Incredibly muscular ross dickerson

Brief statistics:

  • Age 26 years old
  • Height: 185 cm
  • Weight: 90 kg


  • 1 What was your lifestyle like before you started transforming "> 2 What motivates you to continue training and work harder?
  • 3 What is the next goal? What do you think, where will you be next year at the same time?
  • 4 What is your current learning philosophy?
  • 5 Training program:
  • 6 Favorite form of cardio training?
  • 7 Describe your cardio training:
  • 8 What is your approach to nutrition?
  • 9 Do you gain weight and then go on a diet, or stay in the right weight all year round?
  • 10 Daily Diet:
  • 11 What can you give the three best tips to someone who wants to achieve their goals in bodybuilding?
  • 12 Favorite Quote:
  • 13 Ross Dickerson - Video

What was your lifestyle like before you started transforming?

Although I come from London, I grew up in the USA from an early age. I traveled a lot around the country, it was not easy to find my way, to understand what I want to achieve in my life. Everything changed when I returned to London and started training in the gym. There, watching others, I gradually learned new things and put them into practice. Until now, I train in the same gym, studying in which I entered the nine “stone guys” in 2009. Since I participated in BodyPower competitions in April 2013, my aspirations and enthusiasm for becoming a part of the fitness industry have found a new vector, as energy has increased and motivation has grown.

I realized that I could share my experience and demonstrate how, thanks to commitment and determination, any person can dramatically raise their level, change their outlook on life.

What motivates you to continue training and work harder ">

What is the next goal ">

What is your current training philosophy?> Training Program:

Monday: Chest / Biceps

  • Bench Press - 4x10
  • Dumbbell wiring - 3x10-12
  • Dumbbell bench press on an incline bench head down - 4x10
  • The reduction of hands on the block - 3x10-12
  • EZ-barbell for biceps - 4x10
  • Block pull for biceps - 3x10-12

Tuesday: Quadriceps / Hip Muscles

  • Leg extension - 4x10
  • Squats - 4x10
  • Leg press on the machine - 4x10
  • Leg curl in the machine - 3x10
  • Thrust - 4x10
  • Leg curl in the machine - 4x12

Wednesday: Press

  • Bending the torso on a bench with a head of visas - 4x12-15
  • Raising legs in the hang on the horizontal bar - 5x12-15
  • Block pull - 3x20
  • Flexion on the AB simulator - 3x25-30

Thursday: Back / Triceps

  • The pull of the horizontal block to the belt - 3x10
  • Inclined T-bar thrust - 4x10
  • The rise of the bar to the stomach in an inclination - 3x12
  • Thrust from the upper block to the chest - 4x10
  • Thrust to the belt from the upper block with one hand - 3x12
  • Push-ups from a bench in an emphasis behind - 4x10
  • Extending arms with a dumbbell from behind the head - 3x12
  • The inclination of the housing on the block - 3x12

Friday: Shoulders / Trapezius

  • Dumbbell Shoulder Press - 3x10
  • Arnold Press - 4x10
  • Working out shoulders in Smith's car - 3x12
  • Breeding hands with dumbbells to the sides - 3x12
  • Breeding hands with dumbbells to the side in a tilt position - 3x12
  • Shrugs in Smith's simulator - 4-5x12

Saturday: Cardio / Press

  • Leg curl lying on the back - 3x15-20
  • Raising legs in the hang on the horizontal bar - 3x15-20
  • Squats with lunges and push-ups with or without TRX loops - 3x20-30
  • Bending the body on a Swiss ball - 3x15-20
  • Russian twist - 3x20-30
  • Raising legs and torso from a supine position - 3x15-20
  • "Bicycle" - 3x20-30
  • “Rock climbing” - 3x20-30

Favorite form of cardio training "> The exercise bike is ideal for this, because it allows you to make a smooth transition from high intensity to rest.

Describe your cardio training:

I work 20 minutes. Five minutes to warm up, then a slow increase in speed to the working frequency of contractions of the heart muscle - 50% of the maximum effort.

Your nutritional approach ">

You gain weight and then go on a diet, or stay in the right weight all year round "> Daily diet:

Dry weight / refined product.

  • Meal 1: 2 ounces of oats, one scoop of whey, 4 ounces of skim milk, 4 ounces of water, a tablespoon of peanut butter.
  • Eating 2: 2 whole eggs and three egg whites.
  • Meal 3: 3 ounces of almonds and 3 ounces of blueberries.
  • Eating 4: 8 ounces of ground turkey breast, 4 ounces of onion, 4 ounces of pepper, 8 ounces of sweet potato, 3-4 ounces of green beans and a teaspoon of coconut oil.
  • Meal 5: one apple, 2-3 tablespoons of peanut butter.
  • Meal 6: 3.5 ounces of tuna and salad.
  • Eating 7: 7.5 ounces of chicken breast, 6 ounces of brown rice, 2-3 ounces of peas, 4 ounces of onions and 4 ounces of pepper.
  • Meal 8: one scoop of whey, 5-6 ounces of cottage cheese or low-fat Greek yogurt.

Which three best tips you can give to someone who wants to achieve their goals in bodybuilding ">

Favorite Quote:

"The worst thing is that I could be the same as someone else." "I would hate it." - Arnold Schwarzenegger.

Ross Dickerson - Video