- Anthropometric data
- Branch Warren Biography
- Key Achievements
- Power Warren Nutrition
- Training program
- 1 Anthropometric data
- 2 Branch Warren Biography
- 3 Key Achievements
- 4 Warren Branch Nutrition
- 5 Training program
- 5.1 Monday
- 5.2 Tuesday
- 5.3 Environment
- 5.4 Thursday
- 5.5 Friday
- 5.6 Saturday
- 5.7 Sunday
- Height - 169 cm.
- Off-season weight - 125 kg, competitive - 114 kg.
- The size of the biceps is 53 cm.
- Hip Size - 78 cm.
- Waist circumference - 80 cm.
Branch Warren Biography
The real name of the athlete is William Warren. He was born on February 28, 1975 in the city of Tyler, in the state of Texas, USA. Branch is his middle name, which means "son", "offspring" or "child." It is somehow inappropriate to bear such a name to a huge 120 kilogram athlete. The middle name is due to the fact that the famous athlete turned out to be a late child, since his father was 49 years old by this moment. My father was a former footballer, so it’s not at all surprising that the boy first started playing football, especially since there was someone to take an example from and someone to learn from. Despite this, when the young man saw photos of Arnold Schwarzenegger, films with his participation, as well as images of Tom Platz, he decided to radically change to look like these bodybuilders. At the age of 15, he and his family moved to Dallas, especially since this city had more opportunities to realize his dreams. Unfortunately, his family had difficulty with the means, so he had to train by cunning. He had a friend who could buy a subscription, came first and let Warren through the back entrance. Since he was distinguished by certain data and talent, he was soon noticed by an already experienced athlete and invited William to study at Metroflex, where Ronnie Coleman was also training at that time.
After he changed the hall, Warren's results markedly went up. There was much to learn here, since experienced athletes, or even world-famous bodybuilders, trained in the hall. At the age of 17, he took part in competitions among teenagers. The tournament was called "Mr. America." On it, the athlete took first place and earned respect among the trainees with him. A year later, he took part in another tournament at the National Youth Championship. Here for the first place he had to fight with his friend Jay Cutler. He managed to get around his friend, and he was the winner of this tournament. In connection with his studies at the university, he had to abandon his training and forget about sports for a while. Warren began training only shortly before 1999, when he took part in the National Championship among juniors. Then he only obeyed the 4th place, and the next year he won the 3rd prize in the adult category.
In 2001, he received the status of a professional. Taking part in the first PRO tournament “Champions Night”, he managed to take only 8th place, but he did not consider this as a defeat. Already in 2005, taking part in the Europe Super Show, he won his first professional victory. In the same year he conquered Mr. Olympia, but was able to take only 8th place. Unfortunately, there were injuries in the career of this athlete. What is most sad is that he was not lucky not in training, although he always worked with exorbitant weights, but in ordinary everyday situations. In 2008, going down the stairs, it is not clear how, but he tore the triceps ligaments. Because of this, he had to miss Mr. Olympia. A year later, getting out of the car, he managed to tear the quadriceps tendon of his right leg.
In the initial stages, Branch Warren training was basically similar to training in powerlifting, as the whole process was associated with basic movements and large weights. The pectoral muscles always lagged behind in development, since the bench press at age 15 was only 65 kg. This was clearly not enough, especially considering that Warren was not tall. In this regard, the main emphasis was placed on basic exercises, and upon reaching the age of 19 he possessed the following strength data: at first he squeezed weight up to 205 kg only once, and after some time already 225 kg up to 15 times.
Throughout his sports career, Warren had to take part in more than 40 tournaments of various classes. Major tournaments are PRO tournaments, as he became a professional athlete quite early. This happened due to the excellent proportions of the body, developed legs and, in general, the excellent qualities of their muscles. Among the professionals, he turned out to be the winner 14 times. Taking part in the Mr. Olympia tournament in 2005, he was only 8th. In the category of “Maximum Muscularity”, he took 1st place in the competition “Arnold Classic 2008”, after which he held his victory for the next four years. In this tournament he won in 2011 and in 2012, leaving Dennis Wolf behind. In 2009, at Mr. Olympia, he turned out to be the second, losing only to Jay Cutler, but leaving behind such famous athletes as Dexter Jackson, Kai Green, Phil Heath, Victor Martinez, etc.
This athlete was almost always a step away from victory. In 2006, when Warren took only 12th place at Mr. Olympia, he did not take part in it for three years, deciding to slightly correct his body. In 2009, having improved his indicators, he managed to take the 2nd place, which testified to the correctly done work. He took part in only three Olympia.
Power Warren Nutrition
This athlete took meat, which he loved very much, as the basis of his nutrition. He also liked to repeat: “If I don’t eat my“ on-duty ”steak, I will feel bad.” If we talk about this steak, then it was not just a piece of meat, but a large piece of meat, weighing almost a pound. As a rule, he ate up to 500 g of protein per day. Of course, this was not always the case, since the load on the liver was simply enormous. Since Branch Warren was fond of hunting, he had no problems with meat and was happy to eat meat of wild bison. In addition to him, the athlete's diet included beef and pork. In addition to meat, Warren ate up to 20 egg whites per day, and also ate chicken breasts. In the off-season, his diet included up to 400 g of carbohydrates, but before preparing for the competition, their number was reduced and significantly.
Naturally, it is very difficult to feed yourself with only one healthy food, so Branch often consumes harmful products, although this does not affect his form. Thanks to training, as well as domestic problems, most of the energy is always burned. He never refused this “on-duty” steak, using it even before going on stage. He did not worry about his body fat, since he uses the bulk of them with meat. In addition, Warren uses unsaturated fatty acids of the Omega-3, 6, 9 series. He drinks a lot of water, about 4 liters per day. The fact is that Texas is quite hot, not to mention the legendary Metraflex sports hall, in which the ambient temperature is even higher. The athlete often does not eat regularly because of his work and work. Despite this, he tries to consume as many calories per day as necessary. By this quality, the athlete is noticeably different from many bodybuilders who prefer a rigid diet.
- T-bar thrust - 3 sets of 10 reps;
- Slant dumbbell pull - 3 sets of 8 reps each;
- Inclined rod pull - 3 sets of 8 reps;
- Shrugs with dumbbells - 3 sets of 10 reps;
- Thrust of the upper block to the chest - 3 sets of 15 reps;
- Thrust of the lower block to the chest 3 sets of 20 repetitions;
- Dumbbell bench press on an inclined bench - 2 warm-up approaches, then 3 sets of 8-12 reps;
- Dumbbell bench press on a flat bench 3 sets of 10 reps;
- Bench press on an inclined bench - 3 sets of 10 reps;
- Reduction of hands in a crossover 3 sets of 15 repetitions;
- Arm curl with dumbbells - 3 sets of 8 reps;
- Arm curl with a barbell - 3 sets of 12 reps;
- Pull-up - 3 sets of 12 reps;
- Bench sitting in the simulator - 3 sets of 15 repetitions;
- Bench press sitting in the simulator Smith - 3 sets of 15 reps;
- Extension of arms on the upper block - 4 sets of 12 reps;
- Leg extension in the simulator - 2 warm-up approaches of 100 reps;
- Squats - 3 sets of 20-30 reps;
- Huck squats - 2 sets of 10-15 reps;
- Leg press - 2 warm-up approaches of 100 reps;
- Leg curls sitting - 3 sets of 15 reps;
- Leg curl standing - 3 sets of 10 reps;
- Leg curl lying - 3 sets of 12 reps;
- Deadlift - 3-4 warming approaches, then 4-5 approach for 5-8 reps;
- Bench press - 2 warm-up approaches, and then 3 sets of 10 reps each;
- Squats - 3 sets of 12 reps;
- Breeding dumbbells to the side on an inclined bench - 3 sets of 8-12 reps; \
- Lifting a dumbbell in front of you - 3 sets of 8 reps;
- Thrust vertical block - 3 sets of 12 reps;