Dennis Wolf

Content

  • 1 Anthropometry
  • 2 Biography
  • 3 Best Achievements
  • 4 Dennis Wolf Nutrition
  • 5 Approach to the training process
  • 6 Dennis Wolf Training Program
    • 6.1 Day One (Breast, triceps, calves)
    • 6.2 Day Two (biceps, hip biceps, calves)
    • 6.3 Day Three (quadriceps)
    • 6.4 Day Four (back, calves)
    • 6.5 Day Five (shoulders, calves)

Anthropometry

  • Height: 180 cm
  • Competitive weight: 117 kg
  • Off-season weight: 132 kg
  • Biceps Circumference: 56 cm
  • Chest circumference: 142 cm
  • Waist circumference: 74 cm
  • Thigh circumference: 79 cm
  • Drumstick: 43 cm

Biography

Dennis Wolf became so called after his family moved to live in Germany. Before that, he was Denis Volkov. The thing is that his father is from Kazakhstan, and his mother is a Russian German. This athlete was born on October 30, 1978 in Kyrgyzstan, in the city of Tokmok. Until almost 9 years old, his family lived in the city of Semipalatinsk, after which they moved to the Kemerovo region, where they lived for almost 3 years. A little later, the mother insisted on moving to Germany. Now Dennis Wolf lives in Germany, but is fluent in Russian.

Dennis from a young age loved sports, and he practiced slowly, since he had dumbbells at home. Most importantly, he liked to do exercises with these dumbbells every day. Already reaching the age of 16, he began to attend a real gym. This was when they lived in the city of Mergel. This young man was talented because he was lucky with the genes. Therefore, the development of Dennis was fast enough. The family was not very prosperous, therefore, he did not think about good nutrition, but genetics made itself felt, and muscle growth was noticeable. Already at this age, Dennis Wolf understood that he would be able to achieve much greater results in this sport. At 18, he began to study it more seriously. Besides the fact that he had a lot of literature, he had the opportunity to receive invaluable information from experienced athletes. After a while, everyone in the audience noticed that the young man was making serious progress in his training and began to help him even more. He even attended lectures and seminars where famous athletes told how to eat and train properly in order to achieve serious success.

In 2000, he took part in the German championship and he won the first place. This is the first victory, after which the young athlete seriously thought about his future professional career. But this happened only 5 years later, when he won the World Cup in China, in 2005.

Bodybuilding is not Dennis Wolf's only hobby. He was equally interested in business, which was an integral part of his life. At least that's what Dennis Wolf thought. This athlete goes to his competition with his wife Katya. In addition, they have a replenishment in their family - the daughter of Samantha.

For many bodybuilders, Arnold Schwarzenegger is considered a serious motivator. Many young men, having seen enough of his films, went to sports halls in order to be like Arnold. Dennis was no exception, who himself admitted this and considered Arnold Schwarzenegger a man who greatly influenced his fate.

Best achievements

This athlete has serious achievements. He is the absolute champion among beginners at the German Championship, as well as at the 2005 World Amateur Championship. Having become a professional, he does not have so many victories. He became the 5th at the Montreal Pro tournament and became the third at the Spanish Grand Prix in 2006. He won the 3rd place in 2007 at the New York Pro. He also participated in Mr. Olympia. In 2006, he took only 16th place. Having worked a little on himself, in 2007 he managed to take 1st place at the Keystone Pro Classic tournament. The very next year, taking part in Olympia, he was a little short of 3rd place, and he became fourth. Unfortunately, a year later, in 2009, he managed to take only 16th place. In 2010, he becomes 5th, having radically improved his form. In the same year, at New York Pro, he managed to take the prize third place. In 2013, once again taking part in Olympia, he also manages to become the third. 2014 is a successful year for Dennis Wolf, and he takes 1st place at Arnold Classic.

Dennis Wolf Nutrition

Dennis Wolf did not have any clear-cut nutritional scheme. At least nothing special could be found, since he did not particularly disseminate about his diet. But, based on the daily routine of this athlete, you can find out something. For example:

  • 8 a.m. The rise, followed by, not a big cardio workout. If the day is scheduled to be busy, then it can get up at about 6 a.m.
  • 9 a.m. Breakfast, which consists of oatmeal, 10 chicken proteins, a protein shake and a multivitamin complex. The most ordinary breakfast, without anything special.
  • 11 a.m. Fat burner. As a rule, this happens during preparation for competitions or in those periods when a suitable sports uniform is needed.
  • 13:00. Lunch, which includes brown rice, chicken fillet, vitamins.
  • 4 p.m. Fat burner.
  • 7 p.m. Carbohydrate shake with proteins or something homemade.
  • 19:30. Dinner, which consists of fish, potatoes and vitamins.
  • 10 p.m. Drinking 2 servings of a protein shake, possibly casein protein.

All servings are designed to consume the required amount of protein, fat and carbohydrates. Snacks are possible between meals. Dennis Wolf trains in the daytime, for an hour and a half, when a little less, but not less than one hour.

Training Approach

Dennis Wolf has his own principles that are focused on achieving specific goals.

" Only bodybuilding ." To get tangible results, you should devote yourself to bodybuilding. In other words, all attention should be focused on training, which takes a lot of time. Those people who just go to the gym to somehow lose extra pounds, or to build muscle a little, they, as a rule, will not be able to achieve serious results. For an athlete, the main thing is that he not only possesses physical strength, but also grows spiritually, enjoying this process and realizing that this is not in vain.

" Sports Nutrition ." Without proper, sports nutrition, it is unlikely to achieve the goal. Sports nutrition accelerates the process of muscle building. But even here, a hidden threat lurks, if you do not do it right. Dennis Wolf during his sports career consumed products from various manufacturers and settled on well-known German companies that are engaged in the production of sports nutrition.

“You need to prioritize .” The training process is not just about weight lifting. It is important to feel which muscle group lags behind in development and which one prevails. If you do not follow this process, then you cannot get a harmoniously developed body and on the stage you can look like just an idiot. In addition, the imbalance of the body can lead to unpredictable consequences. Only smart bodybuilders achieve significant success and become champions. An important role is played by the genetics of the athlete.

“ All athletes have their secrets and secrets .” Each athlete, despite the general processes associated with training, has its own secrets. Each experienced bodybuilder, especially a champion, has his own approaches to training. Thanks to this factor, many become winners of tournaments without disclosing their individual views and approaches that allow solving serious problems. Yes, this is understandable, since each athlete is an individual in the literal sense of the word.

Dennis Wolf Training Program

Denis Wolf trains 5 times a week - this is enough for him to confidently progress.

Day One (Chest, Triceps, Caviar)

  1. Bench press lying on a horizontal bench: 2 warm-up, 4 working sets of 10-12 reps.
  2. Dumbbell bench press on a bench with a positive slope: 2 warm-up, 4 working sets of 10-12 reps.
  3. Breeding dumbbells on a bench with a positive slope: 2 warm-up, 4 working sets of 10-12 reps.
  4. Crossover exercise: 2 warm-ups, 4 working sets of 10-12 reps.
  5. Triceps bench press: 2 warm-ups, 4 working sets of 10-12 reps.
  6. French bench press: 2 warm-ups, 4 working sets of 10-12 reps.
  7. Extension of one arm from the upper block: 2 warm-up, 4 working approaches of 10-12 reps.
  8. Extension of one arm with dumbbells from behind the head: 2 warm-up, 4 working approaches of 10-12 reps.
  9. Lifting on socks in the simulator sitting: 2 warm-up, 4 working approaches of 10-12 repetitions.
  10. Standing on toes in the simulator: 2 warm-ups, 6 working sets of 20-25 reps.

Day Two (biceps, hip biceps, calves)

  1. Bending the arms with dumbbells: 2 warm-up, 4 working approaches of 12-15 repetitions.
  2. Bending the arms with sitting dumbbells: 2 warm-ups, 4 working sets of 12-15 reps.
  3. Concentrated bending of arms with dumbbells: 2 warm-up, 4 working approaches of 12-15 repetitions.
  4. Flexion lay down (in the simulator): 2 warm-up, 4 working approaches of 15-20 repetitions.
  5. Leg curl in the simulator standing (alternating): 2 warm-up, 4 working approaches of 15-20 repetitions.
  6. Lifting on socks in the simulator sitting: 2 warm-up, 4 working approaches of 10-12 repetitions.
  7. Standing on toes in the simulator: 2 warm-ups, 6 working sets of 20-25 reps.

Day Three (quadriceps)

  1. Leg press: 2 warm-ups, 4 working sets of 10-12 reps.
  2. Squats with a barbell on the shoulders: 2 warm-ups, 4 working sets of 10-12 reps.
  3. Leg extensions in the simulator: 2 warm-ups, 4 working approaches of 10-12 reps.
  4. Barbell lunges: 2 warm-ups, 4 working sets of 10-12 reps.

Day Four (back, calves)

  1. Thrust of the upper block: 2 warm-up, 4 working approaches of 10-12 reps.
  2. Rod draft in the slope: 2 warm-up, 4 working approaches of 10-12 repetitions.
  3. T-bar neck pull: 2 warm-up, 4 working sets of 10-12 reps.
  4. Dumbbell pull in a slope: 2 warm-up, 4 working sets of 10-12 reps.
  5. Lifting on socks in the simulator sitting: 2 warm-up, 4 working approaches of 10-12 repetitions.
  6. Standing on toes in the simulator: 2 warm-ups, 6 working sets of 20-25 reps.

Day Five (shoulders, calves)

  1. Bench press standing: 2 warm-up, 4 working sets of 10-12 reps.
  2. Sitting dumbbell bench press: 2 warm-ups, 4 working sets of 10-12 reps.
  3. Leaving the arm to the side from the lower block: 2 warm-up, 4 working approaches of 10-12 reps.
  4. Lifting on socks in the simulator sitting: 2 warm-up, 4 working approaches of 10-12 repetitions.
  5. Standing on toes in the simulator: 2 warm-ups, 6 working sets of 20-25 reps.

Day six and seventh - rest.

As you noticed, Dennis Wolf devotes a lot of time to training the calf muscles, because it is they who are behind him in muscle group. The principle of priority that we talked about above works here.

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