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Dennis Wolf, a world-famous bodybuilder, comes from the city of Tokmak (former Kyrgyz SSR). His mother is Russian German, his father is Russian. There was no particular wealth in the family. The father was an ordinary worker, the mother was a housewife. The athlete later recalled that his father’s work, although very hard, was paid extremely little. There was only enough for food and essentials.
Denis Volkov[edit | edit code]
This is what bodybuilding fans from the post-Soviet space call German Dennis Wolf. There is nothing surprising about this! Dennis was born in the working-class town of Tokmak (Kyrgyzstan, USSR). The father was a simple worker, the mother was engaged in farming.
Dennis: We lived in a small apartment, and although my father worked hard, he, like most workers at that time, was paid very little. There was only enough money for the most necessary things and food.
Like many Soviet children, Dennis went to school, went in for sports (played basketball), sang in the choir, and didn’t even think about bodybuilding. Over time, Wolf's family grew larger and he had two younger brothers. There were even fewer means of subsistence, and then the Soviet Union collapsed. We see that the start was not so hot.
Return to the historical homeland[edit | edit code]
When the Soviet Union began to collapse in 1991, Dennis' mother saw an excellent opportunity to escape the harsh regime and return to her ancestral homeland of Germany. According to Wolf, this was something she had dreamed about for many years. And in 1992 the family moved to Germany. At this stage, many difficulties awaited him. First, it was necessary to learn the language, and this was not easy for a fourteen-year-old teenager. At that time in Germany there were no Russian-language classes where children could learn German. After graduating from school, he began to earn a living by hard manual labor - painting houses, installing windows. I had to support myself and help my large family. Sometimes I had to work 12 hours a day, with only one day off a week. An interesting fact is that it was only in 2005 that he stopped doing this. No difficulties in life could stop a man with the character of a champion and the psychology of a winner. Despite the difficulties and hard work, Wolf found time to work out in the gym.
Dennis: I first did kickboxing and Muay Thai, although I wasn't a big fan of those sports. I just wanted to be in shape. At that time, with a height of 180 cm, I weighed only 73 kg.
In any case, these sports were useful to him. They developed Wolf's strength and endurance, which helped him in his future career as a bodybuilder.
Dennis Wolf on doping
Regarding steroids, the bodybuilder categorically states:
“I did not take pharmaceuticals and do not advise others to. And in general, doping among bodybuilders is not so popular that we need to talk about it.”
The main reason for abandoning simulators is sponsors.
“We are paid big fees for the way we look. Imagine the scandal that would break out if they found out that the muscles were stuffed with chemicals. Nobody wants to lose income because of stupidity.”
Like all athletes, Wolf has his own tricks , which he keeps secret. Well, he has the right. After all, they are the ones who help to progress in results and take honorable positions on the pedestals of fame.
And again Schwarzenegger![edit | edit code]
There is no doubt that Arnold Schwarzenegger has inspired more young people to lift weights than all the legendary bodybuilders combined. All this thanks to the films in which he starred. Pumping Iron, Conan the Barbarian, The Running Man, Commando, Predator and the iconic Terminator undoubtedly influenced the young Wolf.
From a simple bodybuilding amateur (pictured on the left) to a professional, Dennis was separated by 6 years of hard training. It was this form (pictured in the center) that allowed Wolf to win the World Amateur Bodybuilding Heavyweight Championship in 2005 and receive his card as a professional bodybuilder. A few years later, Dennis was already one of the best among the pros and was pushing Coleman himself on the Olympia podium (pictured on the right).
Dennis: Who got me into bodybuilding? Funny question! Of course, we need to say thanks to Arnold and his films. At the age of 18 I came to the gym for the first time with two friends, a week later I was the only one left. They didn't really like lifting weights, but I fell in love with working out. And although it was difficult to work with weights, I really liked the process of pumping up, increasing strength and muscle mass.
At that time, Dennis trained at the Maldener gym, which is located in the town of Marl, where his family lived. Amateur bodybuilder and judge Mike Schultz worked as a trainer at this gym. Watching Wolf train, he recognized his potential as a bodybuilder and inspired Dennis to begin seriously preparing for and competing in competitions. There, Wolf met the huge bodybuilder Peter Trenz, who even participated in the IFBB World Amateur Championships several times. Today, Peter Trenz, thanks to his competitive experience, is Dennis' nutrition consultant. Wolf's path to success began with this team.
Big sport
Brilliant victories were not long in coming, the first of which was the championship at the state championship in 2000. Having tasted the taste of triumph, the young athlete realized that he really had a high chance of becoming a successful professional in this industry. Another five years separated the bodybuilder from growing his career, and finally, in 2005, he won the world championship in China. Having passed the amateur level with flying colors, Wolf wanted to move on.
What’s most interesting is that he is not just a strong and handsome man, but also a smart businessman. Moreover, he is an exemplary family man. Dennis Wolf goes to all competitions with his wife Ekaterina, whom he met at the age of 19. What a multifaceted and talented person he is. Against the background of such bright successes, he has a prosperous life, illuminated by the joy of caring for his beloved daughter Samantha.
It is very typical that Arnold Schwarzenegger served as an example and motivator for Wolf. This athlete and actor has become an icon of physical perfection and masculinity for more than one young man. Well, we can say that Arnold fulfilled his role well, since thanks to him such wonderful people grow up as Dennis.
After watching a number of films where bodybuilder characters appeared, our hero wanted to be just as strong and indestructible. And no wonder, boys grew up in such pictures who wanted to become men, not sissies, and could enroll in a gym while still very young.
How to become a pro?[edit | edit code]
For the sake of success, Wolf was ready to do anything. He trained a lot, studied nutrition and anatomy. I tried to be as focused as possible during training, carefully studied training programs and advice from the stars, following only those that gave the best results. And all this after a 12-hour working day!
Overall form assessment of Dennis Wolf
: according to his somatotype, Dennis belongs to a mixed type of build - a mesomorph with ectomorphic features. And these ectomorph traits have a double impact on the form of this athlete. On the one hand, we see a rather tall and massive athlete - height 181 cm with a competitive weight of 120 kg - who has good proportions: wide shoulders, narrow waist, long legs. This looks very good in frontal poses: "lats at the front" and showing off one arm's biceps from the front. On the other hand, the lack of overall muscle mass, obvious failures in the development of the calf muscles, triceps, hamstrings and back mass as a whole, to some extent spoil the overall impression of his condition. This is clearly evident in Wolf's demonstrations of the rear lats, side triceps-chest, and front double biceps poses. But in the “ash-pe” pose - the pose of maximum muscularity - Dennis amazes with the total mass of the upper and shoulder girdle. Even Coleman himself next to him in this pose does not look more massive (see photo on the previous page). And only weak calves spoil the overall impression of this pose. If no one and nothing interferes with Wolf's career as a professional bodybuilder and he manages to add 7-10 kg of quality muscle mass in the right places, with his good proportions he will be a serious figure on the Olympia podium in the coming years.
Dennis: My training philosophy has become “train as hard as you can because... your opponents can train even harder.” My shoulders were the first muscles to really grow. The legs were also good to begin with, but the calves, triceps and upper chest were always my problem areas.
In 1999, when Wolf was 20 years old, he began competing for the first time. Weighing 91 kg, barely fitting into the heavyweight category, he took second and fourth place that year. But with German discipline and Russian tenacity, Dennis was able to achieve a lot.
The following year he grew to the size of a true heavyweight and became first the absolute champion of Germany and then the world amateur champion at a tournament held in Shanghai.
Dennis: The city of Shanghai is so crowded and dirty that it was hard to even breathe. But since I came there as an amateur and left as a professional, it wasn't such a bad trip.
After Wolf received his pro card, he left his job and finally focused on bodybuilding. As a result, he became the new German contender for the Mr. Olympia title. According to experts, judges and colleagues, he is really good.
Dennis has wide, well-developed shoulders, a narrow waist and huge pumped quadriceps. The classic X-shaped figure of the German gives him the opportunity to count on success, because... in addition to the competitive 116 kg, he is quite tall - 180 cm. Of course, Wolf's main disadvantage is his relatively low weight, which means that in order to catch up with Cutler, Martinez, Jackson and Coleman, Dennis needs to gain a few extra kilograms. Moreover, you won’t lose your stunning relief, which you can rightfully be proud of. Weaknesses in the athlete's preparation include his problems with promotion in the USA.
Training program
A systematic approach helps Denis progress confidently . Every morning the athlete starts by swimming in the pool and trains for 1-1.5 hours, 5 days a week.
On Monday, the target load is received by the triceps, chest, and calf muscles. In a programme:
- bench press;
- bent over dumbbell raises;
- work in a crossover;
- French press;
- pull-down block from above with one hand and lifting dumbbells from behind the head;
- calf raises in the machine.
On Tuesday, according to the plan, we will work on the biceps of the arms, hips, and ankles. In complex:
- bending arms with apparatus from different positions;
- concentrated arm curls;
- lying leg curl;
- finger lifts from different positions.
Wednesday is dedicated to quadriceps training. In complex:
- platform leg press;
- free weight squats;
- lunges;
- working in a leg machine.
On Thursday , as scheduled - working on the back and ankles. The program includes:
- different types of pulls from the block;
- traction of projectiles in an inclined position;
- classic calf raises.
Friday is for the shoulders and calves. This:
- standing and sitting bench press;
- work from the lower block;
- calf raises in the machine.
the weekend recovering.
Family[edit | edit code]
Wolf's personal life changed when he married his girlfriend Katya during a posing visit to Philadelphia.
Dennis: I was with her in the US for a month. My friend said to me, “Why don’t you let me marry you while you’re here?”
The rest is now history. Katya believed so much in Dennis' dream of becoming a professional bodybuilder that she gave him her blessing to leave his previous job and concentrate entirely on his career as an athlete. From that moment on he began to really grow.
Dennis: A strong family is the key to victory in everything. My wife Katya is a blessing from God. I wouldn't be here now if I hadn't met her. I dedicate all my victories to Katya. In terms of results, my off-season weight has increased from 108 kg to 128 kg over the past two years. First of all, this is due to the fact that I began to allow myself to rest and eat more. Now my professional career is just beginning, and I'm interested in where it will take me.
Work principles
To get a tangible effect, in this sport you need to concentrate on the goal and not waste your energy on outside distractions. You always need to find time, throw away all excuses. You need to understand exactly: you go to the gym in order to tighten your figure and give it relief, or you plan to make professional progress.
In both cases there will be a different approach and plan of action, so you need to know in advance what you are striving for and what steps you are ready to take. To overcome your opponents in the athletic field, not only your muscles, but also your nerves must be strong. It requires constant spiritual enrichment, enjoyment of the process and positive thinking.
Plans[edit | edit code]
In America, bodybuilding is not only a competition, it is, first of all, a show with clearly defined rules of the game and huge fees.
Bodybuilding has become a thriving business industry, which means that every athlete must be able to work not only with the barbell, but also with the press, sponsoring companies and, of course, with the audience. Dennis Wolf is trying to actively work in this direction. In the USA, a sponsorship contract was signed with the sports nutrition company Nutrex, where Wolf's partner became his fellow giants Markus Ruhl and Armie Scholz.
In Europe, things were more difficult.
Dennis: I used to have a contract with Yates's company, but he didn't want to pay me normal money, so I signed a contract with (Nutrex Europe). However, Dorian Yates is the best pro bodybuilder for me along with Kevin Levrone.
After a successful performance at Olympia, Wolf became a full member of the “team” of super professionals. Now the German athlete is a welcome guest at all top tournaments and fitness forums. And we wish Dennis Wolf success in his career and continue to root for him as if he were one of our own. After all, the 2005 absolute world amateur bodybuilding champion and winner of 5th place at the 2010 Olympia, heavyweight Dennis Wolf, was born in the USSR.
Significant successes
Wolf won the overall championship for beginners and competitions in Germany. Moving to the professional level, he won fifth place in the Montreal Pro competition. 2006 brought third place at the Spanish Grand Prix. 2007 – also third place at the New York Pro. Also in 2006, he appeared among the Olympia participants. This performance cannot be called particularly successful. He took 16th place, but gained a lot of experience and took another step leading to victory.
Over the next year more progress was made. Now he is the absolute leader of the Keystone Pro Classic competition. Luck sometimes turned slightly away from him, which only pushed him to make new efforts. The bodybuilder had enough patience and willpower for this. The Arnold competition, held in 2014, brought him the championship.
Training principles[edit | edit code]
JUST BODYBUILDING! ONLY BODYBUILDING!
“These activities require full concentration. This requires both physical and spiritual costs. But it's worth it! Nothing compares to the feeling you get on the Olympia podium, performing next to great athletes!”
SPORTS NUTRITION
. “I, like many other pros, believe that if you want to achieve results, you need to use sports nutrition and supplements. Throughout my career, I have tried products from many companies, but I especially trust serious German companies.”
PRIORITY TRAINING OF WEAK POINTS
. “It is very important to know your strengths and weaknesses. My calves, triceps and upper chest are my problem areas. I give them priority. Even superpros have something to work on.”
ALL ATHLETES HAVE THEIR SECRETS
. “Americans love bodybuilding, but they don’t believe in a lot of things. For example, they ask me about height, weight and other indicators, but do not trust my answers. Local professionals never tell the truth about their size. Maybe I should do the same?”
A bodybuilder's approach to training
The principles that the athlete adheres to help him focus on the main thing and not waste energy on trifles. Wolf says:
“To achieve results in what you love, it is important to understand why and how you do it.”
- It is necessary to identify lagging areas and intensively pump them. Otherwise, the lack of symmetry in volumes will spoil the aesthetic impression of the figure. That is why he diligently pumps his calf muscles.
- Sports nutrition helps you get in shape and feel good.
During his career, the jock has tasted most of the branded products and came to the conclusion that the best are supplements from German companies.
Nutrition
Dennis Wolf - how to eat healthy
When asked about his diet, Dennis is tight-lipped. It is known for sure that the consumption of proteins, fats and carbohydrates in quantitative and qualitative proportions corresponds to the norms and lifestyle of a bodybuilder.
The athlete adheres to stability and rationality in his daily routine, where meal times are clearly indicated at intervals of about two hours.
- For breakfast, eat oatmeal, 10 egg whites, proteins and a multivitamin or fruit.
- For second breakfast (lunch) - rice porridge, chicken fillet, vitamins.
- For lunch - chicken or fish, brown rice, vegetables.
- For dinner - potatoes, steak or flounder or chicken fillet, vegetables, vitamins, some nuts.
