Brief biography of Chris Heria
The famous American calisthenist Chris Heriya was born and raised in Miami. The athlete began his sports career as a member of the Barstarzz team. Barstarzz is a group of fitness enthusiasts who promote the idea of working out outdoors rather than in the gym.
Chris Heriya has repeatedly represented the United States at various street workout championships and sporting events. Studying the training methods and styles of other teams helped Chris gain invaluable experience and knowledge in the field of fitness. The athlete decided to create a large-scale project - the Calisthenics Academy and the Calisthenics Development Institute. In addition, the athlete opened his own training room and does not refuse to work as a personal trainer.
Christian Heria actively inspires millions of people around the world by participating in competitions, seminars and master classes. The athlete also posts the latest motivational videos and tutorials on the OfficialBarstarzz and TheMiamiTrainer Youtube channels. Applications from Chris Heria on the proper organization of the training process are available on the Internet.
Preface about the author of the program
Brian Haycock is a bodybuilder with over 20 years of experience, an NPC judge, a sports physiologist, a certified NCSA and ACE specialist, a member of the American College of Sports Medicine, and the author of a training system called HST (Hypertrophy-Specific Training). hypertrophy").
In 1998, he was invited as a contributor to the strength training portal Mesomorphosis, and in 2000, he described his HST training method and gained fame in bodybuilding circles.
Currently, Brian is the editor of ThinkMuscle.com, training and consulting on training and nutrition (although experts believe that a coach should not advise on nutrition) to both competitive bodybuilders and ordinary athletes.
Training program
Chris has been involved in street sports since childhood. In his youth, the athlete was involved in extreme skateboarding. At the age of 20, the athlete became interested in the field of calisthenics and successfully competed at world championships.
Currently, street workout artist Chris Heriya works as a personal trainer in Miami and is developing his own fitness training system. Unlike classic street training, Chris's program combines elements of calisthenics, gymnastics and free weights.
Chris Heriya works out 4-6 times a week for 45-120 minutes. Each workout is aimed at developing the muscles of the entire body, and not a specific muscle segment. Warm-up includes running, jumping rope and jumping over various obstacles, as well as rope climbing. Various modifications of handstands act as a separate block. The floor, bars and rings are used as support. To ensure that the body does not adapt to the stress and constantly remains in good shape, Kheriya constantly modifies and complicates the technique.
Many street workout exercises require flexibility. Therefore, Chris devotes a lot of time to stretching and gymnastics. To pump up the muscles, Kheriya has developed various pull-ups and push-ups with your own weight or with a 10-pound vest.
Example of an arm workout
1. Australian pull-ups 2. Pull-ups on the bar with a reverse biceps grip 3. Pull-ups on rings with forearm rotation 4. Pull-ups on rings with alternating hands 5. Pull-ups on the horizontal bar with a close grip 6. Dips on parallel bars 7. Push-ups from the forearm 8. Push-ups on triceps from the bench
Chris Heriya's recommendations for beginners
» You should start with push-ups from your knees and Australian pull-ups. » It is better to develop at a slow pace and move on to complex figures only after mastering simple steps well. » Flexibility plays a key role in many elements of calisthenics, so attention should be paid to stretching. » Free weights should be used only after reaching a plateau when working with your own weight. » Mixing different styles is the key to success.
Group HIIT workouts for intermediate levels
HIIT workout for arms and shoulders (20 minutes)
Aerobic strength training with an emphasis on arms and shoulders. The program contains 4 circles with 6 exercises in each circle: 25 seconds work and 15 seconds rest (for the first, third and fifth exercise), 40 seconds work and 20 seconds rest (for the second, fourth and sixth exercise). You will need dumbbells.
- Jumping Jack
- Overhead Press
- Full Plank with Shoulder Tap
- Side to Side Hop
- Asymmetrical Push up on Knees
- Bicep Curl
FITNESS EQUIPMENT: detailed review
Full body HIIT strength workout (22 minutes)
Strength training for the upper and lower body. The program contains 3 circles of 5 exercises in each circle: 60 seconds work and 30 seconds rest. You will need dumbbells.
- Weighted Squat with Calf Raise
- Lunge with Bicep Curl
- Weighted Deadlift
- Lateral Raise
- Hammer Curl
HIIT workout for buttocks and legs (22 minutes)
Aerobic strength training with emphasis on the buttocks, legs and inner thighs. The program contains 3 circles of 5 exercises in each circle: 60 seconds work and 30 seconds rest. You will need dumbbells.
- Jump Squat
- Side Lunge
- Weighted Sumo Squat
- Ice Skater
- Low Sprinter Lunge
TOP 30 best cardio exercises
https://youtu.be/X4Lqkmo28wY
HIIT workout for buttocks (22 minutes)
Aerobic strength training with an emphasis on the buttocks. The program contains 4 circles with 6 exercises in each circle: 20 seconds work and 30 seconds rest (for the first, third and fifth exercise), 40 seconds work and 20 seconds rest (for the second, fourth and sixth exercise). You will need dumbbells.
- Vertical Jump
- Jump Lunge
- Side to Side Hop
- Squat Press
- Burpee
- Weighted Sumo Squat
Full body HIIT workout (24 minutes)
Aerobic strength training for the whole body. The program contains 4 circles of 6 exercises in each circle: 30 seconds work, 10 seconds rest (for the first and fourth exercises), 40 seconds work, 10 seconds rest (for the second and fifth exercises), 60 seconds work, 30 seconds rest (for the third and sixth exercise). You will need dumbbells.
- Pencil Jack
- Overhead Lunge
- Push-up with Side Plank
- Jump Lunge
- Weighted Burpee
- Squat, Curl, Press
Top 20 women's SNEAKERS for fitness
HIIT workout for arms and back (24 minutes)
Aerobic strength training with emphasis on shoulders, triceps and back. The program contains 4 circles with 6 exercises in each circle: 30 seconds work and 30 seconds rest (for the first, third and fifth exercise), 40 seconds work and 20 seconds rest (for the second, fourth and sixth exercise). You will need one dumbbell.
- Tuck Jump
- Renegade Row
- Tricep Raise
- Burpee
- Plank with Knee to Elbow
- Push-up
Principles of nutrition
Chris Heriya carefully monitors the quality of food and his diet. A balanced diet is the key to health, normal hormonal levels and high performance. The correct menu provides the body with the necessary amount of calories. Controlling proteins, fats and carbohydrates prevents excess weight.
The basis of the athlete's diet is protein products: legumes, tofu cheese, poultry, beef and white fish. Green and red vegetables are ideal as side dishes and a source of carbohydrates. Fruits, nuts or baked goods with protein are great snack options.
Example of a daily menu
» Breakfast: egg white omelet, tofu toast and cherry tomatoes » Second breakfast: beef sandwich » Lunch: tilapia with broccoli, shallots and watercress » Snack: protein bar » Dinner: steak with tomato and bean salad » Second dinner: chicken breast salad with grapes and sweet peppers
When is the best time to train according to Zane's scheme?
Frank's sports scheme cannot be characterized as strength or recovery; the ideal description for it is volumetric strength. You need to work on it at a certain time in the cycle. When starting to train, devote 3-4 months of training to strength indicators, and the next few months work according to a volumetric scheme. After this, devote 3-4 months to gaining “dry” mass and focus on high-quality exercises.
Each athlete's session should be devoted to one large and several small muscle groups. When performing exercises for small muscle groups, monitor the number of approaches, there should be no less than 8 and no more than 12, try to vary the number of repetitions, it should be in the same range as the number of approaches.
Zane’s program is, in a certain sense, universal: by doing it you can gain weight, and it is also suitable for “cutting”. One of the determining roles is played by nutrition and the number of calories consumed daily. If you decide to lose weight by working out according to Zane’s scheme, then you should not work with heavy weights. The reason is that while on a low-carb diet, your joints and ligaments become weaker. By performing high reps and using heavy weight, you are opening yourself up to injury.
Photo by Chris Heria
Aziz Shavershyan and bodybuilding
What happened next in the life of the purposeful young man evokes respect and admiration. Determined to become the owner of an ideal body, Aziz worked out in the gym every day for six to seven hours, without giving himself any concessions. He liked to repeat that you need to train as if they were pointing a gun at your back and would shoot you if you didn’t complete a certain number of exercises. Even his coach was amazed at the tenacity of the guy who literally worked his ass off. And the result did not take long to wait - already three years later, in 2010, Aziz turned from a skinny boy into a muscular, pumped up guy. There was no trace left of the former youth.
By this time, Aziz himself was already working as a fitness trainer, continuing his hard training. Soon he took part in the amateur bodybuilding championship, where he took one of the prizes. There, an employee of a modeling agency drew attention to him and offered cooperation to the handsome guy. Aziz agreed, without forgetting, however, about daily training. With a height of 190 cm, he weighed 95 kg; in addition to sports, a healthy diet helped him maintain these parameters. The athlete completely eliminated harmful foods from his diet; his regular menu consisted of eggs, pasta, broccoli, chicken breast, spinach, dark rice and cottage cheese, which he consumed a lot.
Aziz was repeatedly suspected and even accused of using steroids, especially since his brother Said was once caught in possession of anabolic drugs. But Aziz himself categorically denied all suspicions, claiming that he achieved such an ideal body with an exceptionally strict diet and hard training. The modeling agency where he worked came to the defense of its employee, assuring that Aziz was a great guy, a real hard worker and an excellent athlete, who never gave any reason to suspect him of using steroids. But all accusations could not be stopped completely.
Interesting Facts
» Chris Heriya graduated from high school. St. Brendan's in Miami, Florida in 2008. » Before becoming interested in street sports, Kheriya was fond of skateboarding. "In 2011, Chris had a son, who was named Zen. » At the age of 19, the athlete was accused of attempted murder. The story began with a disagreement between Chris and his pregnant girlfriend. Disagreement between the lovers led to a complete break in the relationship. Kheriya wanted to achieve the opportunity to see his son through the court. However, his mother's friends and friends staged an ugly fight, during which Chris was detained on charges of attempted murder. Kheriya spent 3 months in prison and was found not guilty. “The athlete’s body is covered with numerous tattoos: letters and numbers on the fingers, an inscription on the chest, various faces and abstract drawings. Chris's entire back is covered in tattoos.
Author: ForceMan from 07/26/2018, 19:05
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Author biography
Dorian Yates went through a difficult life. A dysfunctional family environment contributed to the early criminalization of the young man, who, already in his youth, ended up in a correctional center for riots. Dorian grew up to be a strong and aggressive young man, so his time in prison contributed to the development of his athletic skills. However, there he also rethought his future; the young man was faced with the choice of continuing the criminal path or trying to get out. And he chose the second. The gym that Dorian found in the correctional center helped him in this. There he began his unique training, which was aimed not only at the beauty of his external form, but also at strength and endurance: in prison he had to defend his principles and conditional “freedom” among other prisoners.
Strict discipline and organization helped Dorian achieve significant results already at the center, where he began to recruit students and followers. At the age of 21, he had already gained good muscle mass, almost a centner of weight, with a height of 178 centimeters. Dorian Yates used mass training both for personal development and to strengthen his authority in his environment. From this age, Dorian began to take part in competitions, where he won victories or took prizes. Dorian became a titled bodybuilder, winning the Mr. Olympia competition 6 times. The athlete's mentor, Mike Mentzer, made a great contribution to the development of the training system. He trained the rising star for several years and laid the practical and philosophical foundations for Dorian Yates' training system.
Alexey Kuznetsov
Split:
Monday. Breast Tuesday. Back of the thigh, lower leg Wednesday. Shoulders Thursday. Back Friday. Hands Saturday. Anterior hip Sunday. Day off
My training is mostly intuitive when it comes to choosing exercises. For working approaches, I perform 1–2 warm-up approaches of 15 repetitions and 4 working approaches of 8–10. In each exercise and approach, I try to work until complete failure (depending on the cycle and training period). At the same time, I perform the exercises as concentratedly and smoothly as possible, without using the slightest cheating. Here is a sample training plan for the week:
1st day. Breast
1. Dumbbell press on a horizontal bench; 2. Incline dumbbell press; 3. Bringing dumbbells on an incline bench; 4. “Crossover” on an inclined bench; 5. Dips.
2nd day. Hind thigh, lower leg
1. Lying calf flexion; 2. “Pendulum”; 3. “Deadlift” on straight legs; 4. Flexion of the lower leg in the simulator alternately; 5. Bending the foot while standing in the simulator (standing calf raises); 6. Flexion of the foot while sitting in the simulator.
3rd day. Shoulders
1. Vertical dumbbell press up; 2. Barbell row to the chin; 3. Abduction of dumbbells through the sides while standing; 4. Forearm abduction in a sitting machine; 5. Shoulder flexion while resting on an incline bench (dumbbell abduction to the rear deltoid); 6. Horizontal abduction in the simulator.
4th day. Back
1. Wide grip pull-ups; 2. Bent-over barbell row; 3. Dumbbell rows on an inclined bench; 4. Vertical row with reverse grip; 5. “Pullover” on a block with a rope cable.
5th day. Hands
1. Forearm extension on the upper block (straight bar); 2. French bench press; 3. Extension of the forearm with a dumbbell from behind the head (alternately); 4. Standing forearm curl with barbell (EZ bar); 5. Flexion of the forearm with supination on the lower block; 6. Hammers while standing.
6th day. Front thigh
1. Extension of the lower leg in a sitting machine; 2. Leg press in a lying machine; 3. “Hack squat” in the simulator; 4. Lunges in the Smith Machine; 5. Squats with a barbell on your shoulders.
7th day. Day off
What is calisthenics
The word "calisthenics" comes from the combination of the Greek words kallos - "beauty" and sthenos - "strength".
Calisthenics is a bodyweight training system that helps you gain a beautiful and harmoniously developed body, increase strength and aerobic endurance.
Athletes involved in calisthenics do not use free weights and exercise machines; they train on horizontal bars, parallel bars and Swedish walls - on sports equipment that can easily be found on the street. Therefore, calisthenics is also called street workout.
Ivan Kochetkov
1st day. Chest, biceps
1. Dumbbell bench press: 6×12–15, the first two are warm-up, with each approach we increase the weight; 2. Angle barbell press: 5×12, first warm-up approach; 3. Wide-grip Smith press + 15-degree fly: 4×20, light weights; 4. Lifting the barbell for biceps + bending dumbbells while sitting at an angle of 45 degrees: 5 + 4 × 12–15 + 15–20, the first approach to lifting the barbell is a warm-up. We add weight only on the barbell; 5. Hammer curl: 4x12, heavy weights; 6. Bending the arm in the simulator: 5×15–20.
2nd day. Legs
1. Squat with a barbell: 6×12–15, the first two are warm-up; 2. Leg press with narrow leg position: 4×15; 3. Lunges with dumbbells: 4×12; 4. Leg extension: 4×20–25.
3rd day. Rest
4th day. Back, hamstrings
1. Pull-ups: 5 to failure; 2. Barbell row to the belt: 4×12–10, increasing the weight in each approach; 3. Bent-over dumbbell row: 4×12–10; 4. Block row to the abdomen: 4×15–20, maximum stretch; 5. Lying hip flexion: 5×12–15, the first is a warm-up.
5th day. Shoulders, triceps
1. Barbell row to the chin: 4×15–20; 2. Dumbbell press: 4×12–15; 3. Seated side swings: 5×20–15, adding weight and decreasing repetitions; 4. Bent-over rear delt swings: 5×12; 5. French press: 6×12–15, the first two are warm-up; 6. Extension of one dumbbell from behind the head with both hands: 4×15; 7. Rope handle extension: 5×15.
6th day. Rest
7th day. Rest
How to Add Eccentric Exercises to Your Workout
You can make almost any exercise eccentric by simply lengthening the stretching phase of the muscle under load. For example, if you are doing a bench press, lower the bar in 4-6 seconds and raise it in 2 seconds.
Here are some exercises that can easily be done eccentrically.
- Push ups. Slowly lower yourself down, quickly push yourself up.
- Pull-ups. This is a lead-in exercise for classic pull-ups. You do a jumping pull-up and then extend your arms as slowly as possible while supporting your body weight.
- Split squats on one leg. Slowly go down, quickly go up.
- Squats with weight. Slowly go down, linger a little at the bottom point and quickly go up. The exercise will help develop mobility of the hip joints.
- Leg extension in the simulator. Extend your legs quickly and bend them slowly.
- Dumbbell press up. Raise the dumbbells quickly and lower them slowly.
The concentric phase of the exercise should be fast, but not jerky, otherwise you risk damaging muscles or ligaments. Try to make the eccentric phase as long as possible: from 4 to 10 seconds.
