Stanislav Lindover - biography, personal life, photo

Everyone who has ever set the goal of pumping up for the summer, at least once, has heard about the legend of bodybuilding - Stas Lindover. Russian bodybuilder Lindover, of Jewish origin, has gained popularity since the time when he started his blog with training videos on a popular website. After his channel received a large number of views, Stas began to actively recruit students and conduct trainings and courses. New videos, over time, ceased to be particularly popular.

Lindover tries to exercise every day and, in turn, do not forget about proper nutrition. Today we’ll talk in more detail about how he managed to achieve such phenomenal success in sports.

• According to an already deep-rooted tradition, Stanislav Lindover conducts a training cycle that lasts throughout the week. This is not due to the fact that Lindover’s body needs to be given the necessary rest to gain strength, but also with many European trainings, because having the materials and experience of the articles, each muscle group should be worked out in one week. It takes about 5 days to develop the largest muscle groups, and about three days to develop the small ones.
• At the moment when Stanislav Lindover began to play sports, science had not yet given truly detailed explanations of this phenomenon. However, later physiology data began to describe mechanisms that have a greater effect on the body. They also affect the time it takes to restore them after a full load.

That is why Stas Lindover tries to use any program that he has personally compiled. It says that you need to engage in sports and similar exercise for the body at least 7 days a week.

• Since strength training is designed to synthesize breasts and protein in them, you should not trust those trainers who are confident that they can help you create a beautiful body. Muscles will not grow by leaps and bounds on their own, even with such a busy schedule and fitness routine.

The key point of such training is the active restoration of muscle mass after training. Complete recovery of the body can take from 2 to 3 weeks of painstaking work, depending on the preparedness of the body. Therefore, such loadings by Stas Lindover should not be extended over a longer period, taking into account all the physiological needs of the training person.

How does hormonal nutrition affect recovery?

• The muscular part of the chest and back itself recovers much faster than the tendons. Therefore, reaching the maximum weight cannot be achieved earlier than in two weeks.
• Specialized supplements for athletes provide the excellent ability to recover faster from loading the chest and body, but their new features should be sure to consult with a doctor or trainer you trust.

Stanislav Lindover works according to the following principle:

• He actively works out in the gym 4 days a week, developing different muscle groups and muscle fibers. For example, large volumes such as legs and back should be combined on different days, but alternated with each other.
• The legs should be given a full, long-term workout and loading, followed by a day of rest.
• Using the same principle, you should formulate your training schedule for pulling groups such as arms, biceps and triceps.

Interesting Facts

» Lindover competed in powerlifting competitions and bench pressed 190 kg.
» Favorite films: “The Last Samurai”, “Inception”. “Motto: “Do the same as everyone else, but better than everyone else.” » Stanislav’s first dumbbells are two tape recorders “Astra-209” and “Yauza”. » In 2020, the athlete was diagnosed with aortic valve disease. Lindover reconsidered his approach to training and developed a fitness program based on blood pressure and heart rate. » On the pre-competition diet, the athlete consumed up to 50 egg whites per week. “Lindover considers 2011 the most terrible year of his life, when his parents died, the athlete divorced his first wife and experienced a breakup with his daughter. Author: ForceMan from 20-12-2018, 21:52

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Thus, we can observe the following training program:

1 load - pectoral muscles; 2nd load - rest; 3 loading - legs; 4th load - rest; 5 load - biceps and triceps; 6 loading - rest; 7 loading - shoulders and back muscles; 8th load - rest.

Stanislav Lindover does not seek to specifically “dry” his body, since he believes that the differences in the process with full-fledged strength training differ only in that the drying period also includes loads on the body associated with aerobics.

• Stas Lindover recommends lifting the maximum weight no more than once a week. Such downloads should only be carried out in split mode, but not more often.

• Exercising more often will not lead to muscle gain, but will lead to serious damage and injury from exercise, which is best avoided. Stanislav Lindover is confident that cycling, equivalent to an 8-day training break, will only help improve muscle growth.

Stanislav Lindover does not divide his loading schedule into microcycles, because he is convinced that this is the lot of athletes who are used to training and getting their body in order by a certain date, for example, for competitions. However, even without competitive ambitions, Stanislav Lindover’s training program is designed in such a way that there is cyclicality. After all, the beach season is also a way out, and the judges are much stricter than at famous competitions.

Bodybuilder Instagram: https://www.instagram.com/lindoverstas

Training and nutrition

Vanity and pride are Lindover's main motivators. An athlete often looks for real and virtual opponents for himself and strives to surpass. Strict discipline is Stanislav’s main principle. The athlete develops a training program intuitively, but each individual day is devoted to one large muscle group. Lindover's approximate training schedule:

» Monday: chest segment » Tuesday: shoulders » Wednesday: back » Thursday: triceps » Friday: legs » Saturday: biceps » Sunday: stretching and microbuilding

Stanislav practices every day. Sometimes the number of athlete’s training sessions per day reaches 10-11. Even during individual sessions with clients, the athlete strives to demonstrate the exercise technique and perform sets as accurately as possible.

A bodybuilder carefully monitors his body mass index. To maintain shape, Lindover consumes large amounts of protein foods. The basis of the diet is fish, chicken and turkey. A third of your daily protein intake comes from protein shakes.

The athlete prefers buckwheat, brown rice and pearl barley as complex carbohydrates. Fats in Stanislav's diet are represented by olive oil and fish oil. Number of meals – 4, snacks – 2. For work trips, Lindover prepares portions in containers in advance.

Shoulder workout

Increasing muscle volume is the creation of a rather expensive accessory, which our body, it must be said, does not really need.
Therefore, we begin to lose muscle volume from the moment we stop creating training stress. Today, one of the most relevant and scientifically based mechanisms of muscle hypertrophy under the influence of physical activity is the theory of training stress and destruction of muscle fibers. That is, during training we create a certain training stress, which entails the destruction of muscle structures. Then, during recovery, anabolic factors are produced, and we can expect our muscles to grow.

Several ways to achieve the so-called. training stress:

1. Increasing projectile weight . Unfortunately, this method of shocking muscles has a certain limit. If today we perform a bench press of 100 kg, conditionally, tomorrow - 110, 120 at a certain moment the limit will come. That is, training stress will be limited by the working weights that you are able to perform.
2. A combination of different types of exercises . This refers to supersets, trisets, pre-exhaustion - training principles that also allow you to create conditions for training stress. The essence of the approach is to increase the number of repetitions and, accordingly, the time the muscle fibers remain under load.
3. Different variations of amplitudes and trajectories of movements - exercises that include different force vectors. It is this method of shocking the muscles that will be discussed further using the example of shoulder training.

Why do muscles stop growing?

Let us remind you what factors are needed for muscle growth.

Firstly, these are hormones. Hormones are present in sufficient quantities only when there is stress. Therefore, we must provide this stress to the muscles. The catch is that if you work under stress all the time, or, as they say, “to failure,” you will very quickly get into a state of overtraining.

The fact is that mitochondria are restored in about 18-22 days. And myofibrils, about 15 days.

So what happens? Do you need to train once every two weeks? Almost yes! You need to bring your muscles to failure once every 10 days. And all other planned training can and should be carried out in a static-dynamic mode, since with this type of training there are no large stress loads.

Oxidative muscle fibers have excellent recovery potential and are ready to train every day. Moreover, what is interesting is that with static dynamics, the restoration of glycolytic muscle fibers is more intense.

Secondly, it is a sufficient amount of amino acids, because the muscle must receive enough building material.

Continuation of professional career

Stas Lindover fell in love with bodybuilding so much that he could no longer imagine himself in any other sport. In 2008, this athlete performed well at regional tournaments. But the serious injury he received stopped his performances. The diagnosis of “complete damage to the radial nerve”, it would seem, should end his career that had just begun. However, this athlete, despite serious health problems, again continued intense hours of training. This leads to him winning the European Championship in 2011.

Lindover had a particularly successful year in 2014. He became the first at the Russian bodybuilding championship, and also won the St. Petersburg Cup in bodybuilding and fitness. Since 2020, this athlete has been mainly engaged in individual training. Among his students there are prize-winners of prestigious competitions. His wife, Margarita Kirichuk, also studies with Stanislav.

Nutrition according to the advice of Stas Lindover

Everyone knows that for successful muscle growth an athlete needs proper nutrition. A bodybuilder such as Stas Lindover paid special attention to this point. A diet in which the body lacks nutrients leads to a lack of results, and in some cases, to health problems. Lindover claims that an athlete should definitely consume from two to two and a half grams of protein per kilogram of body weight per day. This is because protein is important for muscle growth.

The participation of amino acid compounds in various processes is also important. It is necessary to know that the human body is able to absorb consumed protein only in a certain amount. Lindover speaks extremely negatively about fast food and other unhealthy foods. Such food only increases the number on the scale. Fat appears, which is not so easy to get rid of.

Statodynamics

Eight months ago, Stanislav decided to conduct an experiment regarding training in static-dynamic mode.

This method was proposed back in the days of John Vader. Only back then it was called “pumping”. In our time, Professor V.N. Siluyanov corrected it and called it “Statidynamics”.

So what is static dynamics? The static-dynamic mode of performing the exercise is such that the muscle does not relax throughout the entire approach!

What's the point, you ask? Our muscles are made of fibers. They, in turn, are divided into fast (glycolytic) and slow (oxidative). The difference is that glycolytic muscle fiber is powerful, but without a large number of mitochondria (the energy center of the cell), it works for a short amount of time due to the end of energy reserves.

Oxidative muscle fiber, in turn, is more resilient due to a larger number of mitochondria, i.e. may work longer.

The point is that in the gym, almost 100% of trainees develop glycolytic muscle fibers, working for 6-12 repetitions. This time under load is not enough to fully connect oxidative fibers.

That is why a program with static-dynamic effort was proposed.

Arm Workouts: 5 Ways to Blast Your Biceps

Not all training programs are equally effective. These five biceps workouts are guaranteed to help you grow bigger, no matter your fitness level or fitness goals!

This may sound like a lot, but most guys who go to the gym want big arms. Even though it is a relatively small muscle group, big and beautiful biceps are of great importance to most men.

The basic movement for increasing biceps is the curl, but there are many variations that work the three main parts of the biceps muscle: the long head, short head, and brachialis. The proposed workouts contain relevant and effective techniques for growing biceps, which make them unique! By varying the speed and number of reps using failure training, you can take a beginner's workout and make it your main one for bulking.

What to keep in mind: When your elbows are out of the plane of your body (as in Scott curls), the long head of the biceps is not able to fully extend, so these types of exercises better target the short head. However, when the elbows are in the plane of the body (as in seated dumbbell curls), the long head is fully extended, allowing more weight to be lifted. By changing the position of your arms along your body when curling your arms with a barbell, you get the opportunity to shift the emphasis of the load and use different options for performing the same exercise.

You can also try exercises that change the position of your palms (grip) - be it supination (palms up), pronation (palms down), or neutral (palms facing each other). These seemingly small differences have a big impact on which part of the forearm will be stressed more.

One more point:

You don't have to be a guy to get the most out of these workouts. They can be tedious for many, regardless of fitness level or training experience, but we still encourage girls to give them a try!

Mass training

Lateral pull-ups are not a good compound movement for the biceps. If you want to start with an exercise that allows you to work with maximum weights, then, of course, it should be a standing biceps curl. Use a shoulder-width grip to engage both heads of the biceps. In subsequent exercises, you should change the position of your arms and elbows: when bending your arms while sitting on an incline bench, the long head is better stretched, while doing exercises on a Scott bench (platform) are good for the short head. A neutral grip (the grip used when performing the hammer exercise) perfectly loads the brachialis under the biceps, and a reverse (direct) grip places the load on the brachiodialysis (brachioradialis muscle).

Note

These training schemes contain only working sets! Perform the required number of repetitions, but never take your warm-up to failure!

Select the weight needed to achieve muscle failure for the given reps. This training program uses a reverse pyramid method in which you decrease the weight on each subsequent set while increasing the number of repetitions. It is very important to complete each set until the muscles are completely fatigued.

If you're working out with a partner, do a few forced reps on your heaviest set of each exercise (choose the first or second set). If you don't have a partner, do a drop set on the last set of each exercise: when you reach muscle failure, reduce the weight by 25 percent and perform a few more reps.

Mass training

Training using supersets

This workout works every part of your biceps, and even your forearms. Supersets increase the intensity of your workout by increasing the number of repetitions, which leads to a pump effect (a sudden rush of blood to the muscle). Seated curls have a shorter range of motion, and therefore should be performed after standing full-range curls.

Note

Choose a weight that will allow you to reach muscle failure for a given number of reps. Use the same weight for all sets of exercises (the weight for each exercise should be selected individually). Take each set until your muscles fail.

Perform hammer exercises with both hands at the same time, and do arm curls with dumbbells alternately.

Exercises in supersets are divided into pairs, rest only after you complete both.

• Training using supersets
• 1

  Superset

  Exercise	Number of sets	Number of repetitions
  Standing EZ-bar curl	3	12
  Concentric curls with a barbell while sitting with a narrow grip	3	To failure

• 2

  Superset

  Exercise	Number of sets	Number of repetitions
  Bend the arm on the lower block	3	12
  Curling the arm with a dumbbell on a Scott bench (“lectern”)	3	12

• 3

  Superset

  Exercise	Number of sets	Number of repetitions
  Exercise "hammers"	3	12
  Bending wrists with a barbell with emphasis on the bench	3	15

Training for beginners

This training program consists of three exercises: in the first of them you have the opportunity to use heavier weights. In the last exercise, bend your arms simultaneously in one set, and alternately in the next, to find out which method suits you best.

Note

Choose a weight that will allow you to achieve maximum muscle fatigue without causing muscle failure within the first month of training. The first two exercises are performed according to the “pyramid” principle: weight increases from the first set with a decrease in the number of repetitions in subsequent ones.

Training for beginners

Training with an emphasis on the peak of the biceps (long head)

When you bend your elbow, the biceps contracts and its height is called the peak. The longer the head of the biceps, the higher its peak. This workout is aimed at developing the long head and increasing the peak of the biceps.

Notes

Select a weight that will allow you to reach muscle failure within the number of reps specified in the program. The workouts are built using the “pyramid” method: you add weight with each set, while decreasing the number of repetitions. Complete muscle failure should be achieved only in the last set of each exercise.

Training with an emphasis on the peak of the biceps (long head)

Training with an emphasis on the short (inner) head of the biceps

To achieve ideally developed biceps, you should not rely only on exercises aimed at increasing the long head. In order to shift the emphasis to the short head of the biceps, you should use different angles when bending relative to the torso.

Notes

Select a weight with which you will achieve muscle failure for the number of given repetitions in this block.

The training program involves using the same working weight for all three sets. Try to complete all the planned reps in each one (but don't stop if you can do more). You should use lighter weights on each subsequent exercise (to increase the number of repetitions).

Training with an emphasis on the short (inner) head

Training advice

When performing curls, keep your arms close to your body. If you push them forward in an attempt to lift more weight, the front deltoids will take some of the load off!

The beginning of the sports journey

Stas Lindover was born on March 21, 1972 in Leningrad. As a child, his parents took him to all kinds of sports clubs. In the 4th grade, Stas fell ill with a sore throat, and after this the disease developed complications. At such an early age, doctors diagnosed him with a heart defect and joint disease. Doctors strictly forbade Lindover from playing sports.

Despite all the prohibitions, in the 6th grade he went to the javelin throwing section. He failed to achieve great success in this sport, and soon he completely abandoned this hobby. It was in the javelin throwing series that Stas Lindover began to become familiar with strength training equipment. In high school, this athlete was well developed physically. In his last year, Stanislav began to think about a career as a bodybuilder.

Exercise strategy for overweight beginners

First of all, the student must determine what exactly caused his obesity. There may be problems in the functioning of internal organs or other diseases. In such cases, the training program must be drawn up, taking into account the recommendations of doctors. If the disease is caused by ordinary overeating, then it is enough to add aerobic exercise. Athletes with a slow metabolism need to seriously consider their diet. Many trainers advise athletes to first carry out nutrition and training aimed at burning fat, and then at increasing weight. Lindover argues that these two processes can be combined if you correctly determine the amount of carbohydrates. The main thing is that the norm does not lead to fat deposits.

Stas Lindover, whose biography was very successful, might not have become an athlete if not for his desire and strong character. Despite all the difficulties encountered along the way, he won first places at prestigious bodybuilding championships.