The best achievements of this athlete today are the title of silver medalist at the European Championships in bodybuilding for 2011 and the title of absolute champion in the category of "classic bodybuilding". Let's talk in more detail about such an eminent person as Stas Lindover.
Biography
Stanislav was born on March 21, 1972 in Leningrad. Already at 13 years old, the boy was actively engaged in javelin throwing, but alas, he could not achieve significant results in this sport. Therefore, at the age of 17, he decided to change the direction of sports activities and switch to bodybuilding, although in those days such a term did not even exist. The guys just gathered in the hall and took care of themselves.
This activity pleased Stas, because it was not in vain that she became not just a hobby, but a way of life.
Passion for sports did not stop the bodybuilder in 1997 from graduating from St. Petersburg University of Railways. By 2000, Stas more thoroughly approached his passion and received specialization at the Vader College of Bodybuilding.
In 2008, when Stanislav was in the company of children, he had an accident, as a result of which the radial nerve was completely affected . After this event, the bodybuilder was recovering for a long time, and he still continues to dream of the case. But, despite the incident, he continued his career in sports and is now conducting coaching activities.
Here is such a purposeful man Stas Lindover! The injury did not prevent him from continuing to develop as an athlete and an educated person. It is this approach to achieving the goal that helps to achieve everything.
Stas Lindover and his wife: mutually beneficial cooperation
The bodybuilder chose a spouse to match. Margarita Kirichuk is a motivated athlete who performs in the body fitness category. The couple often trains together and enjoys it.
Margarita began to take part in competitions in 2009, speaking at the Cup of the North-West of the Russian Federation. In the category of women up to 163 cm tall, she took third place.
Athlete anthropometric data
The height of Stanislav Lindover is 183 cm. His weight ranges from 105 to 110 kg during the competition and from 110 to 118 kg in the off-season. The athlete carefully monitors his physical fitness and nutrition. This is what helps him to take prizes in competitions and to be a good coach.
Diet and nutrition schedule
Stanislav Lindover believes that motivation and strict discipline helps him to keep himself in great shape. It is not for nothing that he is considered an athlete who constantly watches his figure. He does not consider calorie intake, but determines the diet by the amount of proteins, carbohydrates and fats. Very often, Stas is told that such a low norm of complex carbohydrates (about 150 g) will not contribute to muscle gain. But with his appearance, the bodybuilder proves the opposite.
Homemade food and diet while traveling
As already mentioned, Stanislav adheres to a certain ratio of proteins, fats and carbohydrates - 80, 300 and 150 g, respectively. He receives these nutrients from various natural products. Protein enters the body from fish, eggs, turkey and chicken breasts. Stas is very fond of cottage cheese, but unfortunately cannot eat it, since the insulin index of this product is very high. About 30% of the total protein the athlete receives from protein mixtures. Fats are mainly taken from fish oil and oils. Buckwheat, barley and brown rice are just a storehouse of complex carbohydrates for the bodybuilder.
The bodybuilder eats four times a day and takes a protein mixture a couple of times. At work and on long flights, Stanislav eats food in containers, which he prepares on his own. If this is not possible, the athlete has to dine in a cafe, where he finds the dishes and food he needs.
Basic exercises for all muscle groups
Recently, Stas Lindover does not attach much importance to the set of exercises performed. The only thing that has changed over the past couple of years is the nature of the load on muscle fibers by their type. It is such tactics that Stas Lindover considers correct.
Shoulders, quadriceps and arms have to be loaded using the statodynamic type of training that Professor Seluyanov previously described.
The hips biceps, chest and back, the bodybuilder has to train, performing approaches for 12-15 repetitions of the exercise. This allows you to provide the body with energy in an oxygen-free way, so the main load falls on fast muscle tissue.
Development strategy from untrained overweight novice to embossed athlete
Many, intending to tackle their figure, first decide to get rid of excess weight, and only then gain weight and pump up muscles. Stas Lindover considers this approach incorrect. With an unbalanced diet, it will be enough to review the percentage of nutrients and gradually introduce a regular aerobic load. But if it comes to slow metabolism, then the question of proper nutrition becomes the most important.
Do not separate the process of splitting fat and accumulating muscle mass. These metamorphoses with the body must take place in parallel. But a sufficient amount of carbohydrates to maintain shape can only be determined by experiment, no formal calculations are suitable here. The main thing is that the carbohydrates consumed do not lead to obvious deposits of adipose tissue. The ratio of the amount of consumed fats and proteins always remains unchanged, no matter what task the athlete would face. That is, only carbohydrates need to be controlled.
Stas Lindover’s path to smart bodybuilding
Each powerlifter, bodybuilder and bodybuilder has his own theory of keeping himself in great shape. These are various basic exercises, and even pharmacological support. Stanislav tested all these theories on himself, but he did not see a rational grain in any of them, so he decided to form his system in order to defeat the unresponsive muscle groups.
A revolution in the thinking of a bodybuilder was made by the book “Think! Or "Super Training" without delusions, "the author of which is Vadim Protasenko. It was from her that the athlete learned that many biochemists, sports methodologists and physiologists were able to jointly advance significantly, studying the degree of influence of power loads on muscle hypertrophy.
Stas concluded that the main growth factor is myofibrils microtrauma and the subsequent recovery of the body after them. And only a few years later he managed to figure out how this technology works.
Key exercise parameters
Stas Lindover, whose training allows you to always be in shape, spoke about the key parameters of sports that affect the body and muscle tissue.
The key factor is the time spent under load, and not the number of repetitions, as many believe. It is also important to consider the interval when you are resting between reps, the amplitude of movement of the sports apparatus and the intensity of the load.
All of these factors can be applied to the training methodology of slow muscle tissue.
Stas Lindover's Statodynamic Program
All exercises should be performed without relaxing the trained muscles for a second. In such a situation, thickened muscle fibers will squeeze the capillaries, which will cause occlusion. As a result, such phenomena as hypoxia of muscle fibers and anaerobic glycolysis in OMV with the accumulation of lactate will be observed.
Consider statodynamics as an example of hand training. After the basic warm-up and the implementation of one approach with full amplitude, it is worth taking a sports apparatus with a weight of 30% of 1PM and begin to exercise with it. Only 40 seconds will lead to local fatigue. Having rested for the same period of time, it is worth repeating the exercise 4 times.
In the second approach, the scheme for working on triceps does not change at all, the load remains the same. And in the hands there is a burning sensation in the working muscle group.
Three of these circles will help keep the body in shape, and 6 - to develop it further. Such a significant difference appears due to the different degree of impact of loads on the endocrine system of the body, which obeys the nervous structure.
Bodybuilders have in their arsenal many exercises that can also be performed following the above scheme. If you are going to train one muscle group, do not forget to relax after each exercise. The duration of the break should be 5-6 minutes with active rest, and 8-10 with passive. This time will be enough to reduce the concentration of lactic acid in the muscle group that is training.
Bodybuilder Achievements
- Second place at the Russian Championship of 2011 in classic bodybuilding.
- Bronze prize at the Eastern European Cup 2011.
- Absolute champion at the 2011 Yashankin Cup.