Nutrition

Denis Borisov. Denis Borisov: “what happens when a “jock” throws” Denis Borisov how old

Borisov's training program is a system for gaining muscle mass. Like any system, it is based on certain principles, following which the athlete will be able to build up solid muscle volume. The big advantage of this training system is that it takes into account the level of preparedness of the athletes, as well as their recovery capabilities. athletes are offered specific circuit training to improve neuromuscular communication and prepare for future intensive training in the gym; this preparatory period lasts 4 months. Of course, the time period may seem significant and, as a rule, beginners want to quickly get started with the formation of beautiful abs and biceps, but this is wrong! If you came to the gym with serious intentions, then you need to learn hunter's patience . This does not mean that the first 4 months will be fruitless; on the contrary, you will seriously increase muscle volume, prepare a strong foundation for future activities and save a lot of time in the future when the time comes for a more advanced program for gaining muscle mass.

For more advanced athletes, Denis Borisov recommends using a split system and microperiodization. At the same time, Denis Borisov’s training program differs depending on whether the athlete is taking anabolic steroids. The fact is that hormonal drugs significantly stimulate protein synthesis and accelerate the body's recovery abilities. However, Denis does not recommend the use of such drugs, since they confuse the reference points, and Borisov’s training program involves a progression of the load. Thus, since anabolic steroids are taken in cycles, your strength indicators on and off cycle will vary greatly, as a result of which you will either actively progress or roll back and lose muscle mass. Under such conditions, the main postulate of this training program – progression of loads – is inevitably violated. At the same time, for experienced athletes who have already hypertrophied their muscle tissue to the maximum, Borisov offers an exclusive method of building muscle mass - muscle hyperplasia, but in order for hyperplasia to become possible, special preparations are needed.

Denis’s training plan looks something like this: 4 months of preparation, 2-3 years of muscle fiber hypertrophy, 2 years of muscle tissue hyperplasia and a year of systemic adaptation. We will talk about the preparatory stage a little later, and what hypertrophy and hyperplasia are, as well as how to achieve both, you can read in the relevant articles on our website, links to which are provided above. But what system adaptation is should be briefly discussed, although, in general, this topic deserves a separate article, which will certainly appear in the very near future in the useful materials section. So, systemic adaptation means the development of all physical systems of the body, which are the “foundation” of muscle mass. Such systems include the cardiovascular system, the system of bones and ligaments, the neuromuscular connection and much more, including various muscle qualities. In other words, systemic adaptation is the equalization of the development of different body systems. Over time, you have been developing strength and building muscle mass, so these systems are strongly in the lead in relation to all the others, as a result of which, in order to continue to build muscle, this difference in development must be reduced.

Principles of Denis Borisov's training program

Having a diary – this is the main requirement for an athlete. Yes, exactly the main thing! Of course, the training diary itself is very important, since it is the diary that turns visiting the gym into a system, but, most importantly, the training diary speaks of the serious attitude of the athlete, without which everything else makes no sense at all. The main thing in any business is desire, and desire is the willingness to endure and make sacrifices in order to achieve the goal. From purely functional capabilities, the diary allows you to track the result, making adjustments to the training program, if necessary. In other words, the training diary is the main tool for progression of loads.

Progression of loads is the cornerstone of Denis Borisov’s training program. If a diary is the main requirement for an athlete, then progression of loads is the main requirement for a training program. The training program should ensure a progression of loads, since only if the load increases all the time will the body adapt. Adaptation is the mechanism for increasing muscle mass, and it doesn’t matter whether it’s due to hypertrophy or hyperplasia, one way or another, changes in the body, and even more so the synthesis of new organic tissues, is a process of adaptation. It is not profitable for the body to create new muscle fibers, since it needs resources to maintain them, as a result of which, in order to force the body to synthesize muscle tissue, it is necessary to constantly increase the load, which will force it to adapt.

Basic exercises - this is the principle of Borisov’s training program, which allows you to progress the load most effectively. The bottom line is that basic exercises involve many muscle groups and joints, so increasing weight in such exercises is easier and safer than isolating exercises, which focus on only one muscle. That is why priority in training should be given to basic exercises. But these exercises must be performed technically correctly in order for the target muscle group to develop. From all this it follows that it is necessary to train large muscle groups first, since training these particular muscle groups involves the use of the most multi-joint basic exercises, which allow the load to progress most quickly from training to training. In addition, when training large muscle groups, small muscle groups also receive sufficient load.

Training Volume depends on the level of preparedness of the athletes. Beginner athletes should not stress their muscles for as long as advanced athletes who can afford a larger volume of work per muscle group. Please note that we are talking specifically about the load on the muscle group. Actually, the small amount of load on a specific muscle is what makes circuit training for beginner athletes not only possible, but also the most effective. In any case, the athlete should fit in 50-60 minutes, since after this the testosterone level begins to fall, as a result of which the optimal rest time between approaches while gaining muscle mass is 30-60 seconds. Actually, that’s why it’s best to combine training of antagonist muscles, which is what Denis Borisov recommends doing. Experienced athletes can use supersets to increase the intensity of training as a way to progress the load, which you can read more about in the article about hypertrophy.

In general, Denis Borisov’s training program does not involve progression of the load only by increasing the working weights on the barbell. You can progress the load in different ways! But it is best to progress precisely by increasing working weights. The fact is that by changing the intensity or volume of training, reducing the rest time between approaches, or using any other method, you can overload your body, giving it too much stress, but increasing the working weight will not allow this. Yes, you can, by increasing the volume, perform 15 approaches, while the optimal was 10, so another 5 approaches can drive you into overtraining, but it is almost impossible to hang more than necessary on the barbell, since you simply cannot handle such weight . At the same time, the training program does not imply continuous upward growth, since this is physically impossible; instead, the athlete is encouraged to use microperiodization.

Microperiodization - this is load cycling, when in one workout you do more difficult work, in another less difficult, due to which different types of muscle fibers are trained. On practice this means that your training program will include light, medium and heavy workouts. Although, in fact, the point is not in the complexity of the training, but in the fact that different muscle qualities are trained in different ways. It is necessary to train different muscle qualities because muscle fibers have different recovery periods. And for the progression of loads, it is necessary not only to recover, but also to achieve supercompensation. But due to the fact that energy is restored faster than muscles, and muscles faster than the central nervous system, there is a need for periodization of training. In other words, microperiodization is another principle of Borisov’s training program.

Circuit training for beginners

Barbell Squats – 4 sets of 12 reps
Wide grip pull-ups – 4 sets for maximum reps
Upper block thrust ( alternative ) – 4 sets of 15 repetitions, performed if the athlete does not know how to do pull-ups
Incline Press – 4 sets of 15 reps
Barbell rows to the chin – 4 sets of 15 reps

This training program should be carried out for 4 months, you can train 3-4 times a week, or just every other day, since the muscles are still small, so they recover quickly. After this stage, you can move on to the next one, but skipping the preparatory stage is strictly prohibited!

Borisov's training split

Hard week

Monday - back
Wide grip pull-ups – 4 sets of 6-12 reps per set

The beauty and aesthetics of the body are important in the image of a modern person. The popularity of fitness and working on muscle definition determines the demand for advice and recommendations from experienced bodybuilders and bodybuilders. Denis Borisov’s projects on the Internet are dedicated precisely to this area.

Childhood and youth

Denis Borisov himself told some details of his birth and childhood, highlighting this part of the biography for interested fans. The athlete did this on the pages of his personal blog.

Denis was born, or as the athlete was later nicknamed on the Internet - Denchik, on September 14, 1980. The boy's father is a military man, and his mother is a preschool teacher. The father's professional service was the reason that his son was born on an island on the border with Turkey, in a closed military town.

Denis says that his mother is a creative person and played in the theater in her youth, so she supported the boy’s desire for art. She encouraged her interests in music and singing, and later justified her controversial participation in dance show programs with her love for the stage.

Minsk remains Borisov’s hometown, although as a schoolboy the boy had to often change his place of residence due to his parents’ constant moves. Denis jokes that his father couldn’t decide which city he liked best. Therefore, the boy graduated from the first three grades of primary school in Kyiv, and senior classes in Minsk. Borisov notes that each new class began in a new school, and sometimes in a new city.

Constant moving affected academic performance - grades in the diary were average. However, after completing secondary education, the young man successfully passes exams at the military academy, planning to follow in his father’s footsteps. The unfavorable situation for the army that has arisen due to the collapse of the Union forces us to change plans.

The newly minted student entered the Faculty of Economic Law at the Minsk Institute of Management, from which he successfully graduated and received a law degree. True, the young man did not turn out to be a lawyer.

Even during his school years, Denchik begins to play sports intensively, or, to be more precise, to work on strength training and improve physical fitness indicators. Since the fifth grade, he spends the summer on horizontal bars and trains independently at home. The future athlete admits that at that time the training was not planned; it was carried out with the help of improvised dumbbells, an expander and a couple of chairs.

Despite my inexperience, the lessons brought results. Denis was able to surprise his classmates by doing 20 pull-ups on the horizontal bar.

Career

Borisov’s amateur passion for bodybuilding led him to professional performances. From 1997 to 1999 he took part in the bodybuilding championships of the Republic of Belarus. The desire to win and hard training helped to take places in the top three, although more often the athlete received silver.

After Denis finished with bodybuilding championships, the man’s path led him to erotic dance shows. Borisov recalls that he began participating in programs in 2001. At first these were dance numbers, then elements of undressing began to appear, and ultimately it all ended with a male striptease.

The dancer's career was carried out at a professional level - until 2004, the bodybuilder participated in erotic shows in Europe. In 2004 he moved to Moscow, where he worked as an administrator of the erotic show “Night Edges”, while at the same time being part of a group of performers.

In 2008, the athlete moved to Kyiv. It was there that he began to develop the Fit4life project. Borisov gradually gave up striptease. Now, although Denchik is not ashamed of his past biography, he is still not at all proud of his experience, considering striptease to be an activity that weakens society.

In 2014, due to instability in Ukraine, he returned to his native Minsk. He continues to live and work for two cities, while simultaneously visiting Russian cities and delighting his followers with seminars and meetings.

A channel on YouTube hosting was gradually added to the blog, a page on "Instagram" and Periscope. The video blogger publishes training videos for beginner amateur athletes, in which he gives advice on training and nutrition. On Periscope he meets with fans online and answers questions.

In 2015, Borisov created an English version of the site. In addition, the athlete publishes his own indicators. The athlete performs a bench press (bending upside down): 140-160 kg for 6 times (working weight), a classic standing chest press: 100-110 kg for 6 times (working weight). Due to his injuries, Borisov gave up squats and deadlifts.

Denis has developed a training program that includes, in addition to recommendations on the exercise regime, diet and nutrition tips both during muscle gain and during the cutting period. The basis of the volume-building program is to consume more protein and carbohydrates than you expend during training.

The athlete states without embellishment that absolutely all professional athletes use steroids, no matter what they say about the naturalness of the diet. However, for amateur bodybuilders, steroids are unnecessary, and excellent results can be achieved with a balanced diet and a properly selected diet.

In addition to his activities on the Internet, since 2012, the video blogger has written and published a number of books with recommendations for working on the body of your dreams.

In addition to bodybuilding issues, on the website and blog pages Denchik likes to talk about philosophical topics, raises psychological topics, problems of relationships between men and women, and gives advice on marketing.

Personal life

In 2016, the athlete announced his wedding to Anna Malyarova. The girl is Denis’s colleague both in his career as a bodybuilding athlete and in video blogging.

Anna has repeatedly become a champion in bikini and body fitness. After finishing his career on the podium, he runs a personal channel on YouTube with recommendations for working on the body.

Denis Borisov now

Currently, Denis Borisov continues to conduct projects on social networks, regularly publishes articles and videos on the website and personal blog. In 2017, three new books by the athlete were released, still dedicated to how to make the body ideal.

Together with his wife, Borisov runs the Fit4woman channel, whose audience, as the name suggests, is girls and women.

From time to time, the athlete pleases his fans with free seminars and conferences. Moreover, such meetings are held not only on the topic of sports and fitness. The blogger also talks about marketing and relationship psychology.

Projects

since 2012 - blog “Fit4life”

Bibliography

2012 – “Algorithm for choosing your own training program”
2012 – “Hyperplasia”
2013 – “Volume Press”
2013 – “Antichemist”
2015 – “School of Personal Trainers”
2015 – “Summer Scheme”
2016 – “My dietary supplements”
2017 – “Body Drying: Rocket. Lifelong fat burning"

WHAT HAPPENS when a "jock" THROWS
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Hello friends. My name is Denis Borisov and today I will tell you about what will happen to you if you stop lifting weights. This topic is very popular for students of different levels of preparedness. Many people, especially beginners, are concerned about what will happen to their body if they stop regular exercise. Will muscle turn into fat? Will the skin sag? Will there be any health problems? In short, I decided to talk about everything popularly and thoroughly in this story. Forward, comrades! To the tanks!

We have a video on this topic here:
I am sometimes surprised by the chaos that goes on in people’s heads regarding the consequences of stopping training. A great variety of horror stories from skin sagging to penis sagging. My surprise at such illiteracy is due to the fact that this topic has been studied far and wide. This is not at all due to the fact that quitting training is very popular. And with the fact that these questions are important for many important and applied things. For example, for astronautics (when people’s muscles atrophy in conditions of weightlessness). That is why the issue of stopping muscle training has been studied very thoroughly by very cool research institutes of astronautics and sports biochemistry. Despite this, there are still a lot of idiots who are sure that muscles turn into fat after stopping training. Such misconceptions most often arise from two reasons: ignorance or envy. As for the latter, this is within the competence of the church. Well, as for the first, we will now deal with this once and for all.
WHAT THE TRAINING DOES
I constantly tell you that nothing happens for nothing. Including everything in our body. It always strives for balance, which is called homeostasis. This is a state where growth (anabolism) corresponds to destruction (catabolism). This is the balance point. Why does the body need it? To "SAVE" resources. The body benefits from balance. After all, if you are in the red (muscles are destroyed by training), then such a “broken” system will have to spend more resources than usual to function. And if you are in the black (your muscles have grown), you will have to spend more energy to supply new structures.
All the growth of your muscles is just an adaptation of your body (its “deal with conscience”, if you like) to external stress. The body is forced to raise the “bar” into plus because you are constantly driving it into more and more minus. So you force the body to do something that it really doesn’t like to do - constantly shift the balance point to the plus side, i.e. grow additional muscles.
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This process is COMPLEX because muscle growth affects the growth and development of a great many additional SYSTEMS necessary to provide muscles with RESOURCES (Both in active mode, during training, and in passive mode during rest). If you start building a large building, you will have to expand and strengthen the foundation, install more extensive communications, build additional electrical substations to provide energy, etc. With the growth of muscles in our body, everything is the same. We need more efficient energy supply, blood supply, central nervous system function, adaptation of bones and joints. All this also shifts to the “plus” when muscles grow under the influence of training.
Moreover, the more muscles, the more adaptive changes in the cardiovascular, osseous-ligamentous and energy systems. You can build one floor on the old foundation without major changes. But, in order to build 3 floors or a high-rise building, you will have to completely rebuild the foundation and communications. It’s the same in big bodybuilding. You can make an arm of 40 cm on the old “foundation”, but 45-50 cm... for this you already need to significantly rebuild the rest of the “fundamental” systems of the body: first of all, the CARDIOVASCULAR system, the ENERGY system, the BONE-LISGATORY system and work CNS.
STOP TRAINING
And then....at some point you decided to QUIT TRAINING! What will happen? Those big “minuses” into which you regularly drove your body during training will disappear. This means that the economic need to balance this whole thing with big “pluses” disappears. In other words, in the absence of training, it is not beneficial for the body to maintain large muscles. It’s like a company that has reduced the list of its services and now it is no longer profitable for it to keep a large staff. What happens in such a situation? The answer is obvious: REDUCTION OF WORK UNITS! The same principle of economy works in muscles. The body reduces (reduces) them.
But, as you remember, large muscles do not work on their own. This is a complex of various systems designed to ensure the possibility of their existence. When training stops (when regular “minuses” stop), the body goes into saving mode for all these systems. Those. the body optimizes (reduces) the consumption of energy, blood, intensity of the central nervous system during work, etc. Moreover, these processes go faster, which means they begin earlier than the loss of muscle volume. It’s like in an abandoned multi-storey building: first the electrical substation, water supply and sewage system break down, and only then the walls of the house itself begin to be overgrown with grass and collapse.
First of all, a person who quits training loses ENDURANCE because it is very closely connected with fast energy and blood supply. These functions are restored very quickly and therefore begin to degrade just as quickly if there is no strict need for them caused by training. In a couple of weeks, if a person comes to the gym, he will notice a decrease in the number of repetitions and greater fatigue after training. It will be more difficult for him to do the previously usual volume of work (sets and repetitions) because his energy supply has already begun to degrade. However, the weights in the exercises will not drop significantly by this time.
The next thing, in a month, that such a person will begin to lose significantly is muscle mass. This process is largely associated with long-term energy sources. With glycogen reserves in muscles. The fact is that large muscles are composed of myofibrillar + sarcoplasmic (energetic) hypertrophy. Simply put, BIG MUSCLES = FIBER + “E.BANKS” (Glycogen, etc.). So, in about a month, glycogen reserves in your muscles will begin to drop sharply, because you are not using them. Which will lead to a pronounced visual decrease in your muscles in size. Moreover, the process of such “dystrophy” in bodybuilders will go faster than in powerlifters, because bodybuilders use a larger volume load in their training and therefore more actively use large glycogen reserves. Which give a significant increase in volume on the one hand, and which lead to rapid weight loss after stopping training, on the other hand. By the way, this is precisely the reason why athletes lose a lot of weight after a steroid course. After all, steroids greatly contribute to the deposition of glycogen in the muscle. Those. “blowing” the muscles with energy reserves.
And only after this (after 1-3 months) will a significant loss in STRENGTH begin. After all, the state of the muscle fibers themselves and the osseous-ligamentous apparatus are more inertial systems with a long recovery period, and therefore degradation. This is why many people notice that muscle size has already decreased significantly, but strength remains at an acceptable level for some time.
LOSS RATE
The rate of loss depends on training. In other words, the bigger and stronger the athlete, the longer his “fall” down will be.
As you understand, the process of LOSSES IS STEP (endurance - muscle size - strength) and it continues for several months: 1-2 months = LOSS OF 10-30% OF ACHIEVEMENTS.
Somewhere AFTER 2 MONTHS LOSSES SLOW DOWN. And further “drying out” takes a very long time. Somewhere WITHIN 1 YEAR, THE ATHLETE LOSSES 50-70% OF ACCOMPLISHED ACHIEVEMENTS. Then the process of losses usually SLOCKS!
TO THE ORIGINAL i.e. THE ATHLET WILL NEVER RETURN TO "LEVEL 0"!
For example, if a person bench pressed 50 kg before training, and then reached 200 kg, then he will never be so weak that he cannot bench press at least 100 kg. And this is the minimum. In practice, he will most likely be able to bench press significantly more, even without training at all.
THE CARDIOVASCULAR SYSTEM
Remember, we found out that the first thing our body loses is endurance. So, Endurance as a functionality is not very important for modern life. But endurance as a favorable state of the cardiovascular system is very important for health. The fact is that when our body does not need to withstand training loads, this means that a large volume of blood is not needed. This means that the body begins to REDUCE BLOOD VOLUME (deterioration of filling and pulse rate), and REDUCE THE ABSORPTION OF OXYGEN BY THE BLOOD for ENERGY SUPPLY.
What does all of this mean? Hmm.. all this means a deterioration in the condition of the cardiovascular system. The blood brings in less oxygen than before, which means that to provide you with oxygen, the heart muscles need to make more contractions (beats per minute). This means, like any motor resource, your pump wears out faster because... forced to do more work while at rest. The faster a part wears out, the faster it breaks.
Moreover, those people who were involved in really serious sports most likely changed the very configuration of their heart. And this may already be the basis for serious cardiac pathologies in the future.
There is such a book: “sports cardiology” (author Zemtsovsky). If you are interested, you can read about the pathologies of athletes who abruptly quit training. In short, there are a lot of such pathologies and they manifest themselves in the form of heart rhythm disturbances and valvular disorders. Which can lead to heart disasters in the most vile meaning of the word. And again let us remember Turchinsky, who died precisely from these reasons, and not from steroids, as idiots like to say. I am sure that if Dynamite had continued to practice regularly, he would still be with us. Take care of your heart, friends!
The biggest problems that people who quit regular training face are CARDIAL ones! The heart either doesn’t want to beat, or beats like mad against the sternum in a state of arrhythmia. Terrible things happen to athletes. But many, under the influence of training, already have diseases of the “athletic heart” and myocardial dystrophy (see the issue on heart training).
TREATMENT OF THE PROBLEM: You can't THROW SHARPLY! those. you need to gradually reduce the load. Replace it gradually with a lighter one (you can do squats and push-ups at home without weights 2 times a week). Ultimately, you can switch to pure cardio exercise at an easy pace. This is what Arnold Schwarzenegger is doing now after two attacks. Knowing full well that lack of training now would kill him.
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APPEARANCE
We should also say something about the appearance. Naturally, in bodybuilding, like in no other sport, it becomes immediately noticeable if a person quits training. Simply because in bodybuilding, unlike any other sport, all achievements are visible to the naked eye without any competition.
One of the dumbest myths about bodybuilding is that people believe that if you stop working out, your muscles will turn into fat. Where did this myth come from?
The fact is that there were representatives of strength sports who, after they quit training, really got fat. In the middle of the last century there were a lot of such weightlifting fans. The mechanism of such metamorphoses is very simple.
Each kilogram of muscle burns an additional 50-70 kcal per day, while 1 kg of fat tissue burns only 4 kcal. This is what explains why if we consider two 90 kg. person (bodybuilder and ordinary), then the first one can eat much more and not get fat. After all, he has an additional 20 kg of muscle on his body. And this can provide an additional consumption of 1,400 kcal per day, even without training. Is it a lot or a little?
Most nutritional guides for athletes or people involved in heavy physical labor recommend consuming about 3,000-3,500 poop. 1,400 kcal is half of this diet. Thanks to muscles, a bodybuilder can consume 1.5-2 times more kcal daily and not gain fat. It’s just that all the calories will burn in his muscles.
So imagine what will happen if muscles, and therefore energy expenditure, become less, and food consumption (kcal) remains unchanged. Right. The person will start to get fat!
It is important to understand that fat tissue and muscle tissue cannot degenerate into each other. This is bullshit. You can build muscle and burn fat as energy. Or you can atrophy your muscles and gain fat from excess food. The key to understanding this process is nutrition.
HOW TO TREAT THE PROBLEM: First of all, you need to take into account that if you quit exercising, then your energy expenditure is significantly reduced due to the fact that your muscles become smaller. Less muscle = Need less food. If you eat as much as you are used to when seriously engaged in bodybuilding, then without training you will gain weight. Outwardly, this will be expressed in a decrease in muscle and an increase in fat (people will shout: look at biological alchemy...muscles have turned into fat).
On the other hand, truly experienced bodybuilders do not have this problem for a number of reasons. First of all, such bodybuilders know perfectly well everything that I just told you and therefore control their nutrition. In addition, experienced kachata reduce caloric intake in 90% of cases simply because they are tired of absorbing huge amounts of food over many years. After all, food in bodybuilding is like work.
Well, as a result, it is not “fatness” among bodybuilders, but, on the contrary, “drying” among athletes who quit. Because there is significantly less food and calories in the diet, but muscle size remains significantly larger than that of untrained people. Stop...Stop. Like this? And this is how it is, friends. Thanks to muscle memory.
MUSCLE MEMORY
A truly massive bodybuilder, even if he quits training completely, he will never weigh less than 85-90 kg! And it won't be fat. These will be very high quality muscles.
The fact is that muscles can grow not only qualitatively due to an increase in the size of muscle cells, BUT also QUANTITATIVELY DUE TO AN INCREASE IN THE NUMBER of muscle cells (HYPERPLASIA). And although many scientists do not believe this. Well, listen to what I tell you, friends: HYPERPLASIA - FACT. Because only by increasing the number of muscle nuclei and muscle cells can one explain the phenomenon that bodybuilders lose weight only up to a certain threshold, below which they do not fall.
There will be a story about HYPERPLASIA in the near future. This is a very useful topic. In my book I devoted almost an entire section to it. In one of the stories I will talk about this phenomenon in more detail. Now, just the gist: next to the muscle cells there are satellite cells, which, under the influence of training, form new nuclei and new muscle cells, and therefore new DNA, which contain information about protein synthesis. It is these additional cores that explain such a terrible mass of modern bodybuilders. Anabolic steroids act on the DNA of cells, firstly, and stimulate the division of satellite cells through mitosis, secondly. All this leads to dramatic growth of muscle mass. And this, in a biological sense, is MUSCLE MEMORY.
The muscle cell may become smaller due to lack of strength training and food. BUT, a muscle cell CANNOT DISAPPEAR! The number of additional muscle cells that you have gained over the years of training WILL NOT DISAPPEAR until your death. Will it dry out - YES. Will disappear - NO! And, if, suddenly, at some point in your life, urine hits you in the head and you decide to return to sports again, then this process will be very fast! After all, you don't need to increase the number of muscle cells as a beginner, you will just need to inflate them again. This is called MUSCLE MEMORY.
If you decide to return to bodybuilding again, then you need to follow some recommendations in order to make this process smoother and faster. So:
Train muscles with focus on energy, and not by force. Exactly volumetric training with a large number of approaches and repetitions, actively engages the energy of muscle cells and makes it SWELL!

Begin with gradually increasing training volume. From very small: one exercise with 1-2 approaches, to the usual 4-6 exercises with 4-6 approaches. GRADUALLY, otherwise you will be overtrained right during training (sweat, dizziness and nausea). After all, the muscles and central nervous system are capable of much greater efforts than your weak energy can withstand.

PROTEIN is the head of everything. During the recovery phase, protein becomes much more important than usual. After all, you have muscle cells. They just need to be inflated. And for such a quick construction you need material - first of all proteins.

Small weights. Even if you can bench press 150, you shouldn't do it. Start with 50...then 60....etc. the smoother you increase, the easier the return will be AND.... subsequent growth.

These are some simple recommendations that will help you surprise the people around you. A nice bonus is that such a long break will force your muscles to perceive training as an unusual stress and grow even larger than before. I talked about this in the story about controlled detraining.
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GRADUALITY- vitally important to keep your heart and health intact. Reduce the load gradually. When you reach light weights, you can stop going to the gym. But once or twice a week, give yourself 15-20 minutes to do squats and push-ups without weight. (this will help your cardiovascular system not collapse)
REDUCE CALORIES if you don't want to turn into a fat ball. Keep in mind that your spending has decreased, which means you can and SHOULD eat less.
If you've given up iron completely, find an ALTERNATIVE. Cyclic sports are good for health: cycling, running, etc.
There are often situations when it is not possible to train normally. This causes many to give up. BUT, friends, it all depends on your desire. Even if there is nothing around, you can still exercise and minimize muscle loss. I will tell you how to do this in one of the upcoming issues of the Underground!
Denis Borisov
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MUSCLE MEMORY (I like it :-))))
Interesting article about research on hyperplasia and muscle memory.
Intense loads leave an eternal mark on muscle cells. It is thanks to this that trained people regain their fitness faster than beginners gain it.
After an injury, the birth of a child, or due to many other circumstances, professional athletes sometimes have to stop training for a while. In this case, the muscles atrophy - decrease in volume. But if athletes decide to return to sports and resume training, they return to physical shape quite quickly. It takes them less time for the muscles to return to the desired state than beginners starting from scratch.
The phenomenon of muscle memory has been known for a long time, and sports physicians associated its causes with the functioning of the nervous system. But Norwegian scientists led by Kristian Gundersen from the University of Oslo showed that muscle fibers have their own memory and its mechanism is associated with the appearance of new nuclei.
Muscle fibers - the cells that make up muscle tissue - look unusual. They are very long (up to 20 cm) and thin (up to 100 microns). Usually their length is equal to the length of the muscle. In addition, muscle fibers contain many nuclei - they are one of the few multinucleated cells in vertebrates. The modern method of intravital observation of cells (time-lapse in vivo imaging) makes it possible to count the nuclei in it using a confocal microscope and a fluorescent dye injected directly into the muscle fiber. Not in the entire long fiber, but in some part of it. The animal does not die in this case.
Norwegian biologists conducted experiments on mice, but did not race them in a wheel, but performed surgery. To load the calf muscle called extensor digitorum longus (EDL) - the long extensor of the fingers, they partially removed another muscle - the tibialis anterior muscle (lat.), or tibialis anterior. Since the partially removed muscle acts in the same direction as the one being studied, the EDL received additional stress as a result of the operation.
At different times after the operation, scientists looked at what was happening to the muscle. Over 21 days, the muscle fibers in the EDL became noticeably thicker, with a 35% increase in cross-sectional area. But these changes were not the only ones. There were 54% more nuclei in muscle fiber cells (their number was calculated per millimeter). Moreover, as the analysis showed, the increase in the number of nuclei preceded the increase in thickness in time. The nuclei began to multiply on the sixth day of increased muscle load, and their number stabilized on the 11th day. And the fiber thickness began to grow on the ninth day and stopped on the 14th
They did the same thing with another group of mice and observed them for two weeks. On the 14th day after surgery, there were 37% more nuclei in the muscle fibers, and the thickness of the fibers increased by 35%. After this, biologists simulated the cessation of muscle training - to do this, they simply cut the nerve leading to it.
Observations continued. Over the next 14 days, the muscle atrophied: the thickness of the fibers decreased by 40% of its greatest value. But the additional nuclei have not gone away - their number has remained at the same level. The experiment showed that the growth of muscle mass during training is a consequence of the increased number of nuclei in muscle cells. More nuclei mean more working genes, simultaneously working to synthesize more muscle contractile proteins - actin and myosin. This change is long-lasting - the additional nuclei did not disappear even after three months of muscle atrophy. The last result surprised the scientists: they expected that the extra nuclei would soon be destroyed by apoptosis, but this did not happen. The nuclei simply reduced their functional activity and waited in the wings.
It became clear to researchers that it is the new nuclei that form the basis of muscle memory, which operates at the cellular level. With the resumption of the load, additional nuclei begin to actively act, protein synthesis increases and the muscle grows; and all this happens much faster than during the first training. Because for such growth there is already a material base - extra DNA.
New nuclei in muscle fibers are formed thanks to satellite cells, which divide by mitosis. With age, their ability to divide decreases. For this reason, it will be difficult for an older person to build muscle if they did not exercise in their youth. But it is, in principle, possible to regain your physical shape. Another important practical conclusion is anabolic steroids, which are taken to pump up muscles. They act by the same mechanism as intensive training - they increase the number of nuclei. But this means that their doping effect is actually permanent and not temporary, because the nuclei they create do not disappear. An article about where muscle memory is actually stored was published in the journal PNAS.

Anthropometric data:
Height: 178 cm.

Weight ranges from 98 to 100 kg.

Chest circumference – 130 cm.

Arm circumference – 49-52 cm.

Denis Borisov was born in September 1980. On the athlete’s personal blog you can read that his father was a military man, and his mother was a simple teacher. They lived in a military garrison in Turkey, where they were given rationed milk and bags of citrus fruit. Denis’s mother encouraged his passion for singing and music, and his father from time to time took the boy to a secret command post. The family had to change their place of residence often, so Borisov completed his first few classes in Kyiv, and continued his schooling in Minsk. The bodybuilder spent a significant part of his adult life in Ukraine, but in recent years he moved to the capital of Belarus due to the unstable political situation.
Already in the fifth grade, the guy began to show interest in sports. Having unenviable strength indicators, he began to train independently and spent almost the entire summer on the horizontal bars. At school, when passing the standards, Denis Borisov was able to do as many as 20 pull-ups, which caused everyone’s surprise. According to the man himself, then he trained according to ineffective schemes, and the results were not ideal. The main tools at hand were dumbbells, an expander and a pair of chairs. After school, the guy entered the Faculty of Economic Law, however, despite his good knowledge in the field of jurisprudence, Borisov found himself in a completely different field.
At first, Denis took part in dance shows with light elements of undressing, and gradually he completely fell into striptease. For a long time, striptease was his job and his main source of income. Now Denis has reconsidered his views and considers this activity immoral and weakening society. In the late 90s, he took an active part in bodybuilding competitions. Denis Borisov is the author of sports books, provides consultations on training and nutrition, and has a personal website www.fit4life.ru, where he regularly posts articles. Borisov also has a personal video blog, the subject of which is not limited to one sport; in his videos, the man reflects on the relationship between the male and female sexes, success, motivation and much more.
Best Achievements
In 1999, Denis Borisov won a silver medal at the Belarusian Championship. Also this year he was the captain of the Minsk national team.

2012 brought Borisov third place at the Ukrainian Championship in the category up to 91.5 kg.

Strength indicators
In his blog, Denis Borisov notes his own achievements: bench press with emphasis on the upper part from 140 to 160 kg for 6 times, standing chest press in the classic version from 80 to 100 kg for 6 times, dips on parallel bars from 50 to 60 kg for 10 times. It is worth noting that the athlete does not do squats and deadlifts due to previous injuries.
Denis Borisov's training program
Denis Borisov considers the two most important factors for building muscle mass to be nutrient intake and the time allotted for recovery. To gain weight, the body requires a sufficient amount of carbohydrates and proteins. Therefore, the main principle for increasing volumes is to eat more than you spend. To determine your own daily caloric intake, Borisov recommends sticking to the following simple formula: multiply your weight by 30, the resulting figure will mean maintaining the normal functioning of the body. To gain weight, you should add another 500 kilocalories to this figure to create an excess. At the same time, Denis is convinced that it is very important to take into account the body type of the trainee. So, an ectomorph who has difficulty gaining volume can easily add not 500, but 1000 calories, but an endomorph should not get carried away with increasing the nutritional value of his diet.
The athlete and blogger advocates eating by building the correct ratio of nutrients, namely the proportions of substances should be as follows: proteins - 20-30%, carbohydrates - 50-60%, fats - no more than 20%. Denis Borisov advises counting only animal protein and protein from sports supplements; cereals, legumes and other sources of vegetable protein are not taken into account. The second rule: consume at least 2 grams of protein for every kilogram of your own weight. You can determine the ratio of carbohydrates in a simple way; there should be twice as much as protein. Borisov uses fast carbohydrates only to immediately restore energy and does not use them as the basis of nutrition, preferring complex carbohydrates. For those who do not want to rack their brains over calculating carbohydrate foods, Borisov advises boiling 1-2 cups of rice and distributing it throughout the day; vegetables are not counted when determining daily calorie content.
To gain muscle mass, Denis Borisov eats often and in small portions - 6 to 8 times a day. He explains this by three factors: the body will constantly “feed” on useful substances throughout the day, frequent intakes boost metabolism, and such a diet allows you to absorb the required amount of protein per day. For proper distribution of energy, Borisov advises eating mainly carbohydrates with less protein in the morning, and eating only protein at the last meal, since at night the body does not make any movements and carbohydrate-containing foods consumed will easily be stored as fat. Immediately after waking up, Denis drinks a high-quality protein-carbohydrate mixture, and before training he reduces fat intake to a minimum, consuming only proteins and carbohydrates at this time. Every 15 minutes during strength training for mass, Borisov takes a couple of sips of an energy drink, and leaves the largest intake of proteins and carbohydrates for the post-workout period. He also prefers to consume whey protein after class, and long-lasting casein protein before bed.
Denis Borisov considers the basis of a diet when working on relief with maximum preservation of muscle mass to be a lack of calories. The second most important factor is maintaining a high metabolic rate, since if you eat little or in rare portions, then all processes in the body slow down and fat is consumed in minimal quantities. Borisov advises maintaining a high metabolic rate, first of all, with fractional meals - eating at least 6 times a day, if desired, the number of meals can be increased to 12. Physical activity also helps maintain activity at the proper level, especially training in the gym, as muscles continue to expend energy even after exercise.

To maintain muscle mass, Denis Borisov advises not to reduce working weights and train in the same strength mode as when gaining. In this case, during drying, some part of the muscle will inevitably be lost, but the main task is to minimize this effect. If you continue to train in the classical style, performing no more than 10 repetitions per set, then the body retains its usual strength potential. Borisov also speaks positively about pumping, the basis of which is work in a multi-repetition style. He explains this by the fact that this way you can work out the target muscle in detail due to the light weight and increased number of repetitions, and the main advantage of pumping is the flow of blood and the production of stress hormones that stimulate fat burning. Alternating the strength regime and pumping, according to Borisov, avoids addiction and helps to adhere to macroperiodization. However, if the athlete’s task is to maintain as much mass as possible, then Denis advises natural athletes to stick to classical training, while supporters of “chemistry” are better off opting for a high-repetition style.
In all his articles, Denis Borisov assures his readers that local fat burning is impossible. However, with the correct use of certain pharmacological drugs, the effect of local weight loss can be achieved. Thus, Borisov secretes substances such as ephedrine, clenbuterol, growth hormone, yohimbine and DNP. When it comes to aerobic exercise, the blogger adheres to the principle of long-term and low-intensity exercise, since short and energy-consuming cardio workouts do not contribute to maintaining volumes. Also, for better fat burning, cardio should be done after a strength session or in the morning on an empty stomach, when the reserves of carbohydrates and glycogen in the muscles are the least.
Video with Denis Borisov
Interview

Conversation between Denis and Vadim Ivanov