Bodybuilder Dexter Jackson: training program, anthropometric data

Bodybuilding never ceases to amaze us with the possibilities of transforming our own body. In the whole history of the existence of this sport we have seen a lot of titans, but the successes of some of them make a huge impression. It's about an athlete like Dexter Jackson, and in this article you'll learn all about the biography, training and personal life systems of this great bodybuilder.

Anthropometric data:

• The height of the athlete - 168 cm.
• Competitive weight - 102 kg.
• Weight in the off-season is 108 kg.
• The volume of the biceps is 55 cm.
• The volume of the chest - 136 cm.
• Waist circumference - 70 cm.

Childhood and youth of the athlete

The future "Mr. Olympia" was born on November 25, 1969 in Jacksonville, Florida. Since his early childhood, Dexter Jackson was fond of sports, while trying himself in many of its forms. In his youth, the champion achieved great results in sprinting, and he was predicted great fame in this sport. After all, Dexter could run 40 meters in just 4.2 seconds, and this is almost a national record. But it changed when Jackson met his first true love.

Early maturation

Like many other teenagers, Dexter dreamed of enrolling in a higher education institution and continuing his favorite sport there. But his dreams did not come true. His girl became pregnant, and Jackson had to find a job urgently to support a young family.

The future champion was waiting for hard days, because without education, he could not get a good and highly paid work, and therefore interrupted periodic earnings. But soon the black streak in the life of the athlete was over, and he settled himself a cook in a small local restaurant. Despite the difficult life situation, Jackson did not stop playing sports. It was at this time he became interested in bodybuilding.

First successes

The banal shortage of funds did not allow the athlete to ensure a proper and balanced diet, and even more so pharmacology. Despite this, Dexter Jackson quickly gained weight and achieved excellent results in the shortest time. After listening to the advice of friends, the athlete decided to perform in a small bodybuilding tournament, because he already dreamed about it for a long time. Preparation for the competition took only three weeks, but during this time, Jackson was able to bring his form to the ideal state and become a winner in his first tournament.

The easy victory only spurred the ambitions of the young bodybuilder. Already in 1994, Dexter goes into middleweight and wins the title in competitions in the southern states. Next year he becomes the absolute champion already in the heavyweight among non-professionals, and the victory of 1998 at the North American tournament inspires him, and Dexter decides to go to the professionals.

The way to Olympus

The professional podium was not so supportive to the athlete. It's terrible to imagine how many years Dexter Jackson had to go to his first champion title. Speeches did not bring him the desired victory for five years. And at the same time, if you look at Dexter's standings, you can see that he never fell below the fifth position, but for world recognition this was not enough. Only in 2002, Jackson wins the title at the Grand Prix of England, bypassing such titans as Dennis James and Chris Carmier. After this victory fell, as from a cornucopia. In the period from 2003 to 2008 he performs 18 times at different competitions and in 12 of them becomes an absolute winner.

Career peak

Undoubtedly, the most significant victory was the title of champion at the competition for professionals "Mr. Olympia - 2008". In this tournament he competed with such stars of bodybuilding as Phil Heath, Tony Freeman, Jay Cutler and Dennis Woolf, but all of them easily bypassed the titanium Dexter Jackson, the growth, whose weight reached the most favorable proportion. The athlete achieved equally impressive results at the Arnold Classic competitions. Jackson became the champion in this tournament 4 times: in 2005, 2006, 2008 and 2013.

Now Dexter is considered one of the brightest stars in bodybuilding. Long gone are the days when he did not have enough money for the necessary things. Now Dexter lives on a broad leg. Athlete's cabinets are bursting with things from eminent designers, and his four children know nothing of failure. Although recently not all is so happy in his family life: the wife of Dexter Jackson, Carol, recently collected things and moved to live separately. The couple did not apply for divorce, so maybe this is just a temporary disagreement.

Dexter Jackson. Training program

Like any bodybuilder, Dexter carefully monitors his physical form. He picked up an ideal training program for himself and gladly shares his secrets with everyone. The split-system of the athlete is divided into days, and in each of them a certain group of muscles is loaded:

• 1st day: quadriceps.
• 2 nd day: development of gastrocnemius and pectoral muscles.
• Day 3: Back.
• Day 4: The load on the hamstrings and deltoid muscles.
• Day 5: working out the biceps and triceps hands, as well as the calf muscles.
• 6-th day: rest.

It should also be noted that after every strength training the athlete is engaged in cardio: a bicycle, a treadmill or a stepper. The average duration of aerobic exercise is 30 minutes. Sometimes an athlete is not lazy to hold cardio and twice a day, probably, this is what helps him to keep the body in such a tone. But everything is exactly the opposite, if you decide to gain weight. In this case, the athlete advises to temporarily give up aerobic loads.

For each muscle group, a different degree of exercise is required. According to the athlete, the muscles of the hip, back and chest should be worked at 4-6 repetitions per approach, and the muscles of the shoulders and arms - 6-8. Special attention Dexter Johnson pays to his calves. For one approach the athlete spends up to 30 repetitions. But the muscles of the belly bodybuilder suggests not to strain so much, of course, if you do not have an excess layer of fat.

Training biceps

Powerful and beautiful hands are exactly what Dexter Jackson can be proud of. The bodybuilder attaches great importance to the development of the biceps and distinguishes several basic exercises:

• "Hammer".
• The climbs on the simulator Scott.
• Concentrated climbs.
• Exercises in sitting position.

According to the athlete, the weight that you use when training the biceps is not so important . What is more important is the quality of exercise. To maximally "hear" this group of muscles, the athlete recommends performing lifting of a light dumbbell and in the final exercise to turn the brush outwards. This method shortens the muscle to the maximum.

To work out internal bundles of biceps, the athlete recommends performing lifts on the Scott bench with the EZ-neck: grasp a narrow grip for the projectile in a sitting position and, straining the target muscle, pull the bar to the chest. Make sure that the muscles of the biceps are as short as possible before stretching your arms. The maximum effectiveness of this exercise can be increased if you divide the number of repetitions into three parts and perform each of them with different amplitudes. But at the same time, avoid too much working weight.

A good alternative to the previous exercise are concentrated lifts: sitting on the bench, slightly succumb to the front, picking up the angle at which the load on the bicep will be maximum. The free hand should be restrained in the side, and the hand from the dumbbells is straightened towards the floor. Keep your head in line with your spine. Raise the projectile to the shoulder and slowly return to its original position.

Work out the shoulder and shoulder muscles will help the exercise "Hammer". Rise steadily and keep dumbbells along the body. Now alternately bend your arms, lifting the shells to your shoulder. Increase the effectiveness of the exercise will help such a technique: at the peak of the last repetition, turn the palm to the bottom and in this position, return back to the thigh.