Many people know "Big Bad Wolf" Dennis. Wolf, may be through the "deer god" Lu Chenhui to know, because Dennis is Lu Chenhui's bodybuilding idol, both of them have a beautiful X body shape and outstanding muscle circumference, both born poor, have a legendary experience of adversity rise, before the bodybuilding circle is not famous, "Deer God" worked as a security guard, worked as a cook, and Dennis has worked as a painter, decorator, they are through bodybuilding to create their own piece of the world, is a legend in the bodybuilding circle, the experience is very inspiring.
Dennis, Lu Chenhui
Tall 180 cm, weighing 120-125 kg, bust 142 cm, arm circumference 56 cm, waist circumference 74 cm, thigh 79 cm, calf 43 cm, nicknamed "Big Bad Wolf", dennis has won the 3rd place of Mr. Olympia, the highest level of bodybuilding, and the champion of the Arnold Classic, and has achieved extraordinary results in bodybuilding.
"Big Bad Wolf" Dennis. Wolf
<h1>First, Dennis's bodybuilding path</h1>
Dennis Wolf, born on October 30, 1978, to a poor family in the industrial region of Tokomo, Kyrgyzstan, grew up in the former Soviet Union and had a difficult life as a child, he and his two younger brothers lived in a small apartment with their parents, his father was a worker, his mother was a housewife, and although his father worked hard, his salary barely made ends meet the family.
Dennis loved sports as a child and claimed to play basketball well, but because of his busy studies and lots of housework, he had little free time to attend his favorite activities.
In 1992, the Soviet Union collapsed, and Dennis moved with his family to Germany (his mother's country), where he had to quickly learn the new language in order to adapt to the new environment.
After graduating from high school, Dennis joined the work and began to work as a painter and window installer, he had to work 12 hours a day, 6 days a week, the labor intensity was very high, and the physical requirements were very high.
However, in his spare time, Dennis still had time to learn taekwondo, Muay Thai and other courses, which also laid the foundation for Dennis's later fitness.
It wasn't until he was 18 that Dennis saw a picture of legendary bodybuilder Arnold Schwarzenegger and was immediately drawn to his appearance, and soon after, Dennis started working out at a local gym with two of his friends.
After three weeks of weightlifting and barbell training, Dennis's friends couldn't bear to quit the gym, and only Dennis persisted. Dennis said: "They don't like it very much, but I like it. Even in the first month, I got stronger and physically bigger, and I had no reason to back down. ”
Initially Dennis just took bodybuilding as his hobby, but didn't expect his amazing physical progress to convince him that bodybuilding might become his profession.
His first bodybuilding competition was at the 1999 NW Newcomers Championship in Germany, where Dennis excelled and finished second in the heavyweight competition. The following year, Dennis won the heavyweight and all-time championship at the N.Rhine-Westphalia International Championship.
Dennis's body shape is almost perfect, he has no advanced training equipment and training technology, but he has the big head of a professional player and a beautiful X-shape, only broad shoulders, wide latissimus dorsal muscles, slender waist and developed quadriceps lateral side can constitute X-body shape.
After more than 5 years of amateur competitions and 14 bodybuilding competitions, he went from light heavyweight and heavyweight competition to first class, Dennis finally won the heavyweight and full-court championships undisputed at the 2005 World Bodybuilding Championships held in Shanghai, and obtained a hard-won professional card, making his dream of becoming a professional bodybuilder come true.
The picture below is Dennis and China's first world bodybuilding champion Qian Jicheng showing in the competition.
Dennis and Qian Jicheng
Between 2006 and 2015, Dennis competed in a total of 29 bodybuilding competitions, and his outstanding performances made Dennis famous in the bodybuilding world.
By 2015, Dennis has become recognized as one of the best modern bodybuilders, he has his own fans all over the world, Lu Chenhui is one of his fans, Lu Chenhui as China's "first giant beast", has repeatedly expressed his love for the "big bad wolf", the two are not only very similar in shape, are beautiful X body shape, even the appearance is a bit similar, it seems that the role model has a really big impact on a person.
Dennis achieved the best result in his professional bodybuilding career in the top three of Mr. Olympia in 2013 and won the 2014 Arnold European Classic.
Many fans are hoping that Dennis will one day win the Trail Trophy and take it to the next level, but that all changed significantly in 2016.
<h1>Second, the "big bad wolf" retired due to injury</h1>
Injury problems can be a problem that every athlete faces, especially bodybuilders who often have to do heavy weight training, which is more likely to be injured.
In 2016, Dennis needed surgery for a spinal injury that nearly led to his retirement and could be in a wheelchair like Ronnie.
Although his doctors never gave a specific cause of the injury, Dennis claimed it was likely that he had a mild spinal injury at the beginning of training, which continued to worsen as a result of years of training, and eventually evolved into a larger problem.
The long suspension has kept his state down, and his muscle circumference has shrunk significantly, and although he has spent a year trying to recover his body, it is difficult to recover to his previous best state, but the "werewolf" is the werewolf, and he bravely returned to the 2018 Arnold Classic, although only ranked 12th.
After hard work, Dennis admitted that he could not really return to his best state mentally, and finally had no choice but to announce his retirement.
However, even after retiring, Dennis Wolfe realized the challenges he would face in retirement, as his hormone levels had changed considerably due to years of drug use, especially after years of regular use of exogenous testosterone, which had struggled to reach natural standard levels.
When Dennis had to adjust to his new lifestyle, he said he must see a doctor, it was to monitor his overall blood and health, you need to listen to your body and take responsibility for your health, regular visits to the doctor after retirement are like regular visits to the coach during the game, you can analyze the progress and adjust accordingly.
As we age, our bodies have different needs, especially after major lifestyle changes, and our bodies react differently, and only a doctor can help understand the true effects of these on our bodies.
<h1>Iii. Dennis's training and diet</h1>
Dennis is known for training hard, with the "desperate three langs" of hard work, he said: "My philosophy is to do everything to train hard, because other competitors are also training hard, today's pain is tomorrow's victory, you have to pay 120% of the effort." 」 ”
Only a hard-working bodybuilder can achieve good results in top competitions, and Dennis trains four times a week. For each body part Dennis trains, he will perform at least one free weight exercise, taking high-intensity, pyramidal exercises, and sometimes Dennis will train in up to 30 sets.
For most maneuver training, Dennis sticks to the muscle gain weight range of 10-12 times, with the exception of the calves and abs, he does it up to 25 times per group. He always measured his progress by taking pictures and weighing them, and Dennis suggested that everyone do the same. For the weak parts of the body, he will practice three or more times a week.
Day 1: Chest and biceps; Day 2: Legs; Day 3: Back; Day 4: Shoulders, Triceps and Abdomen; Days 5-7 Rest.
Like any professional bodybuilder, Dennis eats heavily during off-seasons to gain body size, while during the season, he reduces calories and carbs to reduce body fat as much as possible.
Dennis Off-Season Diet Plan:
First meal: 10 egg whites and 100 g of egg whites and egg white powder, 1/2 cup of oatmeal, 1 banana.
Second meal: (after workout) 40 g protein powder.
Meal 3: 10 ounces of chicken breast, 1/2 cup brown rice.
Fourth meal: 14 ounces of fish, 1/2 cup of brown rice.
Fifth meal: 10 ounces of steak, 1/2 cup brown rice.
Sixth meal: 10 ounces of chicken breast and 10 ounces of potatoes.
Seventh meal: 80 grams of protein in powdered form.
<h1>4. After retirement</h1>
In 2003, he married his wife Cartier, and in the same year he quit his job as a painter and began to devote himself to bodybuilding, and all the living expenses of the family were supported by Cartier's income.
Dennis family
Dennis is very grateful for his wife's efforts, his goal is to rely on bodybuilding to play a world, hard training motivation is not only talented support, but also from the support of family, inspired by this belief, Dennis finally realized his ideals, got the IFBB professional card, got sponsorship and endorsements, business opportunities, and finally can make a living from bodybuilding, it can be said that bodybuilding is his everything, even his life.
Despite many unsatisfactory life, Dennis still came out of the predicament, and in 2020, Dennis and his wife finally obtained American citizenship after long-term efforts and realized the "American Dream" as they wished.