Anton Antipov

Anton Antipov Header

From humble beginnings, I was born and raised in Belarus in 1983. I was not particularly athletic, although my parents signed me up for every possible fitness activity they could. I tried swimming, sambo (a Russian martial art), ran track and even dabbled in gymnastics for a short period of time. Due to my small frame, I never entertained the notion of bodybuilding…that is, until I came to the United States. In 1997, my family emigrated to the US, where I was approached by an agent from a top modeling agency in New York – Boss Models. I accepted a 3 year contract with Boss, dropping my major in art, and pursued modeling.

The next few years I found myself working in print, runway and commercial roles, all the while flirting with the idea of getting in to bodybuilding. Towards the end of my contract, I started gaining weight with the goal of joining an agency that would cater more to the type of physique I dreamed of building. At the end of my contract with Boss Models, I met with a number of agencies in New York and decided on Silver Models. At the moment I am represented by Wilhelmina.

The re-creation of my physique, from frail to aesthetically, pleasing brought me many new opportunities. Some of my favorites were :

  • Nike – NFKO show (2011)
  • 7 Page Spread in Men’s Fitness (August, 2010)
  • Macy’s catalogue (June, 2010)
  • Cover of Total Abs (hardcover fitness book by Neil Frost, 2009)
  • Cover (and centerfold) of Exercise for Men (Sept, 2008)
  • Muscle & Fitness – 5 page spread – (May 2014)
  • Men’s Health – Editorial (July 2014)

Additionally, I have done a good number of underwear catalogue jobs as well as numerous fashion week runway shows, that have contributed enormously to by confident on stage and in front of the camera.

My lifestyle drastically changed at the end of 2011, when I decided to make 1 resolution for each month of the 2012 year. I had heard of a new division in the IFBB in 2011, called Men’s Physique and was drawn to this style and idea that had a mainstream mass appeal. I started training smarter and eating better than I had ever done before. Friends and gym members started noticing my transformation and suddenly, people wanted to train with me. Soon, I was taking on more and more people to train, and the wave of change that they are making, filled me with a great feeling of excitement and purpose. It drove me to fulfill one of my New Year’s goals, which was to compete in the Men’s Physique Division.

Starting in March of 2012, I entered my first physique contest (Steve Stone’s NPC Metropolitan Show), where I came in 4th in my class. Excited beyond belief, I then did 7 more shows that year until I earned my pro card at the IFBB North Americans, taking my class and the overall title in Men’s Physique. Subsequently, I did my 9th show for the year (and my first show as a pro) at the Houston Pro Show, where I took 6th place. Since then I’ve won Powerhouse Classic 2013 (which qualified me for Mr. Olympia Men’s Physique showdown 203), took 2nd at the prestigious New York Pro 2013, placed 12th at Mr. Olympia Men’s Physique Showdown and most recently placed 3rd at the IFBB Toronto Pro Supershow 2014. I am looking forward to my next season with great anticipation and personal pride. My competitive spirit comes not from winning against other opponents, but from the desire to beat myself. I strive to dominate my past selves and give them a new person and champion to look up to, as well as inspire and to take along with me all those who look to me as a professional athlete and competitor.

Day 1 – Chest

    • Incline Dumbbell Press* – 4 sets, 15,12,10,10 reps
    • Incline Flyes* – 4 sets, 15,12,10,10 reps
    • Incline Machine Press** – 4 sets, 15,12,10,10 reps
    • One-Arm Side Press – 4 sets, 15,12,10,10 reps
    • Landmine Chest Press – 4 sets, 15 reps (Super Slow Reps)
    • One-Arm Cable Flye – 4 sets, 15,12,12,12 reps
    • Smith Machine Incline Neck Press*** – 4 sets, 12 reps
    • Dumbbell Pullovers*** – 4 sets, 12 reps
*Superset Incline Dumbbell Press and Incline Flyes
**Superset Incline Machine Press and One-Arm Side Press
***Smith Machine Incline Neck Press and Dumbbell Pullovers

Day 2 – Arms

    • Hammer Strength Chest Press*† – 4 sets, 15,12,12,12 reps
    †I use this to warm up my tris, by keeping my elbows slightly in front of me and all the way in at the sides. I lower the weight halfway down, without letting the elbows flare out, then extend them all the way out contracting my triceps, if performed correctly, chest is not being worked in this exercise and your triceps will get a nice warmup
    • Dumbbell Overhead Extensions* – 4 sets, 15,12,12,12
    • Rope Tricep Pulldowns† – 4 sets reps
    • †10 heavy weight reps, drop weight by half and perform 6-8 light reps, holding the bottom position and triceps contracted for 4 seconds
    • Skullcrushers† – 4 sets (Super Slow Reps)
    • †7 reps bringing the weight down behind the head (keeping your elbows a little past your ears), followed by 7 reps bringing the weight down to forehead
    • One-Arm Cable Pulldowns†– 4 sets, 12 reps
    • †Bringing cable down sideways, starting from the opposite side of the chest
    • Preacher Curls** – 4 sets, 15,12,10,8 reps
    • Reverse Curls** – 4 sets, 15,12,10,8 reps
    • Incline Alternated Dumbbell Curls*** – 4 sets, 16 reps
    • Spider Curls*** – 4 sets, 16 reps
    • Rope Curls† – 4 sets
    • †10 heavy weight reps, drop weight by half 15 light weight reps
    • Drag Curls on Smith Machine – 4 sets, 12 reps
*Superset Hammer Strength Chest Press and Dumbbell Overhead Extensions
**Superset Preacher Curls and Reverse Curls
***Incline Alternated Dumbbell Curls and Spider Curls

Day 3 – Legs

    • Squats* – 4 sets, 14 reps
    • Leg Press (Close Stance)* – 4 sets, 20
    • One-Legged Press Sideways on Machine** – 4 sets, 12 reps
    • Leg Extensions** – 4 sets, 12 reps
    • Seated Leg Curls† – 4 sets
    • †10 reps with both legs, followed by 10 reps with right leg, followed by 10 reps with left leg
*Superset Squats and Leg Press
**Superset One-Legged Press and Leg Extensions

Day 4 – Shoulders

    • One-Arm Shoulder Press† – 4 sets, 22,20,18,16 reps
    • †begin by holding both arms holding the weight with elbows in line with shoulders, while right arm is static holding the weight, press the weight with the left arm up, then lower back to the starting position and press with right arm for next rep
    • Dumbbell Side Raises† – 4 sets
    • †10 light weight reps (super slow), followed by 10 heavy reps, followed by 10 light reps
    • Landmine Press – 4 sets, 15,12,10,10 reps
    • One-Arm Machine Reverse Flye (Sideways)* – 4 sets, 12 reps
    • Seated Bent Over Flyes – 4 sets, 12 reps
    • Behind the Neck Smith Machine Press – 4 sets, 20 reps
    • Shrugs – 5 sets, 20,15,15,15,15 reps
*One-Arm Machine Revers Flye and Seated Bent Over Flyes

Day 5 – Off

Day 6 – Back

    • Wide Grip Pulldowns* – 4 sets, 15,12,12,10 reps
    • One-Arm Cable Rows* – 4 sets, 4 sets, 15,12,12,10
    • Stiff-Legged Deadlifts** – 4 sets, 15,12,10,10 reps
    • Rope Straight Arm Pulldowns** – 4 sets, 15,12,10,10 reps
    • One-Arm Barbell Row*** – 4 sets, 12 reps
    • Seated Machine Row*** – 4 sets, 12 reps
    • One-Arm Hammer Strength Lat Pulldown Machine† – 4 sets, 15,12,10,10 reps
    • †Underhand grip, seating sideways
    • Hyperextensions – 4 sets, 20 reps
*Wide Grip PullDowns and One-Arm Cable Rows
**Stiff-Legged Deadlifts and Rope Straight Arm Pulldowns
***One-Arm Barbell Row and Seated Machine Row

Abs (3-5 times a week)

    • Crunches† – 4 sets, 12 reps
    • †Ab Twist with bar between sets
    • Leg Raises† – 4 sets, 12 reps
    • †Ab Twist between sets

My cardio and abs are done in the morning.

I don’t typically train abs throughout winter/fall when I don’t compete, but closer to competition I like to hit them anytime between 3 and 5 days a week in the mornings, depending on what my schedule will allow me.

When performing leg raises, I do a variety of methods, usually I don’t raise them all the way up, I get my legs up to about chest level and lower, as I lower them I sometimes kick them back in some reps to stretch the abdominals, then using a controlled movement being them back up without swinging. I like to exhale as much air as I can when bringing my legs up, allows for a better contraction. You can also do fewer reps a set and perform negative reps, which are harder, but definitely taxes your abs to the max – kick them up and hold them up for a few seconds before slowly lowering them back to the starting position. Occasionally I’ll twist my legs sideways to get a good squeeze in my obliques. I usually perform various of these methods on different days.

When performing crunches, I like the super slow method, here’s how I do them – carefully and slowly come up using only your core (it helps to sometimes cross your arms on your chest to keep from pulling on your neck too much and straining it). This slow-burn method I find most effective and I have been training the same way for about 10 years now. Brutal when performed right. Should take 2 full seconds to come up (exhale fully contracting the abs as hard as you can, don’t just crunch back up and down) hold for 2 seconds, and lower slowly for another 2 seconds. Do 12, get up, stretch, rest 60 seconds and jump back into the following set.

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