Who is Dennis James?
Dennis James is a Heidelberg, Germany-based IFBB professional bodybuilder. He is well renowned for being an exceptional athlete and for having a charismatic personality.
Short Career of Dennis James
Dennis James was a very active child who was constantly in shape. He opted to compete in junior bodybuilding events after getting into the sport at a young age.
Before obtaining his professional card and making his way into the major leagues in 1999, he did quite well in a lot of events.
He finished 11th in his first Mr. Olympia in 2000. He would go on to compete in a total of 7 Mr. Olympias, and in 2003, he managed to finish in a very respectable fourth place, proving that he had what it required to battle against the greatest on earth.
Dennis, whose work has appeared in numerous fitness and bodybuilding publications, is proud of his profession.
Body Measurements of Dennis James
| Full Name: | Dennis James |
| DATE OF BIRTH: | May 31, 1966 |
| ERA: | 1990, 2000, 2010 |
| PROFESSION: | IFBB Professional Bodybuilder |
| NATIONALITY: | German |
| AGE: | 56 |
| HEIGHT: | 5’8″ (172.5cm) |
| WEIGHT: | 255-265 pounds (115.7-120.2kg) |
Accomplishments
Competitions
- 1993 NABBA Mr. Universe, Medium-Tall, 4th
- 1994 NABBA Mr. Universe, Medium-Tall, 2nd
- 1995 NABBA Mr. Universe, Medium-Tall, 1st
- 1996 NABBA Universe – Pro, 2nd
- 1997 NPC Junior Nationals, Light-HeavyWeight, 6th
- 1997 NPC Nationals, HeavyWeight, 4th
- 1998 NPC USA Championships, Super-HeavyWeight, 1st, and Overall
- 1999 Night of Champions, 15th
- 2000 IFBB Arnold Classic, 4th
- 2000 IFBB Grand Prix England, 3rd
- 2000 IFBB Grand Prix Hungary, 3rd
- 2000 IFBB Ironman Pro Invitational, 7th
- 2000 IFBB Mr. Olympia, 11th
- 2000 IFBB World Pro Championships, 4th
- 2001 IFBB Arnold Classic, 3rd
- 2001 IFBB Grand Prix Australia, 2nd
- 2001 IFBB Grand Prix England, 3rd
- 2001 IFBB Grand Prix Hungary, 1st
- 2001 IFBB Mr. Olympia, 7th
- 2002 IFBB Arnold Classic, 7th
- 2002 IFBB Grand Prix England, 2nd
- 2002 IFBB Grand Prix Holland, 4th
- 2002 IFBB Mr. Olympia, 10th
- 2002 IFBB Show of Strength Pro Championship, 5th
- 2003 IFBB Mr. Olympia, 4th
- 2003 IFBB Show of Strength Pro Championship, 4th
- 2004 IFBB Mr. Olympia, 8th
- 2005 IFBB Charlotte Pro Championships, 2nd
- 2005 IFBB Mr. Olympia, 6th
- 2006 IFBB New York Pro Championships, 3rd
- 2006 IFBB Mr. Olympia, 9th
- 2006 IFBB Grand Prix Austria, 4th
- 2007 IFBB New York Pro, 2nd
- 2007 IFBB Colorado Pro Championships, 8th
- 2008 IFBB Tampa Bay Pro, 2nd
- 2008 IFBB Europa Super Show, 2nd
- 2009 IFBB Arnold Classic, 7th
- 2009 IFBB New York Pro Show, 2nd
- 2009 IFBB Tampa Pro, 1st
- 2009 IFBB Europa Super Show, 1st
- 2009 IFBB Mr. Olympia, 14th
- 2010 IFBB Mr. Olympia, 11th
- 2012 IFBB Masters Mr. Olympia, 3rd
Training
Simple And Heavy
Dennis James occasionally works out with Mamdouh “Big Ramy” Elsbiay, a protégé. They train in Kuwait’s extraordinarily well-designed Oxygen Gym, concentrating on straightforward exercises that last no longer than 45 minutes.
The two prefer to concentrate on designing workouts that can be done by themselves without the aid of a spotter because they are unable to train together year-round. Dennis developed the “Menace Time Under Tension” method from their workouts.
In the MTUT, Dennis lifts the weight for 10 to 20 seconds while using his entire range of motion before lowering it again as usual.
It’s far safer than negatives, he claims. By trying to let them down slowly on the negative while pulling weights you can’t manage, you run the danger of injuring yourself.
Chest Exercise
Dennis occasionally employs this MTUT technique when working on his chest. Starting with a hammer strength incline press, he builds up his upper chest by isolating the muscle.
He doesn’t need to use his shoulder muscles throughout the lift because of the machine’s capacity to isolate. He typically lifts till failure and the rep range for each set is usually between 20 and 30.
- Hammer strength incline press 2 sets (warm-up) x 20 reps then 3 sets x 8-12 reps
- Dumbbell Flye 4 sets x 10 reps
- Machine Chest Press (1 warm-up) x 20 reps then 3 sets x 8-12 reps
- Cable Crossover 4 sets x 10 reps
Dumbbell Flye
Dennis doesn’t use his MTUT technique for the dumbbell flye. He performs a regular lift instead of the incline hammer strength press because there is a considerable risk of damage.
Dennis lies on a flat bench for this exercise, emphasizing technique over weight. He claims that the flat bench in particular enables him to target his entire pec without activating his triceps.
Crossover Cable
The cable crossover is Dennis’ set’s last chest exercise. According to him, you should “concentrate on crossing over each time, without sinking your chest as you do,” when performing the exercise.
When the chest is dropped during this movement, the shoulders may take control and the chest may not even be stimulated at all.
Intense Weekly Routine
- Monday – Chest, and Biceps
- Tuesday – Quads, Hamstrings, and Calves
- Wednesday – Back
- Thursday – Delts, and Triceps
- Friday – Chest, and Biceps
- Saturday – Rest Day
- Saturday – Rest Day
Nutrition
Heavy Eating
Dennis James eats a straightforward, wholesome diet. He consumes a lot of calories each day and favors lean meats and eggs as well as other healthy sources of protein.
In comparison to his competition food plan, his off-season diet has a lot more carbohydrates (below.) He drastically reduces his calorie intake before a competition and concentrates on his protein intake to make sure he gains muscle and loses fat.
He typically eats chicken and brown rice throughout his competition diet. This dinner is quick and simple to prepare and contains nutritious meat and carbohydrate components.
- Meal 1 – 100 grams of oats and 90 grams of whey isolate protein
- Meal 2 – 12oz chicken breasts, 300 grams of potatoes
- Meal 3 – 14oz chicken breasts, 60 grams of oats
- Meal 4 – 12oz chicken breast, 230 grams of rice
- Meal 5 – 12oz steak, 250 grams of sweet potato plus broccoli
- Meal 6 – 90 grams of whey isolate protein
Influences and Idols
Online videos of bodybuilding have an impact on Dennis. He enjoys seeing his friends and a wide range of other athletes in different weight divisions. He claims that he just genuinely enjoys the sport and wants all bodybuilders to be successful.
In addition to watching videos, Dennis is motivated by his workout partner Steve. He enjoys pushing himself throughout each training session and hearing Steve’s motivational speeches.
What Dennis James Can Teach Us?
Dennis James has demonstrated the power of a straightforward strategy. Although he works out hard, he only makes simple moves to activate his muscles.
He also favors simplicity when it comes to his diet. He consumes straightforward, wholesome, and nourishing meals to achieve his ultimate objective of gaining and preserving lean muscle.