Who is Dennis Wolf?
Donald Wolf German bodybuilder The Big Bad Wolf, also known competes for the IFBB. At 18, he began weight training after being motivated by images of Arnold Schwarzenegger.
Short Career of Dennis Wolf
Dennis Wolf started competing in bodybuilding competitions after years of hard work sculpting an incredible physique.
He advanced fast through the ranks, earning his Pro Card in 2005 and playing in his first Pro match the following year.
Dennis rose to prominence as one of the greatest modern bodybuilders by 2015.
His biggest performances were finishing in the top three at the 2013 Mr. Olympia and taking first place at the prestigious 2014 Arnold Amateur Europe competition.
“My philosophy is to train as hard as you can, because the other competitors are training hard too.”
Body Measurements of Dennis Wolf
| Full Name: | Dennis Wolf |
| DATE OF BIRTH: | October 30, 1978 |
| ERA: | 2000, 2010 |
| PROFESSION: | Professional Bodybuilder |
| NATIONALITY: | German |
| AGE: | 43 |
| HEIGHT: | 5’11” (180cm) |
| WEIGHT: | 265-275lbs (120.2 – 124.7kg) |
“The pain of today is the victory of tomorrow.”
Accomplishments
Competitions
- 2015 EVL’s Prague Pro – 4th place
- 2015 Mr. Olympia – 4th place
- 2014 San Marino Pro – 2nd place
- 2014 EVLS Prague Pro – 1st place
- 2014 Arnold Classic Europe – 1st place
- 2014 Mr. Olympia – 4th place
- 2014 Arnold Classic – 1st place
- 2013 Arnold Classic Europe – 3rd place
- 2013 Mr. Olympia – 3rd place
- 2012 EVLS Prague Pro – 1st place
- 2012 Arnold Classic Europe 2012 – 2nd place
- 2012 Mr. Olympia – 6th place
- 2012 Arnold Classic – 2nd place
- 2011 Sheru Classic – 5th place
- 2011 Mr. Olympia – 5th place
- 2011 Australian Pro – 1st place
- 2011 Arnold Classic – 2nd place
- 2011 Flex Pro – 4th place
- 2010 Mr. Olympia – 5th place
- 2010 NY Pro – 3rd place
- 2009 Mr. Olympia – 16th place
- 2008 Mr. Olympia – 4th place
- 2007 Mr. Olympia – 5th place
- 2007 Keystone Pro Classic – 1st place
- 2007 New York Pro – 3rd place
- 2006 Mr. Olympia – 16th place
- 2006 Grand Prix Spain – 3rd place
- 2006 Montreal Pro Championships – 5th place
- 2006 Europa Supershow – 7th place
Amateur Competitions
- 2005 IFBB World Championship – 1st place and overall winner
- 2005 WM-Qualifikation (IFBB) – 1st place
- 2005 46 Deutsche Meisterschaft (IFBB) – 1st place heavyweight and overall winner
- 2005 NRW-Landesmeisterschaft (IFBB)–- 1st place heavyweight and overall winner
- 2005 Int. Hessischer Heavyweight Champion-Pokal – 2nd place
- 2004 Deutsche Meisterschaft (Germering) (IFBB) – 2nd place
- 2004 NRW-Landesmeisterschaft (IFBB) – 1st place heavyweight and overall winner
- 2002 Belgium Grand Prix – 1st place
- 2002 Mr. Universum (WPF) – Vice World Champion heavyweight
- 2000 Internationale Deutsche Meisterschaft (IFBB) – 4th place heavyweight
- 2000 NRW-Landesmeisterschaft (IFBB) – 1st place heavyweight and overall winner
- 1999 NRW-Landesmeisterschaft (IFBB) – 4th place heavyweight
- 1999 Multipowerpokal (IFBB) – 4th place heavyweight
- 1999 Newcomer (IFBB) – 2nd place heavyweight
“F*ck average. Beast or bi*ch, it’s your choice.”
Biography
Humble Beginnings
Dennis Wolf was born in 1978 and grew up in Tokmog, Kyrgyzstan’s industrial area.
Living in the former Soviet Union as a child, Dennis experienced a challenging upbringing. There was hardly enough food for him to survive in the little flat he shared with his parents.
Dennis recalled his poor beginnings, saying, “My father worked hard, but he didn’t get compensated at all. Nothing was.
Although Dennis was always athletic and active as a child, his schooling and family responsibilities left him with little free time to engage in his hobbies.
Moving to Germany
Dennis and his family relocated to Germany in 1992, where he was compelled to pick up the language and adjust to his new surroundings right away.
Dennis began working as a house painter and window installer after graduating from high school. Dennis worked a physically demanding job for 12 hours each dadailyays a week.
Dennis was able to practice his kickboxing classes and enjoy sports with his pals despite having limited free time. Several months later, Dennis started his fitness journey, and these activities laid the groundwork for it.
Start of Bodybuilding
When Dennis turned 18, his journey officially began. He came across images of the renowned bodybuilding icon Arnold Schwarzenegger and was immediately mesmerized by his appearance.
Soon after, Dennis and two of his friends signed up for a nearby fitness center.
Dennis’ friends stopped going to the gym after three weeks of experimenting with weights and barbells. Dennis didn’t, though.
“I loved it, but others didn’t seem to like it as much. I grew more physically fit and stronger even in the first month. I was never going to give up, says Dennis.
Taking Up Competition
Dennis initially treated bodybuilding as a hobby, but his incredible physical development eventually persuaded him to make it his vocation.
Dennis quickly decided to hire a coach and began getting ready for his first bodybuilding contest.
His first appearance was at the NRW Newcomer Championships in 1999. Dennis performed admirably in the competition and finished second in the heavyweight division.
Dennis won his first bodybuilding trophy the following year, in 2000, by winning the heavyweight and overall titles at the NRW International Championships.
Dennis was certain at this time that he wanted to pursue a career as a professional bodybuilder and support himself through his hobby.
Getting a Pro
After 14 bodybuilding competitions and more than five years of amateur competition. At the 2005 IFBB World Championships, Dennis finally achieved his well-earned Pro Card by taking first place in both his weight class and the overall competition.
With this triumph, Dennis rose to the top echelon of bodybuilders worldwide.
Dennis’ Professional Life
Dennis competed in 29 bodybuilding competitions from 2006 to 2015. During this time, Dennis established himself in the bodybuilding profession.
Some of his most important victories during this time include the 2014 Arnold Classic Europe, the EVLS Prague Pro, and the 2007 Keystone Pro Classic (Dennis’ first pro triumph).
Dennis did well in a few Mr. Olympia contests as well. His top placings in the competition were fourth in 2008, third in 2013, and fourth in 2015.
Current Life
Dennis has cemented his reputation as one of the greatest bodybuilders of the 2000s and 2010s with a long list of achievements.
He keeps gaining popularity and notoriety while consistently striving to take home the largest bodybuilding prizes.
Training
Four Times Weekly
Dennis used to exercise four times per week and included a lot of volume in his workouts. Dennis occasionally performed up to 30 sets per training.
Dennis now favors exercising with less volume and more intensity. Here is his entire exercise program;
Day 1 – Chest and Biceps
- Incline barbell bench press – 2 warm-up sets, then 3×8-12
- Bench press – 2×8-12
- Incline flyes – 2×8-12
- Cable crossovers – 1×15
- Seated dumbbell curls – 2 warm-up sets, then 2×10
- Barbell curls – 2×10
- One-arm cable curls – 1×12 each arm
Day 2 – Legs
- Leg extensions – 1 warm-up set, then 3×15
- Leg press – 2×12
- Squats – 1×15, then 1×10
- Lying leg curls – 3×10-15
- Good mornings – 2×10
- One-legged curls – 1×10 each leg
- Standing calf raises – 3×15
- Sitting calf raises – 2×15
Day 3 – Back and Rear Delts
- Dumbbell pullovers – 1 warm-up set, then 2×10
- Close grip pull downs – 2×10
- Barbell rows – 2×10
- Seated one arm rows – 1×12 each arm
- Lying reverse flyes – 3×12
- One arm cable reverse flyes – 2×12 each arm
- Shrugs – 2×10
Day 4 – Shoulders, triceps, and abs
- Front shoulder press machine – 1 warm-up set, then 3×10-12
- Dumbbell side lateral raise – 2×10
- One arm cable lateral raise – 1×10 each arm
- Cable push downs – 1 warm-up set, then 3×10-12
- French press – 2×10
- One arm cable push downs – 1×15 each arm
- Sit-ups – 3×15-20
Top 10 Training Rules of Dennis Wolf
- Basic Base – For each body part Dennis trains, he will do at least one free weight exercise. He usually does this at the beginning of his workouts, when he has the most strength and energy.
- Quality and Quantity – While Dennis loves doing a lot of free weight exercises, he also stresses the importance of using isolation movements. Oftentimes, Dennis will combine cables and machines with free weights to target the muscle from all angles.
- Middle Ground – For the majority of exercises, Dennis will stick to the 10-12 rep range. Except for his calves and abs, where he does up to 25 reps per set.
- Adjust the Volume – Dennis always makes sure to get enough volume in; doing different types of exercises with many sets to get the most out of the workout.
- Illusion is Reality – One of the body parts Dennis is best known for is his shoulders and back. He says it’s important to do a lot of lateral raises and pull-downs to build the impressive V-taper look.
- Waist Not – Dennis advises eating clean, doing a lot of ab exercises, and possibly even vacuums to keep the waist tight and great-looking.
- Photo Reaction – Always measuring his progress by taking photos and weighing himself, Dennis advises everyone to do the same.
- Pulling Rank – The Big Bad Wolf suggests determining the weak area of the body and then working out that area three or more times per week.
- Purpose-Driven Workouts – Before he even enters the gym, Dennis knows exactly what he’ll train that day, how many reps or sets he’ll do, and what variations of exercises he’ll do.
- Keep the Change – Dennis always strives to be better in the gym and to improve his physique.
Back Exercise Before Competition
Here is an exercise that Dennis performs to tone up his back;
- Reverse-grip Lat Pulldowns 2-3 warm-ups x 12-15 reps
- 4 x 10 (two-second squeeze)
- Assisted Chin-ups 4 x 10-12
- Barbell Rows, Facedown on Incline Bench 4 x 10
- Seated Cable Rows, Close Grip 4 x 10-12
- Hammer Strength High Rows 4 x 10-12
- Lat Pulldowns, Shoulder-width Grip 4 x 10-12
- Deadlifts (using 315, from mid-shins) 4 x 10-12
Nutrition
Like every other professional bodybuilder, Dennis has a time when he eats to put on weight. And during the off-season, he restricts his calorie and carbohydrate intake to shed as much body fat as he can.
Dennis’ off-season diet seems as follows;
- 1st Meal – 100 grams of protein from powder, 1/2 cup oatmeal, 1 banana
- 2nd Meal – 40 grams of protein powder (post-workout)
- 3rd Meal – 10 oz chicken breast, 1/2 cup brown rice
- 4th Meal – 14 oz fish, 1/2 cup brown rice
- 5th Meal – 10 oz steak, 1/2 cup brown rice
- 6th Meal– 10 oz chicken breast, 10 oz potato
- 7th Meal – 80 grams of protein from powder
His pre-contest diet;
- 8:30 am – 1 cup Oatmeal cooked, 10 Egg Whites, serving of Protein Powder
- 11:00 am – 5 oz. Lean Ground Beef, 2 oz. Cashews
- 1:30 pm – 6oz. Chicken Breast (Boneless/skinless), 3 Whole Eggs
- 4:00 pm – Lean Mass Matrix
- Workout
- 7:00 pm – Post Workout
- 7:30 pm – 6oz. Flounder Broiled, 1 cup Green Beans
- 60 min on the Treadmill
- 10:00pm – 2 serv. Protein Powder (Blend preferred)
Add-ons Dennis Wolf Consumes
Amino Acids Fat Burner Before Workout (contest preparation)
Powdered protein
Influences and Idols
The Austrian Oak had a significant impact on Dennis’ early bodybuilding career.
Dennis was inspired to begin his path and become one of the bodybuilding greats by images of Arnold’s statuesque form.
What Dennis Wolf Can Teach Us?
Living in a low-income household and having to struggle as a young child in Soviet Russia, Dennis Wolf experienced a difficult upbringing.
He refused to allow the situation, however, to determine his life course. Instead, he used bodybuilding to take control of his life and sculpt a physique that is now praised by people all over the world.
If you are experiencing significant hardships or obstacles in your life that appear impossible to overcome.
Keep in mind how Dennis overcame poverty and succeeded in life despite the challenging conditions.
You can overcome anything life throws at you if you have the appropriate mindset and attitude, just like Dennis Wolf did.