BUILDING BACK MASS WITH VERY HEAVY

BACK IN
THE USSR
– NOT!
BUILDING BACK MASS
WITH VERY
HEAVY WEIGHTS
EVGENY MISHIN
IS A 340 LB.
MUSCULAR
CZAR!
EVGENY Mishin
with Jason Mathas
68 PLANET MUSCLE
Many of us of course (well, some of us) grew up in
the era of The Beatles White Album, highlighted by the
song, “BACK IN THE USSR.” The Union of Soviet Republics
no longer exists and heretofore, history suggests that the
biggest ‘Russian’ leader was Peter the Great (at 6’7”),
and Saint Petersburg was named after him.. But, the new
biggest Russian (and now residing in the USA in Hicksville,
New York) is Evgeny (pronounced Yev-Gen-E); Mishin is
290 lbs. in contest shape and sends the Fairbanks to a
whopping 340 lbs. in the offseason. He truly is one giant
of muscle! Befitting of democracy and capitalism, Evgeny
came to New York in 2003 for the Night of Champions and
never went back to the USSR. In his youth, Evgeny was an
Olympic style wrestler, player soccer, hockey and did MMA
fighting. At 14, he became a bodybuilder after seeing Jim
Belushi and Arnold-what’s-his-name co-star in the (less
than memorable) movie ‘Red Heat’. Evgeny, certified as a
Physical Education teacher, worked for 7 years at a special
sports school to prepare athletes for Olympic competition.
Evgeny combined powerlifting, bodybuilding and other
specialized training techniques to make the 13-17 year olds
he worked with stronger, faster and more agile.
PLANET MUSCLE 69
Present to past, Evgeny finished 3rd in the
2011 Europa Orlando Pro and 3rd in the
2010 Europa Orlando Pro show.
In the 2002 European Championships, he was FIRST.
Here’s how the big man does his training:
Day 1
Is for quads and calves.
BACK
TRAINING
Day 2
Is back and abs.
Day 3
Is delts, traps and calves.
Day 4
Is hamstrings and abs.
Day 5
Is pecs and calves.
Day 6
Is biceps, triceps and abs again.
Day 7
( As the Creator wisely suggested),
he rests and he needs it.
About training, Mr. big he says, “I work until I can’t
move on each set and there are no magic exercises. I
use extremely ‘clean form’ and I make only muscle move
the weight. In short, no momentum is how I grow. I do
3 exercises per part and generally, 4 sets per exercise of
failure in the 6-15 rep range.
BarBell Bent-over rows
with MeDIUM grip
(for his entire back).
Set 1 is 135 for 15 reps as a warm-up to loosen his lower back and
prepare for the work sets. Then, sets 2 and 3 with 225 lbs for 10-12 reps
and sets 3 and 4 with 315 lbs. for 10 to 12 reps. Evgeny notes that he’s
after quality and while he uses up to 4 plates on each side, it’s not about
weight, only the ‘feeling/pump’ in his back. Even with only 2 plates, he
operates slow and very clean to feel the muscles work.
70 PLANET MUSCLE
PLANET MUSCLE 71
THE PERFECT
DumBBell
rows
COUPLE
(for his middle back).
Set 1 120 for 12 reps.
sets 2 aND 3 150 for 10 reps.
set 4 160 for 10 reps.
set 5 180 for 8-10 reps.
set 6 160 lbs. for a set of 10 reps.
On occasion, he moves to 200 lbs. for 6-8 reps.
but he says, “Only if I feel the love!”
C
M
Y
CM
MY
CY
CMY
K
L
UA IT
Y
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continued on page 74
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T-Bar
Rows
(long lats and ties-ins).
Set
set
set
set
1
2
3
4
3 plates x 12 reps.
4 plates x 10 reps.
5 plates x 8 reps.
6 plates x 6 reps.
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74 PLANET MUSCLE
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continued on page 76
PullDowns
(with a wide or reverse grip)
5 sets with 200 lbs. for 10 reps.
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Evgeny adds, "Man, pulldowns are the hardest as I’m dead from all
the rows. Plus, I hit the gym at rush hour so with so many guys in
the way, I must focus and focus and move quickly.” He adds, “I also
do something quite odd, I finish my back with one chest exercise.
Later in my schedule, when I hit chest, I finish with one back set
and it really finishes my pump."
I
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continued on page 78
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crossovers
Set 1 (15 reps).
set 2 (12 reps).
sets 3-4, (both for 10 reps).
BIG STRENGTH
Evgeny’s bests in the full squat is 585 lbs. for 12 reps. In the incline
bench, 495 lbs. for 10 reps. In the deadlift, 700 lbs. for a single (at 19)
and 585 lbs. for 10-12 reps. Even during contest prep for the Orlando
Pro, he squatted 8 sets with 405, 15 times! Evgeny trains at Bev Francis
Powerhouse Gym where it’s ‘normal’ to use stupendous weights.
What about cardio? The mighty ‘Mish’ replies, “In the off season,
I do cardio 3 times a week for 30 minutes on the bike or stepper. But,
before for the 2011 Orlando Pro, I did 3 hours per day.” Evgeny biked
an hour on an empty stomach upon rising, an hour in the afternoon and
another hour in the evening. He also trains super fast. Evgeny points out,
“Closer to a contest, I shorten it all (the time), but I actually do more
exercises, sets and reps. I have almost no rest between sets.”
In squatting, Mishin adds, “I’ve lost my chow many times. I train so
hard, I get nauseous. I train alone because I can keep the focus on my
work.” (Jeff notes: Well, that’s good as generally training partners do not
like to be thrown up on.) Russia’s biggest says, “I like to train around
10 pm, or later, when there’s only 4-5 people in the gym and most are
doing cardio. I’m practically by myself because only crazy people like
me like to workout before bed. Off season, he goes 40-60 minutes and
pre-contest, 60-90 minutes and does not hit the sack until after midnight
and up to as late as 3 a.m!
78 PLANET MUSCLE
PLANET MUSCLE 79
ENOUGH FOOD
TO FEED
MOTHER RUSSIA
Meal #1
1:30 pm - 12 eggs (6 whole, 6 whites),
150 g. white rice (sushi rice).
Meal #2
3 pm - Protein shake (75 g. of protein),
150 g. white rice (sushi rice).
Meal #3
4:30 pm - 14 oz salmon, 150 g. white rice
(sushi rice).
Meal #4
6 pm -16 oz chicken or 16 oz steak (or 12
eggs/6 whole, 6 whites), 150 g. white rice
(sushi rice) & salad.
Meal #5
7:30 pm - Protein shake (75 g. protein)
and 150 g. white rice (sushi rice).
Meal #6
9:00 pm -16 oz. chicken or 16 oz. salmon,
150 g. white rice (sushi rice).
TRAINING
Meal #7
12 am - Protein shake (75 g. protein) and
150 g. white rice (sushi rice).
Meal #8
1:30 am - 12 eggs (6 whole, 6 whites) or 16
oz. salmon and 150 g. white rice (sushi rice).
80 PLANET MUSCLE
PLANET MUSCLE 81
NOTES OF
A BIG MAN
+ He drowns in a downright Niagara Falls of 3 gallons
of water per day!
+Evgeny never dabbles with junk food and stays
pretty strict year-round as he feels that junk food
cause digestive problems where intestinal flora
get spent and immunity is less.
+ He finalizes for PLANET MUSCLE, “I
like the sheer intensity of Jay Cutler
because he placed 15th in his first
Olympia and steadily moved up,
now winning 4 titles. My goals are
to win the Arnold and place in the
top 5 in the Olympia. I want to be
the biggest and hardest guy, win
or lose.” WELL, WE SAY HE IS!
+Contact: - www.EvgenyMishin.com
-Evgeny Mishin on Facebook.
PM END
Jason Mathas has been a
photographer, writer and editor in
the bodybuilding/fitness industry for
more than 20 years, consistently
demonstrating his talent and
versatility. Jason Mathas uses
Photoflex lighting equipment
exclusively. Find Jason Mathas
and Photoflex on Facebook.
82 PLANET MUSCLE