After transitioning to powerlifting in 2013, she began to notice major progress in both her strength, and size – this motivated her to start competing in powerlifting shows.
Since then, Julia has gained a lot of exposure online, and has become a “rising star” in the fitness industry.
This is her story:
“Many people ask me, why I do this sport? I like the way my body is changing. I’m enjoying the process. I have more opportunities. I gained confidence in myself.”
|Full Name: Julia Vins|
|135 – 145lbs (61.2 – 65.8kg)||5’5″ (165cm)||Russian||Powerlifter, Fitness Model|
|Weight||135 – 145lbs (61.2 – 65.8kg)|
|Profession||Powerlifter, Fitness Model|
“If you ask me for the most important advice, I’ll say: Do what you love to do, and don’t care what others will think about you.”
Personal Record Lifts
- Squat 235 kg
- Bench press 140 kg
- Deadlift 190 kg
“If you don’t have haters it means you’re doing something wrong. It sounds strange and contradictory but it’s true.”
Julia’s Beginnings in Fitness
Born in 1996 in Russia, Julia Vins’ journey in fitness first began when she was 15. At the time, her only goal was to become stronger, and gain confidence. Julia says; “Initially, I set a goal to become stronger, because I have absolutely no confidence in myself. At first, I just went to the gym, and worked out without a program for a year.”
After one year of training in the gym, she was offered an opportunity to engage in powerlifting. Initially, Julia was resistant about choosing this discipline, but as she said, she had no other option.
She needed a coach to help her develop a balanced physique, but there was only a coach in powerlifting and kettlebell training in her school. Due to a lack of choice, Julia chose powerlifting.
“There was only coach in powerlifting and kettlebell lifting. I did not like kettlebell lifting, because I wanted to harmoniously developed body. And I simply had no choice.”
Julia’s transformation (15-20 years old).
Powerlifting, a Career
From that moment on, Julia grew fond of powerlifting – so much so that she began competing in various contests just several months after she first took on the discipline.
By 2016, she became a powerlifting icon, and a fitness sensation in Russia.
Julia trains in the gym five times per week; on one of those days, she incorporates a 1-2 hour cardio session. She prefers having long and high-volume workouts instead of short and intense.
As a result of this type of training, Julia is able to hit several muscle groups within one workout. For example, on Friday, Julia usually trains triceps, biceps, back, and chest – all in one workout.
Needless to say, this kind of training requires tremendous effort, and willpower to complete. Still, Julia says she enjoys spending a lot of time in the gym.
“I have two legs workout per week.”
Julia’s Training Plan
Monday – Cardio, Legs, Calves
- 1-2 hours of running on a treadmill or any other type of cardio
- Squats, 5 sets of 4-8 reps
- Les Press, 5 sets of 6-10 reps
- Leg Extensions super-setted with lying leg curls machine, 5 sets of 8 reps
- Standing Calf Raise, 3 sets of 12 reps (warm-up without weights first)
- Seated Calf Raise, 3 sets of 8 reps
Tuesday – Chest, Triceps (light)
- Bench Press, 5 sets of 5 reps
- Incline Dumbbell Press, 5 sets of 5-8 reps
- Flat Dumbbell Flyes, 3 sets of 12 reps
- Skull-Crushers, 3 sets of 8 reps
- Close-grip Bench Press, 3 sets of 5 reps
Wednesday – Shoulders, Triceps (heavy)
- Military Press/Seated Dumbbell Shoulder Press (Alternate Every Month), 3 sets of 5 reps
- Lateral Raises, 3 sets of 5-8 reps
- Front Raises, 3 sets of 5-8 reps
- Rear Delt Dumbbell Raises, 3 sets of 5-8 reps
- Triceps same as on Tuesday
Thursday – Legs, Calves
- Same as on Monday
Friday – Triceps, Back, Chest, Biceps
Triceps and Chest same as before.
- Weighed Pull-ups, 3 sets of 8 reps
- Lat Pull-downs, 3 sets of 8 reps
- T-Bar Rows, 3 sets of 5 reps
- Deadlifts, 3 sets of 5-10 reps
- Barbell Biceps curls, 3 sets of 5-10 reps
- Dumbbell Hamer curls, 3 sets of 5-10 reps
Julia’s daily calorie intake depends on if she’s preparing for a powerlifting competition, or not. Generally, she has found that 3000 kcal per day is her “sweet spot” for gaining lean muscle mass.
As for her macronutrients, Julia says she avoids fast carbohydrates; only consuming slow-releasing food sources, such as sweet potatoes, brown rice, and healthy fats.
For proteins, she eats like every other powerlifter. Such as chicken breasts, egg whites, and fish, which all represent the backbone of her diet. She consumes around 150g of protein per day.
Once a week, Julia will allow herself a cheat meal, which can be anything she wants.
These are some of the foods that can be found in Julia’s fridge:
Julia doesn’t use supplements to help her with weight loss or gaining muscle; instead, she uses them to improve her performance in powerlifting contests.
Some of the supplements she uses are BCAAs (30-60 grams each day), CLA, creatine, vitamins, fish oil, and glutamine.
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