Dennis James – IFBB Professional Bodybuilder
Dennis “The Menace” James is an IFBB professional bodybuilder from Heidelberg, Germany. Known for his massive physique and charismatic personality, Dennis has been a dominant figure in bodybuilding since earning his Pro Card in 1999.
Early Life and Background
Dennis grew up extremely sporty and maintained excellent fitness from an early age. He participated in junior bodybuilding competitions and quickly made a name for himself in the sport.
Training Philosophy
Dennis follows a heavy but simple training approach. He often trains alongside Mamdouh ‘Big Ramy’ Elssbiay at the Oxygen Gym in Kuwait, focusing on workouts that can be completed alone without a spotter.
Menace Time Under Tension (MTUT)
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Lift the weight using full range of motion for 10–20 seconds
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Lower normally, avoiding negatives to prevent injury
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Ensures safe, effective stimulation
Chest Workout
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Hammer Strength Incline Press: 2 warm-up sets x 20 reps, 3 sets x 8–12 reps
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Dumbbell Flye: 4 sets x 10 reps (standard technique, no MTUT)
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Machine Chest Press: 1 warm-up set x 20 reps, 3 sets x 8–12 reps
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Cable Crossover: 4 sets x 10 reps, focusing on proper crossover and chest engagement
Weekly Training Routine
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Monday: Chest & Biceps
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Tuesday: Quads, Hamstrings & Calves
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Wednesday: Back
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Thursday: Delts & Triceps
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Friday: Chest & Biceps
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Saturday: Rest
Nutrition
Dennis follows a high-calorie, protein-focused diet, adjusting carbs based on offseason or competition prep.
Competition Meal Plan
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Meal 1: 100g oats + 90g whey isolate
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Meal 2: 12oz chicken + 300g potatoes
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Meal 3: 14oz chicken + 60g oats
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Meal 4: 12oz chicken + 230g rice
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Meal 5: 12oz steak + 250g sweet potato + broccoli
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Meal 6: 90g whey isolate
Idols and Influences
Dennis draws inspiration from bodybuilding videos and his training partner Steve, valuing motivation, technique, and consistent effort.
Lessons from Dennis James
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Simplicity works: Both in training and nutrition
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Consistency is key: Hard work over time builds elite physiques
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Focus on fundamentals: Basic exercises executed correctly yield results
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Nutrition matters: Simple, healthy, protein-rich meals are essential
