Dexter Jackson

dexter jackson

Anthropometric Data

  • Height: 168 cm
  • Competition Weight: 102 kg
  • Off-Season Weight: 108 kg
  • Bicep Circumference: 55 cm
  • Chest Circumference: Not specified
  • Waist Size: 70 cm


dexter jackson biography

This athlete was born on November 25, 1969, in Jacksonville, Florida. From an early age, the future famous athlete developed an interest in various sports. As a high school student, Dexter favored track and field and took up running because he had the potential to achieve good results. Jackson could run 40 meters in just 4.2 seconds! This impressive result promised a lot. If he had chosen running, he had a great potential to become a well-known athlete, but for some reason, Dexter chose bodybuilding instead.

He had the opportunity and desire to attend a higher education institution, but it wasn’t meant to be, as he had to deal with personal issues. It happened that he and his girlfriend ended up on the streets with their young child. His girlfriend’s parents were against their relationship. This period in Dexter’s life was marked by hardship, although the situation stabilized somewhat when the young family found an apartment, and the young father got a job at a local restaurant as a cook.

The tough family circumstances didn’t make the athlete give up, and he continued bodybuilding, never stopping his workouts. During this difficult time, he lacked money for food, let alone special dietary supplements, which are crucial for muscle growth. Despite this, the athlete continued to gain weight, showing better and better results each time. He had long dreamed of showcasing himself at a tournament, and on his friends’ advice, he seized the opportunity. In just three weeks, he prepared for a competition and won, showing decent results, though the victory didn’t come easily. He was fortunate with genetics and ideal body proportions. This factor would prove decisive in determining his future.

The bodybuilder continued participating in various tournaments, and in 1994 he took first place in the Southern States Championship, representing the middleweight category. Just a year later, he took first place again, this time in the heavyweight category at the USA Championship. His victory at the 1998 North American Championship filled the athlete with great hope, and he thought about competing with professionals. He decided to make himself known so he could compete on equal terms with many famous bodybuilders. Strangely enough, he knew how to achieve this.

The athlete also understood that popularity could be achieved through media exposure, so he started making numerous videos titled “Battle for the Olympia.” After that, he released his DVD called “Titans,” focusing on his workouts, regimen, and life.

Despite this, many competitors did not take the athlete’s ambitions seriously, believing he would not achieve much more in bodybuilding. This likely stemmed from the fact that Dexter Jackson was not very tall. However, the athlete’s determination proved these words wrong. Thanks to his aesthetics, overall characteristics, and correct body proportions, he easily defeated many bodybuilders who were much larger. To provide just one example – his victory at the prestigious “Mr. Olympia 2008” tournament. And that’s not the entire list of his victories.

Best Achievements

dexter jackson best achievements

Dexter Jackson is one of the most outstanding bodybuilders in the world. Dexter has never placed lower than 9th in tournaments and has consistently ranked in the top 5 in most competitions. At the age of 45, he secured 5th place in his last tournament in 2014. This demonstrates that he has left a significant mark on the sport and is not ready to give up easily. In 1995, he won the USA Championship, and in 1996, he placed sixth at the Nationals. From that period, he began competing on the professional stage in PRO tournaments. From 1999 to 2002, he did not take first place but consistently remained in the top 5. His first victory came in 2002 when he secured 1st place at the Grand Prix England, leaving behind well-known bodybuilders such as Chris Cormier, Dennis James, and others.

The period from 2003 to 2008 is considered the most successful for Dexter. He participated in 18 tournaments and won 12 of them. The 2008 victory at the Mr. Olympia competition was particularly significant. He defeated world-class athletes such as Jay Cutler, Phil Heath, Dennis Wolf, Tony Freeman, and others. He also won the Arnold Classic multiple times—in 2005, 2006, 2008, and 2013.

Dexter Jackson’s Training Split with Bicep Workouts

dexter jackson's training split with bicep workouts

Dexter’s training process has certain features that have helped him achieve high results. For example:

Day 1: Quadriceps

  • Focus on exercises targeting the quadriceps muscles.

Day 2: Chest and Calves

  • Work on chest muscles.
  • Calf exercises.

Day 3: Back

  • Exercises for the back muscles.

Day 4: Deltoids and Hamstrings

  • Focus on deltoid muscles.
  • Exercises for hamstrings.

Day 5: Arms (Biceps, Triceps) and Calves

  • Biceps and triceps workouts.
  • Additional calf exercises.

Day 6: Rest

  • Rest and recovery day.

Key Points:

  • Each strength training session ends with cardio. Dexter typically spends 30-35 minutes on either a stationary bike or treadmill.
  • Cardio workouts are often done twice a day.
  • Once a week, he trains all muscle groups, except for the calves, which are trained twice a week due to their quicker recovery rate.

Bicep Workouts

dexter jackson bicep workouts

  1. Barbell Curl on Scott Bench: 4 sets of 10-12 reps
    • Notes: Use a weight that prevents cheating and allows for maximum concentration. Avoid using excessive weight that causes a “jerk” from the bottom, which can lead to bicep tendon strain and significant pain.
  2. Hammer Curl: 4 sets of 10-12 reps
    • Notes: You can use heavier dumbbells for this exercise, but do not neglect proper technique.
  3. Seated Dumbbell Curl: 4 sets of 10-12 reps
    • Notes: Focus on technique over weight. Ensure you feel the working muscle and supinate the wrist (turn it outward) for peak contraction.
  4. Concentration Dumbbell Curl: 4 sets of 10-12 reps
    • Notes: Adjust your torso angle to maximize bicep load without leaning too far forward. This exercise can be performed standing with a lean or seated with a lean. It can also be done on a cable machine.

Dexter Jackson’s Arm Workouts

The training stages are as follows:

  1. Machine Arm Curls: 4 sets of 10-12 reps
  2. Barbell Curls on an Incline Bench (chest supported): 4 sets of 10-12 reps
  3. Tricep Pushdowns (with upper pulley): 4 sets of 10-12 reps
  4. Lying French Press (Skull Crushers): 4 sets of 10-12 reps
    • Note: Immediately after reaching failure, Dexter performs close-grip presses to further work the triceps.
  5. Tricep Rope Pushdowns: 4 sets of 10-12 reps
  6. Dips (or on a dip machine): 4 sets of 10-12 reps
  7. Standing Barbell Curls: 4 sets of 10-12 reps
    • Note: Jackson performs these curls slightly differently, with the barbell moving straight up and down along the body, rather than in an arc.