WIDE LIKE WOLF - cloud.edcoan.ir

JOE WEIDER’S

BR

IT

IS

H E

DIT

IO

N

4 WEEkS tO UNREAL mASS!

WIDELIKEWOLFHOW TO SPLIT YOUR SHIRT IN 6 STEPS

MUSCLE-BUILDINGRECIPES9

GET BIG! LEaRN THE SECRETS TO SIZE & STRENGTH FROMDORIaN YaTES

WORLD’SSTRONGESTBODYBUILDER

SHOCKING SHOULDER WORKOUT

PHILHEaTH’S

9 770955 121136

0 6

june 2015 £4.20

www.fexonline.co.uk

H.I.T

. TH

E G

YM

WIT

H D

OR

IAN

YA

TE

SF

LE

X J

UN

E 2

01

5

FLEX UK NEWSSTAND

Trim Size 196.85 mm x 266.7 mm

Spin

e S

ize 5

mm

FLEX UK MAGAZINE

C M y K

Pantone 485 C

FLUK0615_COVER.indd 1 4/24/15 1:37 PM

www.DEDICATEDNUTRITION.com

Join our ranks! | www.facebook.com/dedicatednutrition

“If you want to grow more you have to eat more.”

It’s a mantra that’s as old as the barbell, but still holds true to this day.

Yet this does not mean eat whatever food you can put your hands on. If

you eat like sh#t, you will look like sh#t! Dedicated #Gainz has no cheap

unhealthy sugar based formula, but was designed around the thought of

simply eating more high quality food combined with cutting edge 21st

century food technology. 2015… it’s time to grow! Get some.. #GAINZ

UK official suppliers:

G5601K02894_Gold Standard Family Range Muscle + Fitness Magazine June_394mm w x 267mm .indd 2-3

GOLD STANDARD

PERFORMANCEUPGRADE YOUR

WITH THE GOLD STANDARD OF SPORTS NUTRITION

PRE & POST-WORKOUT

17/04/2015 09:25

cover photo by CHRIS LUND

THE YATES WAYThe HIT

philosophy of six-time

Mr. Olympia Dorian Yates.

PAGE 38

56 �SAndow-SizE dEltSMr.�Olympia�Phil�Heath�shows�you�how�to�build�a�badass�set�of�shoulders.�

70 �widE woRld oF wolF2014�Arnold�Classic�champ�Dennis�Wolf�offers�six�surefire�tips�for�getting�ultrawide.

80 GoldEn RUlES FoR GAinSBritish�contest�prep�expert�Mark�Coles�gives�six�tips.�

92 �REAl (PowER) FoodTry�these�protein-packed�recipes�courtesy�of�celebrity�chef�Robert�Irvine.�

102 �Rock hARd ScUlPtUREOlympia�212�Showdown�winner�Flex�Lewis�like�you’ve�never�seen�him�before.�

108 �oPPoSitES AttRActBurn�fat�while�building�muscle�with�this�gruelling�four-week�superset�programme.�

116 �thE biG RockFrance’s�Morgan�Aste�is�set�to�invade�the�American�bodybuilding�scene.��

122 �thE GREAtESt loSERSThese�15�bodybuilders�never�got�the�props�they�deserved.�

130 clASSic MUSclENew�UK�fitness�model�contests;�IFBB�men’s�physique�pro�Ryan�Terry�gives��a�delt-widening�routine;�bikini�queen��Nina�Ross�on�the�importance�of�flexibility,00..0�and�Tom�Mcdonough�and�Emma�Howie�talk�training.

JUNE 2015

INSIDE THIS MONTH

FEATURES

CH

RIS

LU

ND

FLUK0615_FOTOC.indd 6 4/29/15 11:02 AM

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Product to be used with a strict diet and training programme.

@Cellucor.com/Cellucor .com/Cellucor

C 4 P R E - W O R K O U T

NOW FEATURING THE LATEST

INNOVATION OF ENERGY: TEACOR™

ENERGYEXPLOSIVE

*EXCLUSIVELY DISTRIBUTED BY

12 ARnold’S PAGE14 EditoR’S lEttER16 it’S onlY

MY oPinion20 1St SEt38 liFt48 Food & SUPPS140 lookinG bAck148 lASt SEt158 bodYbUildER

oF thE Month 160 thE Shot

GROWTH SPURTBodybuilder and physique coach Mark Coles’ tips

for greater gains.

PAGE 80

dEpARTmEnTS

JUNE 2015 fLexoNLINe.Co.Uk

CH

RIS

TO

PH

ER

BA

ILE

Y

FLUK0615_FOTOC.indd 8 4/29/15 11:02 AM

Editorial articles relating to food supplementation and sports nutrition reproduced in this issue of FLEX are for information purposes only and are not intended to solicit or otherwise promote any commercialised product containing the mentioned supplements. FLEX is distributed on an international basis. To the extent permitted by law, Weider Publications LLC and its

afliates: Weider Publishing Ltd, Weider Publishing Italia Srl and Mediaft SARL, do not accept liability for the efects of reported supplements or products, legal or illegal or any loss, injury or damage caused by their use. It is the responsibility of the individual to abide by the laws and dosage allowances specifc to their country of residence.

Always consult a doctor before commencing supplementation or changing dosages. Some supplements may not work efectively outside specifc dosage ranges and may potentially cause harm if taken in excess. Not all supplements, combinations of supplements, or dose ranges of supplements may be suitable, safe or efective for everybody.

We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts and letters.

Every care is taken to assure the accuracy of the information in FLEX, but no responsibility can be accepted for the consequences of actions based on the advice contained herein. Weider Publishing Ltd makes every effort to ensure that the advertising contained in FLEX is derived from respectable sources. It does not, however, assume responsibility

for the advertisements, nor any claims and representations made therein, nor the quality or delivery of the products/services themselves.

The information in FLEX is intended to educate. Do not substitute it for the advice of a qualifed health care practitioner.

Chairman and Chief Executive Oficer DaviD PeckerFounder and Chairman Emeritus Joe WeiDer (1920–2013)

EditorinChief Shawn PerineManagingEditor Lisa Loverro

DeputyEditor Zack ZeiglerCreativeTeam Matt Dolingo, Sylvana MenesesUKConsultant John Plummer

EVP/GroupPublishingDirector Chris ScardinoInt’lAdvertisingSalesDirector Samantha Lund

MarketingDirector James CressMarketingManager Samantha Ditata

ProductionManager Tisha Paul AdvertisingCoordinator Irene Coles

ToAdvertise Tel: +44 (0) 1423 550 848, e-mail: [email protected]

EVP/GroupPublishingDirector Chris ScardinoEditorinChief Shawn Perine

ExecutiveEditor Arnold Schwarzenegger ManagingEditor,EnthusiastGroup/Books Brian Good

ArtDirector Sean Otto SeniorEditor Zack Zeigler

WestCoastEditor Dave Ian Lee

PrInTEDInPolAnDBy Quad/Graphics Tel: 0048 22 33 67 093

DISTrIBUTEDBy CoMAG Tel: 01895 433600

DIGITAlSUBSCrIPTIonSoneyear (12 issues) £34.99 Download the app at www.muscle-ftness.co.uk/digital

PrInTSUBSCrIPTIonSDovetailemail Muscle&[email protected] Year (12 issues) £34.99. Europe £49. Rest of the World £69. To subscribe go to weider.subscribeonline.co.uk or call 01795 592801

EDITorIAl

ADVErTISInG

USEDITIon

Chairman,President&ChiefExecutiveoficerDavid PeckerFounder&ChairmanEmeritus Joe Weider (1920-2013)

ExecutiveVicePresident,ChiefMarketingofcerKevin HysonExecutiveVicePresident,ConsumerMarketingDavid W. Leckey

ExecutiveVicePresident,ChiefFinancialofcer,Treasurer Chris PolimeniExecutiveVicePresident,ChiefDigitalofcerBrian Kroski

ExecutiveVicePresident,DigitalMediaoperations/ChiefInformationofcer David ThompsonSeniorVicePresident,operations Rob M. O’Neill

4 New York Plaza, 4th Floor, New York, NY 10004 USA. Tel: 001 212 339 1900

WEIDErPUBlICATIonS,llC,ASUBSIDIAryoFAMErICAnMEDIA,InC.

Copyright © (2015) Weider Publications, LLC. Published under license from Weider Publications, LLC. All rights reserved. Reprinted with permission. ‘FLEX’ is a trademark of Weider Publications, LLC. and may not be used or reproduced without the permission of Weider Publications, LLC.

FLUK0615_MASTH.indd 10 4/27/15 5:01 PM

NEW SUPEREXTREMEFORMULA

NEW

SUPER-E

XTREM

E

FORM

ULA

• Nutmeg seed extract (Myristica fragrans): A rare seed that contains a powerful premium compound called myristicin, which works synergistically with Salvia for a one-of-a-kind experience.

• Sage leaf extract (Salvia offi cinalis): A premium compound that has been studied for years for its unique properties.

• Caffeine: Scientifi cally researched ingredient shown to increase alertness and attention, and enhance focus.

• Green coffee: Contains 200mg of green coffee, standardised to 45% chlorogenic acids.

• Green tea: Green tea is a good source of polyphenols, such as EGCG, and antioxidants.

• Theobroma cacao: A cocoa seed extract that works with caffeine and other ingredients in SX-7™ for a truly unique experience.

• ALA (alpha lipoic acid): Found in vegetables, alpha lipoic acid is a popular nutrient that has been used in fi tness supplements for years.

Key ingredient tested in TWO scientific trials!

TRY NEW HYDROXYCUT® SX-7™

FOR AN ADVANCED CLEAN

SENSORY EXPERIENCE

Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015

BECOME A MUSCLETECH V.I.P AT

MUSCLETECH.UK.COM

MUSCLETECH¨

12 FLEX

| JUNE ’15

RU

SS

WA

RN

ER

CO

UR

TE

SY

OF W

EID

ER

HE

ALTH

AN

D F

ITN

ES

S

DISAPPEARING ACT Build your chest so it’s always visiBle

I’ve known many bodybuilders with

outstanding physiques whose careers were held back because of lacklustre pec development. They looked barrel-chested when they performed most muscular poses, but when they raised their arms for a front double biceps or ab pose, their pecs did a disappearing act. I felt like telling them they should have entered a magic show

“My chest fattens out completely whenI raise my arms

overhead. Is there any way to fx it?” -henry a., via facebook

Try this: Do three sets of presses on a 15-degree incline. Then three sets at 30 degrees. Continue at 45 degrees and then 60 degrees. This approach hits every possible pec fibre for complete development. Stick with this and people won’t believe their eyes when they see your chest—not because it suddenly disappeared, but because they can’t miss it.

instead—it was a real “now you see it, now you don’t” effect.

Of course your pecs are going to elongate when you raise your arms, but truly dense, powerful pectoral muscles don’t vanish outright. They should still be thick under the clavicle by the shoulder and slope downward to the solar plexus. Look at Steve Reeves’ chest, or Reg Park’s, or mine—our pecs still looked well developed even when we hit poses that weren’t intended to feature them.

The solution to the problem is simply being more thorough with your chest training. You have to work the pecs at a variety of angles.

Yours In Iron,

Arnold schwArzenegger

ARNOLD’S PAGE

Have a question for Arnold? Ask it on the FLEX Facebook page for a chance to see it here.

ASK ARNOLD

FLUK0615_ARLET.indd 12 4/23/15 4:11 PM

I want more convenience

#iwantmoreTry Scitec Nutrition’s New on-the-go, convenient Protein Smoothies! Scitec Nutrition has combined it’s well-known expertise in amazing taste creation, highest quality ingredients and its dedication to innovation resulting in a drink that is not only delicious, low in fat and has zero added carbohydrates, but supplies your body with 26 g of high-quality whey protein – a complete biological value protein – to support your muscles after sports activities, or just to give you a great-tasting option to start your day with. This protein can contribute to the maintenance or growth of muscles and also to the maintenance of normal bones!

Available in Raspberry & blueberry favour, Pineapple & coconut favour, Mango & passion fruit favour

James ellis • Fitness Cover Model

• WBFF World ChaMpion

• teaM sCiteC usa

For retail enquiries please contact us on: 0127 987 4631

CH

RIS

LU

ND

14 FLEX

| june ’15

FROM THE EDITOR

Ah, summertime. The commute to and from the gym is far more pleasant now that a spare

bottle of anti-freeze isn’t necessary! Of course, we know that being a FLEX reader means you’ve unquestionably stayed committed to your training goals despite winter’s fercest attempts to thwart your determination through a mixture of snow, wind, and sleet. And now that warm weather is upon us it’s the perfect season to put your hard work on display. It’s also a good time to reenergise and create new goals for next season.

At FLEX we’re also reenergised and want to continue to fuel your motivation with a wealth of information and inspiration that will help to further fre up your training. We’ve packed this issue full of muscle-building recipes and healthy nutritional advice, as well as training methods and tips that will continue to build the muscles that are no doubt already turning heads on the beach and in parks.

The high intensity training philosophy of our cover star, legendary six-time Mr. Olympia Dorian Yates (page 38), and a delts routine from reigning Mr. O Phil Heath (page 56) should provide you with plenty of incentive to achieve impressive results.

Also, don’t forget to check us out online at FLEXonline.com. With a recent redesign that’s optimised both for desktop and mobile devices you can carry the best that FLEX has to ofer right in your pocket.

Stay hungry DON’T ALLOW YOUR MOTIVATION TO gO ON hOLIDAY ThIs sUMMeR

ShAwn Perine Editor in Chief

More Power To You,

FLUK0615_EDLET.indd 14 4/28/15 6:13 PM

FLEX COMMENT IT’S ONLY MY OPINION

WHAT HAPPENED TO SHAPE & SYMMETRY?

Once upon a time most bodybuilders were about the

same size in terms of muscle mass, and whichever competitor possesed the best shape and symmetry won the contest. That hasn’t been the case for a while.

Sure, there’s the transition from symmetrical physiques like 1950 NABBA Mr Universe Steve Reeves to bodybuilders with more muscle mass like Mr. U winners Reg Park (1951, 1958, 1965) and Bill Pearl (1953, 1956, (tall class) 1961, 1967 and 1971). But an even more drastic change away from aesthetics was pending.

In 1965, Joe Weider introduced the IFBB Mr. Olympia competition to a world of muscle-hungry muscleheads. The winner of the first two shows, Larry Scott, could hardly be described as having incredible shape and symmetry. In fact, Scott was probably the first real “freaky” bodybuilder because his biceps and deltoids looked cartoonish. The next decade was dominated by two of the greatest bodybuilders of all time—Sergio Oliva and Arnold Schwarzenegger. Then in 1977 bodybuilding made a U-turn. With Schwarzenegger and Oliva out of the Mr. O, Robbie Robinson was the favourite to take the top prize. That is, until Frank Zane took the stage with a spectacular display of symmetry and definition. Zane won the Olympia that year, and claimed the title again in 1978 and 1979 (besting front runner Mike Mentzer).

Now, it’s only my opinion, but I believe that bodybuilders should

strive to emulate Zane’s physique. I doubt that I’m alone in that line of thinking, as many bodybuilding experts and fans continue to laud the body that Zane sculpted. But the truth is, since the early 1990s the only person who might have been on par with Zane in terms of symmetry was Flex Wheeler, who was Mr. Olympia runner-up three times—to six-time Mr. O Dorian Yates in 1993, and eight-time O winner Ronnie Coleman in 1998 and 1999. Other than that, competitive bodybuilding has been all about piling on huge amounts of muscle. Coleman got so big he nearly outgrew himself. And every other bodybuilding champion has followed Coleman’s lead, especially Jay Cutler, who put on massive size to finally beat Coleman at the 2006 Mr. Olympia contest.

Aside from current Mr. O Phil Heath, I don’t really see any shape or symmetry in championship bodybuilding today. It’s about being bigger and bigger at all costs. I know you can’t turn back the hands of time, but I have to ask: Is it really necessary to continue down this path despite the obvious health consequences involved?

I can’t speak for you, but I would have killed to look like Reeves or Zane. However, maybe Arthur Jones, the genius inventor of Nautilus, was right when he told me: “People are fascinated by ‘freaks,’ and they always will be—whether it’s man or beast!”

Keep training.Chris Lund

Bodybuilders should strive to emulate Zane’s physique!

text and photo by CHRIS LUNDUK EDITOR SINCE 1985

16 FLEX

| JUNE ’15

FLUK0615_OPINION.indd 16 4/28/15 4:11 PM

FLUK0615_OPINION.indd 17 4/28/15 4:11 PM

+44 (0) 1782 281 222

www.gasparinutrition.co.uk

For all UK Trade Enquiries contact:

Body Temple on 01782 281 222.

Visit www.gasparinutrition.co.uk

Gaspari Nutrition UK

@GaspariUK

gaspari_nutrition_uk

20 FLEX

| june ’15

isa

ac

hin

ds

1st

SETEXpErT Training advicE & EXcLuSivE aThLETE proFiLES

Life’s A beAchNoy AlexANder

sizzles oN the sANd.

PAGE 28

Mr. O Phil Heath reveals how many reps to

do per set. (Hint: a lot.)

PAGE 22

Frequent- flier Flex Lewis

ofers tips for avoiding jet lag while travelling.

PAGE 24

Who was the more dominant

Ms. Olympia winner:

Iris Kyle or Lenda Murray?

PAGE 30

Jay Cutler

explains why you should

build stronger forearms.

PAGE 34

How Markus

Rühl got so freakishly

huge. PAGE 36

FLUK0615_FIRST.indd 20 4/23/15 4:19 PM

S U P E R H D

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Product to be used with a strict diet and training programme.


A HIGH-DEF FAT TARGETING & SCULPTING

AGENT.* NOW WITH SILMPRO TECHNOLOGY

EXCLUSIVELY DISTRIBUTED BY

YOURSELFIN HD

SEE

*

22 FLEX

| june ’15

CH

AR

LE

S L

OW

TH

IAN

I prefer to do straight sets in the 10- to 12-rep range. For a pyramid set, you start using a lighter weight and executing many reps. After that set is complete, you move onto the next set, where you use a heavier weight and perform fewer reps. It’s a good way to warm up, especially on your first exercise for a body part.

With warmups and techniques like pre-exhaust, I can go into my heaviest set right away. If the weight is too light—and if I can get more than 12 reps, it is— I increase the weight for the subsequent sets. I’m always aiming for at least 10 reps. So I’m not going heavier and doing fewer reps set after set. I’d rather spend energy on my actual work sets.

Got a question? Go to FLEXonline.com/askexperts.

ASK PHIL

1ST SET ASK THE CHAMP by Phil hEaTh, four-TimE rEigning mr. olymPia

I’ve read that pyramiding my sets is the way to

go. But I’ve also noticed that some guys stick with the same weight for all their sets. Which is more efective?

DAMN STRAIGHT

Why I prefer stIckIng to straIght sets

FLUK0615_ASKPH.indd 22 4/23/15 4:26 PM

TRAVEL PLAN

COMBAT jeT lAg AT The gyM

PE

R B

ER

NA

L

1ST SET ASK THE CHAMP by FlEx lEwiS, ThrEE-TimE Olympia 212 ShOwdOwn winnEr

24 FLEX

| JUNE ’15

It’s all about planning ahead! I usually board a plane with two meals. (One is a backup in case we’re delayed in the air.) After the plane lands I’ll look to put another meal in me before getting to a gym as soon as possible. Training helps me shake off the jet lag.

However, in a lot of countries, even though BSN supps are not an issue, some foods won’t make it past airport screeners because of various regulations.

There was a time when I relied on the best intentions of others to make sure I had a meal waiting for me when I landed. But that was a hit-or-miss proposition, and one that often, even with their best intentions, ended up crashing and burning because the people who prepared the meals weren’t aware of my dietary needs. Now I’m fortunate enough to work with sponsors who ensure that I have precisely what I need waiting for me when the plane touches ground.

Returning on June 19–20 to Murfreesboro, Tennessee, for its ffth rendition is the BSN Flex Lewis Classic NPC Bodybuilding Championships. Presented by Flex Lewis and Olympus Athletic Club owner and contest promoter Sean Barber, this national qualifer contest will include bodybuilding, fgure, bikini, and men’s and women’s physique for competitors in open, novice, masters, and teen classes. For contest information, entry forms, show and ticket information, and more, visit fexlewisclassic.com.

JUNE CLASSICAmAteur Athletes flex their muscles

How do you lessen the impact air travel has on

your body following a long fight?

Got a question? Go to FLEXonline.com/askexperts.

ASK FLEX

FLUK0615_ASKFL.indd 24 4/23/15 4:28 PM

I can’t seem to get that drop/hang look on my hamstrings. They

look okay from the back but in the side poses they lack depth. Any tips?

Without seeing pictures of your current development that’s a tough question to answer. Still, the bottom line is the bigger your hamstrings the more “drop” you’ll get.

Sometimes a lack of hamstring depth from the side comes down to poor posing technique. You should be tensing your glutes rather than the hamstring. You don’t want to contract the hamstring in side shots or it won’t hang.

You should also try jamming the leg you’re displaying into your other leg to help create the illusion of even more size.

But if we assume you’re posing correctly, what you really need is more hamstring size and development. Check out my current hamstring workout for a few ideas.

You might also like to try adding deadlifts to your back routine, if you’re not doing them already. They’re a great way to indirectly give your hamstrings a hammering.

THE FREAK

“Legs tonight!!! Will be torching

them with some high

reps!!! #pain”

“Ain’t nobody gonnA give it to you!

if you sAy you cAn’t...you won’t! if you sAy

you cAn...you Will!…”

freAk tweets

KE

VIN

HO

RTO

N

1st set ASK THE CHAMP by Anth bAiLes, ifbb pro And 2012 british chAmpion

EXERCISE SETS REPS

Machine Standing Leg Curl

3 warm-up sets1 working set

8-108-10

Stif-legged Deadlift

2 warm-up sets1 working set

8-108-10

Seated Leg Curl 3 light sets 20

Anth bAiLes’ hAmstring routine

FLUK0615_ASKBAILES.indd 25 4/27/15 4:45 PM

1ST SET HARDBODY CONFIDENTIAL

AlexAnder the greAt

1 There’s no way around doing cardio when you’re a competitor.

And I loathe cardio.

2 If you’re thinking of competing in the NPC, do your homework.

You‘ll be investing a big portion of your life in that goal, so it pays to learn about the sport to gain an edge.

3 I started weight training at 16 years old because I wasn’t good

at sports. Weightlifting allowed me to pursue my athletic side.

4 A common misconception people outside the ftness

industry have about bikini competitors is that we all stay lean by eating a lettuce-only diet.

5 I’m inspired to achieve success because nothing in my life has

ever been handed to me.

6 The squat and deadlift are still my fundamental compounds

for hypertrophy. But these days, I incorporate more specifc isolation movements as well.

Here are 11 tHings you migHt not know about

iFbb bikini pro noy alexander

7 The mental aspect of competing is the main component often

overlooked by newcomers.

8 My go-to cheat meal is a six-ounce Angus burger with

cheddar cheese, mayo, ketchup, onion, tomato, lettuce, and sweet potato fries. Oh, and two cream doughnuts. That’s all.

9 I nearly gave up competing after the 2014 Bikini Olympia. My

mind changed when I looked at my pictures. Afterward, I was hungry to make improvements for 2015.

10 Three common questions newbies ask me: 1) When will

I see results? 2) What do I eat? 3) Will I get too muscular?

“When it’s time to transition to competition mode I fIre myself up by looking at

previous competition pictures and noting the areas

that need improvement.”

28 FLEX

| June ’15

FLUK0615_HARDB.indd 28 4/23/15 4:33 PM

photography by ISAAC HINDS

FLUK0615_HARDB.indd 29 4/23/15 4:33 PM

30 FLEX

| JUNE ’15

by GREG MERRITT1ST SET POSEDOWN

KYLE BREAKDOWN

Strengths Calves, back muscularity, biceps

Weaknesses Abs

Best pose Rear double biceps

Worst pose Abs and thigh

KYLE vs. MURRAYShE woN two

morE mS.

olympia

titlES, bUt

did iriS KylE

trUly SUrpaSS

lENda mUrray?

Kill your idols, as the punk rockers say. Lenda

Murray was Iris Kyle’s idol. When Murray retired after the 1997 Ms. Olympia with a record-tying six Ms. O titles, Kyle was still in the NPC. It seemed the amateur’s dream of posing with the legend

BIL

L C

OM

STO

CK

KYLE

16Years as Pro

30 Pro

Contests

160Weight

5'7"Height

17 Pro Wins

40Age

(continued p32)

FLUK0615_POSED.indd 30 4/24/15 4:54 PM

32 FLEX

| JUNE ’15

MURRAY BREAKDOWN

Strengths Thigh separation, back width, delts

Weaknesses Calves

Best pose Front lat spread

Worst pose Side triceps

would remain just that. But be careful what you wish for. In 2002, when Kyle was the favourite to take the top Ms. Olympia prize (she had won the heavyweight class the year prior), Murray, at 40, returned to relegate Kyle to second. When those places repeated the following year, Murray pushed her Ms. O title record to eight. Finally, in 2004, Kyle beat her idol. Murray then re-retired.

In 2006, Kyle began her title run, winning nine O’s in a row and topping Murray’s record with 10 Ms. Olympia victories before announcing her retirement last September. In the fnal tally, Kyle has two more Ms. Olympia wins, but Murray has a better win percentage and head-to-head score. Kyle’s calves were far superior, but Murray maintained a greater V-taper. Kyle achieved freakier conditioning, but Murray sported more pleasing aesthetics. Four years ago, the eight-timer claimed that the now-10-timer had “sacrifced her look as a woman,” fuelling a debate that continues to burn. Lenda Murray is no longer Iris Kyle’s idol, so in that respect Kyle “killed” her. But did she truly surpass her?

HEAD-TO- HEAD

RECORD

MURRAY

2KYLE

1

MURRAY

11Years as Pro

11 Pro Contests

150Weight

5'5"Height

8 Pro Wins

53Age

1ST SET POSEDOWN

KE

VIN

HO

RTO

N

FLUK0615_POSED.indd 32 4/24/15 4:54 PM

I want more pancakes

#iwantmore… and you can with the delicious brand new high protein Scitec Pancakes, available in mouth watering coconut white chocolate favour.

These pancakes contain 30% quality protein from multiple popular sources! Scitec have used top quality ingredients that can easily support your muscles with faster and slower absorbing proteins (Whey, Egg, Casein).

It’s time to start thinking of pancakes as part of your fitness diet!

fouad abiad

• IFBB Pro

• 2014 Dallas Pro 2nD

• 2013 ToronTo Pro 2nD

• Team scITec canaDa


34 FLEX

| JUNE Õ15

CH

RIS

LU

ND

by Jay Cutler, four-time mr. olympia

1St Set ASK THE CHAMP

Someone told me that weak forearms can be a liability in developing other muscles. Is that

true? Also, any tips for building forearms would be great.

FOREARMED AND DANGEROUS

The forearms are utilised in many exercises, including the bench press, deadlift, and barbell row. Strong forearms translate to stronger grip strength. This can allow you to squeeze harder, engage more muscles, and generate more force during your workouts. The flip side is that when forearms or wrists are underdeveloped or weak, it can limit how hard you’re able to train other body parts.

Why PoPeye-size forearms are a benefit in the gymFor example, if you’re unsteady at the bench press or deadlift, extra forearm and biceps work can be the prescription that provides increased stability. That said, growing your forearms can be challenging. Lucky for you, there are a handful of exercises to assist your forearm

development. These movements are typically reserved for my biceps training days and are performed after the biceps routine has been completed.

ASK JAYGot a question? Go to

FLEXonline.com/askexperts.

EXERCISE SETS REPS

Behind-the-back Barbell Wrist Curl 3 12

Standing Reverse-grip Wrist Curl 3 12

Reverse Cambered-bar Curl or Hammer Dumbbell Curl

3 12

Cutler’S forearm routiNe

FLUK0615_ASKJC.indd 34 4/23/15 4:48 PM

1ST SET by GREG MERRITTRETRO ATHLETE

CH

RIS

LU

ND

“I like being a freak. It’s a compliment when people go

‘ooh’ and ‘aah’ seeing my size.” So said Markus Rühl a few months before he fnished ffth in the 2004 Mr. Olympia. Usually, those people weren’t saying, “Ooh.” They were saying, “Rüüühl!” The German Rühl was immensely popular with fans, if not judges, for his unabashed quest to cram as much mass as possible onto his wide, 5'10" frame. A late starter but fast riser, he didn’t begin serious workouts until he was a skinny 20-year-old, but fve years later he fexed in his frst pro contest.

Rühl won only two shows in his 14-year (1997–2010), 32-contest IFBB Pro League career, and that aforementioned ffth was his sole Olympia top-six fnish in nine attempts. Still, for several years, he rivaled Ronnie Coleman and Jay Cutler for loudest crowd reaction whenever he crunched out his frighteningly colossal most muscular. In his fnal contests, Rühl was hampered by torn parts. But at his 280-pound peak, he was the dictionary defnition of a mass monster. His physique wasn’t pretty, but for sheer, scary size, Rühl ranks as one of the best—and most popular—bodybuilders of all time.

“With barbell shrugs, you pull your shoulders up but also slightly back. I prefer machine shrugs [with two

parallel handles] and dumbbell shrugs because

you pull your shoulders only straight up. You don’t waste

any motion.”

“My traps also get hit with such exercises as upright rows, deadlifts, shoulder

presses, and even squats.”

“Some people work traps with back, but I prefer to hit

mine after delts.”

FLEX FACT

ApprecIAtIve, elongated howls of “Rüüühl!”

InItIAted At the 1999

nIght Of chAmpIOns.

the recIpIent OrIgInAlly

thOught the crOwd wAs bOOIng hIm.

MARKUS RÜHL The German mass monsTer who became

a fan-favouriTe sensaTion

RÜHL ON TRAPS TRAINING

RÜHL’S TRAPS ROUTINE

eXercIse sets reps

Dumbbell Shrug 3 10–12

Machine Shrug 3 10–12

36 fleX

| JUNE ’15

FLUK0615_RETRO.indd 36 4/23/15 5:02 PM

38 FLEX

| june ’15

CH

RIS

LU

ND

TRAINING TIPS TO POWER UP YOUR WORKOUTS

Why isolation

movements aren’t as

benefcial for newbies

who seek serious muscle gains. PAGE 44

Should you do cardio

before or after

hitting the weights?

The answer might

surprise you.

PAGE 45

How a wide

grip on lat pulldowns and rows translates to a wider

back. PAGE 46

hit it hard cRANK UP

YOUR TRAINING

INTENSITY.

PAGE 40

FLUK0615_LIFTO.indd 38 4/23/15 5:01 PM

by GREG MERRITTLIFT TRAINING STYLES

Without Dorian Yates,

high-intensity training (HIT) may have ended up as just another dusty relic of the ’70s like mood rings or beanbags. Lee Labrada did a modified version of HIT in the ’80s, but he was celebrated for his aesthetics, not his warlike workouts. It took a one-man “British Invasion” to once again make HIT relevant. During Yates’ six-year Mr. Olympia run (1992–97), high intensity reached a new-level of acclaim and influence. In the final chapter of our three-part HIT series, we examine Yates’ version of HIT and see how it continues to shape bodybuilding workouts today.

THE HIT MAN

Before 21-year-old Dorian Yates picked up weights in 1983, he picked up books, reading all he could about training science. It was Mike Mentzer’s Heavy Duty that won over the Englishman.

THE YATES WAYTHE HIT pHILOsOpHY Of sIx-TIME Mr. OLYMpIa DOrIan YaTEs

ch

ris

lu

nd

ch

ris

lu

nd

(2)

40 FLEX

| JUNE ’15

FLUK0615_TRNST.indd 40 4/27/15 1:49 PM

ch

ris

lu

nd

Then when he toiled in the dungeon-like Temple Gym, Yates modified Heavy Duty via experimentation. He did four to eight working sets per body part. He also put a Mentzer-like emphasis on low reps, doing six to eight for most body parts (more for legs and abs). As he advanced, he pushed these sets beyond failure, usually with two to three forced reps, but he incorporated dropsets, rest-pause, and partials on occasion. In 1988, Yates won the British Championships weighing 226 pounds—46 pounds heavier than he was five years before. And he was about to launch the most consistently superb pro career of all time: 15 wins, two losses (both seconds).

By the time Yates hoisted his first of six consecutive Sandows, he had settled on a training style of typically just one all-out working set per exercise. However, before this apex set, he pyramided warmup sets. And he sometimes did as many as three such warmups, going increasingly heavier. This led to a common misconception about his workouts. Some people observed him battling weights in person or on video and declared—aha!—he actually does a normal quantity of volume. Pfft. In fact, the confusion merely highlighted the difference between his working sets and those of most bodybuilders. Pyramided sets at moderate intensity were his

“If YOu fEEL YOu can

aTTEMpT a sEcOnD sET,

THEn you

couLdN’T

HAvE bEEN

puLLIng OuT aLL

THE sTOps DurIng THE fIrsT sET.” —dorian yates

YATES’ HIT BASICSWork each body part once every seven days.

Do one all-out, beyond-failure set per exercise. This is the working set.

Do four working sets for smaller

body parts, like biceps, and six to eight working sets for larger body parts, like back.

Do two to three progressive, moderate-intensity warmups, pyramiding up to the working set. c

hr

is l

un

d(2

)

ONE AND DONE


42 FLEX

| JUNE ’15

warmups—mere preparation for the final (beyond failure) set of an exercise. To him, that was the only set that truly mattered.

HIT paY DIrT As with Arthur Jones and his protégé Casey Viator in 1971–73 and Mike Mentzer in 1979–80, Yates inspired a new generation of bodybuilders in the ’90s to give HIT a chance. Once again, few

LIFT TRAINING STYLES

ExErcIsE WarMups sETs rEps

Smith Machine Incline Press 2-3 1 8-10

Hammer Strength Seated Flat Press 1–2 1 8-10

Incline Dumbbell Flye 1 1 8-10

Cable Crossover 0 1 10-12

YATES’ CHEST WORKOUT

parts once every seven days was nearly unheard of. Today, it’s the most popular split among advanced bodybuilders. HIT was never the revolution its greatest proponents declared it would be. Nevertheless, the insurgent philosophy developed by an eccentric equipment-maker over four decades ago continues to influence how bodybuilders train and recuperate today.

YATES’ HIT TIP SHEETYates trained four days per week and rested the other three. If you choose, you can train fve or six days per week by dividing your workouts accordingly.

Your fnal moderate-inten-sity warmup set should also be pushed to near failure but with a lighter weight and higher reps (12–15) than your working set.

When doing working sets, aim for complete failure at six to eight reps and extend beyond failure with two to three forced reps, rest-pause reps, or dropset reps.

If you don’t have a partner, utilise more machines and cables. These will allow you to safely reach failure and then, with a quick reduc-tion in weight, continue beyond full-rep failure. c

hr

is l

un

d

stayed with the strict, low-volume dogma for long. But this time HIT had lasting effects. Post-Yates, most bodybuilders put more emphasis on pushing some sets to failure and beyond. Several neo-HIT philosophies developed, including Doggcrapp, Beyond Failure, and Max-OT. (We’ll explore those in future Training Styles.) And a lower training frequency became the norm. Pre-Yates, hitting body


www.USPlabsDirect.com

44 FLEX

| JUNE ’15

PE

R B

ER

NA

L

by Bryan Haycock, M.Sc.

FINDINGSThere were no diferences in gains between the two groups. Although the C+I group trained biceps and triceps in addition to the compound exercise, arm size and strength changed an equal amount for both groups.

CONCLUSIONThe addition of isolation exercises will not signif-cantly increase your gains.

The foundation of your training should be based on compound exercises such as the squat or leg press, chest presses at multiple angles, and pulls and rows. Now, it should be noted that the subjects in this study were untrained, meaning that they are going to be much more responsive to training than a seasoned lifter. For more advanced lifters, the addition of isolation exercises is appropriate not because the underlying principle is diferent for experienced lifters, but because experienced lifters require more volume to get the same response.

HYPOTHESIS

Research has shown that compound movements (i.e., exercises involving more than one joint) activate muscles in a diferent manner compared with isolation exercises. Thus, to adequately train a muscle you should add isolation exercises.

RESEARCHUntrained subjects were divided into two groups: one performing compound exercises only (C), and the other performing compound exercises plus isolation exercises (C+I). The compound-exercise group performed only the bench press and lat pulldown. The C+I group performed the bench press, lat pulldown, triceps extension, and curl.

LIFT FROM LAB TO GYM

COMPOUND ITKeep it basic for max muscle and strength gains

APPLICATION

FLUK0615_L2GYM.indd 44 4/23/15 4:56 PM

PA

VE

L Y

TH

JA

LL

LIFT ON TRIAL by Bryan Haycock, M.Sc.

When combining cardio and weights in the same session, do cardio frst, keep the time at or less than 30 minutes, and include intervals. Post-workout, consume at least 20 grams of high-quality whey protein and as many carbs as your diet will allow.

SENTENCING

DEFENCE Weights should be first because you’re fresh and can put in the most effort. Plus, you don’t really have to push yourself too hard when doing cardio.

PROSECUTION Do cardio first to optimise anabolic hormones while burning just as many fat calories.

EVIDENCE

OPENINGARGUMENTS

Research has shown that people tend to put in more efort on

exercises done frst in a workout.

According to research, when “trained subjects” do cardio

and weight training in the same workout, testosterone and IGFBP-3 (this makes IGF-1 more available to muscles) are elevated when cardio is done before weight training.

If cardio is done frst, protein timing can be optimised

immediately after weight training, thus taking advantage of the known anabolic window created by weight training.

Tiring yourself out with cardio before you train with weights

doesn’t make sense if your goal is to build muscle.

Doing cardio first elevates testosterone and IGFBP-3, which leads to an anabolic state immediately after training. This anabolic state can be further taken advantage of by taking in protein immediately after weight training.

1

2

3

4

VERDICT: CARDIO FIRST

WEIGHTS OR CARDIO?Which should you do first?

FLUK0615_TRIAL.indd 45 4/23/15 4:55 PM

JA

SO

N B

RE

EZ

E

by Bryan Haycock, M.Sc.LIFT IN THE CROSSHAIRS

The lats are what give the back width. During a front double biceps pose, the lats outline the torso. From behind, they can make or break

a top-place finisher before the first pose is struck. To fully engage the lats, research has confirmed that it’s tough to beat wide-grip pulldowns. A lat’s function is arm adduction, either from above (for example, lat pulldowns) or in front (rows). Though wide-grip pulldowns are superior, some weightlifters avoid this movement because they’re able to move more weight with a close grip. This isn’t because the lats are working harder; in fact, it’s because the lats are sharing more of the load with other muscles, such as the biceps. In short, if they aren’t already, wide-grip pulldowns should be the foundation of your lat routine.

Wide Grip, Wide Lats

Add significAnt size

to your bAck With

Wide-grip pulldoWns

EXERCISE SETS REPS

Wide-grip Pulldown 4 8–12

Wide-grip Seated Row 3-4 8–12

Close-grip Pullup (palms facing each other)

3 8-12

THE WInGSPan WorkoUT

46 FLEX

| JUNE ’15

FLUK0615_CROSS.indd 46 4/23/15 4:53 PM

AVAIL

ABLE

IN T

HE U

.K.

NOW

THE

CHOICEHAS NEVER BEEN SO

CLEAR!Powered by BetaTOR™, a free acid derivative of leucine and HMB, CLEAR MUSCLE™ works on multiple pathways to help promote muscle growth and aid recovery.

RECOVERY

STRENGTH

GROWTH

Proper nutrition and regular training are essential to achieving your fi tness and bodybuilding goals. Facebook logo is owned by Facebook Inc. All trademarks are owned by

their respective trademark owners. Carefully read the entire label before use and follow directions. © 2015

DOWNLOAD THE FREE CLEAR MUSCLE™ 12-week training program: muscletech.com/trainhard

BECOME A MUSCLETECH V.I.P. AT

MUSCLETECH.UK.COM

MUSCLETECH®

NUTRITION TIPS TO FUEL TRAINING AND GROWTH

&

PAGE 92

Gourmet Power Food9 mUScLE-bUILDING REcIPES

FROm cELEb cHEF RObERT IRvINE.

Science explains why you should stop hating

egg yolks.PAGE 50

Feast on prunes to add more fbre and protein to your diet.

PAGE 51

Salad might be better served as

dessert. Seriously. PAGE 52

What’s in your protein powder? It might not be protein.

PAGE 54 NIC

K F

ER

RA

RI; F

OO

D S

TY

LIN

G B

Y E

D G

AB

RIE

LS

FLUK0615_FOODO.indd 48 4/27/15 2:14 PM

FEATURED PRODUCT

aVI-PRO 94 (94% Protein*)Highest purity European sourced whey

isolate. Very low lactose and very low fat.

Easy mix - clean unfavoured taste or a

choice of delicious natural favours.

A premium lean protein, ideal for

post-workout or as part of your dietary

requirements, offered at the most

competitive prices available.

*Dry Basis - Unfavoured. Choice of favoured or unfavoured.

Below is a small selection of our products availaBle. for the complete range, please visit our weBsite or call

Looking for the ultimate gains from your supplements?

We guarantee to provide the fnest natural products,

formulated without compromise, available at unbeatable

prices, all backed by over 30 years nutritional expertise.

FREE* UK (Mainland) delivery is available on orders over

£49.

And we offer a 100% satisfaction guarantee, plus a price

promise. It’s easy to see why over 99% of our customers

re-order!

Still not convinced...Simon Cohen, IFBB Pro, EFBB

British Champion, twice Mr Britain, twice Mr Universe,

uses and recommends MUSCLEFORM products. To

order or for details of the complete product range, please

visit our website or call the number below.

MAXIMUM

PERFORMANCE

UNBEATABLE PRICES

aVI-PRO XV™ (83% Protein*) pure wheY

concentrate . Premium quality, easy mix and a

clean taste. The ideal post-workout protein.

VI-PRO 88™ (88% Protein*) time release

protein. Easy mix and a smooth taste.

UBER OaTS™ fine oat powder Great

Source of low GI complex carbohydrates. The

ideal breakfast replacement.

UBER-PUMP™ pre-worKout synergy of

ingredients. The ultimate pre-workout product.

L-GLUTaMInE™ ultrapure best prices

CREaPURE®

Creatine Monohydrate - fnest

German material from the world’s leading provider

of creat ne products.

PRO-ISOBOLIC™ (93% Protein*)Engineered

blendoffast,mediumandslowreleaseproteinisolates.

verY low lactose and low fat. The ultimate

post workout protein for muscle mass.

V-MaSS XTREME™ all-in-one power

packed synergy of PROTEIN Isolate, carbs, creatine,

ALA, Glutamine, HMB, Taurine, D-Ribose plus more

explosive results.

BCaas Purest branch chain aminos at the

optimum ratio. Powder or tablets.FREE DELIVERY STanDaRD UK MaInLanD OnLY

for orders over £49. Under £49 is only £2.95.

Express Delivery is £4.95. Standard UK Delivery

time is 3-4 working days. Express Delivery 1-2

working days.

Featured product results may vary as used in

conjunction with diet and training regime. Prices

subject to change without notifcation.

13v1 E&OE.

CALL US NOW: 01508 530813 www.muscleform.co.ukmuscleform - aviform ltd, long stratton, norwich , nr15 2pd

we WON’T Be Beaten on price...please see our website for price match details.

CO

RB

IS IM

AG

ES

FOOD & SUPPS FOOD FIGHT by Steven StieFel

Consuming green tea may have a signifcant impact on diastolic blood pressure. That’s the lower number on your blood pressure reading, and it’s the amount of pressure on your blood vessels when your heart is at rest, between beats (the larger number is called “systolic”).

It’s important to maintain low blood pressure, both systolic and diastolic, to ensure longevity.

Green tea contains many healthful phytochemicals. Among these, EGCG is a biologically active compound that helps regulate metabolism and control appetite. Theanine is an amino acid that helps modulate serotonin and dopamine (brain chemicals) that promote deeper sleep and increase the release of growth hormone.

Take green tea extract as a stand-alone, or use a fat burner or other multiple-ingredient supp that contains green tea extract. While green tea is also available in decafeinated versions, many do not experience trouble sleeping when they consume the cafeinated form of green tea late at night.

GO GREENUse green tea as your chill pill

After chicken breasts and protein shakes, few protein options are more prevalent in a bodybuilding diet than egg

whites. That’s because egg whites are a nearly pure source of protein, containing almost 100% of their calories from this macro with virtually no fats or carbs. So, when you’re looking to con-sume a whole-food source of protein with few calories, it’s hard to beat egg whites.

Whole eggs, on the other hand, contain considerable calories and micronutrients that come with the egg yolks. All of the fat-soluble vitamins (A, D, E, K) in eggs are found in the yolk. In addi-tion, the yolks contain the healthy fats and cholesterol necessary for the production of hormones such as testosterone. Egg yolks also contain about as much protein as the whites, per egg. Here’s a comparison of what each contains in terms of macronutrients.

When you’re seeking protein and nutrients on a low-carb diet, choose whole eggs over egg whites. Whole eggs are still a very low-calorie food, despite the fact that they contain more calories from fat than they do from protein. Keep in mind that dietary fats slow protein absorption, allowing it to stay with you for longer. Whole eggs also have a better amino acid profile to help support bodybuilding results. When your goal is to get in protein quickly, choose egg whites, but at all other times of day go with whole eggs, or mix whole eggs with egg whites to provide a broader range of nutrients.

GO WITH Whole eggs over egg Whites

protein

28Gcarbs

2Gfats

0Gcalories

137

EGG WHITES (8 EGG WHITES)

protein

28Gcarbs

2Gfats

21Gcalories

312

WHolE EGGS (4 WHolE EGGS)

WHolE EGGS vs. EGG WHITES

50 FLEX

| JUNE ’15

FLUK0615_FOODF.indd 50 4/23/15 5:45 PM

by steven stiefel

fOOD & sUPPs FOOD OF THE MONTH

Granny may have some diet suggestions that can help you with your bodybuilding

program. One is to bump your consumption of prunes to assist you in processing a high-protein diet by increasing fibre consumption, ultimately supporting your ability to add muscle mass. Consume just a few prunes during or after meals to help with this, or you can puree dried prunes (as opposed to those in liquid) and use them as a jam spread. When you consume the dry prunes that don’t contain additional sugars, you’ll get about 4 grams of fibre for every 130 calories—a high amount of fibre from fruit. To get this fibre dose, take in about 30-60 ml of pureed prunes. You can add them to whole-grain pancakes or bread to serve as a high-fibre sweetener that’s on your diet. And Granny’s. C

OR

BIS

IM

AG

ES

CALL or CLICK to subscribe

Call: 01795 414792 QUOTE CODE F02

Open weekdays 8am-9.30pm,

Saturday 8am-4pm

Click:

www.weider.subscribeonline.co.uk/flex/F02

*This is a direct debit ofer open to UK residents only. This ofer is

not available to Digital Edition subscribers. Payments will increase to

£16.99 every 6 issues unless advised to stop

protein

1.2gcarbs

36g

NUTRITIONAL VALUE (PER 2 Oz SERVING)

fat

0gcalories

134fiber

4g

DRIED PLUMSprocess extra protein with

this friendly fibre

FLUK0615_FOODM.indd 51 4/28/15 3:41 PM

CO

RB

IS IM

AG

ES

52 FLEX

| JUNE ’15

Americans tend to eat their salads before their dinner and

an English family might have salad as the main meal. But the French often toss down some roughage at the conclusion of a meal. Turns out, there may be some benefits for bodybuilders in following this rearranged meal. You see, most vegetables are high in insoluble fibre. This type of fibre speeds digestion, and that’s not necessar-ily an effect you want when you’re about to consume a large piece of meat that takes a while to digest. Taking in increased insoluble fibre before your whole-food protein may encourage more of the protein to pass through your system unabsorbed.

On the other hand, taking in a decent whack of soluble fibre before a protein meal will help cleanse your system, helping improve absorption over the long haul and slowing down digestion. To make the most of your fibre and protein, take a soluble-fibre supplement about 30 minutes before meals, then eat your protein, and follow this up with a salad for dessert.

THE NEW DESSERT?

Why eating salad after

your meal is a good idea

A prE-mEAl sAlAd cAN

potentially hinder protEiN

AbsorptioN.

FLEX FACT

FOOD & SUPPS TRY THIS by Steven StieFel

DIET SOSWhen I don’t have a big meal, I run out of energy before I fnish my

workouts. But if I eat a big meal beforehand, I feel bloated when I train. What should I do?

1Eat a small whole-food meal an

hour to an hour and a half before you train.Consume about half as much as you do at typical large meals. Good choices for protein include chicken breast, lean beef, cottage cheese, or eggs. Your carb source can be whole-grain bread, brown or white rice, or yams or baked potatoes.

2Consume one small protein

shake about 20 to 30 minutes prior to training. Rather than 50 grams of protein and fast-digesting carbs, go with a smaller amount. Add your pre-workout supps (beta-alanine, creatine, citrulline, arginine) to this shake so they’ll be in your system when you start to train.

3Drink a second protein

shake during your workout.Research shows that consuming an intra-workout shake supports greater muscle growth. You can use much more water than you normally do so that you’re also taking in more fluid as you provide your body with a continual flow of nutrients.

4Continue drinking your

intra-workout shake after you fnish training.Essentially, what this does is enable you to get a jump start on consuming your post-workout protein shake. Depending on your nutritional needs and training goals, you can add additional protein or carbs to this mix.

Those who can’t process a large whole-food meal shortly before training still need to get in plenty of calories to experience maximum growth. Here are some suggestions you can try to prevent sabotaging your workouts at the front or back end.

FLUK0615_FSCIE.indd 52 4/28/15 10:29 AM

ISTOCKPHOTO.COM

The GreaT ProTein hoaxSome Supp companieS are

manipulating their formulaS

to fool teStS, give you leSS

protein, and make a cheap buck.

do you really know what’S in

your protein powder?

What’s in your tub of protein

powder? There’s a good chance you

don’t really know, as a number of

companies are topping off their

products with low-grade ingredients

masquerading as complete proteins—

an unscrupulous practice known as

“protein spiking.” The label on your

bottle might say “24 grams of protein,”

when in fact the true content is closer

to 15 or 10 or maybe even zero.

As the price of whey protein has

shot up in recent years, so too have

immoral practices by shady supple-

ment companies looking to increase

profit margins at the expense of the

consumer. With protein spiking,

instead of putting the full amount of

protein in the product that’s stated on

the label, a company will purposely

come up short and fill the rest of its

formula with cheap amino acids and

other non-protein ingredients that can

fool the testing process.

The loophole that allows this to

happen is the fact that protein content

in such products is indirectly mea-

sured by nitrogen content. And any

number of things that aren’t actually

protein—free-form amino acids,

creatine, and arginine, to name a

few—can raise a powder’s nitrogen

levels at a fraction of the cost of

whey, thus making the product appear

to contain more protein than it actually

does. Of course, proteins are made up

of individual amino acids, but throwing

a bunch of random, cheap aminos into

a container doesn’t replicate the

various muscle-building, health, and

performance-enhancing benefits of

the complete proteins that should be

in the supplement. Not even close.

One company, however, knows

exactly what’s in your protein powder:

ChromaDex, an independent third-party

testing laboratory with the tools to

separate the quality products from the

imposters. Their new seal program aims

to eliminate any doubt whatsoever.

When you see the “ChromaDex Quality

Verified” seal on your tub of protein,

you’ll know you can trust the label.

You can expect to find this seal on

all BPI Sports protein products in the

near future. BPI Sports has built

consumer trust since its founding in

2009; now, that trust will be further

reinforced with an unbiased third-

party verification.

In addition to sniffing out protein

spiking, ChromaDex’s stringent testing

procedures will ensure that products

meet full specification for ingredient

identity, contaminants, heavy metals,

and microbials.

“This will be a total game changer,”

says BPI Sports co-founder and VP

James Grage. “You as a consumer will

no longer have to guess whether

you’re getting a quality protein product

or one that’s been spiked with subpar

ingredients. BPI Sports getting the

ChromaDex seal will force other

companies to do the same.”

For years, shameless companies

looking to save a buck could be as

aggressive as a pro athlete looking to

cheat a drug test, according to

ChromaDex co-founder and CEO

Frank Jaksch, Jr.

“If somebody is smart enough, they

can find ways to fool it,” Jaksch says,

FOOD & SUPPS SPOTLIGHT by DANIEL BROWN

54 FLEX

| june ’15

FLUK0615_CROMADEX.indd 54 4/23/15 5:51 PM

ISTOCKPHOTO.COM

referring to the melamine poisonings

of 2007 and 2008. In those instances,

companies added melamine—an

industrial whitener for products like

white boards and dinner plates—to pet

food, milk, and baby formula. In both

instances, melamine was used to fool

the industry-standard nitrogen test.

“Flash-forward to today and it’s like

everybody has exercised selective

forgetfulness,” Jaksch says. “[Protein

spiking] is no different from melamine;

it’s obviously a lot less harmful, but

they’re just moving the bar. Whatever

the cheap amino acid du jour is that

happens to be nitrogen-containing will

be what people grab onto.”

In addition to using nitrogen testing

to determine total protein, ChromaDex

runs an amino acid profile to test for

free-form and bound aminos. By

definition, protein should contain very

few free amino acids. So, for example,

even if a nitrogen test confirms 20

grams of protein per serving, a high

test for free amino acids would flag

the sample, making the nitrogen

data suspect.

“In a case like that, we would fail the

sample,” Jaksch says. “If someone

sent us a protein sample and it was all

free amino acids, it’s a dead giveaway

that the stuff has been spiked. It’s

really that ratio between the free and

the bound amino acids that tells you if

your protein is up to snuff.”

While ChromaDex has done busi-

ness in more than 40 countries and

supplied testing to just about every

player in the supplement industry,

Jaksch admits that some companies

that most supplement companies

don’t own their manufacturing plants;

they formulate the products, then use

an outside vendor to mass-produce

the product.

“In my opinion, you actually learn

more from the audit and inspection

process than you will from the

testing,” Jaksch says.

Inspecting the vendors—from the

manufacturing facility all the way

back to the raw materials—is time

consuming and expensive, a practice

that, for years, scared off most

supplement companies.

“We created the concept of this seal

programme more than 10 years ago,”

Jaksch says. “BPI was one of the first to

understand this and say, ‘We can’t

compromise, and we’re prepared to

spend the money necessary to do this.’ ”

Grage sees it as a boon to the

industry as a whole. “If they want to

say that their product is just as good

as ours, they’ll have to put their money

where their mouth is and get it

tested,” Grage says. “In the end, this is

great for everyone. It means that all

the big companies are going to put out

better products.”

THE CHROMADEX SEAL: The golden label on BPI protein powders means

the ingredients have been verifed with

third-party testing.

“A lot of proteins Aren’t even proteins,” jAksch sAys. “they’re just cheap cocktails of amino acids.”

want more rigorous testing than

others. BPI Sports, meanwhile, took

testing a step further.

“The programme we have with BPI

is more advanced than what we’ve

done for anybody else,” Jaksch says.

Part of the seal programme includes

a thorough audit and inspection of the

manufacturer’s facility. Jaksch explains

IdentIty If the bottle says whey protein, can the con-

sumer really trust that it’s whey and not derived from another source?

“You can’t use just one test to determine the potency of protein,” Jaksch says. Tests that look at the nitrogen content of powder are unreliable. Below, he points out three things ChromaDex looks for in testing:

QuantItatIon An unscru-pulous company might provide

only 10 grams of protein per serving, with nitrogen-containing aminos accounting for the rest.

ContaMInantS Subpar processing can lead to metals

and microbiological contamination making their way into the product.

WhAT ThEY’rE

LOOkIng fOR

FLUK0615_CROMADEX.indd 55 4/23/15 5:51 PM

56 FLEX

| JUNE ’15

A cursory flip through this story will likely lead to a few double takes. Because this is supposed to be about shoulder training, you probably expected to

see shot after gritty shot of heavy, overhead barbell presses as well as the expected lineup of gargantuan dumbbell raises. After all, this is about Mr. Olympia’s delt training, right?

Yet, save for a few sets of dumbbell lateral raises, you won’t see four-time Sandow winner (2011–2014) Phil Heath busying himself with long-held traditions of tendon-straining free-weight work or lifting at his redline to satisfy his fans or our lenses. Most of his routine over the past several years consists mainly of machine work, all within proven, muscle-building rep ranges. And all it has done is sharpen an already champion physique.

SANDOW-SIZE

DELTSReigning MR. O, PHil HeAtH, SiMPlY will nOt Be cOnceRning HiMSelf witH tHe lOng-Held APPROAcHeS tO SHOuldeR tRAining. And neitHeR SHOuld YOu.

by Eric VElazquEz, c.S.c.S. photographs by JaSON BrEEzE

FLUK0615_FEPHI.indd 56 4/27/15 2:22 PM

58 FLEX

| JUNE ’15

“Do you need a fundamental basis of dumbbells and barbells? Absolutely,” he says. “I used to press crazy weight, but it really hurt, and it shouldn’t hurt all the time. Everybody wants to say, ‘This is better than this.’ They may point to research, and what they’re saying might be true—but what if I’m not comfortable doing that? If I’m growing, then that’s all that matters to me.”

Still, he says, naysayers will persist—and practically insist—that he needs to go back to the ham-and-egg approach of pressing to the death.

“They tell me, ‘But if you did free weights you’d grow even more!’ Well, I’m still growing. If I don’t like it and I’m still growing, then I might not want to change that. Every once in a while I’ll do barbell press-es, and I hate ’em. And the minute I start hurting, I stop. It reminds me that I’m not doing them for a reason. I have to be smart. I take detours from the norm here and there, and I think I’ve been successful doing it. I’ve built one of the best backs in bodybuilding without doing deadlifts.”

Heath contends that he does do presses but that the tracked range of motion on the Smith and certain Hammer Strength machines allows him to do so more safely. The bottom line?

“I came into bodybuilding with two bad shoulders from basketball,” he says. “I know what works for me and what allows me to train with less pain.”

But—as evidenced by Heath’s trophy case—pressing like Atlas isn’t the only ticket to a wide, bulbous set of delts. Here, Heath lays bare the no-frills tactics that have helped him to four Sandows and set him on a promising course for a fifth in 2015.

“EvEry oncE in a whilE i’ll do barbEll prEssEs, and i hatE ’Em.

and the minute i start hurting, i stop. it reminds me that i’m not

doing them for a reason. i havE to bE smart. i takE dEtours from thE norm.”


SEATED MACHINE

OVERHEAD PRESS

“Think about your hand placement. It’s not always good to grab the innermost part of the handles,

which can over-stretch your shoul-der at the bottom.

For this reason, using a medium

grip is highly ben-eficial. Also make

sure you’re getting a full range of mo-tion. When guys go

heavy they start shortening the

range of motion; they’re just cheating

themselves.”

Most guys tackle four, maybe fve exercises on shoul-der day. Heath opts for six (or more). In order for that to make sense, he keeps the total volume within reason on each exercise, opting for three total sets in traditional hypertrophy rep ranges (eight to 12). But he does make an exception for his lateral head, which he punishes with three reverse dropsets. “I start with a weight I can handle for 20 reps, then I immediately move up to heavier dumbbells for 15 reps, then 12, then 10,” he explains. “I rest two minutes, then I do it again.”

THE WORKOUT EXERCISE SETS REPS

Seated Machine Overhead Press 3 8–10

Smith Machine Military Press 3 8–10

Dumbbell Lateral Raise* 3 20, 15, 12, 10

Machine Lying Rear-Delt Raise* 3 12–15

Face-Pull 3 12–15

Front Raise* 3 10–12

*Heath alternates these exercises with machine lateral raises, reverse pec decks, or one-arm machine front raises.


TRAINING SPLITNot surprisingly, Heath opts to train his delts in a solo session midweek rather than tacking them on to another body part, such as chest or back. This also allows him to add more volume into a single session, a tactic he says is crucial for up-grading any body part.

DAY BODY PART1 Legs

2 Chest

3 Back

4 Shoulders

5 Arms

6 Rest

7 Cycle repeats

Heath trains abs twice per week but increases that to every other day leading up to a show. During his fnal prep, he trains abs daily. He trains calves three times per week and does 30 minutes of cardio three times per week, usually on the exercise bike.

SMITH MACHINE MILITARY PRESS“If you’ve never done these, you need to go

lighter, because you have to get the mechanics right. If you have to do seven or eight sets to get it

right, then that’s what it takes. You can still go fairly heavy, but remember it’s not a push press—

you have to control the weight.”

USE VARIETY BUT

GAUGE RESULTS

Six exercises is on the top end of what most people do on shoulder day. Variety, Heath says, is a good thing. But he doesn’t just haphazardly change exercises from workout to workout.

“I usually change things up every three to four weeks,” he says. “I like to see how far I can progress with that set of movements. It gives me a goal. Everyone says you need to shock your body, but I need a goal. If you’re training delts only once a week you need to be able to track your progress. You have to give your body a chance to adapt before making changes.”

60 FLEX

| JUNE ’15


A L P H A A M I N O

**These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Product to be used with a strict diet and training programme.


THE POWER TO PERFORM

AND THE FUEL TO RECOVER*

FURTHERGO

EXCLUSIVELY DISTRIBUTED BY

62 FLEX

| JUNE ’15

DELTS COME FIRST

With symmetry being the name of the game, a younger Heath knew that he’d have to make some adjustments to his shoulder training. Woe be to him, his arms were just overpowering everything else. So with the Sandow seemingly within reach, he finally made a game-changing adjustment.

“I really believe that prioritising my delts more than some other body parts was key to getting them to where they are now,” he says. “Years ago I realised that I was lacking the capped delts, and that’s because my arms overpowered them. Delts really are 3-D. Chest isn’t. You can attack them

from the back, side, and front and make them pop. I figured I had the chance to look three-dimensional. Also, a lot of guys don’t have good delts. I made sure I stayed on top of that training, and if I needed to double up, I did. Sometimes I’d add side laterals with chest or do some additional rear-delt work on back day. I wanted to make sure that each delt head was trained. The year before I won the Olympia I had people asking what I’d done with my delts. When I won, people were like, ‘Holy crap!’ They had been talking about my lack of width, but I’d negated that advantage for other guys by prioritising my delts.”

“Not every gym will have this machine, but if you fnd it, you’re lucky. The only thing you have to remember is that it’s all about your elbows. It’s not your hand, biceps, wrist, or forearm lift-ing the weight, it’s your elbows. I fnd that with rear delts, which are such a small body part, more volume is smarter, because you need to be able to feel it. Even 25 pounds on each side with this move feels pretty heavy for me.”

MACHINE LYING REAR-DELT RAISE

DUMBBELL LATERAL

RAISE“I always

remember the mental cues of pouring out the

pitcher and turn-ing my little finger

up and thumb down. Also, I

usually bring the weights toward my hips. When

they’re in front of me, I tend to use

more momentum. I’ve done 100s

before, but going to my sides I can do 80s without

roping in my rear delts and lower back—I keep the

tension right where it needs to be: middle delts.”


DON’T JUST

TRAIN ’EM—

MAINTAIN ’EM

If you’re reading this and you’re in your early 20s, you can probably get away with doing a warmup set and then div-ing right into your bar-bending mili-tary presses. But if you train that way regularly, as you age, those joints—which are so crucial for every upper-body exercise—begin to show a little wear and tear, putting you at risk of more serious injury. Try growing your delts when you’re constantly in pain or, worse, in rehab.

“I’m thankful that I’ve managed to not have too many inju-ries with my shoul-ders,” Heath says. “I had to really start from scratch when I began bodybuilding. Your joints can deal with only so much. When you’re 22 you think you can lift the world, but when you’re 35 you realise you need to start warming up better and that if something hurts you gotta take care of it. In this sport, we need to take care of ourselves like pro athletes. We are con-ditioned to think we need to tough it out or work through it or take a pill—no. There are other ways of healing, and that starts with how you take care of your joints.”

“i’m thankful that i’vE managEd to not havE too many injuriEs with my shouldErs.

i had to really start from scratch when i began bodybuilding.

your joints can dEal with only so much.”


64 FLEX

| JUNE ’15

PRESSES MATTER, BUT…“Are free-weight presses the key? Yes and no,” Heath says. “You have to be able to do a lot of volume with heavy weight. If you can lift heavy with really good form and not get injured, then fine. But the majority of people who say they can overhead press a ton, I’d like to see how much volume they do in addition to that and then see how big their shoulders are. Some guys may be able to out-press me, and that’s fine—but they’re just pressing for power. You might be using a little body English, which can negate that move by 20, 30, 40%. And after a while, again, the risk fac-tor comes into play. You have to ask yourself if it’s smart to keep adding more weight or if you should just stay where you’re at and maybe decrease rest periods. If you’re just a weekend war-rior who wants to impress your friends, then press away. But those are the guys you don’t see for a while—guys who tear their AC joint or rotator cuff.”

FACE-PULL “Not everyone uses this move, but I love it because I get

better pumps out of this than with any other exercise for my rear delts. This is basically a multijoint move for rear delts the

way dips are for triceps. Rear delts can never be overworked.”


NEUTRAL-GRIP ALTERNATING FRONT RAISE

“A staple move that’s easy to get wrong if you just swing through each rep. Slow things down.

Anytime something feels difficult, you’re either

going too fast or using too much weight.”


66 FLEX

| JUNE ’15

IT’S OK TO TRUST

ENGINEERS

The most basic argument for free weights is that they allow you to use your body’s most natural and intended range of motion as you move resistance through space. But Heath says it’s OK to use machines…it really is.

“Is someone going to tell me that engineers failed at making all these machines?” Heath posits with a laugh. “If so, why do I get a pump when I

use this equipment? I’d say look at how much they’ve done for me. End of story.”

Heath adds that you should find machines that you’re comfortable with, and if you’re using a piece of equipment that is causing you pain or discomfort, then move on. But using the whole gym—not just what the masses tell you to use—is the key to filling your physique out and maximising your potential, he says.

REVERSE PEC DECK

“Sometimes I try to take stress of my joints by opening up my hands and pushing back against the handles. Being tense with my arms is not going to make me lift more with my rear delts.”

MACHINE LATERAL RAISE“Most people will scoff at this move, but I

like it because it allows me to take my time to focus on one area. I also feel like I can

hold the peak contraction longer with this than I can with a dumbbell. It makes me

feel a lot stronger than to have momentum and gravity carry it down.”


68 FLEX

| JUNE ’15

BE SMART

ABOUT

WEIGHT

AND FORM

Bodybuilding is first about building bodies—developing muscle to its limit. It may go without saying, but using weight you can handle safely within specific rep ranges is a vital part of coaxing your muscles into growing.

“I usually stick to the rep ranges listed here,” Heath reveals. “But if I haven’t trained in a month or eaten well, I have to start from scratch. I make sure that I’m focusing only on the tempo and technique as I aim to build strength. So I’ll go in the five- to eight- rep range, with the intention of focusing on form and technique—not as heavy as it sounds. We always hear that practice makes perfect. I can’t stand it, because what if you practice bad habits? If you train the wrong way, you’re not going to get anything out of it. I’m going to benefit more by doing an exercise correctly and with 60% less weight. It feels more powerful when you can do it with good form, with-out hurting your-self. I don’t have joint pain anymore because I’m doing it right—and look at my shoulders now.” FLEX

ONE-ARM MACHINE FRONT

RAISE“Doing these one arm at

a time allows me to focus more on the working side.

Some people think they get enough front-delt

stimulation from presses, but at the elite level you can’t leave anything to chance. You need front

delts that pop from every angle to give that

3-D effect.”


FOR UK AND EUROPEAN TRADE ENQUIRIES, CONTACT BODY TEMPLE ON 01782 281222. EMAIL: [email protected]

AVAILABLE AT HARD CORE GYMS, PROGRESSIVE SPORTS NUTRITION STORES AND LEADING ONLINE RETAILERS

Use PharmaFreak products in conjunction with exercise and sensible diet to achieve optimal results.

ARE YOU SEARCHING FOR THE MOST INTENSE

EXTREME WORKOUT

EXPERIENCE EVER?YOU CAN STOP LOOKING!

T e ONLY super-concentrated pre-workout product that uses the exclusive pharmaceutical grade TyroPure™ for

dramatically increased endurance, exercise capacity and mental performance! Each serving also delivers a solid dose of

Beta-alanine to ensure muscles are primed for maximum performance, workout intensity and continual gains!

Mouthwatering Orange PineappleNEW!

by GREG MERRITT

70 FLEX

| JUNE ’15

FLUK0615_FEDEN.indd 70 4/23/15 5:58 PM

ChoosE thE right parEnts

First, the bad news. Or the good news, if you happen to be a Wolf born in Kyrgyzstan. The most important component in shoulder width is clavicle length, and there’s nothing you can do to alter this. Sufcient calcium and vitamin D will allow you to fulfll your bone-growth potential, but that potential is determined by your DNA. No amount of milk or shoulder stretching is going to give Phil Heath the clavicles of Dennis Wolf. Focus instead on the next fve widening rules.

Veterans Memorial Auditorium. Wolf throws his arms up and then punches down at the stage. After frustrating second-place finishes in 2011 and 2012 and avoiding the contest in 2013, he has just won the Arnold Classic. His idol, Arnold Schwarzenegger—the legend who inspired him to take up bodybuilding 17 years earlier—hands him the trophy. Thirty-four years after Arnold won his first title on American soil in Columbus, Ohio, the 265-pound Wolf is the final bodybuild-er to triumph in the Vet before the venerable venue meets the wrecking ball.

WIDE WORLD PART 6: MARch 1, 2014

OP

EN

ER

PA

VE

L Y

TH

JA

LL;

PE

R B

ER

NA

L (

2)

You can never be too

wide—not when it comes to your shoulders and back. In part, this explains Dennis Wolf’s success. Last year’s Arnold Classic champ placed in the Mr. Olympia top six seven times over the last eight years. In the process, he turned the most muscular and rear double biceps—those best barometers of density— into breadth explosions capable of overwhelming all who pose next to him. As we count down Wolf’s six recommendations for widening, we also journey six steps backward through his remarkable career to see just how far his vast wings have carried him. As Wolf proves, width rules.

1

Wolf at the

2014 Arnold

Classic


72 FLEX

| JUNE ’15

KE

VIN

HO

RTO

N

Las Vegas Athletic Club. Just under six weeks remain before the Mr. Olympia. It’ll be Wolf’s eighth consecutive year entering bodybuilding’s Super Bowl. Although he’s been in the top six five times, to his great frustration, he’s never landed in one of the cov-eted top three positions. After a disappointing sixth in 2012, his dream of mak-ing bodybuild-ing’s triumvirate may be slip-ping away. He remembers the sting of much lower placings and the euphoria when it seemed the entire Orleans Arena was howling his name. Hopes and fears drive him through this back workout. Another rep! And another! And one more! Just under six weeks later, when the Olympia bronze medal is draped over his im-mense traps, third place feels like a victory.

WIDE WORLD

PART 5: AUG. 18, 2013

2If clavicles are the great width determiner you can’t change, the most important breadth component you can alter is your medial deltoids. Your middle delt heads are like fesh shoulder pads afxed to the outer edges of your skeleton. Prioritise them by hitting them frst in your shoulder routine when your strength and energy

are highest. “I mix up my exercise order. But when I want to focus more on middle delts, I do them frst before I do my presses,” Wolf claims. “That would be my best advice to anyone who wants to get wider shoulders. Make sure you’re doing enough work for middle delts and training them when your strength is at its best.” Don’t be afraid to double up your side lateral work, doing three or four sets of a second exercise in addition to dumbbell laterals. Choices for this exercise include cable laterals, wide-grip upright rows, and peak contraction laterals (focused only on the top portion of the movement).

prioritisE MEDiaL DELts

PA

VE

L Y

TH

JA

LL


KE

VIN

HO

RTO

N

PA

VE

L Y

TH

JA

LL

PA

VE

L Y

TH

JA

LL

WOLF’S SHOULDER ROUTINE

EXERCISE SETS REPS

Seated Dumbbell Lateral Raise 4 10-12

One-arm Cable Lateral Raise 3-4 10-15

Dumbbell or Barbell Overhead Press 4 10-12

Front Dumbbell Raise 4 10-12

Bentover or Decline Rear Lateral 4-5 10-12


PA

VE

L Y

TH

JA

LL (

2)

74 FLEX

| JUNE ’15

Koji Sushi Bar and China Bistro. “Top six?” Wolf asks, and before I can answer he follows with, “Top 10?” He’s grinning. All he can do is joke. In a restaurant in the Orleans Casino an hour after Mr. Olympia prejudging, he knows, because of the callouts, he won’t be landing in a money spot. Indeed, he’s destined for a DNP (did not place)—out of the top 15. It’s a shocking and humbling fall for a top contender who was fourth in this contest the year prior. Maybe the placing is too harsh, but he’s borderline smooth and precontest ex-pectations were sky-high. By the time he takes his first bite of sashimi, he’s moving on. This weekend will fuel workouts, cardio sessions, and low-carb meals for years to come.

WIDE WORLD PART 4: SEPT. 25, 2009Throughout his career, Wolf has given his delts their own workouts devoid of any other upper-body exercises. He typically follows his shoulder routine with 12 sets for calves—the body part farthest away. Others may train delts after chest or before biceps and/or triceps. Not Wolf.

One day per week is dedicated to dealing with shoulders without any neighbouring body parts distracting his focus. “I’ve always liked to give shoulders their own day,” he avers. “Delts are involved with a lot of other things—chest, back, even some triceps exercises—so I want to make sure they have a workout focused only on them. As for traps, I can train them after delts or after back, either way. I switch it up sometimes, depending on when I have the most energy left over.”

haVE a DELt DaY

3


PA

VE

L Y

TH

JA

LL; K

EV

IN H

OR

TO

N

76 FLEX

| JUNE ’15

Orleans Arena. The crowd is crying “Wolf.” In his sophomore pro league year and having been punked with a DNP in his rookie O outing, the 28-year-old German is dominating the second callout of the Olympia. His most muscu-lar and front lat spread are the best in the entire contest. Some will argue he deserves the Sandow. He certainly should’ve been at least a place or two higher, but when Wolf ultimately finishes fifth, it’s still one of the greatest leaps—from DNP to the pose-down—in bodybuilding history. And he becomes a de facto top con-tender for 2008.

WIDE WORLD

PART 3: SEPT. 28, 2007

4Wolf didn’t expand his outer edges by hoisting especially heavy weights. Whether working delts or back, he aims for at least 10 reps every set. “I never got much out of lower reps. I like the 10–12 [rep] range,” he says. “But if I can get more after 12, I’ll keep going.”

For the 2014 Arnold Classic champ, it’s all about feeling his muscles stretching and contracting on each rep and maintaining strict form. To avoid cheating, he prefers to do most of his shoulder exercises and at least some of his back exercises seated. Moderate reps, proper technique, and intense focus are the chief ingredients in his recipe for efective workouts.

gEt DoUBLE Digits


78 FLEX

| JUNE ’15

KE

VIN

HO

RT

ON

RO

BE

RT R

EIF

F

Fun Factory. The gym in Recklinghausen, Germany, is closed on short notice so that FLEX photographer Kevin Horton can capture a body-builder whom virtually no one in America has heard of. Wolf, who turned 27 just over a month earlier, recently won the overall IFBB World Championships. Most such titlists never even compete in the pro league. None, over the previous 10 years, had won a pro show. But Wolf is different. We at FLEX saw the immense potential of the then-247-pound German, who earned the right to go pro just a few months after fellow phenom Phil Heath. One of the photos snapped at this shoot is destined to adorn our March 2006 cover, announcing the arrival of “the IFBB’s newest sensation.”

WIDE WORLD PART 2: DEc. 3, 2005

5It’s not enough to merely expand the top of your torso. Bodybuilding is always about creating an illusion. If you have a narrower middle (abdomen and hips), your top (shoulders and upper lats) will appear wider. Furthermore, if you have a broader base (quads), your middle will appear narrower and, in turn, your top will seem wider. Ideally, your physique’s outline should form an X. The owner of one of the best X frames in bodybuilding is the big, bad Wolf.

We’ve already addressed his shoulder training.

His upper lats are also superb. On back day, Wolf focuses on the standards: front pulldowns and various types of rows (barbell, one-arm dumbbell, T-bar, and machine). To broaden his quads, he targets his vastus lateralis (outer quads) by cranking out some of his leg presses and hack squats with a narrow stance. You can also point your toes inward on these exercises as well as on leg extensions to place greater tension on the outer edges of your thighs.

EXpanD thE X


KE

VIN

HO

RT

ON

RO

BE

RT R

EIF

F

Wolf family house. The 18-year-old has taken up kickboxing in his family’s adopted village of Marl in eastern Germany. (His family emi-grated from the former U.S.S.R. country of Kyrgyzstan in 1992.) And he recently joined a gym in nearby Recklinghausen. He idolises Arnold Schwarzenegger. Weighing a mere 162 pounds, he’s tired of being weak and scrawny. He’s going to mold the physique he dreams of possessing. He’s going to seize control of his life. Dennis Wolf has made up his mind. He’s going to be a bodybuilder.

WIDE WORLD PART 1: FEb. 12, 1997

6We’ve covered the top and bottom of X-frames. The third component is the middle, which is crucial for making the outer edges appear broader. To maintain a slender waist, Wolf avoids direct oblique work. Though he rarely works abs in the of-season, he always keeps his body weight within 15% of his contest target. He knows ballooning his middle would make it very difcult to later regain a tight abdomen.

Wolf’s natural structure also helps his middle management. His lagging lower lats are generally considered a weakness. While it’s true he lacks the sort of foor-sweeping lats that Kai Greene has in spades, this benefts him in some poses. Part of the reason his rear double biceps is so astonishing is because his high lats clear out space so his center is especially svelte. (In contrast, Greene’s ultra-low lats make his waistline appear blockier.) But we’ve talked enough about genetics. Forget your DNA. It was determined before you were born. Instead, go about changing the things you can change—maximising your delt, lat, and outer-quad size and minimising your middle. FLEX

ManagE YoUr MiDDLE


Leading British BodyBuiLder a

Mark coLes gives his top tips on

80 FLEX

| JUNE ’15

FLUK0615_COLES.indd 80 4/28/15 4:01 PM

er and contest prep expert

ps on nutrition and training

photography by Christopher Bailey

GOLDEN RULES FOR

GAINING MUSCLE


82 FLEX

| JUNE ’15

gaining weight is easy: you simply eat more until the scales go

up. in my early days i tried this approach and, i suspect like

you, didn’t like the results (fat).

Gaining weight is what most people say they want but gaining

muscle weight is what they actually mean.

I don’t know a guy who doesn’t want to gain muscle and remain as

lean as possible. And it’s the gaining lean tissue part where so many

people go wrong.

I’ve been a physique coach for 15 years and during that time I’ve

tried almost every weight gain diet going. I’ve also tried nearly every

training method and programme.

Something I can tell you hands down is that there isn’t one rule that

fits all. There will always be the odd person who follows a random

programme and ends up looking like the Hulk. But let’s be realistic,

those guys are far and few between.

Like most of you, I am not genetically blessed. I’ve had to graft

hard and think outside the box to gain size, and I’m still trying.

But I don’t see my genetics as a limitation. In fact, I’m driven by

anything considered a limitation. Every time I’ve hit a stumbling

block, I tell myself it’s because I don’t know enough about a

particular subject.

Simply eating or training more has never been the solution.

Progress has always come from learning more and applying that

new knowledge.

Bodybuilding is about experimenting, it’s about learning how your

body responds to a certain stimulus, and being patient. Ask any

bodybuilder what they enjoy most, and they’ll tell you it’s the process.

Over the years I’ve had the privilege of working with hundreds of

people, and my clients have often been subjected to my

own experiments.

I don’t prescribe the same strategies for all of them. I have a

toolbox of methods that I delve into. The tips that I’m sharing with you

below are by no means my full toolbox but they are tips that will help

most hard training people gain serious size.


train

ing


84 FLEX

| JUNE ’15

Legs Chest Rest Back Delts Arms Rest

High calorie and high

carb

Medium calorie and

medium carb

Low calorie and low/zero

carb

High calorie and high carb

Medium calorie and

medium carb

Medium calorie and

medium carb (slightly

lower than chest and

delts)

Low calorie and low/

zero carb

NUTRITION

CyCle Calories and CarBs I’ve been doing for a long time

now and in my opinion it’s

essential if you want to grow

whilst remaining lean.

When you create a diet, you

firstly need to identify your

rest days, your large body part

training days (legs, chest, and

back) and your small body part

training days (delts, calves,

biceps and triceps).

Set them up in a cyclic way

so pick a large body part, such

as legs, on a Monday then chest

on Tuesday, followed by a rest

day on Wednesday. Pick another

large body part on Thursday such

as back, and then follow with

delts on Friday, arms on Saturday

and then rest on Sunday.

You would then plan your

calories and carbs

accordingly – see the chart

below for an example.

The problem with having the

same amount of carbs and

calories every day is that your

energy expenditure changes

depending on the body parts

being trained.

You also push your body past

its carb storage capacity. Once

your liver and muscle cells get

full of glycogen, you risk turning

what’s not stored into body fat.

Cycling carbs and calories

helps you grow whilst maintaining

a lean physique. And when it’s

time to prepare for a show,

the beach or shoot you have

less work to do because you’re

already lean.


I want more size

• The most concentrated creatine type

• Acid protective capsule shell

• Delayed release

#iwantmore

CedriC mCmillan • IFBB Pro

• FIBo Power Pro 2013 ChamPIon

• new York Pro 2012 ChamPIon

• team sCIteC usa


Go low CarB on rest daysSome question why I go as low

as zero carbs on a rest day.

I’ve been doing it a long time

and the answer lies partly in tip

number three but also because

my goal on rest days is to give my

digestive system a break.

I know first hand the amount

of stress placed on the gut when

you eat a lot of food. Eating less

reduces the stress and also gives

the pancreas a break from having

to help the body shuttle large

amounts of carbs into cells.

Low carb days act as a re-

sensitising day to your cells. By

dropping carbs for one day a

week, I’m slightly depleting my

cells from all the carbs that

are stored.

This can help by allowing me to

drop some retained water and it

also provides storage space for

the next couple of higher carb

days. Overall it limits my chance

of gaining unwanted body fat.

Intra-workout carbs have

played a major part in gains

myself and many of my clients

have experienced.

My coach Milos Sarcev passed

on to me the importance of

allowing the body to shuttle

nutrients into muscle cells

during workouts.

Cell swelling is a mechanism of

muscle hypertrophy and it makes

complete sense to drive nutrients

in when you have this perfect

opportunity to do so.

Adding intra-workout carbs

has also allowed me to train

harder and for longer because

I’m adding in the exact fuel that

my body uses throughout an

intense hypertrophy workout.

They also aid recovery. I

don’t wait for my muscles to

breakdown and then spend a

recovery day repairing them;

I let the intra-workout carbs get

to work straight away.

This is what allows me to

keep my non-training days to

zero carbs. Remember: intra-

workout carbohydrates are

additional calories. I’ve managed

to get my carbohydrates up to

around 100 grams during

a workout, which accounts

for an additional 400 calories

per workout.

Use intra-workoUt CarBohydrates

86 FLEX

| JUNE ’15


TRAINING

learn how to train hard I liked to think I trained hard growing up but my coach

Milos taught me to not only work hard, but also smart.

One of his sayings that will never leave me is: ‘As

soon as you lose pain, go and find it again’.

If you train with the intention of creating muscle

damage, this brings with it a large element of pain.

You have to embrace the pain, and learn how to

push through it.

A key part of my coaching is teaching effort. I tap

into my clients’ pain threshold and take them to a

place that makes them uncomfortable.

No one ever achieved any level of success taking

the easy route. This is why I think it’s invaluable

for any physique athlete to have a coach, or be

coached by someone who knows what hard work

really is.

As a coach I watch people train every day and

know I could help them improve with just a few

tweaks. One of the most common tweaks is training

a muscle through its full range.

Muscles have origins and insertions – the points

at which they attach to the body (whether it’s

bones or connective tissue).

Each muscle is made up of fibres and every

bodybuilder should target as many of those fibres

as possible.

Training a muscle through a shortened range

limits the fibres you target and consequently limits

your growth potential. It also sets you up perfectly

for injuries.

88 FLEX

| JUNE ’15

train mUsCles throUGh their fUll ranGe


90 FLEX

| JUNE ’15

learn how to Create tension Most people focus mainly on

the lifting (concentric) part

of a movement.

Take the standing barbell

biceps curl: they exert great

effort into curling the bar up but

very little on the descent.

They lift way too much weight

and don’t give enough

thought to muscle tension.

Lock your arms to your side,

limit all movement from any other

part of your body to eliminate

any swinging and create 100%

tension on the working muscle

and I guarantee you won’t be able

to use a lot of weight.

Take chest, for another

example. Most guys use their

anterior delts (front of the

shoulders) when they perform

the dumbbell or barbell chest

press and wonder why they have

small chests.

They have pressed for years

but still only apply a small

amount of direct tension through

their chest.

Don’t just keep lifting: learn how

to target the working muscle,

learn how to create tension, and

you will GROW!! FLEX

Mark Coles owns M10 Fitness

in Nottingham. He placed second

in the over-90 kg intermediates

at the 2014 UKBFF British

Championships and regularly

prepares bodybuilders for

contests. He can be contacted

on Twitter @m10fitness, on

Instagram at markcolesm10 and

at www.m10fitness.co.uk.


92 FLEX

| JUNE ’15

These meals don’t just satisfy all the right macros for building muscle and burning fat—they are seriously

delicious. A word of warning: Try one of these and you might never be able to eat a plain sweet potato again.

The world’s biggest and most ripped chef didn’T geT his physique by eaTing bland

chicken and broccoli

FOODPOwer

(Real)

by RobeRt IRvIne

CO

UR

TE

SY

OF M

ICH

AE

L I

RV

INE

;AN

DR

EW

PU

RC

ELL;

FO

OD

STY

LIN

G B

Y C

AR

RIE

PU

RC

EL

L

FLUK0615_FEIRV.indd 92 4/27/15 2:56 PM

D

)

CO

UR

TE

SY

OF M

ICH

AE

L I

RV

INE

;AN

DR

EW

PU

RC

ELL;

FO

OD

STY

LIN

G B

Y C

AR

RIE

PU

RC

EL

L


94 FLEX

| JUNE ’15

NIC

K F

ER

RA

RI; F

OO

D S

TY

LIN

G B

Y C

OR

EY

BE

LLE

1 Heat oil in a sauté pan over medium-high heat until almost smoking.

2 Add salt and pepper to four; coat both sides of each fllet.

3 Sauté fllets until golden brown for 2–3 minutes each side, then keep warm on a plate covered with foil until ready to serve.

4 Add wine to the sauté pan to deglaze, and allow liquid to reduce by half, 3–4 minutes; add broth and reduce by three-quarters, 4–5 minutes.

5 Add mushrooms, herbs, and garlic. Stir and reduce by half, 2–3 minutes. Remove from heat and whisk in butter.

6 Plate fllets, top with pan sauce, and serve. Enjoy!

Directions

seabass with white wine and MushrooMsYIelds 4 seRvIngs

ingreDients

1 tbspgrapeseed oil

1½ tsp salt

1½ tsp ground white pepper

118 g all-purpose four

4 (170 g to 198 g)seabass fllets; skin on, boneless

237 ml white wine, such as chardonnay

474 mllow-sodium vegetable broth

230 g fresh mushrooms, quartered

1 tbsp fresh parsley, minced

1 tbsp fresh thyme, minced

1 tbsp fresh rosemary, minced

1 tbspgarlic, minced

28 g (¼ stick) unsalted butter

cuban flank steak

For DrY rUB

1 tbsp salt

2 tbsp cumin

2 tbsp paprika

2 tbsp garlic

powder

1 tbsp crushed

red pepper

2 tbsp Cajun

seasoning

1 Combine all dry rub ingredients in a mixing bowl.

2 Place all chimichurri ingredients in a blender. Mix until almost smooth.

3 Pre heat the grill, and season steak on both sides with rub. Brush onions with oil and season with salt and pepper. Place steak on grill and cook to desired doneness. Add onions when steak is almost done.

4 Once done, let steak rest while grilled onions are placed into a mixing bowl. Squeeze 6 lime wedges on top of onions. Add half the coriander sprigs.

5 Slice meat on a bias and arrange on a platter with onions on top. Drizzle with chimichurri; garnish with remaining coriander and lime.

For CHIMICHUrrI

1 bunch coriander

1 bunch parsley

1 dash crushed red pepper

3 garlic cloves

200 ml grapeseed oil

Juice of 1 lemon

Zest of 2 lemons

1 tbsp red wine vinegar

2 tbsp water

For STEAK

1.3 kg fank steak

1 sweet onion,

cut into rings

2 tbsp grapeseed oil

Salt and pepper

12 lime wedges

½ bunch coriander

Calories: 1,222 protein: 95g Carbs: 4g Fat: 90g

DIrECTIoNSINGrEDIENTS

YIElDS 4 SErvINGS

nUtritionAL inFo

carbs

9g

calories

344protein

15g

fat

26g

Eating fsh like seabass—which is

rich in omega-3 fats—two to three times a

week can signifcantly lower your risk of heart

attack, depression, stroke, Alzheimer’s,

and diabetes.

AN

DR

EW

PU

RC

ELL; FO

OD

STY

LIN

G B

Y C

AR

RIE

PU

RC

ELL


NIC

K F

ER

RA

RI; F

OO

D S

TY

LIN

G B

Y C

OR

EY

BE

LLE

AN

DR

EW

PU

RC

ELL; FO

OD

STY

LIN

G B

Y C

AR

RIE

PU

RC

ELL

1 Combine brine ingredients and simmer over medium heat for 20 minutes. Allow to cool, add chops, and refrigerate for 4–8 hours.

2 Heat 2 tbsp of grapeseed oil in a sauté pan over high heat, add potatoes, and cook for 6–8 minutes. Add onions, and continue cooking for 3–4 minutes. Turn the heat down, stir in apples, cook for 4 more minutes, then add Tabasco and stir.

3 In a hot sauté pan, add 2 tbsp grapeseed oil. Add chops and sear for 6–7 minutes per side until golden brown. Serve chops with apple hash.

Directions

Pork ChoPs & aPPle hashYIelds 6 seRvIngs

ingreDients

Brine

Juice of 1 lime

Juice of 1 lemon

Juice of 1 orange

2 tbsp salt

1 tbsp fennel seed

2 liters water

PorK cHoPs

6 (225 g) boneless pork chops


APPLe HAsH


450 g Yukon Gold potatoes, sliced

240 g red onions, sliced

450 g apples, sliced

1 tsp Tabasco sauce

nUtritionAL inFo

calories

468protein

60

fat

15g

carbs

17g

When trimmed of fat, pork chops can

have a comparable macro profle to

white-meat chicken.


96 FLEX

| JUNE ’15

TO

P:

GO

RM

AN

STU

DIO

; FO

OD

STY

LIN

G B

Y A

DR

IEN

NE

AN

DE

RS

ON

; B

RA

D B

RID

GE

RS

; F

OO

D S

TY

LIN

G B

Y M

ICA

H M

OR

TO

N1 Dice tomatoes, then puree them in a food processor or blender.

2 Add coriander, onion, balsamic, garlic, oil, and jalapeños to the mixture and purée again. Season with salt and pepper. Place in the refrigerator for at least 1 hour to allow the favours to merge. Warm grapeseed oil in a sauté pan over medium-high heat. Add onions and cook, stirring until they’re translucent, about 3–4 minutes.

3 Add cooked beans and carrots, and allow to warm.

4 Add tomato juice, and reduce the heat to medium-low. Cook until juice has reduced to 60 ml, for 3—4 minutes.

5 Add rice. Warm mixture to blend the fa-vours over medium-low heat for 5 minutes.

6 Once rice has warmed and juice has fnished reducing, remove from heat and add celery leaves. Taste and season to preference with Cajun spice.

7 Warm oil in a large sauté pan over high heat for 1–2 minutes. Season steaks on both sides with salt and pepper, then add them to pan. Reduce to medium-high heat, and cook for 3–4 minutes. Flip steaks and repeat.

8 Remove steaks from pan and allow them to rest for a few minutes. Serve over dirty rice, and fnish with salsa verde.

ChiCkn & MarinadE

240 ml plain, low-fat yogurt

2 tbsp lemon juice

1 tbsp cayenne pepper

1 tbsp ground cumin

1 tbsp fresh ginger, minced

1 tbsp ginger juice

2 tbsp cinnamon

Salt, to taste

1 tsp white pepper

1 kg chicken breasts and thighs, diced

SauCE

2 tbsp butter

2 tbsp garlic, minced

2 tbsp jalapeño or Scotch bonnet pepper, seeded and fnely diced

1 tbsp cumin

1 tbsp sea salt or kosher salt

1 tbsp smoked paprika

4 tbsp tomato puree or paste

470 ml milk

120 ml reduced-fat sour cream

14–16 6-inch skewers

Directions

ingreDients

1 To prepare chicken and marinade, blend yogurt, lemon juice, cayenne, cumin, ginger, ginger juice, cinnamon, salt, and pepper in a bowl.

2 Add chicken, and allow meat to marinate for at least 30 minutes. Do not overmarinate.

3 To prepare sauce, melt butter in a large heavy skillet over medium heat.

4 Sauté garlic and jalapeño for 1 minute. Season with cumin, salt, and paprika.

5 Stir in tomato puree, half-and-half, and sour cream. Simmer on low heat, about 20 minutes, until sauce thickens.

6 Preheat grill to medium-high.

7 Thread chicken onto skewers and grill on frst side for 3–4 minutes. Flip and repeat. Once cooked on the second side, brush both sides with warm sauce and garnish with chopped green onions or coriander if desired.

seaRed RIb eYe & dIRtY RIceYIElDS 4 SErvINGS Calories: 775

protein: 59g Carbs: 76g Fat: 25g

SAlSA vErDE

2 large green tomatoes

120 ml fresh coriander leaves

60 ml small yellow onion, diced2 tbsp white balsamic



2 jalapeños, seeded

Salt and pepper

DIrTY rICE


120 ml smallyellow onion, diced

240 ml cooked black beans

2 tbsp small carrots, diced, previ-ously boiled, semisoft

120 ml tomato juice

700 ml cooked white or brown rice

120 ml celery leaves, tips only

1 tbsp Cajun spice

STEAKS

2 tbspgrapeseed oil

4 (225 g) rib eye steaks, trimmed

1 tbsp sea or kosher salt

1 tsp freshly ground black pepper

ChiCken skewers YIelds 6 seRvIngs

DIrECTIoNS

INGrEDIENTS

calories

312protein

29gfat

10gcarbs

28g

nUtritionAL inFo


BBQ sAUce Whisk together all ingredients in a bowl, add to a saucepan, and cook over low heat for 5–6 minutes or until the favours have blended. Set aside.

BLAcK-BeAn comPote Heat oil in a saucepan over medium-high heat until on the verge of smoking. Add onions and cook, stirring frequently, until onions are slightly translucent, about 5 min-utes. Reduce the heat to medium. Add peppers, tomatoes, beans, salt, and pepper to taste, and cook for 9–10 minutes. Remove from heat, add vinegar, parsley, and coriander, and stir.

Directions

bbQ GlaZed salMonYIelds 1 seRvIng

ingreDients

BBQ sAUce1 tbsp ketchup

1 tsp brown sugar

1 tsp rice wine vinegar

½ tsp Worcestershire sauce

½ tsp stone-ground mustard

BLAcK-BeAn comPote1 tsp grapeseed oil

1 tbsp small red onion, diced

1 tbsp small bell pepper, diced

1 tbsp tomatoes, diced

120 ml canned black beans, rinsed and drained

Salt and freshly ground black pepper

2 tsp red wine vinegar

1 tsp fresh parsley, minced

2 tsp coriander, minced

sALmonOil for grilling

1 (170 g) salmon fllet

Salt and freshly ground black pepper

BR

AD

BR

IDG

ER

S; F

OO

D S

TY

LIN

G B

Y M

ICA

H M

OR

TO

N

protein

19gcalories

534carbs

37gfat

51g

nUtritionAL inFo

barbecue sauce, and spread over whole-

98 FLEX

| JUNE ’15

sALmon 1 Preheat a gas or charcoal grill to medium-high heat. Coat the grill plates with oil to prevent sticking.

2 Season salmon fllets with salt and pepper, and grill for 7–8 minutes on the frst side. Carefully fip over fllets, and continue cooking for 5–6 minutes. Once cooked, remove and glaze with BBQ sauce.

3 Spoon black-bean compote onto the center of a plate and top with glazed salmon. FLEX


fLEXonline.com 99

BR

AD

BR

IDG

ER

S; F

OO

D S

TY

LIN

G B

Y M

ICA

H M

OR

TO

N

TO

P: A

ND

RE

W P

UR

CE

LL;

FO

OD

STY

LIN

G B

Y C

AR

RIE

PU

RC

ELL;

NIC

K F

ER

RA

RI;

FO

OD

STY

LIN

G B

Y M

ATT V

OH

R

1 Heat a large sauté pan over medium-high heat. Add 2 tbsp of grapeseed oil, then add shallots and all the mushrooms. Cook for 3–4 minutes, until mushrooms are slightly caramelised. Deglaze care-fully with brandy. (It can catch fre.)

2 Add thyme and heavy cream. Continue to cook mushroom-shal-

lot mixture, and allow cream to reduce in pan for 3–4 minutes. Season with salt and pepper. Set aside.

3 Heat 2 large pans on high heat, and split 60 ml of oil between the pans. Crust steaks with cracked black pepper on one side only. Season with salt. Place steaks in

the hot pans, crust-side down, and sear for 3 minutes.

4 Flip steaks and sear for another 3 minutes. Reduce heat to medium, and continue to cook to desired temperature. Tent loosely with foil and let rest for 3 minutes before serving with mushrooms.

225 g BBQ pulled pork (see instructions)

60 ml BBQ sauce (see instructions)

1 kg 90% lean ground beef

Kosher salt and ground pepper

4 slices cheddar cheese

Nonfat cooking spray

4 kaiser rolls

225 g coleslaw

1 large tomato, sliced

1 red onion, cut into rings

BBQ PUllED PorK AND ColESlAw1/2 kg pork shoulder)

2 tbsp Cajun spice

700 ml pork or

chicken stock

60 ml red wine vinegar

120 g medium-diced carrots

120 g medium-diced celery

225 g medium-diced onions

BBQ SAUCE230 ml ketchup

120 g stone-ground mustard

120 ml Worcestershire sauce

80 g light brown sugar

70 ml rice wine vinegar

2 tbsp BBQ rub or Cajun seasoning

BUrGErS1 Mix pork and sauce and heat in a small pan over medium heat,ensuring not to burn.

2 Portion out 4 beef patties, adding salt and pepper.

3 Cook burgers to desired doneness in a broiler or on a grill. Top with pork and a slice of cheese.

4 Spray buns with cooking spray and “grill” in a pan.

5 Place portion of slaw on each bun, then 1 tomato slice, 2 red-onion rings, burger patty, and top bun.

ingreDients

120 ml + 2 tbsp grapeseed oil

2 shallots, julienned

1/2 kg cremini mushrooms, quartered

1/2 kg shiitake mushrooms, stemmed and quartered

1 1/2 tbsp brandy

1 tsp fresh thyme, chopped

1 1/2 tbsp heavy cream

6 (225 g) strip steaks

4 tbsp cracked black pepper

Sea salt

bbQ PoRk buRgeR Calories: 844 protein: 82g Carbs: 47g Fat: 33g

YIElDS 4 SErvINGS

BBQ PUllED PorKPreheat oven to 275˚. Sprinkle pork with Cajun seasoning and place in deep roasting pan. Add stock, vinegar, and vegetables. Cover with foil and roast for 3 hours. Remove and shred the meat with a fork or your hands.

BBQ SAUCEWhisk ketchup, mustard, Worcestershire sauce, sugar, vinegar, and seasoning. Heat in pan for 10 minutes.

DIrECTIoNSINGrEDIENTS

steak au Poivre with MushrooMs

YIelds 6 seRvIngs

Directions

protein

72gcalories

686carbs

15gfat

33g

nUtritionAL inFo


You Will Need:

120 g all-purpose four

1 tbsp salt

1 tbsp freshly ground black pepper

1 kg skinless chicken breast


60 ml white wine

75 g yellow onion, fnely diced

60 ml fresh lemon juice


2 tbsp fresh parsley leaves, minced

1 tbsp butter, at room temperature

1 Preheat oven to 375˚.

2 Combine four, salt, and pepper in a small bowl. Dust chicken on both sides with four, coating well.

3 Heat grapeseed oil in a large sauté pan over medium-high heat. Add foured chicken, cooking until slightly browned—4–5 minutes. Flip and repeat.

4 Once browned, fnish chicken in oven for about 6 minutes, or until internal temperature reaches 160–165°.

5 Remove chicken from oven, dis-card excess oil from pan, and keep chicken warm on a covered plate.

6 Return pan to medium heat and add wine to deglaze—which means you use what’s in the pan

Fried ChiCkenYIelds 4 seRvIngs

ingreDients

to create your jus. Add onions, stir, and cook until slightly translucent, about 3–4 minutes.

7 Add lemon juice and garlic, stir again, and cook until warmed.

8 Remove from heat, and stir in parsley and butter to fnish sauce. Serve over chicken. Complete your meal with steamed broccoli or another vegetable.

Directions

protein

55gcalories

388carbs

16gfat

9g

nUtritionAL inFo

Preparing this dish without skin

saves you a ton of fat and calories.

100 FLEX

| JUNE ’15

GO

RM

AN

STU

DIO

; FO

OD

STY

LIN

G B

Y A

DR

IEN

NE

AN

DE

RS

ON


photographs by JASON BREEZE

shot on location at red rock canyon, las vegas, nevada

A celebrAtion of sport AnD Art

102 FLEX

| JUNE ’15

u

FLUK0615_FEFLX.indd 102 4/23/15 6:58 PM

in that contests are won not based on athletic skills, but on the development of one’s physique. Competitors don’t “best” one another onstage with squats, rows, curls, and the like. Exercises performed in the gym are merely the behind-the-scenes work lead-ing up to a finished product that gets displayed in the spotlight. Then, poses like front double biceps, side chests, and rear-lat spreads highlighting muscular size, symmetry, proportion, and definition, based on the subjective assessment of judges, separate winners from losers. It is this appreciation of the human form, in a competitive arena, that makes bodybuilding a combination of sport and art. But make no mistake about it, the visual element of bodybuilding, the moulding of muscles into a work of perfection, is what inspires us to create, to do things we never thought we could.

In this FLEX special, Red Rock Canyon in Nevada serves as the backdrop for premier lensman Jason Breeze and his subject, reigning three-time Olympia 212 Showdown champion Flex Lewis. Breeze’s vision and Lewis’ physique, combined with the timeless magnificence of Red Rock, are the perfect formula to show bodybuilding artistry at its finest—and most inspirational.

unique among sports

“if Anything is sAcreD, thE human body is sAcreD.”—walt whitman


“don’t LEt LiFE discouragE you; everyone who got where he is hAD to begin where he wAs.” —richard l. evans

104 FLEX

| JUNE ’15


“PErFEction is not attainabLE, but if we chAse perfection we cAn cAtch excellence.” —vince lombardi


“you cAn’t put A limit

on Anything. thE morE

you drEam, the fArther

you get.”—michael phelps

106 FLEX

| JUNE ’15


108 FLEX

| JUNE ’15

Div

e i

n t

o t

his

fo

ur

-we

ek

su

pe

rs

et

pr

og

ra

mm

e f

or

se

rio

us

siz

e

(fe

at

ur

ing

th

e 2

00

8 m

r.

oly

mp

ia,D

ex

te

r j

ac

ks

on

)

OPPOSITES

ATTRACT

PA

VE

L Y

TH

JA

LL

FLUK0615_FESAN.indd 108 4/23/15 7:04 PM

by DaviD SanDler


superset is a pair of exercises performed one after another with little or no rest between sets. Immediately upon the completion of your set of reps, you move to the next exercise in the sequence. From that point, you either rest and repeat the sequence or go to another exercise. While you have probably done this type of training before on specific body parts, when applied for a complete cycle of the entire body over several weeks, the results can provide the solid gains that have been eluding you.

Also, instead of just using the push-pull or antagonistic method for the arms, you are going to build an entire routine out of a single concept and push your limits. Your workouts will alternate between longer, heavy-duty, big-set training days and quicker, intense-drive-set training days. By the end of the week you will have hit every muscle fibre at every angle, bringing about maximal muscle recruitment and laying down the foundation for long-term gains.

YEs, sTREngTh DoEs BuiLD sizEThe strength vs. size debate continues to push the envelope in determining the best course of action for developing a killer training programme. Intuition would automatically suggest stronger equals bigger, but practise has shown otherwise. Mass is a term that has had a tough fate when it comes to finding its true home. Mass may be more closely related with size than it is with strength. Strength, however, reigns as king when it comes to dominance in the weight room P

AV

EL Y

TH

JA

LL

“The split is scheduled so that all the upper-body training hits the weekend, so you can strut around stacked, pumped, and in charge.”

a

110 FLEX

| JUNE ’15


PA

VE

L Y

TH

JA

LL

TRAINING PROTOCOLS

Each muscle group will get the beneft of your tyranny

twice per week, and volume will be adjusted for optimal recovery.

■ The first workouts of the week will be a heavy-duty, all-out assault.

■ Complete all the sets and reps of a single exercise, taking every set to or near failure, then swap body parts for the next exercise for its full set and rep scheme.

■ Take sufficient breaks to build up your strength, but rather than con-tinue to work that same muscle group again as in a traditional body-part workout, switch to the antagonist muscle. Once you complete that exer-cise, go back to the first muscle group and con-tinue the cycle. The idea is to completely blast the muscle(s) via that particular exercise before attacking its antagonist partner.

ROUND 1

ROUND 2

DAY 1 Quads, hams, calves, abs

DAY 2 Chest, back, traps

DAY 3 Shoulders, triceps, biceps

DAY 4 Quads, hams, calves, abs

DAY 5 Chest, back, traps

DAY 6 Shoulders, triceps, biceps

DAY 7 RestTR

AIN

ING

SP

LIT

■ The second workouts of the week will be lighter, high-set, fatigue-inducing punishment.

■ Focus is on traditional superset/triset style workouts with no rest between exercises until all the exercises of the superset (or triset) are complete.

■ The split is scheduled so that all the upper-body training hits the weekend so you can strut around stacked, pumped, and in charge.

and supersedes all other training adaptations in terms of immediate results. You will notice gains in strength long before those seen in size. And, if you continue to build strength, when looking to build size, you will be able to handle a greater load than you were able to before, thus increasing your overall total volume per training session. This means size, mass, or whatever you want to call freaky big muscles, will come steadily. To optimally build thick muscles, you need to incorporate a variety of styles that attack both strength and size so that neither gets left behind.

PUTTING THE “SUPER” IN SUPERSETSTypically, supersets are performed with antagonistic exercises, but you could make the second exercise one that uses the same muscle group. And, technically speaking, a dropset or a pre-exhaust or post-exhaust pair of exercises could also be considered a superset. For the purpose of our training protocol, however, we are going to purposely train antagonistic muscle groups by alternating between exercises that specifically address key muscles. But since we want entire body thickness and size, this programme ups the ante by hitting muscles at a variety of angles across several different pulling and pushing sequences. This way, no stone is left unturned, or better put, no muscle is left to question whether or not it will get hit; it definitely will.

Since most of you have probably applied the push-pull or antagonistic training approach to the smaller muscle groups such as the arms, you are probably well aware that continual supersets with minimal rest can quickly lead to exhaustion. When expanding the methodology to larger muscles, fatigue—in the form of lactic acid burning—quickly supervenes and needs to be considered. To this end, approach

this programme with caution if expecting to perform large volume in a short period of time.

Having said that, there are two different approaches to the same muscle group combinations each week. The intent is to improve blood flow, increase pumps, and attack the volume that is needed to invoke serious muscle growth. By alternating workouts each week, you invoke the release of key hormones that activate and accelerate muscle growth, as well as improve your ability to handle volume against a faster pace. And the fact that you get a killer pump while doing this certainly doesn’t hurt this equation for building optimal muscle size.

OLd METHOdOLOGy, NEw aPPLIcaTION You already know that repeated stress, heavy-duty lifting, and big volume cause muscle size and strength to improve. You want to match your muscle-building hormone response with proper recovery so that you can continue building rock-hard muscle.

Suffice it to say that by using the multifaceted approach of heavy and light alternating sessions, you get the benefit of volume-related hormonal changes with respect to improved growth hormone response, and with repeated hammering on the same muscles, the continued increase in testosterone will provide maintenance and growth support.

But perhaps even more important is the fact that doing the same routine day in and day out not only gets stale and causes plateaus, it may also normalise testosterone and growth hormone release. Thus, supercharging your workouts with this antagonistic approach in and of itself, makes sense—old methodology, new application, increased challenge to muscles, greater growth.


112 FLEX

| JUNE ’15

DaY 1 QUADS/HAMS/CALVES/AbS DaY 2 CHEST/bACK/TRAPS

JA

SO

N B

RE

EZ

E; K

EV

IN H

OR

TO

N;

PA

VE

L Y

TH

JA

LL

rOUnD 1

First, blast the bench

press to hit the entire pectoral region.

Follow that with lat

pulldowns for a superwide

back.

And, fnally, grab a pair

of heavy dumbbells for

gorilla-size traps.

OPPOSITES ATTRACT WORKOUT

EXERCISE SETS REPS REST

Squat 4 8 2–2½ min.

Lying Leg Curl 4 8 2–2½ min.

Standing Calf Raise 4 8 2–2½ min.

Leg Press 3 10 2 min.

Straight-leg Deadlift 3 10 2 min.

Seated Calf Raise 3 10 2 min.

Decline Weighted Crunch

4 10 2 min.

Single-leg Extension 4 12 1½–2 min.

Seated Single-leg Curl

4 12 1½–2 min.

Hanging Leg Raise 4 12 1½–2 min.

*Complete all sets for each exercise before moving to next exercise.


Bench Press 4 8 2–2½ min.

Lat Pulldown (wide grip) 4 8 2–2½ min.

Dumbbell Shrug 4 8 2–2½ min.

Incline Dumbbell Press 3 10 2 min.

Lat Pulldown (palms in) 3 10 2 min.

Upright Row 3 10 2 min.

Machine Flye 4 12 1½–2 min.

Seated Cable Row 4 12 1½–2 min.

Barbell Shrug 4 12 1½–2 min.

Cable Crossover 3 12 1½–2 min.

Straight-arm Pulldown 3 12 1½–2 min.

Bentover Lateral Raise 3 12 1½–2 min.


PA

VE

L Y

TH

JA

LL; A

LE

X A

RD

EN

TI;

KE

VIN

HO

RTO

N


JA

SO

N B

RE

EZ

E; K

EV

IN H

OR

TO

N;

PA

VE

L Y

TH

JA

LL

DaY 3 SHOULDERS/TRICEPS/bICEPS

Start with lateral raises

to cap the side delts.

Then fry your tri’s with

pushdowns.

Finally, blitz your

biceps with preacher

curls.

PA

VE

L Y

TH

JA

LL; A

LE

X A

RD

EN

TI;

KE

VIN

HO

RTO

N

“hit every muscle fibre at every angle for maximal

MusCLE


Barbell Overhead Press 4 8 2–2½ min.

Skull Crusher 4 8 2–2½ min.

Barbell Curl 4 8 2–2½ min.

Lateral Raise 3 10 2 min.

Pushdown 3 10 2 min.

Preacher Curl 4 12 1½–2 min.

Dumbbell Front Raise 4 12 1½–2 min.

Seated Overhead Extension

4 12 1½–2 min.

Seated Alternating Dumbbell Curl

4 12 1½–2 min.



114 FLEX

| JUNE ’15

■ To ensure you’re able to keep up the torrid pace and are taking in the necessary nutrition for maximum growth and recovery, consume a solid spattering of amino acids on both the front and back ends of your work-out, creatine at either side of your battle, and beta-alanine (to combat the buildup of lactic acid) pre-workout. Knock back a few shots of additional protein throughout the day to provide the support you need to combat this abusive training method. Throw in a test booster for additional strength aid, and you’ll be ready to blast through your workouts.

Supplement Support SyStem

CH

RIS

LU

ND

; K

EV

IN H

OR

TO

N;

PA

VE

L Y

TH

JA

LL

rOUnD 2

OPPOSITES ATTRACT WORKOUT

First, squats for monster thighs.

Then leg extensions for added

shape.

And fnish with seated

leg curls.

NOTE Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.


Squat triset with Leg Extension Seated Leg Curl

4 12 3 min.

Standing Calf Raise superset withDecline Situp (weighted)

3 15 2 min.

Leg Press triset with

Hack Squat Lying Leg Curl

3 10 3 min.

Seated Calf Raise superset withTwisting Crunch

4 15 2 min.

Front Squat (Smith Machine) triset withSingle-leg Standing Leg Curl Rope Ab Crunch

4 10 2½ min.

CH

AR

LE

S L

OW

TH

IAN

; K

EV

IN H

OR

TO

N


CH

RIS

LU

ND

; K

EV

IN H

OR

TO

N;

PA

VE

L Y

TH

JA

LL

DaY 5 CHEST/bACK/TRAPS

DaY 6 SHOULDERS/TRICEPS/bICEPS

CH

AR

LE

S L

OW

TH

IAN

; K

EV

IN H

OR

TO

N

NOTE Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group.

*See note above.

rows are a must-Do for a

BACk.


Flat Dumbbell Press triset with Seated Cable Wide-grip High Row Dumbbell Shrug

4 12 3 min.

Incline Press triset with Lat Pulldown Bentover Lateral Raise

3 10 2–2½ min.

Incline Flye triset withSeated Cable Low Row Dumbbell Shrug

3 12 2–2½ min.

Decline Dumbbell Press triset withChinup (palmsfacing in) Upright Row

4 10 2–2½ min.


Dumbbell Press triset with Dumbbell Skull Crusher Barbell Curl

4 12 3 min.

Cable Lateral Raise triset with Rope Pushdown Cable Curl

3 10 2–2½ min.

Cable Front Raise triset withOverhead Rope Extension Single-arm Preacher Curl

3 12 2–2½ min.

Bentover Lateral Raise triset withSeated Dumbbell Extension Seated Dumbbell Curl

4 10 2–2½ min.


116 FLEX

| JUNE ’15

FLUK0615_FEAST.indd 116 4/27/15 11:37 AM

As Mamdouh “Big Ramy” Elssbiay con-tinues to amaze people around the world, it’s safe to say the reverence for

sheer mass is alive and well. That raises the inevitable question, “Who will be the first guy to out-mass Big Ramy?” Well, we found a guy who can match up pound for pound with the two-time New York Pro winner. Meet French bodybuilder/strongman Morgan Aste.

FRENch BodYBuildER MoRgAN AsTE WANTs ThE u.s. BodYBuildiNg scENE To kNoW oNE ThiNg: look ouT

by Mark Barroso

photographs by Per Bernal


118 FLEX

| JUNE ’15

The super-heavyweight won the 2014 IFBB French Championships and placed ninth at the 2014 Arnold Amateur Europe. In 2015, Aste looks to make an impact on the American bodybuilding scene. “My first U.S. contest will certainly be in the NPC during the summer,” says Aste. “My goals in body-building are to get my pro card, participate in the Mr. Olympia, and have a long career.”

So, who is this 352-pound mass monster? A native of Lyon, France, Aste participated in several sports before he even started lifting weights, including soccer, handball, judo, boxing, and Muay Thai.

“I noticed I had better physical abilities than the other boys, and I was constantly asked if I was lifting weights, so I started lifting when I was 16 years old,” says Aste. “My strength gains were spectacular, and when I was 20 years old I competed in my first bodybuilding contest to see how I was doing compared with the other guys.”

At age 20, Aste weighed 195 pounds and started working out with trainer René Même, the creator of the MACS 7 training method. Même has been Aste’s personal trainer ever since.

“MACS 7 is based on the interaction

Age 31

Height 6'3"

Arms 24.4"

Contest weight 297 lbs

Of-season weight 352 lbs

Residence Lyon, France

Sponsor Eric Favre Laboratoire

A two-time winner of France’s StrongeSt MAn (2010 And 2013), aSte decided to return to hiS roots and dive bAck into bodybuilding in 2014. MoRGan

aSTE sTaTs


*Negative reps. Take six seconds to lower the bar.

**Rest-pause reps. Do three reps, rest 15 seconds and do three rest-pause reps, resting 15 seconds between reps.

***At the halfway point of each rep, pause three seconds then fully extend arms to complete lift.

Perform each pair of exercises as a superset. For the second exercise within each superset, Aste performs eight reps with the frst weight listed. The last 12 reps are a dropset performed with the second weight listed.

aSte’S cHESt WOrKouT

between various modes of muscu-lar contractions and different training techniques,” Aste says. “It allows for short muscle-building sessions without overloading the skeletal system.”

After competing in a few more bodybuilding competitions in his 20s, Aste made the switch to strongman to make a statement that bodybuilders could hold their own in strength sports.

“I convinced myself that a lot of people were considering bodybuild-ing a sport for getting big muscles, but without strength,” Aste says. “I wanted to compete with the strong-

men to prove that bodybuilders were powerful and able to lift very heavy weight.”

Bodybuilders dabbling in powerlifting and vice-versa is a feat achieved by some athletes—for example, Matt Kroczaleski, Johnnie Jackson, and Stan Efferding have competed in both arenas—but Aste is a prototype: He can switch gears between bodybuilding and strongman.

Aste, arguably still the strongest guy in France, holds the French record for one rep of the log press (170 kg/374.786 lbs), lifted a 170-kg (374.786 lbs) Atlas stone for one

rep, and pulled a 13-ton truck for more than 20 metres. And still, he says bodybuilding is harder than strongman.

“The main lesson I learned from making the change from bodybuild-ing to strongman is that bodybuild-ing is much more rigorous and difficult because it involves more discipline in nutrition and training,” Aste says. “When you’re onstage, judgments can be difficult to ac-cept, so you have to be more toler-ant, while in strongman you either lift the weight or you don’t lift it.”

Aste understands that he still has work to do in his journey to

“BOdyBuildinG iS Much mOre

rigorOus BEcause iT

involvEs moRe diSciPline. ”

Exercise Sets Reps Weight (lbs) Rest

Bench Press superset with Incline Bench Press

1 12

20

462

352, 264 90 sec.

Bench Press* superset with Incline Bench Press

1 failure

20

462

308, 264 2–3 min.

Incline Bench Press superset withIncline Dumbbell Flye

1 6

20

462

110, 77 2 min.

Incline Bench Press** superset with Dumbbell Flye

1 6

20

308

110, 77 2 min.

Incline Bench Press*** superset with Dumbbell Flye

1 failure

20

330

110, 66 2 min.

Bench Press 1 failure 462


120 FLEX

| JUNE ’15

competitors: Lionel Beyeke, Luc Molines (212), and Nathalie Mur (Bikini). Favre nicknamed Aste “the Big Rock.”

“Eric used to tell me, ‘You’re strong as a rock,’ but since ‘the Rock’ is al-ready adopted by Dwayne Johnson, he told me, laughing, ‘you’ll be the Big Rock.’ Two hours later, my nickname and logo were online.”

Aste’s message to the U.S. is one that he’s been championing his entire life.

“Before being a big and strong guy, I’m a man full of love, humility, and respect,” Aste says. “It’s magic to see the capacity at which our bodies can develop.”

We have a feeling that after Aste’s U.S. debut, there will be less “Who’s that guy? He’s huge!” and more “That’s Morgan Aste. He’s French and he’s huge!” FLEX

aSte’S StrOngman WOrKOut

bring a symmetrical package to the stage. He says he wants to expand his deltoids, upper pectorals, and biceps, in addition to working on the definition and sweep in his thighs. The Frenchman revealed his biggest inspirations throughout his body-building career.

“Arnold Schwarzenegger, because he is a legend, and for me, Ronnie Coleman is one of the greatest body-builders of all time,” Aste says.

In the fall of 2014, Aste did a

photoshoot at Gold’s Gym in Venice, California, and he plans to go back to Los Angeles in 2015. He’s also coming to Big Ramy’s house: the New York Pro.

“I will attend the New York Pro with René and Eric Favre,” Aste says. “We intend to train in some famous New York gyms.”

Favre is the founder of Eric Favre Laboratoire, a sports nutri-tion company based in France, and has worked with three Mr. Olympia

“bEFoRe being big and

StrOng, i’M a man Full OF

love, humility, and rESpEct.”

Exercise Weight Duration

Atlas Stone Carry 330 lbs 15 carries

Farmer’s Carry 793 lbs 20 meters

Tire Flip 881 lbs 10 fips


POWERLINE

Now £69Was £99

Now £149Was £199

Now £299Was £399

Now £129Was £159

Now £149Was £209

Power Rack*

Was £499

Now £349

Dumbbell Rack* Seated Calf Raise Squat Rack*

Folding Incline/Decline Bench

Vertical Leg Press

Find us on* Weights sold separatelyBodypower Sports PLC - Sole UK distributor for Powerline Fitness Products

Call 01604 673000 or visit www.fitness-superstore.co.uk

Call today to receive a FREE catalogue

Fitness Nutrition now available in

our 11 Nationwide Showrooms

STRENGTH TRAINING

EQUIPMENT

£30SAVE

£50SAVE

£100SAVE

£150SAVE

£60SAVE

£30SAVE

Visit us online!

5% off POWERLINEPRODUCTS

promo code fl ex5

RA

LP

H D

EH

AA

N

THE GREATEST

15 bodybuilders who were much better than their contest records

winning isn’t everything. Contest

placings are always de-pendent on the opinions of fallible judges as well as the physiques of other competitors. Sometimes the best bodybuilder doesn’t win. And some-times someone superb is simply defeated by those who are even better.

The 15 men on our alpha-betical honour roll never won an IFBB pro contest or cracked the Olympia top three. Six of them failed to earn pro cards. Still, all 15 of these contest under-achievers were develop-mental overachievers. We emphasised those who were slighted on score sheets or bottled up in tal-ent logjams, as opposed to those who never lived up to their immense poten-tial. And in the spirit of this celebration, we’ve included seven routines and training tips focused on overlooked body parts and techniques. At long last, the losers get their due, because, ulti-mately, bodybuilding isn’t about contest results. It’s about physical results.

Despite enough shapely muscle to hang with anyone, Baker had only one significant win over an NPC and IFBB career that lasted more than two decades. That was the 1990 USA Championships, and it only came after six pro-qualifier top five finishes. The big league proved even more frustrating for this Californian. In 25 contests over 11 years, Baker cracked only five posedowns. Though he had enough density to contend for Sandows, his conditioning was frequently muddled, and he got lost in the stacked lineups of the ’90s. That wasn’t true in 1995, however, when, at 34, the 5'8" 240-pounder twice pushed a less-than-optimum Flex Wheeler to the brink. Controversially, Wheeler got the nod in both shows. Baker’s photos still wow physique fans today, but he rarely wowed judges during his long career.

AARON BAKERBEST LOSS 1995 Mr. OlyMpia, 9th

by GrEG MErritt photographs courtesy of wEidEr hEalth and fitnEss

LOSERS

122 FLEX

| JUNE ’15

CZ

IUR

LO

K &

DA

WO

DU

: C

HR

IS L

UN

D

FLUK0615_FEFIT.indd 122 4/27/15 12:08 PM

RA

LP

H D

EH

AA

N

CZ

IUR

LO

K &

DA

WO

DU

: C

HR

IS L

UN

D

X Four years passed between Dawodu win-ning the 1992 British Championships and his pro debut. Thereafter, he barely made a ripple during his 18-contest, eight-year professional career. His best fnish was fourth—four times—and he was 17th out of 21 in his only Olympia (2001). But don’t judge a physique by a record. This 5'7", 235-pound Englishman sported a striking V-taper and two of the best guns ever fexed—a combination that spawned a superb front double biceps. He lacked ab clarity, and his conditioning was sometimes cloudy. But, never-theless, Dawodu always seemed to land a few spots too low. He should’ve won at least one of those times he was fourth—the 2002 Southwest Pro Cup. He never got much love from judges, but in the early ’00s, J.D. Dawodu displayed one of the world’s densest bodies.

X Lining up with heavy-weights (before there was a super-heavy class) often more than a half-foot taller than he was, 5'6" Fletcher never appeared squat. He wore his 210 pounds like a styl-ish suit. And he melded a dramatic V-taper, superb arms, and an ab vacuum into one of history’s best front double biceps poses. After leaping into bodybuilding’s collec-tive consciousness with a second-place heavy fnish at the 1990 Nation-als, the then-25-year-old seemed destined for big paydays. It wasn’t to be. In eight pro quali-fers over the next fve frustrating years—often just missing his peak—he placed third fve times and fourth twice. That initial runner-up spot was his high-water mark. Fletcher, who last com-peted in 2000, remains one of bodybuilding’s greatest “What if’s?”

LIGHTEN UPFletcher grew his gar-gantuan arms thanks to wimpy weights. You read that right. He believed if you couldn’t fex your biceps intensely during curls you were going too heavy. He might use only 50 pounds for 10 reps of preacher curls, but he made it feel like 120 by tensing throughout and holding each contraction for two seconds.

ROLAND CZIURLOKBEST LOSS 1996 ARNOLD CLAssIC, 7th

BEST LOSS

2002 sOuthwEst prO Cup, 4th

J.D. DAWODU

BEST LOSS

1990 npC natiOnals, liGht-hEavywEiGht 2nd

EDGAR FLEtChER

CZiurlOK’s GlutEs rOutinE

This 5'8" Polish-born German was on no one’s radar screen when he made his pro debut at the 1994 Mr. Olympia. He placed 18th. Still, FLEX noticed his incredible density and details. “Why Was This Man Overlooked at the 1994 Mr. Olympia?” we asked on the cover of our February 1995 issue. By then, he had been given some due, placing fifth in three Grand Prix contests after the Mr. O. Cziurlok was only 26 when he burst onto the mid-90s pro scene, but that scene was al-ready overcrowded with an ever-expanding gaggle of legends jockeying for the biggest prizes. A decade later, he could’ve collected professional titles. Instead, in 14 pro contests until his 2001 re-tirement, his highest plac-ing was fourth. Returning in 2011 for the Masters Pro World at 44, he was high-def but landed out of the money yet again. Despite his mediocre placings, there was never anything average about Cziurlok’s physique.

EXERCISE SETS REPS

Standing Lunge 4 15–20

Machine Glute Kickback 4 15–20


124 FLEX

| JUNE ’15

BERtIL FOXBEST LOSS 1983 Mr. OlyMpia, 5th

When this Caribbean-born Englishman and two-time NABBA pro Mr. Universe made his IFBB pro debut in 1981 around the time he turned 30, it was one of the most anticipated arrivals in muscle history. This was the “lightweight era” when men like Frank Zane, Franco Columbu, and Chris Dickerson won the Mr. Olympia weighing south of 200. At 5'8" and 230, Fox was their antithesis. His pecs, traps, and arms remain today among the fullest ever seen, and it seemed possible his mass could carry him to the Olympia throne. But he never got traction in the IFBB.

He was fifth in that aforementioned debut. Many thought he should’ve won the 1982 Night Of Champions when he was at his leanest, but he was edged out by a peeled Al Beckles. The following year, he was fifth in the Olympia and in contention for Grand Prix titles afterward. That was his zenith. He remained in the mix for the rest of the ’80s, including a seventh at the 1986 Olympia and a sixth at the 1989 Arnold Classic, but he was no longer a sensation. The much wider Lee Haney eclipsed him. Fox last competed in 1994. Convicted of double murder in 1998, he is currently serving a life sentence in a Caribbean prison.

Fox superset expanded-

range upright rows (pulled to forehead level)

with seated rear laterals.

This worked his traps and entire

delt complex together.

shOuldEr supErsEt

FU

X &

HA

RR

ISO

N: C

HR

IS L

UN

D

THE GREATEST LOSERS


FU

X &

HA

RR

ISO

N: C

HR

IS L

UN

D

X Lost in the vast shadow of fellow Englishman Dorian Yates, it’s easy to forget just how great Harrison was at a very young age. In 2009, we ranked him as the 11th best teenage bodybuilder of all time, ahead of Lee Haney, Shawn Ray, and Branch Warren. (That takes into account only what they did as teens.)

When he won the 1989 British Championships (the year after Yates), Harrison was only 20, which remains the record for youngest to take that title. While further flling out his six-foot X-frame, he, like J.D. Dawodu after him, waited four years before making his pro debut. Then, even with 260 pleasing pounds, the broad Brit had difculty gaining judges’ attention in the extremely deep line-ups of the ’90s. In 13 pro contests from 1993–98, Harrison made one pose-down. When he, retired he was only 29. Today, he owns a gym in Florida.

BEST LOSS

1995 arnOld ClassiC, 7th

IAN hARRIsON

JIM hAIsLOP BEST LOSS 1969 naBBa Mr. univErsE, tall 1st (lOst OvErall)X Sporting capacious shoulders, a svelte waist, and dramatic quad sweeps, this Floridian used his 5'11" X-frame and 220 proportional pounds to win both the 1966 Mr. North America and the 1967 Mr. USA. Following a runner-up fnish in the ’67 Mr. America, Haislop took the Mr. America title in ’68, defeating fve future IFBB pros, including 1982 Mr. Olympia Chris Dickerson. A similar pattern nearly occurred in the Mr. Universe. After placing second in the tall class of the 1968 Mr. U, he won that Mr. U division the next year. But he lost the overall. And that was the end. At a time when only Mr. Universes qualifed for the Mr. Olympia (and while Sergio Oliva was dominating with Arnold Schwar-zenegger rising fast), he hung up his posing trunks at 27. Nearly forgotten today, Jim Haislop rapidly ascended to very near the pinnacle of bodybuilding in the earliest years of the pro era.

wEaK-sidE wOrKOuts

To improve his symmetry, Haislop occasionally devoted entire workouts to training only the weak side of his body. He did exercises like one-arm curls and one-leg extensions with only his weakest limb.

Nobody overlooked Fux. When he made his pro debut in 1996, the 27-year-old, 5'11" Swiss was 270 pounds with one of the widest backs ever seen. His lats, traps, pecs, and quads were incredibly inflated. Taken as a whole, his body wasn’t aesthetic, but there was too much of it to ignore. And Fux was seemingly everywhere. He did nine pro contests that rookie season, with placings ranging from ninth (pro debut at Arnold Classic) to second (post-Olympia Grand Prix show). His eighth-place Olympia debut was exceptional considering how strong the lineup was.

Fux’s only problem was bad timing. He leapt into the IFBB Pro League when it was chockablock with living legends. He fended many of them off. For example, he beat Ronnie Coleman (the year before he won the Sandow) and Chris Cormier in the 1997 Olympia, and yet six other icons relegated him to seventh. By the end of the ’90s, his conditioning was frequently blurry. When he tore tendons in both knees in 2002, his career effectively ended. Fux impacted the pro scene only for three years from 1996–98, and that period ended before he was 30. Unfortunately for him, those were arguably the three most talent-laden years in bodybuilding history.

JEAN PIERRE FUXBEST LOSS 1997 Mr. OlyMpia, 7th


This Holland-born Californian was already a muscle magazine cover model when, at 23, he finished a close second in the Mr. America light-heavy class to the overall victor. It seemed a mere delay of the inevitable. With his symmetrical thickness, surely he would contend for Olympia titles for a generation. In 1983, weighing 224, his was either the best or second-best physique at the Nationals (Rich Gaspari, Mike Christian, and Matt Mendenhall all placed behind him), but another surprising phenom, Bob Paris, was appraised No. 1. In retrospect, this was the then-25-year-old Leidelmeyer’s zenith. Thereafter, he looked untouchable in pre-contest photos, but muddled stage conditioning pushed his dream progressively further away. He was judged the fifth-best heavy at the 1984 Nationals, sixth in 1986, ninth in 1987, and, coming back at age 36, 14th in 1994. Today, photos of him from the ’80s capturing his rare combination of pleasing aesthetics and abundant mass continue to inspire.

RORY LEIDELMEYERBEST LOSS 1983 npC natiOnals, hEavywEiGht 2nd

X Maybe Eduardo Kawak had grown complacent. After all, he’d racked up nine pro titles in inferior organisations over the previous fve years before he frst stepped on an IFBB dais in 1986. Flexing one of the most densely devel-oped physiques of the ’80s, the then-27-year-old Leba-non native was accustomed to dominating NABBA and WABBA Pro World Champi-onships. Fine detailing had not been required to win non-IFBB contests, but his lack of spaghetti striations held him back in the IFBB Pro League. Still, one can argue he deserved higher plac-ings when considering how much muscle he had in areas others lacked, like abs. In 15 pro shows over three years, a fourth marked his only posedown appearance. He returned to European-based organizations in 1989, subse-quently collecting two more pro titles. He later gave the IFBB another try, last com-peting in 1999, seven years before his death. Though he is one of the most accom-plished non-IFBB victors of all time, Kawak barely made a ripple in the IFBB.

BEST LOSS 1987 Mr. OlyMpia, 8thEDUARDO KAWAK

For periods, Leidelmeyer did a

routine consisting of three exercises per body part and only

one set per exercise. The catch was that set lasted 100 reps. He typically paused

at least once for as many seconds as reps remained. For example, if he

reached failure at 65 reps, he paused for

35 seconds and then continued.

THE GREATEST LOSERS

KawaK’s aBdOMinal rOutinE

CEntury CluB

126 FLEX

| JUNE ’15

eXercise sets rePs

Roman Chair

Situp

4 25

Seated Leg

Raise

4 25

Rope Crunch 4 25

MA

TLO

CK

: C

HR

IS L

UN

D


MA

TLO

CK

: C

HR

IS L

UN

D

MOsEs MALDONADO BEST LOSS 1982 npC natiOnals, liGht-hEavy 1st (lOst OvErall)

X The main reason for several amateur-only Americans making our list was that so few NPC pro cards were handed out in the ’80s and early ’90s. No one sufered more from this than Maldonado. At 26 in 1982, he won the loaded light-heavy class of the inaugural NPC Nationals with thickness, detailing, and aesthetics. Unfortunately, only the overall Nats champ or IFBB World Championships class winners went pro then. Future eight-time Mr. O Lee Haney won the Nats overall. And Maldonado was the only American not to take his class at the World (he was third). Torturously, this New Yorker was second in the Nationals light-heavy class the next two years (once to Rich Gaspari) and fourth behind three future pros in 1985. And that was it. Maldonado, who seemed like a sure-thing professional just three years earlier, hung up his trunks at 29 with a stellar NPC record but zero pro contests.

X He’s nearly forgot-ten today, but Matlock was a juggernaut in 1991 when merely 21. That year, this 5'7" New Jerseyan won the Junior USA overall and the light-heavy class of the USA, and placed third in the Nationals. At a time when you had to take the USA overall to go pro, many favoured Matlock’s artistic phy-sique over the freakier Mike Matarazzo’s for the USA crown. Regard-less, everyone felt the losing “Mat” would soon be competing for pro prizes. Moving up to the unlimited class (at 208) in the 1992 Nationals, he narrowly missed again, placing second ahead of Edgar Fletcher and six future pros. Unwisely staying in the heaviest division, he struggled the following year. When he last competed, placing sixth in the 1994 USA, Matlock was only 24. And though that was 21 years ago, he’s still younger than Dexter Jackson today.

BEST LOSS

1991 usa, liGht-hEavy 1st (lOst OvErall)

BEAU MAtLOCK

MAtt MENDENhALLBEST LOSS 1982 npC natiOnals, hEavywEiGht 2ndOne of the 22-year-old, 5'11" phenoms in the 1982 NPC Nationals was winner Lee Haney. The other, Matt Mendenhall—second behind Haney and ahead of five future pros in the heavy class—was destined to remain an amateur. Despite an outrageous X-frame coupled with traps-to-calves density universally labelled “can’t miss,” somehow he missed. After a fifth in the 1983 Nationals, he bounced back the following year for another second (ahead of Leidelmeyer). In 1985, he won the USA heavy class, but lost the overall. Then at the World Games (a pro qualifier), he was second once again.

In 1986, he became a three-time Nationals runner-up. Incredibly, it was the fifth occasion he landed one spot away from a competitor turning pro! It seemed someone always showed up in the shape of his life to edge past him. (He later learned he had a lingering yeast infection, which caused water retention.) Three more times he entered the Nats. Weighing 255 in 1991 at 31, he was fifth in the deepest amateur class of all time. He never competed again. Haney also re-tired that year, also at 31—but after winning his eighth Sandow. Mendenhall had enough properly placed muscle to challenge Haney’s Olympia dominance in the ’80s—if only he had gone pro.

EXERCISE SETS REPS

Reverse Curl

4 8

Barbell Wrist Curl

4 12

MEndEnhall’s fOrEarM rOutinE


MO

HA

MM

AD

: CH

RIS

LU

ND

128 FLEX

| JUNE ’15

Nine years are missing. The Jordanian-born Mohammad rose as high as he could go in non-IFBB contests, winning two world amateur titles in 1992 at age 26. Then he vanished. During what should’ve been his peak, he stayed off stages and focused on his new family and career in Austria. When he finally made his IFBB pro debut in 2001, he was 35. In his 24 IFBB contests, he never placed higher than third. Often he was a nonfactor. Mohammad failed to achieve the arid look necessary to collect the biggest checks, but his physique type didn’t lend itself to grainy detailing. Though repeat-edly passed over by judges, fans celebrated his 3-D depth. At 5-8 and 240 pounds, his pecs, abs, and quads were especially dense. Two questions remain unanswered. How high could he have climbed if he’d dialed in his conditioning? And what would his record have been if he’d competed on pro stages when he should’ve been at his best?

MUstAFA MOhAMMAD BEST LOSS 2005 Mr. OlyMpia, 10th

DANNY PADILLA BEST LOSS 1981 Mr. OlyMpia, 5thX He was the Giant Killer. At only 5'2" and 170 pounds, you might have thought Rochester, NY’s Danny Padilla wouldn’t stand a chance against much taller men who outweighed him by more than 50 pounds. But his Goliath-slaying reputation was born when he won the 1975 Mr. USA and 1977 Mr. America overalls. Despite his shortness and thickness, his mass was perfectly proportioned and aesthetically pleasing. A fan favorite, he was the little engine that could. In his pro debut in 1978, he battled Robby Robinson to a close second. They repeated that epic dual with the same debatable result at the 1979 Night Of Champions (Mike Mentzer was third).

The 1981 Mr. Olympia won by Franco Columbu remains the most con-troversial in history. Most think Columbu shouldn’t have won. But who should’ve? A strong case can be made for the Giant Killer, who came in thoroughly peeled at 150 pounds. He sacrifced fullness to reveal deep cuts, but in a lineup devoid of a clear victor he was arguably the best choice. The judges disagreed. They placed him ffth. He last competed in the 2000 Masters Olympia. This list is alphabetical, but if it had a No. 1 it’d be Danny Padilla. He is the greatest bodybuilder of the modern era who never won a pro show. FLEX

THE GREATEST LOSERS

padilla’s Calf

rOutinE

EXERCISE SETS REPS

Standing Calf Raise 5 15

Donkey Calf Raise 5 15

Seated Calf Raise 5 20


GLUTE HAM MACHINE

MULTI PRESS RACK

FLAT DECLINE/INCLINE

FUNCTIONAL TRAINER

LEG PRESS HACK SQUAT

SERIES 7 SMITH PACKAGE

Was £699

Was £499

Was £269 Was £1199

Was £1699 Was £2659

NOW £599

NOW £399

NOW £199 NOW £899

NOW £1299 NOW £1999

£300SAVE

£100SAVE SAVE

£70SAVE

£660

£100SAVE

SAVE£400

Find us onCall 01604 673000 or visit www.fitness-superstore.co.uk

BUILT FOR YOU...BUILT FOR LIFEFrom space saving gyms that fit in any room to home fitness centers with state-of-the-art designs that can handle multiple users, Body-Solid home fitness machines are designed to dramatically improve your quality of life and perform smoothly for years to come.

Fitness Nutrition now available in our 11 Nationwide Showrooms

COME VISIT US AT ONE OF YOUR LOCAL FITNESS SUPERSTORE SHOWROOMS

Northampton 13 Gate Lodge Close, Round Spinney, Northampton, NN3 8RJ

Gloucester 2 Fuller Ct, Westgate St, Gloucester, GL1 2UN

Surrey 30-32 High Street, Frimley, Surrey, GU16 7JD

Livingston Units 91, 92 & 54b, Livingston Designer Outlet, Almondvale Avenue, Livingston EH54 6Q

Kent 30-34 Grosvenor Rd, Tunbridge Wells, Kent, TN1 2AP

Chester 157-167 Foregate St, Chester, CH1 1HF

Manchester Chill Factore, Unit 14/15 Trafford Way, Trafford Quays Leisure Village, Manchester M41 7JA

Newcastle Royal Quays Outlet, Coble Dene, North Shields, NE29 6DW

Leeds Junction 32 Retail Outlet, Tomahawk Trail, Glasshoughton, WF10 4FR

Birmingham House Of Fraser (4th floor), Corporation St, Birmingham, West Midlands, B2 4LS

Chelmsford 35 New London Road, Chelmsford, CM2 0ND

Visit us online!

5% off Body-Solidproducts

promo code fl ex5

celebrating the most aesthetic physiques of yesterday and today

A few years back the UKBFF introduced two new competitive

divisions: men’s physique and bikini fitness. The idea was to provide a competitive arena for people who were serious about training but would rather focus more on symmetry and aesthetics instead of developing freak-ish strength or size. Unsurprisingly, the massive popularity of men’s physique and bikini fitness—and its stars, like men’s physique standout Ryan Terry—

has prompted more expansion. New categories are set to include:

• Junior under-23 male fitness model

• Junior under-23 male muscle model

•Male fitness model

•Male muscle model

•Over-40 male muscle model

• Junior under-23 fitness model

• Junior under-23 female bikini/glamour model

•Bikini/glamour model

•Female fitness model

•Fit model mum

•Over-35 bikini/glamour model The first qualifier was set for April 26 in Chingford, London. A northern qualifier is scheduled for July 11 in Fife, Scotland; a third show is due to take place in Walthamstow, London on October 24. The top three winners in each category at each show will be invited to compete at the 2015 Amateur Olympia in Liverpool on October 31 and November 1.

MODEL ATHLETESThe UKBFF has creaTed new divisions For

models who are serioUs aBoUT FiTness

Ma

tt M

ar

sh

Former male model Ryan Terry poses in his frst

men’s physique contest.

130 fleX

| jUne ’15

Tom Mcdonough’s journey from

skinny to shredded

PAGE 132

Bikini star Emma Howie talks training mistakes and much more

PAGE 134

British IFBB pro Ryan

Terry’s shows you how to build wide shoulders

PAGE 136

Why fexibility matters for

bikini ftnessPAGE 138

FLUK0615_CLMUSCLE.indd 130 4/28/15 6:09 PM

Powertec has gained a very strong following of repeat customers. The main reason being,

our equipment is carefully designed and engineered to be precise in motion. We came

from the commercial gym background so we have many years of experience in building

equipment for the most demanding market that accepts nothing less than perfection.

Powertec owns its factory so aside from having a highly experienced workforce; we can

also control and maintain our quality. We have always done all production procedures

under one roof. we source only the finest materials and component parts available.

BEWARE OF INFERIOR IMITATIONS!

£599

£499

£299£999

£1329

RRPWas £829

RRPWas £599

RRPWas £429

RRPWas £1299

RRPWas £1799

£399

RRPWas £549

Workbench Half Rack

Isolateral Leverage Multi Press

Powerack

Olympic Bench

Workbench Multi System

Workbench Lever Gym

Find us on* Weights sold separately

Bodypower Sports PLC - Sole UK distributor for Powertec Fitness Products

Fitness Nutrition now available in our 11 Nationwide Showrooms

BUY NOW PAY 6 MONTHS LATER: Subject to status. Please call for full details or written quotation

Start enjoying your new fitness regime today!

Call 01604 673000 or visit www.fitness-superstore.co.uk

COME VISIT US AT ONE OF YOUR LOCAL FITNESS SUPERSTORE SHOWROOMSNorthampton 13 Gate Lodge Close, Round Spinney, Northampton, NN3 8RJ

Gloucester 2 Fuller Ct, Westgate St, Gloucester, GL1 2UN

Surrey 30-32 High Street, Frimley, Surrey, GU16 7JD

Livingston Units 91, 92 & 54b, Livingston Designer Outlet, Almondvale Avenue, Livingston EH54 6Q

Kent 30-34 Grosvenor Rd, Tunbridge Wells, Kent, TN1 2AP

Chester 157-167 Foregate St, Chester, CH1 1HF

Manchester Chill Factore, Unit 14/15 Trafford Way, Trafford Quays Leisure Village, Manchester M41 7JA

Newcastle Royal Quays Outlet, Coble Dene, North Shields, NE29 6DW

Leeds Junction 32 Retail Outlet, Tomahawk Trail, Glasshoughton, WF10 4FR

Birmingham House Of Fraser (4th floor), Corporation St, Birmingham, West Midlands, B2 4LS

Chelmsford 35 New London Road, Chelmsford, CM2 0ND

Visit us online!

5% off POWERTECPRODUCTSpromo code fl ex5

CLASSIC MUSCLE PROFILE by John PLUMMEr photography by MAtt MArSh

RAPID RISER Tom mcdonoUgh ThoUghT he’d always Be sKinny. now he’s a Top BriTish men’s physiqUe conTender

It’s hard to believe men’s physique is only in its third

year in the UK considering the massive turnouts at contests. Of the hundreds of men that have taken to the stage since the division started, few have made more of an impact than 24-year-old Tom Mcdonough. He finished third at the British Championships in 2013 and 2014 and won last year’s UK ONE qualifier.

Mcdonough has also been surprised by the level of success he has achieved. Five years ago he barely had any muscle; now he’s prepping for the Arnold Classic Europe in Spain.

FLEX: When did you first get into weight training?Tom Mcdonough: Five years ago this summer. At first it was just a social thing. I was a really slim kid and always wanted to be bigger but never thought I could add muscle. Shortly after I started I noticed progress. I’ve been hooked since.

What prompted you to compete? After a couple of years I moved to a bodybuilding gym—Ironworks in Birmingham—and some of the lads there were doing a show. Little did I know that a year later I was going to be on stage.

Why do you prefer the men’s physique division?I wouldn’t say I prefer it. I love bodybuilding. I feel the same as the guys in the bodybuilding classes—just a few years behind them. I constantly train to gain muscle whilst keeping a big focus on symmetry. The only difference is I stick a pair of shorts on and they put on trunks.

What are your plans for 2015?I am competing in the Arnold Classic Europe in Madrid at the end of September; the British finals are a week later, and, hopefully, the

Amateur Olympia in Liverpool at the end of October.

What’s your training split?I have always trained a body part four to five days a week. But this off-season I changed to two days on, two days off. I trained chest and legs every four days, and arms, shoulders, and back every seven days. It was higher frequency but plenty of rest to grow.

How many exercises, sets and reps do you typically do?It depends which body part. I do 3 exercises for chest, 4 for back, 3 for shoulders, 2 for biceps and triceps and 3 to 5 for legs—not including calves. For compound exercises I do 4-6 reps, but other exercises I do between 6-15. The number of sets varies, too. Each exercise is differ-ent. Normally I do 3 for volume, 1 or 2 for time under tension, and 1 for high intensity training.

Describe a favourite workout? With my back workout, the last set is always to failure; the other sets stop just shy of failure.

•Bentover row 3 x 6-10

• Wide-grip chin-up 2 x 6-10

•Close-grip pulldown 1 x failure (rest-pause)

•Rack pull 2 x 4-6

How important is leg training? Very! It’s been at the top of my agenda for the last 18 months. I [try to] train legs twice a week; squats are my favourite lift. When the quads and hams are lean they are by far the best looking muscle. The upper quads-hamstring tie-in, with guitar-string hams, look insane when they are well developed.

Do you prefer volume training or high intensity training?I did high intensity training for the last 18 months. I love to train hard, and that’s by far the best way of do-ing it. But for the last 3-4 months I’ve started adding more volume.

What are your best lifts? Squat 160 kg 3 x 4; rack pull 200 kg 2 x 6; bench 120 kg 2 x 8.

What do you think are your strengths and weaknesses? My shoulders, back and arms are strengths; and my chest and calves are weaknesses.

What do you do for cardio?I start my prep with high intensity interval training sprints whilst my energy is high so it doesn’t effect my workouts and end up turning to low intensity steady state long walks down the canal or on an incline treadmill or cross trainer.

Describe your pre-contest diet. I’m very meticulous [but] I don’t follow a specific style. I track all of my food and slowly chip away as prep goes on. I give my body what I think it needs at the time. I’ve always done my own prep. I like starting the day without carbs and placing more [carbs] around my workouts.

If you were limited to three supplements, which ones would you choose? Whey protein, multivitamins and creatine.

Who are your all-time favourite bodybuilders, and why?Dorian Yates and Mike O’Hearn. I love Dorian’s training methods, and his size and condition was just insane. I like Mike O’Hearn’s attitude, and his strength boggles me.

What are common mistakes people make in the gym?[Using] poor range of motion and not training hard enough.

In terms of competition, where do you want to be in five years? I would like to have won the British men’s physique title, placed top three at the Arnold Classic and won a classic bodybuilding qualifier.

132 fleX

| jUne ’15


“I constantly traIn to gaIn muscle whIlst keepIng a bIg focus on symmetry”.

SNAPSHOTName

Tom Mcdonoughage

24PLaCe OF BIRTH

Birmingham LIVeS

Birmingham HeIgHT

5’11”WeIgHT

175 lbs contest weightCaReeR HIgHLIgHT

Placing 3rd at the 2013 British men’s physique fnals amBITION

1st place at the British fnals SPONSORS

Refex Nutrition - Olympus Foods TO CONTaCT

Twitter - @tommcdon


CLASSIC MUSCLE PROFILE by MAtt tUrnEr photography by ChrIStophEr BAILEy

GYM RAIDER

Emma Howie is one of the leading lights in British bikini

fitness. With great proportions and conditioning, Howie finished third at both the English Grand Prix and British Championships last year. Now she’s aiming to make her mark on the international stage.

FLEX: How did you get into weight training?Emma Howie: Growing up I was always sporty and swam for Brighton in my teens. But during my time at uni-versity I developed bad eating habits, my love for swimming vanished and my health and energy levels started to suffer. Luckily I met my partner, Sam Bird, who is a personal trainer. I started going to the gym with him and gradually felt better and stronger.

How did you get into competing?It took a little persuading, but when I felt my body was finally healthy and my mind was in a solid place I decided to give it a try.

What made you choose the bikini division?My genetics decided that for me. I have a small waist, wide hips and long legs. I’ve always wanted to look like Lara Croft [from the Tomb Raider video game franchise] and I grew up watching the Amazonian women on Gladiators—feminine and strong women who can look after themselves. They were my heroes in a society where it was trendy to be bony and have a thigh gap big enough to fit a bus through.

What are your plans for 2015? I’m taking a long offseason to focus on my work and new business, and to generally improve. I’m working on building my muscle mass all over while upping my calorie intake

so I can maintain on more food and prep on more— making life a little easier. I’m still in the process of finding out which shows I can do and which ones will suit me.

What do you do when you’re not competing? Most people laugh when I tell them I am a designer in the wedding industry. Muscles and wedding dresses often don’t mix. I also design women’s gym wear for my brand, Iron Candi.

How do you pair body parts?It changes every four to six weeks but at the moment it’s: legs (quad focus); shoulders and arms; legs (hamstrings and glutes focus); back and chest; and I do Olympic lifting twice a week.

How many exercises, sets and reps do you do?I currently do six to eight exercises with a rep range of eight to 10 for three sets. I’m aiming for hypertro-phy at the moment.

Do your workouts involve more volume or high intensity? I like to mix it up and include a bit of everything, so I always get a well-rounded session. Otherwise, things would get boring.

What are your best lifts?Currently, my best squat snatch is 47.5 kg and squat clean and jerk is 60 kg. My one-rep max squat is 110 kg and dumbbell shoulder press is 22 kg for 3 reps.

What are the most important areas for bikini competitors?Glutes and shoulders. When they’re properly developed they enhance your overall shape.

How does your training partner benefit your training?It’s great having him around to push me and keep me motivated. We always make sure we train together on weekends. During the week I usually train on my own, but I do Olympic lifting with a big group twice a week. That’s been my saviour this offseason. I needed an outlet other than just hypertrophy training so I took up Olympic lifting and I’m absolutely addicted. Nothing can beat feeling strong.

What is your cardio routine?I stick my headphones in and go for a run around town. I’m not really a big fan, though, so I do as little as possible. The plus side is that if I’m doing minimal cardio in my offsea-son the weight falls off quicker when I add it in during prep.

What’s a common mistake women make in the gym?Women don’t focus enough on upper-body training. I love a good chest and shoulder workout, and I also love the pump in my biceps when I do curls. Resistance training with heavy weights is an amazing feeling and it’s the best way to change a woman’s body composi-tion and overall health without yucky cardio stuff.

What have you learned from bodybuilding?It has taught me what life is all about. If there’s something I’m not happy with, I figure out a way around it. I don’t stress. I have that determination and can-do attitude now, whereas before when things got tough I would have curled up in a corner and felt sorry for myself.

Emma HowiE Has EstablisHEd HErsElf as a star

of tHE britisH bikini scEnE

134 FLEX

| junE ’15

FLUK0615_CLMUSCLE.indd 134 4/29/15 10:56 AM

“nothIng canbeat feelIng strong”.

SNAPSHOTage

25PLaCe OF BIRTH

LondonLIVeS

BrightonHeIgHT

5’7”WeIgHT

143 lbs ofseasonCaReeR HIgHLIgHT

Placing third at the UKBFF British fnals 2014amBITION

To stand on the Olympia stageSPONSORS

Muscle FuryTO CONTaCT

Twitter @EmmaCBikini


RYAn tERRYTHE BRITISH IFBB PRO GIVES A ROUTINE

TO WIDEN YOUR SHOULDERS

Weak shoulders will hurt your chances of success in a men’s

physique competition. Building wide delts can provide a desired V-taper and add symmetry to your upper body. The shoulders are comprised of three heads: anterior deltoid, medial deltoid and posterior deltoid.

CLASSIC MUSCLE MEN’S PHYSIQUE

136 fleX

| jUne ’15

Ryan trains shoulders with Steve Cook.

“e

s

t

d

s

r


photography by Christopher Bailey

The anterior deltoid is the front head. This muscle is often activated not only when training shoulders but also when training chest, biceps and triceps.

The medial deltoid is the side head of the shoulder, which is what gives you width. I find side lateral raises best stimulate this head, which is why my routine includes both single-arm and two-arm versions of this exercise.

The posterior deltoid, often known as the rear delt, is the third and final head. The best exercises to isolate the poste-rior deltoid are reverse cable flyes and reverse dumbbell flyes.

Here is a shoulder workout that hits all three heads. I introduce this workout to my training when I am trying to add size. It utilises low reps and heavy weight but also includes lots of triple drop sets to ensure you’re also getting plenty of volume. This kind of high-volume workout should force your delts to grow. I recommend having a surplus of calories in your diet to fuel such an intense workout.

Although the rep ranges stay the same when I’m trying to bulk, I vary the exercises and the order in which I perform them to keep my body guessing. I also have relatively long rest periods of about 90 seconds between sets to ensure I’m fully recovered.

Remember to always warm up your shoulder joints by lifting light weights before a workout to reduce the risk of injury.

‡Does not count a warm-up set of 12-15 reps.

*On your last set, do a triple drop set of 8-10 reps.

**On your last set, do one drop set of 8-10 reps.

***On your last set, do one drop set of 5 reps.

****On your last two sets, do three drop sets of 10 reps.

*****On your last set, do a triple drop set of 15 reps.

EXERCISE SETS REPS

Seated Dumbbell Shoulder Press* 2‡ 8-10

Dumbbell Single-arm Lateral Raise** 3 8-10

Dumbbell Bentover Lateral Raise** 3 8-10

Dumbbell Single-arm Front RaisesupersetDubmbbell Two-arm Front Raise***

3

3

10

5

Dumbbell Side Lateral Raise**** 2 10-12

Face-Pull***** 3 15

Smith Machine Shrug** 3 8-10

Smith Machine Reverse Shrug 3 8-10

“ThE bEST

EXERCISE To

STImulaTE

ThE mEdIal

dElTS IS

SIdE laTERal

RaISES”.


CLASSIC MUSCLE BIKINI FITNESS photography by KEVIn horton

nInA RoSSTHE BrITIsH IFBB BIkInI pro on THE IMporTAncE oF FLEXIBILITy

you may be wondering why flexibility is important to women in the bodybuilding world. Besides enabling you to bend over and pick weights off of the floor without pulling a hamstring, being flexible can also help improve your performance onstage.

Flexibility can be defined as the “range of motion of your joints or the ability of your joints to move freely”. Contortionists born with maximum joint flexibility are the ultimate example of this. Many people think this type of flexibility is an indication of fitness or health; it’s really just a genetic gift that’s commonly known as hyperflexibility or hypermobility.

But flexibility also refers to the mobility of your muscles or ten-dons and how much movement they allow around the joints. This second type of flexibility is an indi-cation of physical fitness

and health because it requires dedicated training to achieve. I think of flexibility as the ability of the mind to activate a muscle while sustaining a contraction through a range of movement.

WEIgHTS AND

FLExIBILITYWeight training can reduce your range of movement because it damages muscle fibres, and when those fibres are repaired they be-come stronger and thicker to pre-vent further damage. However, this causes them to lose their elasticity and become tighter and shorter, which not only impacts posture—and isn’t great for stage posing—but also restricts your capacity to present your physique at its best. Being more flexible, therefore, has significant benefits. It will improve a

muscle’s range of motion and prevent it from stiffening up. By activating the fibres it will also make the muscle more contractible and stronger. Take an elite gymnast, for example. They have incredible muscle definition, movement and strength, and they don’t spend hours in the gym fol-lowing a body part split. They have power, strength, flexibility and core control, and aesthetically their physiques are amazing. In other words, if you were to add some of their methods to your bodybuilding training you would look better.

But for bikini athletes, it isn’t just about the visual benefits. Posing properly requires fluidity of move-ment. We’ve all seen Pumping Iron, where Arnold talks about open-ing out poses to make you expand onstage. To do this you need to be flexible. It’s even more important for bikini competitors for both training and competition purposes.

138 fleX

| jUne ’15


In the gym, we need loose hip flexors and shoulders to activate our glutes and lats. Onstage, we need to be able to make our glutes pop and our lats spread. So we must be able to contract and control our glutes automati-cally while tilting the pelvis in a rear pose.

A common problem I see when I coach posing for bikini girls is a lack of hip movement in a front pose; that hip movement is important because it can en-able you to hit angles that better display your physique. And when it comes to side poses, good rotation of the lower back is required, while also being able to contract the core to twist and hold the stomach flat.

There’s much more to posing than meets the eye, and it must be taken seriously. I’d recom-mend starting to practise the day you start contest prep. Flexibility will make it much easier.

STRIKE

A POSE

You don’t have to go overboard with flexibility work in your pro-gramme, but it is a component that shouldn’t be overlooked. Here’s a good hip-opening exer-cise to try as part of your warm up: Hold a lunge position while sitting into the hip and contract-ing the glutes at the same time. This will force that hip flexor to loosen. Hold it for about 60 sec-onds per leg.

For a great lower-back opener, sit on the floor with your feet wide apart and your back straight. When your hips relax, move your feet wider apart.

Spending five minutes a day on this will really help to improve your flexibility. Try to contract and relax your leg muscles dur-ing this stretch to begin to feel muscle control.

Finally, to open up your shoul-ders and chest, hold a towel or exercise band and lift your arms above your head. Slowly bring your arms over the back of your head while contracting the lats.

“we need loose

hIp flexors

and shoulders

to actIvate our

glutes and lats”.


text and photos by CHRIS LUNDCLASSIC MUSCLE LOOKING BACK

QUINCY TAYLORI was in Las Vegas, Nevada back in 2001 when Quincy Taylor earned his pro card by winning super heavyweight and overall honors at the NPC USA Championships. At the time, the 6’4” Taylor was in ripped contest condition at 275 pounds and had “Future Mr. Olympia” written all over him. And since he had placed a disappointing eighth at the two previous USA contests, standing in the winner’s circle was a welcomed change.

Following the victory, Taylor praised his personal trainer Hany Rambod, who at the time was earning a reputation as someone who could turn competitors into champions. “Hany is an expert in his

field, and he changed my life,” Taylor said. “I did everything he told me to do. It was difficult and required a lot of dedication, but didn’t it pay off, man? It’s like a dream come true. I believe the sky is the limit for me, and I intend to realise my potential as a bodybuilder.”

Rambod had approached Taylor after the 2000 USA Championships. “He told me how much potential he thought I had, and that if I worked with him I would win [the USA],” he revealed. “Five of the points Hany emphasised were posing, nutrition, supplements, eliminating weak spots, and motivation. And he was absolutely right.”

Before saying our goodbyes I reminded Taylor about our photo shoot on Monday morning at Kolosium Gym in Costa Mesa, California. I said, “Try to hold onto your conditioning as best you can for the photos.” He replied, “You bet! It means so much to me.”

Monday came and we had set up all of the necessary photo equipment for the shoot. We were ready for Taylor, but Taylor wasn’t ready for us. The front desk informed us that the new USA champ was still driving from Las Vegas and would be late.

“This is bad,” I told Jason, my photo assistant. “How come?” he asked. “Because he’s had two whole

“If YOU’Re TRAININg A mUsCLe veRY hARd ANd heAvY TheN ONCe A week Is besT. If YOU’Re TRAININg Less INTeNse TheN TwICe A week Is beTTeR.”

140 FLEX

| JUNE ’15

FLUK0615_LOOKBACK.indd 140 4/28/15 12:19 PM

CLASSIC MUSCLE LOOKING BACK

nights in Vegas right after winning the biggest show of his life,” I said.

A couple of hours later Taylor finally showed up at the gym. When he got out of his car I could tell something was off. “Errr, Chris,” he said with a stammer. “Bad news,

I’m afraid. I think I left my condition in Las Vegas.”

“How did you do that?” I asked. Without hesitation he said, “It was the air conditioner! I couldn’t sleep because of the noise from the air conditioner!” After seeing the look

of sheer disappointment on our faces he vowed to make it up to us. “When?” I asked halfheartedly. “Next year!” Taylor exclaimed. “I’m doing the Ironman Pro Invitational and I want you to shoot me before the show.”

And that’s exactly what

142 FLEX

| JUNE ’15


happened. In fact, I shot Taylor a week before the 2002 and 2003 Ironman contests, and each time he was a delight to work with. Why? Because he trained like the ultimate hardcore bodybuilder that he is and he brought his contest condition with him!

An Early Start“I started training with big, old cement dumbbells when I was 12 years old,” Taylor recalled. “Every day I’d do 250 situps and 8-12 reps of biceps curls with 50 lbs and leg extensions with 100 lbs. During high school I also played American football, wrestled, ran track, and threw the shot put and discus.”

Taylor continued, “Later I became interested in judo and jujitsu, and I spent time in Japan honing my skills. I was 16 but looked older than that, and that enabled me to get a job in a bar as a bouncer. Most of my time was spent trying to keep U.S. Marines and Japanese ladies in order. When I returned to the States I began to train again after seeing photos of guys like Mohamed Makkawy, Bertil Fox and Lee Haney. I knew exactly where I wanted to be. In fact, Ironman magazine writer Lonnie Teper, who taught at my school, California State University, Los Angeles, was the person who told me that I could become a great bodybuilder if I worked hard enough.”

Living The DreamEvery amateur bodybuilder has the dream of turning pro, and Taylor was no different. “I realise that I am a big boy with plenty of room to grow,” Taylor explained. “I was a shredded 275 onstage at the 2001 USAs, and I believe I have decent symmetry to go with it. I think I will be able to hold my own with all of the other great pros.”

Heavy Lifting At the age of 16, Taylor could bench press 450 lbs and rep out with 315 on the bar; on the leg press, he was pushing up 1,000 lbs. “I’ve always been strong,” he said. “I believe that the only way to build huge muscle mass is to lift heavy. Currently, I’m doing 10 reps with 600 lbs on the Smith machine squat—my favourite exercise. I’m also doing 550 lbs on the Hammer Strength bench press…curling with

100-lb dumbbells for at least 6 reps, and using 200 lbs for 8 reps with one-arm dumbbell rows. When you brought me [to the gym] I noticed a pair of 200-lb dumbbells under the rack. I told myself that I needed to use those more often in order to build a thicker upper chest. I’ve become convinced that I need to do inclines with those 200 pounders to become an even greater bodybuilder.”

RetirementTaylor took seventh place in his last contest, the 2010 Phoenix Pro. “I knew it was time to get out,” he admitted. “I had a few injuries, but overall I felt that my life wasn’t really my own anymore. I was training and dieting for contests all the time. Plus, being a grandfather and not being able to eat or do whatever I wanted, I just needed a break to smell the roses.” FLEX


144 FLEX

| JUNE ’15

CLASSIC MUSCLE LOOKING BACK


Quincy Taylor’s Training rouTine

Train two days on, one day off, three days on, two days off. So after day seven, take another day of rest before repeating day one’s workout.

Day 1: CHEST AND CALVESIncline Smith Machine Press 2 sets 6-8 repsDumbbell Incline Press 4 sets 6-8 repsCable Crossover 4 sets, 8 repsSeated Calf Raise 4 sets, 8-10 repsStanding Calf Raise 4 sets 8

Day 2: BACKOne-arm Dumbbell Row 4 sets, 6-8reps Bentover Row 4 sets, 8-10 reps Front Pulldown 4 sets, 8-12 reps Seated Cable Row 4 sets, 8-12 reps

Day 3: REST

Day 4: LEGSLeg Extension* 4 sets, 10-12 reps Hack Squat** 4 sets, 10-12 reps Leg Press 4 sets, 10-12 repsLeg Extension*** 4 sets 10-12 reps *Warm-up sets **Alternate biweekly with squats *** Perform reps slowly, and hold at the

peak contraction

Day 5: SHOULDERSSeated Smith Machine Shoulder Press 6 sets, 8-10 repsDumbbell Lateral Raise 6 sets, 10 repsDumbbell Front Raise 6 sets, 10 repsBarbell Shrug 4-6 sets, 10 reps

Day 6: ARMSBarbell Curl 4 sets, 15 repsLying EZ-bar Triceps Extension 4 sets, 15 reps Hammer Strength Curl 4 sets, 15 reps Hammer Strength Dip 4 sets, 15 reps Concentration Curl 4 sets, 15 reps (per arm)Triceps Pressdown 4 sets, 15 reps

Day 7: REST


DieT

MEAL ONE

1 cup coffee8oz steak8 eggs2 cups oatmeal

MEAL TWO

2 chicken breasts 3 cups brown rice16 oz spinach3 tomatoes

MEAL THREE

2 chicken breasts3 white potatoes16 oz mushrooms32 oz spinach

MEAL FOUR

8 oz tuna32 oz lettuce1 tomato(After workout)

MEAL FIVE

1 whole chicken breast2 cups broccoli

MEAL SIX

8 oz red snapper and 2 cups green beans

146 FLEX

| JUNE ’15


conTesT career1999

IFBB North American Championships, 3rdNPC USA Championships, Super-heavyweight, 8th

2000

NPC Nationals, Super-heavyweight, 4thNPC USA Championships, Super-heavyweight, 8th

2001

NPC USA Championships, Super-heavyweight and overall winner

2002

Arnold Classic, 9thGrand Prix Australia, 8th Ironman Pro Invitational, 5th San Francisco Pro Invitational, 5th

2003

Arnold Classic, 9thIronman Pro Invitational, 6thSan Francisco Pro Invitational, 7th

2004

Florida Pro Xtreme Challenge, 13thNight of Champions, 11th

2005

Charlotte Pro Championships, 5thEuropa Supershow, 3rdMr. Olympia, Did not place

2006

Europa Supershow, 2ndMontreal Pro Championships, 3rd

2007

Atlantic City Pro, 7thEuropa Supershow, 4thMontreal Pro Championships, 2ndMr. Olympia, Did not place

2008

Europa Supershow, 16thTampa Pro Championships, 10th

2010

Phoenix Pro, 7thQuincy Taylor is an online personal trainer and ftness advisor.

You can contact him directly on Facebook.


Harte-Breaker, Record Breaker: UK’s

Rosie Returns PAGE 150

Nathalia Melo’s Dublin

Showstopper PAGE 154

Olympia Beckons for Frenchman

Patrick OstolaniPAGE 152

Kai Greene Inspires a Whole

New AudiencePAGE 156

your

one-stop

source

for

muscle

news

Ja

ku

b k

op

ce

k

arnold’s champMeet the european who conquered coluMbus

148 fleX

| JUNE Õ15

FLUK0615_LASTS.indd 148 4/28/15 11:39 AM

I’m a bit excited about Lukas Wyler. I had never seen the Swiss 28-year-old before this year’s Arnold Classic in Columbus, Ohio.

Seemingly coming from nowhere, he took the super-heavyweight and overall titles and scooped his IFBB pro card in Ohio.

He’s got a physique I can really dig—wide shoulders, tiny waist, extreme detail and the look I think is badly needed in the IFBB: size and classic aesthetics. Very few pros, such as Shawn Rhoden and Toney Freeman, can really carry that off so I’m predicting big things for Lu-kas, who I tracked down for a chat.

Giles: Firstly, congratulations. How do you feel about winning the Arnold?Lukas Wyler: it was the best day of my life. Everything was just perfect and I’m just starting to realise what I did over there in freezing cold Columbus. It’s just an incredible feeling.

Tell us a little about yourself.I’m 28 years old and I train at the David Gym ZH-West in Zurich. I also work there and run the bistro and the shop. In the evening I work at the cafe where I create special shakes according to customer re-quirements and do a little flirting.

Tell us about your competitive history.I’ve been coached and prepped by Patrick Tuor since 2012. With him, I won the overall title at the 2013 Switzerland National Champion-ships. Then I went on to my first international competition at the Ar-nold Classic amateur in the United States in 2014 but seriously missed the target on that one. We took a break for regeneration—as we al-ways do—and then began scrutinis-

ing all the errors and devised a plan. Three months after that, we started construction for the Arnolds in 2015. I came back seven lbs heavier with a smaller midsection and new look and took the overall win.

Do you know fellow Swiss Sandro Hofer, who won the overall Arnold Europe amateur in 2013? Or Swiss junior Nicolas Vuillioud? Sandro trains at the same gym as me. I see him everyday and if time permits we speak briefly with each other. It’s like a family here in David Gym. Nicolas, well there’s not a great deal to say. One day that kid will just break through in a big, big way.

What’s it like working with Patrick Tuor?Patrick has a lot of flair and is great at answering all my questions, which is what makes a good coach. Sometimes you have to listen to your inner voice as an athlete but I am in good hands with Patrick and I’m looking forward to working with him as a new pro. Not only is he a great coach, he’s also a friend.

What are your goals and what’s next for you?I’m going to have a beer or two before getting into the off-season around July to build again for the Arnold Classic pro show in March 2016. I want 10 lbs more lean muscle when I make my pro debut next year.J

ak

ub

ko

pc

ek

swiss rollSwitzerland’S lukaS wyler

iS the new amateur arnold

ClaSSiC overall Champ

by Giles Thomas


lasT seT GILES THOMAS’ EURO NEWS

150 fleX

| JUNE ’15

The rascal reTurns

Few would argue that the UK’s Rosie “Rascal” Harte

has pro potential. In 2012, Rosie won the UKBFF

British finals in the women’s body-building class and subsequently proved herself internationally two years running at the amateur Arnold Classic in the United States.

At last year’s Arnold Classic, Rosie switched to women’s physique and placed a stunning second to prove she belongs with the very best.

So how does she intend to take the step up to pro level?

“I’d like to do the new Amateur Olympia event in Liverpool in Octo-ber and after placing third in 2013 and second in 2014 I’d really like to go back to the Arnolds next year and go for that big win. I feel like I have unfinished business there.”

There are few amateurs that could make such an instant impact on the pro scene. Personally I think Rosie is top 6 Olympia and Arnold Classic pro material.

Just as Flex Lewis was tailor-made for the 212 pro class, Harte fits the bill for women’s physique perfectly.

Fingers crossed she gets the op-portunity to prove to the world that the UK still has the goods to make an impact in the IFBB.

Is RosIe HaRte next In LIne FoR a pRo caRd?

photography by DaNiel BRoWN


photography by iGoR KopceK

EURO-BABE OF THE MONTH

To say Ukrainian bikini pro Olga

Viazmetinova has had some good results would be a huge understatement.

Her career started with victory in the 2012 Ukrainian Championships and since then she has hardly looked back.

In 2013 she finished third at the amateur Arnold Classic in the United States and second at the Amateur Olympia in Prague.

Last year she recorded victories in the Women’s World Cup, European Championships, Amateur Olympia in Prague, Arnold Classic Europe and the World Championships in Canada to secure her pro status.

Now she wants more. “I will not stop,” she says. I don’t doubt it for one second.


152 fleX

| fEbrUary ’15

lasT seT GILES THOMAS’ EURO NEWS

FrenChman patriCk oStolani

haS Set hiS SightS on body-

building’S biggeSt Summit

photography by seBasTieN clauss

It never fails to amaze me how some of these

lightweight pros can possibly weigh 212 lbs or less.

France’s Patrick Ostolani is one of those fellows sporting some serious beef onstage.

During a recent conversa-tion he revealed he planned to compete at the BodyPower 212 pro show in Birmingham and some other contests in the hope of qualifying for the Olympia.

With more and more talent emerging from France in the past couple of years I asked Patrick who he felt was the best Frenchman competing today.

“Lionel Beyeke,” he replied. “He is an athlete who has great potential to progress in international competition. He has a harmonious body and strong determination.”

And who are his current favourite international phy-siques? “Phil Heath, Kai Greene and the great Flex Lewis,” he says. “They have managed to reach the absolute limit of physical development, and for that I have great admiration.”

climbing mounT olympia


154 fleX

| JUNE ’15

lasT seT GILES THOMAS’ EURO NEWS photography by KeviN hoRToN

melo momenT

Belfast-based nathalia Melo, who

won the Bikini olympia in 2012, is to stage her own show in dublin.

the nathalia melo Classic will take place on october 17th at the griffith College Conference Centre.

“it had always been a dream of mine to have my own show” says nathalia. “Since moving to belfast, i became close to competi-tors, trainers and the irbbF in the republic of ireland.

“my business partner, Calin brehaita, who is a trainer and iFbb interna-tional judge, and i came up with the idea of having the show in dublin when he hosted my seminar a couple years ago. it is going to be the first international competition in ireland.”

athletes can enter the following categories: bikini, bodyfitness, men’s physique and classic bodybuilding.”

Competitors from across europe can enter, subject to consent from their na-tional iFbb organisation.

BIKInI qUeen set to pRoMote HeR oWn sHoW In octoBeR


lasT seT NEWS

What does it take to get to

the top? Talent? Hard

work? Or is there an intangible factor that only winners possess? These are questions every athlete must face sooner or later in his or her quest to become a champion. One man with his own unique perspective on the subject is IFBB pro Kai Greene, who recently shared it with... American football fans?

In the lead-up to Super Bowl XLIX, the gridiron world met the iron world in a series of highly memorable video spots featuring Greene’s inimitable narration against a backdrop of highlights from the NFL’s biggest stars. Aired during ESPN’s Postseason NFL Countdown, they celebrated the game and the quest to be the absolute best.

The online reception was overwhelmingly positive, and it’s likely that more than a few American football fans searched “Kai Greene” to find out more about the man behind the inspirational words. While the Predator, who finished as runner-up in the past three Mr. Olympias, tries once again to realise his goal of winning his sport’s highest honor, we will see if he can make one of his more memorable quotes finally come to fruition.

The mindseT oF a champion

kai greene’S wordS oF

wiSdom inSpired an

unlikely audienCe

“eveRy cHaMpIon Was ONcE A

cONTENDEr WHo ReFUsed to gIve Up.” —kai greene

156 fleX

| JUNE ’15


Generation Iron is a riveting cinematic

experience that delves far beyond

bodybuilding and ftness culture. The

collector’s edition director’s cut is a

must-have for everyone.

The Generation Iron Collector’s Edition

Director’s Cut DVD release marks

the frst time since the 1970s that a

documentary exploring the lives of the

best bodybuilders in the world has

become available to the public

for home viewing…and a lot has

changed since then.

DON’T MISS THIS GREAT OFFER,

SUBSCRIBE TODAY!Telephone:

01795 414792 QUOTE CODE F01 Open weekdays 8am-8pm, Saturday 9am-1pm

Go online:

www.weider.subscribeonline.co.uk/fex/F01

*O�er available to UK direct debit subscribers only. £16.99 every 6 months (6 Issues). Limited stocks. Subscriptions may

be cancelled by providing 28 days notice prior to the first anniversary of the subscription. Please allow 28 days

for delivery of gift. This o�er is not available to Digital Edition subscribers

facebook.com/flexonlineuk

WHEN YOU SUBSCRIBE TO FLEX

USUAL

PRICE

£24.99

*

158 FLEX

| JUNE Õ15

BODYBUILDER OF THE MONTH

Ga

ry

Ph

illiP

s

LIFT

Zak Pallikarosis one of the most consist ent and successful British performers at home and abroad. He is a two-time UKBFF British masters champion for over-40s, a Four-timE winnEr at thE

jay cutLEr cLaSSic in America and a fve-time Mr Cyprus IFBB Grand Prix winner. He started this year with a top 15 fnish at the amateur Arnold Classic in America.

PREVIOUS WINNERS

January nathanDeasha

February DeanLesiak

March ZackMcGuirk

apriL GorDonsinGh

May eMMapaveLey

by John PLummer

FLUK0615_BBOTM.indd 158 4/28/15 2:52 PM

The Complete

Muscle & Fitness

Training System

- 5 DVD set

with every

new M&F

subscription*

Subscribers get it all:4 The world’s best strength training

and fitness magazine

4 Free M&F training system

worth £45

4 Delivered to your door

4 Never miss an issue

4 Save over 30% on newsstand price

4 Get your issue before it hits the shops

* New subscribers only. Ofer available to UK direct debit subscribers only. Limited stocks. The minimum subscription term is 12 months. Subscriptions may be cancelled by

providing 28 days notice prior to the first anniversary of the subscription. Please allow 28 days for delivery of gift. This ofer is not available to Digital Edition subscribers

MUSCLE & FITNESS SUBSCRIPTION OFFER

FREE

HOW TO

SUBSCRIBEPhone: 01795 592801 QUOTE CODE M01 Open weekdays 8am - 8pm, Saturday 9am to 1pm

Online:www.weider.subscribeonline.co.uk/musc/M01

WORTH

£45CURRENT

PURCHASEPRICE

160 FLEX

| february ’15

MIK

E N

EV

EU

X

TH

E S

HO

T

n

Ra

ch

el M

cL

ish

wo

n t

he

in

au

gu

ral M

s.

Oly

mp

ia i

n 1

98

0 t

o b

ec

om

e

fem

ale

bo

dy

bu

ild

ing

’s f

rs

t q

ue

en

, a

nd

fro

m t

ha

t m

om

en

t o

n,

sh

e

ins

pir

ed

co

un

tle

ss

sc

ore

s o

f w

om

en

to

ta

ke

up

we

igh

t tr

ain

ing

as

th

eir

p

rim

ary

me

an

s o

f f

tne

ss

. M

cL

ish

, w

ho

fo

cu

se

d o

n a

cc

en

tua

tin

g m

us

cle

to

ne

an

d s

ha

pe

ov

er s

ize

an

d d

ef

nit

ion

, w

on

th

e t

itle

ag

ain

in

19

82

be

fore

re

tirin

g t

wo

ye

ars

la

ter a

t th

e a

ge

of

29

. S

he

we

nt

on

to

a c

are

er i

n m

ov

ies

a

nd

wro

te b

oo

ks

on

ftn

es

s a

nd

nu

trit

ion

.

FL

EX

AP

PE

AL

FLUK0615_TSHOT.indd 160 4/27/15 11:20 AM

FOR MORE INFORMATION : QNTUK.COM - [email protected] – 01638662589

BEEFORCE - FULL LIKE A LION

BEEFHYDROLYSED

PROTEINMUSCLE BUILDING

WITH CREATINEMIXES WITH TASTES GREAT

WIDE LIKE WOLF - cloud.edcoan.ir

Documents

Transcript of WIDE LIKE WOLF - cloud.edcoan.ir