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Flex USA 2014-11 - Superunitedkingdom PDF
Flex USA 2014-11 - Superunitedkingdom PDF
NOVEMBER 2014
FLEXONLINE.COM
FLEXONLINE.COM
FLEXONLINE.COM
#MoreThanMuscle
RESEARC H & DEVELOPMENT
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Placebo
180
160
140
120
170 lbs.
1RM GAIN
BENCH,
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DEADLIFT
100
80
60
55.8 lbs.
40
20
0
Unlike with other so-called revolutionary ingredients that are only backed by animal studies, researchers at the prestigious University
of Tampa in Florida conducted a randomized, double-blind, placebo-controlled clinical study on very well-trained bodybuilders.
MUSCLETECH.COM
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2014
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NOVEMBER 2014
114
Max Charles
DEPARTMENTS
20
28
51
68
74
80
86
196
202
206
212
216
CHAIRMANS
LETTER
ARNOLDS PAGE
BIG NEWS
GYM BAG
ADVANCED
BODYBUILDING
ADVANCED
NUTRITION
EXTREME MUSCLE
LIFT STRONG
HARD TIMES
ONLY THE STRONG
BIG ASS MASS
EVENTS
THE SHOT
92
FLEX | NOVEMBER 14
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2014 Amateur O
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Cheat to Grow
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FLEX | NOVEMBER 14
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Build bigger quads using these four ultra-effective tips
There are so many unique training principles you can use to build bigger, stronger quads. I
Q
should know, because I tried just about all of them during my competitive days to ensure that
my lower body was as impressive as my chest, back, and arms. Because of my willingness to try anything and everything on leg day, I succeeded in creating a great pair of quads that helped me win
seven Mr. Olympia titles. Here are four of my favorite leg-training principles:
GO DEEP
Of all the factors
holding people back
when it comes to
adding size to the
quads, adequate
range of motion is
one of the biggest.
So many trainees go
only halfway down,
sometimes even
less, on squats, leg
presses, and hack
squats. Youll never
maximize quad
mass doing half
squats. On each and
every rep, you should
reach the point at
which your thighs are
parallel to the oor
on squats, or parallel
to the machine platform on leg presses
and hack squats.
And Im a huge fan
of going past parallel
from time to time
almost to where
my glutes would
touch the backs of
my ankleseven if
it means going a bit
lighter in weight.
20
FLEX | NOVEMBER 14
QUAD WORKOUT
EXERCISE
SETS
REPS
Barbell Squat
Smith Machine
Lunge
1520
Hack Squat
superset with
Leg Extension
1520
2014
AMATEUR
OLYMPIA
WORLD
SHOWDOWN
Sami
Al Haddad
(2011)
Ibrahim
Sami
Fahim
(2013)
2014 AMATEUR
OLYMPIA WORLD
SHOWDOWN
Nov. 2730
Moscow, Russia
28
FLEX | NOVEMBER 14
Mamdouh
Elssbiay
(2012)
SCENE AT THE
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BY
ANITA NIKOLICH
PER BERNAL
PHOTOGRAPHS BY
YOURS
FREE!
#bodyfortresstruth
WWW.BODYFORTRESS.COM
Use in conjunction with an intense daily exercise program and a balanced diet
including an adequate caloric intake.
These
statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
14-BF-1053rd
BENCH BIG
Double your explosive power with bands
PAVEL YTHJALL
51
BY GREG MERRITT
RETRO ATHLETE
EDGAR
FLETCHER
FLETCHER ON
BICEPS TRAINING
FLETCHERS
BICEPS ROUTINE
EXERCISE
SETS
REPS
Hammer Curl
68
Alternate
Dumbbell
Curl
68
Concentration
Curl
68
Barbell
Preacher Curl
68
EN
UT
GL
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FR
AVERAGE
THINKS
ANYTHING THIS GOOD MUST BE FAKE
Fuels muscles &
maximizes performance
Our best-selling proteinnow gluten free
with natural colors, flavors and sweeteners
delivers a 30% increase in muscle strength*
while maximizing recovery
60 g
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7.7 g
LEUCINE
8.5 g
AMINOS
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GLUTAMINE
*An 8-week study of athletes performing an intense resistance exercise training regimen demonstrated that those using this proprietary module of whey protein and leucine had greater increases in muscle strength and size than those on a placebo.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest you.
2014 General Nutrition Corporation. May not be available outside the U.S.
BY
GREG MERRITT
PUSH-PULL
58
FLEX | NOVEMBER 14
slipped out of popular usage in gyms. Its push-pull, and its a way of dividing
your upper-body workouts into pushing muscles on one day and pulling muscles
on another day. This was especially popular in the 80s, when most bodybuilders trained individual muscles less frequently than they did in the 70s, but not
as infrequently as they do today. Well explore this evolution and explain why a
push-pull system is still a totally awesome way of working muscles more often.
JASON BREEZE
TRAINING STYLES
Lets go back to the 80sback to the era of Miami Vice, Mtley Cre,
parachute pants, and Lee Haneys dominance of bodybuilding. Just as you
Q
dont hear totally awesome much anymore, another term from back then has
ENDURANCE
RECOVERY
PERFORMANCE
www.goBSN.com
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
AMX-GC1 2014 BSN For best results supplements should be taken as directed over time, at maximum dosage
in conjunction with a healthy diet and regular exercise program. Results may vary.
1-888-3Nutrex
Nutrex.com
SETS
REPS
Front Pulldown
1012
Barbell Row
128
1012
High-cable Row
1015
1015
1012
1012
Back
Rear Delts
Machine Rear Lateral
Traps
Dumbbell Shrug
Biceps
EZ-bar Curl
1012
1215
Wrist Curl
1215
SETS
REPS
128
128
Forearms
Flat-bench Flye
1012
Dip
1012
1012
62
Shoulder Press
128
1012
Side Lateral
1015
1012
1012
Pushdown
1012
Triceps
Preacher Curl
OF THE YEAR
THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION.
THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.
CREATINE SUPPLEMENT
FLEX EXPERT
ADVANCED BODYBUILDING
BY MATT PORTER
METABOLICALLY
UNGIFTED?
TRY THIS
By reading the
Q
title of this
article, I think we all
MUSCLE GROUP
TRAINING SPLIT
MONDAY
68
FLEX | NOVEMBER 14
Back width,
chinups,
pulldowns, etc.
A.M.
Chest
P.M.
Biceps
A.M.
Delts/Traps
P.M.
Triceps
THURSDAY
No weight training, 30
minutes of cardio only
FRIDAY
A.M.
Quads
P.M.
Hamstrings
/Calves
SATURDAY
Repeat a weak body
part of your choice
SUNDAY
No weight training, 30
minutes of cardio only
JASON BREEZE
7 a.m. : PRE-WORKOUT
MEAL 1 40g fast-assimilating protein (egg whites or
whey isolate), 50g of
slow- and fast-digesting
carbohydrates ( cup
oatmeal, toasted plain
bagel)
P.M.
WEDNESDAY
PERFECT HARMONY
Organize your double split
training routine with a six- to
nine-hour break between
training sessions. For example:
Training Session 1 is performed
at 8 a.m. and Training Session
2 is performed at 5 p.m.
8 a.m.: TRAIN
INTRA-WORKOUT 30g of
essential amino acids, 30g of
highly branched cyclic dextrins
Back thickness,
rows, deadlifts, etc.
TUESDAY
DOUBLE-SPLIT TRAINING
Training twice a day is a very useful tactic in increasing metabolism and potentially reversing
insulin resistance. Studies
have demonstrated that both
aerobic training and resistance
training can increase insulin
sensitivity in insulin-resistant
individuals. Studies also show
that weight training can increase
glucose uptake into muscle cells,
while shifting away from fat cells
via Glut-4 glucose transporter
proteins.
NUTRITION
PLAN
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ALL PROTEIN IS THE SAME
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100% real protein made with only high-quality,
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24 g
PROTEIN
130
CALORIES
4g
CARBS
1g
SUGAR
*When
used in conjunction with an exercise program. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or
prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest you. 2014 General Nutrition Corporation. May not be available outside the U.S.
JASON BREEZE
ARACHIDONIC ACID
SET A GOAL
GET A FREE PLAN
TRACK YOUR PROGRESS
STAY MOTIVATED
BODYBUILDING.COM/FINISH
THE
GOODS
Jacked-in-a-Box lets you try new products before you buy them. In October,
we sent out these 10 muscle builders.
PROTEIN
The foundation of
Q
building strength is protein.
Weve recommended consuming
anywhere from 1 to 1.5 grams
of protein per pound of target
body weight for years. The trick
is eating all that protein without
adding too many calories.
BPI has a new product
to make it a lot easier,
and more enjoyable, to get more
protein into your diet. We included samples of BPIs Funnbar
1 , a protein candy chew with 15
grams of protein, no sugar, and
only 15 calories.
Protein bars are another delicious way to get more protein, so
we included the Chocolate Peanut
Butter Cup Combat Crunch bar
2 from MusclePharm. Combat
Crunch has 20 grams of protein
and only 5 grams of sugar.
Two protein powders that
were drinking right now are
MHPs Maximum Whey (Chocolate Milkshake) and Gasparis
MyoFusion Elite (Milk Chocolate),
both included in October. MHP
Maximum Whey 3 has 25 grams
of protein per scoop. MHP uses an
enriched whey protein complex
with whey concentrate and
isolate, puried and condensed
through a double-ltration
process. Gaspari MyoFusion Elite
Protein Series 4 also has 25
grams of proteinwhey concentrate and isolate, milk protein
isolate, and micellar casein.
MORE BRANDS TO SAMPLE
BSN and Beast are two companies that understand the importance of sampling so consumers
can try new products. Each company provides different samples
in almost every Jacked-in-a-Box.
BSN sent the reformulated N.O.
X-plode in September, and in
76
FLEX | NOVEMBER 14
1
2
9
10
WIN THIS
5
FITBIT
Sign up for Jacked-in-a-Box
before 11/24/14 for a chance
to win a Fitbit Flex.
LEARN MORE AT
JACKED-IN-A-BOX.COM
INTRODUCING THE
PerformanceDriven
LINE FROM DYMATIZE
M.P.ACT, Amino Pro, and MPS have been specially formulated to fuel your
training, amplify your endurance through your workout, and accelerate
your tness gains. Work harder. Recover quicker. Reach your goals faster.
01
M.P.ACT
PRE
Ignite your training with this universityproven pre-workout. It provides caffeine
for quick, sustained energy; creatine
to support burst and strength; and
beta-alanine and BCAAs to support
improved endurance.
02
AMINO PRO
A NY TI M E
Take this to increase your endurance
during your workout. Instantly soluble
BCAAs minimize muscle breakdown
and initiate muscle repair. Electrolytes,
L-taurine, and L-citrulline support
hydration, energy, and circulation.
03
MPS
POST
Only one scoop needed for faster muscle
rebuilding, recovery, and growth. The 7g
of BCAAs, 2.4g of whey protein isolate,
plus HICA and KIC combine to trigger muscle
protein synthesis and help minimize
muscle protein breakdown.
TM
2014 DYMATIZE. These statements have not been evaluated by the FDA. This product is
not intended to diagnose, treat, or prevent any disease. As individuals vary, so will results.
FLEX EXPERT
EXTREME MUSCLE
BY CARLON M. COLKER, M.D. , F.A.C.N.
82
FLEX | NOVEMBER 14
CITIDRENE IS A
NATURAL, NONPHARMACEUTICAL
APPETITE SUPPRESSOR WITH
METABOLICSUPPORTING
PROPERTIES YET,
THIS TIME, WITHOUT EXCESSIVE
SPEED-LIKE EFFECTS.
as well. So it becomes a compounded problem when a drug produces a high and also
boosts dopamine. Thats when you have an
addict. Unfortunately the same can happen
with food because food can be so enjoyable, and even euphoric at times.
But if one can provide the dopamine
stimulation without the stimulation or high
of a drug or the euphoria brought on by overconsumption of food, then the addiction
can be avoided. It works much in the same
way as the satisfaction it creates in cocaine
addicts, helping to curb their penchant for
the drug. The clinical research shows this,
as in cocaine-addicted individuals, citicoline
increased brain dopamine levels and thus
reduced drug cravings in these comparatively
extreme cases. In the same way, it will help
nurture a natural feeling of satiety, thus taking the edge of the compunction to overeat.
Specic third-party clinical research on
citicoline abounds. As the research results
continue to come in, one preliminary study
demonstrated that it signicantly reduced
appetite while increasing brain function in
study subjects. The study looked at subjects
taking 2000mg per day for six weeks.
Changes in appetite ratings, weight, and
brain response to images of high-calorie
foods using functional magnetic resonance
imaging (fMRI) were measured. After six
weeks, signicant declines in appetite
ratings were observed. The higher dose
group also showed signicant increases in
functional brain responses to food stimuli.
Increased activation in these regions correlated with declines in appetite ratings.
Surprising to many experiencing the
lift provided, the truth is that it contains
absolutely no amphetamine or ephedra.
So theres no overamped feeling followed by
a hard crash. Perhaps even more provocative to some is that citidrene currently has
escaped banning on the World Anti-Doping
Agency (WADA) or International Olympic
Committee (IOC) lists of banned substances,
to which most mainstream professional
sports organizations comply. As a result, citidrene is not currently banned by any major
sports organization including but not limited
to NCAA, MLB, NFL, NBA, or NHL.
While its use continues to spread, whether citidrene ever reaches the vast market
popularity of ephedra remains to be seen.
Of course theres always the concern that
it might draw the ire of the pharmaceutical
companies and government regulators. If
thats the case, all bets are off. But for now,
citidrene remains in our arsenal.
Citidrene is available at citidrene.com. You can
get the latest 3rd edition of Dr. Colkers book,
Extreme Muscle Enhancement: Bodybuildings
Most Powerful Techniques, online at amazon
.com. In addition, Docs Whey is available on
peakwellness.com.
PER BERNAL
Soleivi Hernandez
IFBB Figure Pro
www.ExtremeEdgeSports.com
Available at ne natural food stores
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X 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.
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by ADAM GONZALEZ
GET IT
TOGETHER
One of the most crucial times of day for supporting muscle growth is immediately after workouts. When you
nish training, youve damaged muscle tissue and you may have driven your body into a catabolic state where
Q
it breaks down muscle tissue to repair the muscles youve just trained. Your tank is likely on empty, too. But you dont
need food at this time. What you need is a range of fast-digesting carbs and amino acids that drive nutrients to your
working muscles, protecting all of your muscles against breakdown. Heres what you should take in as youre walking
out of the gym to get you back into a maximal anabolic statebefore you go devour a clean whole-food meal.
Emphasize aminos that
increase protein synthesis
for repair and growth.
After workouts your body
needs specic amino acids to
help maximize protein synthesis, the process through
which muscles repair and
grow after weight training.
Taking in these aminos is
crucial because they digest
quickly, reaching the muscles
youve just trained. At this
time, you should get in
glutamine peptides, BCAAs,
and phenylalanine. With
BCAAs, look for products that
provide a higher amount of
leucine, the most effective of
the BCAAs for driving repair
and growth.
84
FLEX | NOVEMBER 14
Restock glycogen
with carbs.
Taking in fast-digesting
carbohydrates immediately
after training helps your
body replace the muscle glycogen you burned while you
were weight training. This
in turn provides you with a
greater source of this muscle
fuel the next time you train.
In addition, fast-digesting
carbs spur an insulin release,
driving carbs and other
nutrients to your muscles,
hungry for these nutrients
after workouts. Good sources
of carbs at this time include
those derived from potato
starch, glucose polymers,
and waxy maize.
Add ingredients that support muscle cell volumization and ATP production.
You know you need creatine to
encourage ATP production in
your muscles for better sets with
higher reps and more weight. But
you may not know that one of
the best times to take creatine
is after your workouts so that
you have plenty of creatine in
your muscle cells the next time
you train. Taking in creatine after
workouts also helps volumize
muscle cells, encouraging them
to expand to make the entire
muscle larger. In addition to multiple types of creatine (monohydrate, magnesium chelate,
gluconate), glycerol monostearate is also a cell volumizer.
CARB-FREE
INSULIN BOOSTER
Dark Matter Zero
Carb Concentrate
was designed to
spur insulin release
after workouts
while allowing you
to keep your carb
count low so you
can build muscle
mass while getting
ripped. In addition
to amino acids
and creatine that
support anabolism,
this product also
provides a no-carb
insulin amplier that contains
4-hydroxyisoleucine,
black rice extract,
and chromium
picolinate.
OPEN YOUR
GROWTH WINDOW
QYou may be
tempted to buy all
these as individual
supplements from
your local supplement store or online
favorite, but you
can nd them all in
Dark Matter from
MHP. This postworkout anabolic
growth accelerator
provides a peptide
protein synthesis accelerator containing
glutamine peptides,
BCAAs (10:1:1), and
phenylalanine. A
glycosaccharide
blend delivers
glucose polymers,
polysaccharides
from potato starch,
and waxy maize to
drive insulin release.
Finally, a cellvolumizing matrix
provides three forms
of creatine and glycerol monostearate
for mind-blowing
pumps and ATP
production.
60 g
PROTEIN
710
CALORIES
83 g
CARBS
10 g
CREATINE
BLEND
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Call 1.800.477.4462 or visit GNC.com for the store nearest you. 2014 General Nutrition Corporation. May not be available outside the U.S.
FLEX EXPERT
LIFT STRONG
BY STEPHANE CAZEAULT
ROW,
BRO!
Pack on upper-body
mass and keep your
shoulders healthy
86
FLEX | NOVEMBER 14
CHRIS LUND
BUILDING A BETTER
MOUSETRAP THE ULTIMATE
WAY TO GET PERFORMANCE
AND MUSCLE GAINS!
*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.
When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientic research data ndings for individual ingredients.
1Photos are members of Team BPI who received complimentary products in exchange for his testimony and photos.
TAKE DAILY
PROMOTE STRENGTH,
POWER AND ENDURANCE
AVAILABLE AT:
*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.
When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientic research data ndings for individual ingredients.
1Photos are members of Team BPI who received complimentary products in exchange for his testimony and photos.
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to treat, cure, diagnose, or prevent any disease. This product
should not be used in place of or as a substitute for recommendations by your healthcare professional. No clinical study has been performed on Lipodrene Hardcore. These
statements are based upon the active ingredients: Ephedra Extract, Acacia Rigidula, Theobromine, Yohimbe, Citrus aurantium, Caffeine, Green tea, 1,3 Dimethylamine HCl,
5-methoxytryptamine and Phenylethylamine. WARNING: this product can raise your blood pressure and interfere with other drugs you may be taking. Talk to your doctor about this product.
BY
TONY MONCHINSKI
PER BERNAL
PHOTOGRAPHS BY
98
FLEX | NOVEMBER 14
LEAN MUSCLE
RECOVERY
www.goBSN.com
Copyright USPlabs, LLC. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or
prevent any disease. Information in this ad should not be used as an indication or prediction of your individual results. These products are meant to be used in
conjunction with a proper nutrition & exercise program. Your results are completely dependent upon the amount of effort you put into it, which includes eating
& exercising properly. You should consult your healthcare practitioner before beginning any such plan. All examples are for illustration purposes only. USPlabs
is not affiliated with, and its products are not endorsed by, the United States Pharmacopeia, Rockville, MD. Endorsers began their relationships with USPlabs as
product users before endorsing the company. USPlabs Endorsers may have been remunerated for their endorsement.
www.USPlabsDirect.com
Available at:
XXXIJUFDIQIBSNBDPNt'PSNPSFJOGPSNBUJPO
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This product should not be used in place of or as a substitute for recommendations by your healthcare professional. No clinical study has been done on Anavar.
7KHVHVWDWHPHQWVDUHVSHFLFDOO\EDVHGRQWKHDFWLYHLQJUHGLHQWV%(&$%+&UHDWLQH$73,QRVLQH.HWR'LRVJHQLQ
THAT SAID,
NOT ALL
COMPETITIVE
BODYBUILDERS
ARE ALIKE.
MAX
CHARLES
IS SIGNIFICANTLY
DIFFERENT FROM
HIS FELLOW
IFBB PROS.
116
FLEX | NOVEMBER 14
HIGHLIGHTS OF THE
E
N
E
M
E
R
T A
X UL
-E
R M
E R
P O
U F
S
THE MOST
ADVANCED
CLEAN SENSORY
PRE-WORKOUT EXPERIENCE
Engineered with 7 super-extreme and cutting-edge,
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CHARLES
OLD TRAINING SPLIT
MONDAY
TUESDAY
Chest
WEDNESDAY
Quads
THURSDAY
Shoulders
FRIDAY
Back
SATURDAY
Arms
SUNDAY
Off
BICEPS WORKOUT
EXERCISE
SETS
REPS
2030
4050
1630
Dumbbell or Rope
Hammer Curl
1630
One-arm Preacher
Curl
20-30
Alternate
Dumbbell Curl
2030
Machine Curl
24
2030
2030
Dumbbell
Concentration Curl
TRICEPS WORKOUT
EXERCISE
SETS
REPS
Wide-grip Cable
Pushdown
2530
Rope Pushdown
2530
25-30
Machine Dip
25-30
Cable Kickback
4050
120
FLEX | NOVEMBER 14
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5 REST-PAUSE
Charles used a lot of rest-pause sets when
he trained triceps (not so much with biceps).
Again, its about pumping as much blood
into his arms as possible. Charles has
enormous arms, which means hes shuttling a
whole heck of a lot of plasma to those things.
When he did rope pushdowns, hed do 2530
reps, rest momentarily, go for 2530 more,
rest again, then continue ad innitum until
he couldnt move his arms. After a brief rest,
Charles would do 6 more sets (this helps
explain how a Max Charles workout routine
can take three hours)
DONT EAT
6 FOR SIZE
The above is meant tongue-incheek because Charles challenges everything we learned
in Bodybuilding 101 about
muscle growth due to protein
synthesis. This isnt a guy who
built his size eating 68 meals
spaced out every 2 to 2 hours,
supplemented by protein
shakes. His growth is mindboggling, in terms of his size
(standing 5'11", he weighs 300plus pounds off-season) and
the fact that he grows at all
given how little he consumes.
Charles has no appetite until
contest time. This is the man
who is infamous for noshing
on one regular-sized plate of
beans and rice throughout the
day and consuming gallons of
soda and V8 vegetable juices.
Every time I ask Charles about
his diet he says the same thing:
Im planning on changing it.
When I ask him how his diet
has changed since competing
as a pro, Charles replies, Im
planning on changing it.
Again, this guy is a freak! FLEX
CHARLES HAS
ENORMOUS ARMS,
WHICH MEANS HES
SHUTTLING A
WHOLE HECK OF A
LOT OF PLASMA
TO THOSE THINGS.
122
FLEX | NOVEMBER 14
BREAKTHROUGH
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THE ISSUE
BECOMES
WHETHER
OR NOT
THE
MUSCLE
HAS THE
ABILITY TO
PRODUCE
ENOUGH
STRENGTH
TO OVERCOME THE
EFFECTIVE
WEIGHT
CREATED
BY THE
DISTANCE
FROM THE
BODY.
The perfect cheat is not simply throwing the weight up, but rather its the ability
to move your body around to provide just
the amount of extra help necessary to get
through the sticking area. An example of
this is the difference between launching
the weight from your hips to shoulders in
a biceps curl versus muscling through the
sticking point by leaning back a little bit.
The rst method simply uses momentum
and removes stress from the biceps and
thus, if youre trying to build muscle,
simply wont cut it. Instead, a little lean,
or even an excessive lean, will help keep
tension on the biceps while you power
through the rep. While this may not seem
like much of a difference, the results can be
profound.
Without going super-science on you,
a quick understanding of the basic biomechanics of how the body uses levers to
130
FLEX | NOVEMBER 14
CHRIS LUND
FOR HARD
GAINERS AND
STRENGTH JUNKIES
GROWTH STIMULATING PROTEIN
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EXERCISE
TARGET REPS
CHEAT REPS
SETS
Barbell Curl
10
Cable Curl
12
10
Single-arm Alternate
Dumbbell Curl
12
Dip (weighted)
10
Skull Crusher
12
Pushdown
10
Dumbbell Extension
12
DONT BE A
LAUNCHER
You can always spot the rookie
cheater. He is the one taking
a big rst swing launching
the weight upward, generating so much momentum the
weight powers through the
sticking point. And while this
accomplishes the task of lifting
the heavy weight, it takes the
emphasis off the muscle youre
trying to work. Essentially, the
only part of the rep that may
actually help develop muscle
is the very end, if youre able to
slow it down. Its a fair mistake
for novice lifters to make, but
theres no excuse for the
seasoned veteran who
sloppily throws around the
weight because hes tired. You
have a choice. You could just
stop and not waste time, but an
even better solution is to strip
some weight and crank out a
few more reps. To develop big,
thick, and well-peaked muscles,
dont be a launcher.
132
FLEX | NOVEMBER 14
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TRICEPS
BACK
SHOULDERS
Shrug
As youre shrugging up, pull up
slightly like youre curling the
weight. Be careful not to strain
your biceps by curling too much.
Pushdown
Hunch over the top of your arms
to give a little extra body weight
to the push. Do not push hard
and fast and create too much
momentum.
Cable Row
For all cable rows and pulldowns,
shrug your shoulders up, lean
backward while sticking your
chest out, and pull through the
movement.
Lateral Raise
Rather than throw the weight up
by extending your legs and rolling
up on to your toes, slowly bend the
legs and squat down so the weight
continues to stress the deltoids on
the way up.
Bentover Row
Bend deeper at the knees, lowering your body toward the weight.
If you stand up to much you will
move the emphasis from the lats
to the traps.
CALVES
Calf Raise
Whether seated or standing,
you can use your upper body
strength to lift up on the pads
slightly alleviating some of load.
This will only help slightly but
can be effective.
Military Press
Lean backward, slowly bringing
the anterior deltoids and upper
bers of the chest into play. This
will keep the weight moving.
QUADS
Leg Extension
Grab the handles tight and lean
forward. During the lift lean
backward into the chair
and pull hard.
HAMSTRINGS
Lying Leg Curl
Raise your hips off the bench and
dorsiex at the ankle so you pull
the weight closer to you.
BICEPS
Any Curl
Pull your elbows back as you curl
upward while slightly leaning
backward to reduce the distance
the barbell or dumbbell is from
the body.
CHEST
Pec Flye and Cable Crossover
Whether standing, seated, or
lying, slowly cave your chest in
and hunch your back by leaning
forward. Then bend your elbows
slightly more than normal to
nish the rep.
FLEX | NOVEMBER 14
KEVIN HORTON
CONGRATULATIONS
PHIL HEATH
4X MR.OLYMPIA
2011
2012
2013
2014
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Learn more at
@giftednutrition
@giftednutrition
WWW.GIFTEDNUTRITION.COM
138
FLEX | NOVEMBER 14
THE
NON-CHEAT
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AFTER
AFTER
My strength has gone through the roof with MaxxTOR In only 8 weeks I increased my strength on my bench
and squats over 50% while getting ready for a Physique Contest. I gained 8.5 lbs. of lean muscle and lost
11.7% body fat. When I saw the results of my In Body scans at my local Max Muscle store after only 8 weeks of
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AFTER
AFTER
Every time I took MaxxTOR I could feel my strength increase. My bench went from 145 to 215 for 8 reps in the
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with my personal goals. I am hooked on MaxxTOR!
Cody YahnVancouver, WA
When I started taking MaxxTOR, I noticed a dramatic increase in my energy levels. It helped me push past the
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body fat. I followed a strict diet plan and trained hard every day in the gym using MaxxTOR as my pre-workout.
At the end of 8 weeks, I weighed 175lb with 5.58% body fat! I gained 12lbs of lean muscle and a shredded
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AFTER
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Alvin CooperDunnigan, CA
While taking MaxxTOR I noticed my strength has increased more rapidly than it had ever before. In only
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180
FLEX | NOVEMBER 14
KEVIN HORTON
Q
1MODERATE
Fedorov toiled in a gym created years earlier by his father and his fathers friends in an equipment building in a sprawling St. Petersburg cemetery. Most of his training knowledge he learned
from his self-taught dad and from trial and error. This and Fedorovs meager workout equipment led him to include several unique exercises in his routine. Lets focus on four.
182
FLEX | NOVEMBER 14
HAMSTRING RAISE
Fedorov and his Cemetery Crew
may not have invented this, but they
discovered this rarity by themselves.
The ham raise (aka the Superman)
is performed on a back-extension
bench set so only your calves are
touching the pad. Then, while keeping your upper body in line with your
thighs, lift yourself up to a perpendicular position by contracting your
hamstrings.
UNDERHAND
SHOULDER PRESS
By doing overhead presses underhand with a shoulder-width grip,
you place almost all of the focus on
your front delts. By contrast, when
your elbows are out at your sides
for overhand shoulder presses, you
work your anterior delts with your
front delts. Fedorov often did these
with a Smith machine.
BE UNIQUE
STAY
STRICT
It wasnt sloppy form that
CHRIS LUND
184
FLEX | NOVEMBER 14
186
FLEX | NOVEMBER 14
DOUBLE UP
In October 2003, Fedorov nished third behind Coleman and Cutler in the Russian Grand Prix.
The next year, when Cutler didnt compete, Fedorov was second to Coleman in the same contest.
You might not think the Russian phenom, who barely spoke a word of English, and the American
Coleman, 14 years his senior and then in the midst of his eight-year Olympia reign, shared much in
common besides gargantuan size and those close contest placings. However, their training was remarkably similar, from their emphasis on free-weight basics for moderate reps to the ultra-hardcore
gyms where they sweat to their double-split routines. When doing a double split, you train twice
daily. Fedorov double-split three of his four training days (all but the day he trained quads). This
allowed him to emphasize individual body parts by giving each its own workout.
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FLEX | NOVEMBER 14
During ve of his seven workouts (biceps, hamstrings, back, triceps, and quadriceps),
Fedorov did an exercise that worked his left and right sides separately. To do this, he
even incorporated the aforementioned unique exercises, one-arm low-cable rows and
cable leg adductions. Whenever possible, I want to include an exercise that lets me
fatigue each of my two sides alone, he stated. Your left and right sides are never
exactly the same in terms of strength, so if you include a one-arm or one-leg exercise,
you know you can push each side to failure during those sets.
CHRIS LUND
MAKE
UNILATERAL
DECISIONS
ENHANCED ENDURANCE
MAXIMUM PERFORMANCE
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194
sets. Each of his three superset combinations was focused on a different deltoid head.
Dumbbell front raises paired with underhand shoulder presses targeted his front delts.
Dumbbell side laterals coupled with medium-grip upright rows worked his medial delts.
Both of these duos had the added benet of pre-exhaustion because he did an isolation
exercise before a compound exercise. Finally, cable rear laterals teamed with bentover
dumbbell rear laterals hit his rear delts.
FLEX | NOVEMBER 14
10 AIM HIGH
SUPERSET
SHOULDERS
He switched it up when he hit delts. His shoulder workout consisted entirely of super-
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FLEX | NOVEMBER 14
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FLEX | NOVEMBER 14
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RESEARCH INDICATES
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CARBS AROUND 50% TOTAL
CALORIES, ALONG WITH
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DEQUATELY MINIMIZED.
208
FLEX | NOVEMBER 14
when both carbs and fat are present. The utilization of fat for fuel
will be in proportion to the carb
decit. There is a threshold, however, below which lowering carbs
further does nothing to hasten
fat loss while greatly increasing
muscle loss. So getting fanatical
about avoiding carbs is not only
unnecessary but quickly becomes
detrimental, especially for a
drug-free bodybuilder. Research
indicates that if one is able to
keep carbs at around 50% of total calories, along with adequate
protein intake, muscle loss can be
adequately minimized.
Last but not least, fat. Current
fat-intake recommendations stem
from maximizing testosterone
levels. Compared with insulin and
IGF-1, however, testosterone is not
as potent at preserving muscle
mass for the natural bodybuilder.
Insulin and IGF-1 are related to
total carbohydrate intake. Again,
if the goal is to preserve muscle
mass, reduce fat rst if it means
carbs or protein would be reduced
below ideal ranges. A fat intake of
1520% of total calories would be
appropriate.
To summarize, total calories
should not be cut below the
amount that results in one to
two pounds of weight loss per
week. As you get closer to the
contest date, you will want to
reduce weight loss to one pound
per week to save more muscle.
That should help you plan how
many weeks you need to diet. Protein should range from one to 1.5
grams per pound of body weight.
Carbohydrates should stay as high
as possible, while protein should
be kept in the ideal range and
still allow for one to two pounds
of weight loss per week. Fat can
make up the rest and should fall
between 15-20% total calories.
All of this will give you a starting
point. Careful adherence to your
diet will make adjustments more
effective as necessary.
And last but not least, give
yourself plenty of time to get into
contest shape. Its better to be
contest ready at least two weeks
before the show, then give yourself time to increase your calories
slightly and ll out a little bit.
You will be fuller and have better
control over water retention.
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08
NPC NATIONAL
NOVEMBER
21/22 MENS & WOMENS NATIONALS
BODYBUILDING, FIGURE, BIKINI, AND
PHYSIQUE Miami, FL. Contact Steve
Karel/Pam Betz, pambetz@aol.com,
nationalbodybuilding.com.
02
22
DECEMBER
06
JANUARY 2015
17
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31
01
FEBRUARY
14
21
MARCH
14
21
Q For additional local event listings, information on entering these contests, and more, go to npcnewsonline.com and ifbbpro.com.
FLEX (ISSN 8750-8915) Vol. 31, No. 10 is published monthly except combined December/January and July/August issues each of which counts as two of twelve in an annual subscription by Weider
Publications, LLC, a division of American Media, Inc., 4 New York Plaza, 4th Fl, New York, NY 10004. Periodical Rates Postage Paid at the New York, NY Post Office and at additional Mailing offices.
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212
FLEX | NOVEMBER 14
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READERS MARKET
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MIKE
MATARAZZO
Q to earn his IFBB pro card. Ever since then, Michael Richard Matarazzo rocked the bodybuilding world for the next decade with his
high-voltage personality. Though he never won a pro show, he placed runner-up three times and stood on the Olympia stage seven
times, placing ninth in 1998. Matarazzo had triple-bypass heart surgery in 2004. He suffered a heart attack in 2007, and on Aug. 3,
2014, Matarazzo was in intensive care awaiting a heart transplant. Sadly, he died on Aug. 16. Fans will always remember the Boston
native with the freaky arms and calves and over-the-top stage persona. Stay tuned for more on one of the sports most likable athletes
in a special tribute in our next issue.
216
FLEX | NOVEMBER 14
CHRIS LUND
He came out of nowhere to upset favorite Flex Wheeler at the 1991 NPC USA, winning the heavyweight class and overall honors
HOW TO ENTER:
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www.optimumnutrition.com/pro and enter the unique code (Entry Code) found under the caps sticker of specially marked
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Optimum Nutrition, Attn: Consumer Affairs, 975 Meridian Lake Dr., Aurora, IL 60504. Sponsor: Glanbia Performance Nutrition
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