Professional Documents
Culture Documents
Flex USA July-August 2017 PDF
Flex USA July-August 2017 PDF
Flex USA July-August 2017 PDF
52 NEW
INTENSE
PREWORKOUT
P.92
GROW
8X MR. OLYMPIA
RONNIE
NOW!
45 Routines
COLEMAN
Exclusive Interview
Plus HisTotal
For Bigger: Body Workout
PECS
LATS
LEGS
ARMS
GET
POWER RIPPED
AND SIZE
WITH OUR 6-WEEK
WITHOUT CARDIO!
MUSCLE-SHOCKING PLAN!
TRAINING WILL NE VER BE THE SAME .
NEW PRE-WORKOUT
C O M I N G S O O N T O:
Find a retailer near you at
DYMATIZE.COM
INSIDE THIS MONTH JULY/AUGUST 2017 COVER PHOTOGRAPH BY ROBERT REIFF
DEPARTMENTS
16
CHAIRMAN’S LETTER
A message from our
chairman, president, and
CEO, David J. Pecker.
18
ONLINE
Stay current with all the
hot topics trending now at
FLEXonline.com.
20
HIT LIST
Everything you need to
know this month to make
life worth living.
22
FEATURES JUST THE FACTS
Groundbreaking research
30 176
and must-have tips in
THE LION OF WINTER RISE AND DINE
the training and nutrition
Ten years after he last Start your day with these
universe.
competed, the eight-time protein-packed recipes.
Mr. Olympia is older, wiser, 45
bruised, and battered, 182
1ST SET
but he’s still irrepressibly POWERBUILDING 2.0
All the happenings with
Ronnie “Ain’t Nuthin’ but a Combine the best
Mr. Olympia Phil Heath,
Peanut” Coleman. celebrates his 70th of powerlifting and
212 Olympia champ Flex
bodybuilding to build
birthday. It’s been a Lewis, the entire Team
100 dense muscle and freak
remarkable 70 years in Weider roster, and more.
strength in six weeks.
MACHINE-MADE PECS which he attained No. 1
This machine-only status in bodybuilding, 67
192
chest routine will make Hollywood, and California LIFT
NO MORE BAD
your pecs grow. politics. We review the life Techniques that work,
WORKOUTS
and extraordinary times routines that produce
Use indicator sets to
110 of Arnold through the customize your training
results, and other things
GET RIPPED...WITH NO prism of his own words. to help you make the
for maximum results.
CARDIO! most of your gym time.
Ignite hypertrophy and 202
melt away fat. 142 83
THE NEW MECCA
PROFESSIONAL BADASS OF MUSCLE FOOD & SUPPS
136 From hockey fights to How Bev Francis’ Everything you need to
ARNOLD: IN HIS high heels, IFBB pro Powerhouse Gym eat, drink, or mix first and
OWN WORDS bikini competitor Katie then drink, to help you
COURTESY OF WEIDER HEALTH & FITNESS; CHRIS LUND
212
LAST SET
126
Contest results, athlete
updates, and more.
224
THE SHOT
This moment from 2009
featured the Father of
Bodybuilding, the late Joe
Weider, in his last FLEX
photo shoot.
LUCKY 7?
PHIL HEATH IS AIMING
CHAIRMAN AND CHIEF EXECUTIVE OFFICER
EDITORIAL
DAVID PECKER
ADVERTISING
VP/Editorial Director EVP/Group Publishing Director
TO BECOME THE OLYMPIA- SHAWN PERINE CHRIS SCARDINO
WINS RECORD HOLDER, Managing Editor, Enthusiast Group/Books Associate Publisher-Integrated Marketing
BUT HE NEEDS TO CAPTURE BRIAN GOOD JAMES CRESS
West Coast Editor DAVE IAN LEE Advertising Director DARA MARKUS
SANDOW NO. 7 FIRST Senior Editor ZACK ZEIGLER Associate Director of Marketing
Senior Writer GREG MERRITT SAMANTHA DITATA
Senior Web Editor ANGELICA NEBBIA
ON THIS MONTH’S COVER Editor ANDREW GUTMAN EASTERN SALES OFFICE
we feature a man many consider Copy Chief PEARL AMY SVERDLIN 4 New York Plaza,
to be history’s greatest bodybuilder: Copy Editors 4th Floor, New York,
eight-time Mr. Olympia Ronnie JEFF TOMKO, YEUN LITTLEFIELD, NY 10004; (212) 339-1900; fax (212) 510-1947
STEVE LEVINE Digital Sales Manager MIKE MYERS
Coleman. During his peak years, Digital Account Manager EMILY KUHN
Ronnie was so dominant that his Research JAMES RILEY
Editorial Production Director Business Manager IVELISE ESTREMERA
closest rivals would all but concede RUSSELL MENDOZA Administrative Assistant TRACY GUNTHORPE
that they were competing for second Editorial Associate Director
DETROIT SALES OFFICE
place—before the contest! To date, VICTOR KIM
RPM Associates, 285 Coats Road,
the only other person to notch eight Digital Director DECLAN O’KELLY
Suite 206, Lake Orion, MI 48362;
Olympia victories is Lee Haney, every Editorial Assistant ROSE MCNULTY
(248) 690-7013
bit the bodybuilding legend as is ART Detroit Sales Representative JAY GAGEN
King Coleman. Yet this year we may Art Director RAMÓN GAMARRA MIDWESTERN SALES OFFICE
witness a challenger to Ronnie’s and Designer CYNTHIA NG 1005 West Grove Street, Arlington Heights,
Lee’s all-time record come within one Contributing Designer SEAN OTTO IL 60005; (312) 545-8041; fax (847) 749-0469
victory of matching these two legends. Photo Director ANTHONY NOLAN Sales Director DARRIN KLAPPRODT
Staff Photographer/Photo Editor
Phil Heath has already won six ERICA SCHULTZ WESTERN SALES OFFICE
straight Sandows and will be going for Photo Editor GABY CHIANG 6420 Wilshire Blvd., 15th Floor,
a seventh on Sept. 16. You might Los Angeles, CA 90048; (818) 595-0473
assume that as the six-time defending EDITORIAL CONTRIBUTORS Senior Account Director TALIN BOUSTANI
champ, victory No. 7 is all but assured. MICHAEL BERG, ADAM BIBLE,
SOUTHEASTERN SALES OFFICE
Yet a win is far from guaranteed. ERIC BROSER, BRYAN HAYCOCK,
1000 American Media Way, Boca Raton,
Dexter Jackson, Shawn Rhoden, ROGER LOCKRIDGE, STEVEN STIEFEL,
FL 33464-1000; (561) 997-7733;
JOE WUEBBEN
Big Ramy, Cedric McMillan, Roelly fax (561) 266-0664
Winklaar, and surging stars like PHOTO & ART CONTRIBUTORS
Brandon Curry, Dallas McCarver, and Photographers WEIDER PUBLICATIONS, LLC
Sergio Oliva Jr. would all love to be the IAN SPANIER, A SUBSIDIARY OF AMERICAN MEDIA INC.
CHARLES LOWTHIAN, PER BERNAL CHAIRMAN, PRESIDENT
man who deposes the king. Uneasy & CHIEF EXECUTIVE OFFICER
Contributors
lies the head that wears the crown, ALBERT BUSEK, CARUSO, BILL COMSTOCK, DAVID PECKER
it is said, and Phil Heath knows that ISAAC HINDS, KEVIN HORTON, Executive Vice President/
he will need to be at the top of his CHRIS LUND, CHRIS NICOLL, Chief Marketing Officer KEVIN HYSON
game if he wants to keep his crown ROB PICK, PAVEL YTHJALL, ART ZELLER Executive Vice President/Chief Financial Officer/
firmly in place. Chief Operating Officer CHRIS POLIMENI
PRODUCTION Executive Vice President, Digital Media
Of course, men’s open bodybuilding Operations/CIO DAVID THOMPSON
is but one of many, many exciting Production Manager ANN MCCAFFREY
Distribution Manager MARC MELCHER Senior Vice President/Chief Digital Officer
competitions and expo spectacles BRIAN KROSKI
taking place in Vegas. For details INTERNATIONAL PUBLISHING,
Senior Vice President, Operations ROB M. O’NEILL
on all that will be happening Olympia Vice President, Consumer Marketing
ENTHUSIAST GROUP
EPHRAIM R. BRENNAN
Weekend, and to purchase a ticket, go Group Publisher SAMANTHA LUND
to mrolympia.com. And if you do join TEL: +44 (1) 1423 550 848 President of the IFBB Professional League
us this September, you may very e-mail: slund@weideruk.com JIM MANION
Founder and Chairman Emeritus
well get to shake hands with Ronnie, JOE WEIDER (1920–2013)
Lee, and the select few who have
earned the title Mr. Olympia over the
past 52 years. FOREIGN EDITIONS
Algeria Argentina Australia Bahrain Belarus Belgium Chile Croatia Ecuador Egypt France Germany Gibraltar
Guatemala Ireland Italy Jordan Kazakhstan Kuwait Latvia Lebanon Lithuania Luxembourg Malta Mexico Netherlands New Zealand Oman
DAVID J. PECKER Paraguay Peru Philippines Qatar Russia Saudi Arabia Spain Syria Thailand Turkey United Kingdom Uruguay Venezuela
Chairman, President,
and Chief Executive Offi DISCLAIMER Please consult your physician before beginning any exercise
of American Media Inc. or diet program, or when making changes in an existing program.
PRINTED IN USA
WE ASSUME NO RESPONSIBILITY FOR RETURNING UNSOLICITED MATERIAL, INCLUDING
BUT NOT LIMITED TO PHOTOS, ARTWORK, MANUSCRIPTS, AND LETTERS.
DUAL-DELIVERY
TECHNOLOGY
EXCLUSIVE TO
HYDROXYCUT®
T
ADVANCED WEIGHT LOSS
Subjects taking C. canephora robusta
lost an average of 10.95 lbs. in 60 days
with a low-calorie diet, and 3.7 lbs. in
8 weeks with a calorie-reduced diet
and moderate exercise.
UNMATCHED NEUROSENSORY
Unrivaled sensory experience from
an advanced Neurosensory Matrix
including huperzine A, choline
bitartrate, yohimbe and lion’s mane.
ULTIMATE THERMOGENESIS
Extreme energy, enhanced mental
focus and ultimate thermogenesis
from a precise and scientifically
researched dose of caffeine anhydrous.
AVAILABLE
EXCLUSIVELY AT
1
Based on AC Nielsen FDMx sales data for Hydroxycut® caplets.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017 MUSCLETECH.COM
PHIL HEATH
FLEX LEWIS
JUAN MOREL
STEVE KUCLO
WILLIAM BONAC
exCLUSiVe
™ THE BEST WORKOUTS
250mg 3g 3.2g
TEACRINE® L-CITRULLINE CARNOSYN®
ACTIVSPHERE™ * AND PEPFORM® BETA-ALANINE*
L-CITRULLINE PEPTIDES*
*Per 2 scoops
AVAILABLE
EXCLUSIVELY AT
1
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017 MUSCLETECH.COM
5 THINGS
TO KNOW
THIS MONTH
5.11 RECON
TRAINER
These trainers are
lightweight and flexible
and constructed mainly
of breathable mesh
with a durable leather
overlay that can stand
up to outdoor training.
The best part: They
won’t break the bank.
$59.99, 511tactical.com
MUSCLEMEDS
CARNIVOR MASS
BIG STEER
MuscleMeds’ Carnivor Mass
has 50 grams of protein per
four scoops, and its aminos
are 350% more concentrated
than those in steak. It also
features iSpike, an exclusive
tech that quickly boosts
insulin, so you get an anabolic
TRX GO impact that promotes muscle
While it shouldn’t make growth and tissue repair. For
up your entire routine, guys who can’t get enough of
training with your own Carnivor, the company has
body weight recruits introduced the Big Steer
C O U R T E S Y O F S O N Y P I C T U R E S E N T E R TA I N M E N T I N C .
Featuring:
- Raw Nutrients™ Multivitamin - Clinical Strength Omega-3s
- Liver Guard - Digestive Enzymes
- GlucoBolic™ - ZMAg P.M.
FEEL-GOOD WAVES
According to a study A HAPPY
from New Mexico WALK
Highlands University,
the pressure waves
that are created when
we walk send waves
through the arteries that
significantly modify and
can increase the supply
of blood to the brain.
Scientists discovered
that even though you
hit with a lighter step
when walking, it creates
a larger pressure wave
that boosts blood flow
to the brain even more
than running, optimizing
brain function and giving
us a sense of well-being.
POTTY MOUTH
A British Psychological
CHRIS LUND; KEVIN HORTON
70
Percentage of
your daily sodium
intake that you
get from packaged
foods and eating
out, according to a
study in the journal
Circulation.
PERFECT PARTNERS
Scientists at Johns Hopkins studied
the survey responses and records of
more than 10,000 Americans spanning
almost 20 years and found that there
seems to be a direct relationship
between exercise and vitamin D that
supersedes the health benefits of
either factor by itself.
The more the subjects exercised,
the more vitamin D they had in their
blood. In addition, the most active
people—who also had the highest levels GET T Y IMAGES
of vitamin D—ended up with the lowest
risk of developing heart disease in
the future.
KATIE
CHUNG
PHOTOGRAPH BY
HUAPER BERNAL
THE LEGENDARY AND BRUTAL WORKOUTS THAT BUILT THE PHYSIQUE
OF EIGHT-TIME MR. OLYMPIA RONNIE COLEMAN (“LIGHT WEIGHT, BABY!”)
Seated
Dumbbell Press 4 12
Superset with
Front Dumbbell Raise 4 12
WEDNESDAY
CHEST
EXERCISE SETS REPS
CHEST
EXERCISE SETS REPS
Flat Bench
Dumbbell Press 4 8–12
TRICEPS
Skull Crusher 4 12
Machine Dip 4 12
Superset with
Overhead Extension 4 12
CALVES
Donkey Calf Raise 4 12
FRIDAY
LEGS
EXERCISE SETS REPS
Leg Extension 4 30
MROLYMPIA.COM 6
THE
TEN YEARS AFTER HE LAST
COMPETED, THE EIGHT-TIME
MR. OLYMPIA IS OLDER, WISER,
BRUISED, AND BATTERED AND
HARBORS AN UNWANTED
CONSTANT COMPANION, BUT
HE’S STILL IRREPRESSIBLY
RONNIE “AIN’T NUTHIN’ BUT A
LION OF
PEANUT” COLEMAN.
WINTER
BY PETER McGOUGH
MROLYMPIA.COM 31
IT’S ALWAYS reminder of the ransom paid for This writer knows the pain
past glories. What’s always there? is always there. I’ve seen it in
THERE, In the case of eight-time (1998– his eyes. Let me tell you a story.
ALWAYS. 2006) Mr. Olympia Ronnie Coleman, Rewind to Sunday, March 6,
Oh, the intensity levels fluctuate; it’s pain. At times stultifying pain, earlier this year. I’m in the lobby
some days are not as bad as but it doesn’t stop him from of the Hilton Hotel in downtown
others, but it’s always there. Like being who he is and sustaining a Columbus, OH, the day after the
CHRIS LUND
death, taxes, and that annoying philosophy he has followed since conclusion of the 2017 Arnold
little Brit lizard on the Geico ads, he started competitive bodybuilding Classic. It’s just after 6 p.m., and
it’s always there; a throbbing back in 1990. my wife and I are ready to go out
MROLYMPIA.COM 33
graph of me as
Big Ronnie was
a 5-year-old
an underdog St. Hugh’s milk
to Flex Wheeler, monitor and
Kevin Levrone, one of crazy
Shawn Ray, and Uncle Arthur
a host of others strangling a
going into the stoat.) The
1998 Mr. Olympia. surgeries
But he did what
represent a
those future
legends never
crazy list—our
accomplished. subject has
been involved
in more operations than Dwight
Eisenhower in World War II. Neck,
hips, back, knees, legs (why did
the lyric “My hip bones connected
to my backbone” drift into my
consciousness?)—they’ve all been
the focus of a surgeon’s knife.
It’s the back surgeries that
have been the most debilitating
and have left him in crutch mode.
The most serious took place on
Feb. 2, 2016, a few days before
is here this evening is relaxing?” but the riddle of why Ronnie was he was about to get on a plane to
In that Southern lilt, Ronnie still repping intrigued me, and I fly home from Russia, when his
says, “I train every single day. was determined to investigate his legs gave way and he couldn’t
It’s something I do, like going to rationale on a deeper level at the walk. The problem was that four
church—it’s my duty.” next available opportunity. big screws inserted into his lower
Despite his assurance, it just back during an earlier operation
didn’t make sense to me that had broken and rendered
he would submit his battered body him to nonwalking status. The
to daily punishment, especially THE INTERVIEW subsequent operation to insert
when he has every excuse to just That chance came when my old stronger screws took 13 hours,
put the dumbbells down and do buddy Shawn Perine, now VP and confining him to a hospital
curls with a few brews instead. editorial director at AMI, asked bed for a whole month as he
It seemed incongruous to me me to interview Ronnie to get an became even more acquainted
that he is still using the tools that update on his present situation. with his unwanted companion:
caused his incapacitation. But In opening, Ronnie listed the constant pain.
then I’m not Ronnie Coleman—you multiple surgeries he’s had since At that February 2016 point he
CHRIS LUND
may have noticed. 2007, the largesse from having was told that he would be on
On that blustery Columbus eight Sandows on his mantel- crutches for two years, during
evening we said our goodbyes, piece. (On mine I have a photo- which time he would follow a
compete. I said, ‘Nah, I don’t want many years? (For the record,
to do any bodybuilding, because besides those 800-pound squats,
you have to do all that dieting and he’d rep out on the bench with
FLEX |
500 pounds, do barbell rows with that. I never dreamed I would be NO COMEBACKS
600 pounds, and complete seated driving around in a Rolls-Royce. After finishing fourth at the 2007
presses with 375 pounds.) I’ve done everything I ever Mr. Olympia, Ronnie still entertained
He almost shrieks in defiance, wanted to do in life because of thoughts of competing. As
“No! No! I keep a positive mindset bodybuilding and those heavy recently as 2012 he said he hadn’t
in everything I do. Do I regret weights. There can be no better ruled it out. It always seemed to me
using such heavy weights? No, thing in life than getting paid well that Ronnie, maybe more than any
those weights took me to eight for just doing your hobby. So, other bodybuilder, loved competing
Olympia titles when I never no, I have no regrets about how I and reveled in the onstage
thought I’d win one. Those trained—don’t even think about it.” connection with an audience.
weights enabled me to retire from
my job as a police officer. The
results of those heavy weights
took me all over the world to
meet so many enthusiastic
fans. It enabled me to buy my
mom a brand-new house and a
succession of new cars as a way
of thanking her for the sacrifices
she made for me. I never dreamed
I would be able to repay her like
KEVIN HORTON
KEVIN HORTON; PER BERNAL; ART ZELLER/FITNESS PUBLICATIONS INC./COURTESY of WEIDER HEALTH & FITNESS
and sheer will to persevere
you are teaching us all how to
embrace and live life. Thanks,
Ronnie, for the memories
and the lessons. Enjoy your
winter; you’ve earned it.
48
Mr. Olympia Phil Heath talks The 212 Olympia champ Flex Don’t have a regular training Francis Benfatto had a
PER BERNAL
about the role of money in Lewis opens up about his partner to help ramp up classic physique before
the sport and a possible various business ventures in the intensity? Merlin has classic physique existed.
posedown with Flex Lewis. the bodybuilding industry. tricks for those who do it solo. Here’s his biceps routine.
PAGE 46 PAGE 52 PAGE 54 PAGE 58
MROLYMPIA.COM 45
1ST SET ASK THE CHAMP BY PHIL HEATH,
SIX-TIME REIGNING MR. OLYMPIA
AS BODYBUILDING
GROWS IN POPULARITY,
DO YOU WORRY ABOUT
THE INFLUENCE OF
MONEY ON THE SPORT?
I’m not worried at all. That’s the
kind of worry we want to have.
If it all goes to the athletes, then it’s
a good thing for the athletes, and
it’s a good thing for the sport.
It’s not like the NFL—we don’t have
data to quantify what kind of
money is in the sport and where it
all goes. Now that we’re growing
again, I hope that will improve,
and that the athletes will benefit
from the growth as well.
THE LIGHTWEIGHT
CHAMP, FLEX
LEWIS, HAS SAID HE
WOULD LIKE TO DO A
POSEDOWN ONSTAGE
AT THE O WITH YOU,
TO SHOW THE WORLD
HOW THE LIGHTWEIGHT
AND HEAVYWEIGHT
CHAMPIONS COMPARE.
IS THAT SOMETHING
YOU’D CONSIDER DOING?
I think it’s flattering. Flex Lewis
is a champion, no doubt. I like the
idea—show what it’s about the
way Arnold and Franco did. But I
would need to know more
before I could get 100% behind
the idea. The way the O contests
are structured now is different
than it was when lightweight
and heavyweight competed as
one group. What is the benefit of
doing it—and is the benefit for
the audience or the bodybuilders
or both? Would it be an exhibition
or a contest to win? Those
would be some things I’d want
to clarify first.
WHAT’S THE
MAXIMUM
WEIGHT YOU ALLOW
PER BERNAL
YOURSELF DURING
THE OFF-SEASON?
280 pounds.
10% FREE
WITH OUR 5.5 LB. BOTTLE
Get 5.5 lbs. of NITRO-TECH®
100% WHEY GOLD premium protein
for the price of 5 lbs.
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales
2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017 MUSCLETECH.COM
1ST SET O ZONE
I GOT
SOMETHING
TO SAY...
JOE WEIDER’S 2017
OLYMPIA WEEKEND is just
around the corner, and as you can
imagine, things are heating up!
Josh Brown sat down with Mr. O
top contender Shawn Rhoden,
2016 Bikini O champ Courtney
King, and 2017 Bikini International
winner Angelica Teixeira for a
series of hard-hitting interviews.
Here are some excerpts to
whet your appetite. For the full
interviews, go to mrolympia.com.
FLEXATRON
FIRED UP!
Shawn Rhoden, last year’s
Mr. Olympia runner-up, unloads on
the reigning Mr. O. You gotta read it
to believe it.
HE’S A THREE-TIMER
Phil [Heath] won only three Olympias
to begin with. So, saying Phil has
what it takes to be a 10-time Olympia
winner—hey, congratulations on the
six that you won, but in my opinion,
you should have won only three. Kai you could shake your head at and posing, you’re not supposed to be
[Greene] should have won in 2014. say, “Hey, you know what? He’s going up there shaking like a leaf. Practice
2015, and 2016. I don’t think Phil should to win 10 Mr. Olympias.” makes perfect. There’s a look of
have won. confidence that says, “Hey, I’ve
STILL MORE ON done all I could possibly do.”
10? GIMME A BREAK! WINNING 10 Bodybuilding is an art. It’s supposed
To say Phil is going to win 10 You can’t be Mr. Olympia and to look effortless. You’re not
Mr. Olympias is disrespectful to all have people boo you. You can’t be supposed to be onstage fighting
the other athletes. I don’t know if Mr. Olympia and have the audience yourself to hit a pose. You should be
he’s trying to psych himself up, but walking out during the Olympia able to hit a pose, have it pop, yet still
that shit doesn’t do anything for me speech. So I don’t see him winning look relaxed.”
but make me shake my head and say, 10. Not while I’m competing.
“Hey, good luck!” There are too many MY VICTORY SPEECH
good bodybuilders out there. Phil isn’t LOW-ENERGY SHAWN? Thank you, guys, for walking with
PER BERNAL
that far out from everybody else. He’s That’s a bunch of bullshit. [Laughing] me. Thank you, guys, for your support
not dominating the sport. In 2012, yes, I pride myself on certain things when and standing by me. I told you guys it
he looked great. Last year he was a it comes to bodybuilding. When you was coming, and here we are. We did
little bit better, but he wasn’t someone spend a lot of time practicing your it together.
SUPERIOR
CASEIN
PROTEIN
Introducing NITRO-TECH® CASEIN GOLD,
a superior formula from MuscleTech®
featuring micellar casein. This premium
formula delivers musclebuilding
amino acids to resting muscles for
up to eight hours. It contains 24g of
protein and 10g of naturally occurring
g BCAAs, glutamine and precursor.
What’s more, each serving contains
only 1g of sugar and less than 0.5g of
fat. With NITRO-TECH® CASEIN GOLD,
there’s no grittiness like you'll find in
inferior caseins, only a silky smooth
texture. Welcome to the new frontier
of casein protein!
25% 7 FREE
SERVINGS!
FREE
1 2 3
4 5 6 7
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales
2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017 MUSCLETECH.COM
1ST SET O ZONE
DO THE CLAWS
COME OUT?
COURTNEY I feel that the bikini
division is the cattiest, where some
girls won’t talk to one another. It’s like,
why? I feel like, me, I get along with
every single athlete. I’m never rude.
That reminds me of high school
stuff and not how I’d like to represent
the IFBB.
ANGELICA Thank God, no.
Backstage the feeling is nothing is ever
going to happen until we line up—then,
OK, it’s on. But when we’re backstage,
we kind of have fun. So, I can’t
complain. I’ve never had this problem.
GETTING R-E-S-P-E-C-T
COURTNEY I do feel like we’re
getting more respect. I feel like the
bikini girls are setting a more athletic
but feminine look. It’s showing you
can’t just go and do yoga and train a
couple of times a week. We train five,
six, or even seven times a week like
any other athlete.
ANGELICA I think the respect is
growing for sure. More people from
outside the bodybuilding world come
up and say how much they see how
hard I diet, how dedicated I am, and
how I’m giving it 100%.
FAKERS BEWARE
COURTNEY I don’t like to bash
anyone. Whatever you think the ideal
look of fitness is to you, whether
it’s vegan, competing, having a fake
butt—or whatever. Of course, I
don’t think Photoshop sends the
right message, because it portrays
something fake or false to the
audience. At the end of the day, as
I said, whatever you think fitness
BIKINI RUMBLE do what other people want to do should be is what you should follow.
Bikini O champ Courtney King and unless I put my foot down. ANGELICA I feel a little down
Angelica Teixeira, who avenged ANGELICA My feet! I don’t like sometimes, because I see some
her 2016 O runner-up by beating King my feet. people faking the fitness lifestyle. I’m
earlier this year at the Bikini International not saying everybody is like this, but
(by one point!), open up about their UNDER PRESSURE some people put on gym clothes, act
newfound rivalry. COURTNEY Pressure fuels like they are going to exercise, but
me. When you’re on top, everyone they aren’t. They take a [fake] picture
BIGGEST FEAR IN LIFE wants to knock you off. I did the and buy followers and do very well.
COURTNEY KING Not doing Arnold, and I did have pressure. Sadly, most people can’t see what’s
something I’m truly passionate about. People were asking me, “Why are you going on. I like to go to the gym
A goal for me beyond the stage would doing the show?” I said, “To prove I and build muscle. That’s why I love
be to focus on the bigger picture by could still do it!” I actually got bodybuilding. I have nothing against
helping people with holistic nutrition second to Angelica, but that is gonna these people, but at least be real.
and pursuing what I really want to do fuel me so much more for the Like, “OK, I bought it; this is an
beyond competing. Olympia. Don’t look outside at implant.” Because if you are telling
ANGELICA TEIXEIRA I’m very anyone else, stay in your own head, your followers and you’re giving them
close to my family, so to lose and just focus on yourself, you a booty workout to get a booty like
someone very close. So, you know, can push past pressure and yours, but you bought it, how is that
the only thing that I really fear in produce results. a good message? Photoshop is also
life is someone that I really love ANGELICA I don’t worry about an issue. It gives the illusion of a
could die. Thank God that everybody who is going to be there. We have perfect body. I go to the gym no less
is healthy. social media, of course, so I see than five times a week, and it’ll never
PER BERNAL
other photos that come out. But I’m be perfect. With a touch of the mouse,
IF I COULD CHANGE... never trying to compare myself to [some of the stars on social media]
COURTNEY Not being such a them. I like to keep focused on myself will be perfect. A lot of followers
people pleaser to everyone. I tend to and try to do my best. believe it and give up.
EXPLOSIVE
ENERGY & THERMOGENESIS
MICROBEAD TECHNOLOGY™
n
r
10 10.95 lbs.
WEIGHT LOSS (LBS.)
LOSS
®
n a
®
S
Presents
AMATEUR
LAS VEGAS
2017
WEEKEND!
SPONSOR OF THE
FITNESS INDUSTRY’S A FREE VIP TRIP
BIGGEST EVENT TO THIS YEAR’S
MR. OLYMPIA,
taking place Sept.
THIS YEAR’S SHOW is shaping up to be At the Olympia Expo, which boasts 14–17 in Las Vegas.
the biggest ever with reigning, six-time Mr. 500,000 square feet of the Las Vegas The winning package
Olympia Phil Heath trying to defend his title Convention Center, health and fitness includes reserved VIP
over a loaded lineup of hungry challengers to enthusiasts from all over the world can seating, early entry to
win his seventh straight Sandow. Plus, Flex discover the latest in sports nutrition, try the Olympia Weekend
Lewis goes for his sixth straight 212 Olympia the newest workout gear, and meet Expo, early entry to
win, while Oksana Grishina (Fitness Olympia), superstar bodybuilding and fitness athletes, Meet the Olympians,
Juliana Malacarne (Women’s Physique as well as celebrities like Hollywood mega hotel, airfare, and
Olympia), and Jeremy Buendia (Men’s movie star Dwayne Johnson and others more! For details on
Physique Olympia) go for four, and Latorya in person. With a record-setting 60,000- how to enter, go to
Watts (Bikini Olympia), Danny Hester (Classic plus in attendance and more than 1,100 FLEXonline.com/
Physique Olympia), and Courtney King (Bikini exhibitor booths last year, the Olympia Expo olympiacontest. For
Olympia) try to defend their titles. continues to grow as even more more on the Olympia
Also, the first-ever Amateur Olympia in fans and brands are expected in 2017. itself, check out
the U.S. will be held Sept. 14 at the Orleans “Amazon is the world’s premier online mrolympia.com.
Hotel and Casino Showroom. This landmark retailer, and we couldn’t think of a better
contest is open to NPC- and IFBB-registered sponsor for Olympia Weekend,” said AMI
competitors from across North America, Chairman, CEO, and President, David J.
South America, Central America, and the Pecker. “Amazon has shown they are behind
Caribbean, with two IFBB Pro League cards the sport of bodybuilding and the fitness
PER BERNAL; ERICA SCHULTZ
up for grabs in each division for the overall and wellness culture that has grown with it.
winner and first finalist: bikini, bodybuilding, Amazon will surely take Olympia Weekend to
classic bodybuilding, classic physique, and the next level, and we look forward to its
men’s physique. continued involvement.”
VAPOR
™ ™
VAPOR VAPOR
APO
POR
1
Per 2 scoops NEURO RIPPED
ENERGY
NEUROSENSORY
ENDURANCE
MUSCULAR
POWER
PUMP
FROM L-CITRULLINE
PUMP
ALSO AVAILABLE: FROM NITROSIGINE ®
CREATINE
VaporX5™ RIPPED SPECIAL MONOHYDRATE
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017 MUSCLETECH.COM
1ST SET ASK MERLIN BY ERIC “MERLIN” BROSER
Follow on Instagram:
@coachericbroser
FLYING SOLO
INTENSITY
TECHNIQUES FOR 2
TRAINERS WHO solo in the gym, such as not being
WORK OUT ALONE able to utilize certain effective 2
intensity techniques (like forced
reps or negatives) and needing to
stop short of complete failure on 2
major exercises like bench presses,
leg presses, and squats—but this
certainly does not mean you cannot
still train “balls to the wall,” my friend!
While I have had several
amazing training partners in my
DO YOU FEEL ONE CAN 25-plus years in the gym, I have lifted
MAKE IT TO THE HIGHEST on my own for the majority of my
LEVELS OF BODYBUILDING career and yet managed to win
WITHOUT HAVING A several titles, earn a natural pro
/
TRAINING PARTNER? I card, and carve out a successful ³
DESPERATELY WANT TO career in the fitness industry.
COMPETE SUCCESSFULLY The keys to attacking the
AND MAKE A NAME FOR weights all by your lonesome lie in
these three vital things: 1) choosing
MYSELF IN THIS INDUSTRY, the right exercises—dumbbell
BUT MY PARTICULAR JOB movements, machines, cables, In fact, I can honestly say
FORCES ME TO TRAIN IN 2) utilizing intensity amplifiers that do that my most intense, gut-wrenching,
THE MIDDLE OF THE NIGHT not require the aid of a partner vomit-inducing workouts have taken
WHEN EVERYONE ELSE IS (cheat reps, partials, rest-pause, place while training all alone, with loud
FAST ASLEEP. supersets, dropsets), and most music blasting in my ears, blood
Before I explore this interesting important, 3) learning to be 100% rushing through my veins, and no
query further, I will cut to the chase self-motivated while consistently knowledge of anything else going on
and tell you straight away that you fostering the necessary drive/ around me! So stop worrying about
JASON BREEZE
most certainly can be a successful, passion to push yourself to your not having a partner and instead
high-level bodybuilding competitor/ utmost limits in the gym day in and day embrace and appreciate getting to
champion while training all by out. In bodybuilding, it is the individual face the battle with iron all on your
yourself! Of course, there are who is singularly responsible for his/ own, because your greatest ally in the
obvious disadvantages to flying her own success or failure. gym is none other than you.
BUILD
THE BODY YOU WANT
Subjects built
NEW! AMINO BUILD® 3.75 lbs. of
BCAAs
NEXT GEN RIPPED
lean muscle
4g
Leucine
Shown to boost
strength by 40% 2.5g
Betaine
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017 MUSCLETECH.COM
1ST SET ASK THE CHAMP BY FLEX LEWIS, FIVE-TIME
OLYMPIA 212 SHOWDOWN WINNER
GROWTH
INDUSTRY
THE 212
O CHAMP
EXERCISES
HIS BUSINESS
ACUMEN
YOU LAUNCHED
A NEW COMPANY
AT THE ARNOLD
CLASSIC. WHAT
IS THE NEW
COMPANY AND
HOW MANY
DIFFERENT
BUSINESSES
DO YOU HAVE?
I’ve enjoyed working on
the entrepreneurial side
of the industry and take
some pride in the
companies I’ve been
involved in creating.
Bodybuilding has been
at the center of it all.
Here’s a quick overview:
At the 2017 Arnold, Arsenal Strength Sinister Labs The Flex Lewis
my business partner, (myarsenalstrength (sinisterlabs.co), which brand (flexlewis.net)
Scott James, and .com) offers American- is branded as the includes Project Flex,
I were showcasing a made gym equipment, world’s first hardcore the Flextraordinary
new company, Dragon specializing in strength food company, is a label, my training DVDs,
Neutraceuticals performance. It’s functional food accessories, clothes,
(dragonnutra.com), a line of ergonomically company. Basically it’s and all that stuff that
which specializes in designed equipment, food for people who has to do most directly
topical creams. like plate-loaded, train: caffeine-infused with my own career.
We have products such pin-select, specialty spreads and powders. The website is a place
as PharmaLean, an benches, which There are almond and where fans can find out
CHARLES LOW THIAN
anticellulite firming are fully adjustable. peanut spreads and the latest in regard to
cream that is available in Arsenal Strength chocolate and honey what irons I’ve got in the
a roll-on form and in a offers gym design powders, and it comes fire, whether it’s social
precision pen, and services, too, and in flavors like Caramel, media, charities I’m
PharmaFreeze, which is there’s also a lot of Vanilla, and White supporting, or events
a topical muscle rub. amazing apparel. Chocolate. coming up.
MASSIVE
MUSCLE GAINS
JESSE HOBBS
BODYBUILDER
@jessehobbsbodybuilding
5HDG-HVVH·VVWRU\DW
MUSCLETECH.COM
BetaTOR®
Contains patented
BetaTOR® in a clear
SUBJECTS BUILT 16 LBS. OF MUSCLE liquid pill
12
Unlike other so-called “revolutionary and strength
10 ingredients” that are only backed Supply
8 by animal studies, researchers Clinically dosed based
6
4.6 LBS. at the prestigious University of
Tampa in Florida conducted a on research from The
4
randomized, double-blind, University of Tampa
2
placebo-controlled clinical study
on very well-trained bodybuilders.
Placebo
®
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present.
BetaTOR® is a registered trademark of Metabolic Technologies, Inc., and use of HMB is licensed from Metabolic Technologies, Inc. Uses of HMB are
covered by pending patent applications owned by Metabolic Technologies, Inc., and U.S. patent number 6,103,764 licensed by Metabolic Technologies, Inc.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017
1ST SET RETRO ATHLETE BY GREG MERRITT
FRANCIS
BENFATTO
THIS PARADIGM
OF CLASSICAL
BODYBUILDING WAS
BOTH BEHIND AND
AHEAD OF HIS TIME
iEarnedIt
ALSO AVAILABLE IN THESE DELICIOUS FLAVORS:
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017 MUSCLETECH.COM
1ST SET
DANY
GARCIA
WHICH DO YOU RELY
ON MORE, FREE
WEIGHTS OR
MACHINES? WHY?
On most occasions,
my workout routines
are balanced equally
between both. Many
times the amount of
weight and joint stability
I require for the
movement will dictate
whether I will need to
move to a machine.
RHODEN
I hope to accomplish
during the day.
WILLIAM BONAC
BIGGER
& STRONGER THAN EVER
AJ SHUKOORI
IFBB PRO
@AJFitnow
Read AJ’s story at
MUSCLETECH.COM
SUPERIOR
GAINER
FORMULA
80g
High-Quality
Protein1
8.2g
10g
Musclebuilding
Creatine
Calories1
5X
6.8 lbs. BASED ON RESEARCH AT A LEADING
Over
400g
Gains in Body Mass (lbs.)
7
In an 8-week study, subjects consuming a
THE
6
5
Multi-Phase
Carb Complex
4
3
MASS 1
When mixed with 20 oz.
® of skim milk.
2 EXTREME 2000 combined
1 with 20 oz. of skim milk) to their regimen.
The results were examined and, on
average, subjects gained 6.8 lbs. of mass
Calories in Mass-Tech® Control
Extreme 2000 & skim milk while control subjects gained 1.3 lbs.
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017
1ST SET WEIDER ATHLETES WEIGH IN
STEVE KUCLO
AS YOU’VE GOTTEN
OLDER, WHAT SORTS
OF MODIFICATIONS
HAVE YOU MADE TO
YOUR DIET?
One of the things I have
noticed is that my
appetite is not quite as
strong as it used to be
when I was in my early
20s. Now I still eat
a lot of food, but as I
have put on more and
more muscle over the
years and “muscle
maturity” kicked in, I find
I don’t quite need as
much food to maintain
my muscle mass.
Now, I do have a
really good metabolism,
so I have to make sure I
eat a lot or I will lose
weight quickly. I adapted
in ways that I don’t eat
as much protein as I
used to, but my carbs
are much higher than
they used to be. I can
handle a lot of food now
and stay leaner, and I
believe that comes with
conditioning over the
years. I recall after
bodybuilding shows I
gained anywhere from
20 to 40 pounds within a
week—not fun! Now
after a show if I have a
few meals, I may go up
only five or 10 pounds.
Learning and listening to
my body over the years
is key!
JUAN MOREL
PAVEL Y THJALL; PER BERNAL
Have a question for our Weider Athletes? Ask it on the FLEX Facebook page for a chance to see it here.
THE NEXT
EVOLUTION IN THE FIRST
WEIGHT LOSS QUINTUPLE
Hydroxycut Hardcore®
PRO-HORMONE
Next Gen is an evolution in STACK!
weight loss. Key ingredient
C. canephora robusta helped Monster Plexx® by Innovative
subjects lose 10.95 lbs. in 60 Labs is one of the few legal
days with a low calorie diet pro hormone complexes
and 3.7 lbs. in an 8-week study that can actually give you
with calorie reduced diet and intense gains in strength and
moderate exercise. A precise size that you are looking for.
dose of caffeine delivers Monster Plexx consists of 5
explosive energy and enhanced Pro-hormones combined at
focus and key ingredients high level milligrams (250 total
provide the ultimate sensory milligrams) making it the first
experience! ever “Quintuple stack.”
muscletech.com innovativelaboratories.net
TESTROL® GOLD ES
ADVANCED ESTROGEN
SUPPORT TESTOSTERONE
NOW AVAILABLE IN BOOSTER
Get the Testrol Gold Test Advantage, with GAT Sport Testrol
35 SERVINGS Gold ES. This is GAT’s new, advanced Testrol, the leading
Carnivor Mass is a scientifically-developed highly anabolic dual purpose muscle & performance male supplement
hydrolyzed beef protein mass gainer pumped with 50g trusted by men for years. ES is for Estrogen Support and
of protein, 720 calories and 125g of carbs per serving. Testrol Gold ES advanced formula contains DIM to balance
Plus, there is 0 cholesterol, 0 sugar, 0 lactose, 0 gluten estrogen, optimizing testosterone hormone levels. Plus,
and 0 gelatin. it has PrimaVie®, the highly researched and acclaimed
purified shilajit test booster for increased total testosterone,
free testosterone and DHEA. Naturally support male
performance, endurance, strength, boost testosterone and
help build lean tissue & body mass with Testrol Gold ES.
68
Having a big bench press is at the You want to be wide. No, you want Isolate this head of the three-headed
PER BERNAL
top of most wish lists...but does going too to be really, really wide. Neil Hill shows beast known as the triceps to give
heavy do more harm than good for you how to do it with these exclusive, your arms that sleeve-busting,
building massive pecs? Find out here! hard-hitting shoulder workouts. tape-stretching look you desire.
PAGE 72 PAGE 74 PAGE 78
MROLYMPIA.COM 67
LIFT BY GREG MERRITT
MUSCLE
tedium, you’ve broken it
into more palatable
pieces and kept your
enthusiasm, focus,
MULTITASKING
and intensity elevated.
And such up-tempo
intervals are better for
burning fat than longer,
lower tempo work.
Asymmetrical Combos
muscles you’re resting, As a name, “staggered though it might also Do one set for the smaller
but you can work an sets” is lame. “Diverse mean biceps, triceps, or body part for every two or
unrelated muscle during attack” would be clearer deltoids. You can train more sets for the larger body
GOLD
Compare
& Save
$
24 $
vs. 29 99
97
for
2.2 lbs.
for 2.0 lbs.1
24% Savings!
uble Rich h
10% FREE
Premium protein at a value price.
MUSCLETECH.COM
1
Compared to other whey protein products at specialty sports nutrition retailers.
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017
LIFT TRAINING STYLES
part. For example, complete
First, if done incorrectly stations may be far
one set for abs between
every two sets for arms, and
it can rob valuable apart. Sometimes
after 12 sets for bi’s and 12 recovery time and you can do both in the
for tri’s, you’ll also have strength from one or same spot. Other times,
cranked out 12 for abs. This both areas. To prevent because you won’t have
is the classic method of this, stick to our a lot of time to wait,
staggering. prescriptions for prepare to change it up.
Between Exercises staggering calves with If you were staggering
Perform one set for a smaller upper-body muscles, in standing calf raises
body part between exercises
forearms with lower- but someone has
for larger body parts. For
example, throw in a wrist
body muscles, and abs staked a claim on the
curl set after completing and cardio with machine during your
every leg exercise, and over anything. Staggering can absence, switch to a
the course of a workout also reduce your focus. different calf exercise.
consisting of four exercises But this often depends
for quads and three for hams, on the workout. If you’re STAGGERED
you’ll squeeze in seven pyramiding up to a SETS BASICS
sets for forearms, almost personal best in the Train a smaller body part
without noticing. during rest periods while
than knocking out squat, don’t crank out
another high-rep set of sets of hanging leg working a bigger body part.
Make certain the smaller
FAST BUT leg raises. This is why raises between every
body part isn’t stressed
NOT FURIOUS too many of us focus two sets. during compound exercises
As with other types of more on the former than Finally, whenever for the larger body part.
multitasking, staggered the latter. By staggering you pair two different Abs, calves, forearms,
sets save time. By filling work for calves, abs, exercises, there may be and cardio are the best
in some of your rest and forearms as well logistical issues. It can candidates for staggered
periods with work, you as cardio, you don’t be difficult to keep dibs sets.
can reduce the length have to slog through a on two gym stations.
of workouts. But focused routine for With staggering, this STAGGERED
perhaps the greater those areas. In essence, is compounded by the SETS TIP SHEET
advantage is the you trick yourself into fact that you may be The classic method of
reduction in tedium. doing the work you might doing multiple sets of staggering is to alternate one
Face it, some exercises have been tempted to one exercise before one set for the smaller body part
between every two or more
are boring. Most of us skimp on or skip. set of another, and,
sets for the larger body part.
would rather be doing There are potential because you’re working Try to plan combinations
heavy incline presses pitfalls to staggering. diverse body parts, the that you can do in the same
area. For example, dumbbell
flyes and crunches can be
done on the same bench.
Don’t stagger if you need
the rest period to recover
from an exhausting set.
Superset with
Superset with
PER BERNAL
Per 2 scoops
BETA-ALANINE
L-CITRULLINE
Only
$
19 97
vs $39 99
for other
pre-workouts1
NEW!
MUSCLETECH.COM
1Compared to other premium pre-workout products respectively at specialty sports nutrition retailers.
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to
present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017
LIFT LAB TO GYM BY BRYAN HAYCOCK PH.DC
LIGHTEN
UP, DUDE!
WHY GOING TOO HEAVY COULD
BE BAD FOR A BIGGER CHEST FINDINGS APPLICATION
To the researcher’s The activation of the
surprise, the chest, chest peaked before
which is normally the reaching 100% 1RM.
prime mover, changes This tells us that the
HYPOTHESIS RESEARCH to a “supportive” prime most efficient way to
The bench press is A study published in the mover when the load train the chest is not
one of the most popular Journal of Strength & reaches maximum. In with maximum loads.
gym exercises. As a Conditioning Research other words, as the To put the focus on
compound exercise, it examined the impact weight increases from building the chest,
brings multiple muscle that increasing loads 80 to 90 to 100% of 75 to 85% 1RM is
groups—including the has on the activation the subject’s 1RM, the best. The authors of
delts and triceps—into and contributions of the chest’s contribution the study also confirm
play as prime movers chest, front delt, triceps, gives way to the front that to protect the
and stabilizers that and lats during the delts and triceps, shoulders from injury
must work together bench press. Subjects which essentially take while maintaining the
to balance, direct performed consecutive over as primer movers. effectiveness of the
movement, and generate sets of a single repetition exercise, the bar should
force. It’s easy to think of a bench press with CONCLUSION be brought down to the
that the activity of the an increasing load As the weight used nipple line, and the hand
primary muscle groups (about 70, 80, 90, and during bench press placement should be
involved would simply 100% of their 1RM) while increases from about within 1.5 times the
PAVEL Y THJALL
increase as the load electromyography (EMG) 70 to 100% 1RM, the biacromial width, or the
increases. However, readings were taken shoulders and triceps width from the far end
recent research calls from the aforementioned become the prime of the right collarbone to
this into question. muscle groups. movers of the exercise. the far end of the left.
SHOULDER
SATURATION
WILLIAM BONAC’S 12-WEEK DELT PROGRAM
4
Seated Dumbbell Press 3 8–12 Standing Barbell Power Press 6 14–20
3 2
Bentover Lateral Raise 4 8–12 Reverse Pec Deck 4 14–20
4 2
NOTES: Eccentric phase three seconds; NOTES: Eccentric phase three seconds;
rest period between working sets 90 seconds. rest period between working sets 90 seconds.
4
Cable Lateral Raise 4 14–20 Seated Dumbbell Press 4 (dropsets) 20–25
4 4
Bentover Cable Lateral Raise 4 14–20 SUPERSET WITH
IAN SPANIER
HATE DOING
OPENING ARGUMENTS
Defense: Whether you enjoy
cardio or not, it’s a necessity
for bodybuilders who want
CARDIO BUT
to significantly reduce body fat
in a reasonable period of time.
If the primary goal of doing
cardio is to burn fat, as opposed
WANT TO
to increasing aerobic endurance,
one should perform cardio on
an empty stomach. Insulin, which
is the body’s primary storage
TORCH FAT?
hormone, reduces fat mobilization
and oxidation. Insulin is higher
after eating a meal. Thus,
performing cardio while in a
fasted state should lead to the
highest level of fat oxidation.
FOLLOW THESE TWO SIMPLE TIPS Prosecution: Performing cardio
in a fasted state will not lead to
greater loss of body fat because
the body will adapt, and if you
burn more fat for fuel during
a given time period, you will just
burn more carbohydrates and
less fat later in the day.
EVIDENCE
Studies have shown that performing
a single bout of exercise in the fasted
states increases fat oxidation compared
with the same exercise in a fed state.
Research has shown that exercise
can increase 24-hour fat oxidation
but only if it is performed before eating
the first meal of the day.
A study looking at changes in body
composition over the course of four
weeks of training in a fasted and a fed
state failed to show statistically
significant differences between fed
and fasted cardio.
Though not statistically significant, the
same study did show 60% greater fat
loss in the fasted group compared with
the fed group over four weeks, even
though caloric intake was matched.
VERDICT
In general, doing your cardio on
an empty stomach will enhance
fat burning compared with cardio
done after a meal.
SENTENCING
Doing cardio before the first meal
of the day, when insulin is lowest,
reduces fat mobilization and
oxidation. When you first begin
your diet, do your cardio on
an empty stomach if possible.
Then, as you get closer to the
show and your body fat is low,
PER BERNAL
TITANIC
of your workout. Warm up
TRICEPS the elbows with pushdowns
Although muscle shape before going heavy.
is largely determined by Form and function: The
TRICEPS
genetics, ensuring that origin of the long head is on
each portion, or head, of the infraglenoid tubercle of
a muscle group is fully the scapula (the underside
developed will go a long of the shoulder blade near
KEVIN HORTON
Amino Build® Next Gen Energized #Shatter SX-7® Premium 100% Whey Protein Plus Isolate Premium 100% Whey Protein Plus
During Workout/Increase Energy Pre-Workout Post-Workout/Anytime Protein Daily Protein
Sam’s Club is your one-stop shop for all your premium Premium 100% Whey Protein Plus
MuscleTech® sports nutrition needs at club prices. MUSCLE Daily Protein | 5 lbs: America’s best value on protein
NEW
BOTTLE FORMAT
www.SamsClub.com
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale
dollar sales 2001 to present. Read the entire label and follow directions. © 2017
Exclusively at
ADVERTISEMENT
®
FOOD & SUPPS
NUTRITION TIPS TO FUEL TRAINING AND GROWTH
88
SALLY WILLIAMS/GET T Y IMAGES
Not into cabbage? Then try Who isn’t sweet on tasty Try Pre W.O. from Dymatize
bok choy, the Chinese version, with sweet potatoes? Eat for energy with for explosive training sessions and
good old chicken, for a healthy meal. these five simple recipes. eye-popping muscle gains.
PAGE 84 PAGE 86 PAGE 92
MROLYMPIA.COM 83
FOOD & SUPPS MEAL OF THE MONTH BY DAVE RUEL
CHICKEN
BOK CHOY
SAUTE
INGREDIENTS
CALORIES
DIRECTIONS
PROTEIN
CARBS
FAT
84 | JULY/AUG ’17
The secret is out.
There is an elephant in the room that many competitors don’t want us
to talk about. It’s the supplement industry’s dirty secret of "prop blends.”
Many brands use proprietary blends to hide the fact that their formula
contains very little of the key active ingredients. Some brands will create
the illusion that they use proprietary blends to prevent competitors
from stealing the details of their “exclusive” formulas. If their formulas
were so great, wouldn’t they want customers to see them?
A-OK
POTATOES
SERVE THEM
1 2 3 5
NUKE THEM INTO COOK A EAT THEM MAKE A
CHIPS SPAETZLE GRILLED TRUFFLE
Spray a plate with nonfat Blend 1 cup peeled grated Preheat grill to high. Peel a Place ½ cup peeled grated
cooking spray and sprinkle sweet potato, 1 tbsp cold sweet potato, then cut into sweet potato in a bowl and
with a dash of Old Bay water, ¼ cup egg-white ½-inch-thick disks. Lay them microwave 2 to 3 minutes.
Seasoning. Peel a sweet powder, and salt and nutmeg on grill, spray with nonfat Stir in 2½ tsp cocoa powder,
potato, then slice inch to taste. With a spatula, push cooking spray, and season 2 packets monk fruit powder,
thick with a mandoline. mixture through a colander with salt and pepper to ½ tsp coconut oil, and salt to
Place slices on plate in a and into a pot of 6 quarts taste; grill 2 minutes per taste; freeze 4 minutes. In a
single layer. Sprinkle with boiling water. Cook 10 side. Mix ½ tbsp coconut separate bowl, combine
Old Bay and microwave seconds; drain. Cook spaetzle nectar with ½ tsp minced red 2¼ tsp shredded coconut and
GET T Y IMAGES
for 1 minute. Flip chips over on a skillet until lightly jalapeño. Drizzle over disks. ½ tsp erythritol. Form potato
and microwave for an browned. Add chopped sage, Top disks with 1 tbsp plain mixture into 2 balls, place in
additional minute. Repeat spinach, and chicken stock. fat-free Greek yogurt and shredded coconut bowl, and
process for remaining slices. Cook until stock thickens. 3 tbsp pumpkin seeds. coat completely.
FIVE TO TRY
Justin Hook
Build more muscle and increase strength with Six Star ® SIX STAR@ AMBASSADOR
@jhook25
100% Whey Protein Plus – enhanced with core ingredients
to deliver results better than regular whey. The choice of
elite athletes, this premium shake's protein is ultra-filtered
to reduce fat, lactose and impurities. Plus, it’s from the
makers of MuscleTech® – America’s #1 Selling Body 100% WHEY
Building Supplement Brand – so you know it’s a formula PROTEIN PLUS
you can trust. Try it in one of four flavors awarded the
Gold Medal from the American Masters of Taste.
#GreatnessIsEarned SixStarPro.com
facebook.com/SixStar @SixStarPro sixstarpronutrition
Learn more about our latest initiative!
MuscleTech® is America’s #1 Selling Body Building Supplement Brand based on cumulative wholesale dollar sales FROM THE MAKERS OF
SixStarPro.com/scholarship 2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017
FOOD & SUPPS 15-MINUTE FEAST BY MIKE MANNAI
STICK ’EM UP
SKEWER THIS CLASSIC
BODYBUILDING STAPLE BY
PAIRING IT WITH A CREAMY
YET HEALTHY TZATZIKI SAUCE
SERVES 1
INGREDIENTS
CALORIES
DIRECTIONS
1.
2.
PROTEIN
3.
4. CARBS
FAT
FLEX |
Javain Wilson
SIX STAR @ AMBASSADOR
@Javain.fit
FRUIT PUNCH
PINK LEMONADE
WATERMELON
ICY ROCKET
For increased strength & pumps – it includes Extreme muscle pumps – with the key ingredient Explosive energy – with a scientifically
creatine and arginine AKG arginine AKG researched dose of caffeine
Muscular endurance – beta-alanine increases Promotes muscular endurance – with patented Ultimate sensory – with precise doses of
muscle carnosine levels to buffer lactic acid CarnoSyn® form of beta-alanine beta-alanine, choline, L-tyrosine and caffeine
#GreatnessIsEarned SixStarPro.com
facebook.com/SixStar @SixStarPro sixstarpronutrition
Learn more about our latest initiative!
MuscleTech is America’s #1 Selling Body Building Supplement Brand based on cumulative wholesale dollar sales
®
SixStarPro.com/scholarship 2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017
FROM THE MAKERS OF
FOOD & SUPPS SUPP OF THE MONTH BY ADAM GONZALEZ
DYNAMITE
shows that people with higher
levels of carnosine in muscle
tissue have improved strength
and endurance, leading to better
WORKOUTS
workouts and muscle growth.
Caffeine increases
energy and strength while
burning body fat.
TRY PRE W.O. FROM DYMATIZE FOR Anhydrous caffeine provides
EXPLOSIVE TRAINING SESSIONS greater benefits than other types
of caffeine. Research shows
AND EYE-POPPING MUSCLE GAINS that caffeine improves not only
energy and focus but also
strength, and that it blunts the
TO GET THE MOST FROM These amino acids convert pain associated with training.
your workouts, you need more readily to nitric oxide, the gas
than determination—you also need molecule that encourages blood TeaCrine increases energy
the proper conditions to drive vessels to relax, allowing more levels and fights fatigue.
faster gains. Pre W.O. from blood, oxygen, and nutrients Theacrine is a purine alkaloid
Dymatize is formulated with to flow to working muscle tissue. found in a wild tea plant called
quality ingredients to help you This leads to greater muscle Camellia assamica. TeaCrine, a
train harder, recover more pumps and helps to flush toxins patented form of theacrine, is
quickly, and build more muscle. from your well-trained muscles extracted from this tea and has
for faster recovery. been used in human studies. In
Citrulline and arginine addition to providing more
improve blood flow for Beta-alanine boosts energy for more effective
greater nutrient delivery. strength for greater muscle workouts, it was also shown to
Each serving of Pre W.O. provides stimulation and growth. help lower LDL cholesterol.
8 grams of citrulline malate and Beta-alanine is an amino acid that
1.5 grams of inositol-stabilized combines with histidine in the
arginine silicate (Nitrosigine). body to form carnosine. Research
Each serving of
Pre W.O. delivers all
these ingredients as
well as taurine,
N-acetyl L-tyrosine,
betaine, and theacrine
(TeaCrine), among
others, with only
15 calories per one-
scoop serving. For
best results, mix with
12 ounces of water and
shake until dissolved.
Then consume the
product 15 to
30 minutes before
workouts. Beginners
should start with a
ALEX ARDENTI
half-scoop serving to
assess tolerance.
NEW
SCHIEK Rx
CROSS TRAINING
KNEE SLEEVES
• PLUSH 5mm Neoprene
for Superior Comfort
& Amazing Support!
• Available in Black or
Hot Pink
• Only $44.95/Pair
COMPETITION NEW
POWER BELT
GET A
GRIPP
USE VERSA GRIPPS
FOR MORE REPS AND
BETTER RESULTS
BY JAMES RILEY
GETTING A
GOOD GRIP is as
important as being able
to maintain that grip
throughout your next
lift. As your workout
progresses and the
weights get heavier, you
can reach a point where
your muscles are ready
for an amount of weight
that your fatigued grip
(or your wrists) isn’t
capable of supporting.
To maintain the
control and balance
needed to maximize the
benefits of each
ensuing exercise (and
lessen the chances of
injury), you can turn to
workout gloves, hooks,
straps, or wrist
supports—or you can
use Versa Gripps
Professional grip-assist
gloves, which combine
the workings of all
those other gym tools
and then add some grip to wrap around the away from the wrist, constant support. The
benefits of their own. bar—enhancing your providing carpal tunnel 1½-inch-wide strap is
control and reducing protection. Versa made with high-density
Solid Grip, any worries you might Gripps can also reduce foam and an adjustable
Easy Release have about fatigue and callusing. hook-and-loop closure
The main goal with any failure impacting your Versa Gripps are and finished with a
grip-assist equipment is workout. good for pushing and stainless steel buckle.
to improve your grip At the same time, a pulling exercises, and Versa Gripps are in
enough to allow you to quick-release feature they’re easy to use the gym bags of pro
lift more weight and makes it as easy to single-handed, which bodybuilders, world-
do more reps without release the bar as can be valuable for any class weightlifters and
the bar moving in your opening your hand—a exercise that calls for powerlifters, and serious
hands, which might feature that the safety- an overhead position. athletes everywhere
expose you to the minded will appreciate When lifting, they’re who demand great
chance of injury. Versa as much as the flexible enough to allow workouts in the gym.
Gripps will lock your grip ergonomically designed you to switch the way Visit the Versa Gripps
PER BERNAL
in place—supported by wrist support that you hold the bar while website for sizing
an extended grip length redistributes the weight maintaining the rigidity information ($55-$57,
that allows more of the to the base of the hand, needed to provide versagripps.com).
LHG
training and nutrition business for
FX
Pho
both, competitors and the everyday
tog
woman wanting to learn how to live
a healthier lifestyle.” raph
y
—Shannon Petralito, ISSA CFT, SFN
shannonpetralito.com
imon
va S
E
to:
Pho
ISSA.
Nationally Accredited.
Certification to Degree.
MROLYMPIA.COM 101
102 FLEX | JULY/AUG ’17
We use machines to build
things every day. Machines
build cars; they build roads;
they build computers; they
build robots. So why not build
your body with machines?
Ask a dozen trend-following New Age trainers this question, and
about 10 of them will respond emphatically, “Because machines
aren’t functional.”
Incorrect. Machines are without a doubt functional—that is,
functional at building lean muscle mass in all areas of the body, in
this instance the pecs. We’re big fans of dumbbells and barbells
on chest day, but we’re also proponents of selectorized chest
press machines, Hammer Strength equipment, and cable-
crossover stations.
Machine presses allow you to overload the pecs without calling
on as many smaller assistance muscles to help balance the load
and keep it on the right path of motion, as is the case with free
weights. More overload equals more growth potential. And cables?
Frankly, we generally prefer them to dumbbells on flye movements
because of the constant tension they provide through every inch
of every rep.
Please, don’t ditch the free weights. All we’re asking is that you
take a month or so to focus on machine moves for your chest
workouts using the following pec-training program. Load up the
weights on machine presses, feel the burn on cable crossovers,
and enjoy your newfound mass before refocusing on dumbbells
and barbell work to build even more size.
MROLYMPIA.COM 103
HAMMER STRENGTH
MACHINE-MADE BENCH PRESS
PECS PROGRAM HOW-TO Adjust the seat of the machine so the
handles are in line with your middle chest (not down
at your lower chest or up above your shoulders). Sit
with your back flat against the pad, feet on the floor
EXERCISE SETS REPS and grasping the handles. Contract your pecs to
Workout 3: Pre-exhaust + Supersets press the handles out and up (the machine’s fixed
path of motion). Stop just shy of elbow lockout, then
Pec Deck 4 12 slowly lower back down without letting the weight
rest on the machine between sets.
4
HAMMER STRENGTH VARIANTS Hammer
Hammer Strength 3 10 Strength offers chest press machines that mimic
Incline Press incline (as shown below) and decline presses; these
superset with 3 15 are great options, provided the gym you train at has
Cable Crossover them. Utilize whatever Hammer Strength equipment
you can, alternating between different angles on a
regular basis.
Workout 4: Pre-exhaust + Supersets
+ Dropsets
Low-pulley Cable
Crossover
4
4
10
10 SMITH MACHINE
superset with
Hammer Strength INCLINE PRESS
HOW-TO Center an incline bench in a Smith
Incline Press 4 10
machine so that the bar touches your upper chest
3 at the bottom of each rep. Lie back on the bench,
grab the bar outside shoulder width, unhook the
latches, and begin with your arms extended. Slowly
Pec Deck 3 12** lower the bar to your chest, touch down lightly,
then press the bar back up to the arms extended
position without locking out your elbows.
CABLE
CROSSOVER
VARIANTS
Crossovers
can and should
be performed
from a variety of
angles to target
all areas of
the chest. Focus
on the upper
pecs by moving
the cable pulleys
to their lowest
settings and
pulling the handles
upward so your
hands meet in
front of your
upper chest. To
target the lower
pecs, keep the
pulleys up high
and bring your
hands together
at waist height.
hands touch, squeeze your pecs a vertical pad. Use whatever pec
hard for a count, then slowly return deck or flye machine is available
to the start position without letting at your gym.
the weight rest on the stack.
MROLYMPIA.COM 107
SELECTORIZED MACHINE
CHEST PRESS
HOW-TO Adjust the seat of the machine so that the
handles are outside your chest in the down position.
Keeping your feet flat on the floor and your back
and head against the seat back, press the weight up
until your elbows are extended but not locked out.
Slowly lower your hands to the down position without
letting the weight rest on the stack between reps.
CABLE FLYE
HOW-TO Place a bench in the middle of a cable-
crossover station with D-handles attached to both
CHARLES LOW THIAN; PAVEL Y THJALL
REDEFINING RESULTS
ENHANCED MENTAL FOCUS 1 • POWERFUL WEIGHT LOSS 2 • HOURS OF ENERGY 1
“ ®
RICO LOST
FEATURING
WEIGHT LOSS
HD COMPOUND
ENERGY & FOCUS Rico used the key ingredient in Hydroxycut ® HD with diet and exercise,
COMPLEX and was remunerated.
1 Contains caffeine to help enhance focus and increase energy.
2 Average weight loss with C. canephora robusta was 10.95 lbs. in 60 days
with a low-calorie diet, and 3.7 lbs. in 8 weeks with calorie-reduced diet
and moderate exercise.
AVAILABLE AT
Based on sales of Hydroxycut ®-branded products 1995 to present.
HYDROXYCUT.COM
ased on AC Nielsen FDMx unit sales for Hydroxycut ® caplets.
B
The Facebook logo is owned by Facebook Inc.
Read entire label before use. © 2017
GET
RIPPED
…WITH NO CARDIO!
UTILIZED CORRECTLY, THE
SAME BARBELLS, DUMBBELLS,
AND MACHINES WE USE TO
IGNITE HYPERTROPHY CAN
ALSO BE EXTREMELY
EFFECTIVE TOOLS FOR MELTING
BODY FAT LIKE ICE IN A FLAME!
Barbell Squat
Stiff-leg Deadlift 4
Underhand-grip Barbell
Bent Row
Standing Military Press
Narrow-grip Bench Press
Close Underhand-grip
Pullup
Incline Bent-leg Hip Raise 3
WORKOUT B
FLEX |
SPEED UP
FAT BURNING
WITH SUPERSETS
AND CIRCUITS.
WORKOUT C
EXERCISE REPS
Deadlift
Incline Barbell Press
Leg Press
One-arm Dumbbell Row
Smith Alternating Reverse Lunge
Wide-grip Barbell Upright Row
Seated Leg Curl
Weighted Bench Dip
Cable Crunch
Close-grip Underhand-grip Pullup
FLEX |
Presents
THE
OLYMPIA
AS THE 53RD MR. OLYMPIA APPROACHES,
SYMBOL KEY
# AS Arnold
Schwarzenegger
Number of
Competitors CD Chris
Dickerson
DJ Dexter
Jackson
New Winner DY Dorian Yates
FC Franco
Columbu
FZ Frank Zane
Controversial
JC Jay Cutler
Decision
LH Lee Haney
LS Larry Scott
PH Phil Heath
Mr. O’s
Competing RC Ronnie
Coleman
SB Samir Bannout
SO Sergio Oliva
Mr. O’s Winner
RANKINGS
WE RANK THE FIRST 52 BY GREG MERRITT
MROLYMPIA.COM 119
52 & 51 Dickerson (second) and a greatly
improved Tom Platz (third). 42
Interesting, like a train wreck.
1968 1 SO & 1971 1 AS 2004 RC JC DJ
47
Good news: Sergio (’68) and Ronnie at his biggest—nearly
Arnold (’71) in their primes. Bad three bills—overshadowed
news: no one else. Each legend Cutler, just as Cutler
won unopposed. 1989 LH SB
overshadowed everyone else.
Haney’s sixth in a row (yawn) and Show was marred by a unique
another year in which the runner- format, the challenge round,
up couldn’t hang with his width which allowed competitors to
(yawn). This time, in Italy, it was pick poses for duels but mostly
Lee vs. Lee: Haney vs. Labrada. fostered confusion.
46 41
1967 7 SO 1982 CD FZ SB
50 Rich Gaspari
and Lee Haney
dueled three
1976 7 FC FZ straight years
in the ’80s.
With Arnold retired, Franco finally
rose to the top. He beat Zane, but
the lineup was mass deficient.
49
1966 4 LS SO
45 & 44 & 43 40
COURTESY OF WEIDER HEALTH & FITNESS
39
1985 LH SO
38
COURTESY OF WEIDER HEALTH & FITNESS (2); BILL COMSTOCK; CHRIS LUND (2). THIS PAGE: MICHAEL NEVEUX; CHRIS LUND
1973 3 AS FC
PREVIOUS SPREAD, CLOCK WISE FROM TOP LEFT: COURTESY OF WEIDER HEALTH & FITNESS; BILL COMSTOCK;
37 & 36 & 35
1977 8 FZ & 1978 9 FZ
& 1979 FZ CD
These were the last three O’s with
two classes, so lightweight Victor
Zane—a paragon for today’s men’s
physique division—was pitted
against the heavyweight champs,
Robby Robinson in the first two
and Mike Mentzer in the third.
Those annual duels in Columbus,
OH, delivered drama, but the
lineups were otherwise shallow.
MROLYMPIA.COM 121
32 30 28
2005 RC JC 2009 JC DJ PH 2016 PH DJ
Can anyone dethrone Ronnie? All year long, after Jackson’s Heath got No. 6 over Shawn
At 41, he was in decline but still victory in ’08, this was hyped Rhoden (second) and Jackson
won his record-tying eighth O. as a duel between him and (third). Oh, and fiftysomething
Some observers, including some Heath. But Cutler roared back Levrone made a comeback.
judges, thought Cutler deserved to reclaim his crown with what Lacked first-callout suspense,
the victory. The closer-than- was arguably his best-ever but possessed strongest top 10
before contest and a deep lineup look. Branch Warren was a since the early ’00s.
would’ve ranked this O higher if surprise second, as Jackson
not for a repeat of the challenge
27
slipped to third, and Heath,
round, this time as an unwanted who was ill, dropped to fifth.
sideshow. (Gustavo Badell won,
2010 JC PH DJ
29
as voted by past O winners.)
Heath ascended to second
31 1990 LH SB behind his mentor, Cutler, but
many felt he deserved first.
Drug-tested Olympia nearly Set up 2011 rematch.
1965 3 LS
shook things up enough to
You might think the initial Olympia knock Haney from his throne.
should rank higher, but historical Smaller but sharper Lee
significance can get you only so
far when there are merely three
Labrada led after prejudging
and may have deserved the
26 & 25
competitors, none named Arnold victory in Chicago over the 1999 RC DJ & 2000 RC DJ JC
or Sergio. downsized champ. Lineups stacked with ’90s
legends. Not much suspense
about the victor because Ronnie
was at his best ahead of Wheeler
(’99) and Levrone (’00), but these
Larry Scott were solid shows. First Olympias
strikes a staged in the entertainment
trademark pose
capital, Las Vegas, where the
on his way to
winning the debut
O has resided ever since.
Olympia.
24
2003 RC JC DJ
This was supposed to be the
year ascendant Cutler (who sat
out ’02 after nearly winning in
’01) assumed the throne from
Coleman, who was beaten by
Schlierkamp just after the ’02 O.
Instead, Ronnie remade himself as
a 287-pound colossus to relegate
Cutler to second again. Ronnie’s
first appearance, so cartoonishly FROM LEFT: COURTESY OF WEIDER HEALTH & FITNESS;
23
PAVEL Y THJALL; KEVIN HORTON
2007 JC DJ RC
15
1993 DY
21
runner-up El Sonbaty at his biggest, secured his record
deserved the Sandow in ’97, eighth Sandow in Orlando by
Yates’ last hurrah. fending off O rookie Yates, who
2008 DJ JC PH
never lost again. In addition to
Anything can happen in Vegas.
Having never finished higher than 17 three Mr. O’s onstage, Coleman
was working backstage just to
third, 38-year-old journeyman be at this monumental event, and
Jackson soared to a shocking
2011 PH JC DJ
the biggest-ever lineup included
victory over two-time champ Heath finally beat his mentor, five legends who finished second
Cutler. Just behind them, in his Cutler, and he did it while in in Olympias without winning: Lee
Olympia debut, was Heath, as stupendous condition. Kai Labrada, Shawn Ray, Rich
Mr. O’s—present, past, and Greene was third, setting up Gaspari, Robby Robinson, and
future—filled out the top three. future battles. Albert Beckles.
MROLYMPIA.COM 123
Oliva and the other is Arnold
Schwarzenegger. They dueled in
Lee Haney
reacts in 1984 three epic Olympias. These were
to winning his the first two. The 1969 contest
first of eight was close, as a greatly improved
Olympias. Arnold nearly erased the Myth.
The next year, when Sergio was
smooth, Arnold, at only age 23,
launched his six-year dynasty.
4
1994 DY RC SB
Because the lineups were so
stacked in the ’90s, almost any of
Yates’ sextet of wins could have
made our top five. Even though
Flex Wheeler, the previous year’s
runner-up, was absent, we went
with ’94 because this Atlanta show
served up a three-way race. Yates
was off, while Shawn Ray (second)
was at his all-time best, and Kevin
Levrone (third) wasn’t far from
his, spawning an enduring debate
about which of the divergent body
types deserved the Sandow.
FROM LEFT: ZELLER/© FITNESS PUBLICATIONS INC./COURTESY OF WEIDER HEALTH & FITNESS;
Serge Nubret and Lou Ferrigno and also notable for the return of Cutler
then lightweight victor Franco (sixth) and the debut of gargantuan
Columbu. The 1975 contest, held in Mamdouh Elssbiay.
South Africa, was chronicled in
Pumping Iron.
7
3
crisp best this year as he romped
A new dynasty began in Helsinki as to an easy victory over 160-pound
Yates won his first O over superb Mohamed Makkawy (second) and
rookie Kevin Levrone. Another defending champ Samir Bannout 2006 JC RC DJ
neophyte, Ronnie Coleman, quietly (sixth) in front of a raucous New
missed the top 15. Returning after a It finally happened, bodybuilding’s
York City audience. Making his earthquake. No defending champ
17-year absence, Lou Ferrigno highly anticipated Olympia return
finished 12th. had lost since 1984. But this year in
after 12 years away was 43-year- Vegas, eight-time victor Ronnie
old Sergio Oliva (eighth). Coleman was bested by the man
10 & 9 & 8 who had nearly done so in 2001 but
1998 RC
The most anticipated Olympia in 1
history exceeded expectations.
Staged in New York City, where it
1972 6 AS SO FZ FC
all began, this was the first Mr. O This contest, staged in Essen,
since 1977 to have no defending or Germany, played like a
previous champ in the lineup (that Shakespearean drama. You had
hasn’t occurred since), and after the current king, Arnold, battling
eight years of Haney, then six of the returning, vanquished king,
Yates, bodybuilding was starved Sergio. Also on the battlefield
for a new king. The four legends were two future potentates,
who had finished second to Yates— Columbu and Zane, and a prince
Flex Wheeler, Nasser El Sonbaty, from another dominion, Serge
Kevin Levrone, Shawn Ray—filled Nubret. Arnold kept the throne,
out the best-ever top five. But it but many contended—and
was another soon-to-be legend many still contend—that Sergio
who stunned even himself by bested him that day in the
edging past Wheeler. Though he most memorable bodybuilding
had never previously made an contest of all time.
Sergio and
Arnold battle in
1972, and fans
still debate the
result.
MROLYMPIA.COM 125
BARBELL
BOOT
CAMP
GET IN THE BEST DAMN SHAPE OF YOUR LIFE
WITH NOTHING MORE THAN A BARBELL SET, A
BENCH, AND YOUR METTLE BY MICHAEL BERG, N.S.C.A.-C.P.T.
CHARLES LOW THIAN
For a U.S. Army Special
Forces soldier, life
without modern
amenities is expected.
Traveling through dangerous territory with nothing
more than the pack on your back as you wade
through thick jungle terrain or traverse scorching
desert stretches, passing through makeshift camps,
you’re lucky to end up with a decent meal at the end
of the day. Running water is a luxury, the Internet is a
miracle, and a gym? Only in your fever dreams.
4 4
4 4
4 4
4 4
CHRIS LUND
4 4
MROLYMPIA.COM 129
EXERCISE SETS REPS SETS REPS
PHASE 1 PHASE 2
5 5
5 5
4 4
5 5
4 4
5 5
5 5
4 4
4 4
4 4
5 5
4 4
4 4
SHRUG
SETUP Stand holding a barbell shoulder caps straight up towar
with an overhand grip just outside your ears, squeezing your trap
shoulder width, elbows straight. at the top of the range of mot
Slowly reverse the movement
ACTION Keeping your chest up and to lower the bar the few inches
core flexed for stability, shrug your it traveled, back to the start.
STA IONARY
L NGE
nd with your feet about
s width apart holding a bar
across your upper back.
MROLYMPIA.COM 131
BEST RESULTS.
SQU T
SETUP w our feet about
shoulde th t, holding a bar
across u back. Your knees
should be slightly bent and your toes
turned out slightly.
MROLYMPIA.COM 133
ARNOL IN HIS
OWN
WORDS
MROLYMPIA.COM 137
The Austrian Oak—a force
of nature who would In Kindergarten Cop I played a virgin.
CARUSO/COURTESY OF WEIDER HEALTH & FITNESS; ZELLER/© FITNESS PUBLICATIONS INC./COURTESY OF WEIDER HEALTH & FITNESS. THIS PAGE: ALBERT BUSEK; COLOR PHOTO BY ROBERT REIFF WITH ORIGINAL IMAGE USED FOR CUTOUT
conquer the bodybuilding This took tremendous acting.
world, become a global
OPENING SPREAD FROM LEFT: COURTESY OF ARNOLD/ WEIDER HEALTH & FITNESS; COURTESY OF ARNOLD: THE AMERICAN DREAM/AMI; COURTESY OF WEIDER HEALTH & FITNESS; CARUSO/COURTESY OF WEIDER HEALTH & FITNESS:
movie star, and get
elected the governor of Back in the ’80s I always tried to
California—unfurls his
outdo Sylvester Stallone on the
lats in a lakeside setting.
physique side; or who had the most
awesome weapons in a movie; how
many people we killed in a movie;
who killed the villain in the most
outrageous or funny way; whose
movie grossed the most. It was
crazy, intense competition, an all-
out war in a sense.
f@#k do I do?”
ZELLER/© FITNESS PUBLICATIONS INC./COURTESY OF WEIDER HEALTH & FITNESS
ZELLER/© FITNESS PUBLICATIONS, INC./COURTESY OF WEIDER HEALTH & FITNESS; COURTESY OF WEIDER HEALTH & FITNESS; COLOR
political suicide.
PHOTO BY ROBERT REIFF WITH ORIGINAL IMAGE FOR CUTOUT COURTESY OF WEIDER HEALTH & FITNESS
For Expendables 2 [starring Arnold,
Sylvester Stallone, Bruce Willis,
Jason Statham, Jet Li, Dolph
Lundgren, Chuck Norris, and
Jean-Claude Van Damme], they
rounded up every action star
between the ages of 30 and 100.
ASS
FROM HOCKEY
FIGHTS TO
HIGH HEELS, IFBB
PRO BIKINI
COMPETITOR KATIE
CHUNG HUA
CONTINUES TO
REDEFINE HERSELF
AS A FORCE IN
FITNESS
SHOT ON LOCATION AT GLOBAL FITNESS STUDIO, GARDENA, CA
“MY PARENTS
ALWAYS HAD ME
DOING SOMETHING.
SO, WHEN I FINISHED
HOCKEY AFTER
GETTING BURNED
OUT, MY DAD
SUGGESTED THAT I
TRY BODYBUILDING.”
|
KATIE
CHUNG HUA
Age: 31
Height: 5'2"
Weight: 98 pounds
Best Contest: 2011
NPC Team Universe,
2nd place, Bikini
Fun Fact:
“I have a shoe theory
HAIR & MAKEUP BY NATALIE MALCHEV
MROLYMPIA.COM 145
1 MOVE
WAYS
NOT INTO DOING
BARBELL BACK
SQUATS? NO
PROBLEM. DO
ONE OF THESE
SIX SQUATTING
VARIATIONS
INSTEAD TO
MAKE UP FOR IT.
NE-LEGGED SMITH MACHINE SQUAT
Defining Difference Training each leg hip-width apart. Lift one foot a few inches off
vidually is great for working on imbalances the floor and hold it out in front of you, then
m side to side. Standard two-leg squats rotate the bar to unrack it. Keeping your eyes
great, but they typically don’t allow you to focused forward, chest out, and back flat,
urately assess just how weak one leg is slowly squat on your working leg until your thigh
pared with the other. With the Smith machine, reaches parallel with the floor. Press through
re able to load up the weight because balance that heel to drive yourself back to standing (still
much of an issue, at least not compared on one leg), stopping just shy of full knee lockout.
free-weight versions of one-legged squats Repeat all reps on that leg, then switch legs.
pistol squats and Bulgarian split squats.
When to Do It As your first squat movement
Execution Stand inside a Smith machine with in a leg workout (alternated with front squat and
bar across your upper back and your feet safety bar squat).
MROLYMPIA.COM 147
T
Th o such thing as a good excuse
no at.
we said it. Bad knees, bum
low ck, lack of equipment—these
exc or not squatting won’t cut it,
es y when you consider all the
gre ations that exist for the “king
of ses.”
n’t want to put a barbell on
your back and squat with it? OK, then
don’t. But you must do some version of
the movement to build lower-body
strength; add appreciable muscle mass
to the quads, glutes, and hamstrings;
optimize core stabilization and function;
maintain adequate range of motion in
the hips, knees, and ankles; and ensure
a respectable level of overall fitness.
Squat until your thighs reach at
least parallel with the floor, then
properly use the biggest muscles in
your body to stand back up. Repeat
this many times over and you’re
officially squatting, just as nature
intended. How you choose to squat is
up to you. On these pages, you’ll find
six great variations, plus a sample
leg-training routine showing you
how to incorporate them. Start with
one or more of these and leave the
excuses behind.
SQUAT-CENTRIC
LEG WORKOUT
EXERCISE SETS REPS
Quads/Glutes/Hamstrings
Leg Extension 2–3 15
(warmup)
4
Dumbbell Lunge 3 10–12 per leg
3
Hamstrings
Romanian Deadlift 4 10
3
Calves
Standing Calf 4 20–25
Raise
4
Execution
When to Do It
MROLYMPIA.COM 149
3
BARBELL width stance in front of a barbell
sitting on the floor. Bend your
HACK SQUAT knees and hips to lower down,
and grasp the bar with a shoulder-
Defining Difference With the width grip.
bar behind your legs, staying back With your back flat (not rounded)
on your heels as you explode up throughout, forcefully extend your
is fairly easy. Some may see this hips and knees to stand up with
move as a deadlifting alternative, the bar, pulling it up the backs of
and rightfully so, but there’s a your legs. Finish in a standing
reason it has squat in its name— position with your shoulders back
because, when done correctly, and chest out, then reverse the
the quads take on a majority of motion under control to lower the
the load. That’s not the case bar back to the floor.
with the deadlift, which hits more
of the hamstrings, glutes, and When to Do It As the second
lower back. squat movement in a leg workout
(alternated with machine hack
Execution Stand with a shoulder- squat and Jefferson squat).
Execution St a power rack facing away When to Do It As your first squat movement
from a safety squat bar racked just below shoulder in a leg workout (alternated with front squat and
height. Step back into the bar so that the back pad one-legged Smith machine squat).
MROLYMPIA.COM 151
SQU
Defining
Difference
e move
ssenti
allows you to
place your feet
farther in front
of you to save
your knees
for a deeper,
safer squat.
Execution Step
inside a hack
squat machine,
placing your
shoulders and
back against the
pads and your
feet shoulder-
width apart
on the platform
with your legs
extended. With
your chest out
and abs pulled in
tight, unhook
the safety bars
and slowly lower
yourself until
your knees are
past 90 degrees.
Forcefully
extend your hips
and knees to
press yourself
up to the start
position without
locking out your
knees at the top.
When to Do It
As the second
squat movement
in a leg workout
(alternated with
PER BERNAL
barbell hack
squat and
Jefferson squat).
MROLYMPIA.COM 153
ONE-SIDED
RESULTS
TURN WEAKNESSES
INTO STRENGTHS WITH
THE POWER OF
UNILATERAL TRAINING
PHOTOGRAPHS BY PER BERNAL
FLEX | ’17
Q If we told you to do
just half a workout,
or give half an effort,
you’d consider us
crazy. No one gets big,
strong, and ripped by
half-assing his way
through training.
What we are going
to recommend next
may sound just as
ridiculous, however it
may be time to divide
all your favorite
bilateral movements
in two and do each
side of your body
unilaterally.
Sure, we love the
squat, bench, and
row as much as the
next gym rat. But
too much of a good
thing may leave
some gains on the
table. And that’s just
damn wrong, by half.
ISOLATING
THE BENEFITS
Training one arm, leg, or side of
the body at a time is nothing new
for bodybuilders. We’ve been
isolating muscle groups to
achieve maximum size and
definition ever since the early
days of the iron game.
Reasons abound. For one, a
stronger limb can compensate
for a weaker when using a
barbell or bilateral-style
machine—your dominant arm or
leg will naturally take on a little
more than its fair share of a load
when you’re pressing, pulling,
curling, or extending. That means
the weaker muscle can never
quite catch up, unless you hit it
alone with a unilateral exercise.
Second, isolation exercises
are paramount when the goal is
maximizing muscle development. the core and improve the more activity within the primary
It allows unparalleled focus on stability of your spine and muscle group for a given
each body part, driving it to pelvis,” says Angelo J. Grinceri, exercise,” he writes. “For
complete momentary failure, health coach, movement example, an EMG machine test
helping exhaust every fiber. practitioner, New York City- shows that while performing an
Think dumbbell concentration based trainer, and author of upright unilateral dumbbell
curls, one-arm rows, or a Intrinsic Strength Training shoulder press, the anterior,
single-leg extension as three (intrinsicstrengthtraining.com). lateral, and posterior deltoid
good examples. In his book, Grinceri cites all require more muscular
Beyond aesthetics, unilateral unilateral movement as a critical activation while standing, as
training serves a very functional component of any training opposed to performing a seated
purpose as well. “It’s a great way program, no matter your main shoulder press with a barbell
to challenge the musculature of goal. “Unilateral training requires using both arms.”
MROLYMPIA.COM 157
LEG
EXTENSION
On the leg
extension, avoid the
temptation to slide
your rear end
forward on the seat
to gain leverage.
Make sure your
knee aligns with the
pivot point of the
machine and keep
your hips and lower
back in contact
with the pad.
GROWTH
That said, it’s a good time to think about your
the other, it may continue to lag because of the over-
reliance on the barbell and bilateral motions. A more
balanced attack, which integrates a variety of barbell,
dumbbell, and cable moves, could look like this:
own program. How balanced are your workouts?
Are you mixing a steady dose of bilateral and
EXERCISE SETS REPS
unilateral exercises, or do you tend to rely on
the former a little too much? Seated Dumbbell Press 4 8–12
For instance, take the following shoulder routine:
4
EXERCISE SETS REPS Alternating Dumbbell Front Raise 3 10
Seated Barbell Press 4 8–12 3
4 Bentover One-arm Cable Raise 3 10
Barbell Front Raise 3 10
This way, a weaker delt or delt head will get targeted
3 directly at some point during the workout, without the
stronger side along for the ride to bail it out. In the
Reverse Pec-deck Flye 3 10
end, that’s a recipe for more complete development.
MROLYMPIA.COM 159
HAMMER
STRENGTH
INCLINE
PRESS
The beauty of the Hammer
Strength incline press
machine is its unilateral
design. Because each
side is independent of the
other, they provide equal
stimulus to both sides of
your pectorals, whether
you’re incline-pressing
one side at a time (as
shown here) or pushing
both simultaneously.
MROLYMPIA.COM 161
THE ONE-SIDED EXERCISE SETS REPS
WORKOUT Right-leg
Extension
3 12
For each of the three circuits listed, you can either complete all sets 3
listed before moving on to the next grouping, or cycle through the circuits
Left-leg 3 12
three times through—there’s no right or wrong way to tackle it. For
Standing Curl
instance, you could do the first circuit three times, then the second three
times, and finally the third thrice. Or, you can do circuit No. 1, followed by 3
No. 2, followed by No. 3, then repeat. Within the circuits, only pause long
enough in between movements to change from one exercise to the next;
Left-leg Press 3 12
rest 90 seconds between circuits.
LAT PULLDOWN
Consider switching up your grip from
workout to workout—or even set to set—
when doing the lat pulldown. A palms-
facing, palms-forward, or palms-neutral
grip each elicits a slightly different
range-of-muscle fibers in the latissimus
dorsi. It may be a nuanced difference,
but every tweak can bring you better
overall development over time.
DUMBBELL
PREACHER
CURL
While you should employ
a full range of motion
during the dumbbell
preacher curl, unfurling
your elbow to nearly full
extension—stopping just
MIA
short of lockout—and
then curling the weight
by bending your arm
as much as possible as
you reach initial failure,
consider tacking on
three-quarter and half
reps, even partials and
“pulse” reps on the last
set or two. They’ll fry
your bi’s and pump them
full of nutrient-rich blood.
MROLYMPIA.COM 163
THE
ONE-SIDED
CIRCUIT
WORKOUT
EXERCISE SETS REPS
Circuit No. 2
3
Right-arm 3 12
Hammer
Strength
Incline Press
3
Left-arm 3 12
Hammer
Strength Row
3
Left-arm 3 12
Lat Pulldown
OVERHEAD 3
MROLYMPIA.COM 165
TRICKS & TREATS!
I began to ponder whether of bodybuilding competition but say, “Thank you for showing
or not I was missing something. also beginning to coach dozens me those ‘Merlin’ triceps push-
I would find myself looking of others. The gym had become outs! My arms have never been
around the gym—at the barbells, my laboratory, and every day this sore!”
dumbbells, machines, cables, was spent experimenting with Did someone mention triceps?
and benches—conceptualizing novel ways to train each muscle. Well, I did promise to provide
entirely new movements or I would invent new exercises, some unique goodies to add to
mentally creating unique tweaks try varying angles of push/pull, your training arsenal! Let’s
on the basics that I and everyone and often use machines to hit unwrap a few that will be sure
else were performing daily. The body parts they were not even to add some major thickness to
more profound my mind/muscle intended for! the backs of your arms.
168 FLEX | JULY/AUG ’17 SHOT ON LOCATION AT METRO FITNESS NORTH, WORTHINGTON WOODS, OH
TRICK
THRASHING
EXERCISES SETS REPS TEMPO
Incline High-cable 3 6–8 3/1/X/1
Triceps Push-out
1
1
1
Standing Single-arm 2 10–12 2/1/X/2
Shoulder-high Triceps
Extension
superset with
Concentration 2 10–12
Pushdown
INCLINE HIGH-CABLE
TRICEPS PUSH-OUT
How to Do It
|
TRICK
YOU CAN VARY THIS MOVEMENT
BY TAKING A WIDER OR CLOSER
GRIP, SUBSTITUTING A ROPE
ATTACHMENT, AND/OR ALTERING
THE ANGLE OF THE BENCH TO
CREATE A SLIGHTLY DIFFERENT
ARC OF MOTION.
CONCENTRATION
PUSHDOWN
How to Do It
TRICK
THIS IS ONE MOVEMENT IN WHICH UTILIZING
LIGHTER WEIGHT AND HIGHER REPS (10 TO 15)
WILL BE THE MOST EFFECTIVE FOR MUSCLE
GROWTH. THIS IS AN EXCELLENT EXERCISE TO
FINISH UP A TRICEPS WORKOUT, AS IT
MANIFESTS A POWERFUL PUMP AND ISOLATES
THE TRICEPS LIKE NO OTHER MOVEMENT.
TRICK
USE THE RESTING HAND
TO HOLD THE WORKING
TRICEPS SO YOU CAN
FEEL IT STRETCH AND
CONTRACT IN ITS
ENTIRETY THROUGHOUT
THE RANGE OF MOTION.
THIS WILL INCREASE
THE MIND/MUSCLE
CONNECTION AND FORCE
A GREATER NUMBER OF
FIBERS TO FIRE.
| JULY/AUG ’17
STANDING SINGLE-ARM
SHOULDER-HIGH TRICEPS EXTENSION
How to Do It
THE MOST IMPORTANT MEAL OF THE
DAY IS NOW THE MOST DELICIOUS. THESE
PROTEIN-PACKED RECIPES GUARANTEE
YOU’LL START YOUR DAY AHEAD OF THE GAME.
MOCHA
PANCAKE
STACKS
SERVES 4
1)
2)
3)
368 28g
CALORIES PROTEIN CARBS FAT
DAYBREAK
EGG TACOS
SERVES 2
CHEF’S TIP 1)
2)
3)
518
CALORIES PROTEIN
23g
CARBS FAT
1)
2)
382
CALORIES PROTEIN
10g
CARBS FAT
CHEF’S TIP
YOGURT
& GRANOLA
SERVES 2
1)
2)
465
CALORIES
21g
CARBS FAT
CHEF’S TIP
FLEX |
MAPLE
BACON
OATMEAL
SQUARES
SERVES 4
1)
CHEF’S TIP 2)
o
3)
4)
520
CALORIES PROTEIN
17g
CARBS FAT
MROLYMPIA.COM 181
POWER-
BUILDING
COMBINE THE BEST
OF POWERLIFTING
AND BODYBUILDING
SCIENCE TO BUILD
DENSE MUSCLE AND
FREAK STRENGTH
IN SIX WEEKS
MACHINE FLYE
Don’t let your arms
extend behind you.
Protect your shoulders.
PULLOVER
Lower the weight
until you feel a stretch
in your lats, then pull it
back over your face,
not your chest.
4 8
5
4 8
2
4
DAY 2
BACK
(DYNAMIC EFFORT)
EXERCISE SETS REPS
8
Strength
MAX-EFFORT
TRAINING
Max-effort workouts focus on
improving one main lift. To do that,
you need to train heavy. Warm up
thoroughly, then choose a variant
of whatever the main exercise is
(some type of squat, bench press,
deadlift, or overhead press) and
begin working up in weight slowly. REVERSE-GRIP
Add weight in small increments and PULLDOWN
keep your reps to five or fewer until Pull the bar down to your
you reach a load that allows you collarbone. The palms-
only three to five reps. When you’ve toward-you grip hits the
maxed out those reps, move on to biceps more directly than
the next exercise. conventional pulldowns.
MROLYMPIA.COM 187
1
DAY 3
CARDIO
Use the exercise of your choice
to raise your heart rate to a moderate
level (120 to 140 beats per minute)
and keep it there for 30 to 60 minutes.
Afterward, foam-roll and stretch.
DAY 4
LEGS
(MAX EFFORT)
EXERCISE SETS REPS
2
3 8
4
**
3
DAY 5
SHOULDERS,
TRICEPS
(DYNAMIC EFFORT)
EXERCISE SETS REPS
DIP 8 3*
Try to get your
upper arms
parallel to the
floor on each rep. 4
You can lean
forward to
emphasize the
pecs, or try 4
to stay perfectly
upright to
emphasize the 4
triceps.
4
DYNAMIC-
EFFORT
TRAINING
The goal of dynamic-
effort work is to
move a weight as fast
as possible. (Note
that when doing DE
pullups on back
day, you’ll be lifting
your body weight.)
Aim for 60 to 70% of
your max on these
exercises and keep
the reps to three. If
that feels too heavy,
or if your latter few
sets get sluggish,
reduce the weight.
The point is to be as
explosive as possible
while maintaining
perfect form, so
don’t get eager to
add weight.
OVERHEAD
PRESS
Keep your
forearms
vertical as you
press. The bar
should be in
line with the
back of your
head in the
end position.
MROLYMPIA.COM 189
2
HAMMER
CURL
Keep your upper
arms at your
sides so your
elbows don’t
drift forward.
Your palms face
each other.
DAY 1 DAY 3
CHEST, CARDIO
Use the exercise of your choice to
BICEPS
(DYNAMIC EFFORT)
raise your heart rate to a moderate
level (120 to 140 beats per minute)
and keep it there for 30 to 60 minutes.
EXERCISE SETS REPS Afterward, foam-roll and stretch.
8 3*
DAY 4
4
LEGS
(DYNAMIC EFFORT)
3
EXERCISE SETS REPS
3*
3 8
4
4 8
3
2
3
4
DAY 2
DAY 5
BACK
(MAX EFFORT) SHOULDERS,
EXERCISE SETS REPS
TRICEPS
(MAX EFFORT)
EXERCISE SETS REPS
4 4
4 4
4
2
4
MROLYMPIA.COM 191
Lean forward
a bit at the
beginning of
the rep to put
a stretch on
your lats. Then
move your
torso back
to vertical as
you row the
handle to your
sternum. Hold
for a second in
the contracted
position.
BAD
WORKOUTS
USE INDICATOR SETS TO
ANTICIPATE WHAT YOU’RE CAPABLE
OF, THEN CUSTOMIZE YOUR
TRAINING FOR MAXIMUM RESULTS
EDGAR ARTIGA
MROLYMPIA.COM 193
Y
PAVEL Y THJALL
D ADLIFT
act your neck
hat your chin
s down. Drive
ugh your heels
let your body
ght fall backward
aximally activate
y r glutes and
ha strings.
MROLYMPIA.COM 195
FORMULA
Determine the
load to use by
calculating 70%
of your max. So if
your best deadlift
is 350 pounds,
use 245 pounds.
Complete two
indicator sets of
eight reps, and
then a third in
which eight is the
minimum—go for
as many as
possible until
your form
breaks down.
70%
x 350 LBS
PAVEL Y THJALL
245 LBS
Use this weight on all
three indicator sets
DAY I
E X ERC ISE SE T S REP S
1 Deadlift (any variation) * *
2A 3 8
2B Reverse Crunch 3 10
3A 3
3B Standing Calf Raise 3 20
DAY II
E X ERC ISE SE T S REP S
1 Bench Press * *
(or overhead press)
2A 3
2B 3
3A 2
3B Triceps Pushdown 2 20
4
DAY III
E X ERC ISE SE T S REP S
1 Squat (any variation) * *
2A
3 8
2B 3
WEEK 1
3 sets, 8 reps with
70%,
then 3–5 sets of 1
WEEK 2
3 sets, 5 reps with
75%,
then 3–5 sets of 1
WEEK 3
3 sets, 3 reps with
80%,
then 3 sets of 1
WEEK 4
3 sets, 1 rep with
85%,
then 2 sets of 1
cable
evel.
o the
handle
Press
your
ry to
rd its
MROLYMPIA.COM 201
THE MECCA
OF MUSCLE
HOW BEV FRANCIS’
CENTER ON
THE PLANET
BY MICHAEL BERG, N.S.C.A.-C.P.T.
MROLYMPIA.COM 203
BEV FRANCIS
NEVER WON THE
MS. OLYMPIA
CONTEST, THE
MOST COVETED
TITLE IN ALL
OF WOMEN’S
BODYBUILDING,
ALTHOUGH HER
CONTROVERSIAL
SECOND-PLACE
FINISH TO
LENDA MURRAY
IN 1991, AN EVENT
TELEVISED LIVE BY
ESPN, MADE HER
THE BIGGEST ICON
IN THE SPORT.
The rivalry between the
COURTESY OF WEIDER HEALTH & FITNESS; COURTESY OF BEV FR ANCIS POWERHOUSE GYM (4)
“mainstream” physique of Murray
and the highly developed body of
Francis went on to further define
a debate—immortalized a few
years prior in Pumping Iron II:
The Women, which pitted Francis
against Rachel McLish—which
has raged for generations. It cut
to the heart of the meaning of
femininity, of double standards
between the sexes, of whether
society was ready for the
advent of strong, powerful
women who refused to bow to
the expectations of others. It
also made Francis synonymous
with strength and a hero to
bodybuilding purists
everywhere.
In the midst of Francis’
competitive heyday, she and her
husband, IFBB judge and former
competitive powerlifter Steve
Weinberger, opened a small,
unassuming gym in Syosset, NY,
a suburban hamlet near Long
Island’s North Shore. Weinberger
made a fateful decision when he
MROLYMPIA.COM 205
“Over the years, we broke
down walls and took extra
spaces until the gym grew into
its current size,” Weinberger
says. “We have lots of equipment
and multiples of all pieces. We
chose a variety of pieces from
different companies because
MROLYMPIA.COM 207
NEW YORK PRO
Victor Martinez (2nd)
and Juan Morel (1st)
from 2015. Winners
Sadik Hadzovic
(physique), Jose
Raymond (212),
Yeshaira Robles
(bikini), Juliana
Malacarne (physique),
Candice Keene
AN IRON BOND
(figure), and Mamdouh
Elssbiay from 2013.
UNLOCK
YOUR
POTENTIAL
FEELING WEAKER AND LESS ENERGIZED
THAN YOU USED TO? TRY THIS
THREE-PRONGED ATTACK TO UNLOCK
you can control. Boosting
YOUR BODY’S FULL POTENTIAL. hormone levels is easier—and
BY STEVE DOWNS, C.S.C.S. more effective—than you’d think
ERIK ISAKSON/BLEND IMAGES/OFFSET
WHERE TO BUY:
OFFSET
MROLYMPIA.COM 211
LAST SET JUDGE’S TABLE BY MICHAEL BERG
ROUND. DO YOU
SCORE EACH ROUND
IN A CONTEST WITH
DIFFERENT CRITERIA,
OR ARE JUDGES
MEASURING
THE SAME OVERALL
BODYBUILDING
QUALITIES IN BOTH?
KNOW
involved in the pose,
and every muscle
group is flexed fully
and evenly developed.
THE
Competitors are
judged with all these
things in mind while they
do the mandatory
SCORE
poses, during their
quarter turns, and even
I’VE HEARD when they are standing
BODYBUILDING on the stage in between
CONTEST
ROUNDS IN comparisons. The
judges are looking for
PER BERNAL
ENDURANCE 600
research that’s preliminary. But there’s no denying
SEX DRIVE 400
Mean Increase
that something that may boost your performance,
of 682% in Serum increase lean muscle mass, decrease body
REDUCED BODY FAT 200
(Blood) Levels fat, and enhance your energy and libido is an
investment worth making.
Some experts believe hGH is critical to keeping us 0 20 40 60 80 100 120
youthful and performing at our peak. The problem TIME (IN MIN.) WE NEVER SETTLE AND YOU
is that — just like testosterone — our body’s Growth Factor-9, or GF9, is an oral compound SHOULDN’T EITHER
natural production of hGH begins a free fall that clinically validated to increase the body’s own, With our line of innovative, time-tested, research-
can start as early as our mid-20s. natural production of hGH by a mean of 682%.* driven products, Novex Biotech is hands down
the single most trusted source of body-optimizing
solutions and unsurpassed results for exercise
and enhanced performance. Our formulations can
give you the edge you need in the boardroom, in
“before
Take Growth Factor-9
bed on an empty
the bedroom, in the weight room… everywhere.
We didn’t settle on the development and science.
You shouldn’t settle for anything less than
stomach. Combined with Novex Biotech. Never Settle
regular workouts, it can
help turn your body into a Get all the facts and see the
GH-making machine.†
- Men’s Fitness
” research at GrowthFactor9.com.
Available at GNC, BodyBuilding.com,
The Vitamin Shoppe, Walgreens,
or direct from the manufacturer
at GrowthFactor9.com or call
1-800-919-8948. A full 30-day
Growth Factor-9 is protected by U.S. Patent Numbers 8,551,542; 8,715,752; 8,722,114; supply costs about $99. Use promo
8,734,864; 8,747,921; 8,747,922; 8,765,195; 8,808,763; 8,808,764; 8,815,311;
9,066,953; 9,198,889; 9,238,023; 9,339,490; and Canadian Patent Number: 2840809. code SECRET12 for free shipping!‡
†
Read the entire label before use. ‡Free standard shipping in the continental U.S.A.
only. All trademarks are the property of their respective owners. Individual results will
vary. ©2017 All Rights Reserved. BR16532-6
*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. BODYBUILDING
.COM
LAST SET JUDGE’S TABLE
how they’re organized. contest, nutritional athletes initially
This will also give you an guidance, posing assume—and how the
idea of the quality of instructions, and suit moves with you
athletes you will be training techniques. while posing. If the suit
competing against, as In addition to doing rides up or otherwise
well as their overall look that homework, practice shifts, you’ll know ahead
with regard to suit, hair, posing and have of time so you can fix it
makeup, tanning, and someone videotape with an adhesive.
other points. your practices so you If you think you
Next, I would go can view and compare would feel more
to the NPC website, them to others. As you comfortable with a
I’D LIKE npcnewsonline.com, get closer to your show, posing coach, contact
TO DO MY where you’ll get up-to- I would suggest the NPC district
FIRST BIKINI
date information on the practicing in your chairman in your area
COMPETITION
AND I’M WONDERING, organization, events in competition suit with for recommendations
WOULD YOU your area, and all the heels on so you’re able or try the NPC’s
RECOMMEND A POSING rules and regulations to see how wearing Facebook page, where
COACH? IF SO, for each division. heels affects your you can reach out to
HOW WOULD I GO Additionally, many of the posing—it’s much more other NPC athletes for
ABOUT FINDING top NPC and IFBB Pro difficult than most suggestions.
ONE IN MY AREA? League competitors
have posted videos
When preparing for that supply athletes
your first show, I with an abundance
recommend first going of information on
and watching a couple competition, including
of local shows to see preparing for your first
PER BERNAL
NEW!
• 3 Grams of Arginine
• Sustains Peak Power & Delays onset of Muscle Fatigue*
• With Clinically Tested Ingredients
HARD
TIMES
NEWS, VIEWS,
AND IDLE GOSSIP KUWAIT AND SEE with great results. We’re talking the
likes of Akim Williams, Roelly Winklaar,
The above headline is becoming more William Bonac, Nathan De Asha, Jon
and more relevant as bodybuilders Delarosa, Victor Martinez, and, maybe
working out of the now world-famous the one who showed the most
Oxygen Gym in Kuwait emerge with improvement, Brandon Curry. Weighing
exceptional improvement. The gym is 220 pounds, Curry was 11th at the Kuwaiti
AS I WAS SAYING... owned by Bader Boodai, who loves Pro on Sept. 29 last year. In December
bodybuilding. Big Ramy is the biggest he went to Oxygen Gym, stationed himself
The original Hard Times column (in every way) name to represent the there for three months, and returned to
I wrote for FLEX debuted in 1993. gym, and in 2016 Ahmad Ashkanani, in his action in March at the New Zealand Pro
In those days, you couldn’t get rookie year, stormed to second place at and swept to a straight first victory,
bodybuilding news from any other the 212 Olympia and in March won Arnold tipping the scales at 246 pounds—that’s
source. The last article I wrote Classic 212 honors to establish himself an increase of 26 pounds of quality
for FLEX was in 2008. Surely as Flex Lewis’ biggest obstacle to taking muscle in three months.
there’s never been a decade of a sixth Olympia title. Of course there’s a lot of needling
activity and overall growth like But it’s not just homegrown Oxygen talk about how Oxygen Gym is enabling
members who are making waves. Many bodybuilders to reinvent themselves.
what we’ve experienced since
top bodybuilders from elsewhere are The truth is that the gym is a genuine boot
then. Back in 2008, the following basing themselves there and coming away camp in which the trainees work to a
divisions did not exist: men’s strict schedule of eating, training, and
physique, women’s physique, sleeping, with no distractions. There
classic bodybuilding, and bikini. are no women in the massive gym and
Back then, social media was no social life of consequence. Also,
not the driving force and hungry each bodybuilder is assigned a trainer
anything-goes beast it has who makes Sgt. Maj. Leroy Davis (Dorian
become. Ben and Joe Weider Yates’ old training partner) seem like
Mary Poppins. There is no magic water
have both passed, and Big Ramy
out there; it’s a case of trainees focusing
was not so Big Ramy. Anyway, totally on bodybuilding and peaking
with this debut column (and they
PER BERNAL
MROLYMPIA.COM 217
LAST SET CONTEST ROUNDUP
2017 IFBB
PITTSBURGH
PRO MAY 6
PITTSBURGH, PA
1. Raymont
Edmonds*
CLASSIC PHYSIQUE
1. Chris Bumstead*
2. Divine Wilson
3. Lee Banks
1. Andrea
Pollard*
AMIR MAR ANDI
BIKINI
1. Michelle Sylvia*
2. Casey Samsel
3. Carolina Araujo
MROLYMPIA.COM 219
READERS MARKET
READERS MARKET
WARNING
ANYTHING STRONGER
IS ILLEGAL!!™
After just one 4-week cycle, most users
understand why STERODROL® has become one
of THE MOST POPULAR LEGAL ANABOLICS
AVAILABLE. STERODROL® contains actual
compounds to help support the hormones that
trigger anabolism- the process by which
muscle is produced. STERODROL® can be
especially effective during a Mass Building
Cycle where your diet and a training regimen is
focused on ATTAINING MAXIMUM SIZE AND
STRENGTH. With STERODROL®, Fast Solid
Gains are finally a reality. STERODROL® can be
used alone or stacked with just about anything.
SPECIAL OFFER!!
BUY 2 GET 1 FREE!!
DIAL: 1-866-468-5842
www.pharmapro.net
086&20;7
Looking
MCCARVER VS.
SCHLIERKAMP
FIFTEEN YEARS AGO, GÜNTER MANIA RAGED.
COULD MCCARVER MANIA BE NEXT?
SOMETIMES, it’s not how bodybuilding history. Fifteen Schlierkamp’s 31st show in his ninth
much you win, it’s who you beat. years ago, two weeks after year, and he was 32. That places a
At only 26 and in only his third pro finishing fifth in the 2002 Mr. different context on McCarver’s
year, Dallas McCarver has already Olympia, where many enthusiastic current year, when many have
won twice as many pro titles as converts felt he deserved first, criticized him, despite seconds in
Günter Schlierkamp totaled in his Schlierkamp bested reigning Mr. O two shows, for failing to inspire
13-year, 39-contest career. And Ronnie Coleman. And Günter mania mania. Relax, we’re still in the
yet the German giant’s single was born. Most remarkably, that initial chapters of what could be a
victory is the greatest upset in earthquake-inducing victory was very long tale.
MCCARVER SCHLIERKAMP
AGE 1ST PRO PRO AGE 1ST PRO PRO
HEIGHT WEIGHT PRO WIN YEARS CONTESTS PRO WINS HEIGHT WEIGHT PRO WIN YEARS CONTESTS PRO WINS
3 7 2 1
Flex (ISSN 8750-8915), Vol. 34, No.7, is published monthly except for a combined July/August issue, which counts as two of twelve in an annual subscription by Weider Publications, LLC, a division
of American Media, Inc. 4 New York Plaza, 2nd Fl, New York, NY 10004. Periodical Rates Postage Paid at the New York, NY Post Office and at additional Mailing offices. Copyright © Weider
Publications, LLC, 2017. All rights reserved. Canada Post International Publications Mail Sale Agreement No. 40028566. Canadian B.N. 88746 5102 RT0001. All accepted materials submitted
without restrictions become the sole property of Weider Publications, LLC, and shall constitute a grant to Weider Publications, LLC, to use name, likeness, story, and all other information submitted
of the person submitting the same for any and all purposes and cannot be used without permission in writing from Weider Publications, LLC. Flex is not responsible for returning unsolicited
manuscripts, photographs, letters, or other materials. Weider Publications, LLC, and American Media, publisher of Flex, does not promote or endorse any of the products or services advertised by
PER BERNAL; CHRIS LUND
third-party advertisers in this publication. Nor does Weider Publications, LLC, or American Media, Inc., verify the accuracy of any claims made in conjunction with such advertisements. Copyrighted
under the Universal Copyright Convention and International Copyright Convention. Copyright reserved under the Pan-American Copyright Convention. Todos derechos reservados segúin la
convención Pan Americana de Propriedad Literaria Artística. Title trademark registered in U.S. Patent and Trademark Office. Subscription rate is $42.97 for (1 yr) 12 issues in U.S.A. In Canada (1 yr)
12 issues $59.97. Outside of U.S.A. and Canada (1 yr) $91.97 U.S. Orders outside of U.S.A. must be prepaid in U.S. funds. For Customer Service and Back issues call toll-free (800) 340-8959 or write
to: Flex, P.O. Box 37207, Boone, IA, 50037-0207. SUBSCRIBERS: If the postal service alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address
within one year. U.S. POSTMASTER: Send all UAA to CFS (See DMM 507.1.5.2); NON-POSTAL and MILITARY FACILITIES send U.S. Address changes to: Flex, P.O. Box 37207, Boone, IA 50037-0207.
CANADA POSTMASTER: Send address changes to American Media, Inc., PO Box 907 STN Main, Markham, ON L3P 0A7, Canada. From time to time we make our subscriber list available to companies
that sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings, please send your current mailing label to: Flex, P.O. Box 37207, Boone,
IA 50037-0207. Reprinted by special agreement in Australia, United Kingdom, France, Canada, Holland, Italy, Greece, Romania, Russia, Spain, Germany, and Bulgaria. Printed in the U.S.A.
MROLYMPIA.COM 223
THE SHOT
A DAY TO
REMEMBER
KEVIN HORTON