Flex UK January 2019

JANUARY 2019
ALL ABOUT
ARMS JOSH
MALEY “
“ MY APPROACH
20 WAYS TO EAT
FOR MORE
MUSCLE
IMPROVE YOUR
PRESS PHYSIQUE DOLL

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JANUARY 2109
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P H O T O C R E D I T : M OYA M C A L L I S T E R
6 NICK ORTON
50
8
16 ALL ABOUT ARMS
A well-developed set of arms is highly sought
after. Leica Gelsei leads you to top guns in this
exclusive guide
22 INVEST IN THE CHEST

An insight into how “Big Austin” Williams peels
and pumps his shredded chest…BOOM!
28 TURNING POINT
Latorya Watts bowed out of the 2018 Figure
Olympia with a health scare. Here’s what she’s
doing now…
22
72 THE SHADOW LINE
6 x Mr. Olympia Dorian Yates reveals his new
Shadow Line range
PHOTO CREDIT: JULES GODFREY

73 DAIRY MAY SAVE YOU
A new study may just have you feeling better
about those full-fat dairy products in your fridge! C ove
J O SH M r S t o r y
AL
74 GANODERMA- THE KING OF ALL SUPERFOODS APPRO EY: MY
PHOTO CREDIT: HARPENDEN STUDIOS
Discover why for more than 4,000 years this Newl ACH
NAB y- c r ow n
natural medicine has been considered the “king BA
of herbs” t a ke s P r o J o s e d
FLE X h Ma
p r ep t l ey
and o hrough his
76 20 WAYS TO EAT FOR MORE MUSCLE regim
f f-se
a s on
As you aim to get more muscle-bound this winter, es
use these 20 tips to optimise your nutrition
104 CRACK THE CODE
82 OLYMPIA RECAP IFBB Pro League competitor and “the world’s
strongest bodybuilder” Akim Williams shows you
Bodybuilding legend Shawn Ray gives his final
how you can get big AND strong at the same time
thoughts on the most surprising Olympia weekend
in recent memory
105 DO BOSU BALLS WORK?
30 TWEAKS TO BECOME A FREAK: TRICEPS
EDITION 90 TOP JANUARY FITNESS BUYS They’re in every gym. But will training on these
wobbly surfaces actually improve your body?
Get yourself set for 2019 with these gym-bag
Fill out your shirt sleeves with these 5 triceps
essentials
moves 108 DOUBLE DOWN ON HUGE LEGS
38 KILLER CALVES 92 2019 EVENTS CALENDAR Add inches to your quads and hamstrings with
2018 Toronto Pro champion Juan Morel’s twice-a-
Keep on top of the most prominent bodybuilding
Hammer your calves with heavy-ass weight to day training plan
and fitness events throughout 2019 and don’t
grow this stubborn body part
miss a thing!
110 PRESS AWAY
44 ATTACKING THE ATLAS STONES 94 THE EVOLUTION OF GYMS Created by two-time Olympic weightlifter Jim
Fancy attacking the Atlas Stones? Full-time Bradford, the Bradford press will boost any
Gyms have changed, but how much of it is for the
strongman and owner of Titanium Strength Gym pushing move
better and has the way in which modern facilities
Phil “Titanium” Roberts shows you how! evolved, affected our approach to training?
111 BARBELL CURL
52 CLASSIC COLLISION 98 PHYSIQUE DOLL Bulk up your bi’s with the OG curling exercise
These five workouts by reigning Classic Physique Recently crowned IFBB Physique Pro Donna
Olympia champ Breon Ansley can help you to Murphy chats exclusively to FLEX as she unveils 112 HOT BOD
sculpt a vintage body worthy of the Golden Era her latest photoshoot Meet Leoni Waghorn, this month’s Hot Bod
62 HIIT KITCHEN
Prepare your taste buds for the latest recipes 98 94
straight out of the KIIT Kitchen
69 GET IN THE GAME

PHOTO CREDIT: HARPENDEN STUDIOS
How selecting a game meat like venison when it’s

hunting season can give you tasty and sustainable
lean gains
PHOTO CREDIT: CHRIS NICOLL
70 WALK THE FLANK

Grill up some protein-packed flank steak, stuff it
in crisp lettuce leaves, and you’ve got yourself one
helluva meal
71 RISE AND SHINE

Wake up to this mouth-watering tofu avocado
scramble; a flavour-packed way to start
a busy day
4 FLEX | JANUARY 2019

CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER
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UK EDITION
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FROM THE CEO By Nick Orton
laughable when some TV

doctor, celebrity chef or
politician claims they are
leading a revolution. Don’t
get me wrong, it’s great
news that things are
developing so fast, but these
guys are new to the party,
it’s YOU that has made the
difference.
You are the one who
encouraged your mate to go
to the gym with you. You are
the one who drove the
demand for sports supps so
that the supermarkets took
notice. It was you that
looked good on holiday and
inspired others to want to
get fitter. As a fitness
community, we look to learn
about fitness and nutrition,
we educate ourselves by
training smarter and eating
better and whether you’re
aware of it or not, the people
around you see what you are
doing. You don’t need to
shove it down their throats,
because fitness is so obvious
– you look better, you feel
better, and that resonates
from you like a laser beam.
Fitness craze… You are THE crucial

component to the never-
ending drive towards better
what fitness fitness and we are with you

all the way – we are working
tirelessly on making sure
craze? that you get the best

content and advice, and we
welcome any feedback.
t’s great news that the for them, but it’s not really
I
Let us know if there are
general consumer is now “NEWS” to us. things you want to hear
getting more interested in You and I, we are the core about and we will do our
their health and fitness of this new “craze”. We are best to get you that
and that many more people the catalysts who have information.
are joining gyms, wearing created this new wave of Thanks for reading.
fitness clothing out of the interest in fitness, and we @nickorton22
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JOSH
MALEY:
MY APPROACH
/// BY DANNI LEVY AND DARREN NICHOLHURST @DAZ_THE_BULL /// PHOTOGRAPHS BY JULES GODFREY
HAVING JUST COMPETED IN

THE PRO NABBA UNIVERSE,
JOSH ENDURED A
GRUELLING 17-WEEK PREP
FOR HIS FIRST YEAR IN THE
CLASS AS A PRO.
“For the first time ever I actually enjoyed prep,”
begins Josh. “Coming into it as a pro, I literally
had zero expectation in terms of placings and
put zero pressure on myself. The year before
I had a lot of friends and family expecting me
to win after a 2nd or 3rd place finish and that
made things tough mentally. Whilst it gives
you a confidence boost, you really don’t
want to let people down or disappoint them,
so it was nice not to be up against that this
year, because being a first time pro I had
nothing to lose.”

QUICK
FACTS
Height:
6”6’
Weight off-season:
330lbs
Weight on stage:
295lbs
JANUARY
J
JA
JAN
AN
ANUAR
UA
UA
AR 19 | FLEX
RY 2019
201
019
019 0000
“Getting everything in place and doing
everything I could with regards to training,
cardio, recovery and diet paid off, because
I came out with a 2nd place finish in my first
pro show- which I was delighted with. The
guy who beat me, Lee Seung Chul, had an
incredible physique. I know a good physique
when I see one and he really deserved it. I
was hard, dry and my condition was on point,
but he really does pop on stage and I don’t
feel as if I let myself down in any way by not
taking top spot on my very first pro outing.
“Bringing condition was relatively easy for
me. I was 295lbs on stage and went down to
2800 kcals at my lowest. I had a guest spot
at the BodyPower Welsh 8 weeks out from
the NABBA Universe. I wanted to look good,
so I pushed harder prior to that and was then
able to take my foot off the gas and cruise
into the Universe to an extent. I reduced
cardio and went in easy. This helped to bring
more fullness.”
Josh has competed in a massive 19 shows
since 2014.
“It may seem as if I’ve competed non-stop,
but I’m passionate about the sport and I feel
good for it,” he says.

His impressive track record hasn’t been
without the odd struggle though.
“I tore my rotator cuff getting a dumbbell
into place on an incline press,” Josh reveals.
“The injury put me out for a day, but I
soldiered on and refused to let it stop me.
After that, the most I could press was 60kgs
on the smith machine. I could only really
manage partial lat raises and rear delts on
shoulders, so I changed my routine up to
incorporate more legs. My back training
was compromised too. I was tagging
chest and shoulders onto the back end
of my leg sessions just to get the blood in
there. I’ve always been unlucky with lower
back spasms too. I couldn’t pose 2 weeks
out from the PCA worlds!
JANUARY 2019 | FLEX 11

Thankfully osteopathy and massage eased
it off.”
Josh’s approach for the upcoming
off-season:
“I had a couple of photoshoots planned the
week after the Universe, then when they
were out of the way, it was a case of going
back to where I was before the show.
I maintained pretty low calories to begin
with, then had the first proper cheat meal
a full week after I stepped off stage.
“My food will be gradually increased until
the new year now, until my weight is stable
and training is good. I will get blood work
done before Christmas and all being well,
I’ll go into off-season mid January.”
Josh’s daily calorie intake during
off-season sits at a baseline of 4,000
to stay consistent.
“I’ll enjoy social events 1-2 x a week for
now, then from mid January, I’ll take my
food up,” says Josh. “It’s the same as prep
but in reverse. I’ll gradually build up to
around 7,000 calories a day. Sometimes I
can grow at 5,000 calories, it just depends
how my body responds each time. I weigh
around 150kg/330lbs at my heaviest during
off-season.
“I can push more when I’m heavier, but I
don’t want my weight to affect cardio or
sleep. I’m now starting one HIIT session a
week on a rest day. This will involve things
like the prowler, battle ropes and 15 minutes
steady state cardio on the bike for a total
workout time of 30-40 minutes. Hopefully,
this won’t prove to be monotonous like
steady state cardio is during prep. I already
do 20-30 minutes outside power walking 5x
a week on prep, but it tends to taper off after
shows, especially during the colder months.”
Josh is known for being a fan of high
volume training.
“I do train high volume, but that said, I
don’t do anything for the sake of it,” he says.
“Every time I finish prep, I sit down and look
at my programme and strip it back as much
as possible. I analyse how I can make it more

efficient and productive. Right now, after
two warm-up sets, I do a max set of
6-8 reps, then a lighter max set of
10-12 reps, then during prep a third set
of 15 reps. That gets taken down to 2 x
warm-up sets and 2 x heavy sets after a
show. I always cut out exercises I don’t use
much. If I’m not feeling, it I get rid of it.
I’m all about quality not quantity.
JOSH’S
CURRENT
TRAINING SPLIT
Chest, shoulders and biceps
Back and triceps
Legs
Chest, shoulders and biceps
Back and triceps
Josh tends to leave calves out
as he’s genetically blessed
“I do three exercises on triceps for

12-15 reps on isolation exercises, with
two of these focused on contraction and one
focused on load,” reveals Josh.
“I do three exercises on biceps, chest and
shoulder day. I perform 10-12 reps, then
go high reps or drop sets on cables, with all
biceps exercises focused on the contraction.”
Josh says he only focuses on exercises
he can really feel.
“I repeat the exercises I can feel working,
rather than going for angles and variety,” he quality after prep when your body is more bodybuilder as I just love being in the gym,
says. “If you’re not feeling it, it’s a good tired and weaker than usual. It’s a chance but I do try to fail/fatigue as quickly as
indicator it won’t be optimal! to establish those skills and get them locked possible so that training time is limited.
“I make every rep count- from first to last. in nicely, then you can start pushing the I make it as hard as possible and as
I encourage all my clients to do the same. load up a bit more as you build strength quick as possible so that I can’t physically
It’s a great time to re-focus on technique and back up. I’ll always do more than the average do any more.” Instagram: @josh_maley

ALL ABOUT
/// BY LEICA GELSEI

/// PHOTOGRAPHS BY @LAZ_GELSEI
A well-developed set
of arms is highly
sought after in the
bodybuilding world
and this is for good
reason.

A
rm development can, especially for a
relatively small muscle group, have a dramatic
impact on one’s look, both in the gym and
on stage.
That being said, there are still a lot of mistakes I see people
making in the gym when training arms- mistakes that can prevent
them from obtaining the development they seek. In this article, we’ll
break down the best techniques and methods to target both the
biceps and triceps, then finish off with an example of a big arm
focused session.
Before we get into arm training specifically, I just want to mention
the development of a trend in training whereby people dismiss arm
training as a pointless undertaking. It is sometimes said that if you
are to perform compound movements such as rows, pulldowns,
benching, overhead pressing etc, your arms will get the work they
need. Personally I am not a fan of this way of thinking, as if you are
performing these compound lifts, the technique should not be
focused on working the arms and, if performed properly, will not
sufficiently stimulate the arms or take them anywhere near the
point of muscular failure. Therefore, if you want your arms to grow
at the best rate, training them directly at some point in your training
is the way to go.
BICEPS
The main function of the biceps we’ll focus on is elbow flexion, or
bending the arm. There are many curling movements and variations
that target this main flexing function of the biceps (e.g. barbell
curls, dumbbell curls, preacher curls etc).
Utilising the full range of motion is a must, so take your curls to
the point the arm is fully extended (flexing your triceps slightly at
the bottom is a good way to ensure you’re doing this), then take

them up to the fully flexed position, making an effort to contract
the biceps hard at the top.
The second function of the biceps is supination, a rotation of the
forearm so that, if the arm is bent, the palm of your hand will face
upwards. The presence of supination will change where the
emphasis of the movement is placed. Using a hammer grip, the
absence of supination will place a greater emphasis on the
brachialis, resulting in a thicker look to the arms. A supinated grip
will allow the bicep to get shorter at the top and place more of the
emphasis on the biceps, contributing to the development of the
bicep peak. Both are effective, just for their different reasons, and
both are worthwhile additions to your training.
The third function of the biceps is their slight involvement in
shoulder flexion. Whilst I’d never recommend flexing your shoulder
throughout the course of a bicep exercise, including an exercise with
the shoulder in a flexed position can ensure the biceps reach their
fully shortened point, making for a great contraction and an
effective way to stimulate them to grow.
Ensure you don’t swing the weight up or lower it mindlessly, use
the biceps throughout the full movement, and if you need to lower
the weight to avoid swinging or lowering without control, then lower
the weight!
TRICEPS
The main function of the triceps, being the antagonist to the biceps,
is to extend the arm. My advice with regards working through the
full range of motion at the elbow is to take the arm to the fully
flexed position (flexing the biceps to ensure a stretch), then fully
extending the arm and contracting the triceps hard before lowering
under control.
One aspect I advocate to improve the contraction in extension

movements is extending your wrists in the direction of the move- selection with the triceps, is using movements that have you in
ment at the point where your arm becomes extended. Whether positions where your arms are down by your sides, as well as arms
using a hammer grip, underhand, or overhand grip, this addition can overhead, as these movements will place a greater emphasis on
greatly improve the contraction you get in the triceps. different points of the triceps (the lateral head and long head
Another thing to take into consideration in terms of exercise respectively), leading to a more balanced development overall.
So without further delay, let’s get into a sample session for the arms. It’s a pretty high
volume session but still carries a lot of intensity throughout whilst utilising a lot of the
methods we’ve discussed. Enjoy!
EX REPS SET NOTES
Tri Set 8-10 reps 4 tri sets in total
Straight bar curl 10-12 reps
Preacher curl 16 reps total
Alt hammer curl
Tri Set 8-10 reps 4 total For overhead, take cable
Rope pushdown 8-10 reps attachment to floor and perform
Overhead rope extension 15-20 reps with back to unit
Banded partials
Tri Set 8 reps w/ 2-3 sec squeeze 4 total Perform ex 1 with cable unit
Bench supported cable curl 10-12 reps set to bottom, with bench set
Standing bar cable curl 10-12 reps perpendicular to cable, kneel
Rope cable curl down rest arms on bench so
that they are in a flexed position,
and curl bar to behind head
Tri Set 8-10 4 total
Reverse curl 8-10
Bar pushdown 12+
Tricep dip

BIG SHREDZ
‘INVEST
IN THE
CHEST’
/// BY DARREN NICHOLHURST @DAZ_THE_BULL ///
If asked, Austin would tell you this, “I’m an

PHOTOGRAPHS BY HARPENDEN STUDIOS
average guy, with a bigger than average

heart.” But if there’s one thing he certainly
isn’t, its average!
Once compared to the late Andreas Munzer

by legend Kevin Levrone and having battled
to win the British title for many years, Austin
finally reaped the rewards and claimed the
trophy he promised his precious Nan. Now,
he is set to rock the world, peeled to perform
and destroy anyone’s condition that comes
in his way.
Here is how Big Aust peels and pumps that

shredded chest… ‘BOOM’.

AUSTIN’S CHEST TRAINING PROTOCOL
AUSTIN SAYS…
It’s Monday, the gym is rammed and of
course it is international chest day! I mean
who doesn’t want a big, full, striated chest?
But how do you make the most of the time
you have and more importantly build a
complete chest? Well, here are my top
training tips on achieving your chest goals.
Start with the basics.
1. DECLINE /
FLAT BENCH
PRESS
The exercise that’s going to place the most
load across all areas of the chest is of
course the bench press. Any good gym
should have a flat bench. If you have access
to it I also recommend the decline bench as
illustrated here. Most people associate the
decline press with the lower pecs but in
reality, it involves utilising the whole of the Example as follows:
chest and requires a slightly shorter range of WARM UP – BAR: 25 Reps
movement, allowing for more load and
stability through the back and shoulders. WORKING SETS: 20 Reps 15 Reps 10 Reps 5 Reps 2 / 1 Single Max Reps
Being the primary exercise, I always
recommend performing pyramids, so The real magic comes from doing the reverse of this and trying to hit the volume of reps you
working with a light weight and high reps- did on the way up to your single max reps. This helps hit both types of muscle fibres in
anywhere up to 25 reps to begin with. The terms of strength and endurance so not only do you look the part, you perform well too. The
weight increases as the reps decrease, thus key is always progressive overload and placing stress on the muscle so it adapts and grows.
warming up the muscles safely and allowing The time under tension wants to be at least 4/5 seconds on the negative part of the
for increased blood flow for maximum load. movement under the 10-rep range.

2. INCLINE
DUMBBELL PRESS
OK, so the real hard work is done, but most people struggle
with upper chest so to hit the minor part of the pecs, we go
into incline dumbbell press.
Choose a nice incline, nothing too steep which will
incorporate too much delt usage. We are only going
to do a maximum of 4 sets here.
WORKING SETS:
12 Reps 10 Reps 8 Reps 6 Reps
Each set wants an increase in weight with a time under

tension of at least 3 seconds on both the negative and
positive part of the rep. Ensure you are not banging the dumb-
bells together at the top of the rep. Keeping a gap maintains
the tension.

3. CABLE CONTRACTIONS:
The third exercise wants to be focusing on contraction and using cables can allow you to do this effectively. You want to be able to feel the
inner chest contract together, so holding the tension on the close of the rep is important. Find a weight you can manage this with properly
as you are trying to force blood to the inner chest while controlling the negative so the shoulders don’t take over. Leaning forward and
closing the hands in line with the top of the chest is key.
WORKING SETS: 15 Reps x 3

4. DUMBBELL FLYES
Stretch is the last thing before moving on to any other muscle
groups. Using either a flat or incline bench, grab a manageable set
of dumbbells remembering the focus is on the stretch from the
negative part of the movement. As with the dumbbell press, keep a
distance between the weights at top of the movement to maintain
the tension on the outer pecs.
WORKING SETS: 12 Reps x 3
As basic and simple as this is, it has worked for me and many people
I have trained over the last 20 + years. Consistency over time is
always going to bring results.
WHATS NEXT?
After any chest (push) workout, the triceps will always be primed and ready to go. You
probably have a dedicated arm day, but add this one in on chest day as a nice finisher!
Here, we focused on a simple triceps extension on a flat bench, which ensures the
elbows don’t spread out too much to prevent putting unnecessary pressure on them.
Dropping the bar to the forehead keeps the elbows in line with the shoulders and the
maximum load on the triceps. You can superset this exercise with a close grip press
off the chest once the extensions are exhausted.
WORKING SETS: 15-20 Reps x 4/5 Sets
The other exercise we threw in was cable triceps extension. You can use a v-bar or
a rope, however ensure in the standing position that the shoulders are pulled back to
keep maximum load on the triceps. And remember… SQUEEZE! Instagram; @big_aust
Facebook; Austin Williams
WORKING SETS: 15-20 Reps x 4/5 Sets
Email; b-aust@hotmail.co.uk

BY MICHAEL BERG
What was the

health issue that
forced you to drop
out of the O?
I have benign uterine tumours
many know as fibroids. I was
diagnosed with this condition
in 2008. I took most of the
year off to give my body
the rest it needed, so I was
going after this prep like
never before. During prep,
my symptoms—abnormal
bleeding and sometimes
pressure in my pelvis—weren’t
going away like they usually
do, so I knew something was
off. I was mentally thrown
off my game. I will be moving
forward and having surgery
to have them removed.
You’ve said that you

plan on being back
to competition next
year. Are you cleared now
to train and diet?
LATORYA
WATTS Well, I am planning for
Birth Date: surgery, and it will be
28th May, 1980 somewhat invasive. I’m hoping
Height: 5'6" for a speedy recovery to train
Contest Weight:
and be at my full potential
140 lbs
Residence: to compete next season.
Las Vegas, Nevada No confirmed shows as of
For Posing/ now. Just focusing on overall
Consulting Inquiries: health and happiness.
teamwatts15@gmail.com
Instagram: @latoryawatts
Are there important
lessons on health
that you’d like to
share with other aspiring
athletes from this
Turning Point experience?

Yes—listen to your body.
Nothing should ever come
before your health. It’s OK to
Latorya Watts bowed out of the 2018 Figure Olympia slow down the process. It’s
after a health scare. Here’s how she’s doing now, and what OK to take a step back. You’ll
come back stronger.
the 2015–16 Figure O champ is planning next.
Beyond the stage,
THROUGH THE SUMMER, 2015 and 2016 Figure Olympia champion Latorya what are your
Watts looked to be on track for this year’s title tilt on 14th and 15th Sept Then, hopes and plans
on 1st Sept., a troubling post hit her Instagram page: “Due to a medical concern for 2019?
I’ve dealt with for some time, I will take a step back to do what’s best for ME Aspire to inspire. If I can
and really focus on MY HEALTH. This decision hasn’t been easy but I’m beyond continue to motivate and be
grateful for the support from loved ones, sponsors, my @ifbb_pro_league family a role model for anyone with
and the @mrolympiallc team.” hopes and dreams to be the
PER BERNAL
Just like that, Watts was out of the contest. What happened? We checked in best at their craft, it makes all
with the 38-year-old for an update on her condition, and what fans can expect the hard work and sacrifice
from her next. worth it.

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Our registration number is 682731. Credit provided subject to age and status.
Tweaks
TO
Become
A
Freak
TRICEPS EDITION
Fill out your shirtsleeves with
these five triceps moves.
BY ERIC “MERLIN” BROSER
// P H O T O G R A P H S B Y E D G A R A R T I G A

IFBB PRO LEAGUE
AT H L E T E
JUAN
MOREL
AGE: 36
HEIGHT: 5'11"
WEIGHT:
121kg (contest);
136kg (off-season)
RESIDENCE:
Deer Park, New York
INSTAGRAM:
@juandieselmorel

B
B
Building a pair of guns that look as
impressive in your winter sweater as they do in a tank
top means paying as much (if not more) attention to
the backs of your arms as the oft-hailed biceps muscle.
Your triceps is a three-headed muscle complex that’s
responsible for about two-thirds of the upper-arm
THE MOVEMENT:
Triceps Extension
THE TWEAK:
Extend shoulder-height cable
sideways.
THE EXECUTION:
Standing with your back
uscle.
at’s
m mass.
So in order to be in constant “gun show” mode, even en
when relaxed, you must make sure the tri’s are maximally
aximally
developed. With that in mind, keep these triceps tweaks
weaks
up your sleeves (and expect them to get a little bitt tighter).
floor). Without
thout moving your
elbow or shoulder out of
position, slowly extend the
arm until you reach the fully
locked-outut position. Flex the
facing a cable pulley set triceps forr 1 to 2 seconds
at shoulder height, grab before beginning
ginning a controlled
the bottom of the cable, eccentric contraction.
grasping the rubber stopper THE RESULT:
SULT:
near the end. If starting The uniqueue angle helps
with your right arm, at the recruit different
fferent sets of
beginning of the movement muscle fibres,
bres, allowing you
your right hand should be to break through plateaus
directly in front of your left and realise
se the full genetic
shoulder (palm facing the potential of the triceps.

THE MOVEMENT:
Cable Push-out
THE TWEAK: cable and lie back on the name of the movement—
Performing push-downs on bench. Tuck your elbows into push-out. Squeeze to full
an incline bench. your sides and make sure lockout and hold this position
THE EXECUTION: they remain there throughout for 1 second.
Set an incline bench to the set. Rather than pushing THE RESULT:
approximately 45 degrees a the bar straight downward, The unique method of
few feet in front of a cable you will instead push in a way pressing will allow you to load
pulley, set high. Attach your that mimics both an extension more weight for a greater
bar or rope of choice to the and push-down, hence the stimulus to your triceps.

THE MOVEMENT:
Triceps
Push-down
THE TWEAK:
Perform it with one arm,
hammer-grip style.
THE EXECUTION:
Grab the rubber stopper at
the end of a cable pulley
with a neutral grip. Bend
over at a 90-degree angle
to the floor, with legs
slightly bent and the
non-working hand resting
on your hip. Starting with
the triceps at full stretch,
slowly extend the elbow
until the arm is straight
and the triceps is fully
contracted. Hold this
position for 1 to 2 seconds,
squeezing forcefully.
THE RESULT:
It’s like a concentration
hammer curl for the
biceps, allowing for a strict
movement and a stronger
contraction.
Tweaking the
angle of lifts will
trigger unused
muscle fibres.

THE MOVEMENT:
Smith Machine Close-grip Bench Press
THE TWEAK:
bar rest in your palms. Lower remove some recruitment of
Rotate your hands inward to force the bar in line with your upper the pecs and anterior deltoids,
your elbows to turn outward. pecs until your forearms contact focusing purely on triceps.
THE EXECUTION: the biceps. Then push with your Additionally, this exercise
Place a flat bench under a Smith triceps to complete the lockout. works the hard-to-hit long
machine, as if you were going to THE RESULT: head, which is the largest portion
perform a bench press. Grasp the By rotating the hands and forcing of the triceps.
bar with a close grip, letting the the elbows out-ward, you will

THE MOVEMENT:
Single-arm Triceps Extension
THE TWEAK: of the working arm tightly into before a controlled return to the
Perform a triceps extension on your side and make sure it starting position.
an incline bench. remains there throughout the THE RESULT:
THE EXECUTION: set. With the hand held in a Similar to the triceps push-
Place an incline bench set to semipronated position (hammer out, this exercise feels like a
approximately 45 degrees a few grip), extend at the elbow until combination of a push-down,
feet in front of an upper- the arm is completely straight. extension, and kickback, all in
cable pulley. Grasp the end of Take advantage of the constant one move.
the pulley and lie back on the tension that a cable provides
incline bench. Tuck the elbow by squeezing the triceps hard

JON DE LA ROSA
Birth Date: 29th May, 1984
Height: 5'7"
Contest Weight: 104kg
Residence: New York,
Instagram:
@ifbbjondelarosa

Killer
Calves
Hammer your calves with
heavy-ass weight to grow
this stubborn body part.
///BY JOE WUEBBEN

/// PHOTOGRAPHS BY IAN SPANIER
YOU MAY HATE

TRAINING THEM, but thick,
meaty calves help bring any
physique together from the
waist down. Also, powerful
calves can help you to sprint
harder and jump higher,
which are useful traits to
possess when the zombie
apocalypse eventually
hits us. (OK, call us crazy,
but better safe than sorry...
right?)
In the past, a light-weight,

high-volume barrage has been
considered the right formula
to increase the mass of your
calves. And considering that
the calves—made up of the
gastrocnemius and soleus—
are worked every time you
take a step, climb the stairs,
or stand on your tiptoes,
it makes sense that they
would need a lot of volume
for them to respond
and grow.
It’s good to change things

up, though, especially when
the exercise menu doesn’t
consist of much more than
different variations of calf
raises. So, to mix it up, we
have you lifting heavy
weight, a stimulus your
calves probably aren’t used
to, in the six-to-10-rep range.
If you’ve been following the LEG PRESS CALF RAISE
high-reps-on-calves dogma Go as heavy as possible here while your calves are fresh,
and set the safety pins high up for peace of mind. It’s OK to
for years, this heavier, use a little bit of momentum from the quads to complete the
lower-rep workout should last rep or so of a set.
serve as some nice shock
treatment for an often
neglected muscle.

SEATED
CALF RAISE
The weight should
be heavy, but your
heels need to raise well
above the foot platform
at the apex of each rep.
Performing fewer reps
JUMPING ROPE/BOX with heavy weight is
JUMP WARM UP (not shown) not an excuse for crap
Jumping rope is a great way to form. You still need
warm up the calves before hitting to be achieving a full
them hard and heavy. Do whatever range of motion.
style of skipping rope you prefer
(double legs, alternating single legs,
etc.) for 30 continuous seconds per
set. For box jumps, stick with a low box
or bench—there’s no need to push it
during the warm up.
STANDING CALF
RAISE (3 FOOT
POSITIONS)
A multiangle approach,
with your toes pointed
forward, out, and in, will
help add mass. Remember,
you won’t be as strong in the
toes-out and toes-in foot
position; lighten the weight
on these last 2 sets if
needed to reach 8 reps.
TRAINING
EXERCISE SETS REPS
Jumping 3 30 sec./5 *
Rope/Box
Jump
(warm up)
Leg Press 4 6–8
Calf Raise
Seated Calf 4 8–10
Raise
Standing 3 ** 10, 8, 8
Calf Raise
(3 foot
positions)
*Jump rope for 30 seconds and then
do 5 box jumps. Rest 30 seconds or
so, then repeat 2 more times.
**Perform the first set with your toes
pointed straight ahead, the second set
with your toes pointed outward, and
the third set with your toes pointed
inward.

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Full-time strongman and owner of Titanium Strength Gym his eyes firmly on the prize. In 2017, he returned to win the event
in Sheffield Phil ‘Titanium’ Roberts first began strength training and went on to take 4th in the UK. Most recently, he missed out
as a hobby. on 1st place by just 1 point at the UK’s Strongest Man.
The former South Yorkshire bobby now says his focus is on Fancy trying your hand at something HEAVY?
becoming the strongest man in Britain! Give ‘Titanium’ Phil’s recommended approach to tackling the
After placing 3rd in 2016 at England’s Strongest Man, Phil fixed Atlas Stones a go!
STAGE ONE:
Place your feet either side of the Atlas Stone.
Hang back slightly to ensure you keep the centre of gravity as close
to the body as possible. This is a very similar stance to a standard
deadlift.
STAGE TWO:
You need to create as much friction as possible with the
Atlas Stone using your forearms, hands and biceps. The
more contact with the stone, the easier the grip. Crouch
down with your back straight, trying to push your backside
into the air, similar to a deficit deadlift.

STAGE TWO ALTERNATIVE:
If your squat is far better than your deadlift, this
is probably the more suitable position for you.
Use your arms in the same way, but instead of
pushing your backside up, squat down into a
very low squat position.
Grip is essential, so hold the stone as tight as
you can when you lift, in a negative squat
manner.

STAGE THREE:
Keeping your back straight, lift the stone up
to your knees using your back, glutes and
hamstrings, using your knees as a shelf for
the stone.
Re-grip if necessary, hugging the stone

tight into your chest. Your back should be
at 90 degrees to the floor i.e. straight up.

STAGE FOUR:
Hugging the stone with your arms, use
your traps and lats to pull the stone tight
against the body. Push your hips forwards
until you are in the stood position, using
the momentum to lift the stone up high.
The faster and more explosively this is
done, the better. Always keep your body
underneath and behind the stone. This is
in case you miss the lip of the platform so
you don’t have to start the whole lift
again. You can trap the stone in-between
your body and the platform, enabling you
to reposition your grip.
If the stone is light

enough you can use this
method to ‘one-motion’
the stone to the platform.
Grip the stone tightly
and pull it into your chest
so it is in contact with the
chest and off the ground.
You must then quickly
lean back pivoting at the
hips, thrusting the stone
up towards the platform.
Remember to keep your
body under the stone.

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CLOTHING ORDERS ONLY, NOT TICKET PURCHASERS.
Classic
Collision
No period in bodybuilding history
storyy
produced more classic physiques
siques
q than
the Golden Era. Try these five
ve workouts,
demonstrated by reigning Classic
lassic
Physique Olympia champ Breonreon Ansley,
to sculpt your own vintage body.
ody.
T
B Y M & F E D I T O R S //
PHOTOGRAPHS BY
PER BERNAL
T
THERE WAS A TIME, before most
of you reading this were even born,
when bodybuilding wasn’t the
culturally entrenched ubiquitous
activity we enjoy today. You didn’t
have a choice of gyms to join in your
town, and after traveling miles to
the nearest store that happened to
sell Joe Weider’s Muscle Builder
magazine, you often found yourself
the subject of sideways glances at
the cash register.
bodybuilding community—weren’t
enough to spark the revolution that
turned their sport from sideshow to
main event. What bodybuilding
needed was the right combination
of people, place, and timing that
equalled more than just the sum of
its parts—to transcend other niche
activities and move into the realm of
mainstream cultural phenomenon.
If the world were ever to begin
embracing bodybuilding to any
degree, the late ’60s was the time,
and if there ever was to be a place
where it would first take hold,
Weider’s offices were based in Union
City, New Jersey, but he held the
belief that to successfully promote
bodybuilding to the masses, he
couldn’t just sell muscles. He had
to sell a lifestyle. And that lifestyle,
to his way of thinking, had to include
sun, sand, beautiful girls...and
bodybuilders. That training location,
of course, was Gold’s Gym in Venice
Beach, California, and legends like
Arnold Schwarzenegger, Dave
Draper, Franco Columbu, Frank Zane,
and a handful of others helped turn it
into the epicentre of bodybuilding.
Even names like Steve Reeves, Bill Southern California had to be it. The And so it was that, by the turn of the
Pearl, and Reg Park—as popular and driving force in all this change was ’70s, Southern California—and more
influential as they were within the bodybuilding mogul Joe Weider. specifically Gold’s Gym Venice—had

AT H L E T E
SNAPSHOT
BREON
ANSLEY
Height: 5'7"
Weight: 81kg
(contest); 86kg
(off-season)
Hometown:
Lynwood,
California
Residence:
North Hollywood,
California
Contest
Highlights:
2018 Classic
Physique Olympia,
1st; 2018 Arnold
Classic Physique,
1st; 2017 Classic
Physique
Olympia, 1st
Instagram:
@breonma_

become the home of the
world’s most famous and
successful bodybuilders,
all training, eating, and
growing together.
Fast-forward four
decades, and Gold’s Gym
Venice remains the
unofficial bodybuilding
headquarters. But if you
happen to walk in on a day
when North Hollywood
resident and two-time
Classic Physique Olympia
champ Breon Ansley is
training there, you may
feel as if you’ve just been
transported back in time.
Under the tutelage
of X-frame creator
extraordinaire Chris
Cormier, and by
incorporating many of the
exercises and training
principles of the Golden
Era legends, Ansley has
sculpted a physique that
has catapulted him to the
very top of the IFBB Pro
League. You can bet it’s a
physique that would have
caught the eye of Joe
Weider himself, too.
As for how Ansley trains
to maintain such a
legendary body, he says,
“I love to use dumbbells
and free weights,
particularly very old-
school movements.”
Also, he insists that it’s
how he trains, not what
he trains, that makes the
difference. “Pretty much
all methods of training
from the Golden Era
encompassed superb
intensity,” Ansley says.
“Modern-day bodybuilders
definitely need to learn
from the Golden Era
bodybuilders in that
aspect.”
In the spirit of the Golden
Era, we’ve compiled
five signature routines
from the men who inspired
Breon Ansley. Give them
a try to develop your own
classic-looking physique.
These workouts may be
old, but they’re anything
but dated.

Five Classic Workouts
ARNOLD instincts couldn’t have been more
accurate, as Schwarzenegger went
SCHWARZENEGGER on to win seven Mr. Olympia titles
At the 1968 Mr. Universe contest in
(1970–75, 1980) and became one
Miami, a show won by Frank Zane,
of bodybuilding’s most well-known
Joe Weider came face-to-face with
and admired characters.
21-year-old runner-up Arnold
Schwarzenegger. Standing nearly TRAINING
6'2" and weighing in at 250 pounds,
the Austrian native was a sight to Arnold
behold. Joe Weider had an eye for Schwarzenegger’s
potential, and he saw the future of Biceps/Triceps
bodybuilding in this kid. Weider’s Routine
EXERCISE SETS REPS
Standing 5 8
Dumbbell Curl
Superset with
Lying Dumbbell 5 10
Extension
Incline 4 8
Dumbbell Curl
Superset with
Overhead 4 10
Triceps
Extension
Preacher Curl 4 8
Superset with
Dip 4 10
Preacher Curl
Hold an EZ-bar or pre-
loaded barbell and drape
your arms over the preacher
pad, arms extended. Curl
weight up until your biceps
contract.

T-bar Row
Place one end of a
barbell in a corner and load
the other end. Grab the bar
with both hands and row it
to you.
ED CORNEY
Often training at Gold’s Gym
Venice, Ed Corney was a star in
the 1977 iconic film Pumping Iron,
alongside Schwarzenegger,
Columbu, Lou Ferrigno, Mike Katz,
and Serge Nubret. Ed and Arnold
became training partners while
they prepped for the 1975 Mr.
Universe and Olympia, respectively,
and Corney was one of the few
guys who could match Arnold’s
intensity in the gym. Although
he never won an IFBB Pro
League title, Corney did take top
honours at the Masters Olympia
in 1994–95.
TRAINING
Ed Corney’s
Back Routine
EXERCISE SETS REPS
Barbell Row 5 10
Superset with
Wide-grip 5 10
Pulldown
T-bar Row 6 8
Chin-up 5 To failure

Behind-the-
neck Press
Sit on a bench in front of
a power rack, with head in
front of the bar. With a grip
wider than shoulder width,
lower it to neck level.
TRAINING
FRANK ZANE
After being inspired by Body-
Frank Zane’s
building magazine, Frank Zane Shoulder
started lifting as a teenager and Routine
moved west in 1967, taking to EXERCISE SETS REPS
California’s Zen aesthetic like a
Behind-the-neck 6 8–10
bodybuilder to a barbell. With Press
his legendary aesthetics, Zane Superset with
racked up one of bodybuilding’s Alternating 6 8–10
most impressive résumés, Front Raise
including multiple Mr. Universe Lateral Raise 6 8
and Mr. America titles, as well
as becoming a three-time Mr. Bentover 6 8
Lateral Raise
Olympia (1977–79).

DAVE DRAPER TRAINING
By age 21, Dave Draper earned the
Mr. New Jersey bodybuilding title Dave Draper’s
and then arrived in California in Leg Routine
1963. Big, blond, and boyish, EXERCISE SETS REPS
Draper looked as if he’d been born
Leg Extension 3–5 10–12
straight out of the Venice surf, and, Superset with
for a period of time, he was the Leg Curl 3–5 8–12
face of Weider’s publications. He
went on to win Mr. America in Calf Raise 3–5 15–20
1965, Mr. Universe in 1966, and Mr. Back Squat 5–7 15–6
World in 1970, as well as placing
Deadlift 5 10–6
fourth at the 1967 Mr. Olympia.
Leg Extension
Sit in a leg extension machine
with the pad resting right over
your ankles. Squeeze your legs
to move the weight and hold for
a second at the apex of
the movement.

TRAINING
Franco
Columbu’s
Chest Routine
EXERCISE SETS REPS
Bench Press 7 6–8

Incline Barbell 4 6–10
Press
Flat Bench Flye 3 8–12
Dip 3 10–15
FRANCO
COLUMBU
After a few months in California,
Arnold asked Weider if he could
also bring his former training
partner from Munich over. Enter
5'5" powerhouse Franco Columbu,
who remains Arnold’s best friend
to this day, and a man who has
earned two Sandows of his own in
1976 and 1981. Pound for pound,
Franco was one of the strongest
champion bodybuilders of all time,
and despite being nine inches
shorter, he was as wide and thick
as his best buddy Arnold.
Dip
Grip two parallel bars
and cross your feet. Brace
your core and lower yourself
down until your arms are
bent at 90 degrees. Lean
forward to better stretch the
chest muscle.

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FOOD & SUPPS THE HIIT KITCHEN
Pea, kal
Pea a e & ch
c il
illi
lli
fr
rittata
ta
Ingre
Ing r
red ients:
z 3 eggs
s
z 50g choppe
hoppe
ed bell pepper
z 30g
g dic
diced
ed onion
on
n
z 50g
0g peas
s
z 20g kale
z 10g
0g red
r chilli

/// BY HIIT KITCHEN /// PHOTOGRAPHS BY HIIT KITCHEN
3 31g
ser vin
310 K g
cal
17g F
at
11g C
arbs
27g P
rotein
Method
hod
o :
1 Place a non-stic i k, ovenprooff
frying pan on a medium heat att wi
a with th
a littlee olive oil. Add the
he
e di
dice
ced
onion and peppers
on rs
s. Sweat for
s.
2-3 minutes s bef
effor
efoor adding the
ore
shr
hredd
reed
eddddedd ka
kal
k a e, peas & chilli.i Coo ok
un
unt
ntilil the
nti he
e kale has started d too wililt
2 Beat
ea 3 eggs in a bo
bowl
wl and po
pourur
into the pan. Coo
ook ge
gentl
ntly
y fo
fo r
5 minutes
3 Finish by
y placin
cing g the
t pan in a
190°C oveen and
and coocooking
g fo
for 10
minute
tes
s or unti
untill the
the centre is
s se
sett

584g
ser vin
329 g
Kcal
4.4g
Fat
31g C
arbs
35g
P r o te
in
Method:
1 Plac
ace e the potta ato
toeses in a pan
pan
and
nd susubm bme
bmeerrge
rg
ge withith wat
wa ater.
e
er
Bri
ring g too the
he boboill an
a
and cook for
cook
co f
Ca
Carrot
Ca t& 10-
0-12
122 mi
min nute
utes or untiunti
n l a kn
knifeife
fe
fe
co
our
urge ettte passse
se
ses
es s ea
easil
s y throughugh h th
hem
em.
Drain
Dra
rainin aand
nd allow
low
ow
w to co ooll sli
sliligh
sl ght
ghh ly
wrrap
a pe ed haake
ke, b ore
bef re
e seaso
as ning
nin and d
cr
rus
ushe
h d ne
he new
w cru
rushi
rushi
sh hiing
ng
pota
po tatoto
oes
es,
s, 2 Usingsing a veget
vegetabl
ve abl
b e peeler, p
peeel
el
cori
riian
a de er tthe e ca
arr
rro
rot
ot and
and cou
c rgerg tte
te
es into
int
nto
n o
yogh
yo g ururtt rriibb
rib bon
ons andnd a
arrr
arr
rrang
ange on
ange one
ne aft
f ter
er
IIng
In
ngred
edie
ien
en
nts: an
a nother
z 130g ha
hake
ake 3 Pla
lace the h hakke on top of the
veg
eg
get
e ble ribbo
eta bons
ns and rollllll
z 1 carr
a ot to enc
nca ase ththe
e fis
ish
s . Roll tight
ght htly
ht
htly
y
z 1 co
courg
urg
rg
gettte in cliingf
in ng
gffilm an
g and poach in
g ttl
ge
gen tly
y si
sim mme
mering g wateer for
z 100g ne
ew pota
o toe
oes
s
1 minu
10 min
min nu
ute
ttes
z 120g
0g b
brroccolii 4 Coo
ook th
the broccol
col
olii for
z 30ml low
w ffat
at yoghurt 4 min
i tes in bo
inu boiling waterr
zT
Tsp coriander
der
err 5 Chop
ho
op th
thee cori
riand
a er finely and
add to th
the yogh
ghurt wi w th the
z 1 llemo
e on
emo n juic
uicee & zest lemon ze
zest and d jui
juice
ce
Turk
T
Tu
urk
rke
ey & leek
ey k 5 4 8g
ser vin
“la
“lasagn
as agne” 36 4 g
Kcal
Ing
ng
gre
edients:
s: 9g Fa
t
z 1 leek
k 15 g C
arbs
51g P
z 200
00gg turke
rke
keyy minc
mi e rotein
z 100g ce
ele
lerr y,
y car
carrot
rot,,
ro
rot
onion
z 2 clove garlic
z Tbsp dried thyme
z 150g chopped tomatoes
s
Method
Met hod:
1 Place a po
pott over
over hi
high heat and colour
our
the turkey mince heavily for 5 minutes.
Once coloured, pour into a colander
and set aside to cool
2 In the same pan, add the diced celery,
carrot, onion, garlic and thyme. Cook
for 5 minutes before adding the turkey
mince back to the pan. Add the
chopped tomatoes and simmer gently
for 20 minutes
3 Bring a pan of water to the boil. Cut
thee le
leek
ek in hal
half and separate the layers.
Pla
Pla
ace in int
ntto the
the boi
o lin
lingg wate
wat r for
300 sec
secondonds
ond s be
before
efore e tra
transf
nsferr
nsf
sfe ing
in to
ice
ce wa
w tert to cocool
o
ol
4 Once
nce th thee turk
tu
urrkeyy min
mince
ce is coo
cool,
l, arr
arrang
angee
the le leeks
eks
ks
k s in
intoo the bo
botto
ttto
to
om of a smsmall
all
baking g tr
tray
ay and cocover
ver wi
witth
th a laye
laye
yerr of
the tu turke
rkey minc nc
ce.
e. Rep
R eatt th his
s proces
process s
unt
nttili the
he lel eks
e an
nd minc
mince e have
ave bebeen
en
depple letted
e
5 Plac
ace in a 18
ace 180°
80°C
0 ov
oven
en for
orr 20
20 mi
m nu
n es
nut

273g
ser vin
578K g
cal
10 g F
at
79g
Carb
42g s
P r o te
in
Metthod:
1 Place the
h peearl ba arley & beetroott
ar
into a sauce
cepa
pan,, add 400ml water
Roas
Ro a te
as ted
d chhic
ickeke
ken
en and cook untntiil al
almmost all of the water
br
b re
eaast
s , pe
p ar
arll has evaporat
rated d.. By this time, the
d
beetroot sho
shoulld be cooked and will
barl
ba r ey
rley,, ro
r as
aste
teed have stai
hav tained
ned th he barl
barley
ey
ca
car
arr
rrotts &
2 Peel
ee ana d roas
roasas
st the carrro
rots
s in
i a 16
60°C
beet
eettro
r ott ove
en for 30 0 min
minute
utes.
s. Once
Onc
nce c
cook
ooked,
e
Ing
gred
edien
ients:
ien ts:
s roll the
he carrrots in the
he
e cho
ch pped
z 1 sk
skinl
in ess
s ch
hick
icken
e bre
en breast
a wa nu
wal nuts
s
z 100g pearrl ba
arley
rley 3 Sear th he chicken brreas stss fo
for
2 min inutes on eachch side
side in a ho hot
z 30g
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d raw b
beeetr
etrooot
oo
o o frying pa
fr an with a lit
ittle
it tle ol
tle olive
i
iv oil. Place
z 3 large ca
carr
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rr ots
ts int
int
ntoo a 161 0˚C
C ovven for 15 minut uttes
es or
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nut
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Se
Seared
Se salmon, 69 4 g
ser vin
roasted fenn
nel
el,, 6 39
Kcal
g
caramelisedd re
ed 4 4g
Fat
c bbage &
ca 18 g C
arbs
35g
avocado purr ee
re P r o te
in
Ingred
Ing redients:
z 130g salmon
z 1 bulb fenne
n l
z 1 av
avoca
oca
caddo
do
z 100g
0 red
re d cabb
abbage
age
z Juice
e & ze
zesst 1 oran
orange
ge
z 20ml wh
white
ite wi
wine
ne vin
vinega
ega
garr
z Juic
ce of
of ½ le
lemon
mon
Met
Met
Me
etho
hod
d:
1 Slic
lic
ce the
the
he rededd ca
abba
b gee fin
nely
e and d place in
a pan.
pan. Ad dd thehe ora
ora
ang
nge ju
nge uice
ce & zest and
the
thhe vivineg
negar
neg ar.
ar.
r Pl
Plac
ace
ac
ce a lid
d on toop and cook
on a low h
on hea
he
e
eat forr 20
0 min
minute
mi es, stirring
rreg
eg
e g ula
gulaarly
rly
2 Chop
hop th
the fenn
enn
nel into quar
u ter
ua ters, brush with
h
o ve oil
oli oi , seas
seaso
as
son
on and roastt in a 180˚C
ove
o ven forr 15 min
v minutes
3 Pla
lac
a e the avo
vocad
cado
cad o in a fo
food
od pro
proces
cessor
sor
and blend to
o a smo
sm oth pu puree
ree
4 Pla
la e a pa
lac an on
on a hi
higg h hea
gh heatt with a little
e
oll
olive
oli oil an
and sea
ear th
thee salmon
alm for
3 minu
i tes on ea
in e ch sid de
Sp
S
Spic
piced parsn
arrsnip
ip,
1160
ap
ppl
ple
e & or
o annge
g g se r
ving
2 230
cake
ca ke 10 5 g
Kcal
Ing
Ingre
ngred
redien
ients:
ien ts
ts: 2 4 6g
Fat
Carb
z 250g
g self raising
ng
g flour 59g s
P r o te
in
z 2 tsp baking
g po
powder
z 2 tsp ground gi
ginge
nger
z 2 tsp grou
und cin
cinnam
amon
on
z 40ml olive
ve oi
oill
z 3 egg
z 230g
0g pa
parsn
s ips
s (g
(grat
rated)
ed)
z 1 appl
applee (gra
gr ted
ed
d) Method
Met hod::
hod
1 Plac
lacee the
the flo
flour
ur,
z 60 chop
ho ped pecan
ns sug
gar, ba
bakin
kingg
z 1 orange zest
ze t & ju
uice
i
ic powder
d an andd
spices innto a bowl
bowl
2 Gently heat the
h
honey and add d to
t
the flour mixture
e
alo
ong with the
grated apple,
parsnip, orange
zest and jui
u ce
3 Add the eggs and
olive oil and mix
to
tog
og
o gether
tho
horou
ho rou
ro
o ghl
g y
4 Line a bak king
in
ng ti
tin
n
w h g rea
wit ase
prro
pro
p r off pap
p er,
po
pou
p o r the
he mix
m tur
t e
in
n andd pl
place
lacee iin
n
a 18
80
80˚
0 C oven n fo
f r
30 minute
mi tes es

882g
ser vin
10 2 0 g
Kcal
32g
Fat
4 3g
Carb
13 5 g s
P r o te
in
Le
L ean
n pork ch
c op
o
& ch
chee
eek,
k sweet
weet
e
pota
po t to gno
occhi
cchi
& pe
peas
a
Ing
ngred
ng red
dien
ien
nts
ts:
s::
s Me hod
Met od:
od
od:
z 4 pork
o ch
or c op
ops
ps
p s 1 In a ho
hott pan,
pan, colou
lourur th
the
he po ork c
ork chee
heeekss on
on all si
sides
des annd plac
acee in
i a slow w cooker.
Place
Pla cee the di
d ced cele erry
e r y, ca
car
arrot
rrot
ro , onio
nionn andd ga
g lic into
gar in
nto the
h sa
he same
me
m e pa
pan
an
a naan
nd cook on
(fa
(f
f t remo
rem
mo
m ove
ved
ved)
ed)
ahhigh
ig
g h he
gh heat
at for
fo 2 min inut
utes
ute s before
efo
fore
e add
a ing
ad g to
to th
thee sloww co
cooke
ok r wit
oke ith
t thhe chic
ch
hiccken
k
z 4 por
por
orrk ch
ork cheek
ek
ks stock
sto ck. Se
ck. Sett the
t slo
llow coo
cook o err to
ok o a lo
oww tem
temper
perratu
ature
re
e and
nd cookk for
forr 4-
fo 4 5 hour
hourrs
z 4 00g
00
0g sw
0g swee
e t po
eet potat
ao
at 2 To make
make
a the
th e g nocch
no
noc
oc
cchhi, bak
bak
akeke thhe whol hole swee
swee
we t p pota
otatoe
ota t s for
toe o 30-
300 4400 mi
min
m inutee s in
a 170˚
170˚CC oven
oven.. Onc nce cooke ed,
d all
alllow
allow
o to t coo
cooll slig
slig
g htl
h y befo
befo
efore
ree cut
cuttin
cu ting
g in
in half
hal and d
z 55g flour
urr
u
scoopi
sco oping
ng outut th he fle
esh Spr
esh. p ea
pr ead
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th
he swee
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potaato ove
overr a laarge
rg su surfa
rfacc e are a
ce
z 3 eggs and al
allow
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ght
htly
ht ly.
ly
y On
y. Once
nce
ce cocooled
coo led,, add
add ththe eg g gs,
gs fl
flour
ourr an
a d chiv
chives
es an nd
nd
z Tbsp chive
es knead
kne ad int
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Rollll in
nto
o a sausaus
au age an and d cut intto the e des
desire
red shaphape.e. Br
Bring
ngg
a pan
pan
a of watwaterer to a ge ent
nt
ntlele
e sim
sim
si mmem an
mer andd care
a fullly y pla
place
ce
e in the
h gnocc
g nocchi.
gn hi. Onnce
ce
z 400g peas
s the
he
e gn
gnocc
occhi hi flo
lo
oats
at to ththe
he surf
surfface
ace,, remo
remo
em ve fro fromm the
thee wat
waterer wit
w h a sl s ott
otteed spopooon
z 200g celery
ery
y ca
carro
rrott onio
io n and se
sett asid
side,
e,, ready
rea
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seare
ared
are d befo
effore
fore ser
servinvin
ng
z 500ml chicke
ke
en
e n st
stock
ock
k 3 Placce a fr
f yin
ying
g pan
pan on a high
gh he
h at
a wit
with
h a lilittl
ttl
tt
tlee oliv
ve oilil and
an
ndd co
c ok k ththe po
pork
rk
k cho
chops
fo 4 min
for minute
utes s on each
e c side.
de. Onnce the
h pork k cho
chopspss are
arre cocook
oked, re rem
emmov
o
ove andd se
se t
(makes 4 por
portio
tio
ons)
s)) aside.
as de. Using
Using ththee same pa
pan,
n, ad
addd the cheeks with a la ladle
dlee full
fulll off th
fu tthe
h cooking
s ck to
st
sto o reh
reheat
eat al
along
ong wi
with th
the
he pe
p ass
Roas
Ro aste
as ted
te d pe
peac
ach,
ac h,
70 0g
almo
al mond
mo nd
d mililk ser vin
g
cu
ust
s ar
ardd& 167 K
cal
6 .9 g
ras
ra spberry 19 g C
Fat
Ingredients:: arbs
5.5g
P r o te
z 1 large pea
each in
z 100m
0mll almond milk
0m
z Tsp honey
z 1 sprig mint
z 1 egg yolk
z 100g raspberries
Method:
Met
1 Plac
ce the peach on a baking tray and into a 180°C oven for
orr 20
20 mi
minut
minut
nutes.
e Re
es Remove
e from th
the
he ove
oven and allow to cool slightly. Once cooled
carefu
fully peel the skin and set the peach aside
fu
2 To make
ma e the custard, place the egg yolk in a pan with the honey. Pour the almond milk into a separate pan and bring to the boil. Once
ce
boi
bo
oiled
led, add
dd to the eggs and honey & stir well
3 Plac
ac
ce the egg
gg, honey and almond milk mixture onto a low heat and stir constantly until thickened to a custard consiste
tennc
ncy
4 Place the
h ras
ra pb
pberries into a food processor and blend for 1 minute. Pass the puree through a fine sieve an
nd set as
aside
de
e
5 Chop the
e mint
in fin
ne and sprinkle over the peach. Serve with the two sauces
nely

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* Net quantity 420g

BY ADAM BIBLE
GET IN THE GAME

Selecting a game meat like venison
when it’s in (hunting) season can give
you sustainable and tasty lean gains.

W
hen the colder
weather blows
into town, most
guys are focused
on the big game on TV
and not the game that is
roaming around in their
local forests. Deer
populations have exploded
in recent years, and
while that’s a danger to
motorists, it also means
there is a lot of delicious
lean meat hanging out in
the woods.
Deer meat, or venison, is
a great alternative to the
boring boneless, skinless
chicken breasts consumed
by so many bodybuilders
and weightlifters. “Venison
is lower in fat and calories
and offers a different taste
to traditional red meats,”
says Heather Mangieri, R.D.,
a nutrition consultant and V FOR VENISON
the author of Fuelling

Young Athletes. “Plus, it’s DEER TIPS
high in the essential amino
acids needed to build START EARLY
Add venison to
muscle.” your breakfast
And if you are serious to balance the
about building lean muscle macronutrient
and getting stronger, you distribution—make
a venison hash with
know that increasing your vegetables and
intake of high-quality potatoes for a
protein should be a priority. complete meal.
On average, an 85g cut
of venison equals about WRAP IT UP
If you are leery
129 calories and has of trying a gamy
27 grams of protein, two meat, try eating
grams of fat, and one it in a wrap with
gram of saturated fat. the meat is a great source vegetables or as
85 to 115g at one sitting.
part of a stir-fry.
“That makes it a low-fat of phosphorus, zinc, “Venison can also be
but high-quality protein selenium, and B vitamins. difficult to find, and it’s SWAP IT IN
food perfect for a The main drawback to more expensive than other Use ground
bodybuilder looking to venison is that the lower fat high-quality protein venison in place
of ground beef to
increase muscle mass content makes it less options,” Mangieri says. make meatballs
while maintaining a lower tender than beef, but “You will likely need to visit or for tacos.
body-fat percentage,” marinades can help with a specialty butchers to find
Mangieri says. She notes this problem. Also, it’s this meat or become friends DRY IT
Deer jerky makes
G E T T Y I M AG E S
that the 85 grams of slightly higher in cholesterol with a neighbourhood a great portable
venison will also provide than other red meats, so hunter who is willing to protein that can be
45% of a man’s daily iron make sure to check your share his stash with you.” eaten on the go.
needs for the day and that portions and stick with

WALK THE FLANK
BY GAVAN MURPHY
///
/// PHOTOGRAPH BY
MOYA McALLISTER
Grill up some protein-packed flank steak, MINI STEAK

stuff it in crisp lettuce leaves, and you’ve got TACOS IN
yourself one helluva meal. LETTUCE
CUPS
S E RVE S 4
450g grass-fed flank

steak
8 butter lettuce leaves
(use inner leaves)
1 red bell pepper,
thinly sliced
MARINADE:
1 tsp smoked paprika
1 tsp chilli powder
Zest of 1 lime
¼ cup olive oil
2 tsp salt
AVOCADO SALSA:
1 large avocado, diced
1 Roma tomato, diced
1 tbsp chopped fresh
coriander
Juice of ½ lime
CHOICE Salt and pepper,
CUT to taste
When carving steak,
thinly slice against the
1. Preheat grill to high.
grain (the lines you
Mix marinade
see on the meat) to
avoid a chewy ingredients together
taste. and rub into steak.
Grill steak 3 to 5
minutes on each side
for medium-rare to
medium. Let rest
for 5 minutes before
slicing.
2. Mix salsa
ingredients together
in a bowl and
refrigerate for
5 minutes.
3. To assemble: Place
some steak in each
lettuce leaf along with
FOR MORE some red bell pepper
RECIPES... and a spoonful of
Check out chef avocado salsa.
Ga
Gavan Murphy, aka the
H
Healthy Irishman, at
g
gavanmurphy.com. THE MACROS
407 26g
CALORIES PROTEIN
10g 31g
CARBS FAT

RISE & SHINE
By Leith Hill
Seasoned with
anti-inflammatory
turmeric and
metabolism-
boosting cayenne,
this tofu avocado
scramble is a
flavour-packed
way to start
a busy day.
QUICK TIP
Use the extra spice
mixture as a rub for
chicken, fish, pork,
or tofu, or add to rice
or quinoa dishes.
TOFU AVOCADO SCRAMBLE skillet over medium heat.

Add tofu and sauté. Add
S E RVE S 2 spice mix and salt and
pepper to taste.
340g firm tofu TURMERIC SPICE MIX: 2. For each wrap, place on a
1 tbsp olive oil 7 tbsp turmeric cutting board and add avoca-
2½ tbsp Turmeric Spice Mix 4 tbsp onion powder do, spinach, and tofu mixture.
Salt and pepper 3 tbsp garlic powder Add cheese, if desired. Close
2 organic wholegrain 2 tsp cumin powder wrap and roll. Cut in half.
M OYA M C A L L I S T E R
wraps 2 tsp paprika powder

1 avocado, sliced 1 tsp cayenne powder THE MACROS
½ cup spinach
366 11g 28g 24g
2 tbsp shredded cheddar 1. Drain tofu and pat dry, then CALORIES PROTEIN CARBS FAT
cheese (optional) mince. Heat olive oil in a

FLEX SUPPLEMENT
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DY NUTRITION change my life. I was determined to be successful. But you

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As Dorian Yates proudly stands over his Shadow Line range,
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inspiring the bodybuilding industry over 30 years after he first connection. Training was my meditation. My whole self was
started taking the stage by storm. committed to training and winning. I couldn’t allow myself
“Everything’s a thought,” says Dorian. “Everything’s mental. to get distracted.
You create your reality with your thoughts, make no mistake “If all this resonates with you, that means your mind is ready.
about it. We live in a virtual reality world and you build your This is the first step of the process, a very important one.
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“I built this story: I wanted to be Mr. Olympia, I became individual for me. I had to study the nutrition. I had to do the
The Shadow and I succeeded. training. I had to find out how it worked with my body. But
“My challenge is more spiritual now. I understand my now you can use my experience and expertise. I’m determined
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I want to connect with athletes across the world to help physically.”
them reach their true, full potential.
“I always saw the mental side of training as the key. That When Dorian was Mr. Olympia, he was renowned for his intensity
was my strength that I had over everybody else. Everything in the gym and the seriousness of his training sessions.
begins with a thought, then come the actions. I learned that “High intensity training is the method for instrumenting the
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ON THE WHOLE
DAIRY MAY SAVE YOU

new study
A
and heart disease
from the and stroke, two of
University the country’s biggest
of Texas killers. In fact, it
Health suggests that one
Science fatty acid in dairy
Center at Houston may help prevent
will have you feeling stroke. So go ahead
better about those and enjoy that
full-fat dairy products yogurt, milk, or
in your fridge. The cheese without
research found no feeling guilty.
significant link
between dairy fats

‘GANODERMA’
TheKingofallSuperfoods /// BY PETER COHEN
Pete
Cohen
hy, for more than
W 4,000 years, has this

natural medicine been
considered ‘the king
of herbs’ and one of the most
critical safeguards for your health,
quality of life and immune
function?
Mushrooms have fascinated human beings
for as long as we’ve been around to wonder.
For centuries, they have been used for the
treatment of diseases, the prevention and
treatment of infections and in some cases,
for psychoactive effects, but a few, very WHY IS GANODERMA SO blood pressure and provides a boost to the
special mushrooms have always been IMPORTANT FOR ATHLETES? immune system. Oh, research also suggests
considered to have multiple benefits... Athletes might be interested to know that that it can aid sleep too, through modulation
…and one of these is Ganoderma Lucidum. Ganoderma is a nitrate donor which means of the brains excitatory neurochemistry.
In the past, many people believed that this it contains a lot of the chemical the body The other potent benefit of Ganoderma
mushroom was very important and modern uses to make Nitric Oxide. which can’t be ignored is that it promotes
research has begun to explain why. Nitric Oxide is one of the most important alkalinity within the body. Ganoderma has
The first recorded use of Ganoderma molecules in the human body, because it’s been shown to help restore an alkaline state
Lucidum, otherwise known as Lingzhi or what signals the walls of the blood vessels as it contains a high concentration of
Reishi, was in around 2730BC when the to relax. Alkaloids.
PHOTO CREDIT: CORBIS/PETE COHEN
Chinese Emperor and master herbalist Shen Now, the human body wants to be in a
Nong identified Ganoderma and declared it THE RESULT? slightly alkaline state (pH of around 7.3 - 7.4),
the ‘King of Herbs’, because he felt it was the Better circulation, better blood flow - yet much of the food we eat creates acid.
most superior of over 360 varieties he had meaning better oxygenation of the tissues, Many things that we drink also create acid.
studied. better recovery and less energy needed for Exercise and movement create acid. If this
Ganoderma contains a number of active the same result. imbalance is left unchecked, the body
ingredients which make it a true superfood The same chemical supercharges sexual doesn’t function properly - we lose energy
and explain why it may be beneficial for function and improves brain function and get sick.
ensuring good health, preventing illness and (memory, focus, motor learning). It’s incredible how this one thing has such
promoting overall well-being. It also helps open up the airways, lowers a profound effect on health...

More recently, we have come to
understand at a scientific level more about
how Ganoderma affects the body...
But given the wider properties of
Gandoerma, even when we’re in good health,
taking it may confer additional benefits. Not
only may it help prevent us from developing
some diseases in the future by boosting our
immune systems, most of us can benefit
from increased insulin sensitivity, which can
help with fat loss. It is already known that
when insulin levels in the blood get too high,
fat loss comes to a halt.
People who have eaten a lot of sugary and
processed foods may become somewhat
resistant to the effects of insulin. Therefore,
when they eat carbohydrates or any other
form of sugar, more insulin is dumped into
the system and this stops the release of fats
for fuel.
In fact, all metabolic processes within the controls inflammation, boosts the immune Higher insulin levels = more fat storage.
body are pH dependant! For example, when system and alkalises the body. How else can it help?
hormones and hormone receptors are It enhances the body’s ability to deal with As an antioxidant, it’s incredibly powerful.
outside of this optimum pH level, they all types of infection, be it viral, fungal and To understand just one of the most powerful
continue to work, but just at a much reduced bacterial, and it’s been shown in vitro studies anti-ox effects, we need to understand about
rate, so it may in fact take twice as much of to be beneficial in treating several different something called Glutathione.
the same hormone at the new pH to induce types of cancer. Writing for the Huffington Post, Dr Mark
the same response. And that’s before we even start to talk Hyman has called Glutathione the ‘most
So we covered Nitric Oxide, but that’s not about brain health, liver health & kidney important molecule you need to stay healthy
all! Ganoderma has much more to it as protection. and prevent ageing, cancer, heart disease,
we’ve seen, so wouldn’t you agree it is pretty So imagine now that you have something dementia and more, and necessary to treat
amazing stuff? that can dilate blood vessels, control and everything from autism to Alzheimer’s
Because of its complex nature, the active reduce inflammation, alkalise the body, disease’.
properties of Ganoderma can’t be isolated, improve circulation, promote better sleep It helps us achieve better mental and
and so it’s not possible to make a and boost the immune system... physical states by limiting muscle damage,
pharmaceutical drug because a natural Do you think that would be worth taking increases strength endurance, reduces
substance can’t be patented – but, if regularly to improve your health? injury time and improves mental clarity.
companies were able to make a drug from it, And how about athletic performance? – This molecule is integral to the various
it would surely be the ‘wonder drug of the Well it turns out, these are the very same systems the body uses to manage unwanted
century’. And of course, it’s been very well things (dilating blood vessels, reducing chemicals, heavy metals and other toxins in
researched – in fact, there are over 1800 inflammation, promoting alkalinity), that the body, which stick to the glutathione to be
peer-reviewed, published studies out there, boost performance, improve mental focus, carried out in stool and bile.
yet, we don’t see it in mainstream aid cell repair and promote recovery. Luckily, these ingredients are now found in
pharmaceuticals, because the money isn’t one of our everyday products... Organo Gold
there. If you are the sort of person who is Coffee and Tea. The Organo Gold
Luckily for us, it’s all there within the interested in improving your health, getting Ganoderma Lucidum is 100% certified
natural substance! or staying fit, sleeping better, getting better organic and of the highest possible quality.
It’s been called ‘the king of herbs’ – with insulin sensitivity, protecting your body or If you want more information on
good reason. If you look at what it does, it improving athletic performance, doesn’t it Ganoderma and where to get your hands
dilates the blood vessels, increases oxygen make sense to investigate this natural on some great products, email:
delivery to the tissues, improves sleep, substance? pete@petecohen.com
However, part of the problem with
Ganoderma is that it’s traditionally been very REFERENCES
PHOTO CREDIT: CORBIS/PETE COHEN
1 http://www.ncbi.nlm.nih.gov/pubmed/20574924 - cancer
rare, meaning expensive and difficult to find, 2 http://www.ncbi.nlm.nih.gov/pubmed/23500445 diabetes
lipids
especially in the West. Perhaps an even
3. http://www.ncbi.nlm.nih.gov/pubmed/22329512 diabetes
bigger problem though, is how we use it. In 4. http://www.ncbi.nlm.nih.gov/pubmed/24997619, cancer
5. http://www.ncbi.nlm.nih.gov/pubmed/25012725 cancer
Chinese medicine, the dried mushroom is
6. http://www.ncbi.nlm.nih.gov/pubmed/24705413 ,immune
broken up and brewed into an infusion over system
7. http://www.ncbi.nlm.nih.gov/pubmed/23859044 immune
several hours and later consumed as a tea;
system
however, the resulting brew is extremely 8.(Mei-Chun et al., 2006; immunomodulatory; 9. Muller et al.,
2006; Lai et al., 2010; Leskosek- Cukalovic et al., 2010)
bitter and unpalatable. Most people would
vi http://www.ncbi.nlm.nih.gov/pubmed/20044182
find it difficult to make that a part of an antioxidants / antiaging? vii http://www.ncbi.nlm.nih.gov/
pubmed/17383716 improved sleep
everyday routine.

Ways to Eat
for More
Muscle
As you aim to get more muscle-bound this winter,
use these 20 tips to optimise your nutrition.
BY FLEX EDITORS
NO MATTER YOUR compiled 20 rules of nutrition
genetics or the goals you’ve set to help guide you through
for yourself, you need to follow the minefield of all
the rules of bodybuilding things related to food
nutrition if your hard training and supplements. This
is going to pay off. Granted, comprehensive compendium
nutrition can be a complicated of commandments gives you
subject. Carbs, proteins, easy-to-follow principles
vitamins, minerals, fats, not to that have passed the FLEX
mention meal timing, creatine, test for accuracy and efficiency.
and shelves and shelves of As you set your sights
other exotic supplements—it on bulking up, you can be
can all make your head spin. sure that you’ll find the
Stop spinning. We’ve answers here.

1 3
7
TONE DOWN THE KNOW YOUR FAT.
PROTEIN. According to the Foods containing
American College of Sports unsaturated fats, particularly
Medicine, the right amount of protein to monounsaturates, are excellent for
consume, in conjunction with an active those folks who are more physique-
lifestyle, is 1.7 grams of protein per focused. Omega-3 fatty acids, which
kilogram of body weight— or 0.8 gram are found in fish and flaxseed oils, are
per pound. That’s 160 grams of important for creating a favourable
protein for a 200-pound person. hormonal environment for building
The good news: You’ll save a little muscle tissue. Other unsaturated fats,
coin on protein powder. such as those found in olives, avocados,
nuts, seeds, and olive and canola oils,
also provide numerous muscle building
advantages. Except when you’re
cutting up, fats should represent
2
MAKE YOUR 15 to 20% of your daily diet.
CARBS
4
COMPLEX. WATCH FAT WHILE
Complex carbs (constructed COOKING. Besides careful
of long chains of sugars) food selection, the best way
are easily digested yet slow to control the amount of fat you’re
burning. Since they are a taking in is through careful preparation.
longer-lasting fuel than Of course, you must avoid adding
simple carbs, there’s less unwanted fats to the foods you’re
chance they’ll be stored as preparing. (Do you really need to put
body fat. Strive to take in 3g that pat of butter on top of that lean
of carbohydrates per pound cut of fillet mignon?) Also, trim off all
of body weight per day, visible fat and blot off grease and
5
mainly from sources such as oils from cooked foods. Grilling is a COUNT
vegetables, pasta, potatoes, better option than frying, as the fat CALORIES. Whether
rice, and oats. drips off. you’re bulking up or cutting
down, it doesn’t matter: Count your
calories to avoid getting sloppy. The
increase of calories you’re taking in
shouldn’t be drastic, either. Whatever
your maintenance level of calories
is (calculator.net has an easy-to-use
calculator), you should add about
350 to 500 calories to that number
and start there. Also, weigh yourself
weekly and adjust by 100 calories
(from carbohydrates), depending on
whether you’re gaining too quickly or
losing weight.
6
OPE N E R: E L I NOR CA RUCC I/T RU N K A RC H I V E .
WEIGH YOUR FOOD.

You should be weighing your
meals at home to keep your
macros in check. “Really?” you ask.
T H I S S P R E A D : G E T T Y I M AG E S
Yes, really. For example, 2 tablespoons

(or 20 grams) of peanut butter has
about 190 calories and 16 grams of fat.
Don’t weigh it out, and you risk adding
another tablespoon or so, tacking on
almost an extra 100 calories to your
meal. That might not seem like much,
but trust us, over time, these micro
Pound nutrient-packed yolks. However, one
Water. standard jumbo egg has about

6 grams of fat and protein, so
we recommend cutting
Steady water intake
them with egg whites
keeps nutrients to keep your fats in
moving in your check for the day.
bloodstream and Consuming five
into muscle cells. whole eggs would
yield 30 grams of fat
As for how much in just one meal.
to drink: The
9
Institute of USE WHEY
Medicine PROTEIN.
It’s not new
recommends news, but, especially when you’re
that men drink
12
bulking, whey protein is an easy way TRY
13 glasses of water to get an extra 25 to 30 grams of MELATONIN. To grow,
per day. But not protein into your system with little sleep—and the recovery
at once—spread to no extra fat. Also, a meta-analysis that happens during—is essential.
found that supplementing your For more restful sleep, melatonin—a
them out evenly resistance workouts with protein is hormone naturally produced in your
throughout the day. linked to big gains in muscle size and body that signals time for sleep—
strength. can be taken in pill form. Research
conducted at MIT confirmed that 0.3
10
TAKE ANTI- milligram helps adults fall asleep and
OXIDANTS. return to sleep after waking up.
Antioxidants can help
13
you prevent muscle loss by TAKE VITAMIN
quenching free radicals formed E. This antioxidant is
during and after intense especially protective
exercise. Include 400 to of body tissues. Vitamin E acts
800 international units (IU) as a preservative that prevents
of vitamin E, 500 to 1,000 many substances from destructive
milligrams of vitamin C, breakdown in the body. Vitamin E also
and 200 micrograms of prolongs the life of red blood cells
selenium (from selenium and is necessary for the proper use of
yeast). Also, eat five to oxygen by the muscles. Bodybuilders
six servings of fruits and should supplement with 400 to 800 IU
vegetables a day. per day.
11 14
MAXIMISE YOUR EAT A SMALL PRE-
MINERALS. WORKOUT MEAL.
Take extra calcium, The word used to be that
magnesium, and potassium. you should train on an empty stomach.
Most multis contain only a small But research has shown that a small
percentage of the recommended daily meal, preferably liquid, taken 15 to 20
value of these three minerals. Calcium minutes before training, may aid post-
is important for metabolic health, workout recovery. Providing your body
additions can really screw up your magnesium for training performance, with simple carbs and whey protein
progress, leading to your packing on and potassium for muscle cell is an ideal way to kick-start recovery
more weight (in areas you probably volume. Be sure to take 1,000mg before these nutrients are even needed.
don’t want weight). per day of supplement-source calcium Keep the calorie count on your pre-
(or 2 to 3 cups of fat-free dairy workout meal low, 200 calories or
8
EMBRACE EGGS... products), 450mg of magnesium, fewer, equal to about 20g of protein
TO A POINT. Eggs are an and five or six servings of fruits and and 25g of carbs, so digestion doesn’t
amazing protein source with vegetables a day. interfere with your workout.

15
16
NEVER GO
HUNGRY.
Bodybuilders, even
those on body-fat-reduction diets,
should learn to use the feeling
of hunger as a warning sign of
the need for food energy. Hunger
means your body is tapping into
your muscle stores and burning
them as energy. If you’re in a
body-fat-stripping phase, eat basic
bodybuilding foods high in protein
and complex carbs when you feel
hungry. If you’re in a mass-gaining
phase, you have a little more
latitude. Take in the foods that
serve your current needs,
keeping your protein
requirements in mind.
17
SCHEDULE
YOUR CHEAT
DAYS. Cheat days
aren’t just for mental health.
They’re important for your
physiological system as well.
The human body is an efficient
machine that has evolved over
eons. It has an internal register
19
that strives for homeostasis, the DON’T FEAR
RESTAURANTS.
balance of all internal systems.
You need to jack things up and Cheat. If you have discipline
slow things down occasionally and communication skills, you can
Mindlessly eating junk
to keep the pump primed, and generally find a reasonable
that’s when cheat days come in.
food destroys bodybuild- bodybuilding meal on almost any
Schedule them to suit your needs, ing progress faster than menu. Rule No. 1 is to stick to the
whether that means once a week almost anything else basics: Order baked or broiled meat
or once a month. Let the mirror– does. Judicious selection dishes, without breading or sauces.
and your sanity–be your guide. of cheat foods, however, Order vegetables as simply prepared as
possible. Ask about food prep: Are the
can help keep you sane
18
READ LABELS. mashed potatoes made with heavy
Learn to watch for
and help ensure your cream? If so, choose a plain baked
deceptive practises. adherence to your potato instead. Stay with vinegar-and-
For example, sometimes “low-fat” overall diet strategy. If oil salad dressing, and when in doubt,
and “low in sugar” don’t mean you have a particular ask for it on the side.
what you think they do. The best craving, feed the beast,
20
way to watch out for these sneaky
but keep it in modera- BE CHOOSY WITH
practises by food companies is by CONDIMENTS.
reading the fine print closely. Know
tion. If doughnuts are Some, such as mayo, are
the differences between the types your thing, for example, loaded with saturated fats and are best
of carbohydrates listed on panels, allow yourself a Sunday skipped entirely. (Nonfat mayo, on the
and keep in mind that not every morning Krispy Kreme. other hand, is OK.) Condiments can
calorie is created equal. And do the But be sure to set limits make bland food tastier, and they may
math. Pay attention to the number encourage you to eat a greater quantity
and adhere to them.
of servings per package and how of quality calories. Some condiments,
the nutritional information adds such as mustard, are generally low in

up. Get the label lingo down. It calories and high in flavour, making
should help your bodybuilding them ideal for cooking or enhancing
efforts immensely. taste.

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OLYMPIA RECAP
VIEW THE RECAP! WINNER

Rewatch the excitement SHAWN
of the Olympia finals at
iHerb.com/olympia, RHODEN
presented by iHerb and
MusclePharm. Mr. Olympia
Well,That Was
Interesting
Bodybuilding legend Shawn Ray gives his final thoughts on
the most surprising Olympia Weekend in recent memory.
A S T O L D T O A N G E L I C A N E B B I A // P H O T O G R A P H S B Y C H R I S N I C O L L

THE JUDGES MAKING THE RIGHT CALL.
The dust has settled at the If this sport is going to survive, then the judges have to stick by their
Orleans Arena in Las Vegas, rules when they say they’re going to do something. At this year’s
and the 2018 Olympia is in the Mr. Olympia, people were expecting more of the same. That didn’t
happen. The judges were commended for making the right call when
record books. It’s safe to say Rhoden got a standing ovation. This was one decision that nobody is
that things didn’t go as planned. complaining about except Phil Heath. I think Phil was more caught
New champions were crowned, up with trying to make history than competing with somebody like
legacies came to an end, and Shawn, who probably wasn’t on his radar. In time, I believe Phil will
the crowd was brought to its be able to recognise why he lost, how he lost, whom he lost to, and
accept that Shawn Rhoden is a worthy champion.
feet for reasons it didn’t see
coming. We caught up with
Hall of Fame bodybuilder and
Olympia webcast commentator
Shawn Ray to get his insight
on what went right, what went
wrong, and what’s on the MAMDOUH
horizon for the greatest body- ELSSBIAY MOVING
builders in the world. DOWN TO SIXTH.
Big Ramy played the size
SHAWN RAY ON... game. Often, big guys who
lift heavy weights don’t want
SHAWN RHODEN to give up their hard-earned
WINNING THE SANDOW. muscle, and in return, a
The judges definitely got the smaller guy can beat them if
decision right. After seeing he’s more conditioned. Shawn
Shawn Rhoden at pre-judging, Rhoden won that show with
and then seeing Phil Heath, I his conditioning. Big Ramy
knew that Rhoden was the guy was just big. Saturday night
to beat. In fact, if I were a betting he looked a little better, but
man, I would have made a lot by then it was too little too
of money at the tables. Phil late. This is a sport of “bigor-
Heath’s midsection, like that of exia” for many bodybuilders.
a lot of Mr. Olympia champions, If Big Ramy is going to be a
has progressively gotten worse. contender for the title in the
It started with Dorian Yates, it future, he will probably need
continued with Ronnie Coleman, to be 15 to 20 pounds lighter.
it wasn’t a good look for Jay
Cutler in his last attempts at the
Mr. Olympia title, and now here
we are with Phil Heath.

OLYMPIA RECAP
REC
CAP
FLEX LEWIS MOVING

VING
UP TO THE OPEN
N CLASS.
That would be the smartest st move he’s
ever made. He’s young enough ugh to do it,
and the competition in the open division
is weak. Once you get outside de of the
top five, it’s a crapshoot of guys who
are very inconsistent. The veterans live
in the top five, and it doesn’t ’t change
very often. However, I thinkk Flex
could climb into the top five e of
the Olympia on his first attemptempt
if he continues to look and
resemble the 212-pound body- ody-
builder who’s gotten seven
consecutive Olympia titles.
If he competed this year,
Flex would have been
fighting for top four, and
pound for pound, that’s
where he should be.
I’d rather be in the top
five against the best
bodybuilders in the
world than No. 1 against
bodybuilders who can’t
stand on the Olympia
stage in the open division.
That’s why I’m glad there
was no 212 division for me.
When people talk about myy
career, they have to talk about out
me being the best in the world,orld, not
the best in a division. I thinkk it’s time
that Flex proves himself on n that scale.
He’s ready for it.
SHAWN
RHODEN’S
PERSONALITY.
Shawn Rhoden is a
S
very quiet individual,
soft-s
soft-spoken, never really
seeki
seeking the limelight.
He’s nnot flashy like Phil
Heath
Heath. We can’t expect
him tto go out and become
some
somebody that he’s not
simpl
simply because he has a BREON ANSLEY’S CLASSIC WIN.
meda
medal around his neck. There was nobody else that I was giving that Classic
Shaw
Shawn’s got a million Physique O title to. It was a very good lineup, but
follow
followers on Instagram. Breon was just better. Hell, he could give Flex Lewis
He’s ddoing OK. I don’t a run for his money. If he gets bored with what he’s
think Shawn’s going to doing right now, Breon could move into the 212
F L E X L E W I S : I A N S PA N I E R
wind up being anybody division. That would be my advice to him if I were

excep
except who we already his trainer. Put some weight on, beef it up, and take
know him to be. He’s it to the next level. The financial reward is better
fulfill
fulfilled his dream of in the 212 division than it is in classic physique, so
becoming Mr. Olympia—
becom he could actually graduate, make more money, and
and th
that’s enough. become the next 212 champion.
THE SHIFT TOWARD
AESTHETICS IN THE
OPEN CLASS.
Arnold Schwarzenegger went on record
a couple of years ago as saying that
the abdominal situation was a major
problem in bodybuilding, and we had to
find a solution. He, along with IFBB Pro
League president Jim Manion, had a sit-
down conversation about the midsection
issue, and athletes across the board
have been continually warned. I think
there was a loud and clear message that
this is not going to be tolerated, and Phil
is a victim of it. He was in shape in most
other areas, but the midsection is a large
portion of your body, and it’s a focal point
that’s tied in to all the front and side
poses. If the abs aren’t right, goodnight.
ROELLY WINKLAAR
MOVING UP TO THIRD.
Not too long ago we were talking about how
big Roelly’s waist was and how smooth he
was, but he’s making those corrections, and
he’s getting rewarded for it. He needs to
continue working on refinement and detail.
Roelly Winklaar is capable of winning a future
Olympia because he’s beaten everybody
up there except Phil. He’s also proven that
he’s a fan favourite by winning the first-ever
People’s Champion award.

OLYMPIA RECAP
P
OPEN CLASS
1. Shawn Rhoden
2. Phil Heath
3. Roelly Winklaar
4. William Bonac
5. Brandon Curry

WOMEN’S PHYSIQUE
1. Shanique Grant
2. Natália Abraham Coelho
3. Daniely Castilho
4. Jennifer Taylor 212 OLYMPIA
5. Heather Grace 1. Flex Lewis
2. Derek Lunsford
3. Kamal Elgargni
4. Ahmad Ashkanani
5. Jose Raymond
MEN’S PHYSIQUE
FIGURE OLYMPIA FITNESS OLYMPIA
1. Brandon Hendrickson
1. Cydney Gillon 1. Whitney Jones
2. Raymont Edmonds
2. Candice Lewis Carter 2. Ryall Graber
3. Ryan Terry
3. Nadia Wyatt 3. Myriam Capes
4. Jeremy Buendia
4. Jessica Reyes Padilla 4. Missy Farrell
5. Andre Ferguson
5. Carly Starling Horrell 5. Bethany Wagner
CLASSIC
BIKINI OLYMPIA PHYSIQUE
1. Angelica Teixeira 1. Breon Ansley y
2. Lauralie Chapados 2. Chris Bumstead
ad
3. Janet Layug 3. George Peterson
on
4. Elisa Pecini 4. Henri-Pierre Ano
no
5. Ashley Kaltwasser 5. Arash Rahbar
OLYMPIA RECAP
Scenes
From
the O
Your front-row seat to
the biggest weekend in
bodybuilding, courtesy of
Midway Labs.
Clockwise from top left: The top five of the 212
Olympia with the VP of Midway Labs, Catherine
Colle; the Midway Labs crew arriving and setting
up at the Expo; Midway Labs athlete and classic
physique competitor Dani Younan with his sixth-
place O medal; Midway Labs president Wilton
Colle presents the winner’s check as Phil Heath
congratulates the 2018 Mr. O, Shawn Rhoden.

Photographs by Chris Nicoll and Courtesy of Midway L abs

What’s Hot
Kit yourself out for the new year with these totally
By Danni Levy
essential gym bag goodies!

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The FLEX APRIL
2019 Events Calendar
Pure Elite PRO/AM UK

Championships,
27th April,
Margate
MAY
PHOTO CREDIT: JULES GODFREY
BodyPower Experience,
10th-12th May,
NEC Birmingham
JANUARY APRIL MAY
UKUP BodyPower Classic

Britain’s Strongest Man, Miami Pro World (PRO/AM),
Saturday 19th January, Championships, 14th April, May 10th,
FlyDSA Arena, Sheffield Alban Arena NEC Birmingham

MAY JUNE JUNE
HERCULES WFF
OMYMPIA EUROPEAN
CHAMPIONSHIPS
Hercules Olympia,
12th May, WFF European Championships, NABBA World Championships,
BodyPower Expo, NEC 2nd June, 8th June,
Birmingham Middleton Arena Venue TBC
JUNE AUGUST SEPTEMBER
WBFF
WORLDS
WABBA International
World Championships, WBFF Worlds, Mr. Olympia,
14th-16th June, 5th-10th August, Sept 13th-16th,
Lviv, Ukraine Bahamas Las Vegas
OCTOBER OCTOBER NOVEMBER
UKUP British Finals (PRO/AM) Pure Elite PRO/AM World

PCA British Finals, & (PRO Qualifier), Championships,
12-13th October, 26th October, 9th November,
Venue TBC York University Margate

EVOLUTION
EVOLUTION
OF GYMS
OF
///
GYMS
BY CALLUM TAYLOR
—WITH TOM BLACKMAN
G
G
yms have changed, but how
much of it is for the better
and has the way in which
modern facilities evolved,
affected our approach to training?
First starting out in the industry around

15 years ago I never anticipated the rate in
which it would grow and that we’d have so
many facilities, each vying for market share
and each offering something different or
unique. Five years of my career were spent
visiting many gyms across the U.K, while
working in the now saturated supplement
industry during this time. Some of these
gyms have stood the test of time and
developed or diversified, others have fallen
by the wayside.
Tucked away in Bedlington,
SPowerzone pendulum squat and Powerfabs vertical leg press T
at my gym Evolution
Northumberland my own gym Evolution, has
had to develop and move with the times. general gym go-er wants, or do we crave a
Incorporating classes and modernising little more from our gyms? What are these
equipment to keep a wide appeal. We try to different kinds of facilities and what makes
maintain a fantastic friendly atmosphere them tick?
while staying true to its bodybuilding roots. Over the coming months I’ll be visiting
An influx of budget chain gyms has made several different styles of gym to get to
life very difficult for the independent owners, know them a little better and find out how
with their stack them high sell them cheap some have evolved, or what styles newer
business models. But are they what the ones have created.
This month what better way to kick things off than to

look at the heartbeat of any gym – the equipment!
Equipment has developed majorly in recent motion with proper tension is always there.
times and to help with the analysis I caught I pick machines that are easy to use with
up with one of the U.K.’s top coaches and longevity, which is why I pay a higher price
NABBA bodybuilding champ Tom Blackman, for Watson dumbbells as they have a
P H O T O S C O U R T E S Y O F C A L L U M T AY L O R
owner of Ministry of Fitness Gym. lifetime guarantee and I have never had any
issues with them. A lot of the new stuff that
How do you utilise more modern
Q: equipment like pendulum squat
in your routine over tried and tested
comes into fashion is not built to last and as
a result needs fixing. Too many wheels and
cogs means more things can go wrong.
stuff like barbells and what do you have
in your gym? Do you think modern equipment
A: I generally have more tried and tested
equipment in the gym rather than the
Q: has improved much, or do you
still love to use the old-school stuff like
latest fad stuff as trends come and go, but Nautilus and Panatta?
the essentials of lifting through a range of A: There’s certainly over-engineering of

There are so many new variables to think
about when starting out that taking away
the bar balancing for the first few sessions
helps them build confidence, I think.
Throwing them in at the deep end with
barbell squats is potentially a situation
where they get put off as its too hard.
In the past I’ve used things like a medicine
ball so that they can learn balance with
a weight or piece of equipment that’s easy
to drop. A bar is 20kg, but a sandbag can
be 10kg; so much easier!
Finally, is it a lazier mentality

Q: for experienced trainers to
continually gravitate towards machines
over free weights, or is it a way of being
smarter, with potentially less risk of
injury? Are we seeing less dense
muscular physiques like the Dorian era,
thanks to people utilising barbells and
free-weights less, in favour of
machines?
A: Machines do reduce the need for
stabilising and thus recruiting the core
muscles to a degree as they reduce balance,
so I think people are riskier with the weight
they use. Because of that there may be less
engagement of the target muscle if the
person uses swing and momentum more.
The nautilus pullover.
A famous old-school
Same as if they’d used it on a free weight.
staple of Dorian Yates’ However, the risk of injury is higher on free
routine.
weights so people will be more careful with
overloading.
things nowadays and a lot of new machines machines when first starting out to I’m not sure if this is why physiques
seem to have an abundance of cables and build their confidence before using are less dense nowadays as a lot of
wheels when maybe they shouldn’t. I also free-weights and is this a better natural bodybuilders are still in crazy
think that to a certain degree some approach? hard condition, so possibly also an
machines may be engineered so that there’s A: Generally, with completely new people element of overuse of PED’s rather
a lot of cost associated with fixing key I would start off on a machine, as there’s than machines.
elements. I’ve had engineers manufacture no balance needed just get on and lift. So, there’s no doubt equipment has
me wheels for some cable machines as the evolved, but not always for the better.
official replacements were ridiculously
priced!
I think that sometimes the simplest
movements work best and machines that
mimic those movements are the most
functional, which is why the older kit is
sometimes more natural feeling. With
a lot of adjustments on the arms and wheels
etc it’s sometimes impossible to find the
setting you were on before.
P H O T O C R E D I T : WAT S O N E Q U I P M E N T
What is your favourite bit of

Q: equipment in your gym?
A: Aside from the Watson dumbbells
my favourite machine in my gym
would be the dip machine as it’s got
a very simple lever set-up, you just get
in it and press. Watson dumbbells
widely considered to be
some of the best around
Would you encourage new
Q: trainers to the gym to use the
and a favourite at Tom
Blackman’s MOF Gym

MAKE AN ORDER ON
20 LUCKY PURCHASERS
WILL RECEIVE ADDED GIFTS
WITH THEIR ORDER
Valid until 10/01/2019, prizes include clothing from the BodyPower

Autumn/ Winter range and a selection of BodyPower Merchandise.
IN
CL
UD
IN
G
PHYSIQUE
DOLL
“Being a young female in the world
of bodybuilding today is a really
/// BY DANNI LEVY & DARREN NICHOLHURST /// PHOTOGRAPHS BY HARPENDEN STUDIOS
exciting time,” begins Donna. “We DONNA MURPHY- IFBB WOMEN’S PHYSIQUE
have so many amazing opportuni- ATHLETE IS PROBABLY THE MOST FEMININE
ties at our feet to compete, various
platforms to connect and learn PHYSIQUE ATHLETE TO GRACE THE IFBB STAGE IN
from each other and numerous RECENT YEARS. THE NEWLY-CROWNED IFBB PRO
ways to display our hard work, not
to mention all the ways we can
SHARED HER LIFE AND SECRETS WITH FLEX...
now reach out and inspire others
to do the same!”
Donna Murphy is a British Champion and
IFBB Pro Women’s Physique competitor.
DONNA MURPHY
Having recently turned pro after 6 years IFBB Womens Physique Athlete
battling it out in the amateur scene, her next AGE:
goal is to compete at the highest level
possible within the IFBB- on the Olympia
27
stage. “Of course I am aiming for top
placings,” says Donna. “On my journey I want HEIGHT:
to remain a good role model for female 5”8
competitors and inspire everyone to keep
pursuing their dreams.” CONTEST WEIGHT:
Donna first started her journey in 80 kg
bodybuilding in 2012, when she stepped out
under the bright lights with no clue what to OFF SEASON WEIGHT:
expect.
“I walked on stage sporting a questionable 90kg – 92kg
tan, a bad bikini and no idea what I was
doing,” laughs Donna. “Furthermore, I had no COMPETITION HISTORY:
idea this was the start of some very bright South Coast Championships 2012 (Bikini) no placing
and successful years to come. It was the
start of my journey towards becoming a BodyPower Championships 2012 (Bikini) no placing
British Champion and a professional IFBB
athlete.” South Coast Championships 2014 (Figure) 1st place
Having started sports at a very young age,
Donna considers herself a lifetime athlete. Welsh Grand-Pre Championships 2014 (Figure) 1st place
“Judo was my first sport, coming from a
family of Judokas it was a natural step to British Final Championships 2014 (Figure) 2nd place
train and live such a lifestyle,” she says. “I
then explored as many sports as a young
British Final Championships 2015 (Figure) no placing
girl could; athletics, dance, boxing, football,
horse riding, the list goes on but the one
Midlands Championships 2017 (Women’s Physique) 1st place
thing that always remained consistent for
me, was the gym. I would go to the gym
consistently- I loved it and that’s never
British Final Championships 2017 (Women’s Physique) 1st place
changed.”
Fuelled by her passion for the gym, Donna Amateur Olympia 2018 (Women’s Physique) 1st place overall and
booked herself straight into college and pro card status
qualified as a personal trainer, sports

FLEX 99
past 6 years has resulted in her retaining
a very feminine look. Her body is healthy
and her results are consistent.
“I have put a lot of muscle tissue on a big
frame over a long period of time by lifting
heavy, being super patient, prioritising my
health and knowing the importance of a
good off-season,” she says.
Donna’s tips for female competitors
wanting to build more muscle are:
1. Don’t be afraid to lift heavy- you’re an
athlete, train like an athlete!
2. Don’t rush putting on the size; it takes
massage therapist and class instructor “Fast forward two years later, having time, healthy off-seasons, eating more food,
and it was only whilst studying that she trained solidly and studied bodybuilding in getting a little curvy and staying away from
realised she now possessed that extra more depth, I returned to the same stage any drastic measures that may jeopardise
knowledge to take her training and and won 1st place in two competitions in your femininity and health.
physique to a higher level. a fabulous line up of figure ladies. I then 3. The correct training plan, food plan and
“Well, I didn’t place in that first contest placed 2nd at my very first British Finals. rest will see you progress well.
in 2012, nor did I a few weeks later at my Many successful competitions later, some “For most of us, dieting in order to achieve
second bikini competition,” recalls Donna. very tough and hardcore off-seasons and super low body fat levels and then having to
“I can’t say I was surprised, I had trained more years of training- I had progressed so transition to off-season can prove mentally
my whole life but did not fit the criteria much that I went up another class; winning and emotionally challenging, but I’ve learned
whatsoever, I was never a small framed the British Championships as a Women’s to really embrace this phase,” says Donna.
girl, always very shoulder dominant. I did Physique competitor. This year, I turned pro! “One way I have done this is by focusing on
however walk away with a huge smile on It took 6 years of patience, persistence and a the progress of my PERFORMANCE in the
my face, experience under my belt and ridiculous passion for heavy training and gym and not on the scales or on the mirror.
better than all of that-a desire to be a committed dieting, but it paid off.” Lift heavy, eat well, be patient, stay feminine
bodybuilding athlete. Donna’s approach to bodybuilding over the and love your body.”

DONNA’S OFF-SEASON FOOD PLAN LOOKS LIKE THIS POST-WORKOUT 2: 300g potato,
(80KG ON STAGE AND 90KG - 92KG OFF-SEASON) 200g chicken breast, 100g baked beans,
MEAL 1: 3 whole eggs, 4 whites, 10g ketchup, veggies, 1 scoop RedCon GI Juice 100g pineapple
MEAL 2: 200g lean beef, 1 tortilla wrap, 75g avocado, salads MEAL 5: 200g lean beef, 100g beetroot
PRE-WORKOUT MEAL: 100g oats, 2 scoops RedCon Isotape whey, 75g berries, MEAL 6: 250g fat free low-carb yoghurt,
10g peanut butter 1 scoop Isotape, 50g nut butter
INTRA-WORKOUT (SECRETS): 1 scoop RedCon1 Tango, Grunt EAA’s, 25g MIDNIGHT AS I WAKE: I would probably
Cluster Bomb, ½ teaspoon Himalayan salt, 1 scoop Big Noise mixed with 2-3 have 100g fat free low-carb yogurt and
litres of water 1 scoop Isotape whey
POST-WORKOUT 1: 200g cereal (normally a low fat, high carb option), 1 scoop
RedCon Isotape, 1 banana (on leg days I might have some extra cabs here)
TRAINING
SPLIT
LEGS
(Hamstrings, quads, glutes, calves)
PUSH
(Shoulders, chest, triceps)
PULL
(Back, biceps, rear delts)

TYPICAL LEG
SESSION LAYOUT
• Single hamstring curls- usually on a kneeling
or standing machine
• A variation of a squat (I rotate between a barbell
squat, hack, smith, machine etc)
• Leg press- each session I vary the stance between
high and wide foot placement, low and narrow etc
• Leg extensions- one of my favourite exercises and
I love to go super heavy keeping control of every rep
• A variation of double hamstring curls
• Barbell walking lunges and abductors to finish
Instagram: @dondizzley
1
FOLLOW A PYRAMID
Crack the Code

SCHEME. “You’ll want
to include higher-rep
sets and lower-rep sets.
For example, start with a set
Do you want to get bigger? Or stronger? This winter, you don’t
of 10 to 12 reps, then add
have to choose. IFBB Pro League competitor and the weight for eight reps, then
“world’s strongest bodybuilder” Akim Williams shows you how more weight for six reps,
to accomplish both at the same time. and finally a set of three
reps
re at about 85% of your
BY MICHAEL BERG
one-rep
o max, before
dropping
d the weight down
to around where you started
fo a final set of 12.”
for
2
DON’T EXPLODE.
“During a single,
you’ll be going all
out and pushing explosively.
But a three-rep set is
different—you want to
maintain full control of the
weight on the way up and
down, so you’re not just
generating momentum.”
3
KNOW WHEN TO
LIGHTEN THE
LOAD. “If you’re
stuck on a plateau,
sometimes the best option is
to take a week or two and do
higher reps for that exercise,
as many as 15 per set.
The blood flow you get from
the pump will help push
nutrients into the muscles
and allow them to recover
and repair themselves.”
4
FOCUS ON THE
“DOWN” TIME.
“The muscle can
handle more weight on the
way down than it can on the
way up. You can acclimate
Williams to a new weight by doing a
combines low set of two to three negatives
and high reps with a training partner, or
to pack on add two to three negatives
mass and get
strong. to the end of a set after you
hit positive failure.”
5
THE UNOFFICIAL DESIGNATION of “world’s strongest bodybuilder” has been DOUBLE UP. “Say
passed down from generation to generation, from the likes of Dorian Yates to you want a better
Ronnie Coleman to titanic training partners Johnnie Jackson and Branch Warren— bench, do it twice
and more recently to Akim Williams, the 5'10" 290-pounder originally from a week, and also make
Grenada who makes his home in New Jersey. sure you’re hitting all the
Here, the 34-year-old shares five tips that helped him earn a 250kg bench, 385kg angles—flat, incline, and
deadlift, and 370kg barbell squat while also building a muscular, world-class decline. If your bench isn’t
PER BERNAL
physique that has netted him 14 top-10 finishes since 2014, including the 2016 progressing, it may be
Tampa Pro title. He’s proof that in bodybuilding, you can have it all: the trophies because your upper or lower
and bragging rights in the training trenches. chest is weak.”

Medicine, but for those with prior
knee problems, it exacerbated
the injury.
In 2017, a 10-week study from
the Human Performance
Laboratory at the University
of Connecticut on 19 soccer
players showed that unstable-
surface training gave no
significant advantages in
jumping, agility, or running
tests. The stable group actually
had improved jump power and
sprint times.
Unstable exercises were found
to force the muscles to provide
more stability to the joints
during chest presses, according
to a study published in The
Journal of Strength and
Conditioning Research.
Memory and spatial cognition,
or how you perceive and interact
with the world, improved when
subjects were put through a
balance-training programme,
according to a 2017 study
published in Scientific Reports.
Do BOSU VERDICT
BALANCE TRAINING—FOR
Balls Work?
THE LOWER BODY—DOES
HAVE SOME BENEFITS, BUT
THEY ARE MOSTLY LIMITED
TO REHABBING ANKLE
They’re in every gym. But will training on these wobbly INJURIES. Any other uses can
surfaces actually improve your body? open the door for knee injuries
and, regardless, won’t help
you perform any better on the
OPENING ARGUMENTS your muscles and load up your field or in the gym. As you age,
Defence nervous system, ultimately the though, it may be useful for
Though hopping up on a risk of wobbling around while keeping the mind sharp.
balance board or BOSU ball trying to perform complex
and ripping out some exercises exercises with not-insignificant SENTENCING
may look silly and stupid, being weight is not worth it. Injuries Don’t do lower-body balance
on an unstable surface while are more likely—especially if training unless a physical
performing movements can you’re doing lower-body work therapist prescribes it to you
engage muscles and ligaments on an unstable surface—and for helping to heal an ankle
in new ways, leading to better you can train for balance just injury. Instead, do single-leg
overall whole-body fitness. fine without resorting to flailing movements, such as forward or
The constantly shifting and about on these balls. lateral lunges, or split-stance
challenging environment can exercises with kettlebells or
also work out your mind, making EVIDENCE cable machines that offer
your brain more alert and Balance board training can instability without joint stress.
flexible. strengthen the ankles of Upper-body moves such as
athletes with previous ankle push-ups or dumbbell presses

Prosecution sprains, says a 2004 study on on a BOSU ball, however, may
Though balance training may soccer players published in provide stimulus with less joint
offer a bit of novel stimulus to The American Journal of Sports pressure.

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BY MICHAEL BERG
Double Down on
Huge Legs
Add inches to your quads and hamstrings with
2018 Toronto Pro champion Juan Morel’s twice-a-day training plan.
AFTER TAKING SECOND RAISES ON REPEAT

at the New York Pro and first “I’ll do four sets of standing calf MOREL’S LEG WORKOUTS
at the Toronto Pro SuperShow raises at the end of the morning and
in 2018, Juan Morel still wasn’t afternoon leg workouts,” he says. WEDNESDAY A.M.
happy with his physique. “Diesel” He’ll go as high as 20 to 30 reps per QUADS
ditched his leg routine, cutting down set, working through a full range of EXER CISE SETS REPS
on the weight while increasing the motion on each rep to prod muscle
Leg Press 6 15–20
reps to carve out some quality detail fibre recruitment throughout the
and better stimulate muscle gains. thick gastrocnemius muscle that Hack Squat 4–5 12–18
“I was focusing too much on lifting dominates the back of the lower leg.
heavy, and it was hurting my knees,” Leg 6 20–30
With two-a-
he admits. day training, Extension
Morel added
The result? A fresh three inches three inches Vertical Leg 4 15–20
on his thighs when he took the stage to his thighs. Press
at this September’s Mr. Olympia.
The 36-year-old New York native Single-leg 4 12–15
credits his double-split routine, Press
in which on Wednesdays and WEDNESDAY P.M.
Saturdays he hits quads in HAMSTRINGS
the morning and hamstrings
in the afternoon. EXER CISE SETS REPS
Lying Leg 4 15–20

DIVIDE AND Curl
CONQUER
Seated 4 15–20
Morel hits two body parts per day, Machine
six days per week. The first at Leg Curl
11 a.m. and the second at 5 p.m.
He does legs on Wednesdays One-leg 4 12–15
and Saturdays, chest and arms Standing
Curl
Mondays and Thursdays, and
back and shoulders on Plate-loaded 4 12–15
Tuesday and Fridays. Seated
He says that this split “helps Leg Curl
release more natural growth On Saturday, Morel does the same
hormone in the body.” exercises for hams, but in reverse
order.
PLATES PILED HIGH SATURDAY A.M. QUADS
Morel goes light while training
legs, but that’s a relative term. EXER CISE SETS REPS
On leg presses, he’s still topping Leg Extension 8 20–30

out at 680kg on his final Superset with
set, while pyramiding up on Leg Press 8 15–20
hacks to 270. “For the leg press,
CHRIS NICOLL
I’m pushing for the pump in the Smith 4 12–15

Machine
quads, which is why I go as high Front Squat
as 20 reps,” he says.

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Press HOW TO DO IT
3
FROM
THERE,
PUSH
Away
THE BAR back
into the starting
2
THEN
1
FROM position. This
EITHER A DRIVE exercise is also
SEATED THE BAR referred to as
Created by two-time Olympic or standing UP AND BACK, the rainbow
weightlifter and silver medalist position, grip as if you were press because
Jim Bradford, the Bradford the bar as drawing a J with the bar path
you would for the barbell until resembles a
press will boost any pushing a normal it finishes just rainbow’s
move—be it the bench, Arnold, shoulder press. below your skull. curved shape.
PER BERNAL
or strict press—with constant

tension.

BY FLEX EDITORS
Barbell
Curl
Bulk up your bi’s with the
OG curling exercise.
Where
It Hits
Biceps
WHEN TO DO IT:
If going heavy, at
the beginning of
your arm workout,
or at the end of an
upper-body day
using higher reps
with lighter weight.
HOW MUCH TO DO:
3 to 5 sets, 5 to
10 reps
The Move Finish

You can keep your fancy Position
curling variations, because Standing tall with the
loading up a barbell and barbell almost touchingg
curling it with a teensy bit your chest
of body English is still one
of the best ways to fill out O Lower the bar back down
your sleeves. And it couldn’t slowly. The eccentric (or
be simpler. You just grip a down) portion of the lift is
as important and effective
barbell—either a loadable
or preloaded version—with
Start Position as the lifting phase.
Holding a barbell with a shoulder-width grip, O One way to make these
a shoulder-width grip, tuck arms fully extended
your elbows in, and curl it harder is to lower the
until it’s almost touching O Squeeze the bar the floor and spread weight back down only
your chest. Also, it’s best to hard, brace your core, them outward, as halfway, until your elbows
keep these strict—especially and exhale as you if you were standing are bent at 90 degrees, and
when using light-to-moder- flex your biceps and on a piece of paper then lift it back up before
ate weight—but you can use curl the barbell up. and trying to rip it lowering it all the way back
CHRIS LUND
some momentum if going O If using heavy in half. This better down. Performing 1½ reps
heavy in the five-to-eight- weight, one tip is to engages your whole adds more tension on your
rep range. dig your heels into body. biceps for more growth.

/// PHOTOGR APH BY MAT T MARSH
VITAL STTATS
NAME:
Leoni Waghorn
FROM:
South Shields - but now live in Derby
AGE:
28
OCCUPATION:
Law student
ACHIEVEMENTS:
Becoming a mother, qualifying as a PT and
cycling 256km from Florence to Pisa
HOBBIES:
Yoga, travelling, salsa dancing
INSTAGRAM:
@leoniwaghorn

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