Flex UK - April 2018

APRIL 2018
LUKE
SANDOE
SUPERHERO
SIZE
FUEL
YOUR
GAINZ OLYMPIA ATHLETE
BILLYROSE
LET’S GET HIS HOMELESS HELL
NASTY
LEROY DAVIS
www.flexonline.co.uk
APRIL 2018 £4.20
04
WITH
9 770955 121136
INSIDE THIS MONTH APRIL 2018 COVER PHOTOGRAPH BY
REBECCA ANDREWS
40 MUSCLE TO MODEL 112 IFBB PRO CECIL CROASDAILE
8 COVER STORY
LUKE SANDOE
Find out exactly how
8
Max O’Connor, known for
being a versatile athlete.
From rugby to bodybuilding,
this itness star is now
Cecil answers some
commonly asked questions
and myths that surround
growing and supplement
this drum beating rocking the world of usage.
band member built his modelling.
superhuman size.
118 KETO KING PART 2
46 IFBB PRO LEAGUE COMEBACK Keto King, Joe Binley talks
James Llewellin is back about how to structure your
where he feels at home- very own keto diet.
preparing to compete with
the IFBB. 124 ACTIVATING HUGE
MUSCLE GAINS
48 THE TALLEST BODYBUILDER John Buckland reveals how
IN THE WORLD to activate your muscles and
Actor Aaron Reed stands unlock the potential to huge
at 6’7. We reveal how gains.
this typical dysfunctional
PHOTO CREDIT: PHOTOARTS BY JAY

American family boy grew to
skyscraper size.
130
PHOTO CREDIT: REBECCA ANDREWS
68 KILLER CHEST
Female bodybuilder Leica
Gelsei has been asked
whether women should train
chest? Leica explains why
the answer is a deinite YES!
130 NO HYPE, JUST GAINZ
80 PRO LEAGUE LEGS Dean ‘The Protein’ Lesiak
This is how IFBB Pro League gives the perfect lesson
Figure athlete Sam Forbes on when and how you
developed her legs and how need to eat and use your
IN EVERY ISSUE it changed over time. supplements for ‘Epic Gainz’.
6 FROM THE CEO
84 POSING DOS & DON’TS 136 GYM OF THE MONTH
Posing Pro Emma Hyndman Showcasing the original
FEATURES gives a lesson in the Dos and warehouse muscle building
Don’ts of posing. This may facility, ‘Monster Gym’.
18 YOU’RE HERE UNTIL 30 IFBB PRO & WHEELCHAIR
be the diference between
YOU FINISH ATHLETE DAN SMITH
Dan reveals the most
winning and losing….Read it. 138 MY REALITY
Legendary trainer of 6x
IFBB Pro Eddie Abbew talks
Mr. Olympia Dorian Yates, incredible story of struggle
to success. From competing
88 THE FINAL CUT about how reality hit him hard
Leroy Davis tells FLEX what
3rd part of the Ultimate whilst stood on the Olympia
happened once the Sandows able-bodied to becoming
Transformation with actor stage.
stopped. And, how he is back paralysed- and still turning
Martyn Ford and Dean
beasting the gym again! pro!
Lesiak. 142 UNDER THE MICROSCOPE
26 RISING STAR POD HEKTOR 34 HOW TO MAXIMISE YOUR
94 HOMESLESS TO HIGH LIFE 144 HOT BOD
Meet rising star UKUP Pro TRAINING & PROGRESS Billyrose Femi was once
Pod Hektor and discover Olivia Stan is FLEX mag’s hot
Stephen Box gives the homeless. This is a story of
what made him the Golden body this month.
answers to maximising every determination and mental
Era guy. minute in the gym. strength that has carried him
all the way to the Olympia.
FOOD AND SUPPS
56 HIIT KITCHEN
THE BETTER BALANCE.
Louise Rogers
shows how she
74 100 MAKING A MONSTER
Follow this step by step guide
that built the beast that is
St Albans based HIIT
kitchen demonstrates that a
perfectly healthy meal can
balances life Josh Maley. be mouth-watering. Various
as a driven tasty recipes to cook at
Professional 106 MUSCLE AND MEDALS home for the best prepped
PHOTO CREDIT: SJM PHOTOGRAPHY
athlete and After battling with a tropical meals.

NHS worker. infection and fearing
amputation, Romane 64 NO-DOUGH PALEO PIE/
Lanceford takes us BOILING POINT
through the struggles Cook healthier pizza with
that only made him this great recipe, and learn
stronger and hungrier to what healthy alternatives
keep winning. there are to pasta.
CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER
David Pecker
UK EDITION
CHIEF EXECUTIVE OFFICER
Nick Orton
www.flexonline.co.uk
CHIEF EXECUTIVE OFFICER UK MANAGING DIRECTOR

Nick Orton Carl Walker
EDITORIAL ADVERTISING
UK MANAGING DIRECTOR HEAD OF ADVERTISING SALES
Carl Walker MUSCLE & FITNESS UK / FLEX UK
e-mail: c.walker@bodypower.com Carl Walker
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FINANCIAL CONTROLLER HEAD OF CIRCULATION
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US EDITION
EVP/GROUP PUBLISHING DIRECTOR
Chris Scardino
EDITORIAL ART
Brian Good, Zack Zeigler; Dave Ian Lee; Greg Merritt; Angelica Nebbia; Ramón Gamarra; Cynthia NG; Sean Otto; Anthony Nolan;
Andrew Gutman; Yeun Littleield; Jef Tomko; Marc Bailes; James Riley; Erica Schultz; Gaby Chiang
Russell Mendoza; Victor Kim; Declan O’Kelly; Rose McNulty
PHOTOGRAPHY
CONTRIBUTORS Per Bernal; Charles Lowthian; Ian Spanier
Michael Berg; Adam Bible; Eric Broser; Bryan Haycock;
Roger Lockridge; Peter McGough; Steven Stiefel; Joe Wuebben
CONTRIBUTORS
MANUFACTURING & PRODUCTION Albert Busek; Caruso; Bill Comstock; Isaac Hinds; Kevin Horton;
Ann McCafrey; Marc Melcher Chris Lund; Chris Nicoll; Rob Pick; Pavel Ythjall; Art Zeller
President of the IFBB Professional League JIM MANION

Founder and Chairman Emeritus JOE WEIDER (1920–2013)
We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts and letters. Membership on the Editorial Advisory Board does not imply endorsement of any product or
service advertised in this magazine. Views expressed in advertisements and editorials are not necessarily those of FLEX or the Editorial Advisory Board. Reader discretion is advised. Please consult your doctor before beginning any
exercise or diet programme, or when making changes in an existing programme if you have any doubts about your health status.Every care is taken to assure the accuracy of the information in FLEX, but no responsibility can be
accepted for the consequences of actions based on the advice contained herein. BodyPower Publishing Ltd makes every efort to ensure that the advertising contained in FLEX is derived from respectable sources. It does not,
however, assume responsibility for the advertisements, nor any claims and representations made therein, nor the quality or delivery of the products/services themselves.
Editorial articles relating to food supplementation and sports nutrition reproduced in this issue of FLEX, are for information purposes only and are not intended to solicit or otherwise promote any commercialised product
containing the mentioned supplements. FLEX is distributed on an international basis. To the extent permitted by law, Weider Publications, LLC, a subsidiary of American Media, Inc and its ailiates: BodyPower Publishing Ltd,
do not accept liability for the efects of reported supplements or products, legal or illegal or any loss, injury or damage caused by their use. It is the responsibility of the individual to abide by the laws and dosage allowances
speciic to their country of residence. Always consult a doctor before commencing supplementation or changing dosages. Some supplements may not work efectively outside speciic dosage ranges and may potentially
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Copyright © (2018) BodyPower Publishing Ltd. Published under license from Weider Publications, LLC, a subsidiary of American Media, Inc.
All rights reserved. Reprinted with permission. ‘FLEX’ is a trademark of Weider Publications, LLC, a subsidiary of American Media, Inc.
and may not be used or reproduced without the permission of Weider Publications, LLC.
The information in FLEX is intended to educate. Do not substitute it for the advice of a qualiied health care practitioner.
FROM THE CEO By Nick Orton
public. My design was lightweight

and cheap to produce but would
provide a visual deterrent and
a degree of security, which
at worst would slow the thief
down. I got everything done but
suffered the same wave of
negativity, dismissal and setback.
I gave up on it. A few years later
and they were being sold in
Halfords.
These were hard lessons and

I learnt from them - I never gave
up on anything that I really
believed in since then. Eleven
years ago, BodyPower, the
company I now run, was just a
concept, which I was very
confident about and it formed
part of my first really big deal.
In 2008, I sold my trade show
businesses to a private equity
firm, to form a company called
Closer Still Media. Part of the
sale included the concept called
BodyPower. The guys behind
the deal were big hitters, highly
experienced and they told me
(after the sale) that they did not
believe in the idea and had in fact
commissioned a report by
industry experts, to ascertain if
the concept (the show) would
work – I looked at the report and
Start something, it summarised that the market

was too small and that it would
take action!
not work. The opinion was shared
by a team of experts. Fortunately,
I had been astute enough to
S
o many times in my start a delivery service (nobody include in the small print of the
life I’ve had people tell did that then), but I was only 14. sale deal a clause which meant
me ‘it won’t work’, ‘it’s I told friends (who all thought it that if the buyers decided not to
not a good idea’, ‘very was stupid), and after more continue with my concept, that
risky’ etc… it still happens today. knockbacks I ditched the idea. I could ‘take it back’, and that is
A year later Pets at Home exactly what I did. Those hard
You shouldn’t take much notice started… early lessons had shown me that
of comments like those, yet most if you truly believe in something,
people don’t follow their dreams At age 17, I had my own car you should do it.
because they let others talk (funded by my carpet cleaning Ten years later and I can say
them out of it. When I was just business), looking back, the that if you have a dream, then
14 years old, I had an idea to start accessories that I added don’t let others talk you out of it…
delivering pet food door to door. (spoiler, skirts, fogs, spots) BodyPower is a global success
In those days, you could only buy were ridiculous, but I still loved it. from a business point of view but
from shops and in cans. We had I wanted to make sure that it most importantly for me, it has
three dogs and a cat in our little wouldn’t get stolen. At that time, helped huge amounts of people.
terrace house and carrying a car crime was very high. I drew
weeks worth of food for them up a design for a wheel clamp. Our 10th Anniversary show
back from the shops was heavy They existed but were very takes place at the NEC 11th – 13th
work. It made sense to me to expensive and not available to the May. I hope to see you there.
6 FLEX | APRIL 2018

/// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY REBECCA ANDREWS
LUKE SANDOE
SUPERHERO
SIZE
L
IKE MOST YOUNG BOYS,
Luke was into his football,
but not for very long.
“I was very little as a young boy,
and I grew out of football pretty
quickly,” says Luke, now 29. “I was
drawn to music and art,” he reveals.
“I guess I’m more of a creative than a
sporty type at heart.”
Luke played the drums from the
age of 12, and eventually joined a
band at 21. The band moved and
based themselves in London and
recorded for Island/Vertigo records.
Some of their tracks were recorded
at the iconic home of the Beatles,
Abbey Road.
It’s evident Luke’s mindset was
always geared for success, but
where did the shift towards body-
building come into play?
“The first thing that brought a
muscular look to my attention was
my love of comics,” he laughs. “I still
have the comics today! I used to see
all those superheroes looking huge
and I loved that look.”
But it was when Luke’s mum
accidentally bought a copy of FLEX
magazine that his true vision was
born.
“I remember it has Johnnie
O’Jackson on the front cover- I must
have read it 100 times. It was the
coolest thing ever,” he recalls.
8 FLEX | APRIL 2018

APRIL 2018 | FLEX 9
expected to grow overnight and
I’m always conscious of the fact
I have to keep putting the work in.
I think that’s why I’ve developed
so quickly,” he says.
As much as Luke had his aspira-
tions, it’s been his own self-belief
that has got him to where he is
today.
“Honestly, no single person has
helped me directly,” he insists.
“I have been fortunate enough to
“Then, I read about Dorian Yates and meet a lot of people along the way
how he had no direction and though who have played a huge part
eventually found bodybuilding. in helping me to reach my goals. One
I found the way Dorian worked so of these invaluable people is my
inspiring. He couldn’t fail to have prep coach guru Chris Aceto. He
an impact on me.” works alongside greats such as Lee
Haney, Jay Cutler and many other
Giving it his all legends. At the moment I just eat
Luke has given 110% since the very what Chris tells me,” Luke reveals.
day he started his bodybuilding “I prefer a lower (added) fat diet and
journey. Accepting of the fact the higher carbs, especially around my
process is a slow one, his monster training. As I get closer to a show,
physique and freaky condition has I firstly eradicate the carbs from the
nonetheless been farmed in a very meals furthest away from training.
short time. I seem to need to adjust my carbs a
“I started training in 2011, so I have lot in the prep phase also. I go flat
really pushed my barriers for 7 and stall often and having Chris
years,” he says. “I’ve given 110% knowing when to push and pull
since the day I first picked up a carbs has made a huge difference.”
weight. I have always been realistic.
It’s impossible to achieve anything Overcoming hard times
unless you really pay attention and Despite his seemingly effortless rise
stick to the plan. I have never to the top, Luke has experienced
10 FLEX | APRIL 2018

some difficult times whilst working
towards his dreams.
“One of the hardest things for me
was moving away from my home
town and my children,” he says. “I’m
from Bournemouth but there was so
much more work potential for me as
a PT and better facilities in the
Essex area, so that’s where
I headed. It was hard in the sense
that balancing life became harder.
I had less time because of being
in a new place and trying to work but that is all a part of being a Pro
here so that I could put a roof over bodybuilder and being a dad. I want
my head and support my family to excel in both,” he says.
back home. It taught me a valuable Luke is currently prepping for the
lesson in life though. I worked my Arnold in Australia and the Indiana
butt off. I always assured myself it’d Pro. So, if he isn’t beasting the
be worth it and that it’d pay off in weights in the gym, he will be
the end, and it did. The power of self beating the drums of victory with
belief is incredible.” the outstanding package he is
Sometimes, we all forget that even taking to the show.
the most elite athletes have very
normal lives, and sometimes these This is Luke’s training
normalities put extra strain on their programme running
up to the shows:
routines.
“Having children, being there for Monday: Chest/Delts
them and always putting them first, Tuesday: Back/Rear Delts
is something all good parents do and Wednesday: Legs (Quad Dominant)
appreciate how much time it takes Thursday: Chest/Delts
up, Luke explains. “It’s not hard for
Friday: Arms/Calves
me to put them first, but it certainly
does make contest prep harder with Saturday: Legs
(Hamstring Dominant)
having to do hours of cooking,
training and cardio. It’s non-stop, Sunday: Off
APRIL 2018 | FLEX 11

CHEST/DELTS
3-4 sets cable flyes to warm up pecs
Incline Barbell Press
1 x Rest Pause Set 10-15 reps total
Flat Dumbell Press
2 x Working Sets 8-10 reps
Machine Press
1 x Working Set plus triple drop set
Machine Flyes
6 x 6 Muscle Round
Dumbbell, Cable or Machine Side Raises
4 x Working sets 12-15 reps
Machine or Barbell Press
BACK/REAR DELTS
3-4 sets straight arm pull downs to warm up the lats
Barbell or Dumbbell Row
Underhand or Lat Pull Down
1 x Rest Pause set 12-15 reps total
Single Arm Row
2 x Working Set plus triple drop set on second set
Upper Back Row
Deadlift or Rack Pull
1 x Working set 6-10 reps
Machine Rear Delt Flyes
4 x working sets 15-20 plus partials to failure
12
00 FLEX || APRIL
FLEX MARCH 2018
2018
QUAD EMPHASIS, LEGS
Ham Curl
Hack Squat
2 x SS 8-12
Banded Leg Press
Leg Extension
Adductors
CHEST/DELTS
Machine Flyes
3 x Working sets 12-15
Incline Smith Press
2 x Straight sets 10-12 reps
Incline Dumbell Flyes
Reverse Machine Dips
3 x Working Set plus triple drop set
Dumbbell Side Raises
Machine Side Raises
3 x Working sets 15-20 reps plus partials

ARMS/CALVES
Rope Push Down
Machine Dip or Close Grip Bench
Cable Single Arm Xxtension
Skull Crusher
Alternate Dumbbell Curl
Spider Curl
Machine Curl
HAMSTRING FOCUS, LEGS

Lying Ham Curl
Wide, High Stance Leg Press or Squat
2 x Working Sets 15-20/6-10 reps
Seated Ham Curl
Barbell or Dumbbell Stif Legged Deadlift
Adductors

LEROY DAVIS
/// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY PHOTOARTS BY JAY

L
eroy Davis; one of the few
people who’s had the privilege
of screaming instructions to 6 x
Mr Olympia Dorian Yates.
Famed for his hardcore training
methods, Leroy pushed Dorian
through the pain barrier. The
result was that insane granite
like physique that we all know
and respect. The physique that
earned Dorian the prestigious
Mr Olympia title repeatedly.
The partnership shared by
Leroy and Dorian made them
unstoppable. They trained harder
than any other competitive team
at the time. Their drive and
determination produced results
that were unrivalled in their era.
Leroy became known and
respected for being the first of
the real ‘no bull’ motivational

trainers. But what does it take to
carve out such phenomenal suc-
cess as a coach? And how did he
earn and sustain a name that
resonates throughout the industry
to this day?
Creating an unstoppable drive

“My dad was a steel worker, a very
strong man,” explains Leroy. “I think
that’s where my genetic strength
came from. I started training in
martial arts to begin with and
channelled my strength into karate
in my younger years. I wasn’t as
loud and aggressive as some of the
other kids, but I always had that
drive within me,” he says. “I always
put in 100%.”
Leroy went on to join the military
and became a training instructor.
“I think my time in the military is
probably where the motivational
push that I install in others comes
from,” he says. “Whilst I was an
instructor, I learned that I had this
ability to make people capable.
I would help them overcome
their doubts and beat down
barriers to push past pain or
mental weakness.”
On a personal level, Leroy admits
he started training like a bodybuilder
whilst in the military, as he needed
to get his strength up.
“I trained with the same form of
attack I implemented on others,” he
recalls. “This, I knew would produce
results. My strength and size gains
during that time were rapid.”
Another level
At this time, Dorian Yates was
starting to make an impact on the
Pro bodybuilding world. Dorian
knew he’d have to train harder than
ever if he wanted to succeed in
annihilating his rival competitors at
such a high level. This is where
Leroy came in.
“I come from the days of Ultimate In 1993, Dorian asked Leroy would compete, then vanish into the
Orange and NO boards shorts and to train him full-time. dungeon (Temple Gym) with me, and
all that stuff,” he laughs. “When I “When Dorian asked me to be his then only reappear again for the
trained with Dorian, we trained with right hand man, I decided to leave next show. We had a job to do, titles
aggression- there was no giving in, the military,” Leroy recalls. “From to win. There was no time for
ever! We knew the ultimate stress that moment on, he and I focused on anything else. In fact, the first time
we were putting on our bodies creating the iconic legend who the public and America saw any-
would force a high amount of grainy would later become known as ‘The thing of ‘The Shadow’ was when
looking muscle growth,” Leroy Shadow’. Dorian was dubbed ‘The Kevin Horton photographed and
continues with a passion for his era. Shadow’ at the time, because he filmed the ‘Blood and Guts’ movie.

This was when our insane training changed the bodybuilding world
intensity rocked the world,” Leroy forever.”
reflects. The pair trained like wild animals
Dorian fired up the bodybuilding from 1993 right through until 1998,
world by bringing a whole new look when their jobs finally came to an
to the stage- something that people end. The 6 x Mr Olympia had too
had never seen before. many injuries to carry on, and
“When Dorian first walked out on needed a break from the strict
stage, you could hear gasps,” says lifestyle he had been leading for so
Leroy. “I knew then that we had many years.
“Unfortunately, it was time we
both went our separate ways,”
says Leroy. “Dorian needed to relax
and have some fun, and to find
himself again. I had started to build
a new life in the construction world.
It was the right thing to do for us
both.”
Leroy continued training for a
further 12 months, before returning
to martial arts.
“I had nothing further to do with
bodybuilding until my son Liam
turned 20 and needed to become
stronger for Muay Thai,” he says.
“It felt as if the passion had never
left my body- it felt great to be
back in the weights room. All the
drive and aggression to train was
back, and having my son to train
with was great,” Leroy smiles.
“I wanted to show my son I was
still unstoppable.”

The value of life
Being back in the gym may have
been a welcome return for Leroy,
but nothing could prepare him for
the shock he was about to endure.
“My wife Mandy was commuting
into London when she stepped off
the train and immediately felt
unwell,” Leroy says. “It turned out
she was having a brain haemor-
rhage and was rushed into hospital
where she stayed for 4 weeks. It hit
me really hard. I didn’t know at the
time how this would affect her
long-term and what complications
she may be left with. I travelled
from Birmingham to London every
day to visit.
“The worry and stress of this and
what may happen was more intense
than anything I’d ever felt before.
Luckily, Mandy returned home
having fully recovered, but the
process really did take its toll on me.
I was walking to work one morning

and felt a huge pressure in my
chest. I’d just got over a chest
infection and thought it was maybe
the after effects, so I kept walking
to get to work. When I got there,
I had to hold myself up. At this point,
I knew something was seriously
wrong and visited my GP who
rushed me to hospital.”
It turned out Leroy was

suffering from a heart attack!
“I was in complete and utter
shock,” he recalls. “It made me
realise how vulnerable we all really
are. Although I was strong and
thought I was coping, my body was
telling me it needed to rest. It was
unbelievable how it all happened
so suddenly- I’d been leg pressing
some huge weights with ease
just a couple of days prior to the
attack.”
Leroy accepted he needed to
rest and recover properly. As a
grandparent to a 4-year-old he
wanted nothing more than to stay
fit and healthy for his family.
“I gave myself time to recover but
I definitely haven’t slowed down,” he
insists. “I’m fighting fit now and I’m
back punishing clients from all over
the world. My clients come to train
NASTY- and we get results!”

THE LET’S GET NASTY SESSION
SUNDAY - CHEST & BICEPS WEDNESDAY - SHOULDERS
Incline press x 4 sets, Seated press x 4 sets
Slight incline dumbbell flyes x 3 sets, Heavy ass shrugs x 3 sets
Finish off with flat or decline press x 2 sets, Rear delts x 3 sets
1x drop set, all working sets taken to failure and Dumbbell lateral raises, super set with
beyond upright rowing x 3 sets
Seated dumbbell curls- 3 sets, Tricep pushdowns x 4 sets
EZ curls- 3 sets EZ or seated triceps extensions
Nasty curls or cable curls to finish- 2 sets (skull crushers)
(The NASTY curl: Rope pushdowns, super set with dips x 2 sets
A full curl movement, followed by a half curl
movement, leaning forward and curling the bar FRIDAY - LEGS
up until your forearm hits your bicep, then you
Calf raises using leg press x 4 sets
squeeze for 2 seconds and repeat.
Standing calf raises x 2 sets
REPEAT THIS UNTIL FAILURE)
Lying hamstring curls x 4 sets
MONDAY - BACK (last set being a drop set)
Lat pull downs Seated hammer hamstring curls x 2 sets
(1 week wide and 1 week close) x 4 sets Leg extensions x 4 sets
Seated palm up grip hammer rows × 3 sets (last set being a drop set)
Single arm hammer rows x 3 sets Leg press x 4 sets
Pullover x 3 sets Hack/hammer squat x 3 sets
Deadlifts (not touching the floor)

/// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY CHRISTIAN V PHOTOGRAPHY
RISING STAR- POD

‘GOLDEN ERA’ HEKTOR
F
LEX MET UP WITH
Rising Star Pod
Hektor, one of the
leading classic
physique competitors for
the UKUP (Ultimate Physique)
Federation.
Pod boasts a look that has
stemmed from the Frank Zane era
of classic lines and height to weight
proportions.
So, why did he find himself
training as a bodybuilder, and where
did the desire for size and strength
come from?
“I first started to get into weight
lifting after years of playing football
in my late teens,” Pod explains.
“I was very fortunate that I had the
opportunity of a tryout. It was for
a team in America called the Seattle
Sounders. Unfortunately, this
didn’t go as well as it should have,”
he says. “I was gutted. I was so
excited by the prospect of becoming
a football player for a U.S team.
But sadly at the time, I was over-
powered and out muscled by the
others in my league.”
When Pod returned to the UK, he
decided to join a gym in an effort to
pack on some size and strength for
football. This was when he started
to lift. But little did he know that
eventually this decision would spur
him to adopt a complete change in
direction.
“Before long, I’d developed a
fascination with the old school
style of bodybuilding,” Pod recalls.
“I would say from the first moment
I walked into an old school style gym
and looked at the walls filled with
photos of the classic bodybuilders,
I completely fell in love with the
look of the golden era. I was totally
mesmerised by the thick muscle
bellies and the shape and posing
style. The guys looked like Greek
Gods.”
Although Pod had now left football
behind and replaced the sport with
lifting, he wasn’t giving the weights
room 100%.
“I gained a bit of muscle, but it was
really just enough to look good in a
t-shirt,” he admits. “I could have
been working much harder, but this
was when I introduced partying
into my life. I would go out most
weekends drinking loads and not
getting much sleep. This was of
course followed by feeling rough
and worst for wear, and then taking
until at least the middle of the week
to recover. Once I’d recovered,
I then spent the remainder of my
week days training for that t-shirt
pump, and then starting the whole
process of going out all over again
on Friday night.”
Millions of people all over the
world live for the weekends.
But after doing this for a period of
time, Pod realised that the partying Pod is now into his 4th year off, as I won the overall classic
was just masking certain issues. of competing with UKUP. physique category. The feeling of
It occurred to him there was no “I feel so fortunate to have found winning after the deepest grind I
future in what he was doing. He an amazing federation where the have ever put myself through is
wondered where his life was going. people and athletes alike create something else! I will never forget
Reality hit. an incredible atmosphere at the that feeling.”
“One day it just dawned on me shows,” he says. “It’s the best thing Having come so far in bodybuild-
that I couldn’t keep living the way I’ve ever experienced and been a ing, you’d be forgiven for thinking
I was,” Pod recalls. It was then part of. The natural high is better Pod would be truly satisfied with
I decided to channel my energy into than any night out I used to have, himself. But he does have some
something positive and enter my especially as I’m not intoxicating my regrets.
first classic physique competition. It body with alcohol. Going on stage is “My only real regret is not applying
was the most challenging process such a huge buzz. I don’t feel that myself to this amazing sport and
I’d ever taken part in. Right from the anything could replace that feeling way of life many years ago,” he
competition diet through to the for me now.” says. “I really wish I had started
posing routine and the methodical The last show Pod entered was bodybuilding earlier on in life. Having
grind of the daily weights sessions the UKUP Pro show in November said that, I am now a firm believer
it was a truly gruelling process. 2017. It was a tough show packed that if you’re willing to truly apply
But here I am today, representing with outstanding competitors. yourself and lose your inhibitions,
the golden era look I fell in love “For my last show I trained, posed then realising your potential knows
with when I first stepped inside and dieted the hardest I’d ever done no bounds.”
of that gym.” in my life,” he says. “It definitely paid @godmodehektor

CHOCOLATE STRAWBERRY
CARAMEL
VANILLA CHOCOLATE
DAN SMITH, IFBB
WHEELCHAIR PRO
“I first decided to compete in DAN SMITH IS AN IFBB PRO BODYBUILDER.
2004 as a first timer,” begins Dan.
“I had always wanted to become HE’S IN A WHEELCHAIR, BUT THAT HASN’T
a bodybuilder. I’d been lifting and STOPPED HIM LIVING HIS DREAM. DAN SHARED
showing an interest in the sport for
years, but had only really engaged
HIS INSPIRATIONAL STORY WITH FLEX.
in it as a hobby. One day, I decided /// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY FIVOS AVERKIOU
I’d take that step and give competing
a shot.”
But just weeks after Dan took the
plunge towards his passion, he was
hit by a terrible accident.
“I fell through a skylight and
dropped 20 feet, smashing into the
floor,” he says. “I broke my back and
spent the following six months in
rehab at the National Spine Unit at
Stoke Mandeville. I suddenly had to
learn a new way of life, a life that
meant I’d be confined to a wheel-
chair. I was devastated. I can’t begin
to explain the pain I was in- not just
in my body, but also in my mind. Not
only was my life going to change
dramatically, but the lives of the
people around me would too.”
Dan eventually returned home
having lost 5 stone. He was certain
his bodybuilding days were over.
“I decided to build a gym in my
garden for rehab, but hardly used
it for the first 6 months,” he recalls.
“I was in a constant battle with my
mind and body. I was in a really
horrible place.”
Dan’s bodybuilding mentality was
pushing him not to give in, but his
physical state was working against
him.
“I built the gym, but just couldn’t
get my head around having to start
from scratch,” he says. “Not only
had I lost my lower body mobility,
but I’d also lost a huge amount of
muscle.”
In good time, a close friend came
knocking and insisted on training
with Dan.

Finally, after everything I’d been
through, I felt accepted by the
very industry I thought I’d have
had to leave behind forever.”
Following this, Dan received an
invite to perform at the British
Finals in Nottingham.
“When I got the call from Paul
asking me to do a guest spot at
the finals I was absolutely
buzzing,” he admits. “It was
incredible to feel so highly
appreciated and respected.
I accepted the invite without
hesitation. I could barely com-
prehend that such an amazing
opportunity could arise from the
tragic accident I’d been through.”
Dan says the support he was
shown for all his hard work at
the UKBFF finals was the
highlight of his bodybuilding
career.
“Once again, I went out there,
performed my routine and was
met with a standing ovation from
the entire theatre,” he smiles.
“I couldn’t believe it.”
TURNING PRO
Just a few weeks later, Dan was
invited by the UKBFF to enter
their first ever IFBB wheelchair
amateur world championships.
“I went to the show with no
expectations at all,” he says.
“I planned to treat the event
“I reluctantly accepted but wasn’t training together. And sure enough, purely as a learning experience.
keen on the idea at all,” Dan says. 12 months into his programme, Dan’s laid back attitude
“I don’t even know why I agreed to Dan was ready. seemingly paid off- he walked
go back to the gym in all honesty, “I pushed through the physical away from the show having
because I didn’t have any motiva- and mental pain barriers to get taken 1st place. This made him
tion and was completely lacking in myself in shape, but my friends and the first ever amateur IFBB
self belief. I was devoid of all future family were the ones who really got wheelchair world champion.
vision.” me through it,” he says. “My wife “Aside from the day my son
Dan’s friend went one stage was amazing and I so badly wanted was born, winning that show
further, by suggesting he entered to make my son proud- I could was the most incredible moment
a competition as he had planned never have done it without them.” of my life,” Dan says. “My emo-
to do prior to the accident,. When the time came for Dan to tions were running so high on
“I had no idea how I’d ever be be under the spotlight, his routine stage that I cried in front of the
ready to get up on stage,” Dan went so well that he received a UK team. Legends like Flex Lewis
admits. “I felt as if I was going crazy standing ovation. and Rich Gaspari were stood by
by setting myself such a huge “I couldn’t believe the reaction my side congratulating me. It’s
challenge.” I received,” he says. “It was so something I’ll never, ever forget.”
The friend in question was UKBFF overwhelming to learn people really The following year, Dan was
promoter Paul Smith. He set Dan did like my routine and could see awarded his IFBB Pro card,
the goal of being stage ready past the fact I was in a wheelchair. having done many more guest
exactly one year after they started It actually brought tears to my eyes. spots. But the inspirational

athlete hadn’t entirely overcome
the battle with his mind.
“After I earned my Pro card, I
encountered a couple of difficult
years during which I suffered with
depression and anxiety,” he says.
“It really took its toll on me to be
honest, and my wife and I decided
to get a divorce. Whilst our
separation was amicable, I had
no motivation or drive to do
anything. My world literally fell
apart around me.”
Thankfully, Dan managed to
get his act together just as the
IFBB and BodyPower UK
announced their plans to add the
wheelchair Pro category to the
2014 Pro show.
“This news came as the wel-
come drive I needed to turn my life
around,” says Dan. “I felt under
immense pressure, because unlike
the previous shows I’d been doing
which were in the USA, I was
faced with the prospect of
posing in front of a UK audience
who knew me on home turf at
BodyPower.”
Dan trained his way through an
elbow injury and got his diet on
track to produce a very respect-
able package.
“I didn’t feel great on stage-
I was very flat but very vascular,” knocked on my door, I felt truly “I plan to step on stage again within
he says. “I gave it my all against the embarrassed at the state I’d the next year and to enter the
great Harold Kelly and Nick Scott allowed myself to get in. That Arnold Classic in 2019. I want to
from the USA and I don’t regret friend later told me he feared the bring my best condition yet.”
going out there and doing that.” worst for my health.” Despite his battle with depres-
Luckily, Dan managed to have sion, Dan has proven the true
BAD THOUGHTS three operations performed bodybuilding mindset can help
In a sad turn of events, depression privately on his elbow which to overcome all odds.
and suicidal thoughts took hold of restored the movement. This “Not many people know or can
Dan in the months that ensued. enabled him to start training again, understand how such a traumatic
“My elbow was giving me but by this stage he’d lost a great accident impacts on your life,” he
excruciating pain and prevented deal of his muscle mass. says. “Telling my story hasn’t been
me from training,” he explains. “I couldn’t stand the site of easy- especially as bodybuilders
“I was once again stuck in a rut myself in the mirror,” says Dan. appear so strong and indestruct-
from which I could envisage no “I needed to get myself back- the ible. The truth is, we’re all vulner-
escape.” real me. Thankfully, the bodybuild- able deep down. If I can motivate
A hopelessly lost Dan turned to ing mindset kicked in.” just one person who’s in a similar
alcohol and cigarettes, but for a A determined Dan kept himself to situation then I’m happy.
second time a friend came to his himself and worked his way back “I’m living proof that even when
rescue. into a place where he feels good everything in life looks as if it’s
“I wasn’t answering my phone both mentally and physically. He’s stacked against you, you can still
because I couldn’t face seeing now bigger and denser than ever achieve your goals and live out
anyone,” he confesses. “When before. your dreams. Don’t let anything
a friend and training partner “I’m back!” Dan announces. stop you- I didn’t!”

HOW TO
MAXIMISE YOUR
TRAINING
& PROGRESS /// BY STEPHEN BOX /// PHOTOGRAPHS BY SIMON HOWARD
TRAINING EFFECTIVELY IS A SKILL THAT TAKES

YEARS TO MASTER. LIKE MOST SKILLS, THE
MOST IMPORTANT RULE IS USUALLY FORGOTTEN
AS IT APPEARS TOO BASIC. WITH TRAINING, THIS
COULDN’T BE TRUER.

T
o build more muscle
(muscle hypertrophy)
we need to apply and
maintain tension on
the muscle we wish to grow.
I want to cover some of the basic
principles of training that are so
often overlooked, as they might be
the reason you aren’t seeing the
results you would like.
1. Working the desired

muscle
If your goal is aesthetic, you want
to improve the size, shape and
strength of that muscle. To do that
you need to ensure you can apply
tension directly to the targeted
muscle.
It is important to remember that
your body will try and find the most
efficient way of moving a weight
during an exercise. Your body
doesn’t particularly have a desire to
change or grow, unless you give it a
reason to. That’s why you need to
ensure that throughout every single
rep, you are applying tension to the
muscle you want to train.
To give you an example; the
shoulder lateral raise is a great
exercise for the lateral head of the
shoulder when it is performed
correctly. However, most people will
use a weight that is far too heavy
for their shoulders (deltoids) and

you then see their traps moving and
contracting excessively.
This happens because the traps
are larger and stronger, which is
why they take over and do the
majority of work instead of the
shoulders. Sure, you’ll feel great
lifting the heavier weight, but your
physique may not thank you for
it as your traps grow at a faster
rate than your deltoids..
The best thing you can do is to
leave your ego at the door. Use
a weight that your target muscle
can work with. A load that doesn’t
break your form and one you can
maintain a good tempo with, through
every rep.
Make sure that the muscle you
want to work is the one performing
the movement and maintain that
feeling of tension the whole time.

2. Don’t lift with
momentum
We have all seen that guy in the
and short range. All parts work
slightly differently when they are
placed under load and can all grow.
varied exercise programme that
targets the working muscle from
different angles and positions.
corner swinging the dumbbells This is why we want to make sure all
wondering whether he’s doing a
circus act or just trying to train
his biceps.
parts of the muscle, from long to
short, are being trained at the
optimal rate.
4. Machine
set up
One of the biggest mistakes that
Again, it goes back to making To ensure this happens, you need I see in the gym is someone not
sure that we are applying constant to train a muscle through the full considering the machine or
tension to the working muscle. You range a motion. This doesn’t just equipment set up for their body.
want to make the exercises as hard mean full range of the exercise. They will just sit down at that piece
as possible before applying any You want to be able to maintain of equipment and begin training,
additional load. A great cue for ‘active tension’ on the desired keeping the same set up as the
maximising tension on the muscle muscle for as long as possible, and person before.
you want to grow and removing any stop the movement when you start Everyone is slightly different.
momentum is to tense the opposite to feel to tension leave the desired Height, width, limb length and
(antagonist) muscle to the one you’re muscle and move somewhere else. muscle flexibility are all factors
working (agonist). For example, if you are performing that should affect how you set a
For example, on a bicep curl, a lat pull down and towards the machine up. If you don’t set up the
tensing your tricep (the antagonist) bottom of the exercise you start to equipment specifically for you,
firstly will apply a resistance to the use your bicep and bring your chest you might not be putting yourself in
bicep (the agonist) which will stop over the bar, this is either because the best position to apply force and
any swinging or momentum and will the weight is too heavy for the short put load through the intended
force you to only contract and use range of your lats to control, or that muscle.
the bicep for the exercise. your lats have reached a point Take some time to adjust the
where they can’t contract any bench, seat or cable angle to find
3. Work the full range

of the muscle
The muscle is essentially composed
further and now the biceps are
doing the work instead.
To work the full range of the
the most optimal position. You will
know when you find it- the exercise
should feel smooth throughout the
of three main parts- the long, middle muscle you will most likely need a full range of motion.

5. Maintain a constant
resistance and tempo
By now you will have come to the
conclusion that you should be in
control of the weight at all times.
You want the concentric (shorten-
ing) phase of the lift to be controlled
whilst maintaining tension. Then,
through the eccentric (lengthening)
phase of the lift you want to resist
the weight rather than just control-
ling it down.
By resisting the weight with the
working muscle, you can apply
greater tension and build up more
metabolic stress on the muscle. It is
this eccentric phase of the lift that is
responsible for our love hate
relationship with DOMS.
One thing that is also extremely

important is to keep an eye on the
end range of the exercises you
perform. This is where tension can
drop off because your skeletal
system will support the load instead
of your muscles.
For example:
 At the top of a leg press if your
knees lock out.
 At the top of a bench press with
your elbows locked.
 On a preacher curl when
the DB reaches the top and is in
line with your wrist and directly
above your elbow.
 On a dumbbell fly when you bring
your hands together.
When this happens you not

only take all load off the working
muscle, but it makes the exercise
that much easier as essentially
you are resting at the top of
every rep.
My top tips for keeping

perfect form
 Use the desired muscle you
want to work.
 Focus your mind on activating
that muscle.
 Use the antagonist muscle to
remove momentum.
 Work the full range of the muscle
 Set up the machine so that it’s
right for you.
 Maintain constant tension and
resistance.

MUSCLE TO
MODEL /// BY DARREN NICHOLHURST ///
MAX O’CONNOR HAS EARNED

PHOTOGRAPHS BY MATT MARSH
HIMSELF A REPUTATION AS AN
IMPRESSIVE AND VERSATILE
ATHLETE. THE MODEL AND
BODYBUILDER COMES FROM A
RUGBY BACKGROUND,
BUT JUST HOW DOES
HE MAINTAIN SUCH AN
IMPRESSIVE PHYSIQUE?
FLEX CAUGHT UP WITH
HIM TO FIND OUT.

MAX
O’CONNOR

“I started playing rugby at the age
of 4,” Max begins. “My entire family
were into the sport, and my brother
played with me. Most of my close
friendships were made through
rugby- it’s a very social sport
and I always loved that aspect
of the game.”
Unfortunately though, rugby took
a toll on Max’s body forcing him
into retirement.
“I was enduring endless knocks
every time I played,” he explains.
“My poor body couldn’t take much
more. Due to injury, I had to retire
from my rugby career and head into
the gym for rehabilitation.”
The gym fast became Max’s home.
“I completely fell in love with
training,” he says. “My focus began
to shift from rugby to bodybuilding.
I think it was the fact I could see
how fast my shape was changing
and growing that got me excited.
The next obvious step for me was
to compete.”
Max’s new found love for gains
began to take a hold of him, and he
developed a serious determination
to keep on growing.
“I used to read magazines for
inspiration,” he recalls. “I remember
my mum bought me a copy of FLEX
which had Melvin Anthony on the what I’ve set my sights on.”
front cover. I couldn’t believe how Having been so close to victory in
jacked he was! Looking back I think previous contests, most athletes
my mum got me the mag because would simply tweak their prep in
she noticed how much I was order to make the necessary
enjoying my training and learning improvements. But this isn’t the
about nutrition.” case for Max.
Max is now a top NABBA “I typically prep for 7 months of
competitor with high hopes of the year,” he says. “By this, I mean
becoming Number 1. I live like a strict bodybuilder. I train
“My goal is to win the Universe,” all year. I normally train 3-4 times a
PHOTO CREDIT: JULES GODFREY
he reveals. “It’s been my goal since week due to the many injuries I have
I first started bodybuilding. I’ve won to battle with. I’ve had a couple of
every other major title in NABBA, hip reconstructions, a snapped
but I’ve only ever been runner up achilles tendon, pec re-attach-
twice in the Universe. Some people ments, a few broken bones and
aspire to earn a Pro card or get a more. The list is endless!”
sponsorship deal, but this title is Having undergone surgery

so many times, Max has come
to realise his body reacts better to
shorter time periods of diet and
prep.
“I now know I don’t need to put my
body under stress all year round. I
can enjoy myself and have holidays
and socialise and live like a human
being for half the year,” he smiles. “I
feel this is hugely important for both
mental strength and recovery.”
Muscle and Modelling

Max started to see there was
another avenue for showing off the
physique he’d built.
“Muscle in society is more
acceptable that ever before,” he
says. “There has been such a
large increase in the number of
toned bodies we see- both on
social media and on-screen. I
noticed that most male models
now have these types of bodies
with six-packs. It seems that

most of the clothing that’s fashion- says. “Having every door open
able now is tightly fitted to enable and gaining new experience
people to display their hard work. as well as new muscle means
Modelling gives me another voice that I can be versatile and enables
and a different angle through which me to maintain a career in fitness.
I can show the world that being a It’s great to do something you
bodybuilder can also provide a great love and have a passion for. This
lifestyle if you’re willing to put the makes work feel as if it isn’t work
work in.” at all. Try to keep the hobby or
Max believes every opportunity passion as something you can

should be explored. still enjoy outside of work too.
“Having suffered so many injuries, And finally, don’t lose sight of
I always say you should never take your normal job, because one
for granted what you have now or day you may want to return to it.
what may happen in future,” he Always keep your options open!”
MAX’S 4 DAY TRAINING SPLIT

BACK SETS REPS KGS NOTES
Close grip pulldowns 2 x warm up Warm up x 20 + Use the negative.

3 x working sets Working x 10 (aim to
hit failure on 9/10)
Single arm dumbbell row 1x warm up Warm up x 20+ Use the negative.
4x working Working x 10 Squeeze shoulder blades together hard.
Reverse grip seated row 1 x warm up Warm up x 20+ Inc 1 triple drop set on the last
3 x working sets Working x 15 working set.
Rack pulls 4x working sets Working x6-10 Don’t bounce of rack.
Stif arm lat pull down 4 x working Allow head to drop in to deep stretch and
Working x 15 lift chin up on contraction.
CHEST AND SHOULDERS SETS REPS KGS NOTES
Lying cable ly (pre exhaust) 2 x warm up Warm up x 20+ Use a subtle incline.
4 x working Working sets x 12 Keep chest turned on throughout
movement.
Incline dumbbell press 1 x warm up Warm up x 15+ Use a subtle incline.

4 x working Working x 10 Control on negative and power on
upwards movement.
Chest press machine 1 x warm up Warm up x 20 Inc 1 triple drop set on 3rd work set.
4 x working Working x 8-12
Rear delt cable ly 4 x working sets Working x 15 Keep tension on rear delt. Make sure
elbows come back as far as possible.
Dumbbell lateral raises 1 x warm up Warm up x 20+ Lift through elbows and don’t swing.
4 x working Working x 15
Super set 3 x working 20 x upright row 3 sets with maximum of minutes rest
Upright barbell row with single arm 15 x lateral raise between supersets.
cable lateral raise

PRIMARY; QUADS
SETS REPS KGS NOTES
SECONDARY: HAMS & CALVES
Leg press 2 x warm up Warm up x 20 Keep feet hip width apart and place high on
4 x working Working x 15 platform to bring in hams and glutes.
Inc 1 triple drop set.
Hack squat 2 x warm up Warm up x 15 Go Heavy!! Get the bum below the knees.
3 x working Working x 6-10 Use a spotter if possible and hit failure!!
Leg extension 4 x working Working x 12 Inc 2 dropsets.
Lying hamstring curl 2 x warm up Warm up x 15 Keep hamstring tight, don’t fully extend leg.
4 x working Working x 10
Walking Db lunges 3 x working sets Working x 20 Use straps if necessary to hold Db’s.
Keep body upright.
Single leg hamstring curl 2 x warm up Warm up x 20 Using the leg extension if necessary to get
4 x working Working x 12 a solid contraction.
Straight leg calve raise 1 x warm up Warm up x 20 Deep stretch and hold contraction
Working x 15 at the top.
Go slow on the negative (5 second count).
ARM SETS REPS KGS NOTES
Barbell bicep curl 2 x Warm up Warm up x 20 Use a straight bar.

4 x Working Working x 15 Use the negative.
Alternating dumbbell urls 3 x working Working x 15 e Keep movement controlled.

ach arm
Triceps pushdowns 1 x warm up Warm up x 15 Alternate handles every sesssion.

4 x working Working x 12 Keep upright. Slow movement.
Bench dips superset with 1 x warm up Warm up x 20 Control movement and make sure you hit a
cable kickbacks 4 x working Working x 15 90 degree angle at the elbow on dips.
Lying cable preacher curls 4 x working Working x 15 Keep head on bench and pull handle in to
for head. Use a straight bar.
Single arm overhead dumbbell 3 x working Working x 15 Keep muscle tight constantly,
extension. each side use negative well.

/// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY SHANE WATKINS
BACK TO THE
IFBB PRO LEAGUE
I
N MAY 2014, IFBB PRO
James Llewellin entered the
BodyPower Pro Show in the
212 category. He finished in the
top 10, exceeding not only his own
expectations but the predictions
of others. Despite being happy
with his condition, James was
noticeably smaller and flatter than
usual, having taken the whole of
2013 off.
James’ competition plans
changed later that year, when some
close friends left the competitive
scene. This altered his career
goals, and made him question
what to do next. After some deliberation, NABBA where he went on to win his class
officials ruled that James would again, and take the overall British
Handed Back the Pro Card have to sit out a 2 year ban before title. This qualified him to compete
In December 2014, James competing in the NABBA Pro ranks. in the NABBA Universe in October
announced that he was going to In a bid to avoid wasting the the same year.
be leaving the IFBB Pro League. arduous weeks of strict dieting and At the Universe, James won his
He never fully explained why he lean gains he’d already endured, class and only narrowly missed out
decided to hand back his IFBB Pro James decided to compete in the on the overall title.
status- simply stating he was WABBA Hercules Olympia instead.
‘comfortable’ with the decision. He entered as planned and Things Changed
Some time after walking away smashed the other competitors, Despite his success with NABBA,
from the IFBB, James turned to winning his class and taking the James felt he truly belonged with
NABBA, who agreed it was ok for overall title. Following this victory, the IFBB and requested his Pro card
a Pro from another federation to James kept his head down and be reinstated. This was granted last
compete in the NABBA Universe. began to focus on entering the year, and he is really excited to be
But frustration hit, when deep NABBA Pro-Am in April 2016, by back in the federation where it all
into his prep James learned there which time his ban would have started. James is now planning to
had been a slight revolt from people expired. prep for an IFBB Pro League show
who felt it was unfair that an IFBB James went on to win his class at later on this year.
Pro was going to compete in the the show, earning him an invite to The moral of this story? Follow
NABBA Pro-Am. the NABBA Britain in May 2016, your heart, even if it takes you back!

THE
BODYBUILDER
TALLEST
IN THE WORLD
AARON REED
A
aron Reed. 6’7” /// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY LUIS A BATTISTINI
and 305lbs. A 9 x
NPC champion and
a force to be HE WAS KNOWN FOR BEING A
reckoned with. But it wasn’t WEAKLING, NOT ANYMORE! THIS
always that way. The Super 9X NPC CHAMPION AND SUPER
League Pro star suffered
with Leukaemia as a child,
LEAGUE PRO IS A FORCE BIGGER
leaving him looking thin and THAN NATURE ITSELF.
malnourished.
“I hated the fact I looked like a young age, I could bench over 52 see Flex Wheeler guest pose at a
weakling,” Aaron says. “All I knew kilos and was deadlifting 136 kilos show in Normal, Oklahoma. Wit-
was that I wanted to change that. I very comfortably. From the moment nessing that in awe got me more
never wanted to be called skinny I first picked up a weight, I just knew hooked than I’d ever thought
again. I set my sights on becoming a I was born to lift,” he says. possible.”
bodybuilder.” Having discovered something he Like so many aspiring teens,
Aaron grew up in a typical Ameri- had a real aptitude for, Aaron knew Arnold Schwarzenegger was
can family. It was important to be it was time to get the right guidance Aaron’s first real idol. He knew
big and strong and to be good at in order to develop his talent. Arnold was known for being tall with
sports. “Thankfully, my friend Gus Handke a huge frame to fill and recognised
“My parents pushed me towards took me under his wing, and that that if he could do it, it must be
basketball, but I was especially was when my eyes truly opened to possible.
interested in football,” he says. the world of bodybuilding and the “I didn’t want to be treated like the
At the age of 12, Aaron was potential it had to change my weak kid anymore, so I set my
introduced to lifting. physique and my outlook on life,” he sights on becoming the very
“To the surprise of my family, I was says. “Gus was my mentor. He was definition of strength,” he says. “I
better at weight training than my the person who made me see what promised God as a child that I would
older brother,” he recalls. “Even at a was possible. He even took me to never waste my size. God had

blessed me with my
enormity for a reason
and I vowed to do
something productive
with my vast frame.”
Aaron did make good
use of his genetics, and
now through his YouTube
account he educates
others on gaining size
and strength, regardless
of their natural frame-
work.
“I love inspiring others,
“he says. “I have always
wanted to be on TV and
in the movies like Arnold,
and I’m thankful that I’m
now doing this. Who
knows, maybe one day I’ll
be world leader,” he
laughs.
It’s no secret hard
work pays off, and Aaron
is certainly a prime
example of this. Having
overcome the odds to
mould himself into the
man mountain he is
today, he is now com-
fortable in his own skin.
“My life is great,” he
says. “All I ever wanted
was to be big and strong
and to gain all that comes
with those things. I have
achieved this, and more.
I’ve travelled the world,
I’ve wrestled in the WWE
and I’ve modelled with
some of the most
beautiful women on
the planet. I get the
opportunity to speak at
seminars to motivate
others and most of all,
I earn money doing what
I love- being myself as
a bodybuilder.”
The passion Aaron
possesses for training
has successfully opened
the door to his dream,
and this is mirrored in all
aspects of his life.

This is how Aaron filled out his huge frame and packed on some
super size. He recommends you do the same for serious gains:
WORKOUTS LOW VOLUME Leg Curl
Every day warm-up on stair mill for 8-10 mins, squeezing quads 1 Huge Drop set to ALL OUT failure- use 4 weights
Abs and Serratus (Every other day)
One Leg Curl Machine
Sit-ups on floor with nothing holding your feet down. Cross your 3 sets of 10
arms touching your shoulders and keep your elbows to your chest
3 sets 20. 20. 20 THURSDAY - SHOULDERS & TRICEPS
Heavy Barbell Shrugs
Leg Raises on floor with hands under your butt forming 4 sets of 8-12
a diamond shape. Hold abs tight the entire time through the full
range of motion 3 sets 20. 20. 20 Standing Fly
2 sets for warm up
Hangers- use arm holsters to suspend your body. Pull knees
up to the left then the right 3 sets of 10. 10. Shoulder Press Machine Hammer Strength
3 sets to find weight
Standing twists, stand with legs shoulder width apart, hold your 1 Huge Drop set, to ALL OUT failure Use 4 Weights
arms up at shoulder height and twist from side to side. Breath
out at the end of each twist 3 sets of 20. 20. 20. Seated Shoulder raise
1 Huge Drop set, to ALL OUT failure Use 3 Weights
NO Cardio at first - hopefully you don’t need it. Train Hard! F**k Cardio!!
Reverse Pec Deck
MONDAY – BACK & BICEPS 1 Huge Drop set, to ALL OUT failure Use 4 Weights
Lat Pull Downs for warm-up 3 sets
Cable Press Downs
DB Curls for warm-up 3 sets 1 Huge Drop set, to ALL OUT failure Use 3 Weights
High Row Hammer Strength Machine FRIDAY - BACK & BICEPS

3 sets to find weight Lat Pull Downs for warm-up 3 sets
1 Huge Drop set, to ALL OUT failure, use 4 weights
DB Curls for warm-up 3 sets
Seated Row Hammer Strength Machine
1 Huge Drop set, to ALL OUT failure, use 4 weights High Row Hammer Strength Machine
Dead Lifts- Traditional Grip 4 sets of 6 1 Huge Drop set to ALL OUT failure- use 4 weights
Standing DB Curl Seated Row Hammer Strength Machine

1 warm up 1 Huge Drop set to ALL OUT failure- use 4 weights
1 Huge Drop set, to ALL OUT failure, use 3 weights
Bent Over Barbell Row (overhand grip wide)
TUESDAY - CHEST & TRICEPS 4 sets of 6-10 Heavy!!
Cable fly or peck deck
3 Sets for warm up Preacher Curl Machine Hammer Strength
1 WU to find weight
Flat bench 1 Huge Drop set to ALL OUT failure- use 3 weights
1 Huge Drop set to ALL OUT failure- use 4 weights SATURDAY - QUADS & HAMS
Lying leg curl superset with leg extension and
Chest Machine hyper extension
1 Huge Drop set to ALL OUT failure- use 4 weights 15. on each. 15. On each. 15. On each.
Pec Deck Squat

1 Huge Drop set to ALL OUT failure- use 4 weights 2 warm up sets
4 sets of 5-15 Heavy
Dip Machine Hammer Strength
1 Huge Drop set to ALL OUT failure- use 4 weights Hack Squat
WEDNESDAY - HAMSTRINGS & QUADS 1 Huge Drop set to ALL OUT failure- use 4 weights
Lying leg curl superset with leg extension and hyper extension
15. on each. 15. On each. 15. On each. Leg Press
Hack Squat 1 Huge Drop set to ALL OUT failure- use 4 weights
1 Huge Drop set to ALL OUT failure- use 4 weights Romanian Dead Lifts
4 sets 10-12 Heavy
Leg Press
3 sets to find weight One Leg Curl Machine
1 Huge Drop set to ALL OUT failure- use 4 weights 3 sets 10
Romanian dead lifts
4 sets 10-12 Heavy SUNDAY - OFF

FOOD & SUPPSNUTRITION TIPS TO FUEL TRAINING AND GROWTH
PHOTO BY: iHIIT KITCHEN
The HIIT Kitchen. MAKE THIS! Slash carbs by piling pizza FOOD FOCUS. Ditch traditional pasta and
High intensity tasty food ideas. toppings on a savory chicken breast “crust.” load up on these healthier alternatives.
PAGES 56-63 PAGE 64 PAGE 65

FOOD & SUPPS THE HIIT KITCHEN
King Prawn Noodles

Ingredients:
100g whole wheat noodles
30g carrot
15g red cabbage
15g white cabbage
10g kale
6 king prawns
5g red/ yellow pepper
5g grated garlic/ ginger
10ml soy sauce
5ml fish sauce
5ml lime juice
25g pak choi
8g chopped peanuts
Spring onion and chilli and coriander
to garnish
Method:
1. To make the dressing, combine the
ginger, garlic, lime juice, fish sauce
(makes enough for 5 portions).
2. For the Asian style slaw, shred
the carrot, red and white cabbage
and kale, mix together in a bowl and
add a tablespoon of the dressing.
Toss well and add the chopped
peanuts.
3. Cook the noodles as to the
packets instructions and add the
spring onion, chilli and coriander and
mix well with a teaspoon of the
dressing.
4. Heat a frying pan with a table-
spoon of olive oil. Add the prawns
and cook for 5 minutes or until
cooked through. 2 minutes before
taking the prawns out, add the
peppers and pak choi and cook
together until soft.

/// BY HIIT KITCHEN /// PHOTOGRAPHS BY HIIT KITCHEN
5 03
Kcal
26. 8
g Pro
4.7g tein
Fats
8 3g
Car b
s

Kcal
382 tein
g Pro
36. 4 Fats
17.1g
C a r bs
14.1g
Jerk Steak 2g red chilli jerk spice and cook together for a
Juice and zest of one lime further 5 minutes.
Ingredients: 2. For the pineapple salsa,
120g rump steak Method: dice the pineapple and the chilli,
200g cauliflower 1. To make the cauliflower rice, mix together with the zest and
40g diced carrot, diced red onion, blend the cauliflower in a food juice of lime.
peas & sweetcorn processor to a coarse consistency, 3. Rub the remaining jerk spice over
5g jerk spice add 1 tablespoon of olive oil to a pot the steak and cook on a high heat in a
5g minced garlic and fry the carrot, onion, peas, griddle pan for 5 minutes each side.
150g green beans sweetcorn and garlic for 5 minutes, 4. Cook the beans in boiling water
30g pineapple add the cauliflower and half of the for 5 minutes.

4 35
Kcal
33.6
g Pro
27.3 tein
g Fat
11g C s
a r bs
Sweet Potato 10g diced bell pepper Cook on a low heat for 5 minutes or
2 100g chicken sausages until the surface begins to cook
and Kale Frittata 40g spinach through. Carefully flip the frittata and
with Chicken 2 avocado cook for a further 3-5 minutes.
3. Poach the sausages in simmering
Sausage Method: water for 7 minutes. Once cooked
1. Add 1 tablespoon of olive oil to a through, drain in a colander and allow
Ingredients:
non-stick frying pan and fry the onion to cool for 5 minutes. Once cool
(makes enough for 4)
and peppers for 3 minutes. Add the enough to handle, remove the outer
5 eggs kale and sweet potato and cook for casing and slice. Place the sliced
10g diced red onion a further 3 minutes. sausage in a pan and colour gently.
10g cooked/ diced sweet potato 2. Crack the eggs into a bowl and 4. Serve with half an avocado and
10g kale beat well before adding to the pan. 10g spinach per portion.

Kcal
552 in
Prote
52g
a ts
19g F
C a r bs
37g
Hot Smoked 5g minced garlic a pot and fry the onion, carrot, red
20g red onion pepper and garlic.
Salmon and 20g carrot 3. Add the curry powder, quinoa and
Quinoa Kedgeree 10g red pepper peas to the pot. Combine well and
2 tablespoons white wine heat through.
Ingredients: vinegar 4. Bring a pan of water to the simmer
180g hot smoked salmon and add the white wine vinegar.
1 egg Method: Crack in the egg and poach for 3
180g quinoa 1. Cook the quinoa according to minutes
50g peas package instructions. 5. To serve, flake the salmon into the
1 teaspoons curry powder 2. Add 1 tablespoon of olive oil to quinoa and top with the poached egg.

656
Kcal
27.5
g Pro
29.2 tein
g Fat
69 g s
Car b
s
Thai Tofu for the paste: a food processorand blend into

3 cloves garlic a paste.
Curry 5g cumin 2. Cook the rice according to pack-
70g onion age instructions. Once cooked add
Ingredients: 5g coriander the grated coconut.
(makes 2 portions) 1 red chilli 3. Add a tablespoon of olive oil to
245g cauliflower 10g ginger a sauce pan and fry the curry paste
100g carrot 5ml lime juice for 2-3 minutes.
70g green beans 5g turmeric 4. Add the carrot, cauliflower,
70g mixed peppers 5g agave nectar peppers, broccoli and green beans.
150g broccoli Cook on a medium heat for 5-10
200g tofu Method: minutes or until the vegetables have
300ml coconut milk 1. To make the paste, place the started to soften. Add the coconut
400g white rice garlic, onion, coriander, chilli, ginger, milk and bring to the boil. Add the tofu
20g grated coconut turmeric, cumin and agave into and cook for a further 2 minutes.

c al
472 K tein
g Pro
23.7 s
g Fat
32.7 s
C ba r
12.9g
Quorn Bolognaise 100g carrot, celery, onion vegetables for 6-8 minutes with salt
5g oregano and pepper.
with Courgette 100g chopped tomatoes 2. Add the Quorn mince with
Spaghetti 100g mushrooms the oregano and coat in the
3 large courgettes (spiralised or vegetables.
Per 530g shredded thinly) 3. Add the chopped tomatoes,
Ingredients: bring to the boil and simmer for
(makes 3 portions) Method: around 10 minutes.
300g quorn mince 1. Dice the carrot, celery onion and 4. Pour boiling water over the
2 tbsp olive oil mushroom and garlic and add to a pot courgette spaghetti and blanch for
10g garlic with 1 tablespoon of olive oil. Fry the 30 seconds and drain thoroughly.

263 425 37 9
Kcal Kcal Kcal
17.8g 27.3 24.2
Prote g Pro g Pro
8 .9 g in 1 6 .9 g tein 19.9g tein
Fats Fats Fats
26g 36. 4 21.7g
Car b g Car Car b
s bs s
Choc Mint Vegan Protein Chocolate Protein

Shake Shake Shake
Ingredients Ingredients: Ingredients:
500g Coconut Milk 500g Almond Milk 500g Almond Milk
50g Banana 50g Medium Bananas 50g Medium Bananas
23g Whey protein 23g (1x scoop) Vegan protein powder 23g (1x scoop) Choc whey
6g Cocoa Nibs 3x Dates protein powder
21.3g Almond butter 15g Almond butter
Place the weighed ingredients into a 10g Spirulina
high powered blender. Blend on
medium to fast for 30 second blasts Method: Method:
for a total of 2 minutes. 1. Simply add all of the above into a 1. Simply add all of the above into a
blender and mix until smooth. blender and mix until smooth.
Tip; Ice can be added to cool or 2. Add ice and enjoy. 2. Add ice and enjoy.
thicken.
Coconut
Chia Pudding
Ingredients:
150g 5x Almond milk
241
19. K
135g 0% Fat Greek yogurt 3 g c al
Pro
9.4 t
15g Chia seeds g F e in
20g Honey 15.1 a ts
gC
5g Vanilla essence ar b
s
Method:
1. Mix the below into a small bowl.
2. Leave to set for 5 hours.
3. Enjoy and add fruit toppings
if desired.
FOOD & SUPPS MAKE THIS! BY NICK MASSIE
NO-DOUGH
PALEO PIE SLASH CARBS BY
PILING PIZZA TOPPINGS
ON A SAVORY CHICKEN
BREAST “CRUST.”
Chipotle
Chicken Pizza
SERVES 2
4 bacon slices
2 boneless, skinless
chicken breasts
Paleo Grind Garlic
spice blend
Olive oil
2 tbsp tomato puree
1½ chipotle peppers,
chopped
¼ small red onion, sliced
¼ avocado, sliced
Cilantro, chopped
1. Cook bacon until crisp.

Crumble and set aside.
2. Preheat oven to 450°F.
Pound chicken until thin
and as round as you can to
create pizza “crusts.”
3. Sprinkle Garlic on both
sides of chicken. Drizzle olive
oil on a sheet pan. Place
chicken on pan and bake
for about 7 minutes or until
chicken is cooked through.
4. Remove chicken from oven
and top with tomato puree,
chipotle peppers, onion, and
bacon. Bake for 10 minutes.
5. Top with avocado
and cilantro. TRAVIS RATHBONE; FOOD & PROP STYLING BY LISA JERNOW
574
50g Kcal
P
35g rotein
14g Fats
Car
HOT TIP ON bs
HOT PEPPERS
Smoke-dried jalapeños
can lower your risk of
heart disease by
lowering the cholesterol
and triglycerides in
your blood.

BY JENNA WERNER, R.D. FOOD FOCUS FOOD & SUPPS
BOILING
LENTIL AND
BEAN-BASED
This one packs the
most fiber and protein
of the five pastas
POINT
here. If portions are
your problem, grab
one of these. You’ll fill
up on less volume. PROTEIN-
ENHANCED
If you love regular
DITCH TRADITIONAL pasta, eat this. The
PASTA AND LOAD UP taste is comparable
to white pasta, but
ON THESE HEALTHIER it contains omega-3s
ALTERNATIVES. from flaxseeds (to
help with joint pain)
and extra protein
from egg whites.
WHOLE GRAIN
Because the grain is
left whole, you get
about three times as
much fiber and 25%
more protein than
with regular pasta.
The downside: The
taste is a bit grittier.
BROWN RICE
If you’re doing the
gluten-free thing, brown QUINOA
rice pasta is a great This is a gluten-free option with
choice. It’s also easy to more protein than brown rice pasta.
BRIAN KLUTCH
digest. One drawback: It’s also a complete protein, meaning

It has the least amount it contains all nine essential amino
of protein of the five acids. Look for ones that list quinoa
pastas shown here. as the first ingredient.

2009
WHERE IT
ALL BEGAN
8,216
2010
15,723
/// BY LEICA GELSEII /// PHOTOGRAPHS BY SHANE WATKINS
EVERYBODY LOVES TO INDULGE

IN A CHEST WORKOUT, BUT AS
A FEMALE ATHLETE I’M ALWAYS
BEING ASKED LOADS OF
QUESTIONS REGARDING THIS,
THE FIRST ONE BEING, SHOULD
WOMEN TRAIN CHEST?
“ABSOLUTELY!”

Bodybuilding is all about balance. and antagonist muscles, this will
When I say bodybuilding, I actually give your joints integrity and help
mean everyone from a bikini support a good posture. We all want
competitor to a super heavyweight longevity, and to be able to function
guy. This even includes people that in life no matter what it throws at us.
have no intention of competing, but
simply want to look better. If you In this day and age, it’s not unusual
change your shape by building lean for women to have breast augmen-
muscle, it’s still bodybuilding! tation, which can be either over or Before we get into the specifics of
under the muscle. If you have had how to train chest, let’s go through
Many females are told they such a procedure you MUST be some basic points that should
shouldn’t train certain body parts mindful of certain movements/ always be kept in mind. The actual
(including chest), and that they exercises during the recovery structure of the chest is the same
should just concentrate on glutes, process. BUT, once full recovery for both women and men with an
delts and back. This is complete has taken place…get on with it!! obvious addition lying over the
nonsense. Bodybuilding is all about You can and must train chest for muscle in females. What does
symmetry, proportions and balance. all the reasons outlined above. I’m this mean? The mechanics of the
If you neglect body parts then you not saying that jumping right into muscle are the same, and therefore
could be setting yourself up for heavy bench pressing is a sensible the exercises and the manner in
joint problems, due to the imbalance move. Work every muscle group, which they are performed are also
this will create. so that you maintain both skeletal the same.
You should always train agonist and aesthetic balance.
What does the pectoral muscle
do? In basic terms - it brings the arm
across the body (like a clapping
movement, or flyes). In any chest
exercise, think of getting your
biceps as close to your chest as you
can. Literally, try to squeeze them
into your pecs. When performing
any barbell exercise (incline, decline
or flat) without actually moving
your hands, grip the bar firmly,
and imagine pushing your hands
together to activate the chest
throughout the movement.
Another question to ask yourself
is, how far down do you bring the
bar or dumbbells (or machine for
that matter)? A lot of people talk

about full range of motion and whilst the stress placed on the joints. mindset. Start relatively light as
this can be a good thing, think about Warm the chest up fully, plus a rehearsal (warm-up movement),
what you are trying to achieve pre-exhaust to ensure all later for the heavy work to come.
here- targeting the chest. A more exercises will stress the target At your working weight, lower the
efficient way of thinking is, effective muscle. bar slowly in around 3 seconds until
range of motion. Once your upper Perform 30 reps per set, keeping the upper arm makes contact with
arm is pretty much parallel with the information provided in mind at the floor. Hold on the floor for a
your body, try not to take your all times. 2 second count and then explode
elbow any lower. Taking it lower After a brief rest increase the up, being careful not to ‘snap’ at the
(or further back than the body), weight and perform another set of elbow when in nearing completion
may stretch the chest a little more 30. Continue the process until you of the rep.
but there are two points to consider can’t complete the target number This time aim for around 8 reps
here: of reps, at which point perform a per set, if you are getting more - the
double drop set (decrease the weight is too light so increase it
• If a greater stretch is used, the weight twice), and continue to ready for the next one.
initial muscle used to get your arm failure on each drop of the weight. The aim is to perform 3-4 heavy
moving will be your front deltoid. The first 2-3 sets may be sets once the reps drop below 6.
• Most chest movements performed relatively easy, but then you Finish with yet another drop set of
are on a bench of some sort. If you should expect sets 4-5 to be continual reps (no pause at the
overstretch on a bench, this will pretty damn hard! bottom).
result in unnecessary stress to the
delicate shoulder girdle. EXERCISE 2: EXERCISES 3 & 4:
SMITH MACHINE SEATED CHEST PRESS,
Here’s an example of a FLOOR PRESS SUPER-SET WITH DECLINE
chest session; Now you are warmed up and DUMBBELL FLYES.
EXERCISE 1: pre-exhausted, you can get explo- So far, we have pre-exhausted with
BENT OVER CABLE PRESS sive. Even though you are warm, the cables and worked the fast
Use this movement first to minimise this is a different movement and twitch fibres and the nervous
system with the floor press. Now
our aim is to fill the pecs with as
much blood as we can and take the
muscle to complete exhaustion.
Build up to your working weight
and if you have a training partner,
ask them to assist you in performing
forced negatives on the chest press
for around 5 reps, and then rep out
to failure on your own.
Proceed to a decline fly with a
moderate weight for rhythmical,

RECAP OF SESSION:
Exercise Sets Reps Notes
Bent over cable press 3-6 30 Keep adding weight until

30 reps can’t be reached -
drop set on last.
Floor Press 3-4 8 Perform explosive reps/

controlled descent, pause on
floor - drop set on last.
Seated Chest press 1-3 5+5 Perform 5 forced negatives,

followed by 5 ‘normal’ reps.
Decline Dumbbell Fly 1-3 10 Perform these with no rest

after the chest press.
purposeful reps to failure. The number of sets and reps

Perform these last sets to failure. are just guidelines- pure and
This may take 3 sets or if you get the simple hard work gets results
job done in 1 set, it’s fine. The no matter what training style you
intention is simply getting the job use. More is not better…better
done! is better!!

THE BETTER
BALANCE
I
t’s often reported in /// BY LOUISE ROGERS /// PHOTOGRAPHS BY SJM PHOTOGRAPHY
the news that NHS
professionals are LOUISE ROGERS IFBB PRO
overweight because of
lack of time and the pace of FIGURE, NHS PROFESSIONAL
life they lead at work. Life is
challenging and learning how
to create balance for the needs
of your body and mind can be
tricky. This is a guide as to how
I, as a professional athlete,
NHS worker and business
woman, manage the stresses
of everyday life.
A lot of people wonder how to
balance work, life and if they’re
lucky still find time to get to the gym.
This is how I balance out life as an
NHS professional with a passion for
helping patients, whilst also being
a top-rated athlete.
Many people don’t realise that
besides coaching clients, mentoring
for the PT Academy, and doing some
consultancy work within the fitness
industry, I also work as a profes-
sional within the National Health
Service. As a person, I have never
been one to do something by halves!
Needless to say, I have a very busy
schedule. I’m often asked how
I cope with the commitment of
competing as a professional
within the IFBB Pro League, whilst
maintaining full-time working
hours. Incidentally, I maintain
more than full-time working hours-

I work in excess of 50 hours
a week. MY TRAINING AND DIET
Having an appropriate work/life
balance varies from person to
SCHEDULE LOOKS LIKE THIS:
person, and there are sometimes MONDAY - BACK
aspects of my life which take (includes chins, rows, deadlifts etc).
priority over others. However, my TUESDAY - HAMS/GLUTES
professional work can be very (hip thrusts, deadlifts, sumo lifts, goblet squats, glute ham raises, lunges, kick backs).
demanding due to the nature of
WEDNESDAY - BACK/SHOULDERS
what I do, and the emotions which
(more lat training, plus dumbbell or military pressing, lateral raises,
come alongside working in the rear delt flyes/crucifix, upright rows).
health sector. But I do enjoy it and
I am passionate about helping THURSDAY - CARDIO ONLY
people. These days I cope very FRIDAT - QUADS/GLUTES
well with the demands of my job. (extensions, leg presses, lunges, hack squat, hip thrusts, sumo squats).
I suppose much of this has come
SATURDAY - BACK/CHEST
with experience and confidence. In (more lat work plus, flyes and pressing).
my twenties, I always used training
For back I’m using high frequency training although not training all out super heavy.
as a way to vent my frustrations and
I can’t tolerate this due to a slipped disc.
release any negative emotions. But
these days its more for enjoyment SUNDAY - HAMS/GLUTES
after work! Fortunately for me, (similar to above but I change the rep range and tempo).
coaching my clients is a pleasure These days I train more intuitively rather than sticking to specific reps, sets and
and I don’t consider it work in exercises... I incorporate a lot of giant sets and drop sets.
any way. For this reason, when I’ve also been experimenting with super high volume training for legs.. this was largely
contemplating my work/life balance influenced by Gian Enrico Pica.
I consider this an enjoyable task, This is currently my breakdown whilst prepping....
which is also very motivating, and and cardio 4 x a week 30 mins steady state.
I don’t see it as placing any
DIET
additional demands on myself. MEAL 1 MEAL 4
Whilst I consider myself to have a 6 Eggs/Whites & 2 Whole. 6oz Chicken/5oz Sweet potato
good work/life/training balance, I do Half a cup of oats & berries. and veggies.
appreciate some people may not be MEAL 2 MEAL 5
able to contemplate this amount of 5oz Steak & 5oz Sweet potato. 6 Egg whites scrambled and half a cup
work, especially coupled with MEAL 3 of Greek yogurt.
competing at Pro level. But, I have 5oz Turkey/5oz Rice/Veggies.
had people in the past ask me
how I manage to work at all when 1) Work Smarter 3) Work from home as often
I also compete? I find this sort of The most important aspect of as possible
question quite bizarre. If you are balancing my work life is ensuring I I like to work from home as
following a prep which doesn’t even work smarter. In theory, this means often as possible, because
allow you to function for a job, let being more productive and prioritis- I am invariably much more
me be frank…you are doing it wrong! ing tasks. British people do have a productive at home.
If you are in a position to reduce tendency to work a significant
your hours around show time number of hours, some of the 4) Allocate times to various
however, this can be very helpful, as longest hours in Europe, but often tasks, making sure you stick
it allows you to conserve a bit more the productivity isn’t necessarily that to them.
energy or train for a while longer. high compared to the hours put in. I try to allocate time to various tasks
and make sure I stick to what I’ve
Gaining a Better Balance 2) Don’t get caught up in scheduled for myself. Trust me, this
For those of you are struggling unnecessary meetings can be challenging when I have a
with your work/life/training I always try to ensure I don’t get tendency to strive for perfection.
balance, let me share some caught up in unnecessary meetings, I have a diary that I stick to, and
of my top tips to enable you which can be easily done in my line I fit my training and client work in
to try to improve on this. of work. around this regime.

5) Learn to put your phone Equally, I am guilty of reading my huge step for me because I trust
away. DON’T be a slave to notifications in the morning whilst almost no one with my preparation.
your mobile phone. lying in bed, before realising I need However, it became a step in the
Another key point is learning to put to move my butt and get up for my right direction because it’s taken
your phone away. Sometimes I have cardio sessions! Don’t be a slave away the pressure I used to put
a love-hate relationship with my to your mobile phone. myself under. Now, I feel safe
phone. I receive calls/emails/social in the hands of a coach who has
media alerts literally all day long. 6) Learn to say no, or helped me immensely. If anything,
During important work tasks & make people wait Fakhri has encouraged me to step
training times it’s best to put the (YOU’RE IMPORTANT TOO) back, train less, and eat more…so,
phone away, otherwise you can get Get into the habit of learning to say happy days!
caught up in replying immediately to no, or making people wait. In the
alerts. This soon eats into your past, I have struggled when it My Plans for the Future
schedule and a 45-minute workout comes to my client check-ins Moving forwards into the 2018
turns into a 60-minute session. because I want to reply immediately, season, I’ll be focusing on compet-
and often I’m on the go working! At ing in the summer, and I’ve already
times, I’ve been sent such an started my preparations. I’ll take a
awesome check-in that I feel slow and steady approach which
compelled to reply immediately out I always prefer. Again, this helps me
of sheer excitement. When this to maintain a positive work/training/
happens I try to calm myself down, life balance because I can take a bit
realising that I can reply later! This more time dieting down slowly
way I don’t end up confusing tasks without too much stress. There’s
and stressing myself out. nothing worse than rushing a prep
Sometimes, it’s also worth or feeling behind. This itself is
reminding yourself that some things physically and mentally draining.
can wait. I used to feel tremendous I prefer to be ahead! I also have
guilt if I didn’t get my workout in, numerous events coming up with
almost going in to some sort of Allmax Nutrition, including FIBO and
panic. Part of this was fuelled by me BodyPower. Plus, we’re launching
prepping myself without a coach. I our new femme line and the UK
spent all my years as a Pro prepping warehouse – so I must be in shape
myself, up until last year when I for these events too! I’ll take my
chose to be prepped by Fakhri time and bring the best possible
Mubarak from New York. This was a package I can.

PRO LEAGUE LEGS
HOW I DEVELOPED MY LEGS, &
HOW IT CHANGED WITH TIME
BY SAM FORBES IFBB PRO
W
hen I first started to /// PHOTOGRAPHS BY SNHFOTO
train my legs, I would
focus on compound
exercises such as
squats and leg press. I noticed over
time that my quads were developing
well but I lacked muscle in my glutes
and hamstrings which gave my legs
an unbalanced appearance. This
was apparent during my first couple
of competitions where my legs
lacked the detail and shape I needed
to win. I asked IFBB Pro Rosie Hart
(@rosie1rascal) to coach me and
I began to notice huge improve-
ments in my leg development.
I was training in a small gym at

first which meant there was less
variety of equipment. I then moved
to a bodybuilding gym (Yorky’s Gym,
London) last year allowing me
access to machines that I had never
used before. I was able to isolate my To achieve the detail and condi- Training volume and cardio
glutes with the abductor machine tioning in my physique, I tend to Previously, just like many other
and build more dense muscle, using select more isolation exercises. This female athletes, I was under the
a variety of movements such as the way I am able to focus on contract- school of thought that training a
hack squat and lying leg curl. ing a specific muscle group. This muscle group once a week was
has been super beneficial to adding optimal. Having experimented with
Why I train the way I do? detail and shape to my weaker different training frequencies,
Being a body fitness/figure athlete, I areas. I find that with my glutes, I I began to find that training my legs
need a balance of dense muscle and struggle to activate them efficiently. more often lead to more muscle
condition. I have therefore found To develop my mind- muscle mass and better conditioning. For
that adding variety to my training is connection here, I choose to all of my prep for the British Finals,
key to me achieving both of these perform an isolation exercise before I trained my legs a minimum of twice
qualities. I like to focus on heavier any compound movement. This is a week, leading to faster progress
compound movements to build the called pre-exhaustion and ensures than ever before.
main size in my legs. Personally, I I feel the targeted muscle working Having trialled HIIT, I wasn’t seeing
find barbell squats uncomfortable better during my compound the results I desired. I therefore
for my body type so using the hack exercises. An example of this switched all my cardio to walking on
squat and leg press works as a would be doing leg extensions the treadmill and this lead to supe-
perfect alternative. before hack squats. rior fat loss without feeling burnt

is the enemy when prepping and your legs. But, your efforts will be in
trying to look your best. vain unless your technique for each
During my last prep, I experiment- exercise is optimal. This was
ed with some plyometric exercises highlighted to me by Tracey Ann-
during one of my two weekly leg King who gave me many tips on how
sessions. This proved to be benefi- to get the most out of each individu-
cial, and made me realize that giving al exercise. Small variations in foot
the body multiple training methods placement, posture, squeezing and
can lead to faster results and activation can make a huge differ-
breaking through fat loss plateaus. ence to how effective an exercise is.
The combination of Rosie Harts and One mistake I see many people in
Tracy-Anne’s (Owner of Yorkys the gym make is not using a full
Gym) guidance helped me bring my range of motion on all movements.
legs into condition. It’s great if you can squat a heavy
weight but if your squat looks more
Intensity techniques like a knee bend I can ensure you
Although I have built size in my legs your legs won’t be doing much
with heavier loading, I have seen growing!
great improvements using a higher Mind and muscle connection are
volume approach with extended key. If you are performing your reps
sets and maximizing time under too fast and swinging the weight
tension. This means increasing the around you will not be contracting
number of sets you perform and the targeted muscle. Instead, try to
out. The more walking that I incor- increasing the duration of each set. slow down your repetitions: using a
porated during my training, and day Slowing down the tempo of each three second count on the lowering
to day schedule, the faster my body rep is also a great way to increase phase of the exercise and pausing
fat reduced. If people are struggling the time at which your muscle is for a second when the muscle is
to burn body fat or have hit a under the load during each set. maximally contracted, this should
plateau, adding in fasted LISS Intensity techniques such as drop help to really engage the area you
would be my number 1 tip here. sets also help achieve this. Perform- are targeting. This works great for
I can’t stress enough to females ing a set to failure, dropping the leg extensions and leg curls- you
reading this article to try different weight by 20-30% and then per- really will notice the difference.
methods! Everyone’s body is unique, forming as many extra reps as
and what works for one person may possible without any rest. These are
not work for someone else. Only especially painful and I apologise in
with trial and error can you be sure advance, as the muscle floods with
of the fastest way to get the legs so much lactic acid, and creates a
which you desire! strong burning sensation.
Another way to increase the TUT
Challenges I’ve had is by adding super sets to your
with my legs programme. A super set is perform-
I’ve always found it tough to get ing two exercises back to back
my legs into a state that’s fit for without any rest. A couple of my
competition level of conditioning to favorite supersets for legs are:
be tough. My lower body is where
I tend to hold body fat, and this Courtesy lunges with
has led me to using other training Dumbbell Sumo Squats
methods to target the stubborn Leg extensions with
areas. Mentally, more than Walking lunges
physically this has challenged me.
Seated Hamstring curl with
Progress in these areas has been
Barbell Stiff Leg Deadlift
slow. I have always stressed that
my legs won’t be in condition, in time Exercise Tips and Execution
for the show. As any competitor will Volume, loading and exercise
know, this added stress and cortisol selection, play a key role in building

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IT’S A FINE LINE BETWEEN WINNING
AND LOSING. HERE ARE THE CRUCIAL
REMINDERS TO GIVE YOU THE EDGE.
/// BY EMMA HYNDMAN
A s the competitive season
is drawing closer, here are
some DOs and DONT’s from me,
stage tips that could apply to you,
and could even make the difference
between winning and losing.
on stage. This pose can display all
of your weaknesses if you don’t get
it right. The most common mistake
your posing Pro. I see in this pose is the shoulders
When I’m judging for The PCA,
I often see athletes making small
posing mistakes which make the
1. The First Impression … the
front relaxed pose. This is
probably the hardest pose to
being rolled forward. This displays
more traps than shoulders, making
your top-line appear unbalanced
biggest difference. Here are my master, and the easiest to get wrong and dominant in the wrong areas.
Make sure you lift and roll the
shoulders back to sit them on the
lats, displaying a wide top line to
present capped shoulders and
less traps. This will then make the
v-taper appear more impressive.
Remember this is the first pose in
your comparisons for all the
bodybuilding and figure categories,
so it’s crucial you get it right!
2. The Back Double Bicep. Don’t

cut yourself short by not
pulling your lats out! I see a lot of
female competitors getting this
wrong purely because they’re not
sure how it should feel. You would
think that in order to engage and
display your back muscles you need

to feel them squeezing together ….
WRONG!
You really need to do the opposite,
think about scooping and spreading
the lats out so that they are fully
displayed, thus making your x-frame
more impressive. Another posing
error I see in the back double bicep
is when an athlete straightens their
leg out behind them. It also creates
a crease under the glute and shows
no shape in the leg. We’re inclined to
do this to show the hamstring but
there’s no way of engaging it in this
position. Instead, bend the knee,
rotate the quads out and try to pull
the heels together. This will switch
the legs on and display a more
balanced figure.
heels together, engaging the inside will make the waist appear smaller
3. The Lat Spread. From the

back for the bodybuilders …
I see a lot of competitors presenting
thighs to show off your hamstrings
all the way to the glute tie in.
Also, keep the chest and back
from the front, make sure your
upper body is still presented to the
front with a strong top line and
the wide lat spread which shows lifted and don’t lean forward as v-taper to present your most
the width and thickness, but don’t you’ll lose the shoulder to waist flattering angle. Also, try not to swirl
forget bodybuilding is about the proportions. your arm around on stage, it can be
finer details as well, and the back very distracting to your physique
has a lot! Don’t miss an opportunity
to show this to the judges. You only 5. Now the Men’s Physique
competitors. One of the main
and ruins your presentation.
get three compulsory poses from

the back. For a lot of athletes this
may be their strongest shot, so
requirements for this category is a
small waist. I’ve seen so many
athletes posing straight on to the
6. Lastly, if there’s a pose that
doesn’t work for you, but it’s a
required compulsory, then do your
display not only the width in the judges, exposing their thick/blocky best to work your angles or spend
first pose, but also the detail and waistlines. If this is you, then you as little time in it a possible. If you’re
condition in a second lat spread need to master sitting into the hip. super confident on stage and not
pose. Do this by lifting the chest Here’s how you need to do it. Slightly afraid to stand out from the rest,
upwards and pulling the lats out and angle yourself to the diagonal, this then just don’t hit it!
showing off the shoulder cap, rear
delts, v-taper, lower back, glute
condition, hamstring development
and calf fullness. Give the judges
the full x-frame.
4. This one is for the bikini

girls…another back pose blip.
The biggest don’t for all the
females, do not display TOO MUCH!
Be mindful of the angle your being
judged from, keep the feet just
outside of shoulder width, no wider!
Don’t bend over too much to
display your hamstrings and glutes,
all you need is a slight tilt backwards
in the hips to lift the glutes, switch
on the hamstrings by pulling the

/// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY PHOTOARTS BY JAY
DEAN LESIAK AND

MARTYN FORD
THE ULTIMATE
TRANSFORMATION
O
nce again, we caught LAST MONTH; ever made when fat loss has
up with Dean the
Dean reflects on the cardio stopped or slowed down.
Protein and Actor
changes since last month: Dean says: “I’m really not a big
Martyn ‘The Monster’
Ford. They are in the third He says: “In the March fan of doing too much cardio.
phase of their diet prep now, issue, we left you at the As it’s anaerobic, too much can
and FLEX went to see how point where we had cut carbs leave your body looking small
they’re getting on and how by 50%. We also had both and stringy. Plus, if you pound
things have changed during started doing fasted cardio away doing hours of cardio, your
these final stages of prep. 3 times a week. Since then, fast twitch muscle fibres can
It’s been a little difficult we have increased the start to adopt the characteris-
catching up with the guys, as cardio to 45 mins, 5 times tics of slow twitch muscle
they have both been tied up on per week. This is still all fasted fibres, which do not grow. The
the UK 5% Nutrition tour. cardio. We have dropped our body is very clever and it will
We knew we couldn’t leave intake of carbs down to 150g adapt quickly to enable it to
you in suspense, so we tracked per day also.” become more effective at what
them down to tell us all about You may recall from previous you do the most of. So too much
the last stage of their diet prep. articles that changes are only cardio and your body will be-
come more efficient at it, and
less efficient at growing huge
muscles.
“Not only that, as your body
gets better at doing cardio, it will
over time burn fewer calories
doing the same cardio as when
you first started. This is one of
the reasons I don’t do cardio
off-season. It just makes more
sense to me to concentrate on
holding and growing more
muscle. The more muscle you
have the, more calories your
body will need to burn in order
to maintain that muscle. This
really does speed up your
metabolic rate. The more muscle
you carry, the more glycogen
receptors you have to hold
(carbs) in the muscle, rather
than being stored as fat.
“If you’re training with heavy
weights, over time, the body will
also become more efficient at
glycogen storage. Therefore, if
two guys both weighing 200 lbs
ate the same amount of carbs
per day, but one had trained for
10 years and the other had
trained for 10 months, the guy
who’d been training ten years
would be more likely to stay lean
and grow muscle. The guy who’d
only trained for ten months
would not utilise the carbs as
efficiently and would be more
likely to store fat.”
ADDITIONAL CHANGES
FOR THIS PHASE:
Dean says: “The other change
we made since last month was

to bring in a second high
carb day. Basically, if you
go low carbs for too long, your
body will start to slow your
metabolic rate and switch to
starvation mode. This means
your body will start to try
and hold on to fat as an
emergency back-up fuel and
burn muscle instead. The key
to fat loss is to keep the
metabolism high. To achieve
this we have to bring in high
days so the body doesn’t start
to think it’s starving.”
THIS IS HOW DEAN AND MARTYN’S

WEEKLY CARB INTAKE LOOKS.
Monday 150 g Tuesday 150 g
Wednesday 150 g Thursday 600 g
Friday 100 g Saturday 150 g
Sunday - 150 g plus one cheat meal and
dessert consisting off lots of sugars and fats

PHOTO CREDIT: SIMON BARNES
94
FLEX | APRIL 2018
HOMELESS TO HIGH LIFE
BILLYROSE /// BY DARREN NICHOLHURST
S
hockingly, the AS BRITAIN’S NEXT TOP MEN’S
37-year-old was
homeless for PHYSIQUE OLYMPIAN,
two years, and BILLYROSE APPEARS TO HAVE
faced living in a church alone. SAILED THROUGH LIFE WITHOUT
In an exclusive interview
with FLEX, he shares his
A CARE IN THE WORLD.
heartwarming tale, plus
shares his training schedule
with readers.
“I loved football as a young boy,
and also excelled at the 100 metres,”
begins Billyrose. “I used to look at
Superman and wish I had his
physique. I really wanted to look like
him one day.”
At 65kg, Billyrose was a small guy.
“When I was younger, I was really
skinny,” he recalls. “I was so
unhappy with the way I looked.
I really wanted to do something
about my size.”
But times became hard for the
aspiring young athlete, and he found
himself homeless at the age of 23.
“When I was in my 20s, I was
homeless for 2 years,” he says.
“I was living in a church and really
lonely. You always think people will
be there for you, but sometimes
you’re alone. Even though I was in
PHOTO CREDIT: J THIEDE.WWW.AESTHETICATHLETES.CLUB
that terrible situation for so long,

I never gave up. I knew that if I kept
trying, then one day things would
come good for me.”
After many efforts, Billyrose did
overcome this dark time in his life.
“I kept on believing in myself,”
he says. “I knew that only I could
change my life. I got a job and
started saving so that I could
achieve the one thing I wanted-
a purpose. Things started to change
for me and good things began to

stage to compete in the WBFF show was awarded his WBFF Pro card.
in Denmark, my mother had her leg The 18 years it’s taken to build
amputated. I was so worried about this elite physique has finally led
her. I was worried I wouldn’t be able Billyrose to the biggest stage of all.
to get a flight home. Worried After winning at the Arnold’s in Spain
because I wanted to take care of my and being awarded the IFBB Pro
family. I was trying to stay focused, League status, he is now registered
but it was a nightmare.” Despite to compete on the big Olympia stage
all of this, he won his class and in Vegas.
THE FOOD FACTS

“As a competitive athlete, you are always a sculpture in progress,” he
says. “I structure my meals via trial and error. This is what has worked for
PHOTO CREDIT: J THIEDE.WWW.AESTHETICATHLETES.CLUB
me over the years. I always try to intake the following from my main foods
groups, which are carbs, lean proteins and a mix of veg.
6x eggs and porridge for breakfast
Then every 2 hours:

150g Chicken breast a whole sweet potato
50g Brown rice and 150g chicken
40g Quality whey protein
White fish 300g and brown rice 50g
10x egg whites and mixed veg
Before bed- 40g nitro tech shake, sometimes with an avocado if I fancy it
I eat clean for 6 days and I have 1 cheat day.
“I eat whatever I fancy on my cheat meal, like pizza for example,”
says Billyrose.
happen. I proved to myself I could
be who I wanted to be. I am so
grateful to everyone who supported BILLYROSE’S TRAINING SCHEDULE
me throughout that time.” “I train 5 days a week, with 2 rest days, which include stretching.
Billyrose took inspiration from It is very important to stretch to make sure you have full range of
someone outside of the movements and functionality,” says Billyrose.
bodybuilding world to overcome Monday - Legs WEDNESDAY - BACK & TRICEPS
his struggle. Tuesday – Chest & shoulders Pull ups 5x sets 15 reps
Wednesday- Back & triceps Deadlifts 5x sets
“Thomas Edison, the inventor of
Thursday- Rest day, very important to Row 5sets x 15 reps 15 reps
the lightbulb always inspired me, rest and stretch Dips 5x sets 15 reps
because he failed so many times Friday- Shoulders & Lats Triceps push down 5x sets 15 reps
but never stopped trying,” he says. Saturday – Hamstrings & Upper Body
Sunday - Rest day THURSDAY- REST
Sleeping Bag to Show Tan
This is how Billyrose’s workouts look: FRIDAY- SHOULDERS & LATS
In early 2000, Billyrose spotted an Shoulder press 5x sets 15 reps
advert with Lee Priest for fat MONDAY – LEGS & QUADS Upright row 5x sets 15 reps
burners. Leg extension 5x sets Cable Rear Delt Flyes 5x sets 15 reps
“I saw the ad and thought ‘wow, Squats - 5sets x 15reps 15 reps heavy Lat pull down Wide 5x sets 15 reps
Walking lunges 5x sets 15 reps heavy Lat pull down narrow 5x sets 15 reps
I want to look like that and be a
Donkey calf raises 5x sets 15 reps Lose-Grip Seated Cable Row 5x sets
sponsored athlete’,” says Billyrose. Seated calf raises 5x sets 15 reps 15 reps
From that day onwards, training
became his priority. He set himself TUESDAY – CHEST & SHOULDERS SATURDAY – HAMSTRINGS &
goals, and he reached them. Barbell Chest press wide 5x sets 15 reps UPPER BODY
Barbell Chest press narrow 5x sets 15 Laying leg curls 5x sets 15 reps Heavy
Billyrose wowed the WBFF,
reps Single leg curls 5x sets 15 reps Heavy
earning his Pro Card in his very first Incline Dumbbell Press 5x sets 15 reps 1 set of each upper body exercise
show in 2013. But even this didn’t Seated Machine Chest Press 5x sets
come without a fight. 15 reps SUNDAY - REST DAY
“The day before I stepped on

PHOTO CREDIT: SIMON BARNES
APRIL 2018 | FLEX

95
2011
PREDATOR
THE
RETURNS
23,028
2012
PAYING TRIBUTE TO A TRUE ICON IN THE INDUSTRY.
2012
30,699
/// BY DARREN NICHOLHURST
/// PHOTOGRAPHS BY PHOTOARTS BY JAY
IF YOU’VE EVER
WONDERED
JUST HOW
SOME OF
THE BIGGEST
FRAMES IN
BODYBUILDING
WERE MADE,
WELL THIS IS IT.
W
e took a look
behind the
scenes to
investigate
the secret to Josh Maley, 6’6”
former medallist swimmer’s
transformation from 84kg to
the man mountain he is today.
Here is Josh’s exact training
routine. But be warned, it is NOT
for the faint hearted!
This shows you which exercises
are used for each body part, and
how many sets and reps are
performed.
Learn how Josh achieved and now
maintains his huge amount of
muscle
JOSH MALEY’S TRAINING PLAN

MONDAY - Push 1
Exercise Set Type Sets Reps
A- Seated cable lyes (with cufs) Straight 3 12 to 15
B- Incline barbell press Max efort 3 S1: 6 to 8, S2: 10 to 12, S3: 12+
C- Flat DB press Max efort 2 S1: 6 to 8, S2: 10 to 12

D- Cable cross overs Drop set 3 12 to 15
E- Seated DB RD lyes Progressive 4 10 to 12
F- DB shoulder press Max efort 2 S1: 6 to 8, S2: 10 to 12
G1- Single arm cable lateral raise Superset 3 12 to 15
G2- Single arm standing DB lateral raise Superset 3 12 to 15
H- Cable triceps crossover extesnsions Progressive 4 10 to 12
I- Dips Straight 3 Max reps
TUESDAY- Pull 1
A- Single arm cable row Progressive 3 12 to 15
B- Single arm hammer row Max efort 2 S1: 6 to 8, S2: 10 to 12
C- Pull ups (neutral) Straight 3 Max reps

D- Lat pull down (overhand) Max efort 3 S1: 8 to 10, S2: 10 to 12, S3: 12+
E- Low cable row (V) Drop set 3 12 to 15
F- BB block pulls Max efort 3 S1: 6 to 8, S2: 8 to 10, S3: 10+
G- BB shrugs Straight 2 15 to 20
H- Single arm cable curl Straight 3 10 to 12
I1- Incline DB curls Superset 3 10 to 12
I2- Cable curls Superset 3 12 to 15

THURSDAY- Legs
A- Abductor machine Progressive 3 10 to 12
B- BB glute bridge Max efort 3 S1: 6 to 8, S2: 10 to 12, S3: 12+
C- Seated leg curls Max efort 3 S1: 6 to 8, S2: 10 to 12, S3: 12+
D- BB SLDL Max efort 2 S1: 6 to 8, S2: 10 to 12
E- GHR Straight 2 Max reps
F- Back extensions Straight 3 10 to 12
G- Leg extensions Progressive 5 10 to 15
H- Banded hack squat Max efort 2 S1: 8 to 10, S2: 12 to 15
I- Adductor machine Progressive 3 10 to 12
FRIDAY- Push 2
A- Seated cable lyes Straight 3 12 to 15
B- Hammer strength incline press Max efort 3 S1: 6 to 8, S2: 10 to 12, S3: 12+
C- Flat smith machine press Max efort 2 S1: 6 to 8, S2: 10 to 12

D- Pec deck Drop set 3 12 to 15
E- Reverse cable lyes Progressive 4 10 to 12
F- Smith machine shoulder press Max efort 2 S1: 6 to 8, S2: 10 to 12
G1- Cable laterals Superset 3 12 to 15
G2- Cable front raises Superset 3 12 to 15
H- Single arm trcieps cable extensions Progressive 3 10 to 12
I- French press (30 degrees) Max efort 2 S1: 6 to 8, S2: 10 to 12
SATURDAY- Pull 2
A- Low cable row (overhand grip) Progressive 3 12 to 15
B- T-bar row Max efort 3 S1: 6 to 8, S2: 10 to 12, S3: 12+
C- Single arm hammer strength pull down Max efort 2 S1: 8 to 10, S2: 12 to 15
D- Lat pull down (V) Max efort 3 S1: 8 to 10, S2: 10 to 12, S3: 12+
E- DB shrugs Progressive 4 12 to 15
F- Single arm DB preacher curls Progressive 3 10 to 12
G- Cruciix curls Straight 3 10 to 12
H1- DB hammer curls Superset 3 10 to 12
H2- Cable curls Superset 3 12 to 15
Set Types Meaning

Max efort Max weight for the reps listed. Generally 2 or 3 sets. Drop the weight each set to achieve the set reps. Use warm-up
sets to reach your irst working weight.
Drop set On the last set of the exercise drop the weight by about 30% and go to failure.
Straight A normal set hitting the reps listed. Rest for 60-90 seconds each set.
Progressive Every set add more weight to the exercise so the last set is pushing failure.
Superset Perform the 2 exercises listed back to back with no rest. Rest when both are done and that is 1 set. Repeat for the
number of sets stated.

00 FLEX | MARCH 2018
MUSCLE
& MEDALS
ROMANE LANCEFORD
M
en’s physique /// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY AMACREATOR
athlete Romane
Lanceford hit BATTLING WITH A TROPICAL
competitive highs
having only 3 shows under
INFECTION AND DAYS AWAY
his belt. FROM LOSING A LIMB, AND HE
STILL BECAME ONE OF THE MOST
But whilst away in Thailand, a
tropical flesh-eating disease TALKED ABOUT COMPETITORS
seriously infected his foot, ON THE CIRCUIT.
threatening to change his life
forever. Worryingly, the infection
found its way into the bone and it
looked as if amputation was going to
be the only option. Against the odds,
after spending 5 weeks in hospital
and 5 operations later, Romane
made a full recovery.
We chatted to Romane to find out
what it’s like to be one of the UK’s
most popular physique athletes and
star of his very own movie ‘Muscle
& Medals’. This is the only film that
offers a true insight into the difficul-
ties of this hugely growing sport.
Romane, have you always been

fit and healthy with a muscular
physique?
As a small boy, I hated sports. I was
overweight and never as fit as any

of my friends. I knew that I would
like one day to have the physique I
dreamed of. I was always fascinat-
ed by bodybuilding in particular.
So, was this the main reason

you took up lifting then?
Yes, like I said, I was overweight and
very conscious of how I looked and
wanted to change that. I wanted to
feel and look good.
How long has it taken for you to

achieve this ripped physique with
a tiny waist?
I started training when I was around
13 years old. I remember getting my
first copy of FLEX magazine at 14.

I was totally blown away and
inspired by the guys in it. I knew
then that I wanted to be one of the
guys in the magazine. Now I am!
So, now that you’re the guy in the

magazine, what would you advise
one of our readers who’s looking
at becoming a competitive
athlete?
The first thing I would say, is to learn
to train properly. Find a coach that
can advise you for your specific
sport or goal. Listen, and always
train smart. Don’t ego lift or just
follow what others are doing, as this
may not be great for your personal
goal or even your body type.
How do you structure your food?

Can you tell FLEX readers what
your meal plan looks like?
I construct my food based on the
goal that I’m working towards at that

time. Currently, I’m off-season
and my daily diet looks something
like this:
Meal 1:
200g oats
4x slices wholemeal toast
150g lean mince
4x whole eggs
1 scoop of whey
Meal 2, 3, 4, 5
200g chicken or white fish
150g jasmine rice
100g mixed green vegetables
Meal 6
200g salmon or steak
400g white potatoes
100g mixed green vegetables
Meal 7
200g oats
30g peanut butter
1 scoop isolate whey
1 scoop casein whey
WHAT IS YOUR TRAINING SCHEDULE?

SESSION 1: PUSH Smith machine shoulder SESSION 3: PULL
Flat dumbbell press: press Wide Pull ups
1 x 15-20 (warm up) 1 x 15-20 (warm up) 5 x 8 - 10 reps
4 x 6 - 8 reps 4 x 8- 10 reps 90 seconds rest between sets
90 seconds rest between sets 90 seconds rest between sets
Rack pulls
Incline bench press Arnold press 1 x 15-20 (warm up)
1 x 15-20 (warm up) 1 x 15-20 (warm up) 4 x 6 - 8 reps
4 x 6 - 8 reps 4 x 8- 10 reps 90 seconds rest between sets
Single arms
Pec dec machine or mid chest Seated side lateral rows
cable fly raises 1 x 15-20 (warm up)
1 x 15-20 (warm up) 5 x 20 reps – 1 second hold at the 4 x 6 - 8 reps (each arm)
4 x 6 - 8 reps top (no momentum used) 90 seconds rest between sets
90 seconds rest between sets 60 seconds rest
Close grip
Chest press machine EZ bar skull crushers pull downs
1 x 15-20 (warm up) 4 x 15 reps 1 x 15-20 (warm up)
5 x 20 reps 60 seconds rest 4 x 6 - 8 reps
Close grip bench press /
Dumbbell shoulder press triceps rope pull downs Cable rows
1 x 15-20 (warm up) (superset) 1 x 15-20 (warm up)
4 x 8- 10 reps 4x 12 of each 4 x 6 - 8 reps
90 seconds rest between sets 60 seconds rest 90 seconds rest between sets

Where do you think the body-
building/physique competitive
world will go in future?
I really don’t know where it will go.
But one thing’s for sure, it’s growing
which means exposure. The more
exposure the bodybuilding/fitness
world gets, the better!
How do you see yourself career

wise in 5 years (competitively)?
As a top Olympia competitor of
course! This is what we all want
ultimately, isn’t it? I’m very deter-
mined. I believe in my abilities and
that strength of mind will get me
there.
How do you balance your work

life with work when you’re tired
and drained in the last stages of
your diet…Any advice for others?
I don’t have any tricks or tips other
than, dig deep. Anyone you’ve ever
looked up to has gone through what
you’ve gone through to get where
they are. It’s all about never giving in
to weakness and consistently
Dumbbell Step ups above knee height pushing.
pull overs (one foot kept on the box/
5 x 20 reps bench) FLEX knows that you had some
60 seconds rest between sets 1 x 15-20 (warm up) hard times whilst trying to stay
4 x 8- 10 reps (each leg) focused for competing.
Barbell shrugs 90 seconds rest between sets How have you dealt with that?
1 x 15-20 (warm up) In certain situations, you find that
4 x 6 - 8 reps Leg press some of the most negative people
90 seconds rest between sets 1 x 15-20 (warm up) around you are the ones closest to
4 x 30 reps you. This can sometimes be because
Face pulls 90 seconds rest between sets they are scared for you. To be the
4x 20 reps best version of you, you need to stay
60 seconds rest between sets Leg extension – walking positive and believe in yourself. So,
lunges superset when you decide to chase your
Bicep cable 4 x 30 of each dream, be prepared to let go of the
curls negative influences in your life. This
5 x 20 reps Straight leg deadlift – is how I overcome anything.
60 seconds rest between sets seated or lying hamstring
21 bicep curls curl superset What wise words do you have
4 sets 4 x 20 of each for the FLEX reader?
Too many people now start their
SET 3: LEGS Bodyweight walking lunges fitness journey for the wrong
Squats 1 giant set, till failure reasons. Do it for you, and do it with
1 x 15-20 (warm up) passion. If you love what you do, you
3 x 8- 10 reps Standing or seated calve will do well at it.
3 x 20 reps raises Insta: @romanelanceford
90 seconds rest between sets 3 x 50 Web: www.romane-lanceford.com

MARCH 2018 | FLEX 00
THE SECRET OF
SUPPLEMENTATION
O
n many occasions, /// BY CECIL CROASDAILE /// PHOTOGRAPHS BY FIVOS AVERKIOU
I’m asked by clients,
fellow bodybuilders LET’S CHAT ABOUT THE
and regular guys in the
gym what supplements I
CONFUSING WORLD OF
take, or what supplements SUPPLEMENTATION
they should take for putting
on muscle size and gaining
weight?
These questions are normally
asked by those guys who don’t want
to take steroids, but do want to
make gains as quickly as possible.
So, in response to these
commonly asked questions, I have
decided to put pen to paper and give
you the answers. I will tell you the
amounts, and how to calculate these
amounts, and also the timing for
taking your supplements.
First of all, as a cautionary note,
the information I am giving here is
based on my own use of
supplements. This is my own
personal factual information. This
should ONLY be used as a guideline,
not for any medical purpose.
You also need to understand that
supplements are not to be taken in
place of food, but alongside your
food intake.
WHAT ARE
SUPPLEMENTS AND
WHAT DO THEY DO?
Supplements are synthetic forms
of natural vitamins, minerals and
nutrients that are found naturally in
the foods we eat. They may come in
a tablet, capsules or powder form.
When eating natural foods, it takes
time to get the nutrients out of them. TAKING YOUR are important in the absorption of
The foods need to be digested, SUPPLEMENTS foods eaten.
and converted into the amino acids, There are times when the body is in It is easy for the user to get the
vitamins, minerals and glycogen a positive state and more receptive amounts they need correct by
that is used by the body for energy, to taking supplemented nutrients on consulting the guidelines. But to get
thus aiding muscle building and board. This is when you will get the maximum benefit out of the
repair. most out of them and push nutrients supplements you are using, you
The difference between taking into the blood stream quicker. These need to understand exactly what
supplements and eating normal positive times are first thing in the each supplement does.
foods, is the speed of which it morning and after training. These For example, protein amino acids
breaks down (absorption). In are the two high points of your day are the building blocks of the
supplements this process has when the body is most receptive. body- they build and repair all the
already been done, allowing for It’s important to now your macros things that grow as well as aid all
the nutrients to get into the (types of foods) and what the our functionalities. They grow your
bloodstream quicker. This is the differences are. It’s also worth hair, nails and help your muscles
real reason for taking them. knowing this when it comes to your with the healing process. Consistent
When supplements are correctly supplements. For example, which supply is necessary for the body to
combined with the foods we eat, are carb based and which are function normally, keeping it in a
they help to provide a sustained protein based. The same applies healthy environment.
supply of nutrients to the body. with vitamins and minerals as they
ENERGY SUPPLEMENTS
(Carbohydrate based)
When I’m asked about supplements,
I mostly get asked about protein
powders, not carb based
supplements. However,
carbohydrate supplements are just
as important to any serious trainer
as protein based products. The
body needs energy for everything it
does, from digesting foods to
providing energy for your training.
Even whilst you’re sleeping, your
body uses energy to repair itself. It
is fundamental that your body gets a
consistent supply of the food and
supplements it needs. This provides
the body with energy and helps it
transport oxygen through the blood
stream. This energy comes from the
carbohydrate supplements and
foods eaten after they have been
converted to glycogen, then stored
in the liver and muscles ready
to be used as energy. Failing to do
this will result in energy highs and
lows, eventually leading to physical
burn out.
SOURCES OF
CARBOHYDRATES
Carbohydrates should be supplied
to the body for energy needs from a
combination of both fast and slow
digesting sources. Slower digesting
sources can be derived from foods
eaten, and fast digesting sources
from supplementation i.e. drinks and
powders. Again, timing is important.
So, supplying the body when it is
more receptive, to prevent energy
highs and lows, and combining fast
carbs with slow carbs will also
allow for a sustained release of
energy.
For some people, eating large
amounts of carbs leaves them
feeling full or bloated. In this
situation, it is advisable to take in
supplements that don’t need as
much of a digesting process and
this will provide the glycogen into
the muscles quicker.
If you use a good quality carb

powder that is easily absorbed, you
may tend to need an amount that is
twice that of protein.
FAT SUPPLEMENTATION
Fats are not something I would
usually recommend you supplement
in the off-season. If you are eating
a balanced diet where the ratio of
fats is around 10% of one’s total
calorie intake, then these
supplements may not be needed.
As a general rule of thumb,
fat intake is kept to a minimum,
especially when taking into
account that the ratio of fat calories
are almost twice the amount of
protein and carbs.
But when on a weight loss
programme, taking good fat oils,
like omega 3’s in supplement
form, can help to provide
the body with the fats it
needs whilst on a low-fat
food diet. These fats also help
to insulate the body and provide
another source of energy when
needed.

2013
THE EARLY
YEARS...
2013
53,549
2014
SUPPORTING THE
WORLD'S BEST
2014
61,353
PART 2
BECOMING THE
KETO ATHLETE /// BY JOE BINLEY
PHOTO CREDIT: ISTOCKTHITAREESARMKASAT
/// PHOTOGRAPHS BY JOHN DENTON
LAST MONTH, WE LOOKED AT THE HISTORY OF

THE KETOGENIC DIET AND VARIATIONS OF THIS
EATING STYLE; THIS MONTH WE ARE GOING TO
GIVE YOU THE TOOLS TO BECOME A FAT
ADAPTED KETOGENIC ATHLETE!

PHOTO CREDIT: ISTOCK; ZAVGSG
T
he most beneficial Carbohydrates: Fats:
approach to getting into For the most effective way to adapt Once both protein and carbohy-
ketosis quickly whilst still the level of carbohydrates, I would drates have been accounted for,
being able to function with good suggest aiming for a maximum of fats should simply make up the
energy levels, is to follow the 20-30 TOTAL carbs. This includes rest of the calorific requirement.
modified ketogenic diet approach. fibre, and the sources of carbohy- This may come as a shock to
This means the diet will be made up drate should be fibrous in natural many of you at first, but fat is your
of at least 75% fat. form of green leafy vegetables. friend here; remember you are
Look to avoid all sugars and pay transitioning the body into a state
The percentages approach is close attention to food labels for that relies on fat as its primary
generally ok for most sedentary hidden carbohydrates energy source, so do not fear FAT!
people, but athletes with a higher
calorific requirement are often best
served by dialling in macros indi- HOW DOES THIS BREAK DOWN?
vidually, based on growing literature This is how a macronutrient breakdown may look for a
and anecdotal evidence. 220lb (100kg) male with 10 percent body fat.
220lbs * 0.9 = 198lbs LEAN mass

Let’s start with protein:
Work done by Dr’s Phinney and Volek Protein – here we will select 0.7g per lb of Lean mass for this adaptation
summerised that protein intake should phase
fall within the parameters of 0.6-1g 198* 0.7 = 138.6 we will round to 140g
per lb of LEAN body mass (weight –
140 * 4 (4 calories per gram of protein) = 560 calories from Protein
body fat). This was published
in the art and science of low Carbohydrate 20g daily
carbohydrate performance 20 * 4 (4 calories per gram of protein) = 80 calories from Carbohydrate
(recommended reading).
Based on my experiences during FAT
an adaptation phase, athletes Total calorific requirement – protein calories – carbohydrate calories
should be aiming towards the lower 2700 – 560 – 80 = 2060 calories required from fat
end of this range 0.6-0.8g, as most
2060/9 (9 calories per gram of fat) = 229g
athletes come from consuming
higher protein diets and are efficient So, the macro breakdown looks like this:
at utilising protein as a fuel source 140g protein / 20g carbohydrate / 229g fat
when required.

** If this individual had a higher
calorific requirement- for example
3,000 calories, we would simply add
the extra 300 calories to their fat
intake. This is because they have hit
the protein and carbohydrate
requirements that I deem sufficient
during adaptation, hence why a
straight set of fixed percentages
may not always be the best option.
This would mean their 3000-calorie
set up would have the fat intake
increased to 262g from the 229g as
stated above.
How many meals do I need to

eat per day on keto?
The number of meals you break
these macros into is a matter of
personal preference. Most athletes
are typically used to 4-6 meals per
day. However, on keto, digestion
tends to be slower and blood
glucose levels very stable so
generally I find 3-5 is sufficient with
most people, moving to 3 larger
meals and two snacks once adapt-
ed. I don’t suggest changing too
many variables at the start. So, if
you’re used to 5 meals, it may be
wise to set up with 5 meals per day.
Using the 2700 calorie example
above, this would mean 5 meals
consisting of:
28g protein / 4g carbohydrate /

46g fat
I want to try keto but I hear I

will feel tired and my training
will suffer. Is this true?
During adaptation, some people do
suffer from what has been named
as ‘keto flu’. This is a real ‘thing’,
whereby the body initially struggles
for 1-5 days on average, as it is
getting used to not having carbohy-
drate there as its primary fuel
source whilst switching its metabo-
lism to becoming a fat burning
machine.
Some common symptoms of ‘keto
PHOTO CREDIT: ISTOCK; NELLISYR
flu’ are; dizziness, brain fog, poor

concentration, nausea, irritability,
lethargy and possible digestion
issues.
If you experience any of these,

don’t worry because there are ways
of managing or preventing this.

fluid intake on keto, as the reduced Sodium:
carbohydrate intake will mean you Sea/Himalayan salt
turn water over at an increased rate
and with this you will also dump Potassium:
electrolytes out of your system. Potassium citrate preferred
To safeguard against this, it would
be wise to add additional sodium, Magnesium:
potassium and magnesium to your Magnesium citrate or gluconate
plan. Below are some guidelines for if struggling with GI distress
the desired intake levels of these
key electrolytes and some good Amino acids:
sources of these derived from food. Whilst many keto advocates don’t
rate supplements, I feel a quality
Sodium – 5000-7000mg (bacon/ essential amino acid product is
cured meats, sea or Himalayan beneficial during training. We must
salt, broths, pickled foods, remember you’re an athlete training
salted nuts) with high intensity, and during
adaptation the body will still crave
Potassium – 2000-4000mg primarily glucose and can’t create
(spinach, avocado, nuts, fish, this in times of glucose restriction
meats, mushrooms) from amino acids via gluconeogen-
Magnesium – 3-600mg (spinach, esis. Without amino acids supple-
nuts, fish, chicken, beef, mented into this training window,
avocado) it increases the risk of the body
leaching these from skeletal mus-
Supplements that may be cle... something none of us want. So,
most beneficial during keto it’s wise to safeguard against this.
adaptation 10-20g taken in across the
Electrolytes: workout will be sufficient. I
Often, the cause can be the lack of Hitting requirements solely from diet recommend Aminotaur from
electrolytes and hydration. It is may be difficult, so having the Project AD. This yields 13.5g per
essential that you increase your following on hand may be very useful: serving, with additional L – carni-
tine (also aids fatty acid utilisa-
tion).
Digestive Aids:
Some, not all, MAY have some GI
distress when switching to a high
fat diet, a digestive supplement will
help with this. Look for a product
with a strong digestive enzyme
content.
Betaine HCL:
This is in some digestive aid prod-
ucts but not all. HCL bolsters
stomach acid in order to assist the
breakdown of food ingested.
Ox Bile:
Ox bile is a lesser known supple-
ment that will specifically help with
the breaking down of fats, thus
PHOTO CREDIT:ISTOCK; LECIC
allowing them to be assimilated

easily; this can be a lifesaver for
many in adaptation.
These items are all available

individually from any good health
store.

PHOTO CREDIT:ISTOCK; THITAREESARMKASAT
What can I eat? doesn’t mean you don’t need to keep ensure you are dialling in the meals
Below is a general list of foods an eye on the quantities you are correctly to hit macronutrient
that are keto friendly, but just consuming. I recommend tracking requirements. This is especially
because they are on the list your food intake with an app to important during the adaptation
phase.
As you can see, the diet can
SAMPLE DAY
Here is a sample day for our athlete requiring 2700 calories....
have good variety and there
are a plethora of recipes online
to make keto friendly versions
MEAL 1 1 cup broccoli of what a typical standard diet
1 cup spinach 25g cheese would look like.
25g pecan nuts 1 tablespoon olive oil Once the adaptation phase is
2 rashers of bacon complete, I would suggest
3 whole eggs cooked MEAL 4 3 weeks for the adaptation
in 14g coconut oil 5 Plain chicken wings process. You may then wish
1 tablespoon mayonnaise
to pursue your physique or
MEAL 2 or fat of choice
25g whey protein isolate Side salad performance goal, be it body
1 tablespoon macadamia nut oil composition or improving power/
25g walnuts MEAL 5 strength to weight ratio, or
125g ribeye steal simply reducing inflammation and
MEAL 3 1 cup Brussel Sprouts improving insulin sensitivity.
120g fresh wild caught salmon 5 asparagus spears If you have any questions, please
1 sup spinach 1 tablespoon Kerrygold butter feel free to DM me on
Instagram: @joeb_ad

ACTIVATING HUGE
MUSCLE GAINS
More Recruitment, Less Momentum.
A
s bodybuilders, we /// BY JOHN BUCKLAND /// PHOTOGRAPHS BY JULES GODFREY
are searching to add
THIS IS HOW PRO ATHLETES CAN GROW SO MUCH
as much muscle to
MUSCLE TISSUE, HERE IS THE KEY TO UNLOCK YOUR
our body’s as possi-
MUSCLE GROWTH POTENTIAL AND PACK ON THAT
ble. Gaining muscle is a hard
SIZE AND STRENGTH YOU FAILED TO GAIN BEFORE.
and lengthy task, involving
numerous applied principles
to achieve this goal.
We need quality nutrition and

enough calories to feed new and
growing muscle tissue. We need
adequate rest to allow recovery and
growth to occur from the stimulus
that has caused our muscles to
respond by adaptation. So, as body-
builders, we should know the
intricate details and requirements
that are needed to perform this
task.
Understanding how to grow
muscle: to cause hypertrophy is
essential. Here, we will look at one
of the variables in how to achieve
muscular gains, this being the
correct stimulus, which is properly order to be better prepared for the It can be simplified like this:
executing resistance training. same stress in the future. The body ORGANISM STIMULUS
Resistance or Weight training can is reluctant to invest resources into RESPONSE RECOVERY
be broken down into its various an adaptation unless it is perceived ADAPTATION
applications. We have many tech- as a direct threat to survival. Which Different types of training, can bring
niques to elicit varying outcomes. As means we need to work hard!! different results and types of
bodybuilders, our desired outcome Provided that the intensity of muscle gains.
is, of course, muscle growth. effort is high, strength training will
So, what is muscle growth and fool the body into believing that Sarcoplasmic Hypertrophy:
how do we achieve this? there is a direct threat to survival, Sarcoplasmic hypertrophy, is an
Let’s look at the science of muscle and this will force an adaptive increase in the volume of the
gains! change – along with many other non-contractile muscle cell fluid,
The body is an organism which adaptive changes, two, being sarcoplasm. This fluid accounts for
undergoes adaptive changes in increased strength and muscle size. 25-30% of the muscle’s size.

density of myofibrils increases
and there is a significantly greater
ability to exert muscular strength.
This type of hypertrophy is best
accomplished by training with
heavy weights for low reps.
It is imperative for performance
athletes to incorporate maximal
strength training methods (1-5 reps),
which train the part of the muscle
responsible for these explosive
contractions, into their routines.
Repetitions in the 1-5 rep range,
using 85 – 100% of a 1RM, also have
the added benefit of training the
nervous system.
Some of the many benefits of
training the nervous system are:
increased neural drive to the
muscle, increased synchronization
of motor units, increased activation
of the contractile apparatus,
and decreased inhibition by the
protective mechanisms of the
Although the cross sectional area endurance due to mitochondria muscle (golgi tendon organ). These
of the muscle increases, the density hypertrophy. Growth of connective training methods also hypertrophy
of muscle fibres per unit area tissue is also present with the pure fast twitch fibres – the
decreases, and there is no increase sarcoplasmic hypertrophy. high-threshold, Type IIB fibers.
in muscular strength. This type of Incorporating these training meth-
hypertrophy is mainly a result of Myofibrillar Hypertrophy: ods into your routine at the right
high rep, ‘bodybuilder-type’ training. Myofibrillar hypertrophy, on the time will undoubtedly improve your
However, there is some scientific other hand, is an enlargement muscles ability to generate more
evidence that states a bigger of the muscle fibre as it gains more force and contract maximally
muscle may have a better chance of myofibrils, which contract and during any sporting activity. In
becoming a stronger muscle, once generate tension in the muscle. With essence, myofibrillar hypertrophy
maximal strength training methods this type of hypertrophy, the area is functional hypertrophy.
are employed. This type of hyper-
trophy has little to do with such
explosive movements as hitting,
running, throwing, jumping or
performing a one-rep max. This is
why professional bodybuilders, with
training methods consisting mainly
of hypertrophies, cause an increase
in the non-contractile components
of the muscle (sarcoplasmic volume,
capillary density, and mitochondria
proliferation) are not the fastest or
even the strongest of all athletes.
The volume of sarcoplasmic fluid
inside the cell and between the
cells is increased with high volume
training. This type of training
contributes little to maximal strength
while it does increase strength

However, there are powerlifters
that possess muscularity compara-
ble to bodybuilders. There are also
bodybuilders who have equal or
greater strength than powerlifters.
So this still doesn’t mean there is
no relationship between strength
and size.
Muscle in Action:
Load and Contraction
Muscle has an all or nothing principle,
which means that during movement
or exercise muscle fibres are either
recruited maximally or not at all.
When lifting a weight, only the
required number of muscle fibres
to lift the weight will be recruited.
A light weight will only recruit a small
number of fibres. The remaining
non-functioning fibres will be moved
by the active fibres but will not play
any role in the lifting of the weight.
So, to recruit as many fibres as
possible, the resistance or weight This type of situation can be for these slow twitch fibres to
must be high or heavy enough. observed throughout many exer- recover, then intermediate and fast
All fibres are needed and more cises and muscles of the body. twitch fibres will be recruited. If the
importantly the execution of the fast twitch fibres become fatigued
movement must be precise. Muscle Fibre Types before any of the slower twitch
To achieve this contraction and To keep things simple, we will refer units can recover, force output will
bring into play all muscle fibres they to muscle fibre categories as slow eventually fall below the weight
need to be in a fully contracted twitch, intermediate twitch, and fast being used to fatigue that muscle
state and under significant load. twitch. Slow twitch motor units and failure (the inability to move that
As an example of this when we produce modest contractile force, weight) will occur.
look at the squat, at the top of the fatigue slowly, and recover quickly.
movement the muscles of the legs Because of their fast recovery Recruitment is stimulating
can be fully contracted but there profile, these are the motor units all muscle fibres with low
no resistance as the weight rests that might stand to benefit from momentum
on the skeletal structure causing no repeated exposure to stress and Only with proper execution of
adaptive stress on the contracted fatigue. Fast twitch motor units movement and adequate resistance
muscle. This is not to say the squat produce high contractile force, or weight can this recruitment take
is not an excellent movement for fatigue quickly, and recover slowly. place. Fatigue of each fibre type in
growth stimulus as the loads can Subjects who have predominantly sequence, until none can produce
be very heavy. fast twitch fibres show marked force (lift the resistance) cannot be
However a leg extension brings weakening after a single set to achieved if the weight is thrown,
all the quadriceps muscles into a failure and a long respite is required bounced, jerks or paused in the
shortened contracted state, under before strength returns to its execution. As bodybuilder’s we are
load. However this load is now a baseline. Intermediate twitch motor aiming to maximally recruit muscle
great deal lighter that in the squat. units fall between these two and exhaust it to create stimulus
Clearly, as we all know there extremes. significant enough to cause an
is benefit in performing both During a set to failure, with adaptation. We are not just trying
exercises. The squat creates high enough resistance and correct to lift a weight. That is an external
load but without full contraction, execution, slow twitch fibres are focus, as bodybuilders we need
whereas the leg extension gives a recruited first. If fatigue occurs to shift to an internal focus.
full contraction, but a lighter load. more rapidly than the time it takes By focusing on muscle contrac-

the concentric and eccentric
phases. Earning the right to use
heavier loads does not come from
throwing the weight and using large
amounts of momentum.
As a tale to explain the removing
of momentum concept I shall tell you
of another experienced bodybuilder
who asked to jump in on my leg
press sets. I explained that I had
only one set left and I’d be just
couple of minutes, he exclaimed,
“You only have 7 x 20kg plates on
each side! I can do more than that,”
he went on to boast.
I invited him to do a set “I said
I’d be two minutes,” which now
meant he would follow me by doing
a leg press. 10 seconds down,
tion, through our individual active a warm up. Lifting light weights 10 seconds up for a solid two
range of movement, causing the rapidly is dangerous. The muscles minutes. He managed just over
weights to move with a speed are not warmed up, they can 60 seconds, before he racked the
(cadence) such that it is under produce high force rapidly, but are weight and stumbled to the toilet to
control throughout each rep of each not pliable, increasing the likelihood be sick! “A great first set,” I shouted
set, only then can we recruit all the of tears, over extension of joints, as he was throwing up.
muscle fibre types. tendon and ligament damage. So reduce momentum in the
If the weight is lifted rapidly and in Instead, warm up slowly with execution of your reps, use me-
effect thrown rather that lifted the lighter weights, be deliberate in the chanical muscular work, get your
muscle/s in question will not be movement pattern, be disciplined mind - muscle connection on point
under load or tension for the entire and focus on the mind muscle and activate muscle. Use mental
repetition. This causes flat spots of contraction. As you progress in imagery, instead of thinking about
none or minimal tension or recruit- weight begin to increase the speed lifting weight, think more about
ment of muscle fibres in parts of the of each rep in each set. As the muscle shortening and lengthening.
lift. During this type of execution or weight increases and fatigue sets in, The weight will move as a conse-
lifting…the muscle is then not taxed attempt to move your heaviest quence of muscle action. Perform
sufficiently to create a hypertrophic weight as fast as possible. But now at least two sets to momentary
effect in all the muscle fibres. due to that fatigue, and high weight muscular failure of each exercise.
you are now using, it will still only And lastly enjoy your newfound
So no bouncing, jerking move slowly. Warming up this way muscle gain!
or throwing the weight, will activate all types of muscle
as all you do is undo your fibres more readily, allow you to
size gains. create the mind –muscle connection
If you are worried about performing and enable your central nervous
reps slowly, think of it this way. An system to become familiar in
athlete that can bench 200kgs producing tension throughout the
slowly under muscular control, can movement range. When you use
move 60kgs very quickly over a long focussed intention to produce a
distance…which is called throwing. contraction, the ability to cause
So properly strengthening muscle tension within the muscle is greater.
can lead to performance improve- As you warm up in this fashion
ment too. you earn the right to use a heavier
weight. Earning the right to use
The Most Dangerous rep a heavy weight comes from your
This occurs when the muscle is ability to successfully control the
fresh and at full ability as you see in weight in the previous set in both

NO HYPE,
JUST GAINZ
/// BY DEAN ‘THE PROTEIN’ LESIAK /// PHOTOGRAPHS BY PHOTOARTS BY JAY

S
ometimes, people
get too caught up in
the hype of Instagram
gurus, and what
brands tell them regarding how
amazing their products are.
But, if we were to go back to the
basics of actually learning how
to train correctly and take our
supplements in the right way,
then the gains would be a better
quality and come far more
quickly.
People often tell you it’s
necessary to train for hours on
end. No, it’s not. It’s not about how
long you train for, it’s about how
effectively you’re training. The same
applies for the diet. Yes, I eat loads.
But, it’s all about how effective your
food intake is. I don’t waste time on
pointless exercises or shovelling
in pointless calories. Quality is
everything.
I’VE BEEN ON A CUTTING PHASE So, this month I’m going to take
you through my weekly training
RECENTLY, THIS IS HOW MY TRAINING routine and diet. Nothing fancy, no
SPLIT LOOKS. silly gimmicks. Just basic DOs to get

great results…..It is gains that you’re
MONDAY CHEST 4 Rear delt machine super set with looking for after all, right?
1 Flat bench press or smith machine press barbell shrugs
2 Incline hammer strength press FUELLING MY GAINS
3 Super set dumbbell flyes, into FRIDAY BICEPS & TRICEPS This is how I structure my diet and
dumbbell presses 1 Cable push downs ensure I maximise my recovery:
4 Incline flyes, super set with cable flyes 2 Skull crushers
3 Close grip barbell presses
MEAL
TUESDAY BACK 4 Single arms rope push downs superset
1 Wide grip cable pull downs with single arm dumbbell over head 1) Oats mixed with a good quality
2 Barbell rows 1 Barbell curls whey protein and a handful of
3 One handed plate loaded machine rows 2 Seated dumbbell hammer curls mixed nuts.
4 Close grip cable rows super set 3 Preacher bunch Oats are a good complex
with pullovers 4 E-Z bar cable curls super set with reverse
grip barbell curls carb- perfect for breakfast
5 Dead lifts
when your glycogen stores are
SATURDAY HAMSTRING & QUADS depleted. Whey is great first thing,
WEDNESDAY REST
1 Lying hamstring curls as it gets into your system quickly
2 Seated hamstring curls after a long nights sleep without
THURSDAY SHOULDERS & CALVES 3 Stiff legged deadlift
1 Standing calve raises or use a smith food.
1 Leg extension 2) Chicken breast and rice, with
machine standing in a block
2 Squats
2 Seated calve raises super set donkey calve half a pint (284ml) of blended veg
3 Hack squat
raises fruit and seeds.
4 Vertical leg press super set with
1 Barbell military presses or smith machine
pendulum squat 3) Steak, two eggs and rice with
front presses
5 Lunges a cup of blended veg smoothie.
2 Dumbbell lateral raises
3 Barbell front raises super set with Pre-workout drink (5% nutrition)
cable laterals SUNDAY REST mixed with 51/50 on days I feel like
I need an extra kick.

These are packed full of pump
formulas to force more blood into
the muscles, delivering more
essential nutrients. 51/50 is a high
stimulant that I use on days I feel like
I need an extra kick. These also
have creatures loaded into them,
helping to fill my ATP (Adenosine
triphosphate) system and push
harder in my session.
TRAIN
4) Post workout serving of quality
whey, mixed with blended oats and
waxy maize. I also then add glu-
tamine (amino acid associated to
muscle tissue repair) to the
mixture.
This is the only time I have
simple carbs, as soon as I finish
training to replenish the glyco-
gen. The glutamine is a great
supplement for recovery.
When your body is under
stress it releases ammonium,
this can break down your
immune system, but glutamine
counteracts the ammonium
reaction.
5) Chicken breast with rice and
cup of veg smoothie.
6) Salmon with avocado.
7) Turkey breast with salad. I have
turkey for my last meal as its high in
the amino acid ‘tryptophan’ that
helps you to sleep.
The egg yolks, mixed nuts,
avocado and salmon give me all the
good fats that my body needs.
As you can see, my diet is very

simple and plain. I prep all my own
food, so I save time by cooking
in bulk. As you can see (below),
SMOOTHIE INGREDIENTS:
I get a huge number of great Spinach Kale Sunflower seeds
Carrot Blueberry Linseed
vitamins and minerals from veg
Celery Strawberry Pumpkin seed
smoothies. The egg yolks, mixed Avocado Grapes Flax seed
nuts, avocado and salmon give Cucumber Mango Chia seeds
me all the good fats that my body
needs. I put all of this into my smoothies, giving me a huge verity of vitamins
All the proteins I eat are complete and minerals.
proteins with all 12 essential The egg yolks mixed nuts avocado and salmon give me all the good
fats that my body needs.
amino acids, and all my carbs are
All the proteins I eat are complete proteins with all 12 essential amino
good complex carbs so they don’t acids and all my carbs are good complex carbs so they don’t spike my
spike my insulin levels, keeping me insulin levels-keeping me leaner.
leaner.

2015
BODYPOWER
KNOWS BEST
2015
79,274
2016
2016
91,124
GYM OF THE MONTH
M
onster Gym was FLEX HAS AWARDED GYM OF THE MONTH TO
set up in 2005 in MONSTER GYM, CHESHUNT. THIS HUGE FACILITY WAS
Cheshunt, Hert- THE FIRST UK WAREHOUSE STYLED GYM. IT’S SHEER
fordshire. It’s a SIZE AND VAST RANGE OF EQUIPMENT IS WHAT HAS
family run business that also INSPIRED OTHER GYMS TO FOLLOW. OVER 12 YEARS IT
HAS PROVIDED QUALITY ATHLETES TO THE
treats it’s staff as such.
COMPETITIVE STAGES FOR MANY OF THE
Monster offers a vast range BODYBUILDING FEDERATIONS.
of facilities, and boasts a huge
kitchen serving great tasting food BY DARREN NICHOLHURST /// PHOTOGRAPHS BY ROBERT MILLS PHOTOGRAPHY LTD
7 days a week.
Not only that, the gym benefits
from a full boxing ring, a cage, and
a martial arts area.
You’ll find probably the biggest
dumbbells you’ve ever laid eyes on
here too- at a whopping 150kg each,
alongside fantastic Hammer
Strength equipment. There is a
large cardio area and a supplement
store on-site.
If you’re looking for a friendly
gym with an immense atmosphere
to make you want to train hard,
this is it.
If you’re female, don’t be
intimated by the name either-
there are just as many ladies
who take their training seriously
as use Monster Gym as men.
Did you know?

Dwayne Johnson ‘The Rock’
trains at Monster Gym when he
is in town! So if you do head down,
keep your eyes peeled!
www.monstergym.co.uk
DELAMARE ROAD
CHESHUNT
WALTHAM CORSS
EN8 9SU
TEL: 01922 637 999

“ALL I WANTED, WAS TO STEP ONTO
THE LEGENDARY MR. OLYMPIA STAGE,”
BEGINS EDDIE. BUT AT WHAT COST
WAS THE JAMAICAN BORN,
BRITISH BUILT MONSTER WILLING TO
ACHIEVE THIS GOAL?
/// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY MADELEINE WINSTON

T
hese were the times knew that his genetics and Looking back, Eddie had a
when bodybuilding was everyday life wasn’t going to continual battle going on in his
very much an experimen- allow him to ever beat these mind whilst being this focused
tal period, where the science legends he very much looked up bodybuilding machine.
and studies that we have today to and chased in achievement His thoughts are, “As a parent,
just wasn’t around. for so long. I look in at this extremely fo-
However, the information “I competed against Phil Heath cused sport now. I regret the
that was available was from in 2006, at the New York Pro. But time I didn’t spend with my
the experience of other real now I don’t even recognise him, family, mentally and physically
hardcore previous bodybuilders I used to love the way Phil due to always having the next
work ethics. looked. He was perfect, healthy meal, session or show in my
Eddie admits, “I was always and muscular, exactly what we mind. I was never there, even
trying to improve, always are trying to portray to the when my body was.”
following the trend of what public,” says Eddie. He realises now, that time has
everyone else was using or After coming home, realisation gone, and wishes he could have
how they were training to be hit. He told FLEX, “I no longer the family time back. The reality
competitive.” wanted to push my body to the was, the way he lived his life
Eventually after 16 years of limits, at what risks to my health was like an addiction to every
competing Abbew won his Pro am I willing to go?” excessive part of what he had
card in 1997. Now he knew that in He knew what he would to give in commitment, in order
order to get to his ultimate goal have to do, the force feeding, to be the best bodybuilder, he
‘The Sacred Olympia Stage’ he the excessive lifting and the could. The fact that his hobby
would have to push his body chemical pressure on his had become a job and the fun
above and beyond anything else internal organs, in training was lost, because
he had previously done, in every “For what, another trophy and every session counted.
way he needed, and at all costs. liver failure, I’m not willing to take
He remembers, “I was inspired that risk,” he says passionately. Life After Bodybuilding
by Sergio Oliva, I loved the iconic He used to be excited about Now, he is going back to the
waste to shoulder width, I wasn’t the Mr. O, watching it live and good old days of making training
entirely comfortable with seeing how everybody looked, fun again. He realises there is
becoming to freakish.” but that excitement had gone, more to training, “I train now,
10 years after earning his “I’m not inspired by what body- like I used to. I train instinctively,
Pro card, he was invited to the building has become, the big listen to my body and just enjoy
Mr. Olympia. “I couldn’t believe it, distended stomachs, the ultra- every lift, because it’s just
I was going to be stood next to freakish unachievable size.” for me.”
the greats. The emotions and He remembers, “Bodybuilders He agrees that in order to
excitement this achievement physiques used to be achievable achieve an amazing goal, you
gave me, transpired into a huge with huge work, but now it’s have to be excessive. You also
amount of drive. I was now even almost unrealistic to force this still have to make sure you don’t
more unstoppable and focused type of growth,” we’re told. lose touch of what is around
than ever before,” reflects Eddie. As a qualified nurse, he knew you, who’s supporting you, or
This was when he pushed his that the excessive use of drugs how you should be supporting
body to the limit. His training, and forcing the body beyond others. This is what Abbew
food and supplementation its limits was dangerous and told FLEX he did to keep himself
regime was increased. The Mr. he mentally just couldn’t do this in touch with his reality of life
Olympia stage was now in sight. anymore. and values.
Now, Abbew is trying to “I made notes, I put them all
It Suddenly Dawned on Me promote healthy living, clean over, where I knew I would
Eventually the time came when eating and competing within your see them at times of thought.
he walked out under the bright physical and mental boundaries. These notes had messages like,
lights of the Mr. O stage. “I was He now does competition prep I have family and I have a life.”
stood right there, next to the for people from his gym (Olym- These notes served as a
best in the world,” He said. pian Gym) in Hemel Hempstead. reminder, this point of his
“I was in awe, Phil and Big He likes to prep the Men’s life as a bodybuilder was just
Ronnie were in the same line Physique and Woman’s Bikini a phase, albeit a great one.
up as me.” classes now, simply because However, we were told one
Whilst stood next to these elite this is a look that anyone can last piece of advice “I believe
physiques, something dawned attain without causing any health that you have to build a life,
on Abbew. He knew his level, he implications now or later in life. NOT just a body.”

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UNDER THE MICROSCOPE /// BY DEAN CONNOR
BPI BEST BCAA w/ENERGY brain, firstly the A1 variant,
R
eaders of Flex will
be no strangers to that which when activated
feeling of walking through promotes sleepiness. By
the doors of the gym blocking it, caffeine can
ready to crush everything that is in therefore exert its effect
sight. The love of the physical game on increasing alertness.
runs deep in the veins, but there are Secondly, by blocking the
times when that mental and physical A2A receptor, there is a
energy are just nowhere to be positive effect mood by
found. Maybe the alarm clock has increasing levels of dopa-
gone off and you would prefer to mine. Caffeine has also been
just hit that snooze button and roll shown to increase power
over, staying in your warm bed output which is beneficial for
thinking “I’ll just go tomorrow.” The both resistance training and
thought of pushing those weights, anaerobic training, the dose
pushing that prowler or that uphill for this effect however is
battle of the Stairmaster is simply dependent upon body size
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Finally, caffeine has a
Those missed sessions can add positive effect on thermo-
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progress you desire to hit road- to be released through its
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is providing so that you are truly Branched Chain Amino Acids
getting the benefit of the ingredient Tyrosine (BCAA’s)
at a dose suitable to you. L-Tyrosine is an amino acid that There are three branched chain
Each of ingredients listed in BPI can be found in the diet. In supple- amino acids, leucine, isoleucine and
Best BCAAw/energy has included mental form, it is metabolised to valine. For people with a low dietary
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Caffeine is a powerful stimulant and Green tea extract Leucine is the major player in
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2017
TWO GREAT FRIENDS OF BODYPOWER, REST IN PEACE.
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VITAL STATS:
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APRIL 2018

40 MUSCLE TO MODEL 112 IFBB PRO CECIL CROASDAILE

PHOTO CREDIT: PHOTOARTS BY JAY

athlete and After battling with a tropical meals.

CHIEF EXECUTIVE OFFICER UK MANAGING DIRECTOR

PRINTED IN UK BY PCP Tel: 01952 585585

President of the IFBB Professional League JIM MANION

public. My design was lightweight

These were hard lessons and

Start something, it summarised that the market

6 FLEX | APRIL 2018

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10 FLEX | APRIL 2018

APRIL 2018 | FLEX 11

APRIL 2018 | FLEX 13

HAMSTRING FOCUS, LEGS

14 FLEX | APRIL 2018

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Creating an unstoppable drive

APRIL 2018 | FLEX 21

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APRIL 2018 | FLEX 23

It turned out Leroy was

24 FLEX | APRIL 2018

APRIL 2018 | FLEX 25

RISING STAR- POD

28 FLEX | APRIL 2018

APRIL 2018 | FLEX 31

32 FLEX | APRIL 2018

APRIL 2018 | FLEX 33

TRAINING EFFECTIVELY IS A SKILL THAT TAKES

APRIL 2018 | FLEX 35

1. Working the desired

for their shoulders (deltoids) and

36 FLEX | APRIL 2018

3. Work the full range

APRIL 2018 | FLEX 37

One thing that is also extremely

When this happens you not

My top tips for keeping

38 FLEX | APRIL 2018

MAX O’CONNOR HAS EARNED

40 FLEX | APRIL 2018

APRIL 2018 | FLEX 41

42 FLEX | APRIL 2018

Muscle and Modelling

APRIL 2018 | FLEX 43

Max believes every opportunity passion as something you can

MAX’S 4 DAY TRAINING SPLIT

Close grip pulldowns 2 x warm up Warm up x 20 + Use the negative.

Rack pulls 4x working sets Working x6-10 Don’t bounce of rack.

CHEST AND SHOULDERS SETS REPS KGS NOTES

Incline dumbbell press 1 x warm up Warm up x 15+ Use a subtle incline.

44 FLEX | APRIL 2018

Leg extension 4 x working Working x 12 Inc 2 dropsets.

ARM SETS REPS KGS NOTES

Barbell bicep curl 2 x Warm up Warm up x 20 Use a straight bar.

Alternating dumbbell urls 3 x working Working x 15 e Keep movement controlled.

Triceps pushdowns 1 x warm up Warm up x 15 Alternate handles every sesssion.

APRIL 2018 | FLEX 45

APRIL 2018 | FLEX 47

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48 FLEX | APRIL 2018