TNA KNOCKOUT CHRISTY HEMME

NOVEMBER 2013 flexonline.com

FLEXONLINE.COM

Display Until Nov. 25, 2013

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MEET THE MAN BEHIND THE MUSCLE AT FACEBOOK.COM/ISOPURE

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*In an eight-week, randomized, double-blind placebo-controlled study of healthy male volunteers, 18 subjects completed three sets of resistance training (RT) daily + Amplified Mass XXX,™ and 16 subjects performed fi ve sets of RT daily with no supplement. After eight weeks, subjects on Amplified
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Amplified Mass XXX.™ †Product was tested for over 145 banned substances on the 2013 World Anti-Doping Agency (WADA) prohibited list via HFL skip lot testing protocol #ICP0307. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose,
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FEATURES
148 BEN TO HELL
148
Ben to Hell
AND BACK and Back
10 reasons Ben Pakulski’s
training is so unique—and
so effective!

162 OLD SCHOOL

SHOULDER SMASH
Dennis James and
Toney Freeman talk
shop on building round,
capped delts.

180 GREATEST
NATIONAL
CHAMPIONS
The 12 greatest NPC
Nationals champions
of all time.

187 USA TO THE MAX

Super-heavyweight
Max Charles triumphs
at the 2013 NPC
USA Championships.

206 GUNNING FOR

GLORY
Brian Yerskey levels
his aim at the pro ranks
with this biceps and
triceps workout.

214 THE ROAD LESS

TRAVELED
Shawn Rhoden’s Olympia
training journal: Part 2.

220 DE-VISION
Belgium’s Clarence DeVis
sets his sights on moving
up the IFBB Pro ranks.

230 KNOCKOUT
Christy Hemme: right
where she wants to be.

242 WINTER MASS

Part 1: the real deal on
how to get big!!
$)"3-&4-085)*"/

COVER PHOTOGRAPH
BY CHARLES LOWTHIAN

16 FLEX | NOVEMBER ’13

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DEPARTMENTS
24 Chairman’s Letter 112 Westside Rules
26
WEIDER
Arnold’s Page Squatting 600 pounds easy.
34 King Khan Unleashed 118 Advanced Nutrition
Zack talks not stealing from Vancouver
women, fowled burglary, and his usual
No breakfast for fat loss.
120 Big-Ass Mass ATHLETES
unusual current events. Finding the sweet spot.
41 Hard Times 122 Advanced Bodybuilding 250 Phil Heath
Kai’s TV time on Good Day NY, the A new look at cholesterol.
Generation Iron red carpet premiere, 128 Hardcore Nutrition
252 Kai Greene
the 2014 50th Olympia anniversary, The breakfast research paradox. 254 Mamdouh
and much more!
132 Advanced Supplements Elssbiay
82 NPC Report
The latest industry news.
Our top supplement picks of the month. 256 Branden Ray
270 The Diet Doc 258 Fouad Abiad
92 Extreme Muscle Kick-start your metabolism: Part 1
Expanding the rib box for
274 Get Ready! 260 Frank McGrath
dramatic V-taper.
96 Gym Bag
Contest prep cardio. 262 Shawn Rhoden
Our usual mix, including training tips, 284 Events 264 Flex Lewis
research, H.U.G.E.®, and more. Contests coming to your area.
288 The Shot
266 Roelly Winklaar
110 Only the Strong 268 Erik Fankhouser
Protein intake primer. Invincible: Vince Taylor

162
Dennis James and
Toney Freeman

187 USA to
the Max

180
Lee Haney
at the NPC
Nationals

230
Knockout
Christy Hemme

18 FLEX | XXX ’11

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EVP/Group Publishing Director CHRIS SCARDINO

Chairman & Chief Executive Officer DAVID PECKER

Founder and Chairman Emeritus JOE WEIDER (1920–2013)
President of the IFBB Professional League JIM MANION
Editor-in-Chief ROBBIE DURAND

EDITORIAL ADVERTISING
Executive Editor ARNOLD SCHWARZENEGGER
Advertising Director DARA MARKUS
Managing Editor, Enthusiast Group/Books BRIAN GOOD VP Digital Sales, Corporate CRAIG PAVIA
West Coast Editor DAVE IAN LEE Marketing Solutions Director ANGIE WALKER
Chief Medical Adviser CARLON COLKER, M.D., F.A.C.N. EASTERN SALES OFFICE
Senior Writer GREG MERRITT 4 New York Plaza, 4th Floor, New York, NY 10004; (212) 339-1900; fax (212) 510-1947
Account Manager MIKE MYERS
Online Web Editors ANGELICA NEBBIA,
Digital Sales Manager STEVE HIGGINS
Copy Chief PEARL AMY SVERDLIN
Business Manager IVELISE ESTREMERA
Copy Editors NINA COMBS, Administrative Assistant TRACY GUNTHORPE
JEFF TOMKO, HEIDI JACOBS
Research JAMES RILEY DETROIT SALES OFFICE
Editorial Production Director RUSSELL MENDOZA RPM Associates, 285 Coats Road, Suite 206, Lake Orion, MI 48362; (248) 690-7013
Detroit Sales Representative JAY GAGEN
Editorial Production Coordinator VICTOR KIM
Associate Editor NICOLE ADAMO MIDWESTERN SALES OFFICE
1005 West Grove Street, Arlington Heights, IL 60005; (312) 545-8041; fax (847) 749-0469
ART Sales Director DARRIN KLAPPRODT

Art Director SEAN OTTO WESTERN SALES OFFICE

Senior Designer AYINDE FREDERICK 6420 Wilshire Blvd., 15th Floor, Los Angeles, CA 90048; (818) 595-0473
Account Manager TALIN BOUSTANI
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EDITORIAL CONTRIBUTORS SOUTHEASTERN SALES OFFICE
J.M. MANION, MIKE BERG, TONY MONCHINSKI, 1000 American Media Way, Boca Raton, FL 33464-1000; (800)
LARRY BROWN 500-1012; fax (561) 266-0664

PHOTO AND ART CONTRIBUTORS PRODUCTION

Staff Photographers
Production Manager ANN MCCAFFREY
JASON BREEZE, BILL COMSTOCK, CHARLES LOWTHIAN Distribution Manager MARC MELCHER
Contributors
RON AVIDAN, ALBERT BUSEK, CARUSO, ISAAC HINDS,
W E I D E R P U B L I C AT I O N S , L L C
KEVIN HORTON, CHRIS LUND, J.M. MANION, TONY MONCHINSKI, A SUBSIDIARY OF AMERICAN MEDIA, INC.
JEFF SYGO, PAVEL YTHJALL, ART ZELLER
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Executive Vice President/Chief Marketing Officer KEVIN HYSON
Managing Dir., Weider Pub. Ltd. (Europe) Executive Vice President, Consumer Marketing DAVID W. LECKEY
MARTIN CHEIFETZ Executive Vice President/Chief Financial Officer/Treasurer CHRIS POLIMENI
(UK) 44-142-350-4516; fax: 44-142-356-1469; e-mail: mcheifetz@weideruk.com Executive Vice President/Chief Digital Officer JOSEPH M. BILMAN
Executive Vice President, Digital Media Operations/CIO DAVID THOMPSON
FOREIGN EDITIONS Senior Vice President, Operations ROB M. O’ NEILL
General Manager, AMI International & Syndication LAWRENCE A. BORNSTEIN

Algeria Argentina Australia Bahrain Belgium Chile Croatia DISCLAIMER Please consult your physician before beginning any exercise or diet program, or
when making changes in an existing program if you have any doubts about your health status.

Ecuador Egypt France Germany Gibraltar Guatemala Ireland 35,17(',186$

:($6680(125(63216,%,/,7<)255(7851,1*8162/,&,7('0$7(5,$/,1&/8',1*%87127
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Italy Kuwait Lebanon Luxembourg Malta Mexico Netherlands

New Zealand Oman Paraguay Peru Qatar Saudi Arabia Spain

Syria United Kingdom Uruguay Venezuela

22 FLEX | NOVEMBER ’13

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THE BEST OF THE BEAST

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of each product. †Product was tested for over 145 banned substances on the 2013 World Anti-Doping Agency (WADA) Prohibited List via HFL skip
lot testing protocol #ICP0307. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to
diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest you. ©2013 General Nutrition Corporation.
May not be available outside the U.S. WorldMags.net
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SPICE IT UP!
Variety is the spice of life, they
say—and when it comes to
bodybuilding, that’s doubly true.
If you look back over FLEX’s extensive history,
you’ll see a long span of different types of
workouts. When Joe Weider invented his “Weider
Principles,” they consisted of a list of weightlift-
ing truisms and included more than two dozen
training principles. Our very own executive
editor, Arnold Schwarzenegger, attributed
his early bodybuilding success to these
principles, which we still use to this day.
Reading FLEX is like having an entire team
of the world’s best pro bodybuilders,
scientists, trainers, and industry reporters in
your home every month.
What makes FLEX the authority on body-
building is that in each issue we give our readers
the exact same training and nutrition programs
used by the best bodybuilders in the world.
There are no “secret” training routines and diets,
because FLEX updates you with the latest news
and innovations each month.
We also know how confusing it can be
with all the misinformation that can be found
in gyms, so we’ve hired all the best Ph.D.s,
trainers, contest prep coaches, and elite body-
builders to supply you with the most accurate
bodybuilding information on the market.
FLEX gives you all the latest training and nu-
trition tips and expert advice you need to pack
on muscle, lose body fat, and make continuous
improvements in the gym. And it would have
been easy for us to simply rest on our laurels
and continue through the second decade of the
21st century with blinders on, ignoring all the
advances in training taking place around us.
But we’ve always prided ourselves on being the
front-runner in bodybuilding, so—by embracing
new training protocols—we constantly expand
our message while helping give you a qualified
perspective on them. We’re like a rallying point
for good ideas—the kind that can help get you
into the best shape of your life.
In short, there’s something in this maga-
zine for everyone who’s looking to build a
powerful, lean physique. I encourage you to
“shop around” inside this issue and sample
some of everything it offers. There’s enough
variety to spice up your training for many
months to come.
Or at least until our December issue! FLEX
1"7&-:5)+"--

DAVID J. PECKER
Chairman, President, and
Chief Executive Officer of
American Media, Inc.

24 FLEX | NOVEMBER ’13

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BY ARNOLD SCHWARZENEGGER, E R

BACK ATTACK
WORKOUT
EXERCISE SETS REPS
T-bar Row 3–4 8–10
(close grip)
Seated 3–4 10–12
Cable Row
Lat 3–4 8–10
Pulldown

STUCK IN
(wide grip)
Lat 3 10–12
Pulldown

THE MIDDLE
(reverse
grip)
NOTE: This routine brings up the
muscles of the middle back with
Develop thickness and carve detail in your close-grip rows through a full
range of motion. Heavy lat
middle back with these simple techniques training follows.

Bodybuilding isn’t just about building muscle. A good physique is balanced—every body part is developed proportionately, and
nothing important is missing. Yet many advanced competitors (even some in the pro ranks) display huge backs and wide lats but have
very little middle-back definition. Because the back consists of several muscles, different areas of the back need to be trained using a
variety of exercises and techniques. Virtually all back exercises involve some kind of rowing or pulldown movement (pullups fall into the latter
category), but various muscles in the back respond differently to changes in grip width, range of motion, and weight.

GRIP WIDTH AND RANGE OF MOTION your shoulder blades back as you move the is lighten the load a bit. Trust me, you can
Q Grip width is closely related to range of weight and squeeze them together at the top still build muscle without using superheavy
motion. When you use a narrow grip for of each rep. If you pile on too much weight weights. I recommend training the bigger
$0635&4:0'8&*%&3)&"-5)"/%'*5/&44

rows and pulldowns, your potential range of
motion increases. To focus on the muscles
of the middle back (namely, the rhomboids
and the middle traps), use a grip that allows
for the widest range of motion possible,
especially when doing rows.
Bodybuilders often perform heavy rowing
exercises to develop their lats. While this
practice is effective at building wide, thick
lats, going too heavy limits your ability to
train the middle-back muscles. To engage the
rhomboids and middle traps, you must pull
during rows or pulldowns, you won’t be able to
retract your shoulders far enough to work the
middle back, which limits the development of
your rhomboids and middle traps.
Almost every bodybuilder who has a big,
wide back but no middle-back detail will
also have huge biceps. This is a side effect
of performing heavy rows that prevent him
from being able to pull back his shoulder
blades and squeeze them together; as a
result, the biceps do most of the work at the
top of the movement. All you need to do
lats first, while you’re fresh, and the smaller
middle-back muscles later in your workout.
If your rhomboids and middle traps are
especially weak, however, feel free to do your
full-range-of-motion, close-grip rows first in
your workout and save your wide-grip rows,
pulldowns, or pullups for later.
It all comes down to prioritizing your
training to bring up your weak areas. Follow my
advice on targeting the middle back, and you’ll
build detail and thickness in your rhomboids—
and traps you never knew you had. FLEX

26 FLEX | NOVEMBER ’13

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 FLEX THE FREAK
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BY ZACK KHAN

FOWLED
BURGLARY
Q A parrot named
Emerald has been
praised for helping
to foil a suspected
burglary in Florida.
When the 21-year-old
parakeet started
squawking louder
than normal in his
cage, his owner real-
ized something was
wrong. Suzette
Beesley looked
outside of her home
in Tampa and noticed
that someone was
trying to burgle her
neighbor’s house. She
told myfoxtampsbay
.com, “I heard this
bird making this
serious squawk-
ing” and called 911
while Emerald kept
a watchful eye from
his cage. Hillsborough
County Sheriff depu-
ties then surrounded
the neighbor’s house
and reportedly
tackled suspect Hans
Christensen, 31, as he

VANCOUVER
tried to get away.
Emerald has now
been hailed a hero.
The parrot was just

VIGILANTE
Hey, guys! How’s it going?
I’ve been upping my temp
and intensity in the gym and
shedding some fat. You never know,
you might see me on an IFBB stage
sooner than later, so I hope all these
delusional people who think I’ll never
step onstage might be eating their
own words and choking. Never
underestimate the power of the mind.
constipated and was
making noises, as it
needed to poo and it
was a coincidence that
a burglary happened
to take place. What
why would someone do this to me?’ ” needed a test drive. She said the man some people do to
she told NBC’s Kevin Tibbles. Kayla, hesitated but warily let her try out the get into the news! Ms.
that’s like saying to a lion, “I am a bike. That’s when Smith hopped on, Beesley said, “I may
vegetarian,” and let’s see if that f—ker started pedaling—and never returned. have called 911, but I
doesn’t bite you in your ass. “I was feeling like a squirrel nibbling give praise to this bird
Then, when a friend noticed a on some nuts,” Smith told Tibbles as the one that told
Craigslist ad for a similar bike, selling for (I wonder which nuts she’s talking me that someone was
$300, she got mad. “Asked for karma about). Although police say her taking getting into that home.
to run him over with a flatbed truck,” matters into her own hands was a The bird was telling
the 33-year-old said. “I was so angry.” dangerous idea, Smith is happily back you that you’re a crazy
+"40/#3&&;&*450$,1)050$0. 

All the guys who are overcoming
adversity believe and achieve.
Okay, let’s see what crazy news I’ve
got for you…
Don’t steal from Kayla Smith,
because the Vancouver woman won’t
hesitate to steal right back.
After her $1,000 bicycle was stolen
last week while locked up at the Olym-
pic Village, Smith became despondent.
“I was like, ‘I’m a good person, like,
Smith contacted police but thought
they might take too long to act.
“THIS GUY IS SELLING MY BIKE
RIGHT NOW!!!” she wrote on the
online site Reddit. “I am not missing
this opportunity waiting for a call. So I
jump into action.”
Smith turned vigilante and set up
a sting. She made arrangements to
meet the seller at a local McDonald’s
parking lot. She told the seller she
on her bike again and says screw them bitch and I need to get
fat, donut-eating mofos. the f—k out of here.
Smith, who confirmed the bike
was hers by checking its serial number,
feels happy about getting her revenge.
“Sometimes you just need to stick up
for what’s right and for what’s yours,”
she said. Well done, you crazy-ass
bitch…All I can say is that if the police
did their jobs, we wouldn’t have to
take matters into our own hands.

34 FLEX | NOVEMBER ’13

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YOU’RE STARTING
TO FEEL SLEEPY…
Q A hospital patient whose day job is being a
hypnotist has had his sixth operation without
anesthetic. Alex Lenkei chose to forgo tradi-
tional anesthesia and instead put himself in a
trance for the ankle replacement surgery. While
it wasn’t the 66-year-old’s first foray into the
world of operations under hypnosis—he has had
six operations that way—it was the first time for
orthopedic surgeon Dominic Nielsen.
Dr. Nielsen performed the two-hour opera-
tion, which involved a saw cutting through
Lenkei’s bone, at Epsom Hospital in Surrey. “It
certainly was a bit nerve-racking making the
first cut, not being sure whether he would be
able to feel it, but once we got through that
bit, it became very much like doing any other
ankle replacement,” said Dr. Nielsen. “He did
amazingly well with the whole thing.
“To be honest, it was just like doing any oth-
er operation. Alex went through the process,
which took a very short period of time, and he
told us he was ready to go ahead...It sort of
went out of my mind that he was awake and
able to correspond. He made a couple of com-
ments during the operation, which obviously
reminded us that it was a strange experience.
He commented at one point on the noise of
the saws and was just asking how it was going.
It was very strange.” An anesthetist was on
WorldMags.net
hand in case anything went wrong during the
July 8 operation, but he was not needed.
Lenkei, from Worthing, West Sussex, said,
“I’m not averse to anesthetic, it’s just that my
pain control is a hell of a lot better than the
medical profession’s and I heal a lot quicker
because my body doesn’t have to get rid of
all of the chemicals. Most doctors are scared
because obviously it isn’t something that they
come across often in the medical profession,
as such. The brain is a very sophisticated
computer and if you press the right buttons
it will do amazing things—if you press the
right buttons it will switch certain things off.”
Lenkei, who suffers from osteoarthritis, has
had six operations without general anesthesia,
including surgery on his hand, a hernia re-
moval, and freeing a trapped nerve
near his elbow.
*4""$)*/%4*450$,1)050$0.
It just goes to show what our brains are
really capable of. Everyone should have that
gift. There would be a lot less suffering around
the world if people had the skills to erase pain
and be more positive in their journeys through
life instead of living their lives with nonstop
painkilling prescriptions.
Until next time, be safe and be crazy, so
people will not f—k with you! Nah am saying
peace out, pussy cleats… FLEX
 WorldMags.net

Follow us
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Nutrex.com
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 WorldMags.net Photos by MARION CURTIS

BIG NEWS, GOSSIP,

AND MORE

GENERATION IRON
WORLD PREMIERE
It’s the summer blockbuster bodybuilding
fans have been dying to see, and it was totally
worth the wait as a little more than one week
out from the 2013 IFBB Mr. Olympia, two-time defend-
ing champion Phil Heath, challengers Kai Greene,
Branch Warren, Victor Martinez, and Ben Pakulski
made time in between training, dieting, and endless
cardio sessions to put on their custom-tailored suits and
represent the world of bodybuilding for the red carpet
premiere of Generation Iron, the docudrama by writer/
director/producer Vlad Yudin and Vladar Company
partner and co-producer Edwin Meija. —Continues on next page
WorldMags.net FLEXonline.com 41
 WorldMags.net
Prior to the New York premiere
at the Regal Union Square Stadi-
um 14 (at 850 Broadway, between
13th Street and 14th Street),
the movie received plenty of
mainstream airplay, logging tons
of hits on Apple iTunes, as well
as being featured on Fox News,
hulu.com, IMDB, and other media
outlets. Billboards were seen
in Times Square, NY;
in L.A. at Sunset Blvd.
and downtown; plus
Orange County;
Dallas; and San Diego.
The feature-length
film opened nation-
wide on Sept. 20 to
critical acclaim.
Also serving as
executive produc-
ers are Jerome
Gary, producer
of Pumping Iron,
Damon Bingham,
AMI chairman and
CEO David J. Pecker,
and Jim Manion, NPC
and IFBB Professional
League president. And
no, with the 2013 Mr.
Olympia less than a week
away, none of the film’s
stars went off their diets
with a jumbo bucket of
popcorn while watching
themselves on the big
screen. Stay tuned next
month for an exclusive
look at the Los Angeles
premiere! FLEX
—Continues on next page

42 FLEX | NOVEMBER ’13

WorldMags.net
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 WorldMags.net
Joe Weider with the
first Mr. Olympia,
Larry Scott, in 1965.
2014 OLYMPIA
WEEKEND
50TH EDITION
Get out your
permanent red
markers and circle
these dates: Sept. 18-21. That’s
when the sport’s ultimate
weekend kicks into action as the
2014 IFBB Joe Weider’s Olympia
Fitness and Performance
Weekend moves up one week
earlier than this year’s event and
this one is guaranteed to be the
biggest of them all as, wait for
it…the Olympia celebrates 50
years of excellence. That’s
right, bodybuilding’s crown
jewel, started by Joe Weider in
1965, hits the big five-0, the half-
century mark next year, so trust
us when we say, “You Do Not
Want to Miss It!”
All the festivities will take
place at Orleans Arena and the
Las Vegas Convention Center in
48 FLEX | NOVEMBER ’13
Las Vegas, NV, so yes, it will still
be the perfect summer-ending
adventure—with more muscle,
more babes, more thrills, and
more fun for everyone—just
sooner! We know it’s a bit early
to be talking about next year’s
event, but seeing as how it is the
OLYMPIA 50TH EDITION
SEPT. 18-21, 2014
WorldMags.net
50th, we’re keeping fans in the
loop when we get any informa-
tion on the hottest ticket in
town. So keep your eyes on
the pages of FLEX and be sure
to tune into mrolympia.com
for the latest 2014 Olympia
Weekend news.
BODYPOWER
GOES PRO
QBodyPower is proud to an-
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the IFBB BodyPower Pro, the
U.K.’s newest pro bodybuilding
contest, taking place at the
2014 BodyPower Pro Expo.
“Bodybuilding has always
been big in the U.K.,” IFBB Pro-
fessional League president Jim
Manion said. “There has been a
long history of great champi-
ons competing in England, and
next year the IFBB Pro League
is proud to keep that tradition
alive with the BodyPower Pro.”
The BodyPower Pro is
set to feature an exciting and
varied three-class lineup.
Visitors can expect to see
top names from the world of
bodybuilding battling it out in
the 212, figure, and for the first
time ever in the U.K., the pro
wheelchair division.
The addition of the pro
wheelchair class is a proud
moment in the history of the
expo. As an industry leader
and the U.K.’s No. 1 fitness
expo, BodyPower is a strong
advocate of fitness for all
and supports the notion that
disability is no obstacle to
achieving our goals.
BodyPower CEO Nick Orton
commented on the announce-
ment: “The introduction of
a pro show into the expo
program is fantastic news for
our visitors. The size of the
show and its following have
snowballed year after year,
justifying the need to take it to
the next level. The BodyPower
Pro will certainly do that!”
Spectators will also be
treated to a lineup of world-
renowned open competitors,
who will take to the stage for
guest posings throughout the
BodyPower Pro.
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expo visitors. The finals of the
eagerly anticipated BodyPower
Pro will take place on Saturday
evening and will be ticketed
separately from the day’s expo.
For more information on
the IFBB BodyPower Pro call
01926-485423 or email info
@bodypowerexpo.co.uk.
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 WorldMags.net

IFBB president
Dr. Rafael Santonja
with His Highness
Sheikh Abdullah Bin
Rashid Al Khalifa

2013 IFBB AMATEUR

OLYMPIA WORLD SHOWDOWN
Now in its third year, the IFBB Amateur Olympia continues to smash all records as the biggest bodybuilding event in the
Middle East, Asia, and Africa. The 2013 rendition on Dec. 5-7 moves to Manama, in the Kingdom of Bahrain. In 2011 Sami Al
Haddad won the coveted overall and IFBB pro card, and last year Egypt’s Mamdouh “Big Ramy” Elssbiay scored the overall win and
IFBB pro card en route to sending seismic waves felt around the
world earlier this May at the New York Pro, where he won
his pro debut and established himself as an instant threat for
PRIZES
the Mr. Olympia. This year’s winner will also earn an IFBB pro Q U.S. $5,000 Q U.S. $2,000 Q Overall winner
card and a special invitation to the 2014 Mr. Olympia. Sched- 1st place for 3rd place for earns IFBB pro
uled guest posers are past champions Al Haddad and Elssbiay. each division each division card and receives
The three-day event also includes several seminars and a Q U.S. $3,000 Q U.S. $5,000 a special invite
Fitness & Wellness Expo. 2nd place for overall winner to the 2014
IFBB president Dr. Rafael Santonja, who was instrumental each division Mr. Olympia
in making the event a reality, said: “The Amateur Olympia in
Manama, Bahrain, organized under the leadership of H. H. Sheikh
Abdullah Bin Rashid Al Khalifa, will close the IFBB International
DIVISIONS
competition season on the highest note. Manama is a very attrac- Q Up to and Q Up to and Q Up to and
tive and modern city, and the capital of the Kingdom of Bahrain. including 70kg including 80kg including 90kg
The championship will take place in an excellent venue with the (154 lbs.) (176 lbs.) (198 lbs.)
best international amateur athletes competing for this legendary Q Up to and Q Up to and Q Up to and including
title. All the ingredients are there for a great success and the high- including 75kg including 100kg (220 lbs.)
est celebration of sport.” (165 lbs.) 85kg (187 lbs.) Q Over100kg(200lbs.)

2013 IFBB AMATEUR OLYMPIA

WORLD SHOWDOWN
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MANAMA, KINGDOM OF BAHRAIN
MROLYMPIAAMATEUR2013.COM
50 FLEX | NOVEMBER ’13
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Good Day NY team shows

their muscle! Mike Woods
(left) and Duke Castiglione
(right) hit a pose with
Kai Greene.

SCENE ON

GOOD DAY NY
July 29, 2013, New York, NY

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30
MR. OLYMPIA
Toney Freeman 30
Johnnie Jackson 20
TONEY Lionel Beyeke 12
FREEMAN Ben Pakulski 11
Ed Nunn 9

OLYMPIA 212 SHOWDOWN

Sami Al Haddad 13
Mark Dugdale 8
Guy Cisternino 8

20
Raul Carrasco Jimenez 7
Masoom Butt 6
JOHNNIE MS. OLYMPIA
JACKSON Maria Rita Bello 7
Cathy LeFrancois 5
Tina Chandler 5
Anne Freitas 4
Juanita Blaino 4

FITNESS OLYMPIA
Regiane Da Silva 18
Trish Warren 8
Whitney Jones 8
Diana Monteiro 7
Nicole Duncan 6

FIGURE OLYMPIA

12
Kamla Macko 16
Natalie Waples 13
Swann Cardot 13
Allison Frahn 13
LIONEL BEYEKE
Kimberly Sheppard 11

2013 IFBB OLYMPIA

BIKINI OLYMPIA
Lacey DeLuca 14
Tiffany Boydston 13
Jessica Arevalo 13

QUALIFICATION SERIES
Tawna Eubanks 13
Gigi Amurao 13
OLYMPIA WOMEN’S

FINAL RESULTS
PHYSIQUE
SHOWDOWN
Karin Hobbs 11
Mindi O’Brien 9
Jillian Reville 9
Venus Nguyen 8
#*--$0.450$, 
*4""$)*/%4

The race to qualify for 2013 Olympia Weekend

Presents Mikaila Soto 7
competition has concluded and this year proved to
be a nail-biter, with several shakeups throughout OLYMPIA MEN’S
the season. Here’s a quick refresher course: Competitors earn PHYSIQUE
SHOWDOWN
points based on their contest placings with the top five earning a
Tyler Anderson 12
spot in their respective division at the Olympia. In the event of a tie, William Sullivan 12
the competitor with the best top five placings will get the final berth. Alexandre Carneiro 11
Here are the final qualifiers in each division for Joe Weider’s 2013 Brought to You By
Jason Poston 11
IFBB Olympia Fitness and Performance Weekend. Stephen Mass 10

56 FLEX | NOVEMBER ’13

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FLASH REPORT

2013 IFBB EURO A

SUPER SHOW
When Steve Kuclo won the super-heavyweight and overall titles at
the 2011 NPC USA Championships, many were of the opinion that the
5'11", 265-pounder would make an impact in his rookie season. The
Detroit, MI, native, who currently resides in Plano, TX, didn’t quite deliver,
finishing third in his debut at the New York Pro—respectable enough given the
talent of the lineup but hardly the “Hello, IFBB Pro League” he was looking for.
Now in his sophomore season, Kuclo has made good on the hype, winning the
2013 Europa Super Show in his adopted home state of Texas. Although not the
most conditioned man in the lineup—that distinction went to runner-up Essa
Obaid—Kuclo’s combination of size, proportion, and density gave him the edge
and his first Mr. Olympia qualification.

MEN’S
PHYSIQUE
1. John Nguyen*

2. Stephen Mass

3. Vincent Fiore

* Qualifies for 2013

IFBB Men’s
Physique Showdown

WOMEN’S
PHYSIQUE
FIGURE
1. Dana Linn Bailey*
MEN’S
2. Jillian Reville
1. Dana Ambrose* BODYBUILDING
3. Karin Hobbs
2. Julie Mayer-Hyman 1. Steve Kuclo* * Qualifies for
* Qualifies for 2013 3. Swann Cardot
IFBB Women’s
2. Essa Obaid 2013 IFBB
* Qualifies for 2013 IFBB Mr. Olympia
Physique Showdown
Figure Olympia 3. Lionel Beyeke

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60 FLEX | NOVEMBER ’13

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FITNESS
1. Michelle Blank*

2. Tiffany Chandler

3. Fiona Harris

* Qualifies for
2013 IFBB
Fitness Olympia

WOMEN’S
BODYBUILDING
1. Tammy Jones* FIGURE
2. Rita Bello 1. Mallory Haldeman*
2. Kamla Macko
3. Tonia Moore
3. Allison Frahn
* Qualifies for * Qualifies for 2013 IFBB
2013 IFBB Figure Olympia
Ms. Olympia

MEN’S PHYSIQUE
1. Tory Woodward*
2. Jeff Seid

3. Steve Mousharbash
* Qualifies for
2013 IFBB Men’s
Physique Showdown

WOMEN’S PHYSIQUE
1. Valerie Gangi*

2. Dana Linn Bailey

MEN’S BODYBUILDING BIKINI
3. Teresita Morales 1. Courtney King*
* Qualifies for 2013 1. Evan Centopani* * Qualifies 2. Carolina Silva
IFBB Women’s for 2013
Physique Showdown 2. Juan Morel 3. Stephanie Mahoe
IFBB
* Qualifies for 2013 IFBB
3. Essa Obaid Mr. Olympia Bikini Olympia
FLASH REPORT

2013 IFBB PRO BODYBUILDING

WEEKLY CHAMPIONSHIPS
Evan Centopani returned to his winning ways with a unanimous victory at the 2013 IFBB Pro Bodybuilding Weekly
*4""$)*/%4

Championships (also known as the Tampa Pro). Centopani, who entered the IFBB Pro League via super-heavyweight and
overall honors at the 2007 NPC Nationals, has now won at least one contest in three of the four years he’s competed as a pro (he
sat out the 2008 and 2010 seasons). In 2012, Centopani placed third at the Arnold Classic and eighth in his Mr. Olympia debut. FLEX

62 FLEX | NOVEMBER ’13

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GAME TIME
Be sure to catch GLORY
kickboxing on Nov. 23
on Spike TV.

SPOTLIGHT

JOSEPH JOE’S WORKOUT

VALTELLINI
The GLORY kickboxing phenom is getting ready for his biggest fight yet
Q Box Squat 5x5
superset with
Overhead Med Ball Slam 5x3
Q Barbell Bulgarian Split Squat
4x10
“Most kids were into cartoons. I was into martial arts superset with
Single-leg Broad Jump 4x3
movies,” Joseph Valtellini says. “My parents really encouraged Q Dumbbell Floor Press 3x5
me to follow my interests. A support beam in our basement was superset with
turned into a kicking pad. I had elastics to help me strengthen my kicks.” One-arm Dumbbell Row 3x8
Q Weighted Vest Pushup 3x10
The Toronto native started to his technique, but he also in. “Fighters who cut too much Q Weighted Vest Chinup 3x10
practicing taekwondo when understands the importance weight the day before their fight
he was 7 years old, earning a of hard training in the gym. “I do a lot of harm to their perfor-
second-degree black belt by his have a degree in physical and mance,” he says.
17th birthday. He started training health education, and when Many of today’s top martial
in kickboxing at 19 and had his I was an undergrad, all my artists have gravitated toward
first professional fight in 2010. projects were geared toward the bright lights offered by MMA,
Since then, he’s gone 9–1 overall kickboxing,“ he says. but Valtellini plans on sticking
&%8"3%%*--&3(-03:

with eight KOs, and, going into
his Oct. 12 bout against Karim
Ghajji, is 2–0 in the GLORY World
Series of kickboxing.
Valtellini attributes much of
his striking ability and power
While some fighters tend to
drastically cut weight before a
bout, Valtellini instead focuses
on losing weight at a healthy
rate (about a pound per week)
when he’s preparing to weigh
to standup. “I’m a perfectionist,
but people who do MMA have to
be OK with being OK at standup
and OK on the ground,” he says.
“Kickboxing is a sport I can
strive to be perfect at.”

64 FLEX | NOVEMBER ’13

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For a limited time, get a free “pump” at www.UniversalUSA.com/ShockTherapy

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 WorldMags.net Photograph by ISAAC HINDS

HARDBODY
CONFIDENTIAL

NOEMI
OLAH
IFBB bikini competitor

The most beautiful

place I’ve been is...
Blue Lagoon, Iceland
The nicest people live
in... The United States
The last good movie I
saw was... Pain & Gain
I’m most comfortable
wearing... High heels
and a really elegant
dress
Foods I will never eat
again: Potato chips
and fried food
In Vegas, I’d gamble
on... Poker!
What kind of poker?
Anything, just not
strip poker.
Hidden talent:
Painting—but not
walls!
First thing I do in the
morning: Jump on my
Arc trainer
Last thing I do at
night: Prepare my next
day’s meals. FLEX
Go to hardbodynews.com or
muscleandfitnesshers.com

68 FLEX | NOVEMBER ’13

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 WorldMags.net
POWERHOUSE
GYM PRO SHOP
An inside look at a Powerhouse Gym Pro Shop
If you’ve ever been to
a Powerhouse Gym,
you know it’s more
than just a place to build
strength. It’s also a place to
build relationships and gain
new fitness knowledge. Stop in
at any PHG Pro Shop to refuel
your body and mind. Every
PHG Pro Shop is an empower-
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and it has a lot to do with the
fact that every PHG owner is
deeply invested in maximizing
the total health of its club.
While many PHG owners are
professionally trained in
nutritional counseling, all PHG
owners are personally driven
to get results.
70 FLEX | NOVEMBER ’13
1. PRO PERFORMANCE
It’s no secret that sports nutrition can enhance
performance. PHG team members are trained in the
proper ways to recommend sports supplements based
on the needs of the individual. During the last 20-plus
years, they’ve continuously strengthened their expertise
in this area by working closely with the nation’s leading
distributor of high-quality supplements.
PHG’s longstanding partnership with Europa Sports
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fully stocked with the best supplements, and its staff is
always on top of the latest trends. Turns out that sports
supplements can not only make every body perform
better, they can also enhance business performance.
Just ask PHG owner George Shaouni, of Troy, MI. He’s a
six-time winner of Powerhouse Gym’s Pro Shop of the
Year award. His store carries more than 500 products.
Coincidence? Don’t think so.
2. PRO GOALS
From new fitness apparel to protein bars, PHG is fiercely
dedicated to product research and finding out what works
best for customers. But it’s not all about pushing products.
PHG is not commission driven. It’s driven to help customers
set goals, then achieve them. Period. No matter how big
or how small the goal, PHG staff will help devise a plan to
attack it. That’s their passion—what gets them up in the
morning and helps them sleep easy at night.
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3. PRO RELATIONSHIPS
PHG is relationship oriented by nature,
thriving on helping people maximize
their potential. Many factors must align
to make the energy in a fitness center
powerful and connected. At PHG, the pro
shop is a gathering spot where all their
best attributes come together. There,
members gather around the juice bar and
socialize. They fuel up on protein shakes.
They rehydrate. They swap fitness tips
with other like-minded individuals and
meet new people. The gym is the original
social network, and PHG works hard to
never lose that important aspect.
4. PRO RESULTS
Clearly, the power behind the Powerhouse
Gym is the result of many things coming
$0635&4:0'108&3)064&
together. From quality fitness apparel
to supplements to state-of-the-art
equipment, PHG prides itself on being
the gym that has it all covered. It’s their
pleasure to go above and way beyond for
their members. They strive to strengthen
this industry—one PHG location at a time.
Because, at the end of the day, they offer
pro results. FLEX
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NPC super-heavy-
weight Michael
Palazzo on the
comeback trail!

Not only are police officer Mike and middle

school teacher Jen Palazzo married, they’re
also training partners.

2012 Teen National heavyweight champ 2013 Arnold

Two-time NY Dominick Cardone growing into the men’s Amateur
Pro women’s open division.
bikini overall
physique c d
winner now IFBB bikini
Juliana p ) Anna
Malacarne Starodubtseva
training at flashes a smile
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Utah’s
Jimmy
Bluff
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nique to the
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ents (that’s
Palazzo’s
hamstring).

74 FLEX | NOVEMBER ’13

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 WorldMags.net Photographs by TONY MONCHINSKI, PH.D.

PRESENTED BY

TEARIN’
IT UP
Shawn Lindo was
born in Jamaica
and moved to New
York City when he was 14.
Today, the 33-year-old
resides in Spanish Harlem
and travels to the Bronx to
tear up Star Fitness with
IFBB pro Marco Rivera and
Big Rich Gonzalez.
“It’ll mean the world
to me to see myself in my
favorite magazine,” says
Lindo, who won the 2013
Atlantic States heavyweight
and overall. This promising
newcomer is gunning for the
Nationals in 2014.

THE BEAST
Q Max Charles is a training
NATIONALS-BOUND
visionary. He uses a variety of angles Q Anthony Marchione blasts out
and techniques to shock his muscles a set of hammer curls at Diamond
into continued growth. For instance, Gym. The 35-year-old NPC competi-
Max will turn what looks like a lat tor from Belleville, NJ, is gunning for
pulldown into a biceps exercise. the middleweight class at this fall’s
“I make this stuff up,” Charles Nationals.
says when asked if these are his
own creations or if he borrows
movements he’s seen others doing.
“I learn a lot watching guys make
mistakes when they train. I’ll be
watching them, and in my mind I’m
like, ‘Hmm, if he leaned this way
or pulled the bar that way he’d be
hitting this or that.’ Then I try it
and make it work for me.”
Max finds what works for him.
This past summer, Max, who trains
at Bev Francis’ Powerhouse Gym,
took his pro card when the 43-year-
old won the super-heavyweight
and overall at the USA. FLEX

76 FLEX | NOVEMBER ’13

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 WorldMags.net SAAC HINDS

WEIDER VIXEN

ASHLEY PFAFF
IFBB bikini
competitor
AGE 25
CURRENT RESIDENCE
Las Vegas, NV

What physical feature

are you most proud of?
My butt. I have to work
for it, and I’m proud of
my work!

What are your goals

for your soon-to-be pro
career?
I’m going to focus on
building a bit more, and
letting my body rest. I
want to come in hot and
ready to attack my first
pro show!

Have you had to

overcome any fitness-
related struggles or
obstacles to get where
you are today?
My addiction to donuts!
That, and working long
days and nights in the
Vegas heat while trying to
stay on top of my prep.

Do you think blondes

really do have more
fun?
Of course! Unless I were
a brunette—then I’d still
have more fun.

Any funny gym

moments?
Oh man, this guy on the
StepMill next to me one
day totally ate it—he
missed a step and fell off!
I couldn’t help but laugh.

Tell us something we
wouldn’t guess just by
looking at you.
I can slam burgers
and chicken wings like
nobody’s business.

Three words that best

describe you?
Genuine, dedicated, and
humble. FLEX

78 FLEX | NOVEMBER ’13

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WorldMags.net

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 FLEX CONTEST REPORT
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2013 NPC/IFBB
PITTSBURGH
CHAMPIONSHIPS
NPC president Jim
Manion always
promotes his annual
NPC Pittsburgh Bodybuilding,
Fitness, Figure, Bikini, and
Physique Championships
during the first weekend of
May. In addition, he also has
the IFBB Pittsburgh pro figure
and IFBB Pittsburgh pro bikini as
companion competitions. This
year, he added the IFBB
Pittsburgh pro men’s physique.
Without a doubt, this is the only
NPC or IFBB professional league
82 FLEX | NOVEMBER ’13
contest other than the Olympia
or Arnold Classic where you will
have a significant number of IFBB
Olympia champions plus other
IFBB pros gathered at one
time! This year alone there
were no fewer than five Olympia
champions on hand, Phil
Heath, Jay Cutler, Adela
Garcia, Dexter Jackson, and
Nicole Wilkins.
Events actually began on
Friday afternoon, with many of
the IFBB pros in town appearing
at two GNC stores in the city. The
WorldMags.net
From left
:
and Sha Flex Lewis, Dex
wn Rho
The Ashley photo with Kaltwasser
(left) and Leblanc (right).
PHOTOREPORT BY J.M. MANION
From left: backstage
before the guest posing
begins, with Cassie
Manion, Phil Heath, and
C !
ter Jack
den. son,
first was at the GNC located in the
worldwide corporate headquarter
offices and the second was at
one of two franchises that NPC
Active Wear’s Rico Barakat
owns. Barakat’s store appearance
had more of a party atmosphere,
with a DJ playing songs, and
tables set up along the sidewalk.
The IFBB pros scheduled for
both appearances included
Garcia, who is a GNC-endorsed
athlete, Heath, Cutler, and
Branch Warren along with
GNC-sponsored athletes Mallory
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Haldeman and Diana Becker.
Other IFBB pros who showed
up to Baraket’s GNC store
included Candice Keene, India
Paulino, Mark Anthony, Dr. Victor
Prisk, Kristina Curci, Gennifer
Strobo, Ann Titone, Jason Poston,
Ashley Kaltwasser, Ashley Cronley
Leblanc, Keenon Leblanc, Aly
Veneno, Jennifer Dawn, Patty
Zariello, Deniz Duygulu, Yeshaira
Robles, Stacey Alexander, Tamee
Marie, Lindsay Waters, Maria
Annunziata, Lacey DeLuca,
Jennifer Elliott, Yarelis Gonzalez,
Jessica Renee, Summer Bernard,
Corrina Booth, and Michon
Leddy. Muscle and Fitness Hers
editor-In-chief Mona Muresan
was also there, along with NPC
From left: Kai Greene looks on while Phil Heath and Jay Cutler pose.
and IFBB promoter Jack Titone,
trainers Kim Oddo—who brought
along several of his NPC and IFBB
Oddo’s Angel’s—and Shannon
Dey, with her entire NPC and IFBB From left:
Team Bombshell (which required Cassie
Manion with
an entire tour bus to bring them
2013 IFBB
to the store). Once the party was Pittsburgh
over everybody headed over to Pro bikini
the contest venue for the champion
NPC weigh-in’s and IFBB Yeshaira
Robles and
competitors’ meeting. Debbie
As if that weren’t enough Amelio-
star power, several other IFBB Manion.
pros were working at booths on
Saturday or just came to watch. It
was a pleasant surprise to see the
legendary IFBB pro Kevin Levrone
show up at pre-judging! Others
included Shawn Rhoden, wearing
his newly purchased Manion’s
Gym Retro T-shirt, Bob Cicherillo,
who emceed, George Farah,
Melissa Frabbiele, Guy Cisternino, Backstage after winning the 2013 IFBB Pitts-
and Brian Yersky. burgh Pro men’s physique are Mark Anthony
One of the main draws to this (left) and Pittsburgh Central Catholic assistant
contest are the guest posers. As From left: J , wrestling coach John Cortese, who is also a
G , and Kevin Levrone. member of the Mr. Olympia production team.
everybody comments, it’s a Mr.
Olympia lineup that gives the
From left: Phil Heath, GNC’s Danielle Fortunato, Rico and
fans a chance to really get up Rayyan Barakat, and Cassie Manion.
close and personal with them
sitting at their tables in the lobby.
This year’s lineup included Heath,
Cutler, Rhoden, and Warren plus
Kai Greene, Dexter Jackson, Flex
Lewis, and Dennis Wolf. That’s
right, eight guest posers! The
tradition is that the guest posers
come out one by one, then they
all head to the stage together
to posedown, and eventually
make their way into the audience
1)050$3&%*5

before all returning to the stage.

In what is slowly becoming
another tradition, one of
Kai Greene (left) and Jim Manion.
the guest posers picks an

84 FLEX | NOVEMBER ’13

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 WorldMags.net
unsuspecting member or two or Shawn Rhoden (left) and NPC
three or more from the audience president Jim Manion.
to pose down with him and the
other IFBB pros. Needless to say,
it is entertaining!
As for the NPC contest, it was
the biggest ever, with more than
360 competitors (not counting
crossovers). The IFBB contests
featured 70 competitors, too!
Pre-judging began promptly at
9 a.m. on Saturday for both the
NPC and IFBB portions of the
contest and was completed
Group photo in front of Rico Barakat’s GNC store with Team Bombshell.
by 3:30 p.m. With the finals
beginning at 6 p.m., there wasn’t
a whole lot of time to do much
but grab a bite to eat. And with
all those competitors, along
with adding in the 20 minutes
or so for the guest posers, a lot
of credit for moving the finals
along has to go to the A-Team
Expediting Crew headed up by
NPC Ohio/West Virginia district
chairman Rick Bayardi and also
to NPC Pennsylvania district
chairman Dr. Gary Udit.
Following the contest, Manion
has his own private after-party
for the guest posers, NPC and One for the scrapbook! From left: Flex Lewis, two-time NCAA All-American Penn State wrestler Nico Megaludis,
D , and Phil Heath.
IFBB officials, and selected
guests. Everybody started
filtering out around 1 a.m., as University of Maryland
many were leaving in the early assistant wrestling coach
Mike Catullo (left) likes Phil
morning to fly to Boston for the Heath’s basketball jersey.
NPC Jay Cutler Classic.
As I stated, mark the first
weekend of May 2014 down
if you want to experience a
contest like no other—with
Manion’s NPC/IFBB Pittsburgh
Championships. FLEX

To find out more about NPC
bodybuilding and fitness events
in your area, or to join the NPC,
contact the NPC National Office
at (412) 276-5027, check out our
website npcnewsonline.com and
keep an eye on this section along
with the Coming Events list.
From left: Bob Cicherillo, promoter NPC
president Jim Manion, Adela Garcia, Kevin
Levrone, and NPC Pennsylvania district
chairman Dr. Gary Udit.
Cassie Manion with
2013 IFBB Pittsburgh
pro figure winner
Gennifer Strobo.

Team FMG
IFBB pros
bookended
in the
front row
by Debbie
Amelio-
Manion,
Cassie
Manion,
IFBB pro India Paulino attends the IFBB pro
and me
athletes meeting and gets in between men’s
sneaking
physique pros (from left) Steve Mousharbash,
into the
Deniz Duygulu, Sadik Hadzovic, Angel Cordero,
top row.
Matt Acton, Jason Poston, and Craig Capurso.

86 FLEX | NOVEMBER ’13

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 TM

IGNITE mTORC1

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†
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, or prevent any disease.
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prohibited, taxed, or restricted by law. One coupon per person. Offer valid
at GNC.com and participating GNC stores only. Offer is not valid with any TAKING HORSE POWER X AND WORKING OUT MAY RESULT
other offer. No cash value.
IN SWOLLEN MUSCLES AND OCCASIONAL INFERIORITY
Coupon Code 21638 Expires 3/31/2014 COMPLEXES AMONG YOUR PEERS.

Mix instantly in water and enjoy 20 minutes prior to working out.

RUSH HOUR IS HERE WorldMags.net

 WorldMags.net
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FLEX EXPERT
WorldMags.net
EXPANDING THE RIB BOX
FOR DRAMATIC V-TAPER
Although I’ve witnessed bodybuild-
ing extremes dramatically evolve
(and improve) in nearly every way
over the past 35 years, there are still a few
aspects of physique development that have
actually worsened and de-evolved. While lofty
extremes in chest mass, boulder-shoulder, and
hanging quad development dominate the
landscape of today’s bodybuilding scene, what
has been lost is the dramatic rib box develop-
ment of yesteryear.
When I say “rib box,” I’m referring to the
thoracic region of the body. This region includes
the rib cage (24 ribs and 12 corresponding
thoracic vertebrae) and the related muscles
of the rib cage. These include muscles like
the external and internal intercostal muscles,
transverse thoracis, subcostalis, and diaphragm.
Of course, when we talk about bodybuilding to
the average mope, that’s hardly what he thinks
about. Instead, what naturally comes to mind is
a flexed, peaked biceps muscle; bulbous, bounc-
ing pectorals; or carved abdominals. So it’s not
as if your average guy looking to build some
muscle to impress the ladies is going to run into
the gym and work on his transversus thoracis.
Ah, but there was a time…
In years past, bodybuilders cared about
training the rib box because they knew that
once they put their arms overhead in any kind
of pose, a massive rib box made the physique
explode from the waist up. Nowadays, guys
look insanely huge as long as their arms are
down around their waist. I see so many of
them fall apart visually as soon as they lift
their arms for a double-biceps pose. While
undeniably much more freakishly massive and
veiny, modern professional physiques tend to
lack the dramatic rib cage-to-waist V-taper of
many of the bodybuilders of yesteryear.
Along with other past bodybuilding greats
like Franco Columbu, Frank Zane, Lee Haney,
Tom Platz, Tony Pearson, Boyer Coe, and Bertil
Fox, Arnold Schwarzenegger knew the value of
training to expand his rib box. Investing consid-
erable time in training and expanding the rib
box was done because they knew that it would
make all the difference once they began com-
parative posing. This even applied to bodybuild-
ers who were seemingly less impressive at first
glance or in repose: When the rib box was fully
expanded, especially with any arms-overhead
92 FLEX | NOVEMBER ’13
BY CARLON COLKER, M.D. , F.A.C.N.
pose, they looked completely different. below the bench pad. Reach back and either
In fact, Tom Platz was a great example of a pick up a dumbbell, or have someone hand it
guy who had relatively narrow and unimpres- to you. The idea is to hold the dumbbell in the
sive genetic upper-body structure, but managed vertical position with your hands overlapping
to expand his rib box to the point of Olympia- on the inside aspect of one end, with the handle
caliber respectability. centered between your thumbs and first fingers.
When deconstructing an understanding as to From the stretched position, repetitions are per-
why you might choose to spend a little energy formed by moving the dumbbell in an arc-like
expanding the rib box, consider its function. path. One begins by fully inspiring (breathing in
When a boy reaches puberty, testosterone takes air and filling the lungs), then slowly lowering
over and has a direct effect on the rib cage, ex- the weight in a very controlled fashion to a
panding it to accommodate anticipated larger comfortable fully stretched position. Exhaling
inspiratory efforts. The result is a natural widen- should be slow and controlled on the way up.
ing of the rib cage relative to the waist. Some I’ve always liked my reps a bit higher on this
kids emerge from puberty having responded movement (on the order of 15–30). Some guys
more dramatically than others. During the early move considerable poundage on pullovers just
teenage years, in particular, stretching and because it affords their ego the chance to dust
flexing the muscles of the rib cage through an off and wheel out a 150-pound (or heavier)
expanded inspiratory effort can amplify dumbbell. But I’ve always felt this mania offers
this influence. no added benefit and only increases the risk of
In what are now considered the “old days,” injury to the shoulder complex.
training the rib box was common practice—es- Since most guys tend to feel pullovers
pecially for the young
bodybuilder looking to
create a bigger upper
body. It was conven-
tional wisdom at the
time that a young
bodybuilder had only
a relatively small time
window in which to
massively expand the
thoracic region—if one
tries to do it later in
life, though it helps, it
may not work quite to
that extreme.
The classic exer-
cise to expand the rib
box is the dumbbell
pullover. The
exercise is performed
faceup, laying your
upper back across a
stable, flat bench.
Place your butt close
to the floor near
your heels, then
1"7&-:5)+"--
arch your back and
shoulders over the
bench so that your
butt remains well
WorldMags.net
 ADVERTISEMENT
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Comparison of Horse Power X

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Serving TORABOLIC Raspberry Capsicum Beta- Creatine Citrulline Caffeine
Size (Fenugreek) Ketones Extract Alanine (type) (type)

15.0 g
3.5 g 3.0 g
Horse Power X (Professional 500 mg 200 mg 100 mg 3.2 g 250 mg
(monohydrate) (L-citrulline)
size serving)

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much (L-citrulline) how much

Yes, but they Yes, but they won’t Yes, but they
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how much (monohydrate) how much

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Brand 3† 14.5 g NONE NONE NONE 2.0 g specify how much NONE won’t specify
(nitrate) how much

Brand 4† 5.8 g NONE NONE NONE 1.5 g 1.0 g (nitrate) NONE 135 mg

1.0 g
Brand 5† 3.8 g NONE NONE NONE 1.1 g 1.0 g (HCl)
(L-citrulline)
120 mg

Yes, but they

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Brand 6† 10.8 g NONE NONE
specify how much
won’t specify NONE NONE 270 mg
how much

6.0 g
Brand 7† 26.5 g NONE NONE NONE 2.0 g 2.0 g (HCl)
(malate)
300 mg

2.0 g
Brand 8† 8.0 g NONE NONE 125 mg 1.6 g NONE
(L-citrulline)
200 mg

†
All competitor facts obtained from a leading website on 8/29/13
These statements have not been evaluated by the FDA. TORABOLIC™ is a trademark of Indus Biotech Private limited.
© Copyright 2013 Ultimate Nutrition Inc. All Rights Reserved.
This product is not intended to diagnose, treat, cure, or prevent any disease.
WorldMags.net
 FLEX EXPERT
WorldMags.net
more in the upper latissimus dorsi muscle,
the dumbbell pullover is usually done as a
finishing movement for just a couple of sets
at the end of a back-training session. Others
feel more stimulation across the chest and
triceps, although I’ve always felt this is mostly
due to them going too heavy. Either way, the
point of the exercise is to resistively stretch
and pull the rib cage up and back, forcing the
rib box to maximum expansion.
Pullovers can also be done standing, using
a cable, although sometimes I feel like I’m
the last bodybuilder left on Earth who knows
this exercise. I rarely see anyone else doing
these anymore.
Standing pullovers are done facing the
cable with the pulley in the high-overhead
position. Using the narrow straight-bar, take
an overhand grip. This can be done with the
thumbs wrapped around (standard grip)
or with the thumbs on the same side as the
fingers. Position yourself directly under the
short bar, knees slightly bent, butt pitched
backward, lower back in a ski-jump (lordotic)
position, chest up, and shoulders back. Reach
up and grab the bar. Maintaining slightly
bent elbows, bring the bar down, hinging and
rotating only at the shoulder joint. The short
bar should end up against your thighs. Just
WHEN PULLOVERS ARE PART OF MY ROUTINE,
I DO THEM ON THE CABLE. THEY’RE LESS
SYSTEMICALLY DRAINING AND EASIER TO DO.
like the dumbbell pullover, the motion should
be slow and controlled. Be careful not to cave
your chest in or let your shoulders collapse
forward, as is so often the case when done
improperly or when too heavy a weight is
selected. Repetition and set scheme are the
same as when using a dumbbell.
These days, when pullovers are part of my
routine, I do them on the cable. They’re less
systematically draining and easier to do.
Since I’m older now, I see no need for the
dumbbell motion, which I do ultimately feel
is superior for massive rib box expansion. But
the cable version suffices to maintain what I
care to hang on to and the functionality I
wish to preserve.
For younger bodybuilders, especially
teenagers getting started, I generally
opt for the dumbbell version. It certainly
worked for me back in my days competing
in bodybuilding as a young teenager. When I
won my class at the East Coast back in 1984
(Ouch! that hurts to write) I recall being
outclassed in terms of mass by at least the
top three guys who finished just below me.
Though my physique was arguably more
complete than the others’ and there was
little doubting the superiority of my cuts
that year, the freaky standout difference
was my near-30-inch drop from chest to
waist. It more than made up for the mass my
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competition had on me. Just to put that into
perspective, any good tailor will tell you that a
big V-taper on an average man is considered
a 10-inch drop from chest measurement to
waist measurement. That evening my drop
was nearly triple that! Although I was always
known for being shredded with a small waist,
most of the comments that night were about
my V-taper. I was 19 years old, and I knew
even then that it was directly related to the
previous three years of diligent pullovers.
Thanks to my old training partner and
then-mentor Peter Neff, I worked so hard
doing pullovers because he knew I didn’t have
the massive muscles my competition would
be showing at such a big regional. I knew my
waist was small, and that was good genetics.
But until I did my time doing pullovers, it
didn’t stand out from the rest of my upper
body—it didn’t explode like some of the pros I
used to admire.
I remember staring at the images in my
old muscle magazines and marveling at
Frank Zane’s “vacuum” pose. He was a big
inspiration to me because, like me, he wasn’t
as blessed with genetics for massive muscles
as his competition. But when he put his arms
overhead and showed that massive rib box
and the shocking differential between his rib
cage and waist, people in the crowd would
literally gasp. He was so amazing back then
that he actually beat Schwarzenegger once.
Then there were those inspiring images of
Schwarzenegger crushing the dumbbell
pullovers to build up his own rib box and
explode his V-taper to make sure a loss like
that never occurred again. That’s what drove
me at only 16 years old to invest so much in
pullovers. I loved the movement. That love
paid off that night.
It’s a benefit that still pays dividends to
this day. At age 48, though I carry far less
mass than I did in my bodybuilding prime
(due to some 30 fewer pounds of lean
muscle), I credit my rib box development
for setting the groundwork for the extreme
V-taper I still have a little bit of to this day. My
MMA training, dieting, and cardio even further
reduce the amount of muscle mass I walk
around with, or desire to have at this stage
of my life. I only do pullovers about once a
month, and then only a set or two, usually on
the cable. Yet the V-taper remains. FLEX
The third edition of Dr. Colker’s book, Extreme
Muscle Enhancement: Bodybuilding’s Most Pow-
erful Techniques, is available online at amazon.
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question for Dr. Colker, feel free to e-mail us!
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 TRAINING TIPS FOR
WorldMags.net YOUR NEXT WORKOUT

HOW ANABOLIC
HORMONES
RESPOND TO A
BODYBUILDING
SHOW
Phil Heath was once
quoted in a FLEX article
saying, “Anyone can
look big in the off-season, the
true challenge of a good
bodybuilder is to come in shape
without losing too much muscle
size.” Researchers from the
International Journal of Sports
Physiology and Performance
examined hormone, strength,
and body-composition change
in a bodybuilder over a
12-month period (a six-month
period of competition prepara-
tion and a six-month period
following competition). The
aim of this study was to provide
the most comprehensive
physiological profile of
bodybuilding competition
preparation and recovery ever
compiled. The researchers
recruited a young 27-year-old
male, Caucasian, natural, for a total of 40 minutes per
The researchers observed that the six-month competition period caused
professional bodybuilder who week, and one day of low- reductions in testosterone levels (i.e., reduced around 75% compared with
tracked his own diet and intensity, steady-state, aerobic baseline); increases in cortisol levels (almost a 100% increase compared with
exercise training program exercise for a total of 30 baseline); decreases in insulin levels; increases in ghrelin levels (i.e., hunger
throughout the study. He minutes per week. The only hormone); decreases in leptin levels; and reductions in thyroid function (i.e., T3
and T4 levels).
consumed five meals per day supplements the subject took
and spaced out his meals 4½ were 5g per day of creatine and
hours apart. As he got closer to whey protein. So here is what’s thyroid function (i.e., T3 and T4 bodybuilders should take time
his competition, he steadily really scary: The researchers levels). The subject lost lean off from the gym, but the
reduced his fat and carb observed that the six-month muscle mass (87.65–84.84kg) researchers found that hormone
proportions, and by the end of competition period caused and fat mass (8.9– 3.1%) and levels, except for ghrelin and
the six-month block the reductions in testosterone had major reductions in leptin, returned to pre-
breakdown was 46% protein, levels (i.e., reduced around 75% strength. All strength measures preparation period baseline
29% carbs, and 25% fat. The compared with baseline); reduced in the six-month levels after three months of
bodybuilding competition increases in cortisol levels preparation period as follows: recovery. This is one of the first
training program was per- (almost a 100% increase 1RM squat (by 13.8%), bench long-term studies examining
formed an average of four days compared with baseline); press (by 8.4%), and deadlift the hormonal changes that can
per week for a total time of decreases in insulin levels; (by 7%). What do all body- occur in a bodybuilder. It was a
1"7&-:5)+"--

around five hours per week, in increases in ghrelin levels (i.e., builders do as soon as a show’s single subject, but the changes
addition to two days of hunger hormone); decreases in over? They go right back to the in hormones are eye opening,
high-intensity interval training leptin levels; and reductions in gym and start training. Most nonetheless.

96 FLEX | NOVEMBER ’13

WorldMags.net
WorldMags.net

WorldMags.net
 WorldMags.net
by GREG MERRITT

KRIS DIM
The tragedies and triumphs of Kris Dim, who
built a back nearly as wide as he was tall
This isn’t always a happy story, but it is an
inspirational one. Kris Dim was born in 1973
in Cambodia, a country ravaged by war and
soon decimated by a murderous regime. His family
fled to America in 1977 and eventually settled in
Sacramento, CA, where he’s resided ever since.
Dim initially took up weight training to help
improve his high school wrestling but was soon
winning teenage bodybuilding shows. But
success came slow in national NPC contests.
It took 11 pro qualifiers and more than seven
years before he finally won the light-heavy
class of the 2003 NPC Nationals.
“My drive now is to be the best Asian
bodybuilder ever,” Dim said in 2004. And
then, as a rookie pro, the 31-year-old achieved
just that. Defying all odds, the 5'5" 205-pound-
er finished in the posedown in three of his
first four pro shows. The only exception was
the 2004 Mr. Olympia, where he placed a
respectable 12th out of 19. Along the way,
he slew giants, including twice defeating
Markus Rühl, shortly after Rühl was fifth
at the Mr. O. Noted for his back width, arm
girth, and vast V-taper, Dim was at his
best at the 2006 Ironman Pro, where he
finished fourth in a stacked field of 29.
Then, tragedies struck. Dim suffered a
heart attack in 2007. Still, he overcame the
surgery to return to the stage in 2009, even
placing fourth out of 21 in his hometown Sac-
ramento Pro Championships—a fitting career
finale. Two additional heart surgeries in 2010
hastened his retirement. Then last year, he went
back under the knife to repair an aorta stent, but
when he woke he received shocking news: A stroke
during the procedure left his legs paralyzed.
Today, despite being given virtually no chance
of walking again, 40-year-old Dim is train-
ing daily to regain lower-body mobility.
Forever a bodybuilder, Kris Dim promises
he will “walk, squat, and leg press again.”
After all he has overcome, don’t doubt him.
$)3*4-6/%

98 FLEX | NOVEMBER ’13

WorldMags.net
 WorldMags.net

Q In 2004, Dim became

the first Asian body-
builder to compete in the
Mr. Olympia. Hidetada
Yamagishi is still the only
other Asian to do the Mr. O.

DIM ON BACK TRAINING

Q“Pre-contest, one week I train back twice and legs
once, and the next week I reverse that, hitting back
once and legs twice.”

Q“A lot of people undertrain their rear delts. I train

rear delts just after back and do eight sets total—
four sets of dumbbell rear laterals and four sets of
machine rear laterals.”

Q“I don’t push every set to failure, but I always try

to push the last set of an exercise to failure with 25–30
reps just to really burn it out.” FLEX

DIM’S BACK AND

REAR DELT ROUTINE
EXERCISE SETS REPS
Wide-grip Pullup 4 10–30
Underhand Pulldown 4 10–30
T-bar or Barbell Row 4 10–30
One-arm Dumbbell Row 4 10–30
$)3*4-6/%

Back Extension 4 10–30

Dumbbell Rear Lateral 4 10–30
Machine Rear Lateral 4 10–30

WorldMags.net
 WorldMags.net

MUSCLE
OXYGENATION
AND GROWTHSeveral studies
have shown that
muscle growth
differs along the length of
the muscle fiber. For
example, a previous study
found that muscle growth in
the triceps was greater with
the area that was closer to
where tension was placed on
the muscle and less in the
proximal muscle fibers
where tension was less
prevalent. Some researchers
have proposed that the
differences in muscular
hypertrophy at different
points along the length of
the muscle could arise
because of differences in
muscle-firing activity along
the length of the muscle
during the resistance
exercise. In other words, the
researchers suspected that
there is greater muscle firing
at the muscle sites where
more growth is occurring.
Other researchers have
suggested that the differ-
ences in muscle oxygenation
(i.e., metabolic stress) between
muscle fibers could be the
determining factor for muscle
growth. Researchers wanted to
examine whether there were dif-
ferences in muscle tissue oxygen
saturation and EMG activity in
the distal and middle regions of
the vastus lateralis (quadriceps)
during heavy resistance exercise.
They examined EMG and tissue
oxygenation in the mid and
proximal area of the quadricep
after a heavy resistance protocol
of four sets of eight reps with the
right leg at 80% of 1RM, with a
90-second rest period between
sets. During the resistance ex-
ercise, neuromuscular activities
and muscle oxygenation status
at the middle and distal regions
(50% and 70% of the thigh during the contractions. They resistance exercise, is respon-
length, respectively) of the found that tissue oxygenation sible for the regional difference
vastus lateralis were measured values in the distal region in hypertrophy within a muscle.
by using electromyography and (further away) were significantly Increased blood flow to the mus-
near-infrared spectroscopy, lower than those in the middle cles saturates the muscle fibers
respectively. At the end of the region. These results suggest with nutrients and also anabolic
study, they found that the EMG a possibility that the regional hormones, which may enhance
activities during exercise were difference in muscle oxygen- muscle growth. This may be
similar, but tissue oxygenation ation, not in neuromuscular the reason that the area of the
was different between regions activity during fatiguing heavy muscle that had more tissue

CONCENTRATE ON MAX OUT FOR A BIGGER CHEST?

Q The bench press is probably the most common

THE NEGATIVE
Eccentric portion of lifts causes more muscle damage—and growth
Q Fast-twitch muscle fibers contribute mostly to muscle strength
and have greater potential for increases in mass. Explosive muscle
contractions such as sprinting, Olympic lifting, and plyometrics activate
more fast-twitch muscle fibers. The slow-twitch muscle fibers are more
efficient at extended muscle contractions over a long period of time.
Therefore, slow-twitch fibers are great at helping athletes run marathons
and bicycle for hours. Eccentric contractions (i.e., lowering the weight)
have been found to increase muscle mass and strength compared to
concentric contractions (lifting the weight). The rationale is that as the
muscle fiber is stretched during a contraction, more tension is placed
on fewer muscle fibers and more damage occurs to the muscle fibers.
Researchers examined both fast-twitch and slow-twitch muscle fibers
after eccentric exercise. Eight men performed 210 eccentric contractions
exercise men use for a bigger chest. Most amateur
lifters can’t help but trying to load up the bar and
see how much they can lift in hopes of shocking
their chest muscles into new growth…but is it nec-
essary? Researchers took 11 healthy, young males
and had them perform isometric bench presses and
recorded the electromyography (EMG) activities of the
pectoralis major, anterior deltoid, and posterior deltoid
during various sub-maximal tests, at 60, 70, 80 and 90%
of maximum voluntary isometric contraction (MVIC). The
researchers found that there were differences in respect of
the EMG activities of the pectoralis major, anterior deltoid,
and posterior deltoid between with all EMG activity up
until 80% of the MVIC; but not between 90% of MVIC
and 80% of MVIC. The message to be taken away from
this research study is that using loads of 80% of MVIC
$)3*4-6/% 

of the elbow flexors on an isokinetic dynamometer with one arm. Markers
of muscle damage and strength were examined before and after exercise.
Researchers observed that only fast-twitch muscle fibers were damaged,
whereas the slow-twitch fibers were not. This may be the reason why ec-
centric exercise causes more muscle growth as noted in the study.
results in near-maximal activation of the pecs during the
bench press and going heavier doesn’t seem to activate
more activation of the pectoralis major. Going heavier
than 80% can lead to unnecessary tension on joints and
ligaments, which can lead to injury.

100 FLEX | NOVEMBER ’13

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 WorldMags.net
They found that tissue
oxygenation values
in the distal region
(further away) were
significantly lower than
those in the middle
region.
saturation had greater increases
in muscle growth compared to the
further away regions, which had
less tissue saturation. The study
examined only one exercise, which
reinforces the need to use multiple
exercises from multiple angles
to get the maximum benefits for
increasing muscle hypertrophy for
a muscle group.
1"7&-:5)+"-- 
SPEED IT UP
QIt’s well known
that dieting leads to
a reduced metabolic
rate, but now there
is a new study that
shows that adding
capsaicin to your diet
can lead to enhanced
metabolic rate while
dieting. The research-
ers took 15 subjects
and examined resting
and sleeping meta-
bolic rate and fat oxi-
dation. The subjects
were examined under
normal conditions or
a calorie-restricted
diet by 25%. The sub-
jects received 100%
or 75% of their daily
energy requirements.
Capsaicin was given
at a dose of 2.56mg
(1.03g of red chili pep-
per) with every meal
to each of the supple-
mented groups. The
group that received
the placebo and was
dieting had a reduc-
The lead author concluded, “There is very tion in metabolic
little evidence to suggest that any specific rate. The interesting
sequence of exercise affects strength gains finding was that the
or muscular hypertrophy.” capsaicin group that
received 2.56mg of
the hot spice with
DOES SEQUENCE OF every meal prevented
the reduction in diet-
EXERCISES AFFECT induced thermogen-
esis and restored the
MUSCLE GROWTH?
Q Kai Greene always performs leg extensions first in his leg routine,
lowered sleeping
metabolic rate the
25% caloric reduction
which goes against the grain of bodybuilding. For years, bodybuilders were had brought about.
told to first perform exercises which utilize multiple muscle fibers, such as Moreover, consump-
the squat, followed by exercises for isolation, such as the leg extension. This tion of 2.56mg
is commonly referred to as the “size principle of motor unit recruitment.” of capsaicin per
Maximal muscle growth requires you to recruit as many muscle fibers as meal promotes fat
possible during exercise, which is the reason many bodybuilders perform oxidation in negative
squats first—because the exercise utilizes many different muscle fibers. For energy balance. It
gaining muscle size, your training goal should be to recruit as many motor seems that if you
units as possible during exercise to get the fastest results for muscle growth. are dieting, taking a
This has been the bodybuilding way of life for decades, but recently a study small dose of capsa-
in the Journal of Medicina Sportiva found this may not be true. The research icin with each meal
paper was a critical review on exercise sequence and muscle growth and has can prevent diet-
challenged the size principle theory. The authors reported that two new stud- induced reductions
ies showed no significant difference between groups in strength gains for any in metabolism.
of the exercises or any significant difference in muscular hypertrophy when
small muscle groups were performed first compared to large muscle groups.
The key finding was that when repetitions were standardized for workouts
comparing small vs. large muscle groups performed first, the results were the
same. The research paper went on to report that many studies that have ex-
amined small vs. large muscle groups being performed first failed to control
for repetitions completed. The reviewer noted that some of these studies
reported that significantly fewer repetitions were performed in subsequent
sets of an exercise when they were performed later in a resistance-training
session, compared with when they were performed earlier in the session.
The lead author concluded, “There is very little evidence to suggest that any
specific sequence of exercise affects strength gains or muscular hypertrophy.”
As long as volume remains equal for workouts, it should make very little dif-
ference which exercise is performed first.
WorldMags.net FLEXonline.com 101
 WorldMags.net
HARDGAINERS ULTIMATE GROWTH ENHANCEMENT SYSTEM®

THE WEIDER PRINCIPLES

PEAK CONTRACTION
How focusing more on contracting each rep can stretch your gains
You know where it burns. Take leg extensions—it’s not at the bottom or anywhere on the way up. It’s at
1"7&-:5)+"--

the top, when your legs are straight. Hold that position and flex, and it’ll ache like a sadist is scorching
your quads with a blowtorch. That’s what peak contraction feels like, and it tells you you’re getting the
most out of each rep. So, you know the where. Now we’re going to tell you the why, when, and how of incorporating
peak contraction into your routine to fire up the pain and the gains.

102 FLEX | NOVEMBER ’13

WorldMags.net
WorldMags.net BY GREG MERRITT

LAST 27 SUPERSPEED PRINCIPLE

THE WEIDER

TIME
In the last
Power through the positive halves of reps as
fast as possible while performing the nega-
tive halves at a normal pace. This increases
installment of the strength, which in turn boosts growth. These
H.U.G.E.® Weider sets work best in conjunction with normal
Principles series sets. Our superspeed back routine included
(October 2013), five exercises, each of which started with one
we examined: or two superspeed sets and ended with two
sets at a normal rep-rate.
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 WorldMags.net
THE WEIDER PEAK
CONTRACTION PRINCIPLE
QMost people chug through sets at a
relatively rapid pace. In fact, last month we
emphasized the Weider Superspeed Principle,
which prescribes that you quicken the positive
portions of reps. That’s one valid approach.
Another is to utilize the Weider Peak Contrac-
tion Principle and perform reps at a regular
pace but pause at contractions, holding for
one or two seconds. During those holds, flex
the targeted muscle(s) as hard as possible.
This will increase your time under tension
precisely when your muscles are experiencing
their most tension, making sets harder and
more effective.
We mentioned leg extensions earlier.
They’re a great exercise for peak contraction
reps. However, they’re just about the only quad
exercise in which you can hold and squeeze
contractions. Leg adduction is another. But
what about squats or leg presses or lunges
or hack squats? Nope. None of them have
points where the reps can be paused and the
muscles maximally flexed. This is true of many
exercises. Peak contraction works best with
lifts for back, traps, hamstrings, biceps, triceps,
calves, and abs. There are, however, some peak
contraction exercises for quads, chest, and del-
toids. Examples are the previously mentioned
leg extensions (quads) as well as pec-deck
flyes (chest) and machine rear laterals (delts).
As these examples show, the gravity-
defying tension of machines and cables often
accentuate the tension at contraction.

H.U.G.E. ®

PEAK CONTRACTION
ROUTINE
QThis triceps routine includes two cable exercises.
The cable enhances peak contractions because tension is
maintained on the triceps when the arms are locked. Hold the
arms-straight position for two seconds on each rep of both the
pushdowns and the extensions. The routine ends with close-
grip bench presses. You can’t do peak contraction reps for
chest on bench presses, because there’s not enough tension on
the pecs when your arms are either straight or bent. However,
you can focus on your triceps in the top position. Technically,
this is the beginning (and end) of reps, and not the midpoint.
But for your triceps, it’s the contraction. Pause each time your
arms are straight and flex your tri’s for two seconds.

H.U.G.E.® PEAK
CONTRACTION ROUTINE
EXERCISE SETS REPS
Pushdown 4 10–12
1"7&-:5)+"--

Cable Triceps Extension 4 8–10

Close-grip Bench Press 4 10–12

104 FLEX | NOVEMBER ’13

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 WorldMags.net

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WorldMags.net
 WorldMags.net

THE WEIDER
PEAK
CONTRACTION
PRINCIPLE

ADVANTAGES
Here are the pluses of
peak contraction.
Q ELEVATED TIME UNDER
TENSION Pausing and flexing
will substantially expand the
time you spend working your
muscles during sets. In turn,
this increased workload will
boost growth.

Q INCREASED FOCUS
Too many trainers simply pump
the weight up and down with
little thought. If you pause to
flex in the middle of each rep,
it forces you to concentrate on
the targeted area. And a better
in-rep focus will benefit your
entire workout.

DISADVANTAGES
There are two potential
pitfalls of peak contrac-
tion. Here’s how to
avoid them.
Q LESS WEIGHT
You won’t be able to use as much
weight as you could if did the set at
a normal pace. Therefore, include
some regular sets in your routine or
alternate peak contraction work-
outs with regular workouts.

QLIMITED USE
To a large degree, the “less
weight” disadvantage is alleviated
by this disadvantage. There are
many exercises that simply don’t
work with peak contraction
because they lack points where you
can safely and effectively stop and
flex your muscles.

FRESH
Q To further focus on tensing the targeted area, combine the Weider Peak Contraction Principle with the
Weider Iso-Tension Principle (covered in our September issue). Hold and flex reps for one to two seconds
during each contraction. Then, after your final rep and without using resistance, fully contract the muscle

TAKE
1"7&-:5)+"--

and hold for six to 10 seconds. For example, do a set of cable curls in which you stop and flex your biceps for
two seconds each time your arms are maximally bent. Then, immediately after setting down the bar, fully
bend your arms again and flex your bi’s as hard as you can for six to 10 seconds. Combining peak contraction
with iso-tension enhances both techniques to better exhaust the targeted area. FLEX

106 FLEX | NOVEMBER ’13

WorldMags.net
WorldMags.net

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 WorldMags.net

For a free Animal Flex x-ray poster, go to www.animalpak.com/AnimalFlex while supplies last.
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and a rival’s worth. Only the question and the number are largely useless – save at a powerlifting meet. So what is
useful? Hammering the bench because of personal goals. A tool that lets you bench, squat and deadlift, day in and
day out. For the past decade, Animal Flex has won more awards and more praise than any other joint supplement
around. It’s insurance for your joints and a promise of great workouts to come. And what else matters? Not the
numbers but the stuff that lies underneath – your inner desire to scrape out another inch and another pound.

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 FLEX EXPERT
WorldMags.net

BY BRIAN SHAW

PROTEIN INTAKE PRIMER

One of the daily requirements of
anyone who is into weight
training is taking in enough
quality protein to grow and repair. Keeping
up with my diet is the hardest part of being a
professional strongman. In order to ingest
enough calories and protein to keep getting
bigger and stronger, I normally eat between
six and eight meals per day. The hard part is
actually cooking and eating all of that food.
So when it comes to protein intake, how
much should you be getting per day? I have
heard dieticians claim that eating more than
one gram of protein per pound of body weight
isn’t necessary, but I would disagree with that.
(Besides, most dieticians don’t believe in
supplements or heavy training!) I try to take in
closer to 1.5–2 grams of protein per pound of
body weight to meet my strength and rebuild-
ing needs. But that creates a whole different
issue for me—it’s very hard to get that done on
a daily basis because I weigh more than 400
pounds! On a normal day, I’d say I consume
closer to 600 grams of protein.
In order to meet your own training,
strength, and muscle-building goals, you’ll
need to figure out how many grams of protein
you need to have at every meal. It has also
been said that your body can’t digest more
than about 30–40 grams of protein in one
sitting. But it is estimated that the average
person can digest and absorb about .91 grams
of protein per pound of body weight. So for
a bigger lifter, that means more protein can
be utilized. In order for me to get to my daily
protein intake goal, most of my meals contain
around 80–100 grams of protein. (Yeah,
that’s a ton!) In one meal, I normally eat one
pound of beef, chicken, turkey, or bison! I also
like to get my protein from different sources
throughout the day.
But even with these massive amounts
of meat or poultry, I still use protein powder
STAY ANABOLIC!
Q It is very important that you eat every 2–3 hours throughout the day to keep your body in an
anabolic state. That way, your muscles always have amino acids present to keep them building and
remodeling, while avoiding any catabolic breakdown.
Nobody said building muscle and being strong was going to be easy! You get what you work for,
so work hard in the gym and outside the gym with your diet and supplements to take your body to
its fullest potential!
With flight delays and a lack of food at the which also contains a combination of different
venue, I would’ve been SOL had I not brought proteins. With the UYM shake, I also normally
a ton of MHP protein powders! add a couple scoops of Maximum Whey, so it
When it comes to protein supplements, contains close to 100 grams of protein.
it’s important to keep in mind the release Because I like to cycle my protein food
profiles of different sources of protein as well. intake, I also like to alternate different
For example, whey protein is very fast at 1–2 powders. MHP now has a beef and egg
hours, soy digests in about 2–4 hours, and white supplement called Paleo Protein. This
casein takes around 4–6 hours for digestion/ is great, because the beef absorbs pretty
release. My favorite all-around protein is MHP quickly and the eggs last a little longer. It’s a
Probolic SR, which has a combination of these great-tasting shake and really helps meet the
three quality proteins and contains a needs of anyone who likes these classic
patented sustained-release technol- bodybuilding proteins or is following
ogy for even greater anabolic/anti- a Paleo diet. And I’d be remiss if I
catabolic benefit. First thing in the didn’t mention my favorite protein
morning, I also like to use MHP’s snack—Power Pak Pudding. At 30
Isofast Whey Milkshake, which is grams of protein per delicious serv-
a fast-acting whey protein isolate. ing, it is a pleasure to chow it down
After training, I use Up Your Mass, as it builds my muscles. FLEX
For more information on
Brian Shaw or MHP’s perfor-
mance supplements, visit
mhpstrong.com.
$0635&4:0'.)1

supplements every day. This is for a number

of reasons. For one, they’re easier to digest, so
it’s less stress on my system to keep my pro-
tein intake high. Second, they can offer refined
protein sources (such as whey, casein, beef,
egg white, soy, and others) that absorb well
and help you meet your intake needs. Third,
they also allow for incredible convenience—
nothing worse than missing a meal and hav-
ing no way to pack in the food you need. My
trip to the World’s Strongest Man, as I wrote
about last issue, really brought this one home.

110 FLEX | NOVEMBER ’13

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 FLEX EXPERT
WorldMags.net

BY LOUIE SIMMONS

PERIODIZATION
“Joe Jester
squatting 600 at
the Westside Pro
Invitational.” Squatting requires two training days a week, with
72 hours between the first and second days for
optimal recovery.

Q Dynamic Effort (Speed-Strength) Day: The first

squatting day is the dynamic effort method (for Westside
athletes, this is Friday) in which speed squats are done
at 50%-60% of 1-rep max for 10-12 sets of two reps in a
three-week wave. Add 25% band tension at the top for
accommodating resistance; this helps to eliminate bar de-
celeration. After a three-week wave, change band tension or
type of accommodating resistance by adding chains to the
bar. One should change bars regularly if possible, or change
the width of the stance or variation of the squat.

SAMPLE WORKOUT FOR A 600-POUND SQUATTER

Week %1 Weight Total Lifts/ Total
Rep Max Band Tension Volume

1 50% 300 lbs 24/150 lbs 7,200 lbs

SQUATTING 2 55% 330 lbs 24/150 lbs 7,920 lbs

600 LBS EASY!

3 60% 360 lbs 20/150 lbs 7,200 lbs
Note: Bar speed is .8 meters/second average

It takes correct technique, periodization, and selection of special
exercises to conquer weaknesses in squatting. Combine these with a
balance of strength and you’re ready. Westside Barbell has produced more
than 70 lifters who’ve squatted more than 800 pounds, 19 with more than 1,000
pounds on their résumés, six have squatted more than 1,100 pounds, and two have
broken the 1,200-pound barrier. It’s easy when you know how.
WHAT IS PERFECT TECHNIQUE?
First, place the bar high on your back, sitting on the mid traps. Grab the bar, wrapping
your thumbs around it, while positioning your feet at least shoulder-width apart. If
you’re flexible, it’s preferable to keep the feet wider and pointed out slightly. Arch the
back and hold air in your abdomen. To lift the bar out, arch your back and push your feet
apart while clearing the rack. As you push out with your feet, force your knees apart.
Keep your chest high by continuing to arch your back, and push your glutes out until you
reach parallel. Next, drive your upper back into the bar. Never push through your feet
first as you begin to ascend; this causes one to bend at the waist and good morning the
bar up as a result. Continue to arch your back and push outward with your feet.
A PARTIAL LIST OF VARIATIONS OF MAX-EFFORT EXERCISES
BOX SQUAT PULL GOOD MORNING
Very Low Rack Pull Arched-back
High Box Pull Round-back
Q Max-effort Day: The second squat day (72 hours later)
is the max-effort method. Westside athletes max out (work
up to an all-time max single rep) on a special squat, rack
pull, or pull (deadlift) standing on a two- or four-inch box.
Pulls can be switched from sumo to conventional, but only
pick one type of squat or pull to max out on. Good mornings
can also be done in any style: arched-back, bentover,
wide-stance, or close-stance. Always switch your max-effort
exercise each week. The max-effort method is the best way
to raise your absolute strength for training or a contest.
On both squat days, special exercises must be done
for lower back, hamstrings, glutes, hips, upper back, and
abs. Westside athletes like a lot of rowing such as with
a bar, dumbbells, or plates by way of both upright rows
and shrugs for the upper back. Reverse hypers, back
raises, and light good mornings for high reps will follow
the upper back. Glute-Ham raises (GHR) for high reps, leg
curls with bands or ankle weights, or inverse curls would
be next for hamstrings.
Westside athletes train 80% with special exercises and
20% with some variation of the box squat, bench press,
or deadlift.
The dynamic-effort day is high volume and moderate
intensity with very quick muscle contraction, and the
max-effort day can be stressful on the central nervous
system (CNS); thus, general physical preparedness (GPP)
must be high. Westside athletes use a lot of sled dragging
and pushing of the strongman wheelbarrow to increase
8&454*%&#"3#&--"3$)*7&4

Close-stance Sumo Pull Bent-leg

their GPP. They also do very high reps (up to 100) with
Wide-stance Conventional Pull Straight-leg light weights on triceps pushdowns, leg curls, shrugs, calf
work, and pec work to thicken connective tissue for both
Safety Bar Seated Deadlift Standing
increased stored kinetic energy and injury prevention.
14" Cambered Bar Deadlift (Behind the back) Seated Choose the correct exercises to strengthen weak
muscle groups, the correct percentages for dynamic-effort
Front Squat Wide-grip Deadlift Concentric Only training, and the correct max-effort movements, and the
Zercher Squat Straight-leg Deadlift ------ sky’s the limit! FLEX

112 FLEX | NOVEMBER ’13

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 WorldMags.net
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WESTSIDE BARBELL
- The World’s Strongest Gym -

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 WorldMags.net

The pain. The struggle... It never ends. I pile plates on the bar, trying to break it. It will only bend. I tear myself apart, muscle to shreds.
My joints ache... In time I will mend. Here I stand, dumbbell in hand, each rep a small part of this process. Each new day, a humble
offering to progress. Another step forward, inching closer to success. This cycle, it is my life. It is all that I know. Start from the
bottom, break myself down, build it all back up. From nothing, I grow. Time is a currency that I will spend in toil. Hard work and
determination, my lone trusted friends. This noble fight defines me... And it never ends.
800.872.0101 | forum.animalpak.com | www.animalpak.com
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 WorldMags.net
NO BREAKFAST
FOR FAT LOSS
It goes against what every
bodybuilder has ever been
told, but two new studies are
suggesting that skipping breakfast
can lead to reduced caloric intake
throughout the day, and possibly a
better strategy for fat loss. New
research has shown that intermit-
tent fasting (i.e. skipping
breakfast) can be a new method
for life extension and reducing the
risk of metabolic diseases.
Intermittent fasting, a dietary
approach many health experts have
used with success, provides the
benefits of increased longevity seen in
calorie-restricted diets, but without
sacrificing physical performance or
muscle mass. When compared to
calorie restriction, individuals who
practice intermittent fasting retain
more lean muscle mass than those
who follow a low-calorie diet. Here are
two studies showing that skipping
breakfast can be an alternative
approach to decreasing caloric intake.
QStudy No. 1
A total of 24 normal-weight subjects
between the ages of 18 and 23 par-
ticipated in this experiment, and were
randomly divided into three groups.
The study was a crossover design,
meaning all groups received all treat-
ments. At each visit, the groups were
given either no breakfast, a high-carb
breakfast, or a high-fiber breakfast.
The high-carb breakfast was 335
calories, and the high-fiber breakfast
1"7&-:5)+"--
was 338 calories.
Result: As expected, subjects who
skipped breakfast had higher hunger
118 FLEX | NOVEMBER ’13
FOOD & SUPPS FOR
GROWTH & GAINS
ratings at lunch; however, this greater
hunger didn’t translate to greater
calories consumed at lunch. Subjects
didn’t compensate at lunch for not eat-
ing breakfast, showing that this could
result in a lower overall caloric intake
and fat loss over a longer period of time.
QStudy No. 2
A total of 18 subjects with an aver-
age age of 24 participated in this
experiment. This experiment was
also a crossover design. On one occa-
sion they were served a buffet-style
breakfast. On the other occasion,
they didn’t eat breakfast. Results:
The subjects who skipped breakfast
had increased hunger at lunch; by
mid-afternoon, any difference in hun-
ger ratings due to skipping breakfast
had disappeared. Those who skipped
breakfast ate slightly more food at
lunch; despite the small increase at
lunch, total calorie intake was signifi-
cantly lower—by 450 calories—when
subjects skipped breakfast compared
to when they ate breakfast.
“There’s a fundamental belief that
if you don’t eat breakfast, you’ll com-
pensate for the lost calories at lunch or
later in the day. We’ve found that there
is no caloric compensation in a normal
group of eaters,” study author Dr. David
Levitsky, a professor of nutritional sci-
ences and psychology at Cornell, said in
a press release. “If you skip breakfast,
you may be hungrier, but you won’t eat
enough calories to make up for the lost
breakfast.” Some bodybuilders may
want to try either skipping breakfast
or John Kiefer’s Carb Backloading
plan for fat loss. FLEX
WorldMags.net
 WorldMags.net

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XPEDITE contains a potent ingredient called R-Lipoic Acid or R-LA, which
is not included in the lion’s share of preworkout/energy products available.
Some researchers believe R-LA may eventually be acknowledged as one
of the most important nutraceutical compounds on the market for cellular
energy production. It has been shown to improve the body’s utilization of
glucose and may also increase the production of adenosine triphosphate
(ATP) within the muscle cells. Likewise, this scientific formula contains biotin,
taurine and L-carnitine, which further support the optimal blood sugar levels
needed during high-intensity exercise. As a bonus, these ingredients support
fat loss by increasing glucose uptake by muscle tissue, which helps to prevent
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and physiological stress tests were given tyrosine to measure its effects on
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 FLEX TRAINING
WorldMags.net
10,000mg
BCAA FINDING THE
SWEET SPOT
Finding the right Intensity for big gains
There are many variables to
think about when putting
together a training routine,
including which exercises, how many
reps, how many sets, how much weight,
how often to train each muscle group,
not to mention diet and supplements.
One of the most important of these
variables is weight load.
There are two factors critical to in-
ducing muscle hypertrophy: load stress
and metabolic stress. Load stress is
applied by lifting and lowering a weight,
as well as forcing a passive muscle
to bear a load (e.g., loaded stretch).
Metabolic stress is created by actively
contracting a muscle against resistance,
which leads to the accumulation of
metabolic byproducts such as lactic
acid and free radicals.
Both load stress and metabolic
stress activate anabolic signaling
pathways within the muscle cell. most people. Studies involving weight loads
Loading acts through a mechanism heavier than this fail to produce growth
called mechanotransduction, whereby comparable to more moderate weight loads.
membrane-bound mechanosensors, But why would this be, if mechanical load
which are activated when the is fundamental to triggering growth? As
muscle cell membrane is strained weight loads go up, time under tension tends
and stretched, turn this mechanical to go down, which reduces metabolic stress.
signal into chemical signals that tell From all the available research, it is clear that
the cell to build more structural and some level of metabolic stress is necessary
contractile proteins. The buildup of to maximize growth. This is why routines
metabolic stressors such as lactic acid advocating low reps only have limited utility
and free radicals activates anabolic for bodybuilders. The principle to be taken
signaling pathways, although the away is, as weight loads go up, load stress
exact mechanism is still being ironed goes up but metabolic stress goes down.
out. An additional effect of metabolic Just as there exists a maximum effective
stress that is no less important than load, research also points to a minimum
activating anabolic signaling pathways effective load. A 15RM (65% 1RM) load
is the induction and activation of appears to be the minimum amount of
muscle satellite cells. These satellite weight that leads to significant growth
cells add nuclei to the muscle cells, in most people. Lighter weight loads
allowing them to grow. emphasize metabolic stress if sets are taken
We control load stress by adjusting to failure. At the same time, load stress
the weight loads that we use. In is minimized, which reduces the utility of
general, the heavier the weight, the routines advocating high reps only. The
greater the load stress. But can a principle to be taken away is, as weight loads
weight be too heavy to build muscle? A go down, metabolic stress goes up but load
recent review of research looking at this stress goes down.
question concludes that ~6RM (~85% So where does this leave us? We can use
1RM) is probably the heaviest weight weights as heavy as our 6RM or as light as
load that is still effective for growth in our 15RM and trigger growth at least for a
*These statements have not been evaluated by the FDA. This product
is not intended to diagnose, treat, cure or prevent any disease.
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short time; both extremes creating a deficiency
in metabolic and stress respectively. If our goal
then is to maximize gains we will need to spend
most of our time in the middle, or the 9- to
11RM (~75% 1RM) rep range. In this range we
have the most effective blend of load stress
and metabolic stress.
In reality, the intensity sweet spot is a
moving target. It would not be right if I were
to stop at this point, leaving out a major
real-world problem that all long-term lifters
experience at some point. Most of the
research available showing minimum and/
or maximum effective loads used relatively
untrained subjects. One of the reasons
untrained subjects are used in the majority
of hypertrophy research is that the aim of
the researcher is to successfully achieve
measurable hypertrophy and untrained
muscles are very sensitive to just about any
loading stimulus. Hypertrophy is difficult to
achieve in highly trained lifters, especially in
the short period of time used in most studies.
As a result, estimates about effective
training intensities are generally below what
would be most effective for veteran lifters.
There is a hypertrophy-specific principle
$)3*4-6/%
which states, “the effectiveness of any given
load is determined by the condition of the
tissue at the time the load is applied.” We
BY BRYAN HAYCOCK, M.S.
see this principle at work when the weight
loads you began making progress with no
longer produce results. What happens is that
as the tissue adapts to the weight loads you
use, the threshold for creating an effective
stimulus goes up.
The reduced effectiveness of a given weight
load over time is what researchers call the
“repeated bout effect” (RBE). The RBE is
caused by a number of adaptive mechanisms.
For example, the growth signal that is initiated
by load stress becomes weaker and shorter.
As a result the anabolic effect of each training
session is significantly reduced. Whereas an
untrained lifter will induce an anabolic state
within his muscles that will last well over 24
hours, a veteran lifter will only stay anabolic
for at best about 12 hours. This assumes proper
diet and supplementation before and/or after
his workouts.
So what’s a lifter to do to overcome
the RBE? Well, you have to progressively
increase the load and metabolic stress over
time. And when you can no longer increase
the load and metabolic stress, you need to
decondition the muscle so that the minimum
effective loads become effective as the
starting point of your next hypertrophy- *When combined with increased exercise and a reduced calorie diet.
specific training period. Keep it in the *These statements have not been evaluated by the FDA.
This product is not intended to diagnose, treat, cure or prevent any disease.
intensity sweet spot. FLEX
©2013 VITAL PHARMACEUTICALS, INC. ALL RIGHTS RESERVED.
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 FLEX NUTRITION WorldMags.net

BY MATT PORTER

A NEW LOOK AT
CHOLESTEROL
The word cholesterol is often
interpreted as a major health
concern regarding cardiovascular
health. When most people think of
cholesterol they think of good cholesterol and
bad cholesterol.
The good cholesterol label is associated
with high-density lipoproteins (HDL) and
bad cholesterol is associated with low-density
lipoproteins (LDL). Recent research performed
by Steven Reichman, Ph.D., from Texas A&M
University may have shed some new light
in regards to bad cholesterol not being such
a bad actor after all. Reichman determined
that you need a reasonable amount of LDL
circulating in your blood to induce adequate
muscle hypertrophy.
In fact, Reichman led a study involving
52 adults ages 60–69 who were in good
health but not physically active. None of
the subjects trained on a regular basis.
The summation of the study concluded
that after moderate-intense exercise,
participants who had accrued the most
muscle mass also displayed the highest
levels of LDL. This was definitely a surprise,
and not the expected result.
This unique finding demonstrates that you
need a certain amount of LDL to elicit ad-
equate muscular hypertrophy. It proves that
all forms of cholesterol are paramount to a
person’s health. You simply cannot remove all
of your bad cholesterol, as that would actually
be detrimental to your health.

QLOW-DENSITY Lipoproteins get a bad
reputation for their ability to build up in the
walls of arteries, which causes a reduction
in blood circulation, which often leads to
heart disease and heart attacks.
QHIGH-DENSITY Lipoproteins often help
facilitate the removal of cholesterol from
the arteries. However, LDL is significant
in the fact that it serves as a warning
sign that something is wrong and alerts
the body to defend against the malady
at hand.
People need to understand that you don’t
Reichman says, “Our tissues need
cholesterol, and LDL delivers it. HDL, the good
cholesterol, cleans up after the repair is done.
And the more LDL you have in your blood,
the better you are able to build muscle during
resistance training.”
The study Reichman conducted serves as
a useful finding in dealing with conditions
such as sarcopenia (age-dependent muscle
loss), which could help aging individuals fend
off muscular atrophy that can shorten one’s
life span.
The findings reveal how imperative
essential fatty acids and saturated-fat-based
infusing copious amount of bacon, fast
foods, and excessive animal fats into
your blood by ingesting a poor diet, but to
understand that precise implementation of
saturated fats will be conducive in facilitating
muscle hypertrophy.
I also believe saturated fats will increase
healthy prostaglandin production, which will
initiate a myriad of growth factors localized
to muscle, and systemically. This could also
play a major role in LDL’s influence on building
big muscles. FLEX
Matt Porter is a sponsored athlete for
$)3*4-6/%

want to completely rid yourself of bad choles- diets are in overall health, and in a person’s truenutrition.com and an NPC competitor,
terol and understand that everyone needs a plight for ultimate muscle mass accrual. title holder, and nutrition guru. Porter can be
certain amount of both forms of cholesterol. The take-home message here isn’t to start reached at truenutrition.com.

122 FLEX | NOVEMBER ’13

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 FLEX NUTRITION
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BY JOHN KIEFER

THE BREAKFAST
RESEARCH PARADOX
Think a healthy breakfast is best? Careful what you’re reading.
I hate research
sometimes. I love
doing research and
reading quality research, but
I’ve really begun to hate how all
the so-called diet “gurus” out
there use research to suit their
own purposes.
When I say the word scientist,
what do you think of? You
probably envision someone in a
lab coat, running experiments
free of judgment or bias, and
looking impartially at the hard
data that come from their ideas.
This, however, isn’t always what
happens. Scientists conduct
studies—and gurus read their
results—with preconceived
notions, wanting and expecting
a particular outcome, and
then skew these studies by
finding populations, creating
protocols, and measuring
specific things that fit with their
theories and give them only the
results they want.
A perfect example of this
is the rash of epidemiological
studies that have been done
over the past year with regard to
the effects of eating breakfast.
When these studies are set up
properly, researchers are capable
of showing that people who
eat breakfast are healthier,
weigh less, have better
blood markers, and are less
prone to obesity. Sounds great,
right? When reports like this
hit the mainstream media,
breakfast is back in vogue, and
everybody’s eating first thing in
the morning again.
When we really dig into
things, however, we see that
1"7&-:5)+"--

people who habitually don’t eat

breakfast also drink more, smoke
more, and work more. There are
other stressors and confounding

128 FLEX | NOVEMBER ’13

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factors in their lives that aren’t taken
into account, even in some of these
researchers’ abstracts and conclusions.
What they also fail to mention is that
there’s ample research available that
shows that when these factors are
corrected, there’s either no difference
between late eaters and morning eaters
in this regard—or, the results reverse
themselves altogether.
OUT OF CONTEXT
When you read these types of studies,
pay close attention to whether the
groups the researchers studied consisted
of obese populations. They often do.
This is important because we know
that obese people have the opposite
metabolic trends when compared with
the non-obese. For example, with skinny
people, insulin sensitivity is highest in
the morning, and lowest in the evening.
When you become obese, this is
reversed—an effect known as the
insulin paradox.
So, if you’re obese, you become less
insulin sensitive in the mornings, and a
case can be made that it may not matter
when you eat your food at all. And if
you eat more of it for breakfast, then
nothing at night, you’re simply giving
yourself a longer fasted period—which,
in and of itself—can have a number of
restorative effects. One of these effects is
a buildup of ketones, which are effective
at enabling cells to clean themselves out,
and even help to stave off Parkinson’s
disease and Alzheimer’s.
DO THE INCHES MATTER?
Another fallacy promulgated by agenda-
driven researchers—and interpreters
of research—is the idea that subjects’
waistline circumference, and a decrease
thereof, is an effective measure of
whether a dietary hypothesis is correct.
This idea, unfortunately, carries no
meaning whatsoever unless we know the
subject’s actual body-fat measurements.
When waistline circumference
decreases, we could be seeing
this decrease because the subject has
lost internal organ mass. When your
body perceives any type of starvation,
one of the first reserves it taps into,
depending on the diet you’re using, is
lean tissue—especially organ tissue.
This measurement only opens up more
questions. It doesn’t provide the answer
to anything.
TRIGLYCERIDES
Another research argument in favor of
eating breakfast is the idea that it lowers
levels of both insulin and triglycerides
throughout the day. First, this is
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completely contradictory to several
studies that have found that eating a
carb-laden breakfast first thing in the
morning will actually increase triglyceride
levels all day and have an adverse effect on
fat mobilization.
It’s hard to say whether these results are
skewed by the use of obese people without
addressing each individual study that
makes the claim, but with most studies,
this is precisely what’s happening. When
obese people are studied, they’re usually
put on a far healthier diet in general,
because it’s considered unethical—in most
cases, anyway—to allow them to continue
to be grossly unhealthy.
When you put an unhealthy person on a
healthier diet that’s low in fat—regardless
of whether they’re eating a big breakfast
or not—you’re instantly going to see lower
triglyceride levels throughout the day.
Sure, they’re going to experience changes
in their insulin and glucose sensitivity,
but that’s not a particularly good thing,
because their bodies won’t be able to
use or mobilize fat for energy. The entire
process is somewhat contradictory.
YOU’RE LOSING WEIGHT.
SO WHAT?
Finally, we come to the ultimate agenda-
driven researcher’s ace in the hole: The
idea of “weight loss.” The problem here
is that when researchers and gurus talk
about big breakfasts eliciting weight loss,
they’re not addressing the type of weight
that’s being lost. Studies have made
this claim repeatedly for the past 20–30
years—that breakfast eaters lose more
weight than people who eat the majority
of their calories in the evening. But this
happens because the breakfast eaters lose
significantly more muscle mass than their
late-eating counterparts. Conversely, the
late eaters preserve their muscle, which is a
primary indicator of many positive things,
including overall health.
With research, everything matters. What
kind of population is being studied? Are
they obese? Are they sick? What exactly
are they eating, and when are they eating
it? When we say that skipping breakfast is
contributing to the obesity epidemic, we’re
putting the cart before the horse. Is
that what caused the problem? Or is it
because obese people are metabolically
deranged and elicit results that are the
diametric opposite of what you’d find in
normal populations?
When you’re reading these studies—or,
worse, when you’re reading interpretations
from gurus—you have to read between the
lines. What works for certain populations, i.e.,
the obese and the unhealthy, isn’t neces-
sarily a good recommendation for healthy
people or performance athletes. FLEX
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 WorldMags.net BY ADAM GONZALEZ

CASEIN
POINT
Compare many of the best slow-
digesting protein products available

Protein can be a little like sex:

Sometimes you want it fast;
sometimes you want it slow;
and sometimes a mix is even better.
Casein is the fraction of milk protein
that clumps after you consume it,
delivering amino acids into your
system more slowly and for longer
periods of time. In other words,
casein is a long romp compared with
whey’s quick bang.
Casein protein continues to deliver
amino acids for at least a couple of
hours longer than whey protein when
taken in equal supplemental doses (a
little more than 20 grams). For this
reason, it was once believed that taking
casein was best as a meal replacement
and also before bed.
More recent research, though, shows
that a mix of casein and whey around
workouts might be even more effective
than either alone. While casein is still
the best option before bed and other
times when you want aminos to last in
your system longer, you can beneficially
use casein around workouts, too. Just
mix it with an equal portion of whey,
or get in a whey-casein blend to help
maximize muscle building.
Mixing and matching affords you
different ways to take advantage of all
casein’s benefits. FLEX

OPTIMUM NUTRITION DYMATIZE ELITE MUSCLEPHARM

PLATINUM CASEIN CASEIN CORE
TRI-CELLE CASEIN QCalories: 120 QCalories: 110
QCalories: 150 Q Protein: 24g QProtein: 25g
QProtein: 30g Q Carbs: 4g QCarbs: 2g
QCarbs: 4g QSugar: 0g QSugar: 1g
QSugar: 2g QFat: 1.5g QFat: .5g
QFat: 1.5g Slow-digesting Rebuilds muscle
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Contains pure, for overnight tissue while

instantized casein. cruise control. you sleep.

UNIVERSAL GNC BEYOND USPLABS OXYELITE

CASEIN PRO RAW RE-FEED PROTEIN
QCalories: 117 QCalories: 160 QCalories: 140
QProtein: 24g QProtein: 25g Q Protein: 23g
QCarbs: 3g QCarbs: 13g QCarbs: 4g
QSugar: 1g QSugar: 2g QSugar: 1g
QFat: 1g QFat: 1g QFat: 3.5g
Contains 100% Contains aminos A whey-casein
micellar casein. and herbs for blend for fast and
night recovery. slow delivery.

132 FLEX | NOVEMBER ’13

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”My SmartShake goes with me every-
where. As an athlete I constantly need
protein, and by bringing the SmartShake
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 WorldMags.net BY ADAM GONZALEZ

MUSCLE DRIVERS
IFBB professional
bodybuilder
Roelly Winklaar
understands the
Taken together, these supps will accelerate muscle growth correlation between
sound nutrition and
peak performance.
When you want to put
the pedal to the
metal in your training
sessions, you need extra fuel.
Including aminos and other
crucial nutrients is one of the
best ways to accomplish this.
To avoid catabolism and to
keep your body in an anabolic
state, consider adding these
supps to your regimen.

Q BCAAs PREVENT MUSCLE

BREAKDOWN AND STIMULATE MUSCLE
PROTEIN SYNTHESIS
Branched-chain amino acids (BCAAs) are
a category of three aminos that includes
leucine, isoleucine, and valine, and this group
is metabolized differently from all the others.
BCAAs bypass your liver and are metabolized
directly in your muscle tissue, meaning
that they more directly fuel the muscle-
building process. Two notable benefits are
their ability to fuel workouts when they’re
present before training, and their ability to
help you recover from workouts when they’re
present after training.

Q CITRULLINE BOOSTS NITRIC OXIDE

(NO) LEVELS FOR BETTER WORKOUTS
AND RECOVERY
Nitric oxide is a molecule that allows your
blood vessels to relax so that more blood,
oxygen, and nutrients can flow through your
system, reaching muscle tissue. One of the
most popular ways to increase your NO levels
is to supplement with the amino acid arginine
that converts to NO. But recent research
indicates that taking citrulline, which converts
to arginine, may be an even more effective way Q VITAMIN D SUPPORTS HEALTH AND a hormone (1,25-dihydroxyvitamin D)
to increase NO production. Citrulline also helps BOOSTS TESTOSTERONE LEVELS that binds to muscle cell membranes,
prevent muscle fatigue while you’re training by Recent research has shown a host of boosting your muscle cells’ ability to
removing ammonia from your body. benefits that come with vitamin D contract and synthesize protein. Those
supplementation: Two of the most with vitamin D deficiency often suffer
(3&(03:+".&4$0635&4:0'."/6'"$563&4

Q TAURINE REDUCES MUSCLE FATIGUE
AND SUPPORTS MUSCLE CELL SIZE
When you weight train, both taurine
and strength levels drop as your
workout progresses. Supplementing with
important ones for FLEX readers include health consequences that include lower
increased strength and higher testosterone. testosterone levels. Supplementing with
Vitamin D is derived from cholesterol (like the cholecalciferol form of vitamin D may
testosterone) and it readily converts to help overcome this condition. FLEX

taurine helps increase muscle endurance as
it reduces the oxidative stress that
accompanies intense workouts. Taurine
helps reduce the levels of lactic acid that
accumulate in your muscles as you train,
and it allows your muscles to contract more
quickly and forcefully, which translates to
longer, harder workouts.
GET IT TOGETHER
Q To maximize muscle building over a specific training phase, you need to
give your body what it needs for intense training recovery. BSN’s AminoX was
formulated with this in mind, and each dose delivers 10 total grams of the
aminos on our list and 500 IU of vitamin D. AminoX uses an effervescent delivery
system so these nutrients hit your system quickly. Take AminoX for a three- to
12-week training phase, then cycle off for four weeks.

134 FLEX | NOVEMBER ’13

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WorldMags.net

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 WorldMags.net BY ADAM GONZALEZ

For more
information, go to
jacked-in-a-box.com.

MAIL ORDER MUSCLE

In October, FLEX editors picked these supplements for members of Jacked-in-a-BoxTM to try
BEAST AMINOLYTES BSN SYNTHA-6 GASPARI GLYCOFUSE
Q Provides amino acids and ISOLATE Q Designed for athletes, this
electrolytes. BCAAs, plus a Q Consisting solely of isolate carb supp supports perfor-
matrix of methionine, histi- proteins, Syntha-6 Isolate mance and rapid recovery.
dine, and others accelerates delivers slow- and fast- Loaded with electrolytes,
recovery. Sodium phosphate digesting whey and milk each serving has 25 grams
and magnesium replenish isolates. Sustained release of carbs, relying on highly
electrolytes. means it’s perfect anytime. branched cyclic dextrin.

MHP DOPAMITE MUSCLEPHARM QUEST BAR

Q Dopamite helps you
produce dopamine, a feel-
good brain chemical which
plummets when you restrict
calories by providing N-acetyl
tyrosine, phenylalanine, caf-
feine, and Mucuna pruriens.
You’ll stay satisfied while
slashing fat.
ASSAULT
Q CarnoSyn amps up
ATP production with
beta-alanine and also
includes insulin activators, a
performance blend, energy,
hydration, and neuro sup-
port. Other key ingredients
are cinnulin and leucine.
Q Great-tasting bars that can
deliver up to an amazing 18
grams of fiber and 21 grams
of protein, topping out at
only 210 calories—and an
available 6 grams net carbs.
Our favorites include white
chocolate raspberry and
chocolate chip cookie dough.

FOR OUR FEMALE MEMBERS GAT MUSCLE MARTINI

1 out of s
oxe Q This muscle-builder
every 10 bs a NLA UPLIFT
include X Q Designed for women, Uplift
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12-ounce ush tamine, plus adaptogenic
Protein R! was shipped only to our female herbs to boost energy and
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VPX PROTEIN RUSH SHAKE

This product delivers whey and casein for fast-acting delivery and
extended anabolism—with absolutely no sugar. Each serving provides 28
grams of protein, as well as a broad spectrum of vitamins and minerals.

136 FLEX | NOVEMBER ’13

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 VPXSPORTS.COM
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 WorldMags.net BY ADAM GONZALEZ

ARNOLD’S
IRON
STACK
Pair MusclePharm’s Arnold Iron Pump and
Arnold Iron Whey for amazing workout gains
It’s sure to come as a surprise
when you realize, that up
until now, Arnold Schwar-
zenegger has never had his name on
a sports supplement line, but it’s true.
After all, with a half century of
experience in bodybuilding, the man
has forgotten more about training
than the rest of us will ever know.
Fortunately for us though, “The
Austrian Oak” has finally decided to
lend both his name and acumen to a
new product line co-developed
with MusclePharm: The Arnold
Schwarzenegger Series. “After meet-
ing with the MusclePharm team,
learning about the company, and
spending time with the founders, I
knew they were the perfect partners
to start a line of nutritional
supplements and continue promoting

fitness around the world,” Schwar-
zenegger says. “Their passion for
sports nutrition and science fits
perfectly with my mission to help
everyone discover the benefits of
health and nutrition.” We’re offering
an exclusive Arnold Series stack, which
will serve to get you pumped up during
your workout, and help you build new
muscle afterward.
IRON WISDOM
Sports nutrition has come
light-years since Arnold’s heyday,
and his new supp line reflects
the latest thinking. Win $500
worth of supplements from his
new supplement line, The Arnold
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59.99

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to create massive pumps. It con- product was designed to support before and after workouts, and
tains ingredients that spur produc- workouts and deliver amino acids at other times of day (up to three
tion of nitric oxide (NO); arginine into your system quickly. Each servings per day). To maximize NO
nitrate leads directly to NO produc- 120-calorie scoop delivers 22 grams production before workouts, mix one
tion, and ornithine, an amino acid, of protein with only 6 grams of scoop of Arnold Iron Pump with 8–10
converts to arginine. Arnold Iron carbs. It also provides a range ounces of water, and consume about
Pump also includes beet root and of specific aminos that support 30 minutes before weight training.
hawthorn berry, allowing blood muscle growth and recovery, includ- You can combine one serving each
vessels to relax, and creating more ing glycine, taurine, BCAAs and of Arnold Iron Whey and Arnold Iron
NO. In addition, niacin enhances glutamine, creating the nitrogen- Pump with about 20 ounces of water
blood flow, and vitamin C helps rich environment necessary for for added convenience.
prevent degradation of NO. muscle protein synthesis.
ARNOLD IRON STACK INCLUDES: Q Iron Whey (2 lbs) QIron Pump QPlus a free MusclePharm Water Bottle
Available at The Muscle & Fitness Store muscleandfitness.com/stacks

140 FLEX | NOVEMBER ’13

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BEST FOR
MASS
Creatine: Before or after workouts, what works best?
Chronic supplementa-
tion with creatine
monohydrate has
been shown to promote
increases in skeletal muscle
mass, lean body mass, and
muscle fiber size. For years
bodybuilders have been in a
state of confusion on the best
time to take creatine: before or
after training? Some studies
have suggested that it doesn’t
matter when you take creatine,
which further confuses things. A
new study published this month
put the pre- vs. post-workout
creatine debate to the test. The
pre-supp group consumed five
grams of creatine monohydrate
immediately prior to training.
The post-supp group consumed
the same amount of creatine
immediately after training. All
subjects participated in the
split-routine bodybuilding-
training regimen designed for
skeletal muscle hypertrophy. At
the end of the study, both
groups had increases in muscle
mass and bench press strength,
however, fat mass and body
weight did not change. There
were some minor trends toward
greatest increases in muscle
mass and bench press strength
when the consumption of
creatine was consumed after
exercise, but the increases were
very small. The authors
rationalized that the differences
were small due to the high
training level of the individuals
in the study and the short
duration of the study. It’s very
difficult for well-trained
athletes to make consistent
improvements in size and
strength. Also, because these
recreational bodybuilders were
already consuming large
quantities of protein, this could
FLEX recommends these
have affected the results (i.e., creatine brands:
they could already have a high Q ProMera Con-Crēt
amount of creatine stored Q BPI Build-HD
intramuscularly, possibly Q MuscleTech Cell-Tech
blunting the results).

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GLUTAMINE:
POST-EXERCISE BENEFITS
Q Glutamine is most abundant
in the small intestine and is
essential for proper immune
function. When glutamine levels
are depleted by stress, bodybuilders
are more susceptible to illnesses.
Glutamine has been found to have
a wide variety of beneficial effects
on muscle recuperation. Depleted
glutamine levels can result in
decreases in strength, stamina, and
recovery. Studies have shown that
L-glutamine supplementation can
minimize breakdown of muscle and
improve protein metabolism. A new
benefit of glutamine that may spark
a bodybuilder’s interest is its ability
to raise glucose levels, which may
enhance muscle glycogen stores. A
previous study reported that eight
grams of glutamine promote storage
of muscle glycogen to an extent simi-
lar to 330 ml of an 8.5% glucose drink,
suggesting that glutamine raises
blood glucose levels. A researcher
reported recently in the Interna-
tional Journal of Endocrinology that
glutamine was superior to glucose
for raising blood sugar levels after

hypoglycemia. The researchers ad-
ministered rats insulin, which caused
them to become hypoglycemic. The
researchers found that glutamine
was more effective in promoting
elevated blood sugar levels in recovery
compared with glucose, lactate,
glycerol, or alanine. Bodybuilders may
want to consider adding glutamine to
their post-workout shake as it quickly
elevates blood sugar faster than
glucose, which can enhance glycogen
stores and promote faster recovery.
FLEX recommends
these glutamine brands:
Q GAT Muscle Martini
Q Universal Atomic 7
Q MusclePharm Glutamine
TRAIN HARDER
Increased oxygen can help muscle cells better utilize oxygen necessary to maintain
energy, stamina, and endurance. Cardio is an aerobic activity that’s an important part of
every bodybuilder’s contest plan. If you want to work out harder and longer, you need to
optimize oxygen during your workout. Oxydrene Elite’s powerful functional extract (Crenulin-RCC2)
has been shown in a double-blind, placebo-controlled clinical trial to not only increase exercise
endurance when taken one hour before a workout, but to actually optimize systemic oxygen
utilization as demonstrated by significantly elevated VO2 max levels compared to a placebo. And
not only that, the study subjects who received the Crenulin-RCC2 extract significantly extended the
amount of time it took them to reach exhaustion. In a separate
and distinct study on markers of muscle damage and recovery,
FLEX recommends
subjects were tested both five hours and five days after Q Novex Oxydrene
strenuous exercise. In that study, there was a clear trend
concluding that Oxydrene Elite’s key Crenulin-RCC2 extract For more info go to
helped decrease the damage associated with muscle stress, novexbiotech.com
thus facilitating muscle recovery after strenuous exercise.

WHEY PROTEIN ENHANCES GLUCOSE TRANSPORTERS IN MUSCLE

Q The benefits of a high-qual-
ity whey protein hydrolysate
supplement has an ever-growing
list of health benefits such as:
weight loss, increases in muscle
mass and strength, increase in
glutathione levels (your body’s
main water-based antioxidant),
increase in immune system func-
tion, decreased recovery time, and
symptoms of overtraining. One
of the lesser-known properties
of whey protein hydrolysate is its
ability to increase muscle glycogen
$)3*4-6/% 
GLUT4 acts like a cellular sponge
so that muscle can soak up glucose
after exercise. Initially, there is a
rapid, insulin-independent increase
in the muscle glycogen stores,
which is caused by activation of
GLUT4. So you may be asking,
what are the advantages of having
increased GLUT4 activity? Your
muscles will feel full when they’re
full of glycogen, plus GLUT4 can
maximize the anabolic effects of
insulin while minimizing body fat
storage. Researchers wanted to
feeding them with experimental
diets for nine days as follows: a)
CAS (control casein); b) WP (whey
protein); c) WPH (whey protein hy-
drolysate); d) CAS exercised; e) WP
exercised; and f) WPH exercised.
After the experimental period,
muscle GLUT4 were analyzed. The
researchers found that consump-
tion of WPH significantly increased
the concentrations of GLUT4 and
glycogen. The physical exercise as-
sociated with consumption of WPH
had favorable effects on glucose
should encourage new studies
dealing with the potential of both
WP and WPH for the treatment
or prevention of type-2 diabetes,
a disease in which there is
reduced translocation of GLUT4
to the plasma membrane. The
important finding for bodybuild-
ers is that the consumption of
whey protein has anti-diabetic
properties even without exercise.
Also, taking whey after exercise
seems to encourage muscle
glucose uptake and enhanced

stores and cellular glucose trans- examine how whey protein im- transport into muscle. These results muscle recovery.
porters (i.e., GLUT4) in the muscle. pacted GLUT4 activity both at rest
In sum, whey protein has anti- and after exercise. They divided FLEX recommends these Whey Protein Brands
diabetic properties. In essence, rats into six groups, treating and Q Optimum Nutrition Hydrobuilder Q BSN Syntha 6 Q MHP Isofast

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ZZZKLWHFKSKDUPDFRP
†These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
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148 FLEX | NOVEMBER ’13

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 BY GREG MERRITT

WorldMags.net CHARLES
BY
LOWTHIAN.COM
PHOTOGRAPHS

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 WorldMags.net
Q HALF SCIENTIST AND HALF MONSTER, BEN PAKULSKI
IS THE DR. JEKYLL AND MR. HYDE OF BODYBUILDING.
No one in the IFBB Pro League today applies greater scientific rigor to their workouts than Pak-
Man. Armed with a degree in kinesiology, he is forever seeking the latest training research, and if
you’re lucky enough to converse with him, he can explain the proven logic behind the technique of
his every exercise. So he’s Jekyll, the scientist. But he’s also Hyde, the monster (in a good way).
Hyde-like, he’s capable of conquering bar-bending weights, and he brings a ferocious intensity
to the gym. At first glance, some of his methods seem bat-crap crazy, but they’re only mad in
relation to the norm—plodding through the same routine workout after workout and expecting
to magically expand muscles without asking anything extra of them. Now what sounds crazy?
Pak-Man is rare among bodybuilders for applying his brain to his workouts at least as much as his
body. And as the following 10 factors illustrate, he has some unique and uniquely effective ideas
about training.

[ 1 [ GET TENSE, STAY TENSE

Let’s start with the fundamental concept
behind all of Pakulski’s workouts. As he
says, “This is the most important thing
to understand when it comes to building
muscle.” Weights don’t build muscle. Inten-
sity doesn’t build muscle. Volume doesn’t
build muscle. Those are all just tools.
How you use them is the key. What builds
muscle—or, more precisely, what stimulates
muscles to grow larger when they recover—
is increased tension. “If you want to carry
more muscle tissue, you must subject your
body to increased tension on a regular basis
and allow it to recognize a long-term need for
building muscle,” Pak-Man explains. This is
why proper form is so important to him. You
have to know how to maximize tension on
the targeted area in order to fully stimulate
the muscle.
Time under tension (TUT) is crucial. This
is the total duration during which a muscle is
stressed. Pakulski recommends sets last 40
seconds, and his favorite tempo for achieving
this is an eight-rep set with each rep lasting
five seconds with slow eccentrics (lowering
the weight) but explosive concentrics (rais-
ing the weight). “Getting up to 60 seconds
is also very effective,” he says. “This doesn’t
mean you stop a set that you could easily
extend well beyond 60 seconds just because
the time range is up. Go until you reach fail-
ure, and increase the weight for the next set.”
Also, don’t, for example, squat 10 reps that
are essentially 10 singles, pausing for several
seconds between each rep. Keep working,
extending the TUT until the set is complete.

%*

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[2 [ OVERTRAINING
IS OVERRATED
“New research shows that over-
training is about as likely as winning
the lottery,” Pakulski contends.
“Overtraining is a state that exists
systematically throughout your
entire body, not within one muscle.
It’s a chronic condition that affects
your central nervous, endocrine, and
muscular systems. As long as you’re
giving your body adequate rest and
time to recover, overtraining isn’t
even a thought.” You’re not going to
overtrain because of what you do in
the gym. You’re going to overtrain
because of what you don’t do out
of the gym—nourish and rest your
body sufficiently.

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[ 3 [ DOUBLE
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TROUBLE
As with everything in
Pak-Man’s program, the
practice of doubling up
daily workouts for the
same body part is based
in science. He wants to
keep his workouts short
(less than 50 minutes) to
maximize the hormonal
environment for growth.
His first daily workout
focuses on fast-twitch
muscle fibers with heavy
weights and explosive
concentrics. Necessarily,
his rest periods between
sets are lengthy (two to
four minutes), so he can’t
get in many sets in 50
minutes. Therefore, he
returns to the gym 4–5
hours later (after two
meals and a nap), and he
does a second workout
for the same body part,
focused on exhausting
the muscles with lighter
weights, shorter rests
(40–60 seconds), more
isolation exercises, and
techniques like supersets
and dropsets. To over-
reach a weak area, he
recommends training the
same body part twice
daily every other day over
five days (six workouts
total for that body part).
Then take three days off
from the gym to foster
recovery and growth.

[ 4 [ REACH FOR IT Because he doesn’t worry about overtraining, this year’s runner-up at the Arnold Classic
favors a lesser-known “over” concept: overreaching. “If you want to grow, you have to do more than your body is
used to,” he states. “There are at least 30 ways to approach weak-body-part training, but none is more effective
for immediate growth and feedback than overreaching. The point of overreaching is to tax your body so much
that it sees a need to adapt and grow.” This is where you need to think outside of the box. Your muscles are
used to the same old exercises and set and rep schemes, and just tinkering with those variables—as valuable
as those changes are—will probably not shock stubborn areas into new growth. Thus, one of Pakulski’s favorite
overreaching methods may seem wacky—training the same body part twice in the same day.

[ 5 [ FLUCTUATE TEMPO To work both fast- and slow-twitch fibers, vary the rate at which you raise and
lower the weight. There are many ways to do this, but the key is to maintain the formula of raising the weight
at a rapid or moderate pace and lowering it at a slower pace. Though slow concentrics will increase TUT, they’ll
also decrease the speed of muscular contractions, which, over time, makes you weaker. In contrast, fast concentrics
boost strength. So, go down slower and up faster. With those precautions understood, you can and should still fluctu-
ate the tempo at which you lower the weight, pause (or don’t) at the bottom, raise the weight, and pause (or don’t)
at the top. “Try to change the rep tempo every three to six weeks,” Pak-Man advises.
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[ 6 [ UNIQUE LIFTS
Here are four exercises that Pakulski does on
some leg days that most trainers never do
Q One-leg Press Q Safety-bar Squat
Working one side at The owner of argu-
a time lets you focus ably bodybuilding’s
more on the muscles best legs does a
of each individual variety of free-weight
leg. You may also find squats—back, front,
you can comfortably dumbbell, and safety
go deeper by toiling bar. The latter differs
unilaterally. Pak-Man from a normal back
keeps his foot low squat because the
on the sled and (padded) bar rests
doesn’t rest between higher on your traps,
taxing his left and the resistance is set
right wheels. more forward (sort of
halfway between a
Q Reverse
front and back squat),
Hyperextension
and you can free up
Whereas when you
your hands to avoid
do a back extension
tumbling over if
(popularly called
you fail on a rep
a hyperextension)
without a spotter.
your legs are locked
and only your Q Sissy Squat
torso moves, this lift We told you he does
reverses that. Your a lot of squats. He
torso is held steady even sometimes
on a high bench while does bodybuilding’s
you’re facedown, and worst-named exercise.
you lift your straight The sissy squat is
legs up behind you, performed by holding
from down to at a support bar with
least parallel with one hand, standing
your torso. This on your toes and
targets the glutes letting your knees
and hamstrings. go far forward and
torso backward as you
squat down.

[ 7 [ BE A CYCLIST The use of cycling periods of different training styles is called peri-
odization. It’s common in powerlifting, but less so in bodybuilding. Pakulski is a big believer in
it for continuously stimulating growth. “Bodybuilding is unique because in order to grow you
have to constantly shock your muscles with new training,” he states. “Charles Poliquin was a
huge help for me in learning how to periodize my own training. There are so many differ-
ent hypertrophy variables—just a lot of different things people can manipulate.” Pakulski
recommends you cycle on and off periods, changing such components as the exercise
weight-load (in relation to your one-rep max), workout volume, and length of rest periods.
He details how to periodize in his online programs MI40 and Hypertrophy Max.

[ 8 [ MIDDLE MANAGEMENT This is less of a training tenet than an anti-tenet. So

many champion bodybuilders talk about avoiding standing exercises (especially deadlifts)
with heavy weights because they’re afraid of thickening their waists or hips that Pakulski
has to set the record straight. Workouts aren’t going to change your structure. For better or
worse, your structure is based on the DNA-determined dimensions of your skeleton. Pak-Man
has relatively wide hips and whether he deadlifts for low reps or never does a standing free-
weight exercise his hip width isn’t going to change. (Luckily for him, he has ridiculously wide
shoulders to overshadow his hips.) As for a bloated waist, he explains that it comes from
“overeating, poor digestion, inflammation from food sensitivities, or liver inflammation.”
He’s had some problems with bloating in the past but is controlling it by regulating intestinal
inflammation due to food allergies.

154 FLEX | NOVEMBER ’13

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[At9 [ GRAVITY WorldMags.net RULES
first blush, this one may not seem unique. It’s such basic physics that most of us never think about it—there’s that thing
called gravity that keeps us all standing on solid ground. But Pak-Man doesn’t forget about it, at least not when he’s in the gym.
Talk to him about specific exercises, and he’ll probably mention how most people get ranges of motion wrong because they’re
not cognizant that a free weight always wants to travel straight down to the floor. Gravity, remember? And combining that with
Rule No. 1 about the primacy of tension, you need to always be aware of when
a muscle loses tension because the weight is no longer traveling up or down
against gravity but on a more parallel plane. Tension is lost on the parallel plane
because the weight wants to get back to earth (or, at least, the gym floor).
For example, on dumbbell flyes, he instructs that you bend your arms on the
way down to get a maximum stretch and then straighten your arms as you bring
them closer together on the way up. Never let the dumbbells come inside of your
shoulders because this lessens tension on the pecs at the same time it eases your
struggle against gravity. His flyes are more like flye presses. On the other hand, you
can do a more traditional flye movement with a machine or two cables because,
with the weight stack(s) always fighting gravity, you can maintain tension throughout.
Similarly, the tug of gravity is lessened on the upper half of a free-weight preacher curl. At
the contraction, gravity is actually pulling your hand toward your shoulder. This is not true
if you do those same preacher curls with a cable because you’re pulling the weight stack
up even higher against gravity from stretch to contraction.

1)050$3&%*5

156 FLEX | XXX ’11

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[Pakulski
10weighs
[ THINKWorldMags.net BIG
more than three bills in the off-
season. And yet, always the scientist, this Dr. Jekyll
knows the greatest key to Hyde-like monstrous
muscles lies in what his mind can imagine. “If you
want to achieve great things, it’s important to
know that you’ll only ever grow, literally and
figuratively, as big as the limits you place on
yourself. If mediocrity is your goal then don’t ever
consider anything more than the life you’re al-
ready living. If greatness is in your veins, stepping
outside your comfort zone and setting bigger
goals is a great place to start. Do
something that scares you.
You’re only as good as you
allow yourself to be.” FLEX

158 FLEX | NOVEMBER ’13

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eman
m e s a n d Toney Fre pped delts
Dennis Ja n building round, ca
talk shop o

1)

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162 FLEX | NOVEMBER ’13
 WorldMags.net BY TONY MONCHINSKI, PH.D.
P S BY PAVEL YTHJALL
1)050$3&%*5

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F m 163
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Results speak for themselves, and
throughout their long careers IFBB
pros Toney Freeman and Dennis
James have produced.
James, the 1998 USA super-heavyweight
and overall champ, competed in 38 pro
contests before hanging up his posing trunks
after placing third at the 2012 Masters
Olympia. Along the way, he racked up three
pro wins and earned 10 invitations to the
Olympia, placing as high as 4th in 2003.
Since he turned pro by winning both the
super-heavyweight and overall title at the
2002 NPC Nationals, Freeman has stepped
onstage 52 times, emerging victorious
on seven occasions, and made seven Mr.
Olympia appearances—eight by the time
you’ve read this—with his best ranking a fifth-
place finish in 2008. Freeman doesn’t show
any signs of slowing down: To date in 2013,
164 FLEX | NOVEMBER ’13
he’s racked up two runner-up slots at the
Australian Pro and the Arnold Classic Brazil,
and two third-place finishes at the Arnold
Schwarzenegger Classic (Ohio) and the Mr.
Europe Pro.
Throughout their careers, these old-
school ballers have shown everyone else
how the game is played. Nobody talked
about X-frames until Freeman came along
and unveiled the archetypical one. The
X-Man’s shoulders cap one of the best
structures in the game. They called James
“The Menace” because he was a threat
to anyone else when he stepped onstage.
His width, due in part to his thick, massive
deltoids, shouldered lesser bodybuilders
off the stage.
The two men, who are now both
47 years old, sat down to talk about
1)
training shoulders.
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1)050$3&%*5

*These statements have not been evaluated by the FDA. This product
is not intended to diagnose, treat, cure or prevent any disease.
WorldMags.net FLEXonline.com 165
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FLEX: Do you guys do a lot of
warming up before your shoulder
workouts?
Dennis James: I’ve never had
any shoulder injuries, so I jump right
into the workout and warm up with
the movements.
Toney Freeman: I warm up going
through all the exercises I learned in
physical therapy: movements for my
elbow joint, the biceps and triceps
tendons, the rotator cuff. This’ll take
10 minutes and then I’m ready to train.
By the second set of any exercise, I’m
using the weight I’m going to be using.
You mention physical therapy,
Toney. Have you ever had a
shoulder injury?
TF: No. Like Dennis I’ve been lucky.
I’m not even injured and I do physical
therapy. Of course it helps that my
physical therapist was also my work-
out partner. I learned so much from
him just talking to him.
Dennis, when you were compet-
ing, your delt training resembled
something most people who read
bodybuilding magazines and train
will be familiar with, more so
maybe than Toney’s.
166 FLEX | NOVEMBER ’13
DJ: I liked to start with a heavier
compound movement—a military or
seated dumbbell press. Then laterals,
front raises, rear delts on the pec
deck or bent over with dumbbells.
Sometimes I’d even skip rear delts
because when I train back every
rowing exercise works the rear delts.
Toney, your delt training and
your workout split are a little
unorthodox. Would you walk us
through it?
TF: I’ve been doing chest, shoulders,
bi’s, and tri’s together. I’ll get to delts
after I’ve done 12–16 sets of pecs. For
shoulders, all I need are three sets of
one compound movement and two or
three giant sets of laterals from four
different angles. I’ll use dumbbells
DENNIS JAMES’ 2012
or kettlebells for a giant set. What
MASTERS OLYMPIA TRAINING SPLIT
I’ll do is 10 reps of front lateral raises
with my hands neutral at the top; 10 MONDAY CHEST, ABS
reps of front raises with my hands a
TUESDAY QUADS, CALVES
little wider than shoulder width and
my palms facing the ground; 10 reps WEDNESDAY SHOULDERS, ABS
of side laterals; and a final 10 reps THURSDAY ARMS
of a kind of upright row where I’m
moving each dumbbell or kettlebell FRIDAY SHOULDERS
about six inches, the bottom third SATURDAY HAMSTRINGS, CALVES
of the upright row movement. That’s
it for shoulders. SUNDAY OFF
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JAMES’ SHOULDER WORKOUT
EXERCISE SETS REPS
Barbell Military Press 4 8–12
Dumbbell Side Lateral 4 8–15
Seated Front Dumbbell 4 8–15
Raise
Rear-delt Lateral 4 8–15
(on pec-deck machine)
Shrug 3–4 8–12

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You follow a three-day training cycle.
Do you schedule days off?
TF: I take a day off when I need to. I
used to try to schedule them, but what
would happen is on a day I was scheduled
to take off I’d feel like working out.
Recuperation at this level is an everyday
thing. You can’t really gauge how many
days it’s going to take you to recover from
any particular workout.
Which compound movement do
you prefer?
TF: Again, I use a lot of dumbbells or
kettlebells. I incorporate unilateral exercises
all the time to make sure my right side is
as balanced as my left side and vice versa.
Lately I’ve been doing seated one-arm
presses with a T-bar apparatus. I place an
adjustable incline bench in front of the
T-bar and sit with my body facing into the
170 FLEX | NOVEMBER ’13
bench. I go back and forth, one arm at a
time: 15 reps with my right arm, 15 with my
left; 10 with my right, 10 with my left; then
8 and 6 each.
How did you come up with that
movement?
TF: I make up stuff every day. But there’s
this guy in South Carolina who has a
machine that allows a similar movement—
though with two hands—and that’s where
I got the idea. It works amazing. It takes
the stress off your shoulder joint, and it’s
all deltoid.
Dennis, has your shoulder training
changed now that you’re no longer
competing?
DJ: Yeah, I don’t really train like I used to.
I’m traveling a lot more and these days
when I travel I don’t train. When I was
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FREEMAN’S 3-DAY
TRAINING SPLIT
DAY 1 QUADS, HAMS, GLUTES
DAY 2 BACK, TRAPS, REAR DELTS
DAY 3 CHEST, SHOULDERS, BICEPS,
TRICEPS
Note: Each body part is trained twice a week.
competing I always found time and a place
to train if I was on the road. Today, if I fly out
of Phoenix on a Thursday and come home
on a Sunday, that means I’m in the gym
Monday through Wednesday. I haven’t been
training legs at all since December. Trying to
finally fit back into some pants!
Dennis trains rear delts with shoulders
sometimes. How about you, Toney?
TF: I do rear delts with back.
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Has your shoulder training changed
over the course of your careers?
DJ: I kept my shoulder training the same
throughout my career. Again, I was lucky
that I never had to work around a shoulder
injury. One thing I’ve always done is
rotate the exercises I use from an arsenal
of movements I draw upon. So if I was
starting my delt workout with military
presses one week, the next I might be
starting it with seated dumbbell presses or
seated Smith machine presses.
TF: I’ve never been a really big presser.
172 FLEX | NOVEMBER ’13
I’ve never been able to press more than
a couple hundred pounds over my head
so I always had to find ways to stimulate
growth. You can grow without having to
use exorbitant amounts of weight.
Are there any exercises for your delts
you actively avoid?
DJ: Yeah, physically I can’t do behind-the-
neck presses. When I was younger and
just starting out I used to do them and
behind-the-neck lat pulldowns, but right
now that’s not even possible. You put a
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certain amount of size on your shoulders
and rear delts and you can’t get behind
your head no more. I’d bust a hole in my
head with the bar trying to get back there!
It’s crazy.
TF: I can still do behind-the-neck presses
but I’ll only do them maybe once every
couple months to mix things up. The thing
is, if I’m doing a military press or behind-
the-neck press, it takes so many sets for me
to stimulate the muscle versus what I do
now. Plus, I’m doing four body parts in one
workout, so I don’t have time to waste.
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FREEMAN’S SHOULDER WORKOUT

EXERCISE SETS REPS
Unilateral Press 3–8 8–12
or Seated Press (with
T-bar apparatus)
Dumbbell or Kettlebell 2 40
Lateral*
Dumbbell or Kettlebell 3 30
Shrug
* Giant sets

174 FLEX | NOVEMBER ’13

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 WorldMags.net
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 WorldMags.net
Have certain heads of your deltoids
grown faster/lagged behind others?
DJ: I never had an issue with my shoulders.
They would grow even if I didn’t train
them. I can train chest and my shoulders
will get sore and pump up. When it comes
to shoulders, chest, and arms I was really
genetically gifted.
TF: From the beginning I focused on the
side delts. In the last few years I’ve brought
my front and rear delts up to match.
Let’s talk about shrugs.
TF: I do shrugs with my back. Lately I’ve
been doing a lot of behind-the-back
barbell shrugs. When I use dumbbells like
in the pictures I’ll do 10 reps to the front, 10
to the side, and 10 behind my back.
DJ: I’d mix it up. Every couple of weeks I’d
do shrugs at the end of my delt workout.
My shrugs get worked when I train back,
so I never felt the need to do them every
shoulder workout. Sometimes I’d do
upright rows for my traps and other days
shrugs. When I did shrugs I mixed that
up, too: dumbbells, barbells, machine. It
depends on how I felt.
176 FLEX | NOVEMBER ’13
Dennis, what are your thoughts
on Toney as a bodybuilder and his
deltoids in particular?
DJ: Toney came a long way. He’s a taller
bodybuilder with a very good structure,
a perfect X-frame. He had a pec tear a
long time ago that took him out of the
game for a few years, but he came back
strong and it didn’t slow him down. He has
wide clavicles, which are perfect for his
taller frame. His shoulders are very good
now. He’s still in the mix, still fighting the
younger guys at his age and he’s doing it
because he was smart enough throughout
his career to train right and avoid those
career-ending injuries. So good on him—
kudos to you, Toney!
Toney, what are your thoughts on
Dennis and his delts?
TF: Dennis brought some of the biggest,
roundest, most separated shoulders
in the game. The way I look at it,
bodybuilding is about making something
out of nothing; most of us started as
itty-bitty little dudes and we don’t look
anything like we did. Dennis was a master
WorldMags.net
of that. He got his shoulders so big it
made up for the fact that he didn’t have
a tiny little waist.
Was the 2012 Masters Olympia it for
you, Dennis?
DJ: I’m retired! I’m done!
Dennis, do you think Toney will be
the next Albert Beckles?
DJ: [laughs] I don’t think so. I don’t think
Toney wants to go to 60. And Albert
didn’t compete as much as Toney does.
What about you, Toney?
TF: I don’t have an expiration date; I’m
always going to bodybuild, but I can’t say
how much longer I’ve got left onstage. If
they keep the Masters Mr. Olympia up and
going I’ll keep competing in that. Getting
onstage is incentive and motivation for
me to get in the gym and train hard. As
long as I’m healthy and it continues to be
fun I’ll keep getting up there. I’m making
good money and I’m still having fun.
[laughs] When the new guys start kicking
my ass, I’ll step away. FLEX
 WorldMags.net

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Copyright USPlabs, LLC. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent
any disease. Information in this ad should not be used as an indication or prediction of your individual results. These individuals are some of our most successful customers
& followed a dedicated training & nutrition program and may have used other dietary supplements in addition to those illustrated. Your results may be better or worse
depending upon the amount of effort you put into it, which includes eating & exercising properly. You should consult your healthcare practitioner before beginning any such
plan. All examples are for illustration purposes only. USPlabs is not affiliated with, and its products are not endorsed by, the United States Pharmacopeia, Rockville, MD.
Statements based on data findings for individual ingredients
WorldMags.net
 12
WorldMags.net
NATIONAL HEROES Winning here
means that for
this one day you are
the best; the best
in a nation full of

THE
competitors vying for
that recognition. Since
the very first NPC
Nationals in 1982,
some of the greatest
bodybuilders in history
have hoisted this
trophy. Some went on
to have successful
IFBB pro careers, some
not so successful. Still,
a select handful went
further and higher
than anybody could
have expected. As we
head into this year’s
NPC Nationals, held
Nov. 22–23 in Fort
Lauderdale, FL, we list
the greatest Nationals
champions of all time.
But, before we go any
further, note that Jay
Cutler and Branch

GREATEST NPC NATIONALS

Warren, who won their
respective divisions but
not the overall, are
absent from our list.
That’s because in order
to be considered,

CHAMPIONS OF ALL TIME

athletes had to: a) be
an overall champion,
and b) have won at
least one IFBB pro
contest or competed in
a Mr. Olympia contest.
Here are the dozen
NPC NATIONAL CHAMPIONSHIPS, NOV. 22–23 , FORT LAUDERDALE, FL athletes who met
FOR MORE INFO GO TO NATIONALBODYBUILDING.COM the criteria.
BY DAVE LEE PHOTOGRAPHS COURTESY OF WEIDER HEALTH & FITNESS

12 2008 CEDRIC McMILLAN

IFBB contest wins: 3
Number of Mr. Olympia appearances: 0
Highest Mr. Olympia placing: N/A
Q When unknown Cedric McMillan shocked
the bodybuilding world with his win in
2008, there was talk of a Sandow(s) in
his near future. Five years later, McMillan
has yet to enter the Mr. Olympia (all
indications point to Big Mac being on
the O stage this year) and his career,
despite three contest wins, remains a
disappointment to those who expect more from
the man many have compared to eight-time Mr.
Olympia Lee Haney. With his combination of eye-
popping size, shape, and overall aesthetic quali-
ties that harken back to the classic physiques
of both Haney and Arnold Schwarzenegger,
11
2007 EVAN CENTOPANI
IFBB contest wins: 3
Number of Mr. Olympia appearances: 1
Highest Mr. Olympia placing: 8th
Q Electing to sit out the 2008 IFBB season
to focus on improving, Evan Centopani
punctuated his entry into the pros with a
resounding victory in his debut at the 2009
New York Pro. Centopani then took off
2010 to add more size, and came back in
2011 to win his second consecutive show
(more than a year apart), the FLEX Pro.
He then placed fourth (the lowest placing
of his competitive career) at the Arnold
Classic. Last year, Centopani improved to
third at the Arnold, and in his long-awaited
Mr. Olympia debut, he placed eighth.
With the ideal bodybuilding structure and
*4""$)*/%4

it will be interesting to see if McMillan, who the full muscle bellies to complement it,
serves full-time in the Army, will ever fully Centopani, at age 31, has time on his side
commit to competitive bodybuilding and realize to continue making improvements to an
the potential others see in him. already outstanding physique.

180 FLEX | NOVEMBER ’13

WorldMags.net
 WorldMags.net
10
1986 GARY STRYDOM
IFBB contest wins: 4
Number of Mr. Olympia appearances: 1
Highest Mr. Olympia placing: 5th
South Africa’s Gary Strydom was one of a few tall men during the latter half of the ’80s who many
considered to be a legitimate threat for the Sandow. Nearly Haney’s equal from the front (with
better wheels), from the rear it was a different story, as Strydom’s back lagged far behind the rest of
his physique. Strydom won his pro debut, the 1987 Night Of Champions, and placed fifth in his first
and only Mr. Olympia appearance in 1988. He won three more contests before leaving the IFBB in 1991
for the now-defunct World Bodybuilding Federation (WBF). He returned to IFBB competition in 1996
and last competed in the 2006 Colorado Pro, where he placed seventh.

9 2001
JOHNNIE
JACKSON
IFBB contest wins: 3
Number of Mr. Olym-
pia appearances: 10
Highest Mr. Olympia
placing: 9th
When thick, dense muscle
is the topic at hand, John-
nie Jackson’s name is
sure to be at the center
of the conversation.
With an upper body
hailed as Mr. Olympia-
caliber by his fellow pros
(particularly his pecs
and back), Jackson’s
muscle is as strong
as it looks, as he won
the inaugural Olym-
1993 MIKE FRANCOIS pia World’s Strongest
IFBB contest wins: 4 Bodybuilder in 2009 with
Number of Mr. Olympia a 523-pound bench press
appearances: 3 and an 815-pound deadlift
Highest Mr. Olympia placing: 7th (Jackson also dead-
lifted 815 pounds in official
Q Massive Mike Francois powerlifting competition).
won his first four pro shows With fellow pro Dennis
(spread out over two years) James in his corner in 2012,
and placed seventh in his Mr. Jackson dialed in his finest
Olympia debut in 1995. Armed conditioning in years to win
with an XL-frame sporting the FIBO German Power
some of the thickest lats, Pro and placed ninth
traps, lumbars, and quads of (his best to date) in the
his day, Francois competed for Mr. Olympia.
just two more years before re-
tiring due to health complica-
tions (ulcerative colitis). In
his final year of competition
in 1997, he placed third at
both the San Jose Pro and
the Arnold Classic, and 11th
at the Mr. Olympia. He
$)3*4-6/%

remains active in the sport,

promoting the NPC Mike
Francois Classic in Ohio.

WorldMags.net 81
 WorldMags.net

7
1984 MIKE CHRISTIAN
IFBB contest wins: 5
Number of Mr. Olympia appearances: 5
Highest Mr. Olympia placing: 3rd
The Iron Warrior was one of the best tall men of his day and, with his wide structure, big back, delts, and
arms, one of the few competitors who could stand shoulder-to-shoulder with Haney. With an outspoken
personality reflected in his clothing line (billowed, outrageously patterned parachute pants, string tank
tops, bandannas, etc.), Christian was a fixture at Gold’s Gym and Muscle Beach, and had a bit part in
the 1987 movie adaptation of Dragnet, starring Dan Aykroyd and Tom Hanks. Onstage, Christian won six
shows and competed in five Mr. Olympias, with his highest placing being third in 1986. In 1991, Christian
defected to the WBF.

6
2002 TONEY FREEMAN
IFBB contest wins: 7

$)3*45*"/;&--&3ª'*5/&4416#-*$"5*0/4 */$ $0635&4:0'8&*%&3)&"-5)"/%'*5/&44'3&&."/ 3":."35*/&;$)3*4-6/%

Number of Mr. Olympia appearances: 8
Highest Mr. Olympia placing: 5th

Q After placing fourth in the heavyweight

class of the 1995 Nationals, Toney Free-
man disappeared from the sport until
2001, when he placed eighth in the
super-heavyweight class of the Nation-
als. The following year he secured both
class and overall to earn his pro card,
and after three years of hanging around
the bottom portion of top-10 lineups, he
won the 2006 Europa Super Show. In 2007
he added wins in both the Ironman Pro and
Sacramento Pro to his résumé, placed third
at the Arnold Classic, but then slid to a disap-
pointing 14th at the Mr. O. The X-Man bounced
back in 2008, winning the Europa Super
Show and Tampa Pro, and placing a career-
best (so far) fifth at the Olympia. With his
wide delts, small waist, and sweeping quads,
Freeman is still pushing strong at age 47.

5
1987 SHAWN RAY
IFBB contest wins: 2
Number of Mr. Olympia appearances: 13
Highest Mr. Olympia placing: 2nd

Q Shawn Ray of Placentia, CA, was

already a sensation when he won
the 1985 NPC Teen Nationals. Two
years later, he swept the prestigious
NPC California Championships
and the light-heavy and overall
titles at the Nationals, beating
mammoth heavyweight win-
2000 VICTOR MARTINEZ
ner Phil Hill in the process.
IFBB contest wins: 5
After a less-than-stellar de- Number of Mr. Olympia appearances: 7
but pro season (fourth at the Highest Mr. Olympia placing: 2nd
Night Of Champions and 13th
at the Mr. Olympia), Ray went on The Dominican Dominator swept both the heavyweight
to a spectacular career. Although he and overall Nationals in 2000, but needed a couple
won only two contests (1990 Iron- of years to hit his stride as a pro, finishing out of
man Pro and 1991 Arnold Classic), he posedowns in his first three contests. Then in
finished no lower than fifth for the 2003, Martinez nailed his conditioning to win
remaining 12 years of his career, in- the Night Of Champions, and in 2004, won
cluding runner-up in both the 1994 the GNC Show of Strength before finishing
and 1996 Mr. Olympias. Had ninth in his Mr. Olympia debut. Martinez’s
Ray competed in more contests, breakthrough year proved to be 2007, with
(after 1991, Ray did only the Mr. a win at the Arnold Classic and a controversial
Olympia, the exceptions being runner-up finish to Jay Cutler at the Mr. Olympia.
1996, when he placed third at the With personal troubles offstage to rival any Mexican
Ironman Pro and fifth at the Arnold novella, Martinez has fought back each time to score
Classic), one wonders what his wins at the 2011 Arnold Classic Europe and 2012
contest win tally would’ve been. Toronto Supershow.

182 FLEX | NOVEMBER ’13

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 WorldMags.net
3
1991 KEVIN LEVRONE
IFBB contest wins: 20
Number of Mr. Olympia appearances: 12
Highest Mr. Olympia placing: 2nd
The 1991 Nationals may have been the greatest amateur contest
of all time, featuring Flex Wheeler, Ronnie Coleman, Chris Cormier,
Paul DeMayo, Ronnie Coleman, and Edgar Fletcher. And yet the
Maryland Muscle Machine triumphed over them all, and in his 1992
rookie year, he won his pro debut at the Night Of Champions, won

2
the German Grand Prix, and placed runner-up in his first Mr. Olympia.
Levrone, with some of the best delts, traps, and triceps ever seen
in the sport, finished his career with 20 wins, including two Arnold
Classics. His four second-place Mr. Olympia finishes are trumped
only by Jay Cutler’s six. Levrone last competed in 2003, placing fifth
at the Arnold Classic, sixth at the Mr. Olympia, and third at the GNC
Show of Strength.

1988 VINCE TAYLOR

IFBB contest wins: 22
Number of Mr. Olympia appearances: 7
Highest Mr. Olympia placing: 3rd
Q After accepting the overall trophy from Lee
Haney at the 1988 Nationals, Vince Taylor
remarked that that would be the closest he’d
ever get to Haney onstage. Of course, Taylor
placed third in his Mr. Olympia debut in 1989
and third in 1991. Taylor would win 22 pro con-
tests, including his pro debut (1989 Night of
Champions), the 1992 Arnold Classic, a record
five Masters Olympias, and a host of titles
during the heyday of the Grand Prix contests in
the post-Olympia European tours in the ’90s.
Taylor last competed in the 2008 Atlantic City
Pro, where he won the masters division and
placed seventh in the open division.
5015"-:033"-1)%&)""/,&7*/)0350/
-&730/&$)3*4-6/%

WorldMags.net FLEXonline.com 183

 WorldMags.net

$-0$,8*4&/&7&69;&--&3ª'*5/&4416#-*$"5*0/4 */$ $0635&4:0'8&*%&3)&"-5)"/%'*5/&44

1982
The first Nationals champ was also the youngest at just 22 years old. In his rookie pro season in
1983, Haney competed in seven contests, winning two and placing no lower than third in the oth-

LEE HANEY
IFBB contest wins: 11
Number of Mr. Olympia
appearances: 9
Highest Mr. Olympia placing: 1st
er five, including a third-place finish in his Mr. Olympia debut. He won the Sandow the following
year and kept it for the next seven to set the new all-time high with eight (tied by Ronnie Cole-
man in 2005). Throughout his reign, the 5'11" Haney stood a head taller than the competition,
with notable exceptions being Mike Christian and Gary Strydom, but with neither big men able
to bring their best to the Olympia stage, the task of dethroning the Totalee Awesome One fell
first to Rich Gaspari (5'8") and then later to Lee Labrada (5'3"). His combination of aesthetics
and size—complete with one of the best backs in history and a chest and shoulders that certainly
rank in the top three of all time—made for a physique that epitomized classic bodybuilding at its
finest. There will never be another quite like the Totalee Awesome One. FLEX

184 FLEX | NOVEMBER ’13

WorldMags.net
 WorldMags.net
FLEX 2013 Editorial Survey

Hello, readers. We want to hear from you! Tell us how we’re doing.
Take a few minutes to complete this survey and return it to us at
FLEX Survey, 4 New York Plaza, 2nd Fl., Attn. DF, New York, NY
10004, or take it online at FLEXonline.com/2013magazinesurvey.
We’ll randomly choose one name from the completed surveys
to receive a $250 Amex card. Five others will get $50
Amex cards.
FOLD HERE
1. How do you usually obtain your copy:
 Subscribe  Buy at newsstand or store  Digital copy  Other
2A. How much did the cover influence your decision to purchase this issue?
 A lot  Somewhat  Not very much  None

2B. How appealing to you is the cover?

 Very  Somewhat  Not very appealing  Not appealing at all

3. Please indicate your three favorite and least favorite sections/departments:

Favorite Least Favorite
King Khan Unleashed  
Extreme Muscle  
Hard Times  
Westside Rules  
Advanced Bodybuilding  
Get Ready  
Lift Strong  
Gym Bag  
Big Ass Mass  
Advanced Nutrition  
Hardcore Nutrition  
Advanced Supplementation  
Ask the U.K. Guru  
The Diet Doc
FOLD HERE
 
NPC Reports  
Events  
The Shot  

4. Which Weider athletes are your favorites? (pick 3)

 Phil Heath  Kai Greene  Flex Lewis  Shawn Rhoden
 Fouad Abiad  Mike Liberatore  Erik Fankhouser
 Roelly Winklaar  Frank McGrath  Branden Ray

5. What do you enjoy the most about FLEX magazine?

 Pictures  Athlete Q & A’s  Nutrition  Supplementation
 Training  Contest Prep

6. Are you a competitive bodybuilder?  Yes  No

7. Do you read FLEX for inspiring pictures or feature articles?

 Pictures  Articles  Both

8. Do the bikini models positively influence your choice of purchasing the magazine?  Yes  No

9. Did you purchase the last issue of FLEX?  Yes  No

WorldMags.net FLEXonline.com 185

 WorldMags.net PLACE
STAMP
HERE

FLEX SURVEY
Attn: DF
4 New York Plaza, 2nd Fl.
New York, NY 10004

FOLD HERE

10. If you didn’t purchase the last issue, why?

 Nothing on the cover interested me  Bought another magazine instead  Didn’t like the cover model
 Went to magazine’s website instead  Just decided to skip an issue  Other

DIGITAL INFORMATION:
11. Which devices do you use to visit FLEXonline.com?
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12. Do you follow FLEX magazine on any of these social media sites?
 Facebook  Twitter  YouTube  Pinterest
13. How much time do you spend on social media sites per day?
 Less than 15 minutes  15–30 minutes  30–59 minutes  1–2 hours
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14. How would you prefer to see FLEX articles?
 Printed version  Monthly newsletter  Mobile app for smartphone
 Regular Facebook posts with key stories and events  Regular tweets with links to relevant content
15. What kind of improvements would you like to see on FLEXonline.com?
 Better graphic design and layout  More pictures  More up-to-date news stories  Improved navigation
 More profile stories on FLEX athletes  Integrated social media (Facebook and Twitter feeds)  Other
16. What’s the main reason you visit FLEXonline?
 Contest coverage  Videos  Photos
 Training and nutrition articles  Discussion forum  Other
FOLD HERE

17. What other content would you like to see on FLEXonline?

 Profiles of non-Weider athletes  More training videos  Coverage of amateur athletes  Other

18. Are you:  Male  Female

19. Which best describes your age?

 Under 18  18–20  21–24  25–34  35–44  45–54  55–64  65 or older

20. Are you:

 Single (never married)  Married  Widowed/Divorced/Separated

21. Which best describes the total combined annual income for all working members of your household?
 Under $25,000  $25,000–  $35,000–  $50,000–  $75,000–  $100,000–  $125,000– $150,000
$34,999 $49,999 $74,999 $99,999 $124,999 $149,999 or more

22. Contact Info:

Name:
Address:
City: State: Zip:
E-mail:
Phone:

186 FLEX | NOVEMBER ’13

WorldMags.net
 BYGREG MERRITT
PHOTOGRAPHS BYISAACHINDS

WorldMags.net

Super-heavyweight Max Charles triumphs at the 2013 NPC USA Championships

Max Charles was in trouble. The moment he
stepped onstage in a lineup of super-heavyweights at
the 2013 NPC USA Championships it was clear he had
a big problem—how to get the outsize overall trophy home to
New York. Will it fit in the plane’s overhead compartment?
Should he box it up and check it with his bags? Will he have to
ship it or even buy it a seat? Such is the joyful quandary of USA
overall champs who travel in and out of Las Vegas via McCarren
International Airport. And, yeah, it was that obvious from the
first look that Charles was destined to be not just this year’s
super-heavy titlist but also the 32nd USA champ, joining an
exclusive club that includes Phil Heath, Flex Wheeler, Chris
Cormier, and Dennis James.
“I did a longer prep and made sure I paid more attention to
what I was doing,” an ebullient Charles said just after his victory.
“I was a lot more focused this time, more experienced, and more
determined. And all that paid off.” None of the other six class
winners could pinpoint an exact show for their pro debuts, but
Charles, a member of the Long Island gym owned by New York
Pro promoter Steve Weinberger, had no doubt. He’ll enter the big
league in Manhattan next May. “I knew that whenever I won my
pro card my next show was going to be my home show, the New
York Pro,” the Haitian-American affirmed with a grin.
Charles was one of 136 amateur male bodybuilders who
journeyed to Vegas in July. Seven of them, the class winners,
earned the right to graduate from the NPC to the IFBB Pro
League. That means the odds were nearly one in 20 of nabbing
professional status. But those numbers don’t tell the whole
story. Most gamblers have no chance of hitting a jackpot
in Sin City. Only a handful of bodybuilders in each class
were truly rolling for wins. And they’re the ones we focus
on—those who, by virtue of finishing in a top five, carried
hardware home from the 32nd NPC USA Champion-
ships, even if their trophies lacked the heft of the giant
overall one now in the home of Max Charles.

WorldMags.net FLEXonline.com 187

87
 WorldMags.net
BANTAMWEIGHT
2013 NPC USA

Q Year after year, Hawaii is well-represented in the USA’s lightest classes but never better than in this year’s
CHAMPIONSHIPS
bantams. Four of the 16 competitors were from Honolulu, including the top two. Eric Yamashita won this class IFBB Pro Card
Winners
way back in 1996 (when only the overall USA champ earned pro status). He emerged from an 11-year retire-
ment this year at 46, but the 5-foot Yamashita couldn’t match the width or crisper conditioning of his fellow
Hawaiian, Richie Langit. At 39, the 5'3" Langit has also been gracing USA bantam divisions for more than a
decade. His upper-body breadth allowed him to finally say “Aloha” to the amateur ranks.

2 ERIC YAMASHITA
FIGURE

RICHIE
LANGIT LATORYA WATTS
Class D and overall

BANTAMWEIGHT
TOP 5
1. Richie Langit
2. Eric Yamashita
3. Shane Cooper
4. Rafael Campuzano
5. Eric Salazar

Class A
1. Linda Crossley
2. Leah Dolan

Class B
1. Megan Wyble
2. Phannary Pen-Rocha

Class C
1. Jessica Graham
2. Katharine Lane

Class D
2. Ryan Behr

Class E
1. Nicole Kupser
2. Jennifer Iritano

Class F
1. Beckie Boddie
3 SHANE COOPER 2. Arian Elizabeth Doaks

188 FLEX | NOVEMBER ’13

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WorldMags.net

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 WorldMags.net
CHAMPIONSHIPS
2013 NPC USA

LIGHTWEIGHT IFBB Pro Card

Winners

Q There were a lot of new names in the first callout of the lightweight division. Three of the
eventual top four, including the winner, were making their pro-qualifier debuts. The one exception

BIKINI
was the densely developed Luis Moreno who, as he did at last year’s USA, landed in the runner-up
spot. Ahead of him was only fellow Floridian Derek Leverant, who, unlike most of the 17 below him,
had the wheels to match his upper half. The previously unknown Leverant also showcased enough
density and details for a decisive victory.
LEVERANT

LIGHTWEIGHT
DEREK

TOP 5
1. Derek Leverant
2. Luis Moreno
3. Martae Ruelas
4. Eric Hernandez
5. Michael Conol

HUNNIKA VILLA
Class A and overall

2 LUIS MORENO

Class A
2. Marissa Rivero

Class B
1. Deborah Goodman
2. Rania Dibacco

Class C
1. Camile Periat
2. Jenee Leger

Class D
1. Ashley Pfaff
2. Tamara Haddad

Class E
1. Karey A. Grabow
2. Cara Ovis

Class F
1. Lindsey Wells
3 MARTAE RUELAS 2. Kelly Lopez

190 FLEX | NOVEMBER ’13

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CHAMPIONSHIPS
2013 NPC USA

WELTERWEIGHT IFBB Pro Card

Winners

Q This division came down to a dual between two bodybuilders with long pedigrees and widely
divergent physiques. Pennsylvania’s Victor DelCampo, 35, was in his 15th pro qualifier, which includes
at least one in each of the past 11 years. Frustratingly, he won this class in 2011 (before division winners
earned pro status) and was second in four other USAs or Nationals. Californian Danny Hester, 44, was in MEN’S
PHYSIQUE
his 10th pro qualifier, but his first was way back in 1992.
The structural contrast between the two couldn’t have been greater. If anyone weighing only 165 can be
considered a mass monster, his name is DelCampo. At 5'3", he’s blocky yet wide and with enough grainy
mass to outmuscle his fellow welters. On the other hand, the 5'6" Hester had the most aesthetically pleasing
physique in the entire contest, and he appropriately displayed it by striking classical poses. His legs were soft,
especially in rear shots, but this was an apple versus orange three-point decision (the closest first/second
vote in the contest) with DelCampo eking it out and finally nabbing a pro card.

XAVISUS GAYDEN
Class E and overall

VICTOR
DELCAMPO

Class A
1. Arya Saffaie
2. Reynaldo Pickwood

Class B
1. Shannon Thomas
2. Art Ortiz
WELTERWEIGHT
TOP 5
Class C
1. Jason Tessler
2. Tony Adams

Class D
1. Victor DelCampo 1. Jacob Roberson
2. Danny Hester 2. Derek Lemm
3. Armando Aman
Class E
4. Erik Venegas 2. Chadwick Crouse
5. Christopher
San Juan Class F
1. Danior Delit
2 DANNY HESTER 3 ARMANDO AMAN 2. Aaron O’Connell

192 FLEX | NOVEMBER ’13

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WorldMags.net

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 WorldMags.net
CHAMPIONSHIPS
2013 NPC USA

MIDDLEWEIGHT IFBB Pro Card

Winners

Q A decade ago, the USA was perceived as the West Coast’s pro qualifier because it was so fre-
quently won by Southern Californians. Back then, the Los Angeles Championships, held just one
week before the USA, was a momentum builder that could launch its victors to USA success. Breon
Ansley has been competing only for a year, but he resuscitated the tradition by taking the overall WOMEN’S
L.A. (as a light-heavy) before nabbing his pro card in his first attempt seven days later.
Ansley, a 33-year-old personal trainer, had qualities others lacked: feathered quads, piano key PHYSIQUE
obliques, and baseball biceps. In second place, Indiana’s Chuck Williams carried a thicker back than
Ansley but was not as crisp. Robert Wichman secured third with curvaceous arms and deep quad
separation. Watch out for Brad Dingle. Though only 21, he sported two of the best wheels in the whole
show. With more upper-body density (probably bumping him to the light-heavy class), he’ll earn his
way to the Pro League 212.

MIDDLEWEIGHT
TOP 5
1. Breon Ansley
2. Chuck Williams Maria Rita Penteado
3. Robert Wichman Class C and overall
4. Brad Dingle
5. Charles Curtis Class A
1. Katrinka Chapek
2. Jennifer Jaques-Conn

Class B
1. Ally Baker
BREON 2. Kristy Enos

ANSLEY Class C
2. LaDawn McDay

Class D
1. Rikki Smead
2. Tammy Bleile

WOMEN’S
BODYBUILDING
2 CHUCK WILLIAMS

Maggie Martin
Heavyweight and overall

Light heavyweight
Shannon Courtney
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194 FLEX | NOVEMBER ’13

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WorldMags.net
 WorldMags.net LIGHT
HEAVYWEIGHT
KEVIN
OFURUM
LIGHT-HEAVYWEIGHT
Q For a decade, it was easy to ignore Kevin Ofurum. After all, going
into last year’s Nationals, the Texan had made only one top five out of
six pro qualifiers dating back to 2002. Three years ago, he garnered a
dreaded “Did Not Place” at the USA, meaning he was out of the top 15.
But this 38-year-old chiropractor has a lot of (properly aligned) back-
bone, and, coming off a third-place finish at last November’s Nationals,
he scored a decisive victory in the USA’s biggest class (28 competitors).
“It’s been a long journey, and it’s great to move out of the amateur
ranks,” Ofurum said afterward. “Now I’m at the beginning of a new
chapter. I’m at the bottom of the totem pole [in the IFBB Pro League
212 division], but it’s a challenge that I look forward to.”
The 5'6" Ofurum could’ve been drier, but he had enough thickness,
196 FLEX | NOVEMBER ’13
WorldMags.net
TOP 5
1. Kevin Ofurum
2. Caleb Blanchard
3. Joseph Hubbard
4. Thomas Lenihan
5. Addison Alexander
2 CALEB BLANCHARD 3 JOSEPH HUBBARD
4 THOMAS LENIHAN 5 ADDISON ALEXANDER
especially in his lats, to beat others in the top five. Caleb Blanchard
needs a bit more back width and leg sweep, but his conditioning was
on point, especially in the crucial rear double biceps. Joseph Hubbard, in
third, topped even Danny Hester for longevity. The Californian did the
Nationals way back in 1989 and took an 11-year break from stages
before returning this year at age 50. He needed more thigh and back
separation, but his chest impressed. Thomas Lenihan in fourth and
Addison Alexander in fifth each made impressive pro-qualifier de-
buts. The former had enough thickness and width to move up fast.
The latter had the contest’s best V-taper—ultra-wide shoulders
atop an invisible waist. Watch out for Alexander, because he has a
perfect frame to build on.
WorldMags.net

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 WorldMags.net
HEAVYWEIGHT
JARAMILLO
RAFAEL
HEAVYWEIGHT
Q Like Kevin Ofurum, Venezuela-born Rafael Jaramillo toiled for
many years thinking this day might never come. The 39-year-old
Miami personal trainer has been pumping iron for 22 years, and he won
the Southern States nine years ago. But it was only last year when
he cracked a pro-qualifier top five—though he pulled off a trifecta by
doing it at the USA, North America, and Nationals. Jaramillo may lack
the size, especially in his legs, to make an impact on pro stages (free
advice: downsize to the 212 division), but he brought the cuts to Las
Vegas. His back and quads had the deepest ravines in the contest, and
his pecs separated like spaghetti. “All my life I’ve been training hard
and trying again and again, so now I’m very happy,” he said afterward.
While Jaramillo’s victory was an easy call, only two points separated
198 FLEX | NOVEMBER ’13
WorldMags.net
TOP 5
1. Rafael Jaramillo
2. Matt Burzacott
3. Ruben Escobar
4. Josh Wade
5. Ransford Jackson
2 MATT BURZACOTT 3 RUBEN ESCOBAR
4 JOSH WADE 5 RANSFORD JACKSON
Iowa’s Matt Burzacott in second from Californian Ruben Escobar in
third. The 5'9" Burzacott was dry with pro-quality delts but also
a torn pec and shallow abs. At 27, he may grow into the super-heavy
class—if he doesn’t go pro first. Ruben Escobar, 34, comes and goes,
this being only his fourth pro qualifier (all USAs) over the past 11 years.
But the 5'7", 214-pound Escobar should pose more frequently, because
he was both crisp and thick (if blocky) and earned his highest placing
yet. After a disappointing 10th at last year’s USA as a super-heavy,
veteran competitor Josh Wade returned to form in the heavies with
striated glutes and the deepest abs in the contest. Ransford Jackson
displayed the best biceps at the USA, but he’ll need to be tighter to
challenge for a higher spot.
 WorldMags.net

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

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 WorldMags.net
2 EDDIE
BRACAMONTES

SUPER HEAVYWEIGHT
Q Max Charles is sneaky big. He weighed in at 253 at a generous 5'11", but, unlike
other supersize super-heavies, he doesn’t carry an abundance of pounds in his legs
and back. Instead, he specializes in the showiest body parts: arms, delts, pecs, and
abs. All of this, coupled with adequate but not spectacular conditioning, allowed
him to dominate the front poses. The 33-year-old computer technician was born
in Haiti, but now lives on Long Island and trains at Bev Francis Powerhouse Gym.
Coming off his second at the 2011 USA and third at last year’s Nationals, all eyes
were on him this time, and he didn’t disappoint. “I always feel like I’m a favorite,
because I always expect myself to be better than everyone else,” Charles said after
winning the class and overall. “Because I’d come close, a lot of people expected I’d
mess up again this year. But I had to make sure I believed in myself and did what I
had to do to take it home.”

SUPER
HEAVYWEIGHT
TOP 5
1. Max Charles
2. Eddie Bracamontes
MAX 3. Dusty Hanshaw
CHARLES 4. Blair Mone
5. Jonathan Ward

3 DUSTY HANSHAW

200 FLEX | NOVEMBER ’13

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In contrast to Charles’
clear win, a single point
separated Californian Eddie
Bracamontes in second from
Arizonian Dusty Hanshaw
in third. Two months
after his overall California
Championships victory,
34-year-old Bracamontes
made an impressive
national-level debut with a
broad-shouldered, narrow-
hipped upper half. With more
quad sweep, he’ll go pro.
We’ve been saying the same
thing about Dusty Hanshaw
for years, but this time his
wheels were inflated. He
also displayed the biggest
lats and traps in the contest.
He should’ve sacrificed
some of his 266 pounds for
more details, and his color
and oil were lacking, but
those things can be easily
corrected. Fourth was the
best finish in nine years for
Blair Mone, but the former
pro wrestler was too blurry
to climb higher. Jonathan
Ward will need more than the
250 pounds he carried here
to leave the NPC behind and
join Max Charles in the IFBB
Pro League. FLEX
3 BLAIR MONE 3 JONATHAN WARD

SUPER-HEAVYWEIGHT POSEDOWN

202 FLEX | NOVEMBER ’13

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 WorldMags.net
Bodybuilder, avid hunter, and former hoops player Brian Yersky bagged the
biggest trophy of his career with a 2012 NPC Nationals overall victory. Armed
with this biceps and triceps workout, he’s now leveling his aim at the pro ranks.
BY MICHAEL BERG, N.S.C.A.-C.P.T. PHOTOGRAPHS BY PAVEL YTHJALL
When Brian Yersky was in high
school, it was clear he wasn’t going
to be a successful basketball player
at the next level, and not just because he
topped out at 5'10". He had decent skills
and could shoot the rock just fine, but there
was something about his priorities that
gave him away.
“The coaches always gave us choices,”
Yersky recalls. “You could watch film or hit
the weight room. I chose weights. Extra foul
shots or weights? Weights. Join the shoot-
around or weights? My option was always
weights. Before games, I’d lift. Getting a
pump kinda defeated the purpose of run-
ning up and down the court trying to make
baskets, but in my mind, as long as I looked
bigger, I thought, ‘Screw it.’ ”
The lifelong Ohio resident laughs at the
memory now. After all, it clearly shows his
passion for his true calling, bodybuilding,
which he embraced full throttle in his senior
year of high school. “In that year and my next
four years after graduation, I was adding about
15 to 20 pounds a year. Size came fairly easy
once I realized nutrition was key, and you had to
eat so many calories every day.”
It’s 2:30 p.m. on a cloudy, 85° Wednesday
at Buckeye Gym in Tallmadge, an hour’s
drive from Yersky’s home base in Brookfield.
A little out of the way compared with his
regular club, he heads this way once a week
for a change of scenery. Here, he’s not always
the biggest or strongest guy in the gym, with
all the stares and attention that accompany
that status, and he can fade seamlessly into
the environs.
From the outside, Buckeye has an
unassuming tan brick façade—it could be a
dentist’s office or a convenience store for all
a passerby might know. Inside, though, it’s
a sanctuary for serious training. Grunting is
welcome, chalk is tolerated, silent camarade-
rie among the bodybuilders and powerlifters
is evident. Yersky, in a simple pair of black
206 FLEX | NOVEMBER ’13
baggy shorts and a fading gray MET-Rx tank,
steps into a power rack, adjusts the pins to
hip height, and places a barbell in the cradle.
The first set is a breezy yet focused
affair—15 slow and steady reps with the
45-pound Olympic bar, hands shoulder-
width apart. It serves as a polite tap on his
biceps, an indication of the serious work
dead ahead.
With purpose, he sets the barbell back
in place and strides to a nearby plate tree,
grabbing two quarters. The spring-loaded
collars are lying next to the cage, but he
ignores them for one more round and com-
mences his second set, consisting of 12 reps.
Although he’s not counting seconds, each rep
is a carbon copy—a three-second up, half-
second pause, and a three-second descent.
His breathing becomes perceptible, and his
upper arms get tighter as the fluid rushes in.
“I usually prefer the EZ-curl bar, actually,
because it’s easier on the wrists, but I’ll do
the straight bar sometimes, too,” Yersky says
during the break between Sets 2 and 3. “No
matter what, though, I try to stay as strict as
possible. It doesn’t do any good to flex your
shoulders or shift your hips. Think of your
elbows like a hinge—the only movement in
your body should be there.”
There are seven sets total, from the
45-pound bar to 95 to 115, 135, 155, 175,
and finally a set with 185. Sweat is already
permeating the center of his shirt as he ekes
out 10 reps. As soon as the last is complete,
he racks the weight and hurriedly slides the
four 10s and the five off each side, depositing
them in a heap on the floor so that he’s left
with a 45 on each side. From here, he con-
tinues repping, slowing as he hits six, then
pausing five seconds between the eighth and
ninth rep, before gutting out a final heave.
After he catches his breath, leaning
against the bar with eyes forward, he stands
and grabs the towel he earlier draped over
the safety catch. “When my training partner
WorldMags.net
WorldMags.net
YERSKY’S
TRAINING SPLIT
DAY BODY PART
MONDAY Chest
TUESDAY Back
WEDNESDAY Arms
THURSDAY Quads
FRIDAY Shoulders
SATURDAY Hamstrings
SUNDAY Off
* Calves are added three
times per week.

WorldMags.net
 WorldMags.net
YERSKY’S
Oliver [McCambridge] is here, we sometimes
add negatives to that set,” he points out.
And he did, regularly winning his class. A
dozen shows in, he caught the eye of MET-Rx

INTO THE FRAY

In 2003, Yersky graduated from Youngstown
executives, who signed him to an endorse-
ment deal in 2006. With the contract in
hand, he gave up dabbling in his family’s
ARM WORKOUT
State with a degree in general studies, after construction business, and the hobby EXERCISE SETS REPS
forays in engineering and accounting. A year became his career. Biceps
later, he and long-time girlfriend Jordan were “I trained with Davies until 2007; that’s
Standing Barbell or 4* 10–15
married, and relocated to Columbus. She when my wife graduated from dental school
EZ-bar Curl
attended dental school, while he, fatefully, and we moved back to Brookfield,” Yersky
scouted the local gym. explains as he attaches a short cambered Standing Cable Curl 4† 10
“I met Mike Davies,” he recalls of his bar to the lower pulley of a cable station. or Lying Cable Curl
introduction to the famous trainer, who “At that point, I felt I went as far as I could Dumbbell Alternating 4† 10
soon added him to his roster of successful go with Davies. I won my class at the 2007 Hammer Curl
amateur and pro bodybuilding and fitness Collegiate Nationals, and there George Farah
High Cable Curl 4 12
athletes. “One of his first questions was, ‘Do approached me about working with him.”
you compete?’ That was the first time I had Yersky then falls silent and assumes a Triceps
ever thought about bodybuilding as a com- standing-at-attention position, feet about Cable Pressdown (EZ or V-bar 4–5 12
petitive outlet and not just a lifestyle.” 12 inches apart and shoulders squared to handle)
They ended up circling a date on the the cable machine, elbows at his sides, with
Lying Dumbbell Skull Crusher 4 10
calendar, the Mike Francois Classic in 2005, a palms-up grip on the bar. He flexes each
and shifted into pre-contest mode for the biceps with authority to initiate the first set. Seated Two-arm Overhead 3 10–12
months leading up to it. Yersky took second Showing no ill effects from the previous Dumbbell Extension
in the novice division and fourth among exercise, 10 reps come and go with workman- Seated One-arm Overhead 2 10–12
heavyweights, a modest yet promising like efficiency. Only the stray saline droplets Dumbbell Extension^
beginning to his career. falling from his chin and his labored exhala-
“I started competing a lot,” Yersky says. “I tions give clues that the workout is taking Dumbbell Kickback 4 10–12
or Single-arm Cable
would do two or three contests in the spring its intended toll. Pressdown
and two or three in the fall in the Ohio, West The first three sets mirror one another,
Virginia, and Pennsylvania circuit. I wanted to while the fourth is capped by a double drop, or Rope Pressdown 4 10–12
establish a résumé.” from 150 to 110 to 70 for 30 meticulous reps
* Plus 3 warmup sets of 12–15 reps; on the last set, he
incorporates one drop to 135 pounds, then reps to fail-
ure followed by 3–5 negatives assisted by a partner.
†
The last set includes two drops of 10 reps each.
^ Yersky lowers the dumbbell in front of his head
instead of behind it.

208 FLEX | NOVEMBER ’13

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in total. His form bends but doesn’t break as
< REVERSE-GRIP
CABLE PRESSDOWN
the end nears. “I strive for a nice, constant This exercise targets the medial
head of the triceps, making it a
movement,” he says afterward. “I’m after valuable alternative in the train-
maximum tension on the muscles. That’s ing arsenal. “You can’t use as
where I see growth.” much weight with this exercise
Now it’s on to the dumbbell rack, where as you can with palms down, of
course, but that doesn’t matter
he casually drops his towel on an empty to the results,” Yersky says. “Go
bench—it’s 10 minutes to three, and the traf- for a hard, tense contraction on
fic at Buckeye is sparse, save for a group of each rep and lock that upper
three hulking dudes trading triples, doubles, arm in place.”
and singles on a bench, and a guy in camo STANDING CABLE
pants with a sleeve of tats on each arm do- PRESSDOWN:
ing cleans in the corner. Yersky makes his way “I treat this as a heavy, all-out
movement,” Yersky says.
toward the 50s. “I’ll do four to five sets total,
His hammer curls aren’t textbook style but pyramiding up to the full
arguably just as effective. He holds the dumb- stack, and then beyond. I’ll
bells at his sides to start, palms facing his hips, either add a plate to the stack,
or I also had special pins made
but instead of bringing the weight forward on that I can use to add weight to
its ascent, he brings it in across his torso toward it.” The key to getting the most
the opposite shoulder on each rep. “I get more out of pressdowns, he stresses,
of a squeeze in the bi’s when I go cross-body,” is form. “Your upper arms don’t
he says. Four sets later, including a drop from move, they stay at your sides.
You pivot only at the elbow
80 to 60 to 40 pounds on the finale, he’s ready joint, and stop the upward mo-
for the final stop for biceps. tion when your arms are parallel
with the floor.”
NATIONAL EXPOSURE
Training with the IFBB-pro-turned-contest-
guru Farah pushed Yersky into the national
competitive mix. He took third at the 2008
Junior USAs and fourth at the Junior Nation-
als that same year. In 2009, he was third at
Junior Nationals and eighth among super-
heavies at the NPC USAs, the second-biggest
national event of the year. He moved up to
third at the USAs in the summer of 2010.
That fall, he received an interesting call that
would change his career, propelling him to a
whole new level.
“Chad Nicholls approached me about
working with him,” Yersky says. “I knew
Chad’s résumé with Ronnie Coleman and
Flex Wheeler and the whole line of other top
athletes, so I was kind of blown away.”
So began a partnership that continues to
this day. In their first show in tandem, Yersky
took third in the super-heavyweight class at
the 2011 NPC Nationals. “It was my best-ever
look, my conditioning was crazy,” Yersky
recalls. “I needed some more muscle though,
so we took the whole year to get ready for
the 2012 Nationals. I came in 10 pounds
heavier with the same conditioning and won
the whole show.”
Remaining at the cable station, Yersky
now sets up for high-pulley cable curls, or as
he memorably refers to them, headbangers.
Snapping D-handles onto the loop at the
end of each cable, he takes one in each hand
and settles into a staggered stance in the
center of the apparatus, elevating his upper
arms so they are parallel with the floor.
Breathing in, he bends both arms, which
immediately tense against the weight. Slowly
and under control, he brings the D-handles
to within an inch of each ear, then holds the
peak contraction for a beat before lowering.
While to most gym rats, this exercise

210 FLEX | NOVEMBER ’13

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are not endorsed by, the United States Pharmacopeia, Rockville, MD.
Statements based on data findings for individual ingredients
WorldMags.net
 WorldMags.net
admittedly doesn’t hold a lot of attraction,
for a competitor, it’s a unique opportunity
to do the front-double-biceps mandatory
pose against resistance. “I picture that, and I
tense my whole body when I’m doing them,”
Yersky says.
Four sets, 12 reps each, pyramiding up
on each set, and bi’s are in the books, with
triceps on tap. Yersky is quick to point out,
however, that had I arrived a week later or
a week before, I may not have witnessed
the same thing I did today. “Every arm day BRIAN YERSKY
is different,” he says. “Every week, I switch
off between triceps and biceps as the lead. SNAPSHOT
If I do tri’s first, I may start with 21s with my Q Birthdate: Jan. 13, 1982 Q Birthplace and Current Residence: Brookfield, OH Q Height: 5’10”
partner instead of standard heavy curls. I’ll Q Weight: 257 lbs contest; 307 lbs off-season Q Occupation: MET-Rx–sponsored athlete
Q Marital Status: Married (to Jordan), with a 1-year-old daughter
also incorporate preacher curls or single-arm
Q Competitive Highlights: 2012 NPC Nationals, super-heavyweight and overall champion (earned
preachers. It’s wide open.” pro card); 2011 NPC Nationals, super-heavyweight, 3rd; USA Championships, super-heavyweight,
3rd; 2009 NPC Junior Nationals, super-heavyweight, 3rd; 2008 NPC Junior USA, super-heavyweight,
SIZE…WITH CONDITIONS 3rd; Junior Nationals, 4th; 2007 NPC Collegiate Nationals, super-heavyweight, 1st; 2007 NPC Junior
Before Yersky heads into triceps, the 31-year- California, heavyweight, 1st. Q Website: brianyersky.com, facebook.com/Probrianyersky
old answers one last question—the one that’s
been dogging him since he earned his pro card pounds onstage. He is aiming to better With Nicholls pulling the strings on his
along with the Nationals overall title: When that by five to seven pounds with the same diet, the gym beckoning six days a week,
will he make his IFBB debut? conditioning, a prerequisite to stand next MET-Rx appearances on the calendar, and
“It’ll be in early 2014—if there are State- to the elite level of competition he’ll be fac- a 1-year-old to chase around the house, the
side pro shows before the Arnold Classic, I’d ing. “I’d love to be the biggest guy onstage remainder of 2013 is set. One place you likely
definitely get involved,” he states. “Chad will five years down the road but still be in the won’t find Yersky, however, is on the basket-
keep me on the off-season diet until shape I was at Nationals. But for now, if I ball court. “No,” he laughs. “Probably not.
December, and then we’ll see what the can get to 262 to 265, I’m not going to Ohio hunting season rolls around here pretty
contest schedule looks like.” complain. At this point, I have to hang my soon, so I might be doing some of that, but
At the NPC Nationals, Yersky weighed 257 hat on conditioning.” that’s about it.” FLEX

DUMBBELL KICKBACK:
“This is one of my triceps finishers
I rotate through, this and the
single-arm cable and the rope
cable,” Yersky says. “I don’t twist
the dumbbell at the top or do any-
thing fancy—just kick it up and feel
that tight squeeze right through
the horseshoe.”

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BY DEREK CIOCCA
PHOTOGRAPHS
COURTESY OF
RONNIE COLEMAN
SIGNATURE SERIES

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WorldMags.net “That’s where you win
Mr. O... in the mind.” You
might recognize this quote
from Ronnie Coleman if you read
Part 1 of this series. The importance
of a champion’s mental state is
what Coleman was really trying to
hammer into Shawn Rhoden’s head
during the whole week of training in
Texas. In typical Coleman fashion,
he’d rather show you what he
meant than keep talking about it.
Coleman is more of an “actions
speak louder than words” kind of
guy, which is one of the reasons he’s
the greatest of all time.
At 49 years old, with eight
Sandows and 26 professional wins,
Coleman has nothing left to prove.
However, the mindset that built the
Legend of Big Ron Coleman remains
and was on display for all as he taught
a few lessons on mental toughness.

DAY 3
Q 9 a.m. Wednesday, July 10. Every
day at Coleman’s starts out the same.
Rhoden is up doing cardio, the kids
are running around, and Dan Kovacs
and the camera crew are circling the
kitchen like vultures. We’ll spare you
the details this time, but lots of food
gets eaten.
However, today Rhoden has a
special task to accomplish: find
carbs, and lots of them. Rhoden has
received his daily food plan from the
technician, Chris Aceto, and today
is a high carb-up day, with most of
those carbs coming pre-workout.
“What kind of carbs, Chris?” Rhoden
asks with a bit of excitement.
“Something really dense, like some
muffins,” Aceto replies. “Hey D, we
gotta go to the store, man—I need
me some muffins!” Rhoden, who’d
kept his diet very clean, was a little
excited for his high-carb treat.
So we hop into Big Ron’s Escalade
and head off to do some shopping.
Dan decides to come along as well—
he wouldn’t miss muffin shopping!
Now, when you take two freaks of
nature like Dan and Rhoden into
public, it always causes a scene—but
when you follow them around the
grocery store with a camera specifi-
cally to look for muffins, things get a
little weird.
Q11 a.m. As we enter, Rhoden
reaches for a cart. “Shawn, we’re
just getting muffins, dude, why do
you need a cart?” asks Kovacs. “Oh,
the cart is for me to lean on. My back
is torn up from yesterday!” Rhoden,
using the cart as a walker, winds his
way through the store, with Kovacs
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close behind, turning heads every few
steps like two wild animals roaming free
inside the store.
Rhoden finally reaches the bakery and
begins his assessment of the muffin selec-
tion, as this is a very big decision. After
much deliberation, Rhoden’s faced with a
dilemma. The muffins are in boxes of four,
but Rhoden wants two blueberry and two
chocolate... bodybuilder problems. Rhoden
decides to consult with the ladies working
the bakery counter. He politely asks if he
can simply swap out two chocolate muf-
fins for two blueberry muffins and make
his own assorted box. The ladies laugh and
tell him this isn’t possible, and he should
just buy both boxes of four.
At this point Kovacs decides to intervene
with a solution. “Hey Shawn, just buy both
boxes, buddy, and I’ll take care of the extra
muffins for ya,” Kovacs says with a slight
grin. “I’m feeling a little depleted today,
anyway,” Rhoden, relieved to have solved
his muffin dilemma, heads for the checkout.
Only people who’ve gone through contest
prep will understand this situation.
Q 3:30 p.m. With the muffins safely back
at Ronnie’s house, the standard pre-
workout rituals begin. Testogen-XR & Myo-
Blitz XS are combined and mixed together,
gym bags packed, Icy Hot applied, and,
most importantly, the mindset needed
for championship training is established.
Rhoden and Kovacs plow through the
muffins they worked so hard to retrieve,
which they’ll need for the extra carbs and
calories today, as Coleman has a torturous
workout on the menu.
Q4:15 p.m. “Time to go to work!” When
you hear Big Ron screaming that through-
out the house, you know it’s time to put
your hard hat on. Coleman’s Escalade is
packed and departs for Metroflex. No talk- “COME ON, SHAWN, THIS
ing during this ride to the gym, just focus
and mirror-bumping music. As you’ve seen AIN’T A DAMN GAME, MAN!
many times in his training videos, Coleman YOU GOTTA EARN THIS! TIME
rolls to the gym the same exact way, with TO GROW, BAAAAAAAABY!
the same exact mindset. As I mentioned SHOW THEM CALIFORNIA
earlier, he brought his team here to teach BOYS HOW WE DO IT HERE
them what it takes to be a champion—and
there’s no better way to do that than to IN THE METROFLEX! TAKE
lead by example and show them. THEM FOOLS TO WAR!”
Q4:30 p.m. Arrive at Metroflex. As usual,
Brian Dobson is there to greet the crew as
they enter. IFBB pro Cory Mathews is wait- shrugs—Coleman flies through these like
ing to join in on the workout. Shoulders he’s prepping for a show, pushing not only
and traps are on the menu today, and it’s the pace and the intensity, but the weights
clear from the first warmup set that Cole- as well. As soon as he’s done with his set, he
man is intent on pushing these young guys quickly positions himself next to whoever’s
to their limit. He moves at a feverish pace, turn it is and gets in their ear before they
with barely any rest time between sets. even pick up the weight. “Come on, Shawn,
From the looks on their faces and the this ain’t a damn game, man! You gotta
rate of their breathing, it’s obvious that EARN THIS! Time to grow, baaaaaaaaby!
everyone is a little stunned by how hard Show them California boys how we do it here
Coleman’s pushing it. Military press, dumb- in the Metroflex! Take them fools to war!”
bell side laterals, front laterals, reverse Rhoden is starting to understand what
pec deck, another rear-delt dumbbell Coleman’s trying to do, you can see his
movement, barbell shrugs, and dumbbell demeanor change as he begins to adopt
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the state of mind that won Coleman eight
Sandow trophies. Mathews and Kovacs also
pick up on what Coleman’s doing and step
up their game as well.
It’s pretty special to see a legend like
Coleman as a leader, imposing his will onto
his athletes and getting them to respond.
1)050$3&%*5
Greatness inspires greatness. Legendary
leaders like Vince Lombardi, Bear Bryant,
and Eddie Robinson (whom Coleman
played linebacker for in college) were al-
ways able to get their players to respond, no
matter what the situation. It’s an intangible
gift that only a few possess.
Q12:30 a.m. Fast-forward to late that
night. Mathews shows up for some late-
night cardio in Coleman’s home gym. (At
this point, Mathews is five weeks out from
his very first pro show, the Dallas Europa,
where he places a very impressive 5th.) Ev-
eryone else is getting ready to pack it in for
the night—except Coleman, of course, who’s
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firing up the grill for his customary midnight
steak-and-yam meal.
Coleman cuts up an extra plate for Rhoden
and motions for him to come outside. We fol-
low with the cameras for a few minutes while
they watch SportsCenter, waiting for
their steaks to cook, but we can tell that
Coleman wants to have an “off-camera” talk
with Rhoden. So we switch the cameras off
and go inside. I have no idea what’s discussed
after we leave—only Coleman and Rhoden
know that—but I can bet you it’s a conversation
Rhoden will never forget.
DAY 4
Q 9 a.m. Kovacs is finishing up packing his
things, as he has a plane to catch. He wanted
to stay longer, but he works a full-time job
back in Pittsburgh that requires his presence.
On the way to the airport, I ask him for his
overall impressions of the whole experience
and he says to me, “Ya know, D, I’ve been
doing this for 20-plus years now, broken just
about every record there is to break, and
I’m ranked No. 1 in the world, and that guy
[Coleman] pushed me to my limit like no one
else ever has. He’s doing that now at 49 and
‘retired’—I can only imagine what it would
have been like when he was in his prime. He’s
one of the baddest dudes to ever walk this
earth, and I learned more in just a few days
here than some people do in a lifetime. It’s re-
ally inspiring. Later this year, that final record
is going to fall.” (Kovacs will attempt to break
the all-time Super Raw total meet record in
November in York, PA.)
Q12 p.m. I return from the airport to find the
day is starting off on par. Eggs, pancakes, oats,
and even some chicken from the night before
are quickly being consumed.
Coleman discusses with Rhoden a
different plan for today’s workout: “I was
thinking we could train legs here at my gym
today, what you think?” Coleman asks.
“All good, boss—whatever you want to do,
I’ll be ready,” replies Rhoden. Coleman makes
218 FLEX | NOVEMBER ’13
a quick call to Mathews, letting him know the
change of plans.
Q4 p.m. Mathews arrives complete with the
black spandex pants that have become so
customary for leg days, a trend I believe Cole-
man started. Rhoden strolls in: gray spandex
pants. Finally, Coleman comes down the stairs
sporting his bright yellow spandex pants com-
plete with veins scattered everywhere, which
I’m sure everyone has seen from his videos.
Yeah, he’s still got it.
Yesterday Coleman was in everyone’s ear,
screaming and talking trash to get them
fired up, forcing upon them that mind set I
described. Today, however, he’s quiet, barely
saying a word during the entire workout, with
only the music playing in the background.
Squats, hack squats, leg presses, quad exten-
sions, lying ham curls, standing ham curls,
donkey calf raises.
Now, some might wonder why Coleman
would be quiet on leg days of all days, but you
have to really know Coleman to understand
what he’s doing. He isn’t less intense during his
sets; quite the contrary. But he doesn’t provide
that extra vocal “push” for his athletes that he
did the entire week thus far. Why, because he’s
tired? No—because he’s testing them to see if
they can do it on their own without him need-
ing to push them. He’s not going to be around
to scream in their ear every workout. They’ll
WorldMags.net
need to push themselves using the attitude
he’s been teaching them the whole time.
Rhoden and Mathews smash through the
rest of the workout and received a subtle but
meaningful nod of approval from Coleman
when it’s complete.
Q12 a.m. Rhoden reflects on this experience
as he packs. “Man, what a great honor it was to
stay at Coleman’s house and train with him. I
mean, how many people get to do that? And he
acted like we were all family. Being in the pres-
ence of greatness will do a lot for ya. I want this
title more than ever now. I mean, I got the dream
team: Chris Aceto, Charles Glass, and Ronnie
Coleman. How do you beat that? I’m leaving
here with a whole different attitude. Come
September, we’re going to shock the world.”
POSTSCRIPT
Watching the entire week from a distance and
being able to take everything in from different
angles gave me a unique perspective on the
whole experience.
Most people have seen the famous YouTube
videos of Coleman training like a madman,
they’ve seen the inhuman physique he
presented time after time; and anyone who’s
ever stepped into a gym in their life has at
some point yelled, “Light weight!” during a set.
But most take for granted the unbelievable
discipline, work ethic, fortitude, and mental
toughness it took to achieve all of those things
and to stay on top as long as Coleman did.
While Coleman will be remembered by most
for his absurd feats of strength, gym taglines,
and the most awe-inspiring physique of all
time, what he should really be remembered for
is the mental strength that made everything
else possible.
All legendary sports figures have one
thing in common: a killer instinct. It’s some-
thing they’re born with. When the game is on
the line or their backs are against the wall,
that’s when they’re at their best. Coleman
saw this in Rhoden—it was just a matter of
bringing it out. FLEX
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 WorldMags.net BY TONY MONCHINSKI, PH.D.
GUY CAMERON
PHOTOGRAPHS BY

Belgium’s Clarence DeVis

sets his sights on moving
up the IFBB Pro ranks

220 FLEX | NOVEMBER ’13

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Copyright USPlabs, LLC. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diag-
nose, treat, cure or prevent any disease. Information in this ad should not be used as an indication or prediction of your individual results. These
products are meant to be used in conjunction with a proper nutrition & exercise program. Your results are completely dependent upon the
amount of effort you put into it, which includes eating & exercising properly. You should consult your healthcare practitioner before beginning
any such plan. All examples are for illustration purposes only. USPlabs is not affiliated with, and its products are not endorsed by, the United
States Pharmacopeia, Rockville, MD.
Statements based on data findings for individual ingredients
WorldMags.net
 WorldMags.net
“People always com-
pare me to Kai Greene,
and I really appreciate
that,” Clarence DeVis says in his
heavily accented English. Like
Greene, DeVis can look pretty in-
timidating when he’s not smiling,
but just like Greene, when DeVis
grins, his smile has a way of
lighting up his face and exuding
warmth and amiability. “Maybe
it’s because Kai has dreads and
I had dreads. I’d like to think it’s
because they see something in
my physique that reminds them
of his. Kai is the next Mr. Olympia
and a great person—he’s like my
big brother.”
The 33-year-old started
lifting weights with a very spe-
cific bodybuilder in mind—but
it wasn’t Greene, who was just
Q 2013 NY Pro, 5th (Open); Toronto Pro, 6th (Open) Q 2012 PBW Tampa Championships, 13th (Open); Nordic Pro Championships, 14th (Open)
CONTEST Q 2011 Europa Show of Champions, 8th (Open); Europa Super Show, 12th (Open); Arnold Classic Europe, 13th (Open)
Q 2010 PBW Tampa Championships, 6th (202 and under); Europa Super Show, 7th (202 and under)
HISTORY Q 2009 Atlantic City Pro, 3rd (202 and under); Olympia, 13th (202 and under); PBW Tampa Championships, 6th (202 and under)
Q 2008 Tampa Bay Pro, DNP; Europa Super Show, DNP Q 2007 Belgium Nationals (turned pro)
222 FLEX | NOVEMBER ’13
coming into his fame when De-
Vis began training for the stage.
“My inspiration to get into
bodybuilding was and still is
Ronnie Coleman,” confesses this
2007 Belgium Nationals cham-
pion who speaks Dutch, French,
and “a little” English. Pictures of
King Coleman led DeVis to this
iron sport and have kept him here.
“When I pose onstage and hit
my splits, again people compare
me to Kai because he’s a very
talented poser,” DeVis says. “But
Ronnie also used to do splits
onstage. He’s the reason I’m up
there doing what I’m doing. I’ve
been break-dancing since I was
a kid, and I always wanted to
combine bodybuilding poses
with dance moves, which is
what I do onstage.”
WorldMags.net
DeVis’ father is from Belgium, round muscles that grace his
his mother from Cameroon. frame: He’s benched close to
Though this IFBB pro and his 600 pounds in the past. He
wife of two years, Sylwia, call says he couldn’t have done it
the Kingdom of Belgium home without the help of his friend,
now, they’re looking to relocate amateur bodybuilder Francis
to Tampa in the next year. In Paolo, whom DeVis calls
European bodybuilding circles, “my best training partner and
DeVis is known for his strength brother. He trains very hard,
as much as for the billowing, like me.”
BENCH PRES
Where some guys
triceps and allows
Sprefer a narrower gri
p (which incorpora
them to lift greate tes more
slightly wider than r weight), DeVis sp
shoulder-width ap aces his hands
barbell, his forearm art on the bar. When he
s are perpendicular lowers the
degrees attained by to the floor (rathe
a closer grip). DeVis r than the 70
presses up to just sho ’ reps are controlle
rt d and
pecs and not tax his of a lockout to keep continuous tensio full; he
joints. n on his
As noted, DeVis is a
online nailing triples
strong bench presse
r: You can find video
with 455. Still, eve s of him
weights, his reps are n with the occasion
calculated and ful al heavier
up as he goes heav l. If anything, his rep
ier, as etitio
muscles, but also con he focuses on not just feeling the tar ns slow
trolling the weight ge
For variety, DeVis wil bearing down on him ted
.
a barbell or some va l occasionally incorporate dumbbells
riation of a seated in lieu of
press. Wherever be bench or Smith ma
nches fall in his ch chine bench
he’ll strive for four est routine—first exe
sets of 12 reps (unles rcise or third—
heavier weight). s he’s challenging
himself with a
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INCLINE PRESS
If DeVis is doing inclines with
dumbbells, the first thing you
that he sets the bench higher notice is
than most guys in the gym. Aga
because DeVis—as strong as he in, this is
is—isn’t looking to move max
He’s looking to feel the moveme weights.
nt in his upper pecs. Dumbbe DeVis began to realize his prom- time over the summer realizing
Smith machine, or otherwise, ll, barbell,
DeVis will pump out four sets ise with top-six finishes against the vision he wanted to bring to
12 full reps, stretching the pec of inclines for
at the bottom, contracting it strong lineups in New York and the stage. His off-season weeks
at the top.
Toronto. “Clarence has all the looked like this: six consecutive
REALIZING DE-VISION At 5'5", DeVis is almost half potential in the world,” Mubarak days of weightlifting with three
DeVis knows exactly what he a foot shorter than his idol says. “He’s massive and he’s got days of cardio (a half hour each
has to do to move up the IFBB Coleman; yet DeVis believes he no weak body parts.” session) mixed in. As he gets closer
Pro League ranks, and in the can carry the kind of mass that Expect to see this fall’s to the Arnold and the Prague Pro,
five years since he earned pro would see him easily triumph on post-Olympia DeVis onstage DeVis will up the cardio to an hour,
status by winning his country’s an IFBB stage—any IFBB stage. at the Arnold Classic in Spain seven days a week. One area of
nationals, he’s gone about do- In his bid to return to the and the Prague Pro show. He his impressive physique DeVis
ing just that. men’s open division, DeVis start- knows where he needs to make continues to want to build up
Consider: When DeVis dived ed ballooning up to 275 pounds improvements, and spent his and refine: his chest.
into the 2008 IFBB pro season, in the off-season. Even with the

DEVIS’ SAMPLE CHEST ROUTINE

he failed to make a splash; in
his first two contests he was
marked DNP (did not place)
on the judges’ scorecards. So
in 2009 he dropped down to
the then-202-and-under divi-
sion and placed a solid third in
Atlantic City, and followed that
up with middle-of-the-pack
placings for the next two years.
added size, he found himself
stuck in a rut, unable in most
cases to break into the top 10.
But instead of letting any of this EXERCISE SETS REPS
get him down, or questioning his Bench Press 5* 12
future in this toughest of sports,
Incline Dumbbell Press 4 12
DeVis enlisted the help of FLEX’s
own Fakhri Mubarak. And just Pec-deck Flye 3 12
like that, in 2013 the 230-pound
*Includes one warmup with the bar
stage-ready version of Clarence

224 FLEX | NOVEMBER ’13

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PEC-DECK
FLYE
Depending on the ma
chine DeVis is using,
you’ll notice he doesn
’t grip the arm pads;
he prefers bracing his
upper arms against
the pad cushions and
squeezing out each
of his reps with his arm
s almost parallel
to the floor. On a pec-d
eck machine,
DeVis’ reps are faster
than his presses
or the tempo of his du
mbbell flyes. But
again, he’s in control;
he’s pumping the
muscle, going for the
agonizing burn that
signals growth stimu
lation.
When DeVis opts for
dumbbell flyes
instead of the pec de
ck, his form is
equally good. He doesn
’t “bench” his
dumbbell flyes the wa
y a lot of guys do.
His elbows break paral
lel and you can see
the pectoral muscle fib
ers that tie into
his delts working. Wh
atever the chest
exercise, DeVis never
tempts fate (in the
form of a torn pec) by
letting the weight
plummet to his chest.
He’ll complete
one set fewer on flyes
than either of his
presses; 3 sets of 12 are
the norm here.

DEVIS’ TRAINING
SPLIT
SUNDAY Rest
MONDAY Chest
TUESDAY Back
WEDNESDAY Hamstrings
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226 FLEX | NOVEMBER ’13

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DE-VISING THE PERFECT
WorldMags.net each set,” DeVis explains, “so my
CHEST WORKOUT
DeVis doesn’t reinvent the wheel
when it comes to his chest train-
ing, nor is he looking to. He knows
that what works for his body is
what’s worked for untold others
before him. He hits his pecs once
a week, on Monday, relying on a
flat pressing movement, an incline
press, and some variation of a flye.
If he starts with flat or incline
barbell presses, he’ll warm up
with the empty bar for one set,
preferring to pyramid up with the
weights on his subsequent work
sets. “I rest 30 seconds between
228 FLEX | NOVEMBER ’13
His physique received a warm happen to a nicer guy. He’s a good
workouts are fast and intense.” reception from the raucous, hard- dude…he’s humble.” As a profes-
Keep in mind as you read about core East Coast crowd. “I believe sional bodybuilder, 2013 is turning
DeVis’ chest routine that he’ll vary this guy can place in the top 10 in out to be Clarence’s breakout year.
the order of the exercises from the Mr. Olympia in the near future,” It’ll be exciting to watch his career
workout to workout. So, if he Mubarak says. “And it couldn’t progress. FLEX
started last Monday’s chest work-
DEVIS’ SAMPLE OFF-SEASON DAILY MEALS
out with flat bench presses, he’ll
start this week’s with dumbbell
flyes to pre-exhaust the muscle.
Q Meal 1 3 oz oatmeal; 8 oz horse (he is European)
Q Meal 2 8 oz chicken; 150g broccoli; 4 oz rice
DE-VISTA:
Q Meal 3 8 oz chicken; 8 oz red potate (a pasta filled with tomato chutney)
CLARENCE’S FUTURE
Q Meal 4 8 oz red beef; 4 oz brown rice
At less than five and a half feet
Q Meal 5 8 oz fish; 8 oz sweet potato; green salad
tall, DeVis carried 230 shredded
Q Meal 6 10 egg whites
pounds on his frame when he Q Meal 7 Shake with 60g of protein
walked onstage at the NY Pro.
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I finally work up the nerve to call up Christy Hemme. I’m

nervous because at some point I need to confess that I haven’t
watched wrestling in a decade. Unfazed by this, she launches into an
overview about viewer demographics, merchandising, and group dynamics.
I stare at my phone and wonder if called the right Christy Hemme. Nothing
in her Wikipedia profile, her fan site, or the official TNA Impact Wrestling
profile reveals the fact that this Southern California born-and-raised beauty
possesses talents that extend far beyond the wrestling mat. Her unabashed
enthusiasm for living life to the fullest, coupled with a creative vision and
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boundless energy, has led her to put her mark in corners of the industry
rarely touched by professional athletes.
230 FLEX | NOVEMBER ’13
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As a kid, she rode dirt bikes in
the Glamis sand dunes with her
siblings on the weekends, but
at school she was a cheerleader.
She is a former Playboy and
Maxim model who also became
a professional wrestler. She’s
the girl who can fix your Harley
(yes, she’s an avid rider and
owns a Dyna Low Rider), direct a
magazine photo shoot, or whip
up a quick PowerPoint for a TNA
marketing meeting. A study in
contrasts, Hemme simply sees it
as pursuing her passions in life.
232 FLEX | NOVEMBER ’13
Some of the biggest house-
hold names in wrestling—Hulk
Hogan, Olympic Gold medalist
Kurt Angle, and Sting—are part
of TNA Impact Wrestling, which
is broadcast on Spike TV every
Thursday night. I asked Hemme
what it feels like being around
the legends in the sport.
“Working with people who’ve
been the foundation of wrestling
and are still such contributors
is amazing and inspiring. All of
us got into wrestling because
we’re big fans of it,” she says. She
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tells me that the experienced
wrestlers like Hogan are eager to
help the younger talent, knowing
that they have a hand in shaping
the future of the sport.
TNA Impact Wrestling puts on
more than 100 live touring events
every year. Hemme is the ring an-
nouncer for every one of the tele-
vised events—and that’s just one
of her roles. Once Hemme retired
from wrestling following a neck
injury, she became the de facto
leader and creative genius for the
TNA Knockouts. If you haven’t
watched wrestling since you were
a kid, put aside any preconceived
notions about it, because it’s gone
through a makeover in the past 10
years, particularly on the women’s
side. Years ago women were rel-
egated to one of two camps—the
occasional serious female wrestler
or sexy valet. Women in wrestling
were, with some exceptions,
rarely promoted as both athletic
and sexy. That changed with the
creation of the TNA Knockouts
Women’s Division.
THE KNOCKOUTS
While Hemme was still
wrestling, she found a few
like-minded allies—Gail Kim and
Traci Brooks among them—who
proposed a women’s division, a
seemingly impossible feat in a
male-dominated industry. TNA
president Dixie Carter saw po-
tential in the idea and gave it her
blessing, allowing the Knockouts
to be born. Hemme says, “Our
in-ring ability is very important
to the company, so we want
the girls to be sexy, badass, and
also grow as wrestlers.” Make no
mistake about it—these women
are powerful and sexy. Asked
about their universal appeal, she
says, “Guys find the Knockouts
hot. And every woman wants to
feel strong and powerful.”
Her passion for the Knockouts
is clear, and it gives her the
perfect creative outlet for her
interests in photography and
video. Not only does she lead the
Knockouts in styling, but she also
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personally oversees everything

from their website design to
photo shoots. Their redesigned
website, wrestlingknockouts
.com, is filled with pictures
and videos and bears the girl
power motto “Dare to Be.” Asked
about the meaning behind that
phrase she says, “I see a lot of
beauty in the different shapes
and personalities of each of the
girls. It’s important to me to
highlight their strengths.” Seeing
their amazing 2014 calendar,
which came out in October, is
proof that each of these multi-
talented women are indeed sexy
and badass. They also have a
special Knockouts DVD that will
be out by Thanksgiving. Shoptna
.com has great deals on official
TNA Impact Wrestling merchan-
dise. If TNA Impact Wrestling and
the Knockouts are new to you,
impactwrestling.com is the place
to check out what you are miss-
ing, as well as Hemme’s amazing
photo and video talents.
But spending months on the
road can wear down the best of
friendships between women,
much less those between the
competitive, type A personali-
ties of professional wrestling. I
picture outfit sabotage and catty
gossip, but Hemme insists that is
far from the truth. Although she
is there to diffuse any tension
and act as both cheerleader and
sounding board, she describes
how the women instead band
together and have intense
loyalty both to one another and
to the brand. “TNA president
Dixie Carter has a special place in
her heart for us. She really cares
for us, which changes the energy.
The girls matter to her.” Regarding
her role in the group, she says, “I try
to find a solution if there’s a prob-
lem. I make it known in the locker
room that I’m there for them. I am
all of their biggest fans. They know
I will tell them the truth if they ask
me how their outfit looks.”

234 FLEX | NOVEMBER ’13

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DIETING
Like the wrestlers, Hemme is
is relaxing. But she keeps it
simple. Generally, her breakfast
is protein pancakes made with
stuffed chicken, which she
makes with tofu, nuts, veggies,
and cheese.
events. She’s not so strict as to
deny herself good food because
she knows that in her profession
never out of shape because she oatmeal, Muscle Milk light- Cheat days are never a it’s a lifestyle she lives every
never gets a break. She is the cake batter protein, walnuts, strictly scheduled day or meal. day, not a “diet” to which she
ring announcer for TNA Impact bananas, and five egg whites Instead, she relies on signals needs to adhere. By abiding by
Wrestling, broadcast every mixed together and cooked in from her body that let her know that philosophy, she’s able to
single week in more than 120 a big pan. Lunch is a simple but that she’s had enough clean endure the months of stricter
countries. An off-season does tasty salad with kale, spin- food and needs a break. If she’s meal plans without giving in to
not exist in her world. Most ach, lettuce, cilantro or mint, dieted for months for back-to- cravings. She also emphasizes
bodybuilders have a hard time chicken breast, and homemade back photo shoots she’ll have that the whole crew at TNA
dieting for 12 or 16 weeks, much dressings with olive oil, organic a few days where she indulges eats huge quantities of food,
less year-round. But performers lemons, and sea salt. Dinner in pizza and dessert as soon as which are required for long
like Hemme follow a training might be her special homemade there is some respite between hours in the ring.
and diet routine conducive to
living a healthy lifestyle 24/7.
On the road she has a standard
rotating stash of protein bars,
almonds, and ostrich sticks that
she munches on backstage. Her
latest protein bar obsession is
Chef Robert Irvine’s Fit Crunch
(fitcrunchbars.com). Getting in
restaurant meals is difficult, but
she tells me that she and Gail
Kim have mapped out every
IHOP across the U.S. They have
a standing breakfast order the
day of a show that includes eggs
over medium, turkey bacon, and
whole-wheat pancakes.
When she’s at home, however,
Hemme eats healthy. Because
she’s on the road so much, just
going to her kitchen and putting
together a home-cooked meal

236 FLEX | NOVEMBER ’13

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 WorldMags.net
WORKING OUT
Hemme is lucky enough to live
a quick 15-minute walk from
the gym and have a former
professional wake boarder as a
husband, so there are no excuses
for missing a day when she’s
home between shows. She lifts
weights five days a week, and
even though her split (legs, back,
shoulders, chest, arms) stays the
same, her workout constantly
changes. Her week begins with
legs, the one day she considers
crucial in her business. Although
a career-ending neck injury
prevents her from high-impact
squatting, Hemme’s leg workout
would put most bodybuilders
to shame. She uses a variety of
machines such as the leg press
or hack squat then burns out her
quads by doing walking lunges,
squats, and kickbacks. Changing
up her sets and reps every month
or so, she may go very heavy and
do a month of three sets consist-
ing of 10, 8, and 6 reps after a
warmup set but then switch it up
the next month and do only one
giant set of 40 reps. She’s even
done months of two sets of each
exercise, with one set being 8
reps performed very slowly
and the next set being 8 reps
done quickly.
She picks up routines and tips
from the wrestlers and is always
looking for new variations on
exercises. One tip she has regard-
ing recovery from the workouts
is to use the sauna on your off
days. She advises me, “It’s good
for your skin, lungs, and sweating
out toxins. I feel it makes a big
difference in my recovery and
allows me to lift intensely when
I’m in the gym.”
Working out on the road,
however, presents a challenge,
especially for a five-days-a-
week weightlifting routine. I had
assumed that TNA brought a
portable gym with equipment
for the athletes, but that turns
out to be false. It’s up to the
wrestlers to scout for a local
gym, use the one at the hotel,
or improvise by using portable
bands or P90X DVDs. If there are
no hardcore gyms in the vicinity,
Hemme does a series of body-
weight exercises such as dips and
pushups in her room, then either
runs stairs at the hotel or attacks
the stairs once she arrives at the

238 FLEX | NOVEMBER ’13

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arena. When she first started
doing stairs, the male wrestlers
would poke fun at her. But now
several of them join her in her
ritual. “Cardio is one thing you
can never ever skip,” Hemme
says, “or else you’ll pay for it in
the ring. Being in there takes a
lot of stamina.” Christy also has
TNA Impact Wrestling superstar
Jeff Hardy’s “TNA Always Evolve”
free fitness app downloaded on
her iPad for customized on the
go workouts.
BEYOND WRESTLING
It’s no surprise that Hemme’s
creative interests reach beyond
wrestling. Music is one of her big-
gest passions. In typical Hemme
240 FLEX | NOVEMBER ’13
fashion, she simply decided
one day that she’d learn to sing
because she loved music and
was already writing songs. Her
singing style draws inspiration
from bluesy soulful singers such
as Janis Joplin, Grace Potter,
and Pink. Her band’s music has
clearly been influenced by classic
rock groups like Led Zeppelin and
Nine Inch Nails. In fact, some of
her original music has been fea-
tured on TNA music releases.
It doesn’t surprise me one bit
when she casually recalls how she
had to not only teach herself how
to play the guitar but also learn
how to play 16 songs in two weeks
when her guitar player disap-
peared one time at Sturgis. She
simply sat down and played eight
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hours a day until her fingers bled
and she could play the songs in her
sleep. She also loves to write and
has had the plotline for a dysto-
pian novel brewing in her head
for several years. And as much
as she loves directing photo shoots,
she desires to be the one behind
the camera one day, bringing her
creative vision to life. All this makes
sense when she describes what
drives her, saying, “I love pulling
emotions out of people. I love put-
ting a creative vision together. I get
these ideas in my head and need to
make them a reality.”
PERSONAL
When asked about what she con-
siders success, she tells me that
until very recently, she didn’t
consider herself successful.
Growing up with a dad whom
she called a “do-it-all guy who
can build anything,” she has
always found inspiration in
his attitude that you should
never place limits on yourself.
Because she sets the bar for
herself impossibly high, she
never stepped back to look at
what she’s accomplished thus
far in her life.
During a recent break,
however, she “had a huge
realization that right at this
moment I’ve done everything in
life I ever wanted to do—I get
to create every day and deal
with awesome people.
I love it!” FLEX
FOLLOW HER AT
@HEMMEPOWERED.
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&+5,6/81'

242 FLEX | NOVEMBER ’13

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WorldMags.net
BY DAVID SANDLER

MASS IS
DEFINED AS
THE AMOUNT
OF ALL THE
MATTER IN
AN OBJECT.

QIt serves as a good definition for

training, because the truth is that, for
most of us, all that really matters is
size. That’s right. How big and solid
you are is likely the most important
thing you care about when it comes
to hitting the gym. Sure, being cut,
ripped, and defined is important, but
overall, if you build mass, you stick out
in a crowd, and are the envy of all who
look upon you.
When we think of size, we can
categorize it in two ways. The first is
simply pure, lean muscle mass, the
kind you would expect to build from
a hypertrophy-based program with a
diet designed to cut fat. The second,
and the basis for this article, is the
development of sheer size, the kind
you want when bulking up for the
winter. You know, the muscle mass
that will stretch out the arms and
chest area of long-sleeved shirts and
pull apart the buttons of your dress
shirts on formal occasions.
When most people embark on
a bulking program for mass, the
result is often accompanied by the
addition and appearance of excess
fat. In some cases, that fat growth
outperforms muscle growth. To get
big, you do have to add some fat
along the way. In fact, good fat will
actually help with your strength
and overall ability to add more
muscle (more on that later). But
can you avoid becoming too fat and
still build mass? The answer is yes.
In fact you should be trying to do
that. When competitors get too fat
they inevitably lose considerable
lean muscle when they diet down
to competition form. So what’s
the trick? You need at least eight
to as many as 12 weeks or more to
really see how big you can grow. To
help you do this correctly, we are
providing a two-part series that
will be your how-to guide to getting
MASSive without gaining too much
excess fat mass.

WorldMags.net FLEXonline.com 243

 DIFFERENTIATING MASS
WorldMags.net
So you have fat mass and lean mass, and
then you just have mass mass. We all want
lean mass, and we don’t want fat mass.
When it comes to overall size, if we can make
the bigness look good, then we are happy.
While lean mass is preferential in most cases,
by adding some good fat—meaning in all
the right places—you’ll find that you build a
bigger, thicker body and can still maintain
decent cuts, vascularity, and shape. And the
good news is that when you need to cut for a
contest or just for the heck of it, you can, and
you won’t lose your lean muscle mass. How?
By building a program along with a diet that
doesn’t cut fat but only gains it in propor-
tion to the overall lean muscle mass that is
built. For most, this is not the case, because
we tend to do one of two things. We either
diet too heavily, thereby reducing the ability
to build solid muscle, or we overeat, thereby
increasing fat stores so much that our cuts
disappear. To prevent either scenario, we
need to match calorie consumption with
muscle building so that muscle and fat build
accordingly. I wish there could be another
way to build super-huge muscle and get
cut at the same time, but it just simply isn’t
possible in most people—yet, there are a rare
few that can.
To make this program work, you have to
decide what level of fat you are comfortable
with. For those of you who don’t mind get-
ting fat, you should! You really don’t want to.
However there is a way to build solid muscle,
within an acceptable fat range.

TARGET YOUR FAT PERCENTAGE TO

MATCH YOUR MUSCLE SIZE
Since fat is distributed all over your body,
depending on what you are trying to see and
when you want to see it, you can train so
that you utilize fat to your advantage. The
plan is to let a little more fat join the party as
opposed to cutting fat when you are trying
to lean out. You do this by cutting out cardio
and any intense fat-burning sessions. You
also complement your intentional decrease
of fat burning with a small increase in your
daily carb intake. For those less than 200
pounds add about 100g (or about 400
calories) and those more than 200 pounds
add about 150g (about 600 calories). For
those on the supersized side of things, you
can add even a little more. There is a catch,
though. Only add the extras at your morning
or lunchtime meals or snacks. You should be
shooting for around 12 –16% body fat and
not let your fat get above 18% if at all pos-
sible. If that sounds high and you are used
to normally hanging out at a lower level,
then go for it, especially if you have seen
results trying to build mass. But for those of
you who are perpetually lean and trying to
fat side in the off-season, the excess fat will
certainly help your strength but will impede
your ability to get those longer-set exercises
completed. Oh, and it will become much
harder to lose it when you need to, and you
will likely lose some of that hard-earned
muscle. A way to measure your fat regularly
without getting tested is to feel your abs,
even possibly see a bump or two. At 12% you
should be able to see some bumps. At 16%
you may see a ripple here and there or you
may not. Hence the range, since everyone
carries their fat differently. Do not let your
abs disappear completely. On the other side,
you should not be stage ready, otherwise
your diet is probably too strict to allow for
135 pounds. Target 17–20 calories per pound
of body weight as your daily goal. For those
with faster metabolisms, you may be fine at
25 or even 30 calories per pound, but again,
keep an eye on your abs if you want to have
a smooth transition to leanness. Finally,
make sure you eat good calories for the most
part. Remember, you still need to keep your
protein intake up at 35–40% of your diet for
optimal protein synthesis to push your limits
of bigness. For those who use a cheat meal
methodology when really cutting, you need
to get over it and understand that there is
no such thing as a cheat, rather it is essential
nutrients for your starved body to maintain
muscle. But if you still want to use the word
$)3*4-6/%

really build some size, you will be glad you good muscle building. Don’t be afraid to eat. cheat, then it is time to cheat your ass off.
can finally eat a few extra calories. If you are Diets less than 2,000 calories per day will You will find some good benefit from this
one who likes to go even more toward the not help build mass unless you weigh only approach for your muscles anyway as the

244 FLEX | NOVEMBER ’13

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 WorldMags.net

DAY 1: TRAPS AND SHOULDERS

EXERCISE SETS REPS REST NOTES

Barbell Shrug 5 8 180–240 sec. Use straps if necessary

Dumbbell Shrug 4 10 180 sec. Arms at sides

Cable Upright Row 4 8 150 sec. Lighten load for full range

Bentover Rear-delt Dumbbell Raise 4 10 150 sec. Focus on scapular retraction

extra fun foods carry important benefits that
Barbell Military Press 5 8 180–240 sec.
will enhance your recovery from the heavy
loads and will fuel your machine for the next Dumbbell Lateral Raise 5 10 180 sec. Drop on last set for 10 more reps
workout. Of course, we are not advocating Dumbbell Single-arm Front Raise 4 10 150 sec. Drop on last set for 10 more reps
that you go crazy and forget who you are and Dumbbell Neutral-grip Shoulder Press 3 8 120 sec. Blow out set for shoulder pump
why you go to the gym altogether; rather, (palms face in)
we’d like to see controlled-frenetic eating
where additional calories are not a fear. DAY 2: BACK AND BI’ S
Weighted Wide-grip Chinup 4 8 180–240 sec. Heavy as you can go, drop weight
ROM TRAINING to finish
No, not range of motion (which is Bentover Barbell Row 5 8 180–240 sec.
important). Instead, a new term: Return
Close-grip Pulldown 4 10 180 sec.
on Mass. It means that you want to get out (underhand grip palms in)
with more than you went in with. And while Seated Cable Low Row 4 10 180 sec.
I could use a business analogy here, it is not (reverse/underhand grip)
necessary. You get the point. ROM training Straight-bar Curl 4 8 150 sec.
is based on rep schemes. How many, how
Preacher Curl (barbell, cambered) 4 10 120 sec.
often, and what is optimal have been a
debate for decades on the iron scene. While Alternating Seated Dumbbell Curl 4 10 120 sec. Drop on last set for 10 more reps

WorldMags.net FLEXonline.com 245

 WorldMags.net
physiologically we know the answers, when
applied to real gym experiences, it doesn’t
always work out, as not all are created equal.
That is where science ends and hard work
begins. It is also the point where the psychol-
ogy of lifting comes into play, something
that scientists have struggled to understand.
Excuses like “I am not genetically engineered
that way,” or “this muscle doesn’t grow like
that,” are often used, but somehow those
with true drive and passion seem to overcome
them. Experience certainly counts, as you con-
tinue to grow training-wise the more you train.
The longer you spend time in a gym, the more
reps you do over the years, and the harder
you train, the better your body responds to a
specific training stimulus, and that stimulus
will likely be better understood by you. So for
maximum mass, stick to your strategy and
hit the rep plan that is designed with mass in
mind. For maximal ROM you want to increase
strength, lift more weight, lift with a little less
frequency, and let your body do the rest.
Ten has always been a magic number when
it comes to reps. There is good reason. It ap-
pears that not only is it easy to remember but
also the point after 10 seems to provide mar-
ginal returns when it comes to mass building.
Several scientific studies have confirmed this
fact, but so, too, has application. Ten is a safe
bet as it falls between heavy-duty strength
lifting and lighter-weight endurance lifting.
While we know that for true hypertrophy,
246 FLEX | NOVEMBER ’13
DAY 3: CHEST AND TRI’ S
EXERCISE SETS REPS
Flat Barbell Bench Press 5 8
Dumbbell Incline Press 4 8
Standing Cable Pec Flye 4 10
Machine Bench Press 4 10
Barbell Skull Crusher 4 8
Triceps Pushdown 4 10
Reverse-grip Triceps Pushdown 4 12
likely 12 reps or even a few more is best, the
ROM (remember, Return on Mass) competes
against strength, as volume training takes a
lot more time. Strength is best found around 6
reps with a range up to around 8. Somewhere
between strength and size is where mass fits
in, and 8–10 reps fits this bill perfectly. As for
your return-on-your-mass time allotment, you
will have to spend a little more time once you
are in the gym, but less time overall.
FLAT VS. FAT
Remember when I said some fat is a good
thing? When fat is stored interstitially (with-
in the muscle fibers), it creates both a more
full muscle but also an additional leverage
point for muscles to push against, thereby in-
creasing both size and strength. This is great
for big muscle bellies like your quads, chest,
and lats, but not so good for thinner muscles
like your abs. Furthermore, in smaller, thinner
muscles like the abs, which are separated
by a ligamentous tissue, those separations
WorldMags.net
REST NOTES
180–240 sec.
180 sec.
150 sec.
120 sec. Drop on last set for 10 more reps
180 sec.
120 sec. Drop on last set for 10 more reps
120 sec. Single arm, use a handle
don’t keep their hard end points as both the
water you consume and the fat you build like
to set up camp between your muscles. As you
are also likely aware, as you consume more
carbs along with water, your muscles will fill
up, making you look great if timed properly.
No doubt you also know that after a period
of time, the water (and carbs) will seep out
and fill up the space between muscle bellies
making you look flat…again. Unfortunately,
with mass building, flat is really fat. But there
is a solution. Rather than constantly worry-
ing about carb timing and water depletion
while you are bulking, do yourself a favor and
concentrate your training on making your
V larger, your chest bigger, and your quads
something more like Branch Warren’s rather
than Chicken Little’s. Getting fat and getting
huge do not have to coexist in your same
space. Heavy mass training means that your
$)3*4-6/%
chest training outworks your belly train-
ing, and your shoulders and back training
outwork your oblique bulge.
WorldMags.net

WorldMags.net
 ABS ARE OUT
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Say what? You don’t want me to train my
abs? Yes, I did say that. Don’t worry though,
in Part 2 of this program you will get to do
a few exercises, but here is why you don’t
need them now. While focusing on mass-
ing up, you don’t want to oversize your gut.
With ab training, and then a little overeating,
your gut thickness will truly show itself. And
while your chest is getting freaky big, if your
gut does, too, it will be hard to sport the
V-shape on all four sides of your upper body.
Both fat and water pool around the abs, and
the combination of training and eating will
simply turn your six-pack into a keg—it is
part of that gravity thing (try hanging upside
down for a while—watch your chest fill out).
You want people to say, “Look how huge that
THE PROGRAM
Essentially, the first part of this two-parter is
designed around a few main body parts that
utilize a hybrid strength-type training method
that would fit the bulking-up description per-
fectly. Out of the box, you will lift heavy and
take longer rests (like a strength program). As
you get toward the end of your workout, you
are encouraged to extend your set on the last
few exercises to enhance your pump and also
to target those last few straggling muscle
fibers that were not hit and help to exhaust
your strength reserves. In this first phase,
you will rely primarily on big strength lifts
DAY 4: LEGS
EXERCISE SETS REPS
that will enhance your overall appearance of
hugeness. You will definitely hit some of the
sculpting-type exercises, as one should never
let his arms dangle freely in a medium T-shirt.
But rather than work them to oblivion, mak-
ing Synthol look like an over-the-counter
drug, you will set your sights on crushing
new PRs on multijoint pulls and pushes. The
second phase will take your big bulk, lean it
out just a little by focusing on a slightly faster
pace and targeting the rest of those pretty-
boy muscles. So don’t worry, it won’t be long
before you can flaunt your physique in front
of your gym’s mirrors. FLEX
REST NOTES

guy is” not “Look at the size of that fat guy’s Barbell Squat 5 8 180–240 sec.
arms.” Trust me on this. Your abs will still get Deadlift 4 8 180 sec.
bigger and stronger with this mass program
Hack Squat 4 10 180 sec.
simply from your heavy squats and isolated
lifts where you need to fire your core up to rip Leg Press 4 10 150 sec. Drop on last set for 10 more reps
out the big reps. Lying Leg Curl 5 8 180 sec.
To help with your overall mass, you will
Seated Leg Curl 4 10 150 sec. Drop on last set for 10 more reps
focus on your traps and shoulders for the
first part of this program. I’m not suggesting Standing Calf 4 8 150 sec. Load up on the weight
that you need to go toe-to-toe with Markus Seated Calf 4 10 150 sec. Load up on the weight
Rühl, but we should steal a page or two out
of his book, and muscle up. Thick shoulders
enhance your drop and give you a lift that DAY 5: UPPER-BODY BLAST
makes your gut your look smaller. You will hit Dumbbell Shrug 4 8 180 sec.
some big chest, back, and quad exercises as
Barbell Shrug 4 10 180 sec.
well to round out your size.
Dumbbell Shoulder Press 4 8 180 sec.

Cable Shoulder Raise 4 10 180 sec.

Wide-grip Seated Cable Row 4 8 180 sec. Drop on last set for 10 more reps

Seated Machine Bench Press 4 8 180 sec. Drop on last set for 10 more reps

Wide-grip Lat Pulldown 3 10 120 sec. Drop on last set for 10 more reps

Barbell Incline Press 3 10 120 sec. Drop on last set for 10 more reps

Barbell Skull Crusher 4 10 150 sec. Drop on last set for 10 more reps

Straight-bar Curl 4 10 150 sec. Drop on last set for 10 more reps

$)3*4-6/%

248 FLEX | NOVEMBER ’13

WorldMags.net
 WorldMags.net

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THE GIFT
UNWRAPPED
PHIL HEATH
How important is proper
exercise technique?
It’s crucial. You have to first
learn how to do exercises
correctly. Then you have
to constantly monitor your
form to make certain you’re
doing things properly for your
particular body type. Everyone
says practice makes perfect.
I don’t believe in that at all
anymore. Perfect practice
makes perfect. Otherwise you
can be developing bad habits
that you perpetuate in the gym
every day. You show up in the
gym on time, you have great
intensity, you know your sets,
you know your reps, you know
your exercises, but yet you’re
doing the actual repetition
with only 50% efficiency. That
means you’re developing bad
habits. You’re perfecting the
wrong way of training.
People talk about hitting
plateaus. Well, they probably
need to reevaluate their form
and technique. Most of the time,
people aren’t going to ask you
to watch their form. They’re too
proud to do that, and they’re
going to assume they have it
down rep after rep. But they have
no way of knowing. I see guys in
the gym all the time—and it’s
very annoying—who have their
camera phone out and making
videos of themselves training.
And I say, “Watch yourself. Are
you actually studying it or are you
admiring your work too much?”
Even guys like myself, with
all the videos I’ve done for
FLEXonline.com and stuff, I
actually watch those and critique
my own form. How did that
work? How can that be
better? I’m always asking
myself those questions. And
it’s probably very little things
I need to change, but I want it
to be perfect. Perfect practice
makes perfect.
250 FLEX | NOVEMBER ’13
How has your back training
changed since you turned pro
in 2005 and people said your
back was a weakness?
I was a lot smaller eight years
ago. I’ve been growing and
improving every year. So under-
stand that partly the changes in
my back came with the changes
to my entire physique—I’ve put
on 40 or so pounds of muscle. I
got bigger everywhere. But, as
for my back, it was a ques-
tion of just being smarter and
understanding that it’s all
about being able to produce
enough constant tension to
get a great pump. For me,
it’s a combination of free
weights and machines for
back, and it’s all about the
form. Once again, practice
makes perfect.
Because you can’t really
watch your back muscles
while you’re working
them, you need to rely
on things like videos and
photos, and you need to
learn what it feels like to
really keep that constant
tension on your lats and
the other muscles. Then
when you learn that, you
have to stay in that same
groove rep after rep. Back
work, done right, requires a
lot of concentration. It’s not
about just moving weights. You
have to work your back and not
work the weight. And then do
that every rep, set after set, and
just put the work in, year after
year. My back has improved ev-
ery year because I learned how
to work it right to keep that
tension on it. Once you
get that down, you
have to make sure
you don’t lose it,
and with time
your back
will have
to grow.
 DUCES
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 WorldMags.net
KAI’S CORNER KAI GREENE
How important are genetics in
bodybuilding?
I never talk about genetics.
Nothing is built by wondering
about Kai Greene’s genetics or
your own genetics or anyone’s
genetics. A body is built around
the discipline of doing certain
things correctly meal after meal,
workout after workout, day
after day, year after year. If you
have a plan and the discipline to
follow that plan, then success
can follow. No one is born with a
great body, and no one
gets a Mr. Olympia body
or any sort of amazing or
beautiful physique without
developing and following
the habits that lead to that
physique’s development.
You can’t do anything about
your genetics, so why focus on
it? Instead, focus on what you
can change. You talk about
genetics or you worry about
genetics or you use genetics
252 FLEX | NOVEMBER ’13
as an excuse—saying you can’t
do this or you’ll never look like
that—and it just distracts or
diverts you from being all you
can truly be. And that’s all you
should concern yourself with.
Be the best you can be, and
don’t think about how can I look
like Kai Greene or some other
bodybuilder. You’re going to look
like you, and if you follow your
plan day after day you’re going
to look the best you can look.
Do you cheat some of your
reps to keep the set going or
shorten the range of motion?
I do a complete rep on every rep.
Success comes from using proper
form, going slow, and getting a
complete stretch and complete
contraction every time. That’s
how I’ve avoided injuries, and
that’s how I’ve built muscle,
rep after rep. Luckily, I never
learned bad habits, and I didn’t
get into using heavier weights
with bad form. Doing that,
you’re probably going to injure
something eventually. It’s also a
shortcut around muscle growth.
You’re taking the easy path that
doesn’t stimulate the most
muscle. So I learned early how to
do strict and full reps. It’s the hard
way, but it’s hard for a reason. It
makes it harder on your muscles
and forces them to grow.
What do you do to get such
awesome hamstrings?
Thanks. I train hamstrings with
quads, glutes, and calves, and
some of the quad and glute
exercises, like Jefferson squats,
glute kickbacks, and regular
GREENE’S MR. OLYMPIA HAMSTRINGS ROUTINE
EXERCISE
Standing One-leg Curl
Stiff-leg Deadlift
Lying Leg Curl
KAI’S MONTHLY MOTIVATOR
Cling to your imperfections.
They’re what make you unique.
squats work my hamstrings. As
far as direct hamstring exercises,
I do leg curls and stiff-leg deads.
I do them slow and under careful
control. I keep my hams tensed
throughout. I also do them for
higher reps, usually 20 per set.
With hamstrings, you really have
to have a very strong mind-
muscle connection, because it’s
hard to see them working. You
have to feel them working from
a full stretch to a full contraction
on every rep. Most people try to
rush through the reps so they can
use more weight, but they’re not
connecting with their hamstrings
and getting those strong
contractions. FLEX
SETS REPS
3 20
4 20
3 20
WorldMags.net
 WorldMags.net
BIG RAMY
MAMDOUH E
Are you considering moving
to the U.S.?
That’s a really difficult
question to answer. Of course,
it’s every bodybuilder’s
dream to live in Venice Beach,
to train at Gold’s, and live
among other bodybuilders.
I watched Pumping Iron as
a kid and pictured myself
living that lifestyle.
But all my support is
here in Kuwait—my
wife and kids, my
friends, and my
mentor at Oxygen
Gym. So right now
I can’t imagine
picking up and
moving. However,
I will probably
spend some of my
off-season this year
in the U.S. to see if
there’s any advantage
to training there. I’ve
wanted to do that for a
while, so it’s good timing.

I work an eight-hour-a-day job

in construction, and I’m dog
tired at the end of the day. How
did you work as a fisherman
and also train hard?
It was really tough. I’m originally
from Alexandria, Egypt. My family
follows the fishing season to
Kuwait, where the waters are
calmer. That’s how I ended up at
Oxygen Gym. I’d wake up at
4 a.m., work 10 hours a day on the
boat, go home, shower, change,
drink a protein shake, then work
out at Oxygen. I wouldn’t get
home until 9 p.m., then I’d do it all
again the next day. What drove me and he was really into bodybuild- than them and that I could be a see what I could accomplish as
that whole time was my love of ing and believed in me. He intro- champion if I put my mind to it. a bodybuilder. I won my first
bodybuilding. Honestly, once I got duced me to it when I was 16. He I never thought about bodybuild- competition, quit fishing, and
into the gym I’d forget about being took me to his gym and pointed ing as a career, but I kept lifting started training clients. I now
tired. I focused just on that day’s out some local bodybuilders who and growing bigger. Once I live my dream as a professional
workout and the weights in front had won competitions in Egypt. started working in Kuwait, I bodybuilder and wouldn’t trade
of me. If you have a dream and a He told me that I could be better gave myself seven months to it for the world. FLEX
love of this sport, you can work a
hard job as well as get to the gym.
“I FOCUSED JUST ON THAT DAY’S WORKOUT AND THE
WEIGHTS IN FRONT OF ME. IF YOU HAVE A DREAM AND A
"-&9"3%&/5*

Did you always want to be a

professional bodybuilder? LOVE OF THIS SPORT, YOU CAN WORK A HARD JOB AS
Believe it or not, no. I always
admired my older brother, though,
WELL AS GET TO THE GYM.”
254 FLEX | NOVEMBER ’13
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 WorldMags.net
AVOIDING THE PITFALLS AND
OBSTACLES ON YOUR PATH TO
BECOMING A PRO
I enjoy writing my column because I’m a
journalist and writer first, before being an
IFBB pro. I’ve always had the ability to express
my thoughts and visions through the written
word, no matter the audience.
What I would like to enlighten my audience
on this month are the pitfalls and obstacles
along the path to becoming a pro bodybuilder.
To be more specific, I want to advise you about
the people you want to avoid, the ones who’ll
be obstacles to reaching your goals.
The first piece of advice, and it always starts
in the gym, is to avoid the gossiper. Food for
thought: If this person is gossiping about oth-
ers to you, then they’ll likely gossip about you
to others. These people try to keep themselves
relevant by offering information that is irrele-
vant to your personal goals. They’ll know every
pro and their “secrets.” They’ll know all of the
so-called “politics of the judging.” They’ll know
who got dropped by their sponsor, who uses
Synthol, who pays the judges, who cheated on
their wife, who’s really broke, who doesn’t train
hard, who does gay for pay, who uses insane
amounts of juice, who’s Mr. O in 2020, and
any other bullshit they can think of to get your
attention. They’re always best friends with
some pro. Stay away from this asshole. There’s
one in every gym and trust me, he’s probably
telling twice as many lies about you.
Avoid the recreational drug user. The last
thing you need is someone who is unstable,
especially due to recreational drugs.
256 FLEX | NOVEMBER ’13
There’s no telling what they’ll do or how they’ll
react. Bodybuilding is about consistency and
having a routine. Everything from sets in the
gym to your meals is about repetition. Unfor-
tunately, a recreational drug user might be the
coolest when sober, but you never truly know
how dependent they are on drugs, and they’ll
not be dependable when high—including on
marijuana. Yes, I said it, and I may get some
backlash, but I don’t give a f—k. It will make
you lethargic and forgetful, and someone who
does it every day is someone you want to avoid
unless they have a medical condition. Do not
let them convince you that it’s OK. It’s not OK
every day if you plan on being productive.
BODYBUILDING IS ABOUT CONSISTENCY AND HAVING A
ROUTINE. EVERYTHING FROM SETS IN THE GYM TO
YOUR MEALS IS ABOUT REPETITION.
Avoid the repeated felon. Everyone makes
mistakes, and some have made mistakes that
earned them jail time. Unfortunately, recidi-
vism is high and if this person hasn’t changed
then they’ve adopted a criminal lifestyle that
you want no part of because there is always
guilt by association. You never know what law
they could’ve just broken or who’s watching
them. Stay away. There are many negative
stereotypes that are associated with being the
big “freak,” so you don’t want to be around a
person who perpetuates those stereotypes,
because, trust me, they may be tough talkers,
but when in trouble they’ll sing. They may say
your name even if you have nothing to do
with their activities. This will be a quick way for
you to lose or not even gain sponsors because
your image is tarnished. If you want to one day
see some monetary compensation as a pro
bodybuilder, treat it like a business and always
handle yourself with class and surround your-
self with like-minded individuals.
For my ladies who love the gym and want
to take their physiques to the next level…OK,
I know you may love your boyfriend, but just
because he placed at a show doesn’t make
him the Wizard of Oz. Do your own research
when it comes to anything that enters your
body. I see so many women head down the
wrong path early in their competitive careers
because their man was really the blind leading
the blind. Your boyfriend will never know what
it’s like to be a female hormonally. Don’t take
everything that he or some guy from the gym
tells you, and don’t be afraid to ask questions.
Asking questions is not a betrayal of his trust.
Not asking questions may end up being a
betrayal of yourself.
Last, but not least, is the clown who will
say he was robbed, he was blackballed, judges
don’t like him, judges got paid, if he had a
sponsor, yadda yadda yadda. Don’t let him
lure you into bad-mouthing the judges,
supplement companies, other competitors,
etc. The second they think you agree with
them they’ll throw up your name when com-
plaining to others looking for sympathy. Let
them soak in their misery while you work your
hardest to leave no stones unturned like
a true champ. FLEX
1"7&-:5)+"--
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 WorldMags.net
IS BODYBUILDING TOO COMPLICATED?
QOkay, so you’re a new kid starting out in
bodybuilding and you want to learn how
to get big. You don’t have a lot of money, so
you can’t hire a trainer, but you need to learn.
So what do you do? Hit the Google search and
see where it takes you and what you can learn.
I do think that is a good idea, but in this
day and age, bodybuilding has become a
game for some people to see how much more
complicated they can make it than the next
guy. Why not? The more complicated they can
make it, the smarter they seem. Right? Wrong.
Dorian Yates, one of the best Mr. Olympias
of all time, did the same workout day in and
day out throughout his entire career. Sure, he
made some minor changes, but the staples
were always there and it was always hard and
heavy. Some say that could have been his
undoing, but personally, I think it’s what made
him great. He knew it wasn’t about bullsh—t
techniques—it was about getting in there,
doing the work, and making your body grow.
Now you can go online and you have
so many different training techniques
that are all really just recycled crap from
old techniques with some small twist so
the person inventing it can call it his own.
Currently you can find high-volume training,
low-volume training, fast training, training
programs promising that doing a certain
number of sets will make you grow, or eating
food X will make you grow more than food Z,
and so on, and so on.
258 FLEX | NOVEMBER ’13
When someone gets to an advanced level,
not necessarily a professional level but at least
has a couple of years of solid training under his
belt, sure, different techniques should be uti-
lized. At that point you have some time under
your belt, and you can start experimenting with
different training techniques.
In the beginning, though, when someone is
just starting out, there is no need to overcom-
plicate your training. At that point it’s all about
having fun and soaking it all up. It should be
about eating everything in sight and training
your balls off and forcing your body to adapt.
Just the other day a friend was asking me
DON’T OVERTHINK IT, JUST PUT IN THE TIME AND DO
SOMETHING, DO IT TO THE BEST OF YOUR ABILITY, WITH
CONSISTENCY, AND THE RESULTS WILL AMAZE YOU.
about Dorian Hamilton (one of my training
partners). He asked how much Dorian weighed
onstage. I told him he’s 26 and weighs in at
240ish. He thought that was very impressive
and felt there must be some magic bullsh—t
he’s doing that got him to that level so quickly.
I told him that Dorian’s not doing anything the
rest of us aren’t doing, he’s just doing it better.
He’s been training for almost 10 years, and the
bigger point is that he never misses a meal.
Sure, he doesn’t always get the macros perfect,
and the meals don’t always look like they’re
coming out of the pages of FLEX, but he’s not
missing anything either.
That’s the part some newbies are miss-
ing. They think everything has to be perfect. I
gotta eat this much fat, this many carbs, and
this much protein, or else my day was a waste.
Not true. As I already stated, it’s important
to get the proper nutrition, yes—but it’s more
important when you’re starting out to just get it
in and not overthink it.
I’ll leave you with something I told one of my
clients. He e-mailed me and said he felt horrible
because he had missed some meals a few days
in a row and he had a horrible week. He was
really bent out of shape over it, so I had to calm
him down. I told him what bodybuilding was
really about. Bodybuilding is not a sport, it’s not
a marathon, it’s not a pageant, it’s not any of
that sh—t. Bodybuilding is a lifestyle and in life
sometimes we get sh—t wrong. It doesn’t mean
you just quit or beat yourself up. There are going
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to be days when your meals aren’t perfect,
there are going to be days when your training is
sh—t, there are even going to be days where you
question everything you’re doing. At the end
of the day, the person who has the fewest of
those days is going to be champion. Don’t over-
think it, just put in the time and do something,
do it to the best of your ability, with consistency,
and the results will amaze you. FLEX
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 WorldMags.net
THE WRATH
FRANK M GRATH C
I bet you constantly have
people coming up to you in the
gym asking for advice. I really
hate when people try to talk to
me during my workout. Do you
have any advice for keeping
away pesky gym rats?
Oh yeah, I get that a lot, so I’ve
260 FLEX | NOVEMBER ’13
learned how to deal with it. I try
not to make eye contact with
people, sometimes even friends
of mine. I just wave hello and
that’s it. I really don’t have time
for mindless chit chat when I
train. Some people think I’m
an asshole or that I’m stuck up,
I LOOK AT IT THIS
WAY—WHEN I’M IN
THE GYM IT’S TIME
TO GO TO WAR!
but I’m in my zone. I look at it
this way—when I’m in the gym
it’s time to go to war! But there
will always be those people that
come up to you no matter how
much you ignore them, so I try
to be friendly, but I keep it really
short and sweet. Face it, being
bodybuilders makes us stand
out when we train, whether it’s
our size or the massive weights
we lift. Those people still look
up to you and may genuinely
take your advice, so take the
time to say a few words and at
least be courteous.
If you had to choose just one
bodybuilding supplement to
buy what would it be and why?
That’s a tough one. I can’t go
a day without my Animal Pak
vitamins and my protein powder,
so it would be a tough decision
between those two. I love the
Animal Pak because I just feel
better when I take it and I know
my body is getting what it
needs. And I start every day
with a protein shake as my first
meal shortly after I wake up
because it’s quick and easy
and I don’t have to cook. Once I
add in a banana, some peanut
butter and oatmeal, I have all my
protein, fats and carbs that I need
to start the day.
Do you vary your exercises
every week, every month or
on some sort of schedule or do
you keep the same ones year
round? I know you do FST-7
for some exercises but do you
vary the sets and reps for the
other exercises?
My workouts never look the
same. Most days I play it by ear
as I tailor the exercises I pick
based on how my body feels. I
have a few standard exercises
that I always do, like deadlifts
and dumbbell shoulder presses,
but mostly I mix it up so the
workouts don’t get stale. I also
change up my sets and reps
constantly, except for the FST-7
ones at the very end. Some days
I do high reps with lighter weight,
next day low reps with much
heavier weight. Sometimes I do
three or four work sets, but other
1"7&-:5)+"--
times I warm up and do one all
out work set. The possibilities
are endless. Always keeping the
body guessing! FLEX
 WorldMags.net

Doing What Matters Most

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 WorldMags.net
I know you grew up in the D.C. area.
Do you plan on ever moving back or
promoting any contests there?
Not in the foreseeable future, no. Although a
lot of my family is still there, I got really tired
of the East Coast winters, especially having
spent my childhood in Jamaica. Since I’ve
been training with Charles Glass on the West
Coast, I’m splitting my time between L.A.
and Florida, and don’t get a chance to
spend much time in D.C.
Believe it or not, I’m going to be promoting
an amateur bodybuilding contest in the
Philippines in 2014. It will be held just outside
Manila. My manager is from the Philippines,
and he opened my eyes to the fact that
Filipinos are crazy about bodybuilding.
They’ll get 200–300 amateurs at a show!
My ultimate goal is to promote a pro contest
in 2015, but I haven’t yet decided where. I want
to make sure that when I commit to promoting,
I do it well. It takes a lot of time, and that’s
something I haven’t had with the number of
contests I’ve done in the past two years.
262 FLEX | NOVEMBER ’13
Do you watch any of the pro routines from
past Olympias or Arnold Classics to get
inspired for your posing? Some people say
you pose a lot like Flex Wheeler.
I don’t watch those, but I find the
comparison to Flex extremely flattering!
I think every pro bodybuilder has to find a
posing style that suits his personality and
body type. I prefer slower music because
I THINK EVERY PRO BODYBUILDER
HAS TO FIND A POSING STYLE
THAT SUITS HIS PERSONALITY
AND BODY TYPE.
I can hit poses for longer and show off
more muscle groups during the transition
between poses.
One tip I give to up-and-coming
bodybuilders is to pick music that
they’re comfortable with and not try to
imitate anyone else.
What do you enjoy most about being a
pro bodybuilder? It seems like a grind,
just traveling, eating, and lifting.
One thing I always tell people who want
to do this for a living is that you must truly
enjoy competing, dieting, and the journey of
improving yourself. You have to look beyond
the day-to-day grind, because you’ll defeat
yourself mentally if you don’t.
But it’s actually a lot of fun. I get to travel
to Europe, promote my sponsors’ products,
and guest pose all over the U.S. I have to
carefully plan my workouts and meals around
that, but being able to meet like-minded
people all over the world has been something
I’d wanted to do since I was a kid. FLEX
,&7*/)0350/
WorldMags.net
 WorldMags.net
FLEX’S INTRA-
WORKOUT
SHAKE
Water
2 scoops (10g)
L-glutamine
1 scoop (10g)
Aminolast
1 scoop (25g)
Glycofuse
2 scoops (10g)
Qualitine

THE WELSH
DRAGON’S LAIR FLEX LEWIS
I’ve noticed in your videos
you’re drinking a shake during
your workouts.
Getting the right nutrients
before, during, and after your
workout is crucial, not just to get
the most out of your training
but also to begin fueling growth
and recovery when your body
is supercharged to start these
processes. Gaspari Nutrition
has developed products to
take before, during, and after
you train. I use all of them.
Throughout my workout, I’m
sipping a shake that includes
glutamine, Aminolast, GlycoFuse,
and Qualitine. L-glutamine is an
amino acid that aids recovery.
Aminolast has all the essential
amino acids for endurance and
growth. GlycoFuse is mostly a
fast-acting carb source that my
body can use as fuel, and it loads
my muscles with glycogen to
draw in more nutrients. Qualitine
is creatine, so it gives me a
strength and growth boost.
There are scientific reasons
why all of these things work
great physically, but I also know I
get a psychological boost out of
them. It’s like putting premium
fuel in a sports car before driving
it hard. I like knowing I’ve
given my muscles all they need
to succeed, and that has a
psych-up that helps me go
balls to the wall.
You’re known as one of the
most down-to-earth pro
bodybuilders. Where does that
come from?
From Wales. It’s just always been
part of who I am, and I never
want to change. People want
to relate to someone who’s real.
There are guys who win shows
and their demeanor changes.
They think they’re cock of the
walk, as we say in the U.K. But I
For me, it’s not hard, because I
came from a small village in a
small country.
I think my fan base likes that
they can relate to me, because
they tell me they just met so-
and-so and he was a total ass.
He wouldn’t talk to them unless
they were paying him 10 bucks
for a photo or something. I never
want to be like that. I always re-
member that it wasn’t that long
ago that I was on the other side
of the booth talking to the pros.
I got into my first Arnold Classic
expo because (FLEX senior
writer) Greg Merritt snuck me
in. That doesn’t seem that long

DRAGON TWEETS never wanted to be like that. It’s

a choice to not change, to stay
true to yourself and not become
ago—that time when almost no
one knew who I was, even at the
Arnold. Now I’m inside the booth,
Q“Don’t just be Q “To be the best, Q“Looking
who you are and you need to surround after the all full of yourself. If you see but I remember what it was like
what you are. Move, yourself with small details yourself changing for the worse to be on the other side when I see
1"7&-:5)+"--

evolve, change, grow, like-minded makes the or if people are telling you you’ve all those people lined up just to
and become better people. Negative final painting a changed, you have to choose meet me. It keeps me humble.
each day.” spawns nothing masterpiece. We to keep yourself humble and If a fan wants to meet you,
—Rich Gaspari butnegative.” are all artists.”
remember where you came from. that’s an honor. FLEX

264 FLEX | NOVEMBER ’13

 WorldMags.net

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 WorldMags.net
THE BEAST
ROELLY WINKLAAR
I’ve watched videos take in much at all. I also
of you for years. Your drink a lot more water
English seems much the last two weeks, and
better. Did you take I drop all diet sodas for a
lessons to improve month before the show.
your English? I keep the workouts as
No, I didn’t take any intense as possible until
lessons, but thank you for the very end. I think if you
noticing. Improving my keep things very simple
English was a personal you’ll see better results
challenge for the past when you get onstage.
year, and I’ve worked hard
on it. Because I travel so I know you eat a lot of
much, I’ve made friends fish when you diet. Do
who live around the world. you also eat it in the off-
I use English on Facebook season? Which fish do
or when I text with them, you recommend eating,
and they’ve been patient and how much of it per
enough to practice with day do you eat?
me. I’ve also had to learn As you can imagine,
a lot of slang and phrases fish is very popular in
that maybe don’t translate Curaçao, so we eat it
so well into Dutch! I try very regularly here. But
to use English at home I admit I get tired of it,
sometimes with my sisters so I only eat fish when
and brother so they can I diet. When the show
also improve. is over, I can’t stand to

I CAREFULLY TIME MY WORKOUTS,

DIET, AND WATER CONSUMPTION
SO THAT I PEAK AT EXACTLY
THE RIGHT TIME.
What’s your secret to see another fish, so I eat
dropping water the last other protein sources like
week before you go egg whites and chicken
onstage? Do you take in the off-season. I highly
any supplements to recommend eating panga
help you do it, such as fillet, which has a very mild
dandelion root? flavor. I eat about a kilo of
I don’t like to rely on it (2 pounds) a day during
dandelion root or some my diet. I sprinkle just a
of the other crazy little spice on it like red
combinations I’ve pepper and then lightly
heard people mention sauté it in olive oil. My
because I find them too mom makes this for
unpredictable. I carefully me, and it doesn’t even
time my workouts, diet, feel like diet food. Off-
and water consumption season I’d recommend
so that I peak at exactly red snapper or salmon.
the right time. It’s a Both are more flavorful
process that takes a lot fish with a lot of good
of years as you get to vitamins. Even a small
know how your body serving of salmon—say
reacts to this much water 6 ounces per week—is
+"40/."5)"4

or that much sodium. I great for bodybuilders

taper off my sodium for due to the high amount
the last few weeks, so of omega-3 fatty acids
by the last week I don’t in it. FLEX

266 FLEX | NOVEMBER ’13

WorldMags.net
 WorldMags.net

I’ve been asked many times how I
train as an IFBB pro and still work
full time. I’m going to tell you: I’ve
asked myself the same thing the past few
weeks. I’ve just changed jobs, and let me tell
you, it’s harder than it was.
I really never understood why people
couldn’t train just because of their jobs, but
now I do. Back with my old job, I worked
5 a.m. to 2 p.m. every day and was on a good
training schedule. Now that I’ve changed jobs
and work in the good ol’ coal mine, I’m finding
why people who work different shifts each
week find it harder. I take my hat off to all the
people who have been doing that for years.
I haven’t been underground long, but I meet
many coal miners who are really into training.
I see some of them taking their supplements
underground and not making excuses. If we
can do it underground, then anyone can.
I have been blessed to be able to work
with many guys who have the same interest
in training as I. We work six days a week and
work a MAD shift rotation. MAD means Mid-
night one week (12 a.m. to 8 a.m.), Afternoon
one week (4 p.m. to 12 a.m.), and Day one
week (8 a.m. to 4 p.m.). Working these differ-
ent shifts means I have to train at different
times. During the midnight shift, I go straight
to the gym after work, which is at 8 a.m. I find
this the best for me—for some reason, the
midnight shift does not bother me. Don’t get
me wrong, it’s tough staying up all hours of
the night then training, but I kind of find
it better because it helps me get to sleep after
work if I train first. Afternoon shift, I get up,
take my kids to school, then head straight to
the gym, then come home and get ready for
work. I don’t like afternoon as much because
I don’t get to see my kids as much. On the
other shifts I see them more. On day shift,
I’ve been training after work at 4 p.m., unless
my son has football practice, and if he does,
I go after practice. It takes dedication to get
your training in, but just like anything in life,
you get out of it what you put into it. I also
wanted to thank all the coal miners who’ve
made it easier for me to transition into this
job and my foreman, Dave, for sending me in
the right direction on my job. It’s all a learning
experience, but I’m willing to learn.

LEG TRAINING
Everyone wants to know how to
train legs. I’ve had good results FANKHOUSER’S
because I’m willing to push
beyond that burning sensation. LEG WORKOUT
Most people can’t fight the Week 1
burning sensation they get with
Exercise Sets Reps
leg training, so they always stop
short on their reps. I once had a Leg Extension 4 12
guy tell me if you can get past Lunge 3 12
the burning on leg day you can
grow a good set of wheels. I Seated Leg 4 12
think everyone has experi- Curl
enced the massive pump and Leg Press 4 10
burn that I talk about while
Reverse Leg 3 To
training legs. If not, then you
Curl (body failure
have never trained legs. The best weight)
burn I get is on the leg extension.
If I am doing it correctly I start to Smith Squat 3 12
feel the burn right around 8 reps, (wide stance)
and I still manage to squeeze
out 2–5 more reps. If I told you Week 2
that squatting was 100% neces- Exercise Sets Reps
sary in order to build your wheels
would you do them? Well, what Squat 4 10
if you couldn’t do them because Lying Leg Curl 4 10
of some injury? Would you
One-leg Leg 4 12
just give up? I don’t think so. Extension
It’s not a given that you need
to squat to grow legs. I know Cable Leg Curl 3 12
many people who have good leg Smith Squat 3 12
development who don’t squat. (close stance)
Here is my new leg training for
Weeks 1 and 2.

SUPPLEMENT UPDATE
Q Those who follow me on social networks all know that I’ve been wanting Universal Nutrition to make a certain flavor protein shake for years now.
Well, I am so pumped that they have released it finally—boom!—new chocolate peanut butter banana! I can’t wait to get my hands on this stuff. It’s
1"7&-:5)+"--

their new 100% miceller casein protein. Each scoop has 24 grams of slow-digesting protein, which is best between meals and or before bed. If you’re
trying to gain or cut, a steady feed of protein is critical to get results. This slow release will help feed your protein needs. Last contest, I was waking up
and drinking shakes in the middle of the night, so I would get protein all night, but now with a good casein protein, you can just drink and sleep—no
need to wake up to feed. Thanks, Universal, for coming out with this new quality product. FLEX

268 FLEX | NOVEMBER ’13

 WorldMags.net

Available at:

Join Team MHP!

facebook.com/teamMHP
1.888.783.8844
twitter.com/MHPstrong MHPSTRONG.com
 FLEX EXPERT
WorldMags.net
KICK-START YOUR
METABOLISM
In order to lose weight and put on
lean muscle, the formula is pretty
basic: Follow a healthy and balanced
low-fat diet, rid your program of processed
foods and preservatives, control your portions,
and adhere to a solid workout program that
includes both resistance and cardiovascular
training. It sounds uncomplicated, and in most
cases it is—as long as you stick to the program
you’ll receive the desired results you’re looking
to achieve. However, what do you do when
your body and metabolism have had enough
and your system shuts down, and no matter
what diet you follow, no matter how long and
hard you train—you simply can’t lose weight
and all progress has halted?
Whether you’re a serious athlete who
has come off a long, intense preparation, an
athlete who had to go into “system shock
mode” and basically starve yourself to achieve
your results, or if you’re an individual who has
gone from one extreme to the other with your
body and are experiencing a sluggish or what
seems like a nonexistent metabolism—you
270 FLEX | NOVEMBER ’13
PART
ONE
can get back on track. In this article, I’ll lay
out the necessary steps to recharge your
metabolism to have it running more
efficiently than ever.
The body is an amazing machine
and it will learn to adapt to virtually
any scenario—it can utilize the foods
you supply it with to grow and build
muscle, or if the body isn’t receiving
enough nutrition or has been on a
restrictive program for a long period
of time it can “shut down” and slow
weight loss and hinder progress as a
mode of protection. Your body will adapt
to the metabolism for any situation, but
unfortunately if the body feels you’ve been
on a restrictive diet for too long or have dieted
too severely—the metabolism will slow down
and stall as a survival tactic. You’re now left
in a predicament—you have to both remedy
the situation that put you in a metabolic
standstill and then learn how to kick-start and
invigorate your metabolism so you can get
back to forward progress.
BY CHAD NICHOLLS
HOW DID YOU ARRIVE AT THIS POINT?
When experiencing a metabolic meltdown,
it’s easy to place the blame on an
underactive thyroid or getting older—as
we’ve all had it drilled into our brains
that once you hit a certain age, your
metabolism just gets slower. In reality,
the causes behind the problem arise
from going to extremes with your diet,
such as excessive calorie restriction or
harsh dieting for lengthy periods of time,
throwing your body into “survival” mode
and either slowing your progress drastically,
or stopping it altogether. The good news
is that metabolic hedging in cases such as
these can be corrected. You can revive a
slackened metabolism at any age! Not only
can you resolve the problem, but also, by
implementing the appropriate nutritional
program and training regimen, you can
boost your metabolism and turn your body
into the finely tuned fat-burning, muscle-
building machine you’ve always wanted.
After seeing misleading before-and-
after images plastered on television and
magazine ads showing extreme weight
loss of 30, 40, 50, or more pounds in a
matter of a month or two, it’s easy to see
how a person would become frustrated
when they haven’t reached that same type
of weight loss in the time stated on the
ads. Deep down, you know that these ads
are gimmicks to sell products, but you’re
desperate to lose weight, build muscle, and
get into shape—it’s easy to get caught up in
ploys such as these.
If you aren’t losing weight on your current
program, it’s easy to think all you need to
do is just keep cutting away the calories and
adding in more cardiovascular training until
you do lose the weight. At first you’ll notice
some weight loss, but the longer you put
yourself into a restrictive, starvation-diet
mode, your body will retaliate—and it’ll do
so by slowing the metabolism.
Obviously, you’ve learned that excessively
restrictive, lengthy diets will definitely kill
your metabolism. My practice has always
been to feed the metabolism as well as
the body. By this, I mean that when you
eat meals, you’re giving your metabolism
fuel to burn. By giving your metabolism the
correct amount at each meal and the correct
amount of meals in a given day, you will
consistently keep your metabolism running,
and this will in turn help to burn fat and
build muscle. The key is to knowing exactly
$)3*4-6/%
how many meals and how much at each
meal you specifically need to keep this type
of forward progress.
WorldMags.net
 WorldMags.net
CREATING YOUR PERFECT PLAN
How many meals? The first step to
reigniting a stagnant metabolism is
determining how many meals you’ll need
daily to succeed. Start by looking at your
daily schedule and establish the beginning
and ending points of your day: What time
do you wake up and what time do you go to
bed? Between those times, you must now
determine exactly how many meals you’ll
need to keep you going from the beginning
of your day to the end of your day. This
time line is extremely important. If you’re
a person who rises early, but goes to bed
late—you typically will need more meals in
your daily plan than a person who rises early
and goes to bed early. Your plan must also
be adapted to your work schedule, training
schedule, and personal schedule. Most
people will fall in the range of needing 5–7
meals daily.
You must also factor in your natural body
type. For instance, are you a hard gainer?
Do you have a tendency to put on muscle
easily? If you’re a person who naturally
carries a higher percentage of body fat, you
JUST AS WITH YOUR PHYSIQUE, TAILORING YOUR
NUTRITIONAL PROGRAM AND SCHEDULE IS A
CONSTANT WORK IN PROGRESS, SO IT MAY TAKE A BIT OF
TWEAKING HERE AND THERE TO FIND THE RIGHT BALANCE.
will more than likely fall into the five-meal
range. A competitive bodybuilder or person
wanting to put on lean muscle will usually
fall into the 6–7 daily meal range. Again, the
amount of meals will depend not only on
body type, but your personal goals and your
daily schedule.
How long between meals? Once you’ve
determined the number of meals you’ll
need to consume on a daily basis, you’ll now
need to calculate the spacing of your meals.
As an example, let’s say we’ve decided
upon six daily meals—the next step in the
process is to arrange the spacing, but how
long should you go between meals? I’ve
found that in most cases, no matter what
body type a person is, approximately three
hours between meals works very well, and
here’s why:
Although your food almost instanta-
neously reaches your stomach once you’ve
chewed and swallowed it, the body has not
yet initiated the breakdown and digestion
process. Once your food enters the stomach,
it usually remains there between 2–4 hours.
During this time, the breakdown process
begins, readying the body for the diges-
tion and excretion process. Factors such
as portion size of the meal, fat content of
the foods eaten at the meal, and the types
of foods eaten will dictate exactly how
long your meal stays in your stomach, but
with the norm ranging between 2–4 hours,
272 FLEX | NOVEMBER ’13
placing your meals three hours apart is a
sound estimate. I also like to tell my clients
they should begin feeling like they could
eat again within 30–40 minutes of the next
meal. For instance, if you eat your first meal
of the day at 8 a.m., around 10:20–10:30
a.m., you should begin feeling like you could
eat again and the onset of stomach empti-
ness should occur around that time frame.
With this in mind by 11 a.m., you should be
ready to eat your second meal and stay on
track with your schedule.
If you find that at the three-hour point
you still feel full, or that you could wait
longer to eat, you’ll more than likely need
to adjust the portion size of your meal. If
you take in too much food at any certain
meal, not only will it throw off your eating
schedule, but you’ll begin overlapping meals
in the stomach—as it’ll take longer to break
down excess amounts of food, and this will
slow down the digestion process, as well as
your metabolism.
If altering your portion size still leaves
you feeling like you could use more distance
between your meals, you may naturally
have both a slower-acting digestive tract
and slower metabolism. As previously
discussed, you definitely don’t want to
continue decreasing your portions, as this will
quickly take you back to starvation mode.
As long as your portion size isn’t too large, I
suggest spacing your meals around 3½ hours
apart—but no more than four hours apart.
In the beginning this may be better suited to
your schedule and your stomach. However,
once you’re on this schedule for a while and
your metabolism begins balancing back
out, you may find that you can decrease the
time between meals to three hours. Just as
with your physique, tailoring your nutritional
program and schedule is a constant work
in progress, so it may take a bit of tweaking
here and there to find the right balance.
Back to how many (calories—daily and
at each meal): I’ve always been good
with numbers, and as a prep coach and
nutritionist, I pride myself on having been
blessed with the ability to utilize that skill
along with being able to “visually” size up
a competitor or individual. It’s always been
quite easy for me to set up caloric intakes
and breakdowns for the individuals I work
with. However, for someone who doesn’t
work with numbers and nutrition on a daily
basis, putting together the proper amount
of calories needed day in and day out to
not only rekindle your metabolism, but also
help you reach your goals can be a bit tricky.
Again, each person is different and there will
be some trial and error, but here’s a guide of
how to successfully construct your caloric
intake to fit your daily meal plan.
If you’re determining this on your own,
it might be helpful to enlist the services of
a nutritionist to help you. You can utilize
this assistance in a couple of ways: You
could consult with a nutritionist to work
out the caloric intake for you, then take the
information to run the program yourself,
or you could simply hire the nutritionist
to determine your caloric intake and diet
and work with you throughout your entire
program. No matter which course you
decide, here’s a little background on
caloric intake:
QMen: For men under the age of 40,
a good average to go by is between
2,500–3,000 calories daily, divided among
however many meals you need throughout
the day. This number could vary a couple
of hundred calories below 2,500 or a couple
hundred above 3,000 depending
on your build, age variance, and level of
daily activity—more for a highly active
male or athlete and less for a more
sedentary individual.
For men between 40 and 50, that
caloric intake number drops approximately
200–300 calories depending on age, build,
and activity level; and for men over 50, the
number would drop again, depending on
those same variables. Of course, these are
averages and what you may actually need is
determined by trial and error—but this will
at least give you some type of standard to
begin with.
QWomen: For women, the scale is much
different—a woman from her 20s to early
30s, depending upon her actual age, build,
and activity level would need an average
of 2,000 per day and could be a couple
hundred more or less, also depending on
those variables. From middle 30s to 40s,
when a woman’s body begins changing due
to age, child birth, or possibly the onset of
perimenopause, that number drops again to
around 1,700 or so daily—going up or down a
couple of hundred again depending on their
bodies and activity level.
Once a woman is 50-plus and has
hit menopause (the average age for
menopause being 51)—that number would
be cut again to around 1,500 daily—more
or less could be added or taken from
depending on age, activity level, and also
considering where a woman may be in
menopause—some women could hit it as
early as their late 30s or early 40s while
others don’t hit menopause until their 60s.
Again, these numbers should be used only
as a guideline to help you find the amount
that works for you. FLEX -continued next month
 WorldMags.net
TURN YOUR
PASSION
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 FLEX EXPERT
WorldMags.net
BY FAKHRI MUBARAK

CONTEST
PREP CARDIO
The dreaded cardio!
Cardio to me was the
hardest thing to do. I
loved training heavy and intense.
I loved eating and I really loved
my off-season! Once that
12-week mark came, I knew I had
to start my cardio. As most of you
guys know, with the level of
competition I was onstage with,
my conditioning was always on
point. From my first contest to
my last contest, nobody could
say I was out of shape. I might
not have been the best on that
stage but I know I worked my
butt off to get there. As I
mentioned, cardio to me was the
hardest part, but I killed it every
time. My conditioning had a lot to
do with cardio. I wasn’t scared
to do long, intense cardio
sessions. I would stay on for as
long as it took to get lean as hell.
I believe many bodybuilders
don’t like to do cardio and just
wing it. They opt to eat less
food in order to do less cardio or
less-intense cardio. My theory is
the complete opposite: I’d rather
eat more and do more cardio. You
need food to keep you full. You
need it to keep you strong and
lifting heavy enough to stimulate
muscle fiber growth. You need
food to avoid going catabolic
during a prep. Cardio is used to
burn fat. Keep yourself anabolic
with the food and slice yourself
up with the cardio.
There are two types of
cardio that I recommend.
One is steady cardio. I believe
every contest prep should
start with cardio five times a
week. If you are in shape, as
you should be to start a prep,
you can do cardio five times
a week, 30 minutes a day.
,&7*/)0350/

Recommended heart rate should

be 120 to start and it should go
as high as 150–160 toward the
end of the prep. To increase the

274 FLEX | NOVEMBER ’13

WorldMags.net
WorldMags.net
intensity of the cardio, focus on the tread- because it’s shorter, burns more calories,
mill (15-degree incline) or StepMill. Both and increases hormones that bodybuild-
are very challenging. Many other “gurus” ers need. The only drawback to this is that
don’t believe the type of cardio machine with a few clients I’ve seen that although
is important. I disagree. For me and my they’re getting leaner, they tend to hold
clients, the 15-degree incline treadmill and more water with HIIT cardio. The reason is
the StepMill have been the most success- their cortisol levels are higher, and the HIIT
fully used cardio machines. Stay steady at cardio is affecting their adrenal levels too
the heart rate you feel challenged with. I’m much. In cases like this, we just go back to
going to repeat the word challenged. By steady cardio and alternate between the
challenging yourself and keeping your heart two cardio methods, if needed. Everyone
rate at a higher number, you are burning is different, so no generic program can be
more calories and getting leaner. Thirty developed that serves everybody.
minutes is the least you should do. Many people ask, “When is the right time
You don’t really start burning body fat to do cardio?” I believe morning is the best
until around 15–17 minutes. So if you’re time for fasted cardio—after a good fat-
doing 30 minutes of cardio, you’re getting in burning stack. You’re on a fasted stomach,
only 13–15 minutes of fat burning. This may and your body is just going to focus on burn-
be enough for freaks who have very fast ing body fat. To avoid any muscle break-
metabolisms. I’ve prepped a few. When I down, you should fill up your shaker bottle
run into these freaks, I give them more food with water and powdered amino acids. I’d
and increase their cardio go with 10–20g of BCAAs.
to about 45 minutes. Now Wake up, take your fat-
they get bigger and even THE BOTTOM LINE burning stack, and head to
harder looking because IS CONTEST-PREP do cardio. If you’re serious
their lines look deeper CARDIO NEEDS about bodybuilding, you
from the added muscle TO BE DONE, AND should have a treadmill
and fullness. You have
to keep your food high
IT HAS TO BE DONE or a StepMill at home. It’ll
make life a hell of a lot
always. I’m a huge IN SOME TYPE OF easier, and give you no
believer in food. CHALLENGING WAY. excuses at all for not doing
The second method of cardio—no excuses at all!
cardio I recommend is HIIT cardio—high- Many bodybuilders give the excuse of be-
intensity interval training cardio. It’s a ing afraid of burning muscle if they do too
cardio routine that alternates between much cardio, but let’s be honest—it’s a cop-
intense bursts of activity and fixed periods out. A few competitors and coaches say you
of less-intense activity, then back to intense don’t need to do much cardio to be ripped.
activity (higher heart rate), then back Unless you are Dexter Jackson, or similar
down to a lower heart rate. There’s a lot of to Dexter Jackson—99% of us aren’t—you
research that shows that HIIT cardio burns need to get your cardio in. Even Jackson
more calories in a much shorter time frame became a better bodybuilder (winning the
than steady cardio. Again, most bodybuild- 2008 Mr. Olympia) once he started doing a
ers aren’t used to pushing themselves past little more cardio. He might do only 30–45
a certain heart rate. This is by no means minutes of cardio a few days a week, but
easier then steady cardio. In HIIT you have remember, we aren’t Dexter Jackson. We’ve
to blast though your plateau heart rate for all seen Kai Greene with his hooded sweat
a sequence of 1–3 minutes. Hold it for that jacket on, doing the StepMill, drenched in
long and then drop it down to a steady sweat. We know Phil Heath does his cardio.
and comfortable heart rate for 1–3 minutes Heath has never been out of shape, because
and then back up. That high plateau has to he does his cardio. Jay Cutler does cardio. I
be where you’re breathing very heavy and could keep going with names, but you get
holding on for dear life. There’s a saying the point. The bottom line is contest-prep
that goes: “Extreme work habits lead to cardio needs to be done, and it has to be
extreme results.” This is very true! HIIT has done in some type of challenging way. If the
also been shown to increase GH output best in the world of bodybuilding do their
more than steady cardio, and it gets your cardio, you should be doing yours—or you
metabolism going. won’t ever be the best in the world. Next
It’s the same thing with intense training. time you see a bodybuilder prepping for
Intense training burns more calories and a show and he’s just walking slowly like a
increases your metabolic rate. HIIT cardio brisk Sunday walk on the treadmill, give him
sounds much better than steady cardio this article to read! FLEX

You can e-mail Fakhri at fakpro@aol.com, on Facebook (facebook.com/

FakhriMubarak), and on Instagram (nstagram.com/fakhrimubarak_ceo_ifbbpro).
Have a great month everyone, and remember, as always, “Champions do what
competitors don’t!”
WorldMags.net
 WorldMags.net

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READERS MARKET WorldMags.net
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280 FLEX_November ’13

WorldMags.net
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282 FLEX_ NOVEMBER ’13

WorldMags.net
 WorldMags.net
IFBB PRO LEAGUE
NOVEMBER
2 SACRAMENTO PRO BIKINI, MEN’S, AND
MASTERS PHYSIQUE
Sacramento, CA. Contact Ted Williamson/
John Tumanm, (209) 480-1798/
(951) 687-9366, bbspy@aol.com/tedwm@aol
.com, spectrumfitnessproductions.com.
DAVENPORT PRO BIKINI
Davenport, IA. Contact Jack Titone,
(314) 686-3828, npcmidwest.com.
IFBB NORTH AMERICAN BODYBUILDING,
FIGURE, BIKINI, AND PHYSIQUE
Pittsburgh, PA. Contact Gary Udit, (412) 377-1438,
gudit@comcast.net, garyudit.com.
9 IRONGAMES PRO BIKINI
Culver City, CA. Contact Jon Lindsay,
(310) 796-9181, musclecontest.com
KENTUCKY MUSCLE PRO FIGURE
Louisville, KY. Contact Brent Jones, (502)
387-3808, lbrentjones@kentuckymuscle.com,
kentuckymuscle.com.
15/16 FELICIA ROMERO PRO FIGURE CLASSIC
Mesa, AZ. Contact Miles Nuessle,
milesproductions.com.
TIJUANA PRO MEN’S BODYBUILDING
AND BIKINI
Tijuana, Mexico. Contact Franscisco Cabezas
Gutierrez, tjmuscle@hotmail.com.
NPC NATIONAL
NOVEMBER
22/23 MEN’S & WOMEN’S NATIONALS
BODYBUILDING, FIGURE, BIKINI, AND
PHYSIQUE
284 FLEX | NOVEMBER ’13
Fort Lauderdale, FL. Contact Pam Betz, Davenport, IA. Contact Jack Titone,
pambetz@aol.com, nationalbodybuilding.com. (314) 686-3828, npcmidwest.com.
ALL SOUTH BODYBUILDING, FIGURE,
BIKINI, AND PHYSIQUE*
NPC LOCAL AND REGIONAL St. Augustine, FL. Contact Gene Schlossberg/
Pete Fancher, (904) 687-4191/(321) 917-1340,
NOVEMBER flexgene@aol.com/pfanc79582@aol.com.
9 IRONGAMES BODYBUILDING, FIGURE,
2 PARADISE CUP BODYBUILDING, FIGURE,
BIKINI, AND PHYSIQUE*
AND PHYSIQUE*
Culver City, CA. Contact Jon Lindsay,
Honolulu, HI. Contact Greg Lefcourt/Mark Pokraka,
(310) 796-9181, musclecontest.com.
(808) 368-7312, glefcourtribi@gmail.com/
OKLAHOMA CITY GRAND PRIX
mark@paradisecup.com.
BODYBUILDING, FITNESS, FIGURE,
LAS VEGAS CLASSIC MEN’S BODYBUILDING,
BIKINI, AND PHYSIQUE*
FITNESS, FIGURE, BIKINI, AND PHYSIQUE*
Oklahoma City, OK. Contact Sherry Smith,
Las Vegas, NV. Contact Steve Karr, (702) 367-2937,
(918) 938-2642.
npclasvegasclassic.com.
EAST COAST BODYBUILDING*
GOLD’S CLASSIC BODYBUILDING*
Elmwood Park, NJ. Contact Maz Ali, Bodyworx
West Long Branch, NJ. Contact Frank Catania,
Hardcore, (201) 937-5143.
Bodyworx Hardcore, (201) 937-5143.
LACKLAND CLASSIC BODYBUILDING
ELITE MUSCLE CLASSIC BODYBUILDING,
Lackland AFB, TX. Contact Dwayne Reed,
FITNESS, FIGURE, BIKINI, AND PHYSIQUE*
(210) 671-0854.
Greensboro, NC. Contact Quincy Roberts,
KENTUCKY MUSCLE BODYBUILDING,
(336) 987-4007, qrelite@gmail.com.
FIGURE, BIKINI, AND PHYSIQUE*
WESTERN MICHIGAN BODYBUILDING,
Louisville, KY. Contact L. Brent Jones, (502)
FITNESS, FIGURE, BIKINI, AND PHYSIQUE*
387-3808, lbrentjones@kentuckymuscle.com,
Grandville, MI. Contact Remi Bruyninga,
kentuckymuscle.com.
(734) 0730-0351, motorcityfitness@provide.net.
MOMMA O’S MIDNIGHT SUN
SACRAMENTO BODYBUILDING, FITNESS,
BODYBUILDING*
FIGURE, BIKINI, AND PHYSIQUE*
Anchorage, AK. Contact Shawn Clapp,
Sacramento, CA. Contact Ted Williamson/
(866) 852-0766, shawn@alaskamuscle.com.
John Tumanm, (209) 480-1798/
IDAHO CUP BODYBUILDING, FITNESS,
(951) 687-9366, bbspy@aol.com/tedwm@aol.
FIGURE, BIKINI, AND PHYSIQUE*
com, spectrumfitnessproductions.com.
Garden City, ID. Contact Dakota Routh/Xplicit
TEXAS STATE NATURAL BODYBUILDING
Promotions, LLC, (208) 440-2360.
Pflugerville, TX. Contact Dave Goodin,
JAY CUTLER BALTIMORE CLASSIC
*4""$)*/%4
(512) 539-9598.
BODYBUILDING, FITNESS, FIGURE,
(Team Universe qualifer)
BIKINI, AND PHYSIQUE*
BATTLE OF CHAMPIONS BODYBUILDING,
Baltimore, MD. Contact Remi Bruyninga/Cutz
FITNESS, FIGURE, BIKINI, AND PHYSIQUE*
Promotions, (410) 684-6924.
 WorldMags.net
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WorldMags.net
ABZ OF ADONISS BODYBUILDING, Los Angeles, CA. Contact John Balik/
FITNESS, FIGURE, BIKINI, AND PHYSIQUE Lonnie Teper, (626) 665-7000.
Fort Lauderdale, FL. Contact James Davis,
(914) 799-2009, abzofadoniss@gmail.com, FEBRUARY
abzofadoniss.com.
15/16 WESTERN REGIONAL BODYBUILDING, 1 LEGENDS CLASSIC BODYBUILDING,
FITNESS, FIGURE, BIKINI, AND PHYSIQUE* FIGURE, BIKINI, AND PHYSIQUE*
Mesa, AZ. Contact Miles P. Nuessle, South Las Vegas, NV. Contact Jon Lindsay,
(602) 326-3476, npcmilesproductions.com. (310) 796-9181, musclecontest.com.
16 EASTERN USA BODYBUILDING, FITNESS, 8 GOLD COAST MUSCLE CLASSIC
FIGURE, BIKINI, AND PHYSIQUE* BODYBUILDING, FIGURE, BIKINI,
New York, NY. Contact Steve Weinberger, AND PHYSIQUE*
Powerhouse Gym, (516) 933-1111, bevfrancis.com. Culver City, CA. Contact Jon Lindsay,
WEST VIRGINIA STATE/MID ATLANTIC (310) 796-9181, musclecontest.com.
GRAND PRIX BODYBUILDING* MUSCLE EVOLUTION BODYBUILDING,
Wheeling, WV. Contact Andy Bartolovich, FIGURE, BIKINI, AND PHYSIQUE*
(304) 280-4925, abartolovich@yahoo.com. San Jose, CA. Contact Steve O’Brien/
(WV open to WV residents only; Mid Atlantic George Jackson, (408) 384-9039,
open to all athletes) musclesportproductions.com.
NORTHWEST FLORIDA FLEX FEST 15 CAPSTONE CLASSIC BODYBUILDING,
BODYBUILDING FIGURE, BIKINI, AND PHYSIQUE*
Pensacola, FL. Contact Scott Perry/Mauri San Diego, CA. Contact Jon Lindsay,
Harrison, (850) 969-9111, npcflexfest.com. (310) 796-9181, musclecontest.com.
ROCKY MOUNTAIN BODYBUILDING,
FITNESS, BIKINI, AND PHYSIQUE* MARCH
Golden, CO. Contact Jeff Taylor, (303) 282-9999,
coloradonpc.com. 8 MUSCLE CONTEST.COM BODYBUILDING,
NATURAL MID STATES MUSCLE FIGURE, BIKINI, AND PHYSIQUE*
CLASSIC BODYBUILDING, FIGURE, Culver City, CA. Contact Jon Lindsay,
BIKINI, AND PHYSIQUE* (310) 796-9181, musclecontest.com.
Rockford, IL. Wheelchair Division. 15 SAN DIEGO BODYBUILDING, FIGURE,
Contact Kevin Noble, (815) 670-8008, BIKINI, AND PHYSIQUE*
kevinthenoble@aol.com, kevinnoble.com. San Diego, CA. Contact Jon Lindsay,
AMANDA MARINELLI FIGURE AND BIKINI* (310) 796-9181, musclecontest.com.
Contact Frank Dalto, (561) 627-9638. NATURAL OUTLAW BODYBUILDING,
FLORIDA GOLD CUP BODYBUILDING, FITNESS, FIGURE, BIKINI, AND PHYSIQUE
AND PHYSIQUE* Tucson, AZ. Contact Miles Nuessle,
West Palm Beach, FL. Contact Frank Dalto, (602) 326-3473, npcmilesproductions.com.
(561) 627-9638. 21/22 NATURAL WESTERN USA BODYBUILDING,
30 SOUTH FLORIDA DISTRICT FITNESS, FIGURE, BIKINI, AND PHYSIQUE*
BODYBUILDING, FITNESS, FIGURE, Mesa, AZ. Contact Miles Nuessle,
BIKINI, AND PHYSIQUE (602) 326-3473, npcmilesproductions.com.
To be Announced. Contact Sergio Pacheco, 28/29 CALIFORNIA GOVERNOR’S CUP
Pacheco’s Physique Gym, (305) 301-1314. BODYBUILDING, FIGURE, BIKINI,
(Open to NPC Athletes who reside in FL South/ AND PHYSIQUE*
District Qualifier for Jr. USA/Jr. Nationals Sacramento, CA. Contact Ted Williamson/
overall winner) Hany Rambod/John Tuman, (209) 480-1798,
spectrumfitnessproductions.com.
29 NATURAL OHIO OPEN DRUG TESTED
DECEMBER BODYBUILDING, FIGURE, BIKINI,
14 EXCALIBER BODYBUILDING, FIGURE, AND PHYSIQUE*
BIKINI, AND PHYSIQUE* Lakewood, OH. Contact Dave Liberman/
Culver City, CA. Contact Jon Lindsay, Todd Pember, (440) 984-2762,
(310) 796-9181, musclecontest.com. daveliberman.com.(Team Universe qualifier)

JANUARY
25 IRONMAN MAGAZINE NATURALLY
BODYBUILDING, FIGURE, BIKINI,
AND PHYSIQUE *A national qualifier event

For additional local event listings, information on entering these

contests, and more, go to npcnewsonline.com and ifbbpro.com.

FLEX (ISSN 8750-8915) Vol. 30 No. 11 is published monthly by Weider Publications, LLC, a division of American Media, Inc., 4
New York Plaza, 4th Fl, New York, NY 10004. Periodical Rates Postage Paid at the New York, NY Post Office and at additional
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 WorldMags.net
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INVINCIBLE
1988 NPC Nationals light-heavyweight and overall winner Vince Taylor is on our
list of greatest Nationals champions (see our feature on page 180) and for good
reason: His small joints, full muscle bellies, and tip-top conditioning—not to mention
those freaky arms and calves—helped him collect 22 IFBB pro wins, second only to Ronnie
Coleman’s 26. A master performer, Taylor’s “Ultimate Transformer” posing routine (more
$)3*4-6/%

popularly known as the Terminator routine) at the 1991 Mr. Olympia (where he placed third)
took the art form to a whole new level. FLEX
288 FLEX | NOVEMBER ’13
WorldMags.net
WorldMags.net