BODYBUILDING 101: BUILD MASS FAST JOE WEIDER’S AUSTRALIAN MR OLYMPIA 2015 GROW RECAP NOW! P.56 WITH LOU FERRIGNO SQUAT YOUR WAY TO SIZE BIG PEC GUIDE RULES FOR GROWTH P.104 SHRED FAT! SCULPT THE DECEMBER 2015 - JANUARY 2016 PERFECT PHYSIQUE $9.00 (Inc.GST) NZ $11.50 (Inc.GST) flexonline.com.au bulknutrients.com.au b/bulknutrients a/bulknutrients x/bulknutrients BULK NUTRIENTS PURE SUPPLEMENTS Clean. Powerful. Extremely modest. Bulk Nutrients’ Whey Protein Isolate isn’t one for the rock star lifestyle. While other proteins are marketed with catchy slogans, flashy graphics and big name endorsements, our WPI is extremely understated, preferring to let the facts (and a legion of passionate fans) speak for themselves. Up to 91% protein, our WPI is exceptionally pure containing only raw WPI, flavouring and sweetener – nothing else. Sourced from GMO free, grass fed New Zealand cows and ultra filtered to ensure virtually no lactose exists in the finished product (which means no more bloating!) When it comes down to what you feed your muscles, no buzzwords, special deals or industry hype can substitute for a high quality protein and transparency in the manufacturing process. Not all proteins are created equal – try Bulk Nutrients’ WPI and experience a new level of purity! 1KG FOR $36 5KG FOR $149 Only $1.09 per serve! Just 90c per serve! 1kg flavour splits available, mix and match from our ten great flavours Chocolate ¬ Strawberry ¬ Vanilla ¬ Coffee ¬ Banana ¬ Choc Mint ¬ Salted Caramel ¬ Choc Coconut ¬ Cookies & Cream ¬ Raw Request your free sample at bulk.li/wpi COVER PHOTO BY RALPH DEHAAN INSIDE THIS MONTH DEC 2015 FEATURES 38 GET HULKING HUGE Lou Ferrigno’s 30 secrets for packing on serious size. 48 MAX YOUR MASS Big-time tips to help you amp up your gains. 58 HEATH MAKES IT 5 The Gift is the King of Las Vegas again. 66 WHAT A PHYSIQUE Men’s physique pro Anton Antipov shows the details. 72 BODYBUILDING 101 The beginner’s guide. 82 LEGENDARY PHYSIQUE Three-time Mr Olympia Frank Zane teaches physique champion Sadik Hadzovic the ropes. 92 2015 IFBB CHAMPS The rundown on the Victorian event. 98 MAXX YOUR LEGS Maxx Charles kills legs in pursuit of his dream. 104 PEC PUNISHER Roelly Winklaar shows how to prioritise yours. DEPARTMENTS PAGE 38 06 ARNOLD’S PAGE BIG LOU Bodybuilding’s 08 1ST SET most massive man 16 LIFT ever shares the 28 FOOD & SUPPS training wisdom 111 SUBSCRIBE that built this body. 112 THE SHOT RALPH DEHAAN 4 FLEX | DECEMBER –JANUARY 2016 MAXIMUM POTENCY MALE SUPPORT FORMULA */(3&%*&/5461&3$0.1-&9 DISTRIBUTED BY BEN PAKULSKI t*'##130 t"3/0-%$-"44*$/%1-"$& t'-&9130/%1-"$& t5&".4$*5&$$"/"%" USE PRODUCT IN CONJUNCTION WITH A SENSIBLE TRAINING AND NUTRITION PROGRAM! ARNOLD’S PAGE AUSTRALIA Executive Editor Arnold Schwarzenegger President of the IFBB Professional League Jim Manion Chief Content Director Shawn Perine EVP/Group Publishing Director Chris Scardino Managing Editor Brian Good Group Training Director Sean Hyson Group Creative Director Andy Turnbull Senior Editor Joe Wuebben ART ZELLER FITNESS PUBLICATION, INC. COURTESY OF WEIDER HEALTH AND FITNESS PUBLISHER Ian Brooks EDITORIAL Editor Gary Phillips; [email protected] Chief Sub Editor Alison Turner ART Art Director Lee McLachlan I AM A SUBSCRIPTIONS Subscriptions Manager Julie Hughes (02) 9439 1955; [email protected] ADVERTISING BODYBUILDER Advertising Representative Sonja Halstead [email protected]; 0411 515 871 LET YOUR PASSION FOR TRAINING DEFINE PARAGON MEDIA PTY LIMITED ABN 49 097 087 860 YOUR LIFE POSITIVELY Level 2, 174 Willoughby Road, Crows Nest, NSW 2065 PO Box 81, St Leonards, NSW 1590 You haven’t with the work ethic and focus Tel: (02) 9439 1955 Fax: (02) 9439 1977 competed in decades, that helped make all my other www.flexonline.com.au but you still call dreams come true. So no matter Flex is published 6 times a year. Printed by Offset Alpine. what projects I’m tackling next, Australian distribution by Network Services. Tel: 1300 131 yourself a bodybuilder 169. New Zealand distribution by Gordon & Gotch Tel: 02 I like to remind people where it 9625 3000. Copyright © 2015 Paragon Media Pty Limited in interviews. Why? all started, and that bodybuilding and Weider Publications, LLC. Flex is published under – JAMES B licence from Weider Publications, LLC. All rights reserved. means more than just muscular Reprinted with permission. No part of this publication may be reproduced, translated or converted into machine- men in trunks posing on a stage. readable form or language without the written consent of And it never becomes any less the publisher. Flex is a trademark of Weider Publications, At the end of LLC and is used under licence from Weider Publications, the movie Pumping important, regardless of how LLC and may not be used or reproduced without permission Iron, after I win the Mr Olympia much money you have or what from Weider Publications, LLC. Articles express the opinions of the authors and are not necessarily those title, I make a speech where direction your life takes. I still of the Publisher, Editor or Paragon Media Pty Limited. I tell the audience that I’m retiring work out every day, not just from competition but I’ll never to stay fit but to clear my head WEIDER PUBLICATIONS, LLC stop being a bodybuilder. and keep the habit of setting A SUBSIDIARY OF AMERICAN MEDIA, INC. Chairman, President & Chief Executive Officer David Pecker I meant it then, and I feel the and achieving goals. same now. If you think of body- Executive Vice President/Chief Marketing Officer Kevin Hyson If you make bodybuilding a part Executive Vice President, Consumer Marketing David W. Leckey building in the broader sense of your life, as routine as going to Executive Vice President/Chief Financial Officer, Treasurer Chris Polimeni not just as a sport but a lifestyle work or walking your dog, you’ll Senior Vice President, Operations Rob M. O’Neill Executive Vice President/Chief Digital Officer Brian Kroski dedicated to the cultivation of one’s have an ace up your sleeve in physical potential, and the mental Executive Vice President, Digital Media Operations/CIO David Thompson every situation. General Manager, AMI International & Syndication Laurence A. Bornstein and spiritual benefits that come Director, International Licensing Branding Marianna Gapanovich along with it – why would anyone YOURS IN IRON, just quit? Founding Chairman Joe Weider (1919-2013) I’ve been a movie star, business- Founding IFBB Chairman Ben Weider (1923-2008) man, political leader and many other Both the paper manufacturer and our printer things in my life, but my first great meet the international standard ISO 14001 for environmental management. The paper comes accomplishment was becoming a Environment from sources certified under the Programme ISO 14001 PEFC/xx xx xx Certif cat on appl es to for Endorsement of Forest Certification bodybuilder, and that gave me the Of set Alpine Printing scheme (PEFC). Please recycle this magazine physique that got me noticed, along ARNOLD SCHWARZENEGGER or leave it around the gym for someone else! 6 FLEX | DECEMBER –JANUARY 2016 DELICIOUS, NUTRITIOUS PROTEINSHAKE PERFECT FOR PRE & POST TRAINING, OR ANYTIME OF DAY! DISTRIBUTED BY ONE OF THE BEST SELLING PROTEIN FORMULAS IN EUROPE! NOW AVAILABLE IN 11 FLAVOURS! Check out our other 200+ products as well! Use product in conjunctionwithasensibletrainingandnutritionprogram! WWW.SCITECNUTRITION.COM ALL THE HOT TOPICS IN BODYBUILDING AND FITNESS 1 BY PHIL HEATH, FIVE-TIME REIGNING MR OLYMPIA CLASSIC HEATH MR O SERVES UP INSPIRATION FOR COMPETITORS AND BODYBUILDING ENTHUSIASTS When did you What did each of your not a one-hit wonder. The Coleman. I made it fun for Q consider yourself Olympia wins mean third time is to solidify a myself. One of the ways a “real” bodybuilder? to you? Were they dynasty. You’re trying to I did that was by relating Oct. 8, 2002. On that day, all different? establish yourself as one it to the other sports. I took a photo of myself The first time is complete of the greats. Going into Like in the World Series, and said, “I’m going to bliss – a literal dream the fourth one, you realise if you win four games become a pro bodybuilder. come true. It takes a while now it’s about enjoying the you sweep the series. It No more basketball, no to sink in. The second time journey. What can you do can’t be more definitive more other sports. I don’t is nerve-racking because to keep it going? The last than that. So I started know whether or not I’ll you want to prove you’re guy to do it was Ronnie #operationcleansweep. turn pro, but this is what Not to be disrespectful I want to do.” I hadn’t HOW DID YOU STAY MOTIVATED WHEN to the other competitors competed yet, but I knew Q YOU WERE FIRST STARTING OUT? – because every man on that was what I wanted, At the time I was working two jobs and riding my bike to that stage has earned and I threw myself into the the gym. And when I say bike, I’m talking about the kind you his way there – but to sport completely. I was like pedal! I didn’t feel sorry for myself or tell myself it was too motivate myself. When a sponge, soaking up all hard and I couldn’t do it. When you want something bad you beat the best the knowledge I could and enough, you’ll do whatever it takes. You keep your eye on bodybuilders on the finding ways to progress the prize.