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
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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
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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
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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!
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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. Everything you’re doing now, all the hardships planet five years in a you’re enduring, it’s all to achieve a goal you set for yourself. as a bodybuilder. row, it’s as clear as day. JASON BREEZE
8 FLEX | DECEMBER –JANUARY 2016 BY DAVE DRAPER THE BLOND BOMBER 1ST SET JUST THE FACTS MY TOP 15, NO-NONSENSE, TIME-TESTED TENETS FOR BODYBUILDING SUCCESS
Weight training and proper eating 1 combined is the most direct way to build muscle and might.
Right living and quality rest 2 contribute significantly to the lifter’s progress.
Genetic make-up is a 3 determining factor in structural and muscular development, strength and rate of advancement. 9 Many people start weight Mankind’s failure 4 training to achieve fitness to exercise and eat goals, only to give up because right is killing us. they don’t reach their expectations quickly, and because the activity is demanding. 10 External Immature trainers pursuing factors, such 5 extraordinary goals are easy as environment, prey for marketing hype. gym atmosphere, support and Early weight training requires inspiration add 6 order in exercises, sets and greatly to the reps, and practice as the lifter training process focuses on form, muscle and to outcome. engagement, discomfort, endurance, exercise groove and pace. Muscle building is an Advancements from pills 11 ongoing process of 13 packed with multisyllabic Exercise and eating are basic discovery, as development “cutting-edge” ingredients, or 7 and simple in form, yet tough unfolds as plateaus, injuries and advanced methodologies are, in application. obstacles are engaged. at best, novel.
Gain weight too fast and the Hypertrophy is caused by One of the best 8 lifter will gain fat weight; 12 regular muscle overload; 14 arguments for lose weight too fast and the lifter too much overload can cause exercise and eating right is: will lose muscle. overtraining or injury. what if you don’t?
Muscle building is not limited to building physical health alone. As discipline, patience and perseverance are required to approach the activity, so, too, are these rich qualities developed. ART ZELLER © FITNESS PUBLICATIONS, INC., COURTESY OF WEIDER HEALTH AND FITNESS OF WEIDER HEALTH INC., COURTESY ZELLER © FITNESS PUBLICATIONS, ART
DECEMBER – JANUARY 2016 | FLEX 9 1ST SET WEIDER ATHLETES WEIGH IN
ON ACTIVITIES TEAM WEIDER OUTSIDE THE GYM, POSING AND MORE! JUAN MOREL
What Q was the biggest lesson you learned after your first Mr Olympia? I was happy with the way everything played out, so I have no complaints as far as what I could have done differently. If you give your all during your entire prep, that’s all anyone can ask. Is the Olympia really that much bigger than any other pro contest or is it hype? Yes, it really is! I went to the Olympia two years in a row before I stood onstage, so I knew the scope of the contest. That prepared me, so I wasn’t totally overwhelmed. Also, several of my friends have competed in the O, so I knew what to expect. What areas are you trying to improve? I want to keep improving from head to toe. Realistically, you can’t make those kinds of improvements with several years of training under your belt. So I prioritise individual body parts or specific areas. I worked hard the New Team past couple of AMI/Weider years to bring up my legs to match athlete Juan my upper body. Morel is rising Now I want to up the ranks keep improving of the IFBB while maintaining Pro League. my small waist. JASON BREEZE
10 FLEX | DECEMBER –JANUARY 2016 WEIDER ATHLETES WEIGH IN 1ST SET
MAMDOUH “BIG RAMY” ELSSBIAY What’s your favourite non- How do you choose your Q bodybuilding activity? posing music? I like to spend time with my family I like hip-hop or R&B. The slow music and watch TV. allows me to show every pose. And the hip-hop and R&B is for the Howoften each week do you audience to go crazy and have fun. practice posing? Usually about thre ti k
DANY GARCIA
How do you control fear Q at competitions? The fear comes beforehand: can I pull it all off in my life so I can be present and be at my best? Once I’m onstage, the performance aspect is something I’m comfortable with. Do you support a charity? I run one. The Beacon Experience is a Miami-based cohort of the I Have a Dream Foundation. What drew you to compete? My boyfriend was getting ready for a show, and the women’s physique division came into being. It all just came together.
STEVE KUCLO What does lunch What is on your playlist? The bands I listen to are Q look like for you? Black Label Society, Thousand Foot Krutch and Hellyeah. ounces [280g] of At the gym I listen to gym music, which at my gym is rock. mon, 2 cups white Does natural talent beat hard work? , some avocado. If ed a boost, then I go That’s a loaded question! Talent is only talent if it’s harnessed Whataburger in Dallas. and developed. I’m a hard-work kind of guy. If you combine
PAVEL YTHJALL; PER BERNAL; ISAAC HINDS; BILL COMSTOCK natural talent and hard work, it’s an unbeatable combination.
DECEMBER –JANUARY 2016 | FLEX 11 BY FLEX LEWIS, FOUR-TIME 1ST SET ASK THE CHAMP OLYMPIA 212 SHOWDOWN WINNER STRAIGHT TALK FLEX LEWIS ON CONTEST PREP, TATTS AND WHY FAVOURING A BODY PART IS BAD
As a contest Q promoter, what is a common mistake you see competitors make? The biggest problem I see is that there are too many chiefs and not enough Indians. What a competitor needs is one Indian who says, “You look like shit. You’re not ready.” Competitors need to work on getting their tans right, they need to listen to their music and practice posing to it – not just the night before the contest, but also every day for weeks until they have it down. And then two times a week. And then three times a week after that just to get good at it.
Do you think tattoos work against a competitor? I have a small tattoo on my biceps, and a lot of other pros have tattoos – Jon Delarosa, William Bonac, for example. The smaller tattoos aren’t an issue. It’s the head-to- toe tattoos that cause problems because they blend in with the muscles and the lines, which can make cuts and striations harder to detect. If the ink covers up what you want the judges to see, that’s not good.
Favourite dinosaur? WHAT I don’t have one. Maybe that’s why Literally, I just left the Q IS YOUR theater after watching I’m such a complete bodybuilder. I get Jurassic World. Special FAVOURITE effects were amazingly BODY PART into the gym and I’m looking forward realistic. I like the smaller TO TRAIN? to whatever it is I need to do. ones – the velociraptors. CHARLES LOWTHIAN
12 FLEX | DECEMBER –JANUARY 2016 LOOK THE BEST YOU CAN
Photographer: Kevin McDermott 2014 Australian Award Winner – Best New Moisturiser and Best New Shaving Cream/Gel. 1ST SET PROFILE WORLD WIDE WEBB
PERSONAL TRAINER CHRISTOPHER WEBB COMPETES TO MOTIVATE HIMSELF AND OTHERS
“I train chest twice a week to bring it up as I feel it’s a weak point on my body. I also t rain legs twice a week to break up the leg in to two. One day is quad dominant and the second is hamstrings dominant. “I also like to put an arm day in to help bring up my arms as I feel I don’t get a lot of size from just doing them with chest and back, so I like a day just for them! “A lot of my training is hypertrophy, so a lot of my reps are around 12-18 and sets of 4. During the off session I like to do a lot of power lifting, so heavy deadlifts and squats. “I currently train at Doherty’s Gym Brunswick and Frankston, Melbourne. My favourite exercise is squats. “The reason I started training WEBB’S was because I have a passion STATS for bodybuilding. My role models include Scott Goble and Jake AGE 29 Nikolopoulos. “It’s my goal to become the best OFF SEASON amateur bodybuilder and to be WEIGHT a top level competition coach for 118 KG male and female competitors.” COMPETITION WEIGHT 100 KG BEGAN TRAINING COMPETITION HISTORY 2011 NABBA Class 1 2013 placed 2nd TRAINS WFF Classic Bodybuilding 2013 placed 2nd 6-7 DAYS IFBB Classic Bodybuilding 2013 placed 4th PER WEEK IFBB Novice Bodybuilding 2015 placed 1st
14 FLEX | DECEMBER –JANUARY 2016
TRAINING TIPS TO POWER UP YOUR WORKOUTS
DOUBLE-SPLIT ROUTINES THREE WAYS ANYONE CAN BENEFIT FROM A WORKOUT DAILY DOUBLE
Workouts reached peak volume in the 1970s when Arnold Schwarzenegger hit most body parts with a 15- to 25-set barrage three times weekly and abs and calves daily. But Arnold didn’t just do half his workload one day and the other half the next, because the resulting sessions would’ve lasted more than four hours. He also went a step further and split each day’s workload, doing half in the morning and the other half in the afternoon or evening. By double-splitting, he moderated the volume of his 12 weekly workouts. We’re not recommending you follow Arnold’s high-frequency split long term. But there are three ways you can benefit from a
routine daily double. AND FITNESS OF WEIDER HEALTH INC. COURTESY ZELLER/FITNESS PUBLICATION, ART
16 FLEX | DECEMBER –JANUARY 2016 TRAINING STYLES LIFT
DOUBLE-SPLIT BASICS
■ Doing two weight training lifting workouts in the afternoon is effective or evening. pre-contest ■ or for up to six Another way weeks in the to double-split is off-season. to do a heavier, daily workout ■ To compart- in a gym and a mentalise fat second, lighter burning and workout with muscle-making, the equipment do your cardio you have at shortly after home. waking and your DOUBLE-SPLIT TIP SHEET
■ You may want workouts. If to double-split possible, nap only once during this or twice in between- your split. For workout period. example, on ■ leg day, do Double- quadriceps splitting can in the am and be an effective hamstrings and long-range calves in the system for those pm, but on all with very busy other workout schedules. If days hit the gym you can get to only once. the gym only twice per week, ■ you could still Arnold used For maximum effectiveness, divide your his second space at least body into workout of six hours and four weekly the day to two meals workouts: two train smaller between your on one day and body parts. first and second two on the other.
SHORT-TERM Even if you don’t plan to go on AM CARDIO Double-splitting is not some relic of stage, you can benefit from short- The most popular way of double- the ’70s, like Fonzie and mood rings. term double-splitting. Our sample splitting nowadays is to do your It’s still done by many top bodybuilders routine divides the body into four “on” cardio separate from your lifting. today. But unlike Arnold, Phil Heath and days (8 workouts), which can be done This is typically fasted cardio, company don’t usually hit body parts over five to eight days, depending meaning it’s performed first thing in three times per week (once weekly is on your schedule and recuperation the morning on an empty stomach, the norm), and they don’t double-split needs. This routine focuses on a long after the previous day’s last in the off-season. Typically they only larger part (such as back) in the first meal, which facilitates the burning two-time pre-contest. The resulting workout and smaller parts (such of body fat instead of carbs for shorter workouts allow them to apply as biceps and calves) in the second energy. (We recommend ingesting maximum intensity and focus to each workout. A short-term double-split a protein or a BCAA shake upon session from start to finish, even when works best when done for no longer waking to stave off catabolism.) their lower-carb intake reduces their than six weeks followed by at least as You can then do your weight- energy. long a period training once daily. training workout later in the day with sufficient carbs for fuel. This division allows you to physically and “I DID A LOT OF VOLUME, AND I WORKED mentally compartmentalise your fat MUSCLES THREE TIMES A WEEK, SO burning and your muscle-making. Some competitive bodybuilders RATHER THAN DO ONE MARATHON WORKOUT will triple-split pre-contest, doing DAILY I DID TWO SHORTER WORKOUTS SO cardio in the morning, lifting in the I COULD BE FRESH IN BOTH.” – ARNOLD SCHWARZENEGGER afternoon and still more cardio and/
COURTESY OF WEIDER HEALTH AND FITNESS OF WEIDER HEALTH COURTESY or lifting in the evening.
DECEMBER –JANUARY 2016 | FLEX 17 LIFT TRAINING STYLES
Training twice a day like Arnold can be done with proper planning and nutrition for optimal recovery.
MAJOR/MINOR home gyms, but most of you stressed with a barbell plate against One big downside of a daily-double probably don’t. That doesn’t matter. your head. (In our sample routine, routine is incorporating two trips In our sample routine, you won’t be calves are also trained once in the to and from the gym into your doing squats or pulldowns at home. gym with weighted resistance.) You’ll schedule. Even if you have time and All major muscle groups, except notice the routine includes space for even if it’s an easy commute, seeing abs, are trained in a commercial gym. a “weakness.” This is a body part the same old gym twice on the same The home workout focuses on areas you want to give extra focus to with day can grow tedious. The solution you can stress without weights, such high-rep, low-set work. For example, is to do one regular workout in a as abs or calves (with one-leg, body- for arms, do two supersets of curls commercial gym and one lighter weight calf raises), or with minimal (50 reps) and overhead triceps workout in a home gym. Some of equipment: forearms can be hit with extensions (50 reps) with a light you may already have well-equipped a barbell or dumbbell, neck can be barbell or a resistance band. SHORT-TERM DOUBLE SPLIT MAJOR/MINOR DOUBLE-SPLIT
AM AM AM AM AM AM. AM AM AM Quads Back Chest Deltoids Quads Upper Chest Deltoids Biceps back PM PM PM PM Ham- Lower Calves Traps Triceps Hamstrings Biceps Triceps Abs strings back Abs Calves Abs Calves PM PM PM PM PM Abs Abs Abs Abs Abs Calves Forearms Weakness Neck Calves COURTESY OF WEIDER HEALTH AND FITNESS OF WEIDER HEALTH COURTESY
18 FLEX | DECEMBER – JANUARY 2016 BY BRYAN HAYCOCK LAB TO GYM LIFT
IS THERE A KNOWING SQUAT “BEST” WAY TO SQUAT? HYPOTHESIS Researchers from the Sport Performance Research Institute in New Zealand wanted to find out which variation of the barbell squat – deep, parallel or front – produced the greatest activation of the glutes, quads and hamstrings. RESEARCH Thirteen experienced resistance- trained female subjects performed a single set of 10 reps using their 10-rep max for each squat variation. Electromyography (EMG) electrodes were placed on the quads, hamstrings and glutes. Maximum voluntary isometric contraction (MVIC) testing was performed and recorded for each muscle group. Foot placement was the same for all variations. FINDINGS No differences in muscle activation were found for any of the squat variations. The authors speculate that because the 10RM load was adjusted to accommodate differences in strength, their results are different from some reports of greater EMG activity during deep squats. Hamstrings were not activated to any large extent during any variation. CONCLUSION Long-term studies favour deep squatting for the greatest muscle hypertrophy. However, this data points out that front squats and parallel squats are effective alternatives to deep squatting when necessary. APPLICATION Leave your ego at the door and find a weight that allows you to go as deep as possible while maintaining proper form. Over time, this will be the best for leg mass. Because squats do not effectively activate the hamstrings, be sure to include leg curls and stiff- leg deadlifts in your routine. JASON BREEZE
DECEMBER – JANUARY 2016 | FLEX 19 LIFT TRAINING STYLES BY GREG MERRITT
CrossFit is a 21st-century sensation, but the incorporation of various workout methods is nothing new to bodybuilding. For example, two-time Mr Olympia Franco Columbu sometimes did powerlifting, boxing, Olympic weightlifting and running in addition to traditional bodybuilding sets and reps. And that was in the Nixon era. Back then this was called “holistic”. THE HOLISTIC Today’s bodybuilders can also benefit from similar inclusiveness by incorporating a variety of techniques in the same workouts or in separate sessions throughout a program. PROGRAM Going holistic can broaden your workout focus beyond gaining COMBINING VARIOUS TRAINING STYLES CAN muscle to burning fat, boosting
COMPOUND YOUR GAINS power and even increasing dexterity. KEVIN HORTON
20 FLEX | DECEMBER –JANUARY 2016 TRAINING STYLES LIFT
GOING HOLISTIC “Whether I’m The best rep range for growth is following Y3T or eight to 12, and exercises should not, I’m always generally be performed for three incorporating or four working sets in that range. different styles But that’s not the only way to grow. and techniques in In fact, utilising the same sets and my training. ‘Be reps workout after workout will flextraordinary’ inevitably lead to stagnation. By is my saying, and to do that you have incorporating a plethora of styles to think outside the and techniques, holistic training can box.” — FLEX LEWIS keep your enthusiasm high and your muscles expanding, and it can allow you to focus on other goals, such as jumping ability for basketball or rapid acceleration for football. There are three ways to go holistic.
ROTATING CYCLE 1 You can change your training style periodically. For example, you could do one week of plyometrics followed by two weeks of power work, followed by three weeks of moderate sets and reps. Each of those three segments is one cycle. The Y3T method devised by Neil Hill and frequently followed by Flex Lewis utilises three cycles over three weeks: Week 1 is focused on heavy compound exercises, Week 2 is focused on moderate compound and isolation exercises and Week 3 is focused on high reps and high intensity. Holistic cycling allows you to compartmentalise your training into segments of one to four weeks with each segment devoted to a different workout approach.
STAGGERED SPLIT 2 Another way to go holistic is to change your style from workout to workout. Don’t do this randomly or you’ll likely foster chaos as one workout collides with another. Instead, stagger your split so body parts go through the same style rotation but on different weekly schedules. For example, you might do a power workout for legs one day and a high-rep session for back the next day. Then the next week you’ll reverse that. Our sample staggered split includes a different workout style for every body part over four weeks. (In this sample split, HIT is high intensity; holistic workouts require planning. leg presses), then pumping up and high rep is 15-25 reps; power is 4-8 Don’t wing it. Instead, plot out exhausting the muscles with high reps; moderate is 8-12 reps.) sessions wherein one style can reps (leg adduction, hack squats), complement another and all styles and, for those with the space and HOLISTIC WORKOUT together are stronger than any equipment, ending with a functional 3 Advanced bodybuilders can one individually. Our sample leg exercise (sled push). A routine such change styles from exercise to routine strives to do this by starting as this can allow you to focus on exercise or even, during the same with plyometrics (box jumps and more than one goal at once, such exercise, from set to set. As with explosive box squats), progressing as speed, power, muscle size and
PER BERNAL the cycle and split holistic methods, to high intensity (leg extensions, functional ability.
DECEMBER –JANUARY 2016 | FLEX 21 LIFT TRAINING STYLES HOLISTIC TIP SHEET ■ Plot out your cycles, splits and workouts carefully; keep your strategy in your smart- phone. ■ Cardio can be holistic. Utilise more than one machine in the same workout, and/or try to use non- mechancal activities such as sprinting intervals, swimming laps, pummeling a heavy bag or full-court basketball. HOLISTIC BASICS ■ Variety can boost your intensity and focus. ■ Holistic is a great way to incorporate power and speed training into a bodybuilding program. ■ It’s also ideal for HOLISTIC LEG WORKOUT HOLISTIC STAGGERED SPLIT those who do other athletic EXERCISE SETS REPS WEEK WEEK WEEK WEEK activities, 1 2 3 4 Plyometric box jump 2 10 such as MONDAY HIT High rep Power Moderate football or Plyometric box squat 2 10 Quads/ kickboxing, Leg extension 2 10-12* hams in addition to bodybuilding. Leg press 2 10-12* TUESDAY High rep Power Moderate HIT Chest/ ■ Doing Leg adduction 2 100** triceps plyometric exercises like Hack squat 2 100** THURSDAY Power Moderate HIT High rep battle ropes, Sled push 2 50 yd Back/ box jumps biceps and speed *All working sets are to failure and push-ups preceded by one or two warm-up sets. FRIDAY Moderate HIT High rep Power Shoulders can aid your **Do as many drops as necessary bodybuilding.
to reach 100 reps. (2) YTHJALL PAVEL
22 FLEX | DECEMBER –JANUARY 2016 BY BRYAN HAYCOCK ON TRIAL LIFT
SHOULD RESISTANCE GET STRONG PROGRESS STEADILY, OR IS IT BETTER TO MIX IT UP? OPENING ARGUMENTS
Defense Daily undulating periodisation has been shown to produce superior strength gains compared with periodisation in which the weight loads progress linearly from light to medium to heavy over the course of several weeks or months.
Prosecution Most periodisation models have a fixed schedule of progression that lifters are not allowed to deviate from regardless of their “readiness” on the workout day. Flexible periodisation allows the load to be selected on the day of each workout based on the lifter’s readiness. EVIDENCE Daily undulating periodisation VERDICT 3 is a method of applying the A 2010 study from St. Francis principle of progressive overload by Flexible periodisation resulted in 1 College in the US compared two incorporating heavy, medium and significantly greater gains in leg methods of periodisation, daily light training days all within a single strength compared with daily undulating and flexible, in a 12-week week. Workouts were established by undulating periodisation. college weight-training class. using the subject’s 10-, 15- or 20-rep max during a given workout. SENTENCING Both groups performed the 2 same total training volume. Flexible periodisation is a form of Flexible periodisation appears Those in the flexible periodisation group 4 undulating periodisation. The total to be the most effective method significantly increased their leg press number of heavy, medium and light of incorporating heavy, medium strength by an average of 136 pounds workouts is established at the and light workouts. That said, being flexible does not mean that (61.5kg); lifters in the daily undulating beginning, and then lifters can you can skip heavy leg workouts group increased their strength by an chose which weight load they want whenever you feel like it. Stick to average of only 35 pounds 11kg). to use each day until they have your pre-determined number of Bench- press strength did not differ performed all the predetermined heavy, medium and light days.
PAVEL YTHJALL PAVEL significantly between groups. workouts for each load.
DECEMBER –JANUARY 2016 | FLEX 23 LIFT HARDBODY CONFIDENTIAL
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THIS IFBB BIK PRO IS PROBA THE WORLD’S POPULAR SCH NURSE BY PAMEL
SEE MORE
24 FLEX | DECEMB BY BRYAN HAYCOCK LIFT CROSSHAIRS IT’S A TRAP TOTAL SHOULDER AND BACK DEVELOPMENT MUST INCLUDE THE TRAPS Well-developed traps are visible from the front and rear, as part of the shoulders and back. The primary function of the traps is to elevate the shoulder girdle and rotate and stabilise the scapula. Deadlifts and shrugs place the greatest loads on the upper traps, while seated rows and bentover lateral raises target the middle and lower traps. In order to fully activate the traps on seated rows and bentover lateral raises, spread the shoulder blades at the bottom of the movement and then retract and squeeze them together at the top. When doing shrugs, it is not necessary or helpful to roll the shoulders forward or backward. The only line of resistance is the line of gravity, which is straight up and down. It’s also important to keep the head and neck in proper alignment with the spine. TREMENDOUS TRAPS WORKOUT
EXERCISE SETS REPS Bentover 4 12–15 BEST lateral raise TRAPS Seated 3 10-12 EVER row* These three Dorian Yates Ronnie Coleman Johnnie Jackson Dumbbell 4 12-15 legends could The six-time Mr O This eight-time It looks like shrug give a gorilla a used heavy weight Mr O’s traps Jackson had run for its money and low volume. defied belief. traps to spare. *Use a medium-width grip. JASON BREEZE; CHRIS LUND; KEVIN HORTON; BILL COMSTOCK BILL JASON BREEZE; CHRIS LUND; KEVIN HORTON;
DECEMBER – JANUARY 2016 | FLEX 25 LIFT ONLY THE STRONG BY BRIAN SHAW, THREE-TIME WORLD’S STRONGEST MAN SHAW SPEAKS! HOW THE THREE-TIME WORLD’S STRONGEST MAN EATS ON THE ROAD, AVOIDS INJURY AND STAYS CONDITIONED How do you stay healthy Q and injury-free? The biggest key is to learn how to listen to your body. I modify my training plan to accommodate how my body is feeling from day to day. Now, at first that might seem like a very simple and easy thing to do, but when you’re training for a big contest sometimes the last thing you want to do is listen to your body when you’re tired, sore or just need a couple of days of lighter training. One key takeaway here is the importance of keeping detailed notes on your training – sets and reps, rest periods, how you feel, etc. I also get rehab treatment one to two times per week, which includes stretching and soft- tissue work. I keep my diet on point as well to make sure I have plenty of good food and the right supplements to hit it hard in the gym and recover properly. I also do plenty of contrast baths and get enough sleep.
Do you prepare meals to take with you? If a competition is only one or two days, I will pack almost all the food I’ll need with me. In the case of a longer contest, it’s impossible to carry enough. For the longer trips I bring some packed meals as an additional food SEE MORE source. So I would plan to have two to three meals packed with Brian Shaw is part of Team MHP. For more information, log onto mhpstrong.com or me per day; if I’m gone for 14 days check out Brian on Facebook. I would have between 28 and 42 meals packed.
DO YOU DO I will do some cardio that is low intensity for a longer duration (20 to 30 minutes) on occasion Q CARDIO? for overall general health and to get blood moving, especially in the off-season. But normally IF SO, WHICH I stick to sport-specific conditioning. Typical strongman events last only 60 to 90 seconds, so I prefer to use high-intensity interval training to maximise my conditioning level. I pick TYPE DO YOU several different exercises and then perform a circuit, varying the interval time between 20 PREFER? and 60 seconds of work followed by 30 to 90 seconds of rest. JASON BREEZE
26 FLEX | DECEMBER – JANUARY 2016 BY BRYAN HAYCOCK CROSSHAIRS LIFT
POSTERIOR POP REINVENT YOUR REAR DELT WITH THIS UNIQUE ROUTINE The deltoids are front to back in the horizontal the plane of motion composed of three plane with the elbows high perpendicular to the body, portions: the front (anterior), and out. Wide-grip rows raising and lowering the side (lateral) and the rear to the chest, bentover laterals, dumbbell directly in front (posterior). Well-developed reverse pec decks and, in while keeping the elbow, front delts are common among particular, lying laterals – and pinkie, turned up. Do not weightlifters because they’re a great isolation exercise – attempt to go heavy. In fact, highly involved in pressing all hit the rear delts. only the use of light weight movements such as dips, chest To get the most out of will allow you to execute press and shoulder press. your lying laterals, keep proper form. Another reason? People tend to pay more attention to muscles they can see in the mirror. BRING UP YOUR REAR DELT WORKOUT Well-developed rear delts, on the other hand, are far less EXERCISE SETS REPS common. Not only are they out Bentover lateral (elbows/pinkie up) 3 12–15 of sight, out of mind, but they’re also more difficult to achieve. Lying lateral (elbows/pinkie up) 3 12–15 The primary action of the rear Reverse pec deck 3 10-15 delt is to bring the arm from JASON BREEZE
DECEMBER – JANUARY 2016 | FLEX 27 NUTRITION TIPS TO FUEL TRAINING AND GROWTH &
BY STEVEN STIEFEL
ROOT PHOTOGRAPHY/STOCKFOOD GREG RANNELLS OF THE MATTER
All root vegies are a good muscle soreness. Studies have ROOT VEGIES CAN source of fibre and vitamin C. shown that beetroot can boost FUEL YOUR WORKOUTS Sweet potatoes are a clean carb athletic performance as it’s AND BOOST YOUR staple for all athletes; ginger can the source of the potent pre- lower blood sugar and blunt workout ingredient beta-alanine. IMMUNE SYSTEM.
28 FLEX | DECEMBER –JANUARY 2016 BY MARK BARROSO OF THE MONTH FOOD & SUPPS
BUFFALO MINCE HAS FEWER CALORIES, LESS FAT AND CHOLESTEROL, PLUS MORE PROTEIN THAN BEEF MINCE.
MINI BURRITO BAKES SERVES 6 INGREDIENTS DIRECTIONS
500g buffalo Preheat oven mince to 175°C. 1 ear of fresh Brown mince corn, kernals for 8 minutes removed in a frypan on medium heat. 425g black Add corn, beans beans, roasted 400g fire- tomatoes, roasted spices, vinegar tomatoes and agave. Cook 1 tsp ground for 15 minutes. FINE DINING Spray a 12-cup cumin muffin tin with 1 tsp garlic FEED YOUR BODY WITH A BETTER RED cooking spray. powder MEAT: BUFFALO. Lay 2 wonton 1 tsp salt skins in each Why buffalo instead of other are constantly on the move and 1 tsp red wine cup. Bake in protein? Buffalo aren’t fed roam vast outback territory,” says vinegar oven until slightly hormones or antibiotics; they’re Marnie Flanagan from Naturally Wild crispy. Spoon 1 tsp agave free-range animals that eat foods (naturallywildproduce.com). “The buffalo mixture nectar from their natural habitat. The end fat does not got through the muscle, into cups; result is leaner meat that tastes hence the result is a very lean 2 dozen 7.5cm sprinkle with like beef. “Isolated meats in remote protein.” Try this mini burrito recipe wonton skins cheese. Bake FOOD STYLING BY SUZANNE LENZER BY SUZANNE STYLING FOOD areas are naturally fitter and leaner for a new take on this high-quality 1 cup low-fat for 12 minutes. than domesticated animals as they protein source. cheese Garnish burritos 3 cups romaine with lettuce, lettuce, shredded cherry tomatoes and sour cream. THE CALORIES PROTEIN FAT CARBS 350g cherry MACROS tomatoes, halved 418 23G 18G 42G 225g low-fat In an 85g serving sour cream
DECEMBER –JANUARY 2016 | FLEX 29 FOOD & SUPPS 1 FOOD, 5 WAYS BY SEAMUS MULLEN CAULIFLOWER ENJOY THESE FIVE PALEO RECIPES TO ADD FLAVOUR AND NUTRIENTS TO ANY DIET.
Cook 1 couscous Pulse cauliflower head in a food processor to form couscous. Heat 2 tbsp olive oil over medium heat in a pan. Sauté cauliflower with pine nuts, raisins and 1 clove minced garlic. Reduce heat for 2 minutes. Finish with chopped basil.
Grill a 2 “steak” Heat grill to high. Cut 2 “steaks” from centre of large cauliflower head. Add spices and drizzle with coconut oil. Grill steaks on both sides and reduce heat for 3-4 minutes. Drizzle with lime juice, minced jalapeño and coriander.
Stir up 3 a soup Cut cauliflower head into 2.5cm chunks. In a large pot, heat 2 tbsp coconut oil and sauté cauliflower with garlic and 1 minced shallot for 3 minutes. Add 1 can coconut milk and 1 drizzle rice vinegar and cook 5 minutes. Blend until creamy in a blender. Serve.
Bake a 4 casserole Preheat oven to 220°C. Cut cauliflower head into florets. Toss in a bowl with 1 cup diced bacon, 1 sliced shallot, 1 minced garlic clove and 2 tbsp olive oil. Season with spices, put in a baking tray, top with 1 cup chopped almonds and bake for 30 minutes. ONE CUP OF Roast the CAULIFLOWER 5 whole head Preheat oven to 175°C. Trim HAS 3g FIBRE, NOEL BARNHURST/STOCKFOOD stalk of cauliflower head. 303mg POTASSIUM Rub with 2 cloves minced AND IS A GOOD garlic and 4 tbsp olive oil. Season with spices, lemon SOURCE OF zest, red pepper flakes and VITAMIN K sesame seeds. Bake 30 minutes, raise to 220°C and roast another 7–10 minutes.
30 FLEX | DECEMBER JANUARY 2016 ,I\RXWKRXJKWORVLQJZHLJKW ZDVKDUGWKLQNDJDLQ
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ǁǁǁ͘ĞĚĞŶŚĞĂůƚŚĨŽŽĚƐ͘ĐŽŵ͘ĂƵ FOOD & SUPPS NUTRITIO BY STEVEN STIEFEL
ZINC THE BEST WHOLE-FOOD SOURCES OF THIS IMPORTANT BODYBULIDING MINERAL.
Bodybuilders and other athletes have a greater need for minerals than people who don’t train. Two reasons for that: yg 1) minerals are crucial for least 30 milligrams of zinc daily. supporting recovery and improving You can take zinc as a stand- health for those who tax their alone or as a part of ZMA or your AIM TO GET systems with intense training; and multivitamin. When you supplement IN AT LEAST 30 2) minerals are readily lost through ZMA, remember to take it on an MILLIGRAMS OF sweat, so bodybuilders need empty stomach, preferably before to emphasise replacing them you hit the sack. When you want to ZINC PER DAY to avoid deficits. increase your zinc intake through Zinc is crucial for helping to heal food, the chart below features FROM FOOD wounds and boost immunity, and some of the best sources. AND SUPPS. it also supports a healthy blood supply. In other words, it’s a mineral OYSTERS BEEF (RIB EYE) LAMB SHANK CRAB LEG bodybuilders should emphasise 6 medium raw 225g 225g 225g through diet and supplementation. CALORIES CALORIES CALORIES CALORIES Zinc also supports sleep quality and recovery after hard workouts, and 43 420 551 220 it improves your body’s ability to ZINC ZINC ZINC ZINC use calories you’ve consumed for CONTENT (MG) CONTENT (MG) CONTENT (MG) CONTENT (MG) fuel rather than shuttling them to 33 25 17.5 17.2 storage as fat.
consuming grapefruit flavanones improves abdominal body fat while preventing DOUBLE DUTY arterial health. Yeah, that’s great for muscle catabolism. Translating these Citrus helps you get lean and old ladies, but it’s also important for results to bodybuilders indicates that boosts circulation bodybuilders. When these vessels are polyphenols from citrus may support more elastic it means that blood and fat loss while helping to prevent muscle ■ Consuming citrus fruit supplies nutrients can reach your working muscles breakdown. While bodybuilders should you with many nutrients, but you may more quickly. This is comparable to supplement with grapefruit flavanones not know all the benefits that come studies showing benefits for amino acids and other fruit extracts, one of the with these rich sources of vitamins and – arginine and citrulline – demonstrated by best ways to take advantage of these minerals. Two recent studies indicate research to improve blood flow. benefits is to consume a piece of citrus that consuming citrus promotes health Another study in the International with your meals. Good choices include and improves bodybuilding gains. Journal of Food Sciences and Nutrition grapefruit, oranges and tangerines. A study in The American Journal showed that consuming extracts from a Also use lemons and limes for flavour,
of Clinical Nutrition concluded that blend of citrus fruit helped men reduce including pulp, juice and even rinds. GETTYIMAGES.COM
32 FLEX | DECEMBER –JANUARY 2016 BY STEVEN STIEFEL NUTRIENT DENSITY FOOD & SUPPS GO FIG Satisfy your sweet tooth and boost your fibre count ■ Figs can be a solid addition to a bodybuilder’s diet because they’re somewhat sweet and high in fibre. In other words, figs don’t cause a large spike in insulin, and they help you succeed on a relatively low- carb nutrition program. One dose of a fibre supp such as Metamucil has about 3 grams of fibre per serving. But you can get in about 2 grams of fibre with every large fig you consume. Each of these figs also comes with about 47 calories and a half-gram of protein. When calories are KALE not your main VITAMIN 225g concern, figs CALORIES can help process other macros and 39 reduce insulin BETA-CAROTENE impact. Consume A PLUS (MCG) a fig or two with meals when you CONSUME FOODS HIGH I 11,470 want to slow absorption. N BETA-CAROTENE TO GET THE But it’s best MOST FROM THIS NUTRIENT to avoid figs before and after Vitamin A supports eye health, improves recovery from intense weight-training workouts: this is workouts, increases energy and boosts immunity. The downside is that too much the time of day supplemental vitamin A can be toxic because it’s fat soluble and accumulates in your when you seek liver. Harmful side effects include liver abnormalities, central nervous system fast absorption disorders and decreased bone density. and an insulin To avoid these problems, many bodybuilders opt to supplement beta-carotene, spike to support either as a stand-alone or as part of their multivitamin. Both options are better muscle building and recovery. than supplementing vitamin A because your body won’t convert beta-carotene to vitamin A beyond the level it needs. Below is a list of the best whole-food sources of beta-carotene. Remember that you don’t have to worry about overconsuming beta-carotene. Your body will simply excrete the excess.
TRAVIS RATHBONE; GETTYIMAGES.COM SWEET PUMPKIN BUTTERNUT SILVER- SPINACH CARROTS POTATO (CANNED) SQUASH BEET 225g 225g 225g 225g 225g 225g CALORIES CALORIES CALORIES CALORIES CALORIES CALORIES 249 83 82 61 41 54 BETA- BETA- BETA- BETA- BETA- BETA- CAROTENE CAROTENE CAROTENE CAROTENE CAROTENE CAROTENE (MCG) (MCG) (MCG) (MCG) (MCG) (MCG) 30,976 17,003 9,368 11,591 10,975 11,971
DECEMBER –JANUARY 2016 | FLEX 33 FOOD & SUPPS FOOD FIGHT BY STEVEN STIEFEL
Chicken breast is the primary whole-food protein source for many bodybuilders. WHITE This makes sense because it’s low in calories and high in protein. However, should a dieting bodybuilder gravitate toward dark VS. meat or white meat? And does either help or hinder the ability of younger men seeking to add quality mass? DARK WINNER QUALITY CUTS ■ Are you trying to cut calories or carbs? Neither white nor dark meat contains any carbs. When you’re dieting MEAT you need saturated fats to improve satiety and support hormone production. We’ve been beating the drum, encouraging WHICH TYPE OF bodybuilders to emphasise saturated CHICKEN IS BEST fats for boosting hormones such as testosterone while also suggesting that FOR BODYBUILDERS? they supplement omega-3s because they’re vastly underrepresented in Australian and even bodybuilding diets. Therefore, bodybuilders should focus on quality cuts of organic chicken rather than worrying about white or dark meat. Hard-gainers and those seeking to add mass can also consume the skin, which is almost all fat, if they’re partial to it.
The Australian Government prohibits the use of added hormones in the production of poultry. So when you see “no hormones added” or “raised without hormones” on poultry packaging, it’s essentially an empty marketing term.
CHICKEN LEG AND THIGH (SKINLESS) 340G CHICKEN BREAST (SKINLESS) 340G
CALORIES PROTEIN (G) FATS (G) CALORIES PROTEIN (G) FATS (G) 430 57 21 347 65 5 GETTYIMAGES.COM
34 FLEX | DECEMBER –JANUARY 2016 SUPPLEMENT OF THE MONTH FOOD & SUPPS BY RAZVAN RADU
ANABOLIC HEAD-TO-TOE RECOVERY AMINOS TART of daily stress CHERRY by taking some KEEP YOUR BODY ANABOLIC TO PACK ON MASS EXTRACT ease off the cardiovascular Tart cherry is a AND HIT THE GYM EVEN HARDER THE NEXT DAY system. This is relatively new key in achieving There are two muscle- stream of leucine-rich amino acids supplement to a fully recovered related states that our bodies allows you to provide your muscles the industry that nervous system really packs a can be in: catabolic and anabolic. with their essential building blocks, to get your punch. It has Anabolic means the body is in a resulting in increased muscle body full-firing been shown to muscle-building state and catabolic protein synthesis, reduced before your act as an anti- means the opposite, when the breakdown of muscle tissue and next workout. inflammatory body tends to break down muscle a greater workout intensity. agent, reducing VITAMIN C tissue. The best thing we can do Combining BCAAs with stress posed to speed up recovery is to keep antioxidants, anti-inflammatory on muscles during Vitamin C plays our anabolic switches turned on agents and other amino acids workouts. Along an important role throughout the day so we can stay speeds up recovery to an even with reducing in growth and development. away from muscle breakdown. greater extent. Listed here are muscle soreness, tart cherry also It’s used to rebuild One way to do this is through several supps to further benefit bodily tissue BCAA supplementation. A constant your recovery process. provides support for and get rid of healthy joints free radicals. and a proper Maintaining a sleeping pattern. constant supply ALL IN ONE of vitamin C will ■ Isopure Aminos contains everything you need to be L-THEANINE allow you to keep on the right path for recovery. The 10-calorie amino acid The tea-derived unnecessary supplement combines 5g of BCAAs with 700mg of tart amino acid helps waste out while cherry extract, 100mg of L-theanine and vitamin C to relax your mind recovering provide you with recovery from head to toe. from the pile-up quickly. PER BERNAL; COURTESY OF MANUFACTURER PER BERNAL; COURTESY
DECEMBER – JANUARY 2016 | FLEX 35 FOOD & SUPP
S WITH F SERVE INGRED
1 tbsp macad nut oil 225g sa fillet ( ½ cup f pota dice ¼ cup cap ¼ cup green ¼ cu on ¼ cu a d 1 t ½ t
D
P t
te for about 10-12 minutes. When cooked, add minced garlic. CARBS Stir again, place ABOUT THE CHEF A three-time bodybuilding in a serving dish, champ, Carlo Filippone is the CEO of Elite and top with the Lifestyle Cuisine. 9G SUZANNE LENZER B BRIAN KLUTCH; FOOD STYLIST: salmon fillet.
36 FLEX | DECEMBER – JANUARY 2016
LOU FERRIGNO’S MASS CLASS THE BODYBUILDING LEGEND SHARES HIS 30 BEST TRAINING TIPS FOR GAINING INCREDIBLY HULKING SIZE BY GREG MERRITT PHOTOS COURTESY OF WEIDER HEALTH & FITNESS
Before and after he was the Hulk, Lou Ferrigno was bodybuilding’s ultimate behemoth. When Arnold Schwarzenegger was winning Olympias at 235 (106.5kg), Lou was 275 (125kg). And when Dorian Yates was collecting Sandows at 265 (120kg), Lou was 315 (143kg). In fact, the future not-so-jolly green giant first broke the 300-pound barrier in the off-season at the age of 20 – an unprecedented muscular body weight in the early ’70s. At 196cm, he towered over competitors, but whereas most tall bodybuilders have trouble filling out, Ferrigno carried his mass proportionately with pleasing symmetry. He’s the best over-188cm bodybuilder of all time, and if he hadn’t spent 17 years off posing stages, he may have collected a mantel full of Sandows. In celebration of what was and what could’ve been, Lou serves up his 30 best tips for hulking mass.
38 FLEX | DECEMBER – JANUARY 2016 His grip may look ultra-wide, but it’s not to a super-tall Hulk. MIKE NEVEUX/COURTESY OF WEIDER HEALTH AND FITNESS OF WEIDER HEALTH MIKE NEVEUX/COURTESY
PRESSING GRIP “On chest-pressing movements, I see a lot of bodybuilders use an excessively wide grip. My grip for all my chest presses is only slightly wider than shoulder width. That gives me both a better stretch at the bottom and tighter contraction at the top.”
DECEMBER – JANUARY 2016 | FLEX 39 At 43 in ’94.
BASIC TRAINING “Focus first on the exercises that work the largest muscles and several muscles together. Get stronger on these basic lifts, and you’ll grow. You could get a tremendous full- body workout with just squats, bench presses, and barbell rows.”
3 DUMBBELL PULLOVER 5 CONTROLLING FATIGUE “The dumbbell pullover is excellent “You can’t let yourself get too fatigued 8 for tying the chest and back from a single beyond-failure set – together, hitting the serratus and at least not near the start of your AB ROUTINE stretching the rib cage. I like higher workout. If you do, your strength “Abs are not just for little guys. reps on pullovers: 10 to 15 per set level will be too low for you to do Even at 6'5", my abs were always and sometimes as many as 20.” justice to the rest of the workout.” among the best in any contest I entered. It’s no wonder, since I 4 BIG DREAMS 6 PRE-WORKOUT PLAN gave them a lot of work. This is my “Everyone remembers that scene “I spend time at home before my giant set ab workout. I did all four in Pumping Iron when I’m doing workout thinking about what I have exercises without resting. Then I shoulder presses and shouting, to train, the exercises, how I want rested for two to three minutes and ‘Arnold!’ over and over. I used Arnold to feel as I train, etc. I try to erase did the next giant set. I repeated to motivate my workouts. Coming all negative thoughts from my mind. that one or two more times.” up I looked up to people like Steve Then I go to the gym and put 100% Reeves, Larry Scott and Sergio percent into my workout.” EXERCISE SETS REPS Oliva, and I read a lot of comic books: Hanging 3–4 15–20 Superman, Batman and, of course, 7 BENCH PRESS leg raise the Fantastic Four, with the Hulk. “Do benches in at least every From an early age, I wanted to be as other chest workout. They’re Roman 3–4 50 chair sit-up big and powerful as the Hulk. Those the single best exercise for are the kinds of images that drive pecs, and they’re great for Bench leg raise 3–4 30–40
you through your hardest workouts.” shoulders and triceps.” Crunch 3–4 30–40 RALPH DEHAAN side bend
40 FLEX | DECEMBER – JANUARY 2016 9 ARM WORKOUTS “I prefer to work biceps with triceps, rather than hitting them on separate days. I usually start with biceps and finish with triceps, but sometimes I superset bis and tris.”
11 VARIETY “I never use the same training 13 program twice. I constantly play with exercise selection, the order of BENEFITS exercises, the body angle with which each exercise is done, poundages, “Whenever I don’t feel like doing another Hulk sets, reps, pace, everything. That workout or eating another chicken hungry! way, my muscles are unable to breast, I only have to remind myself adapt to a specific routine.” of the benefits of this lifestyle. I owe everything to bodybuilding. The training 10 UPRIGHT ROWS 12 HEAVY WEIGHTS I did to build my physique taught me how to work toward a goal with “I feel like the best exercise for “I get size without going super great intensity and total dedication. my traps is the upright row. heavy. Really heavy weights almost Bodybuilding has also taught me to be I sometimes do barbell upright always lead to some form of injury. persistent, to be self-reliant, and to rows, but I prefer to do these with This is especially true on chest look at myself objectively. And most a cable, because I feel a stronger and shoulder presses, because important, bodybuilding dramatically squeeze at the top. With upright there’s a tremendous temptation improved my self-image, allowing me rows, it’s essential to get your to bounce the weight to cheat up a first to achieve average confidence after years as a shrinking violet, and
RALPH DEHAAN elbows as high as possible.” few more pounds.” later to assert myself as a body builder, actor, and public personality.”
DECEMBER – JANUARY 2016 | FLEX 41 Flexing the biceps that became world famous on TV’s The Incredible Hulk (1978–82).
14 “I’d say diet is 60 percent of the battle in bodybuild- ing, and training is the other 40 percent, but without MOTIVATION the mind – that proper motivation and focus – diet and & FOCUS training both sink to near 0 percent effectiveness.” COURTESY OF WEIDER HEALTH AND FITNESS OF WEIDER HEALTH COURTESY
Ferrigno’s last contest before going green on TV occurred the day before he turned 24. Sub-200-pound (91kg) bodybuilders won seven of the next eight Olympias. When Lou made his comeback, he was 41. His 17 best years were spent on TV and movie 1973 1973 1974 sets, and his 17-year posing hiatus left Mr America Mr Universe Mr International a huge hole in bodybuilding history. How 1st Place 1st Place 1st Place YEARS many Sandows could he have won had AGE 21 AGE 21 AGE 22 he competed in his prime?
42 FLEX | DECEMBER – JANUARY 2016 16 FORCED REPS SHOULDER “I do a lot of forced reps. ROUTINE I reach failure or near failure, and then my partner removes just enough stress for me to get two to three more forced reps.”
“My shoulders were built mostly with overhead presses. I do both behind-the-neck barbell presses and front presses, either with a machine or a barbell, in most every workout, five sets of each. That’s 10 sets of overhead presses before I get to the laterals and front raises.”
A unique EXERCISE SETS REPS chest Behind-the-neck 5 10–12 exercise: press lying cable crossovers. Front press 5 10–12 Dumbbell 5 10–12 side lateral Dumbbell 5 10–12 rear lateral Dumbbell 5 10-12 front raise COURTESY OF WEIDER HEALTH AND FITNESS; INSET: RALPH DEHAAN AND FITNESS; INSET: OF WEIDER HEALTH COURTESY
17 ISO-TENSION “Prior to a contest, I tense my 18 FRONT RAISES “I feel like I get more out of muscles a lot between sets, and I also practice posing alternate dumbbell front raises if I raise the dumbbell at home. Joe Weider taught me how to use iso-tension either up the centre line of my body or slightly across to bring out more details in the muscles.” the centre line.”
1974 1974 1975 1992 1993 1994 Mr International Mr Olympia (HWT) Mr Olympia (HWT) Mr Olympia Mr Olympia Masters Mr Olympia 1st Place 2nd Place 3rd Place 12th Place 10th Place 2nd Place AGE 22 AGE 22 AGE 23 AGE 41 AGE 42 AGE 43
DECEMBER – JANUARY 2016 | FLEX 43 19 QUAD EXERCISES “My favourite exercises for quads are leg extensions, hack squats and front squats, keeping the reps in the 10-to-15 range. There were times when I went heavy for lower reps. However, I’ve always made my best leg gains with moderate reps.” 20 FOREARM ROUTINE
“I wasn’t one of those lucky guys whose forearms grew just from holding weights. I worked very hard for my forearm development, training them three times per week. I mostly stuck to barbell wrist curls and reverse curls, but I sometimes did barbell reverse curls, too.”
EXERCISE SETS REPS Wrist curl 5 15–25 Reverse 5 15–25 wrist curl
Hulk-era 21 CABLE Lou strikes a SIDE LATERALS classic pose on a Southern “Occasionally, I do my California side laterals with a cable. beach. These allow me to raise the handles well above shoulder level and maintain tension, so I get a longer range of motion.”
MEASURING PROGRESS “For the first few years, I was weighing myself and measuring my arms and chest. It was inspiring to see those numbers getting bigger. But eventually the mirror became a much more useful tool than the scales or the tape measure. The mirror, photos and objective observers will tell you that you’re gaining 2 muscle and losing fat in the right places.” AND FITNESS OF WEIDER HEALTH BALIK/COURTESY 24 CALF WORKOUTS “I like to devote one calf workout to the soleus muscle with seated 23 calf raises (10 to 12 sets of six to 10 reps) and the next calf workout CHEST to the gastrocnemius with standing calf raises (10 to 12 sets of 15 to 20 ROUTINE reps).” “The secret to chest development is to hit it from 25 RECUPERATION all angles: incline, decline, “Recuperation is the forgotten flat, presses, flyes, dips, component of muscle building. Try cable crossovers and pec to get at least eight hours of quality deck. There are a lot of sleep each night, and try to find ways to work your pecs.” ways to relax both your body and EXERCISE SETS REPS your mind outside of the gym.” Bench 58–12 press Incline 58–12 press Fear the Decline 48–12 beard. Cable press extensions Flat or 4 10–12 (right). incline flye Another day in the office for Dumbbell 315 the star of pullover Hercules (1983). Cable 3 10-15 crossover
LOCKING OUT “On exercises like chest and shoulder presses, squats and leg presses, when you lock out and fully straighten your elbow or knee joint it’s a resting point. There’s very little stress then. This is why I usually like to stop my reps a little short of lockout. But this can change near the end of a set when
MIKE NEVEUX/COURTESY OF WEIDER HEALTH AND FITNESS I might need those little rests to keep going.”
DECEMBER – JANUARY 2016 | FLEX 45 Pumping iron in the early ’80s: barbell preacher 27 curls. NEGATIVE POSITIVES “Keep your muscle flexed on the negative portion of the movement, and never let gravity do the work for you. If you’re working both parts of the movement, positive and negative, you get twice the workout.” MIKE NEVEUEX//COURTESY OF WEIDER HEALTH AND FITNESS OF WEIDER HEALTH MIKE NEVEUEX//COURTESY
28 PARTNER 29 INSTINCTIVE TRAINING 30 “At various times, I trained with “To grow consistently, you need a other pro bodybuilders. If I train with willingness to learn from experience. a partner, I want that person to be Monitor what works best, what BACK FOCUS as strong as I am and go with the works less well, and what doesn’t “When hitting back, think of your hands same intensity I do. I need someone work at all. Then be willing to and arms as merely tools between to push me on every set. A partner change. Sometimes a favourite your back and the weight. Bring your isn’t just there for someone to talk exercise isn’t that effective. And elbows down and/or backwards with to; that would only hurt my workout. sometimes the exercise you hate back flexion. Think of a tug-of-war competition. In a tug-of-war, pulling A partner is there to drive me to use doing is exactly the one you need to with your arms will exhaust you more weight and get more reps.” do every time, because it works.” quickly because you’ll fail to maximise power. You have to pull with your back. Forget your arms.” FLEX
46 FLEX | DECEMBER – JANUARY 2016 Turn your exercise passion into a fitness career…
rteenyearsagoIfoundedtheCollegeofHealthandFitnesstotrainhighquality itness professionals. Since then thousands of people have graduated and gone on totheirdreamjob.Withover25yearsexperienceintheindustryIstillgetabuzz from passing on my knowledge to College students. Whether it’s your first job or you’relookingtostartanewcareer,comeandseeusatTheCollegeofHealth nd Fitness and let us show you the Fitness industry! Tony Attridge
The College of Health and Fitness has been providing quality training for Fitness professionals since 2002. We pride ourselves on our focus on personalised service and attention to detail, ensuring a rewarding and satisfying learning experience. Over the years many of our students havewonawardsandachievedgreatthings! Whether you are looking to work in the industry orjustgainsomeknowledgetohelpwithyour fitness or training, our courses will provide the information you need. College staff have worked with clients starting out on their fitness journey and elite athletes including gold medal winners. Train with us and benefit from this knowledge.
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IN THE OFF-SEASON CHARLES LOWTHIAN STRENGTH AND NUTRITION EXPERTS BREAK DOWN WHAT YOU NEED TO DO IN THE GYM TO…
BY MATT CHRISTENSEN 01 BEEF UP THE VARIETY
acking on slabs of muscle mass is all about (4–5 sets x 15-20 reps with 70-85% of 1RM). The heavy weights and low reps, right? Not angle in which you exhaust the muscle should also be so fast. That lifting scheme is part of the a focal point. For example, substitute sumo deadlifts equation, but not the sum of the whole. “Your for traditional deadlifts, or wide- or close-grip bench P workouts should include a variety of rep ranges presses instead of the standard grip. and loads when you’re trying to build muscle In regards to time frame, according to Smith, fast,” says elite strength coach Jim Smith. “properly structured periodised programs typically He recommends pairing heavy lifts with low reps run eight to 12 weeks, with low-intensity days built in for your primary exercise (8 sets x 3 reps with 85%+ to ensure that you can continue to train at a higher
of 1RM), followed by higher-volume accessory lifts intensity throughout the program.” PER BERNAL
50 FLEX | DECEMBER – JANUARY 2016 CHEST
Techniques used: supersets, powerbuilding, variety of exercises, tempo changes, compound exercises, continuous tension set, increased time under tension, variety of “tools” used
1. BENCH PRESS Sets: 5 Reps: 3-5 Rest: 90-120 sec (heavy/low reps, compound exercise) 2A. DUMBBELL BENCH PRESS Sets: 5 Reps: 15-20 Rest: None (continuous tension) 2B. PUSH-UP (WITH 3- TO 5-SECOND SLOW ECCENTRICS) Sets: 5 Reps: 10 Rest: 90-120 sec (increased TUT)
BACK
Techniques used: giant sets, powerbuilding, variety of exercises, tempo changes, compound exercises, continuous tension set, increased time under tension, variety of “tools” used
1A. PULL-UPS (WITH ADDED WEIGHT) Sets: 4-5 Reps: 5-8 Rest: None (heavy/low reps, compound exercise) 1B. LAT PULLDOWN Sets: 4-5 Reps: 15-20 Rest: None (moderate weight/high reps) 1C. CABLE FACE-PULL (WITH 3- TO 5-SECOND SLOW ECCENTRICS) Sets: 4–5 Reps: 10-15 Rest: 90-120 sec (increased TUT) LEGS
Techniques used: supersets and giant sets, powerbuilding, variety of exercises, tempo changes, compound exercises, continuous tension set, increased time under tension, variety of “tools” used
1. BARBELL SQUAT Sets: 8 Reps: 3 Rest: 90–120 sec 2A. LEG EXTENSION (WITH 3- TO 5-SECOND SLOW ECCENTRICS) USE A VARIETY OF EXERCISES, REP Sets: 4–5 Reps: 15–20 Rest: None SCHEMES AND LOADS TO KEEP 2B. LEG CURL (WITH 3- TO 5-SECOND SLOW ECCENTRICS) Sets: 4–5 Reps: 15–20 BUILDING MUSCLE AT OPTIMAL LEVELS. Rest: None
2C. BODY-WEIGHT SQUAT Sets: 4–5 Reps: 20 Rest: 90–120 sec
DECEMBER – JANUARY 2016 | FLEX 51 INCREASE METABOLIC STRESS 02 THROUGH GREATER TUT (TIME UNDER TENSION)
he lift features three phases: eccentric, isometric eccentric phase. Increasing lowering time by even one more and concentric. Increasing TUT will exhaust the second will increase the total TUT for the entire set.” muscle and enable growth and plateau busting. Smith stresses the importance of tempo when “If you perform eight reps, with each rep taking performing higher-volume rep schemes. “Always try to T four seconds, your total set will take 32 seconds,” make the eccentric phase longer than the concentric Smith says. “The most effective way to increase phase,” he says. “Tempo is written with the eccentric phase microtrauma to working muscles is to focus on the first, then amortisation, and finally, the concentric phase.”
EXERCISE BENCH PRESS 03 CONTINUOUS 04 REVAMP Tempo: 3-1-1 TENSION SETS YOUR Eccentric phase: lower weight vs. HEAVY RECOVERY to chest in a slow and controlled “Strength training makes you manner for 3 seconds. COMPOUND SETS weaker,” Smith clarifies. “It “Continuous tension sets are a Isometric phase: pause breaks your body down. technique that involves keeping weight on chest for 1 second. Greater muscle mass comes the tension on the working muscle Concentric phase: from your body’s recovery drive phase groups by never resting the weight from the actual training.” to lockout in 1 second. But when at lockout or midway through the So your ability to peak with performing heavier weights for low repetition,” Smith says. Translation: every workout is directly related reps, focus on accelerating the they up your time under tension. “The to how well you recover between eccentric (lowering) phase of the lift. idea is that if you relax at lockout or training sessions. After your last the bottom range of the lift, the rep, shift your focus to recovery EXERCISE BARBELL SQUAT muscle comes off tension and using at least one of the you lose intensity of the muscular techniques listed below. Pair Tempo: 1-0-1 contraction.” According to Smith, it with proper nutrition and Eccentric phase: continuous tension sets work lower supps to get the best results. well for supplemental lifts in which down into the bottom of the squat Static Sled dragging in 1 second. you’re not lifting a maximal amount of weight with a heavy compound stretching Cardio Isometric phase: do not pause exercise. As a coaching cue, Smith Deep the weight; use the stretch reflex Epsom salt also advises thinking of a max effort breathing at bottom of squat to reverse the baths set into three single reps, rather than movement and start to drive to Sleep Contrast a set of three. By not locking out the lockout – 0 seconds. Hydration showers weight for the higher-volume sets, Concentric phase: drive you can keep continuous tension Low-intensity Sauna workouts phase to lockout in 1 second. on the target muscle groups. PER BERNAL
52 FLEX | DECEMBER –JANUARY 2016 RETHINK YOUR 05 WARM-UP
How’s your flexibility? If the answer is “I’m too tight to answer,” the off- season is the time to work on it. Elite bodybuilders, according to Smith, have impressive lower-body flexibility because they spend a great deal of time post-workout stretching their legs and hips. Not stretching enough will prevent you from having optimal technique and put your joints in a bad position when you’re training. Smith suggests a warm-up routine that includes three elements: self- myofascial release (to massage away restrictions to normal soft-tissue extensibility), dynamic mobility drills (to improve range of motion) and activation exercises (to target the muscle groups you’ll be working). “Most lifters are very tight in the ankles, hips, upper back, chest and shoulders,” says Smith. “When pressed for time, incorporate mobility and stretching right into your program, during your work sets, to help improve your technique, and work on your specifically ‘tight’ areas.” WARMING UP WARM-UP EXAMPLE Take a look at how a solid stretch PROPERLY program incorporated into your workout might look on paper PREPS LEGS Barbell squat: 8 sets x 3 reps; rear- MUSCLES FOR foot-elevated hip-flexor stretch Leg extension: 4-5 sets x 15-20 reps; high step on bench stretch THE WORK SETS Leg curl (with 3–5 second slow eccentrics): 4-5 sets x 15-20 reps; TO FOLLOW. foam-roll glutes/hamstrings Body-weight cossack squat: 4-5 sets x 3-5 reps each way; hip external rotator stretch on bench
GET WARM TO GET BIG Smith’s warm-up covers more ground than your typical “135 for 10 reps” routine
Typical SMR Dynamic Mobility Activation tight areas Ankles Foam-roll* on calves and front Ankle-mobility drills, Calf raise, pogo jump of shins calf-raise stretch Hips Foam-roll the glutes, hamstrings, Striders rear-foot-elevated Hip thrust, dumbbell swing, adductors and IT band hip-flexor stretch back extension, glute bridge Upper back Foam-roll the upper back and Lat stretch on power cage Face-pull, band pull-apart, perform upper-back extension dumbbell posterior flye, YTWL, over the foam roller inverted row Shoulders/ Foam-roll the lats, chest, Chest and shoulder stretches Push-up, light dumbbell military press chest shoulders and triceps on power cage *FOAM ROLLING: Make sure you roll slowly and deliberately. If you don’t have a foam roller, you can use a medicine ball, tennis ball or lacrosse ball. FLEX
DECEMBER –JANUARY 2016 | FLEX 53 AVOID SCREWING UP YOUR OFF-SEASON MASS-BUILDING PLAN WITH THESE NUTRITION TIPS
BY MATT CHRISTENSEN MAXIMISE YOUR
IN THE OFF-SEASON
lthough the off-season provides a much- Coleman’s freaky genetics, and all you’ll end up doing needed break from rigid calorie restrictions and is digging a hole to climb out of when it’s time to move diligent precontest training prep, it shouldn’t back into prep mode. A be viewed as a free-for-all when it comes to To help you avoid putting on too much mass too diet and training. Bodybuilders sometimes quickly – or not enough – during your off-season, fool themselves into believing they can pull a Ronnie we’re bringing you some top diet and training tips. For Coleman. The eight-time Mr O could wolf down tubs of nutritional advice, we referred to ISSA-certified trainer, barbecue-covered chicken and trays of french fries sports nutritionist and former NPC fitness competitor and somehow turn up onstage with jaw-dropping Stacy Moutafis, and Dr Steve Hertzler,senior research size and condition. Chances are you don’t possess scientist for EAS Sports Nutrition. GETTYIMAGES.COM JUST EAT IT 06 DO THE MATHS Even in the off-season your post-workout nutrition should remain similar to what it is in-season. For example, you’ll still want to eat a protein- centric meal 30 to 60 minutes following your last rep. The good news is that you can be more lenient when it comes to variety.
HERTZLER “It’s important during the off-season to introduce more nutrient-rich foods and slightly larger portion sizes. Switch some chicken and fish dishes with lean red meat and enjoy reasonable- size portions of multinutrient combination foods like spaghetti and tacos.”
MOUTAFIS “I recommend whey protein, maltodextrin, and fruit post- workout. A fast- acting protein will our caloric needs should target ensure the muscle the body weight you want, not tissue and muscle the weight you are. But no diet cells get the nutrition Y is one-size-fits-all, which means they need for quick you’ll need to apply trial and error replenishment of and routine check-ins to ensure you’re glycogen [as well as] meeting your goals. In other words, the aid muscle recovery. suggested numbers for calorie intake You can also include from Hertzler and Moutafis are guidelines. a processed source If results are lacking, troubleshoot your of nutrition, like approach and reassess the plan. wholegrain bread.” HERTZLER “All diets need to be tailored to the individual. But assuming an athlete was eating 500 calories per day less during his or her precontest dieting, an additional 1000 calories per day in the off-season not only maintains weight but also helps with muscle mass and FEEL FREE TO INCLUDE weight gain. For example, a bodybuilder eating 1800 to 2000 calories per day FOODS LIKE TACOS pre-contest would need 2800 to 3000 calories per day during the off-season. AND SPAGHETTI IN THE OFF-SEASON. MOUTAFIS “I use the old-fashioned basal metabolic rate (BMR) ratio to figure out a bodybuilder’s caloric intake. So if CALCULATEYOURBMR the goal is to put on one to two pounds of muscle, it pays to know that one pound of muscle is composed of Your basal metabolic rate MEN a 2500-calorie surplus.” (BMR) is the amount of energy BMR = 66 + (6.23 x weight in pounds) Despite using a BMR approach with you expend – aka calories + (12.7 x height in inches) - (6.8 x age in years) clients, Moutafis recommends that you your body burns – while at do not take an online BMR calculator’s rest. Things such as age, data as gospel. “They don’t target the weight, genetics, gender and WOMEN bodybuilder’s needs as well as past body fat percentage are all BMR = 655 + (4.35 x weight in pounds)
TRAVIS RATHBONE TRAVIS training and dietary history,” she says. factors that affect your BMR. + (4.7 x height in inches) - (4.7 x age in years)
DECEMBER –JANUARY 2016 | FLEX 55 07 FATTEN UP
n the days leading up to a contest, the mere mention of the word fat is enough to mentally devastate a I dieting bodybuilder. But fats are a necessary piece to the dietary puzzle. Specifically during the off- season, consuming the right kinds and the right amounts of fats is critical to achieving optimal results.
MOUTAFIS “Fats are an oxidative energy source. Because bodybuilders are not aerobic athletes, I usually recommend they keep their fat intake at 20-30 percent of their total calories. I recommend bodybuilders rely on healthy fats like salmon, mackerel, flank steak, avocados, peanut butter, nuts and olive oil.”
HERTZLER “I recommend fish oil supplementation of2to3gramsof eicosapentaenoic plus docosahexaenoic acid per day. Additionally, taking in about 33 grams of saturated, monounsaturated and polyunsaturated fats per day is a good ratio. Many people overemphasise omega-3 versus omega-6 fats, citing anti- and pro-inflammatory effects of each. There is a certain amount of inflammation that is needed for muscle recovery. It’s a fine line – a little bit of inflammation is OK, but too much can be damaging.” CONTINUE TO RELY ON HEALTHY FATS THROUGHOUT YOUR OFF-SEASON QUEST FOR MASS.
08 CAP YOUR CARBS The ways in which you choose MOUTAFIS “Carbohydrates are your primary fuel source, so they should be to carb up during your quest for at least 50 percent of your diet during the off-season. Post-workout carbs, as mass can determine whether mentioned, can include fast-acting simple carbohydrates – fruits, wholegrain bread and chocolate milk – to ensure the muscle glycogen gets replenished quickly. Athletes you’ll be able to diet down in time should also use clean carbohydrate sources – potatoes, rice and oats – throughout for contest season. Also, even the day to avoid putting on extra fat that’ll be hard to take off in-season.” in the off-season, protein intake should continue to be monitored. HERTZLER “Protein intake should be about 1.6 to 2 grams per kilogram of body weight per day, or 20-25 percent of the total diet. I suggest higher protein intake
during competition dieting when the number of calories and carbs are lower.” EUGENE JHO SAM KAPLAN; FOOD STYLING BY
56 FLEX | DECEMBER –JANUARY 2016 09 CHEAT LIKE A PRO
here are times cheating can get you into serious trouble – at school, on your taxes, with your neighbour’s wife. But a few weekly cheat meals T can do things like ramp up metabolic rate, increase your body’s ability to add muscle and help your body manage food intake more efficiently.
MOUTAFIS “I don’t give bodybuilders any off-season cheat meal restrictions, but I do suggest that they avoid alcohol – one of the most catabolic agents a bodybuilder can ingest. Cheat meals are necessary for regeneration and the athlete’s overall mood and drive. They can also drive metabolic boost and provide the body with a piece of nutrition that the bodybuilder hasn’t had in a long time. Eat cheat meals after training; the nutrition from the cheat food gets utilised for recovery and glycogen replenishment.”
HERTZLER “In terms of quantity, I suggest using a food scale to make sure portions are moderate. Aim for about half to two-thirds of what would be needed to be full and satisfied – especially for high-calorie food. For STUFF YOUR CHEAT example, if four slices of pizza would totally fill you up and make you not want MEALS WITH PIZZA any more pizza, a moderate portion size would be two to three slices.” FLEX IF YOU WISH – BUT KEEP THE BOOZE IN THE BOTTLE. CLAIRE BENOIST
DECEMBER – JANUARY 2016 | FLEX 57 EATH MAAKESAK IT
BY JOHN PLUMMER PHOTOGRAPHS BY GARY PHILLIPS 5 THE GIFT IS THE KING OF LAS VEGAS AGAIN AFTER KAI GREENE’S MYSTERIOUS NO-SHOW AT THE 2015 MR OLYMPIA.
Phil Heath has become pre-contest press conference, failing to be in the first call out. the first man since came in bigger and sharper than That was unfortunate for a much- Ronnie Coleman to win ever at the age of 46 to finish with improved Roelly Winklaar, who was five Mr Olympia trophies. a silver medal to add to the gold in the first call out and performed In the absence of Kai Greene, he won at the Arnold Classic in the best routine of the show, only who failed to sign the contract America earlier in the year. to fade to seventh. to enter the event, Heath started Shawn Rhoden had also added If Dutchman William Bonac were the 2015 Olympia weekend in Las size and dominated Heath in some bigger, he would be a threat to Vegas as clear favourite, although of the front and side poses but his anyone. He has one of the most he faced strong opposition from midsection let him down and he complete physiques in the world Dexter Jackson, Shawn Rhoden had to settle for third. but his narrow clavicles and short and Dennis Wolf. Fan favourite Dennis Wolf was stature count against him. Eighth, Once again Heath was off on fourth, a result that was greeted however, marked another step the Friday night pre-judging but he with boos, but the top four were in forward in his career. roared back at the finals 24 hours a league of their own and second to Victor Martinez is in the Indian later to retain his title and claim the fourth could have gone in any order. summer of his career but continues $400,000 first prize at a near sell-out Big Ramy continues to wow and to mix it with the best, although he Orleans Arena. It was, nevertheless, frustrate in equal measure. Entering was perhaps lucky to land a spot a sub-par performance compared the show at a mind boggling 315 ahead of Essa Obaid, who was in with his 2011 and 2013 victories but pounds (143kg), he beat everyone the shape of his life. The Gift showed he still has the best for size but his legs still lacked detail. Every Olympia champion this year genetic structure. Battle horse Branch Warren was the same as 2014, with the Dexter Jackson, who Heath showed all his fighting qualities to exception of Latorya Watts, who named as his main rival at the scrap his way into the top six after defeated Nicole Wilkins in figure. FLEX
58 FLEX | DECEMBER –JANUARY 2016 DECEMBER – JANUARY 2016 | FLEX 59 MR OLYMPIA 2015
Heath and Rhoden hitting chest poses for the fans.
The top six best figures in the world pose for photographers; Latorya Watts takes the trophy.
Ms Fitness Olympia top six; Oksana Grishina taking the title. Flex Lewis takes the Mr Olympia 212 title again.
60 FLEX | DECEMBER – JANUARY 2016 Warren, Winklaar, Elssbiay, Obaid and Bonac hitting a front double bicep for the judges.
The biggest hit a most muscular pose: Wolf, Heath and Rhoden.
DECEMBER – JANUARY 2016 | FLEX 61 MR OLYMPIA 2015
Ms Olympia Bikini top six with Ashley Kaltwasser taking first spot.
Wold, Jackson, Heath and Rhoden working hard for the big spot.
62 FLEX | DECEMBER – JANUARY 2016 Men’s Phsique top 6 trophy presentation with Jeremy Buendia taking the title yet again.
Mr Olympia top 3 fighting for the big one: Rhoden, Heath & Jackson. TOP 10 1 Phil Heath USA 2 Dexter Jackson USA 3 Shawn Rhoden USA 4 Dennis Wolf Germany 5 Mamdouh ‘Big Ramy’ Elssbiay Egypt 6 Branch Warren USA 7 Roelly Winklaar Curaco 8 William Bonac Netherlands 9 Victor Marinez Dominican Republic 10 Essa Obaid United Arab Emirates Heath brought to his knees by Mr Olympia Men’s Physique the announcement of his win. Champion, Jeremy Buendia.
DECEMBER – JANUARY 2016 | FLEX 63 Women’s Physique top 5 trophy presentation with Juliana Malacarne taking the top spot.
Mr Olympia: Phil Heath. Wolf, Rhoden and Heath.
2015 OLYMPIA CHAMPIONS MEN’S OPEN Phil Heath USA 212 Flex Lewis UK MEN’S PHYSIQUE Jeremy Buendia BIKINI OLYMPIA Ashley Kaltwasser USA FIGURE OLYMPIA Latorya Watts USA FITNESS OLYMPIA Oksana Grishina Russia WOMEN’S PHYSIQUE Dexter Jackson devastated with the announcement Juliana Malacarne Brazil of his second placing; Phil Heath rejoicing.
64 FLEX | DECEMBER – JANUARY 2016 HELP FUEL YOUR DAY
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In 2012, the IFBB inaugurated its men’s physique division, opening the competitive door for countless men blessed with great genetics and strong work ethics. For Anton Antipov, it marked the start of a new career and a new life. “Every year I make 12 resolutions, one for each month, something doable, like reading a book by a new author or visiting someplace new,” Antipov says. “One of those resolutions was to compete in a men’s physique competition.” Antipov went to the 2012 NPC Steve Stone Metropolitans to spectate, but he made a game-time decision to hop into the show and wound up placing fourth. “If I could jump into a show half-assed and get fourth, I wondered what I could accomplish if I actually prepared,” he says. Antipov did nine contests in 2012, winning his pro card at the IFBB North Americans. To date, he’s won four pro shows and recently placed third at the 2015 New York Pro. He also competed in his third Olympia Men’s Physique Showdown in September, coming in ninth place.
66 FLEX | DECEMBER – JANUARY 2016 ALTERNATING DUMBBELL CURL I pretend I have a preacher bench underneath my elbow, sticking my elbow out forward before curling to place tension on my biceps.
DECEMBER – JANUARY 2016 | FLEX 67 ANTON ANTIPOV
SINGLE-ARM CABLE CROSSOVER KEEP YOUR ELBOW BENT THROUGHOUT THE ENTIRE MOVEMENT. DO NOT OVERBEND.
68 FLEX | DECEMBER – JANUARY 2016 DUMBBELL FLYE PRETEND YOU HAVE A PENCIL IN THE MIDDLE OF YOUR BACK TO KEEP YOUR SHOULDERS ON THE BENCH. THIS PLACES THE STRESS ON THE PECS.
THE PERFECT BEACH BOD STUDENT ATHLETE Antipov started his career as a Many men’s physique competitors ANTIPOV’S STATS 63.5kg fashion model, travelling the share the same characteristics: world doing photo shoots. After Tthey’re former high school AGE 32 realising it wasn’t sustainable, he or university athletes who got HEIGHT 180cm signed with a fitness modeling into modelling or bodybuilding. WEIGHT 89kg agency and starting booking fitness Antipov didn’t start competing at RESIDENCE New York, US shoots and learning more about age 17 like 2015 Olympia Men’s SPONSOR bodybuilding. “I didn’t think about Physique Showdown winner Nutrex Research, competing until my booker told me Jeremy Buendia, yet he has more Gym Aesthetics about men’s physique,” he reveals. athletic history than Arnold Classic CAREER HIGHLIGHTS “You want to come in looking like Champion Sadik Hadzovic. In fact, 2015: the perfect body you’d see on the sports are how Antipov learned to IFBB Battle on the Beach, 1st beach,” NPC and IFBB judge, Steve speak English. “In 1997, I came to 2014: Weinberger says. “You go, ‘Look at the US from Belarus, where IFBB Dayana Cadeau Classic, 1st that body – I can attain that just by I played hockey,” Antipov says. 2014: going to the gym, dieting and doing “I didn’t speak English, so I IFBB Prestige Crystal Cup, 1st my cardio.’ ” knocked on the doors of kids who 2013: lived on my block and asked if they IFBB Powerhouse Pro, 1st wanted to play hockey with me.”
DECEMBER – JANUARY 2016 | FLEX 69 ANTON ANTIPOV THE CARDIO KING Another constant in Antipov’s training is his cardio. He starts with ab training in the morning on an empty stomach, then does sprints followed by the StairMaster and StepMill. Then comes the day’s first meal. Running and walking are staples of Antipov’s life, and he competes in charity races to raise money for various causes. He also completes Tough Mudder and Spartan Race obstacle races just to challenge himself. Based in New York City, Antipov walks virtually everywhere, which adds up to a lot of calories burned. “All of the walking helps keep me in shape; it’s steady cardio.”
INSTINCTIVE PHYSIQUE Antipov has previously bulked up to 93 kilos, but now he fluctuates between 84 and 89. His training is completely instinctual; he doesn’t have a set training split. “I train whatever I feel like training, so if my legs are lagging I sacrifice an arm day for an extra leg day,” he says. “I dedicate up to two hours to lagging body parts.” One certainty of Antipov’s training is his attention to detail. “I usually do one compound exercise, and the rest are isolation exercises where I add more detail,” he says. “When you create more detail you create more separation in the muscle.” SAMPLE WORKOUT EXERCISE SETS REPS Cable crossover* 4 12-15 Dumbbell bench 4 12, 10, 8, 6, 20** Machine 4 12-15 (each arm) chest press Dumbbell flye 4 12, 10, 8, 6 Chest dip 2 15 Dumbbell curl 4 10 SUPERSET WITH Overhead dumbbell 4 14 triceps extension Hanging 312 HANGING knee raise KNEE RAISE Oblique 312 Slowly bring knees cable crunch up, pause and *On Set 1, arms meet at the bottom of the chest. slowly lower. On Sets 2-4, arms meet higher on the chest. Set To keep constant 4 will have arms meet at the middle of the chest. tension, don’t **Drop weight by 50% and do a dropset for 20 reps. lower your knees all the way down.
70 FLEX | DECEMBER –JANUARY 2016 MACHINE CHEST PRESS PUSH SIDEWAYS ACROSS YOUR BODY. PERFORM ON AN INCLINE TO HIT INNER AND UPPER CHEST.
A BRIEF HISTORY for the contestant with the best make sure not to have anyone too OFMEN’S PHYSIQUE stage presence and poise who can big,” Weinberger says. “Some guys are On May 21, 2011, at the NPC Jr. successfully convey his personality going over a bit, but they don’t win, Nationals, the National Physique to the audience.” because they’re too big. We’re going to Committee introduced the men’s keep it just the way it is because physique division. To find out how THE EVOLUTION it’s very successful and popular.” and why the division was created, OF PHYSIQUE we asked Weinberger. “Every Proportion is key for men’s physique MAINSTREAM APPEAL year there’s a meeting that [IFBB athletes. However, posing along Men’s physique has attracted athletes president] Jim Manion holds with with the overall look has changed from all walks of fitness. “There’s a all of the chairmen and that’s where since the division’s inception. “When broader range of possibility for men’s ideas are brought to the table,” it first started, all you did onstage physique,” Antipov says. Weinberger says. “It was Jim’s idea, was put your hand on your hip; you Change is upon us, with everyone knew it was a great idea. couldn’t flex anything,” says Antipov. Weinberger adding that men’s Not everybody wants to be built “Now everyone flexes everything. physique will continue to grow to like a bodybuilder. Men’s physique Some guys are posing like 1980s be just as popular as bodybuilding. gives a platform for these guys bodybuilders.” Antipov goes one further. to compete.” The overall look, Antipov says, “Men’s physique is going to The NPC’s criteria for men’s has seen a trend toward more size become the new bodybuilding.” physique states: “Judges will be coupled with increased conditioning. The exposure of men’s physique looking for fit contestants who Officially, coming in too big is is a win for the fitness community, display proper shape and symmetry supposed to be a disadvantage, but as it inspires weekend warriors and combined with muscularity and as of now there is no plan to curtail professional athletes alike to reach overall condition. Judges are looking the strive for more size. “We try to an attainable goal. FLEX
DECEMBER –JANUARY 2016 | FLEX 71 72 FLEX | DECEMBER – JANUARY 2016 101BODYBUILDING FEATURING CODY MONTGOMERY
This basic but brutal plan for beginners is your blueprint to a total-body overhaul
So you’re not as Now, we’re sure you have jacked as any of the questions, such as, Which guys at your gym – exercises are the best? How including the dude many reps and sets should I do? behind the desk. What’s the quickest way to see Follow this road map to massive improvements? And you’ll get strength and size gains and you answers, courtesy of US ranked can be. It won’t be easy, and bodybuilder John Meadows and results won’t appear overnight, his hand-tailored training method, but stay the course and the goal Mountain Dog. is 100 percent attainable. The Meadows’ program removes catch? It’s on you to execute the the guesswork and omits training game plan we’ve put together. elements that simply won’t produce That includes following the results. Whether you want to look workout plan, forcing yourself the part or eventually compete to train when you’re dog tired, onstage, set aside the next six eating clean and pushing yourself months to transform yourself to finish when all you can think from a beginning wannabe to about is throwing in the towel. a full-blown bodybuilder.
BY JOHN MEADOWS AND MARK BARROSO PHOTOGRAPHS BY PER BERNAL
DECEMBER – JANUARY 2016 | FLEX 73 BODYBUILDING 101
While most beginner programs focus on MIND THE compound moves such as the Big 3 – bench press, squat and deadlift – performed with heavy weight and low reps, Meadows feels that MUSCLES neglects a necessary component of becoming a bodybuilder: the mind-to-muscle connection. Mountain Dog training focuses on maximum muscle growth (hypertrophy) by using isolation exercises performed on machines as a method of developing this all- important link. “Isolation exercises develop powerful neuromuscular innervation and neural drive, aka the mind- to-muscle connection, Pay attention by placing mental and to all muscle neurological focus on a groups to build targeted muscle group,” a balanced Meadows explains. “If you and complete cannot contract a muscle body from in isolation, you’ll never be head to toe. able to fully contract it in a compound movement.”
HOW MUSCLES GROW Mountain Dog training utilises three scientifically proven principles for muscle growth
1 MUSCULAR DAMAGE 2 MECHANICAL TENSION 3 METABOLIC STRESS The breakdown of muscle fibres Colloquially referred to as “time Metabolic stress refers to the is achieved primarily through under tension (TUT),” mechanical high-energy demands that exhaust eccentric contractions (the tension is the window of time muscles of their stored glycogen negative potion of a rep). There are in which a muscle is actively and create the “burn” effect during associations between eccentric contracting. Weight training differs prolonged TUT (high-rep sets). contractions and soreness, from other forms of exercise The “pump” feeling comes from elevation of protein synthesis, because more TUT demands metabolic stress. Lighter weight hypertrophy and strength maximal fibre recruitment, can cause more metabolic stress increases. which leads to muscle growth. than heavier weights, resulting in the accumulation of lactate and subsequent muscle growth.
74 FLEX | DECEMBER – JANUARY 2016
BODYBUILDING 101
DAY 1 LEGS
76 FLEX | DECEMBER – JANUARY 2016 FANTASTIC 4 Each workout is organised into four distinct phases to achieve optimal hypertrophy while building strength and preventing injury PHASE 1 Pre-pump activation exercise This movement is easy on your joints, tendons and ligaments. It allows you to feel the target muscle, serving as a warm-up for the compound movement. This exercise is not an isolation movement designed to pre-exhaust; it’s used to pump, not fatigue, the target muscle.
PHASE 2 The explosive exercise This exercise is a compound barbell movement in which the weight is lowered under control and driven up hard and fast. Sets are done by gradually adding weight until you lose speed and can barely keep the bar moving.
PHASE 3 Supra-maximal pump exercise Your intention is to maximise blood flow and metabolic stress. You’ll hammer the target muscle with high- intensity techniques and pump it to its limit with dropsets, partial reps and EXERCISE SETS REPS GOAL forced reps. Lying leg curl 4 20, 20, 12, 10 Activate and pump PHASE 4 Barbell squat 4 6 Train explosively Loaded stretching Leg extension (with partials)* 1 12 Supra-max pump exercise Barbell 4 10 Work muscle from The goal is to get a complete stiff-leg deadlift** stretched position and safe range of motion with the target muscle being Leg press 2 60 seconds Supra-max pump fully elongated. In addition toe press to these dynamic loaded stretching moves, do loaded *Use the heaviest weight possible while still achieving a full range of static stretching at the end motion. Hold each contraction for 3 seconds at the movement’s apex. of the workout to encourage Do 10 partial reps from the bottom after the set. greater elongation of the **Bend your knees at the bottom of the lift. muscle belly.
DECEMBER – JANUARY 2016 | FLEX 77 BODYBUILDING 101
DAY 2 CHEST, SHOULDERS AND TRICEPS
EXERCISE SETS REPS GOAL EXERCISE SETS REPS GOAL
Incline 3 10 Activate Dumbbell lateral 1 30 Supra-max dumbbell press and pump raise (with partials) pump
Barbell 6 8 Train Rope pushdown 4 12, 12, 10, Supra-max incline press* explosively 10 pump Seated machine 3 10, 8, 8 Activate Lying triceps 2 10 Work chest press and pump extension muscle from stretched Stretch push-up** 2 10 Work position muscle from stretched position *Do not let the bar touch your chest. **Place two flat benches or raised step platforms about Dumbbell 3 10 Activate 90cm apart. Place one hand on each bench so your body bentover lateral and pump is in a wide-grip push-up position between the benches. Seated Smith 3 6 Train Do a push-up, sinking very low. Drive up to return to the machine press explosively starting position.
78 FLEX | DECEMBER – JANUARY 2016 ABS
Train abs twice a week on any two days of your choosing
Pick one lower-abs exercise from the following list and do two sets of 25 reps. Hanging leg raise
Leg raise with elbows supported on pad
Decline bench leg raise
Pick one upper-abs exercise from the following list and do two sets of 15–25 reps. Incline sit-up
Rope pulldown/ crunch
Band crunch
DECEMBER – JANUARY 2016 | FLEX 79 BODYBUILDING 101
On all exercises, Montgomery takes great care to focus on the working muscle. This is a key component to bodybuilding success and takes a great deal of time to perfect.
DAY 4 BACK AND BICEPS
EXERCISE SETS REPS GOAL EXERCISE SETS REPS GOAL
Meadows row* 2 8 Activate and pump Dumbbell pullover 2 10 Work muscle from stretched position Deadlift 4 6 Train explosively Hammer curl** 2 10 Supra-max pump Narrow-grip 2 Failure Supra-max pump chin-up EZ-bar preacher 2 10 Supra-max pump curl*** *Place one end of a barbell in the corner of a wall. Load plates on the opposite end. Stand parallel (facing) to the bar. Grab the end of the bar with an overhand grip – this will be the short side of the barbell. Row the barbell toward your rib cage, similar to a one-arm dumbbell row. **Do 5 partial reps from the bottom after each set. ***On the last set, have a partner give you 4 forced reps or do a dropset.
80 FLEX | DECEMBER – JANUARY 2016
THE LEGEND AND THE
WHAT HAPPENS WHEN A CURRENT PHYSIQUE CHAMP (SADIK HADZOVIC) LEARNS UNDER THE APPRENTICEBY JOE WUEBBEN PHOTOS BY PER BERNAL
GUIDANCE OF THE AESTHETICS ICON HIMSELF (FRANK ZANE)? YOU’RE ABOUT TO FIND OUT. Three-time Mr Olympia Zane schools men’s physique standout Hadzovic in the fine art of posing.
I went to, everyone has been comparing me to this guy Frank Zane,” says Hadzovic. “And I had no idea who he was. I literally thought that he was somebody my age who went to the same gym as me at different hours. Everyone kept telling me, ‘You look like Zane’, and I’ve never even met this guy. I’m like, ‘What time does he train? Where’s he at?’ It wasn’t until a few years ago when I was on the internet that I stumbled across some bodybuilding footage and saw Frank Zane. And I was like, ‘Holy crap, this guy is a former Mr Olympia. That’s a f-ing compliment.’ And here I was thinking this guy was a normal dude.” Finally, this past summer, Hadzovic flew out to the US to visit Zane’s personal The two had to a bodybuilding career gym for an impromptu meet. Just look at that saw him win three physique evaluation and the resemblance. consecutive Mr Olympia accompanying training Sadik Hadzovic, titles from 1977–79. No tutorial courtesy of his owner of arguably doubt Zane, now 73, aesthetic predecessor the most aesthetic could teach Hadzovic a – all captured by FLEX male physique in the thing or two considering photographer Per Bernal. world after winning his perspective and “It was incredible,” says the men’s physique reputable wisdom for Hadzovic. “To me, that title at the 2015 all things developed, was better than meeting Arnold Classic, and chiselled and symmetrical. the president of the United Frank Zane, the man “What’s funny is, the States. Frank Zane to me who set the bar for past 10 years of my life, is like God. I daydreamed
aesthetics during no matter what gym and thought about meeting AND FITNESS; OF WEIDER HEALTH INC. COURTESY ZELLER/FITNESS PUBLICATION, ART OPENER:ZANE:
84 FLEX | DECEMBER – JANUARY 2016 LEG EXTENSION
Here’s an exercise that beginners and advanced bodybuilders alike think they have down pat. Not much to it, right? You lower the weight down until just before the plates rest on the stack, then you extend your knees all the way and hold the contraction for a count or two at the top of each rep. Zaane has a different idea about how to perform leg extensions for carving in maximum quad detail.
Frank says: “Sadik needs to do a lot of leg extensions and basically learn to show cuts in his quads without having his knees locked all the time. That was one of the things we worked on. And then one-leg extensions is something he can do before competition using, like, four sets of 25 reps per leg with a limited range that worked, I kept it and of motion – just from THE MASTER PUSHES THE STUDENT implemented it. The stuff halfway up to locking out. Because that’s how that didn’t work, I just left you get the quads to THROUGH A GRUELLING SET OF LEG it alone. I’m the best guy come out, by tensing in the world at what I do, them a lot. I told him to EXTENSIONS WITH THE GOAL OF and I did it without Frank. do this every day. But that doesn’t mean that “But you don’t try ETCHING IN HIGH-DEF DETAILS. I can’t learn new things. to hold the top of the I’m constantly looking to extension on each rep improve. He’s someone and squeeze. I see I respect, so I know that people push the weight all the way up and then this man, and not only did just be wearing Bermuda if I implement 50 percent try to hold it at the top, I get to meet him, but he’s shorts all the time. I mean, of what he taught me, it’s but you can’t do it. They also giving me his honest he’s at the top of the going to make me that much catch it on the way down opinion and advice. I’m still physique division now, better onstage. I know the and then they drop it real in disbelief that it actually but he’s a ways away stuff that I like, I know the fast. What I told Sadik happened. I’m lucky.” from having what we stuff that he likes, and I put was, push it up as hard Zane praised Hadzovic’s would call a ‘classic them together and make my as you need to, and then blend of fully developed physique’ as far as old- own little formula.” let it down slow. Always muscles, a tiny waist and school standards go.” In the following pages, a slow negative.” astute symmetry, but he Hadzovic doesn’t we break down all the Sadik says: “Frank said also had constructive mind croiticism, but he also pointers Zane gave that I need more detail criticism. “Sadik has understands the Hadzovic. If the prodigy in my quads, and he said some great strong areas, if-it-ain’t-broke-don’t- can translate his elder’s that I could accomplish but he’s got some weak fix-it concept. “I’m a very insight into an even this in a matter of four points, too,” said Zane receptive person,” he more impressive stage weeks time. He wants following the photo shoot. says, “and I went into this presence, the men’s me to go into the 20– to “And he needs to address experience like a sponge. physique division could 25-rep range. And he those if he wants to make I wanted to absorb as see an Olympia three- also wants me to do my leg extensions one leg at it to the top. You can’t much as possible. The stuff peat of its own. a time. And then I do 20 reps with both legs after we targeted each leg.” NUGGETS OF WISDOM BONUS TIPS FROM BODYBUILDING’S ZEN MASTER
One-arm dumbbell overhead triceps extension “This is one of the best, if not the best, exercise for the posterior head of the triceps – but only if you get a deep stretch,” says Zane. “I encourage people to lean back a little bit and hold the upper arm close to the head, go way down behind the neck with the dumbbell and don’t quite lock out at the top. Stop just a little short of lockout. With a lot of exercises, locking out is resting the area we’re working. We don’t want that. We want to go right to the point where the tension is increased to the max, and then go back down with it.”
Overhead triceps stretch Zane advises: “The best stretch after pullovers is the one-arm shoulder stretch where you pull your elbow back with one arm at a time. You want to pull your elbow back as far as possible. If you can’t get it back real far, you’re not really going to get maximum serratus development.” 86 FLEX | DECEMBER – JANUARY 2016 ART ZELLER/FITNESS PUBLICATION, INC. COURTESY OF WEIDER HEALTH AND FITNESS OF WEIDER HEALTH INC. COURTESY ZELLER/FITNESS PUBLICATION, ART You’d expect to find a few classic Frank says: “They still make these DONKEY machines from yesteryear in Zane’s Nautilus donkey calf raise machines. personal gym. The donkey calf raise is I have one of the originals from 1978. one such piece that caught Hadzovic’s Donkeys are one of the best exercises CALF eye as he perused the weights room. for working your calves.” But this machine is anything but a relic Sadik says: “Frank likes this exercise in Zane’s mind; he still considers it one a lot. For me, I just saw that donkey RAISE of the best calf developers there is. calf raise machine and said, ‘Bro, that’s Makes you wonder why so many gyms an awesome calf machine. Can I try it?’ got rid of them. I liked the way these felt.”
they’re not getting lower lats. But Sadik still has to ONE-ARM work on his form. He has a tendency to arch his back. What he has to do is round DUMBBELL ROW his back out as he gets into the low-stretch position.” This is another exercise, development and width and With this exercise, I got like the leg extension, a small waist. But as the the best results when the Sadik says: “Frank said where Zane goes against lats go down, they just sort upper body was parallel I can bring out my lower the grain on technique. In of go straight down. They to the floor or slightly lats a little more, so that’s this case, he tweaks the don’t sweep. They don’t downward to the floor. why I’m standing on that form to hit one common curve around at the bottom. A lot of times you see wooden platform. And I weak area of the lats. “If you do dumbbell people doing this exercise used to bring the dumbbell rows correctly, you can with a knee on the bench down a little lower to my Frank says: “Sadik needs really get that lower, outer and the upper body at a waist and navel area, but lower lats. His upper lat, so that’s why I showed 45-degree angle to the he wanted me to bring it body looks great. His him this exercise. I had floor. And they’re pulling it up to where I’m actually upper lats are great. He him standing on a block up and basically working touching my chest. So I has tremendous deltoid to get a lower stretch. traps and rear deltoids and found that a little unique.”
DECEMBER – JANUARY 2016 | FLEX 87 DUMBBELL PULLOVER
The pullover isn’t as he did a lot of Nautilus your head down as far as do, you relax the areas popular these days as it pullovers. And then I had a possible. You lower the you’re working. It’s not was in the ’70s, but plenty good vacuum, and I did dumbbell with your arms like a pullover machine of physique athletes are a lot of pullovers. slightly bent as low as where you have stress still doing it. But are they “Range of motion here you possibly can – very, the whole way. You only doing it correctly? Zane is important. First thing to very low, try to touch the have it from all the way had a few pullover pointers do is lie across the bench, floor. And then, with your back until over your face, for Hadzovic on this day. and the base of your arms bent at the same and that other portion you neck, right under the skull, angle, you pull it over so it can’t get with the pullover; Frank says: “As far as should be exactly at the stops right over your nose you have to get it with the exercises that develop edge of the bench. And or your mouth. Don’t go straight-arm pulldown. the serratus muscles, then you want to hang past that, because if you If you do, you have a dumbbell pullovers will do superior combination. it, and pullovers in general, That pullover/pulldown really. If you have a superset is great for Nautilus pullover machine, popping out the serratus.” that can get it, but really ZANE’SVACUUMPOSEWASONEOF the best thing is the Sadik says: “I’ve been dumbbell pullover. Who THEBESTOFALLTIME.HADZOVIC doing pullovers for a had a good vacuum pose? long time, but one thing Well, not many people. Bill Frank told me is that I have Pearl had it, and he did a WORKSPULLOVERSINTHEHOPESOF a tendency to hyperextend lot of dumbbell pullovers. my back. So he wanted me Mike Mentzer had a pretty MATCHINGTHEMASTER’SFORM. to keep my lower back in good vacuum, too, and more of a neutral position.”
88 FLEX | DECEMBER – JANUARY 2016 SPLIT THE DIFFERENCES
HADZOVIC’S TRAINING SPLIT DAY 1 Chest DAY 2 Back DAY 3 Legs DAY 4 Delts DAY 5 Cycle repeats (no rest days) “I do HIIT cardio every single morning in a fasted state,” says Hadzovic. “I train abs every other day, and I don’t train arms anymore because I don’t want them to get too big. I like training arms, but we have to cater to the judges.”
ZANE’S TRAINING SPLIT (Circa Late-1970s) DAY 1 Back, biceps, forearms, abs DAY 2 Abs, thighs, calves DAY 3 Chest, shoulders, triceps, abs DAY 4 Rest DAY 5 Cycle repeats
DECEMBER – JANUARY 2016 | FLEX 89 ONE-ARM AND TWO-ARM LAT STRETCH
Traditional stretching techniques are a lost art in modern-day bodybuilding as well as in the fitness community at large. But Zane still swears by it, placing as much emphasis on stretches as he does on lifting sets.
Frank says: “The way we train here at my gym is, immediately after we do a set we do a stretch that works the body part we’re training. So if you’re doing, let’s say, front pulldowns or low cable rows, you do a two-arm lat stretch to keep the blood in the area, to keep it warmed up and to enhance flexibility. The one-arm lat stretch is just hitting one lat at a time, and that’s what we do right after one-arm dumbbell rows to pop out the lats. Enhanced flexibility will help your posing, but it will help in your workout, too. You’ll get a better pump, you’ll stay warmed up, you’ll lessen the chance of injuries, you may even be stronger on your next set. So it helps everything. I think if you don’t stretch enough and you just train heavy and slow all the time, you’ll STRAIGHT-ARM lose your range of motion to some extent. You’ve PULLDOWN got to train that too.” Sadik says: “In The straight-arm pulldown area while you’re working The last exercise on the between every set, is an exercise that it, and then getting sore body part sort of has a Frank had me stretch. requires a high degree of there the day after the transition into the next And I’ve been doing that mind-muscle connection workout. That’s how you body part. religiously on back days FLEX to hit the desired target. find out what’s working “We’re using what’s ever since.” It’s an isolation move what. With this exercise, called a Tri-Bell that can easily cease to you should feel it in the attachment. If I did these isolate when you use too serratus and also the with a straight bar, it would much body English. Most posterior head of the be with a closer grip.” people consider this a triceps, just as you do dedicated lat exercise, with pullovers. I would Sadik says: “Frank but not Zane. work that combination didn’t want me to as the last exercises in squeeze and hold at the Frank says: “With any my chest routine, and peak of the contraction. exercise, you have to then traditionally I work He’s all into tempo and discover if you’re doing triceps right after that, movement, so he doesn’t it right by, first of all, since my triceps are want any holding or feeling the pump in that pumping up somewhat. contracting at the peak.”
90 FLEX | DECEMBER – JANUARY 2016 For a limited time only, FLEX readers get a further 10% off! Visit: JesExtender.com.au/FlexPromo 2015 IFBB VICTORIAN CHAMPIONSHIPS
BY SIMON FAULKNER PHOTOGRAPHS BY GARY PHILLIPS
IT WAS A MASSIVE TURN-OUT IN EVERY SENSE OF THE WORD FOR THE IFBB VICTORIAN BODYBUILDING CHAMPIONSHIPS.
The 2015 IFBB also took time to sit at the Labrada unexpectedly flipped off the stage in Victorian Bodybuilding Nutrition Booth and meet, take a begun to pose through the audience. Championships was photo and chat with all of the fans. Sergio Jr is clearly his father’s son hosted and presented Sergio was extremely approachable when you compare their physiques. once again by Tony Doherty and his and essentially blended in with the In particular seeing him hit the victory capable team. It was a “stacked” crowd. Having him in the audience pose made famous by his father. It show, with over 100 competitors watching and clapping along must was a sight to be seen and even had of an exceptional standard along have also been a special addition to the judges shaking their heads. with guest poser Sergio Oliva Jr. The the event for those competing. The 2015 IFBB Victorian Kingston Arts Centre in Moorabbin, At a midway point in the finals the Championships were a great Victoria, offered great stage lighting stage was cleared for the much success and gave a very high and seating along. The venue created anticipated guest poser, whose number of quality competitors a buzzing atmosphere for both bodybuilding pedigree is surpassed the opportunity to compete in the spectators and competitors. by none who walk the planet. Having Amateur Olympia to be held on the Sergio was doing his first guest emerged as his own man from the Gold Coast last this year. Once again posing ever, yet wasn’t daunted inevitable shadow left by his father Tony Doherty brought an exciting by his task and conducted himself – non other than the late Mr Olympia guest poser and an excellent show in a professional manor. It was Sergio Oliva – Sergio emerged from leading into the IFBB Nationals fantastic to see him sitting in the the side of the stage and gracefully which is sure to be extremely crowd watching the majority of the posed with well angled shots only competitive if they are up to the pre-judging as well as the finals. He exhibited by excellent posers. He then standard seen in Victoria. FLEX
92 FLEX | DECEMBER –JANUARY 2016 Mens Novice Physique class: 1. Reece Adams, 2. Evan Berard, 3. Josh Watkinson.
Junior Bikini line-up: 1. Anita Bass, Mens under 90 kg top three: 1. Ankur Sharma, 2. Giselle Kaplan, 3. Char Thomson. 2. Aaron Wood, 3. Julian Gaylor.
DECEMBER – JANUARY 2016 | FLEX 93 IFBB VICTORIA FULL RESULTS Men’s Junior Women’s Fitness 1 Chris Owen 1 Anastasia Kostic 2 Momo Saad 2 Alysha Cliff 3 Alex Skulski Figure Open Men’s Masters 1 Emily Fraresso 1 Matt Mclean 2 Kelly Sammut 2 Brian Emerson Women’s Physique 3 Senol Yaman 1 Sarah Alexander Men’s Novice 2 Sandra Jose 1 Chris Webb 3 Kimberly De Bono 2 Steve Zammitt Men’s Physique Novice 3 Danny Koydovski 1 Reece Adams Men’s Classic 2 Evan Berard Bikini Open winners: 1. Anna McManamey, 2. Julia Barnard, 3. Katie Jean. 1 Kane Douglas-Somett 3 Josh Watkinson 2 Saeed Mazinani Men’s Physique Open 3 Nathan Cahill 1 Kyle Keran Junior Bikini 2 Rigo Gasio 1 Anita Bass 3 Peter Jovanovic 2 Giselle Kaplan Men’s Under 70kg 3 Char Thomson 1 Gil Laconsay Bikini First Timers Men’s Under 80kg 1 Marie Jose Rodriguez 1 Dryden Mercuri 2 Aleysha Tokai 2 Matt Manjivio 3 Rachel Hart 3 Eugene Teo Bikini Novice Men’s Under 90kg 1 Zoe O’Meara 1 Ankur Sharma 2 Anastacia 2 Aaron Wood Papathanaiou 3 Julian Gaylor 3 Evie Wonder Men’s Under 100kg Bikini Open 1 Steve Bennett 1 Anna McManamey 2 Blake Walker 2 Julia Barnard 3 Aaron Azzopardi 3 Katie Jean Men’s over 100kg Figure First Timers 1 Harry Vlahos 1 Kelly Tran 2 Jarrod Little 2 Renee Walker 3 Mike Hulusi Figure Novice 1 Vanessa Tranfield 2 Ingrida Steponavice 3 Rachel Saccoa
Figure Open: 1. Emily Fraresso, 2. Kelly Sammut.
94 FLEX | DECEMBER – JANUARY 2016 IFBB VICTORIA
Junior Mens bodybuilding: 1. Chris Owen, 2. Momo Saad, 3. Alex Skulski.
Mens Novice bodybuilding class: 1. Chris Webb 2. Steve Zammitt, 3. Danny Koydovski.
Over 100kg Men: 1. Harry Vlahos, 2. Jarrod Little, 3. Mike Hulusi.
Master Mens bodybuilding: 1. Matt Mclean Mens Physique Open: 1. Kyle Keran, 2. Rigo Gasio, 3. Peter Jovanovic. 2. Brian Emerson, 3. Senol Yaman.
DECEMBER – JANUARY 2016 | FLEX 95 IFBB VICTORIA
Figure Novice top 3: 1. Vanessa Tranfield, 2. Ingrida Steponavice, 3. Rachel Sacco.
Guest Poser Sergio Oliver Jr.
Mens Under 100kg: 1. Steve Bennett, 2. Blake Walker, 3. Aaron Azzopardi.
Mens Classic top 3: 1. Kane Douglas-Somett Under 90kg Champion Ankur Sharma. 2. Saeed Mazinani, 3. Nathan Cahill.
96 FLEX | DECEMBER – JANUARY 2016 IFBB VICTORIA
Under 70kg champion Gil Laconsay. Bikini Novice: 1. Zoe O’Meara, 2. Anastacia Papathanaiou, 3. Evie Wonder.
Men’s Under 80kg: 1. Dryden Mercuri, 2. Matt Manjivio, 3. Eugene Teo.
Figure First Timers: 1. Kelly Tran, 2. Renee Walker.
Show promoter Tony Doherty watches on as Sergio Oliver Jr poses for his fans.
DECEMBER – JANUARY 2016 | FLEX 97
MAXX YOUR LEGS
IFBB PRO MAXX CHARLES BLASTS HIS LEGS IN PURSUIT OF HIS DREAM BY JAMES RILEY PHOTOGRAPHS BY PER BERNAL
“I’VE ALWAYS BEEN INTO BODYBUILDING, ALWAYS WANTED TO COMPETE,” says 2015 IFBB Tampa Pro champ of Arnold Schwarzenegger, whom “How many people must have Maxx Charles. He’s sharing details I knew only from the movies. He had similar thoughts? They see about his typical volume-heavy, was amazing. Then someone these Mr Olympias, and it becomes three-hour leg workout and said, ‘You know he does this other their dream, the only thing that explaining the motivation behind thing – he’s not just an actor.’ And would satisfy them,” he says, such self-inflicted torture. Before he when I saw this other thing Arnold laughing. “You can want to be, you gets to discussing his latest training did – bodybuilding – and I saw his can try to be, but if you don’t have session at Bev Francis Powerhouse pictures in the magazines, that was the genetic potential – well, what if Gym in New York, he explains what all I wanted to do with my life. I you don’t? What then?” led him down the iron path. wanted to be a bodybuilder, and Hexed genetics was not the “WhenIwas6or7,Iwasinawe “I wanted to be Mr Olympia. quandary faced by Charles, born in
DECEMBER – JANUARY 2016 | FLEX 99 MAXX CHARLES
PLATE- LOADED SQUAT 5–6 SETS, 6 REPS “You’ve got to focus on pushing everything from the ground up. I do these two ways. For Week 1, I usually drop my body forward to put all the pressure on the quads, stop at the bottom, and Port-au-Prince, Haiti, who nurtured and “People would tell me to give push back up very then carried those iron dreams with him competition a try, and I’d say, ‘I’m not when he moved to the US in the early ready. I want to be better.’ All I had slowly. This puts a 1990s. The hulking 180cm 38-year-old, to go by were the magazines I was lot of pressure on who spends long days and weekends reading. In them I’d see guys who were working as an IT tech in New York, was the best, the very best, the No. 1’s, my knees, so for bursting with genetic potential. What and I didn’t look like them. I didn’t know Week 2, I push my kept Charles away from the stage had about prepping for a contest or how nothing to do with self-doubt regarding they got to look like that. I loved the body backwards to his ability to add muscle. gym and lifting weights, but I didn’t take the pressure off my knees.”
100 FLEX | DECEMBER –JANUARY 2016 CHARLES’ TRAINING SPLIT know anything about nutrition jump into competing and in his next contest, Charles MONDAY and diet. working towards my dream.” finally earned his first IFBB Glutes & hams “Well, because they kept After three years at the Pro League title, winning the TUESDAY telling me I should try, I finally national level, Charles won Tampa Pro this past August. Chest did it – not because I believed the super-heavy weight and With the victory, Charles WEDNESDAY I was ready, but because overall titles at the 2013 earned the right to stand Quads they believed in me. ‘Why NPC USA at the age of 36. onstage at bodybuilding’s THURSDAY not?’ I decided on a contest, At his pro debut at the 2014 ultimate competition: the Shoulders and two weeks before the New York Pro, he finished Mr Olympia. He carried the FRIDAY contest I spoke to someone in fifth place. Three months momentum from Tampa Back about nutrition. He said to after that, at the Tampa Pro, straight into Las Vegas, SATURDAY eat only chicken and rice. I Charles landed in fourth. coming in 12th place. Arms did that for two weeks, went In his return to the New “The Olympia is my SUNDAY Off into the contest and won. York Pro in 2015, he notched ultimate goal – the goal of That’s how I finally made the a third-place finish. Then, a lifetime,” Charles says.
HACK “I used to try to keep my lower back off of the pad, which SQUAT pushes the glutes that tie into the lower back very hard. 3–4 SETS, I stopped pushing my back forward to keep the quads under 20–30 REPS tension. I’ll usually go up to eight or nine plates.”
DECEMBER – JANUARY 2016 | FLEX 101 MAXX CHARLES
LEG EXTENSION 3–4 SETS, 20–30 REPS “Keep the lower back against the pad and squeeze your quads at the peak. I like to put my quads under constant tension when I do extensions.”
CHARLES’ STATS BIRTHDATE Feb. 21, 1977 BIRTHPLACE Haiti CURRENT RESIDENCE Huntington, NY HEIGHT 180cm WEIGHT 143 kilos off- season; 120 kilos contest CAREER HIGHLIGHTS 2015 New York Pro, 3rd; Tampa Pro, 1st; 2014 New York Pro, 5th; Tampa Pro, 4th; 2013 NPC USA Championships, super-heavyweight and overall (earned pro card) ONLINE Facebook and Twitter: @Dominate2DMaxx SPONSOR Scitec Nutrition
“WHEN I LOOKED AT ARNOLD, IT INSPIRED ME TO WANT TO BE A BODYBUILDER, TO WANT TO BE MR OLYMPIA.”
102 FLEX | DECEMBER – JANUARY 2016 MAXX CHARLES
CHARLES’ LEG WORKOUT LEG PRESS EXERCISE SETS REPS 20 SETS, Plate-loaded squat 5–6 6* 20–30+ REPS Hack squat 3–4 20–30 “This is my bread-and-butter legs Leg extension 3–4 20–30 exercise. I do 10 working sets with rep Leg press 10 + 10* 20–50* counts anywhere from 20 to 30 to 50. Then NOTES Charles is a volume monster, and his workouts can stretch to 3½ hours. The rep counts cited here represent I do 10 dropsets and increase the reps as minimums that he often exceeds in the gym. the weight decreases. I might do 80–100 *Perform 10 working sets of 20–50 reps, followed by 10 dropsets, with the rep count increasing each set as the reps on the final dropset.” FLEX weight drops. Execute 80–100 reps on the last dropset.
“YOU CAN WANT TO BE SOMETHING, BUT WHAT IF YOU DON’T HAVE THE GENETIC POTENTIAL? I JUST THOUGHT, ‘I CAN DO THAT’.”
DECEMBER – JANUARY 2016 | FLEX 103
BY JOE WUEBBEN PHOTOGRAPHS BY PER BERNAL
PEC PUNISHER
ROELLY WINKLAAR ISN’T SATISFIED WITH HIS CHEST DEVELOPMENT. THIS WORKOUT SHOULD REMEDY THAT SOON ENOUGH.
Every bodybuilder has atleasts one weak area. RoellyWWinklaar says his chestche is one of his. Perhaps he’s being modest. Photos of his side chest and most muscular poses suggest his pecs are doing just fine – heavily striated, thick from top to bottom, not overpowered by his enormous arms. But hey, if a 112-kilo guy says he needs to work on something, then maybe he does.
DECEMBER – JANUARY 2016 | FLEX 105 “I’M ALWAYS TRYING TO GET MY PECS BIGGER,”
he says. “I’d like them to be up to par with my best body parts, like arms and quads. A lot of bodybuilders don’t like training their weak areas. Not me. Working on my weaknesses means I’m improving. If you neglect your weaknesses, you’re getting worse because symmetry is so important in our sport, especially when you’re standing with the best on the Olympia stage.” As you’ll see from Winklaar’s training split, he trains his chest twice a week on its own in a morning workout when he’s fresh. (He trains his shoulders later that day.) The late Joe Weider would have called this the “Priority Principle”. When you want to bring up a weak area, give it your full attention and make sure it’s not negatively affected by previous work on a tie-in muscle. “You have to be smart with how you schedule your training,” says Winklaar. “You have to think about how working certain muscle groups will affect others.” The day before hitting his chest (Monday), Winklaar trains his legs. The day before that, he rests. The pecs are at full capacity WINKLAAR’S CHEST WORKOUT come Tuesday, and they EXERCISE SETS REPS certainly need to be for Winklaar performs 1-2 light the 20-set onslaught he Incline barbell press 4* 12 warm-up sets of machine presses puts his chest through. before his working sets of incline If this gruelling gauntlet Machine press 4* 12 barbell presses. of presses, flyes and Machine flye 4** 12 *Increase the weight each set. pullovers doesn’t bring Cable crossover 4** 12 **Stay with the same weight on up Winklaar’s so-called all sets. weakness, nothing will. Dumbbell pullover 4** 12
Training note: “I don’t hold myself to certain rest periods between sets,” says Winklaar, “but I don’t rest very long. I would say I probably take 30 to 45 seconds between sets.”
106 FLEX | DECEMBER – JANUARY 2016 INCLINE BARBELL PRESS
Start Lie back on an incline bench and grasp the bar with an overhand grip outside of shoulder width. Unrack the bar and start with it directly over your upper chest, arms extended. Execution Slowly lower the bar to your upper chest. Touch the bar to your chest lightly, then press it back up to the start position without locking out your elbows. Winklaar Says “I go as heavy as possible on big exercises like incline presses. This is the best exercise for adding size.” MACHINE PRESS
Start Adjust the without letting seat of a machine the weight rest press so the handles on the stack are in line with your between each rep. lower chest in the Winklaar says down position. Keep “This is another your feet flat on the exercise I go heavy floor and your back on. Because you’re and head against the using a machine, it’s pad. a little bit safer than Execution Press a barbell. You can the weight until your really load up on elbows are extended weight without but not locked out. having to worry so Slowly lower the bar much about injury.” to the down position
DECEMBER – JANUARY 2016 | FLEX 107 ROELLY WINKLAAR Start Height 170cm Weight 112kg Adjust the seat of a chest return to the start position without Birthdate June 22, 1977 flye machine so that the handles letting the weight rest on the stack. Residence Willemstad, are at chest level. Sit on the seat Winklaar Says Curaçao with your back flat against the pad, “The pecs are Nickname “The Beast” grasp the handles and begin with isolated from the triceps with or “Samurai” your arms straight out to the sides machine flyes. It’s important on Career Highlights 2014, Nordic and your elbows slightly bent. these single-joint exercises to Pro, 1st; 2013-14, Wings of concentrate on the target muscle Execution Strength Chicago Pro, 1st; Contract your pecs to stimulate as many fibres as 2012, Nordic Pro, 1st; 2010 to bring your hands together. When possible.” New York Pro, 1st your hands touch, squeeze your pecs hard for a count, then slowly MACHINE FLYE
108 FLEX | DECEMBER – JANUARY 2016 Start CABLE CROSSOVER Set the pulleys on both sides of a cable station to above shoulder height and attach handles to them. Grab the handles, position yourself directly in the middle of the station and step forward a foot or two so that the weights aren’t resting on the stack. Begin with your arms extended out to your sides and your elbows slightly bent.
Execution Keeping only a slight bend in your elbows, contract your pecs to bring the handles together in a wide arc in front of your lower chest. Bring your hands together (or cross your hands over one another so your wrists touch to get a stronger contraction), then squeeze your pecs together hard for a count. Slowly return the handles to the start position.
Winklaar Says “Focus on the inner pecs at the top of the rep to create separation between the pecs. Squeeze hard at the end.”
DECEMBER – JANUARY 2016 | FLEX 109 DUMBBELL PULLOVER Start With your body hips below the level of the bench, feel a stretch in your pecs. Contract perpendicular to a flat bench the dumbbell straight out over your your pecs to return the dumbbell to and holding a dumbbell with both chest with your arms straight. the start position. hands, place the backs of your shoulders on the bench with your Execution With your elbows Winklaar Says “Pullovers aren’t knees bent and feet flat on the slightly bent, lower the dumbbell popular, but they are a good change floor in front of you. Drop your back and behind your head until you of pace from presses and flyes.”
TRAINING SPLIT
MONDAY AM Quads, glutes PM Hamstrings TUESDAY AM Chest PM Shoulder s, traps WEDNESDAY AM Back PM Biceps, triceps THURSDAY AM Quads, glutes PM Hamstrings FRIDAY AM Chest PM Shoulder s, traps SATURDAY Back, biceps, triceps (all done in the same workout)
SUNDAY Rest
NOTE Winklaar trains abs and calves twice a week, but not always on the same days. FLEX
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“The Gift” takes out his fifth Olympia. Can he make it six? PHIL HEATH Check out his track record so far:
2015 IFBB Mr Olympia: 1st 2008 IFBB Mr Olympia: 3rd 2014 IFBB Mr Olympia: 1st 2008 IFBB Arnold Classic: Runner-up 2013 IFBB Mr Olympia: 1st 2008 IFBB Ironman Pro: 1st 2013 IFBB Arnold Classic Europe: 1st 2007 IFBB Arnold Classic: 5th 2012 Sheru Classic: 1st 2006 IFBB New York Pro: 1st 2012 IFBB Mr Olympia: 1st 2006 IFBB Colorado Pro Show: 1st 2011 IFBB Mr Olympia: 1st 2005 NPC USA’s: 1st Men’s Heavyweight & Overall Champ (Pro Card) 2011 Sheru Classic: 1st 2005 NPC Junior Nationals: 1st Men’s Heavyweight: Overall Champ 2010 IFBB Mr Olympia: 2nd 2004 NPC Colorado State: 1st Men’s Heavyweight: Overall Champ 2010 IFBB Arnold Classic: 2nd 2003 NPC Colorado State: 1st Men’s Light-Heavyweight 2009 IFBB Mr Olympia: 5th 2003 NPC Northern Colorado: 1st: Men’s Novice & Open:Overall Champ PER BERNAL
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