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SPONSORS THE OLYMPIA—WIN TIX NOW! P.52<br />

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INSIDE THIS MONTH<br />

JULY/AUGUST <strong>2017</strong><br />

COVER PHOTOGRAPH BY ROBERT REIFF<br />

DEPARTMENTS<br />

16<br />

CHAIRMAN’S LETTER<br />

A message from our<br />

chairman, president, and<br />

CEO, David J. Pecker.<br />

18<br />

ONLINE<br />

Stay current with all the<br />

hot topics trending now at<br />

FLEXonline.com.<br />

20<br />

HIT LIST<br />

Everything you need to<br />

know this month to make<br />

life worth living.<br />

FEATURES<br />

30<br />

THE LION OF WINTER<br />

Ten years after he last<br />

competed, the eight-time<br />

Mr. Olympia is older, wiser,<br />

bruised, and battered,<br />

but he’s still irrepressibly<br />

Ronnie “Ain’t Nuthin’ but a<br />

Peanut” Coleman.<br />

100<br />

MACHINE-MADE PECS<br />

This machine-only<br />

chest routine will make<br />

your pecs grow.<br />

110<br />

GET RIPPED...WITH NO<br />

CARDIO!<br />

Ignite hypertrophy and<br />

melt away fat.<br />

136<br />

ARNOLD: IN HIS<br />

OWN WORDS<br />

On July 30, Arnold<br />

Schwarzenegger<br />

126<br />

celebrates his 70th<br />

birthday. It’s been a<br />

remarkable 70 years in<br />

which he attained No. 1<br />

status in bodybuilding,<br />

Hollywood, and California<br />

politics. We review the life<br />

and extraordinary times<br />

of Arnold through the<br />

prism of his own words.<br />

142<br />

PROFESSIONAL BADASS<br />

From hockey fights to<br />

high heels, IFBB pro<br />

bikini competitor Katie<br />

Chung Hua proves she’s<br />

a force in fitness.<br />

176<br />

RISE AND DINE<br />

Start your day with these<br />

protein-packed recipes.<br />

182<br />

POWERBUILDING 2.0<br />

Combine the best<br />

of powerlifting and<br />

bodybuilding to build<br />

dense muscle and freak<br />

strength in six weeks.<br />

192<br />

NO MORE BAD<br />

WORKOUTS<br />

Use indicator sets to<br />

customize your training<br />

for maximum results.<br />

202<br />

THE NEW MECCA<br />

OF MUSCLE<br />

How Bev Francis’<br />

Powerhouse Gym<br />

became the most<br />

legendary bodybuilding<br />

center on the planet.<br />

22<br />

JUST THE FACTS<br />

Groundbreaking research<br />

and must-have tips in<br />

the training and nutrition<br />

universe.<br />

45<br />

1ST SET<br />

All the happenings with<br />

Mr. Olympia Phil Heath,<br />

212 Olympia champ <strong>Flex</strong><br />

Lewis, the entire Team<br />

Weider roster, and more.<br />

67<br />

LIFT<br />

Techniques that work,<br />

routines that produce<br />

results, and other things<br />

to help you make the<br />

most of your gym time.<br />

83<br />

FOOD & SUPPS<br />

Everything you need to<br />

eat, drink, or mix first and<br />

then drink, to help you<br />

reach your bodybuilding<br />

and fitness goals.<br />

212<br />

LAST SET<br />

Contest results, athlete<br />

updates, and more.<br />

224<br />

THE SHOT<br />

This moment from 2009<br />

featured the Father of<br />

Bodybuilding, the late Joe<br />

Weider, in his last FLEX<br />

photo shoot.<br />

COURTESY OF WEIDER HEALTH & FITNESS; CHRIS LUND<br />

14 FLEX | JULY/AUG ’17


Algeria Argentina Australia Bahrain Belarus Belgium Chile Croatia Ecuador Egypt France Germany Gibraltar<br />

FROM THE CHAIRMAN<br />

LUCKY 7?<br />

PHIL HEATH IS AIMING<br />

TO BECOME THE OLYMPIA-<br />

WINS RECORD HOLDER,<br />

BUT HE NEEDS TO CAPTURE<br />

SANDOW NO. 7 FIRST<br />

ON THIS MONTH’S COVER<br />

we feature a man many consider<br />

to be history’s greatest bodybuilder:<br />

eight-time Mr. Olympia Ronnie<br />

Coleman. During his peak years,<br />

Ronnie was so dominant that his<br />

closest rivals would all but concede<br />

that they were competing for second<br />

place—before the contest! To date,<br />

the only other person to notch eight<br />

Olympia victories is Lee Haney, every<br />

bit the bodybuilding legend as is<br />

King Coleman. Yet this year we may<br />

witness a challenger to Ronnie’s and<br />

Lee’s all-time record come within one<br />

victory of matching these two legends.<br />

Phil Heath has already won six<br />

straight Sandows and will be going for<br />

a seventh on Sept. 16. You might<br />

assume that as the six-time defending<br />

champ, victory No. 7 is all but assured.<br />

Yet a win is far from guaranteed.<br />

Dexter Jackson, Shawn Rhoden,<br />

Big Ramy, Cedric McMillan, Roelly<br />

Winklaar, and surging stars like<br />

Brandon Curry, Dallas McCarver, and<br />

Sergio Oliva Jr. would all love to be the<br />

man who deposes the king. Uneasy<br />

lies the head that wears the crown,<br />

it is said, and Phil Heath knows that<br />

he will need to be at the top of his<br />

game if he wants to keep his crown<br />

firmly in place.<br />

Of course, men’s open bodybuilding<br />

is but one of many, many exciting<br />

competitions and expo spectacles<br />

taking place in Vegas. For details<br />

on all that will be happening Olympia<br />

Weekend, and to purchase a ticket, go<br />

to mrolympia.com. And if you do join<br />

us this September, you may very<br />

well get to shake hands with Ronnie,<br />

Lee, and the select few who have<br />

earned the title Mr. Olympia over the<br />

past 52 years.<br />

CHAIRMAN AND CHIEF EXECUTIVE OFFICER<br />

DAVID PECKER<br />

EDITORIAL<br />

VP/Editorial Director<br />

SHAWN PERINE<br />

Managing Editor, Enthusiast Group/Books<br />

BRIAN GOOD<br />

West Coast Editor DAVE IAN LEE<br />

Senior Editor ZACK ZEIGLER<br />

Senior Writer GREG MERRITT<br />

Senior Web Editor ANGELICA NEBBIA<br />

Editor ANDREW GUTMAN<br />

Copy Chief PEARL AMY SVERDLIN<br />

Copy Editors<br />

JEFF TOMKO, YEUN LITTLEFIELD,<br />

STEVE LEVINE<br />

Research JAMES RILEY<br />

Editorial Production Director<br />

RUSSELL MENDOZA<br />

Editorial Associate Director<br />

VICTOR KIM<br />

Digital Director DECLAN O’KELLY<br />

Editorial Assistant ROSE MCNULTY<br />

ART<br />

Art Director RAMÓN GAMARRA<br />

Designer CYNTHIA NG<br />

Contributing Designer SEAN OTTO<br />

Photo Director ANTHONY NOLAN<br />

Staff Photographer/Photo Editor<br />

ERICA SCHULTZ<br />

Photo Editor GABY CHIANG<br />

EDITORIAL CONTRIBUTORS<br />

MICHAEL BERG, ADAM BIBLE,<br />

ERIC BROSER, BRYAN HAYCOCK,<br />

ROGER LOCKRIDGE, STEVEN STIEFEL,<br />

JOE WUEBBEN<br />

PHOTO & ART CONTRIBUTORS<br />

Photographers<br />

IAN SPANIER,<br />

CHARLES LOWTHIAN, PER BERNAL<br />

Contributors<br />

ALBERT BUSEK, CARUSO, BILL COMSTOCK,<br />

ISAAC HINDS, KEVIN HORTON,<br />

CHRIS LUND, CHRIS NICOLL,<br />

ROB PICK, PAVEL YTHJALL, ART ZELLER<br />

PRODUCTION<br />

Production Manager ANN MCCAFFREY<br />

Distribution Manager MARC MELCHER<br />

INTERNATIONAL PUBLISHING,<br />

ENTHUSIAST GROUP<br />

Group Publisher SAMANTHA LUND<br />

TEL: +44 (1) 1423 550 848<br />

e-mail: slund@weideruk.com<br />

FOREIGN EDITIONS<br />

ADVERTISING<br />

EVP/Group Publishing Director<br />

CHRIS SCARDINO<br />

Associate Publisher-Integrated Marketing<br />

JAMES CRESS<br />

Advertising Director DARA MARKUS<br />

Associate Director of Marketing<br />

SAMANTHA DITATA<br />

EASTERN SALES OFFICE<br />

4 New York Plaza,<br />

4th Floor, New York,<br />

NY 10004; (212) 339-1900; fax (212) 510-1947<br />

Digital Sales Manager MIKE MYERS<br />

Digital Account Manager EMILY KUHN<br />

Business Manager IVELISE ESTREMERA<br />

Administrative Assistant TRACY GUNTHORPE<br />

DETROIT SALES OFFICE<br />

RPM Associates, 285 Coats Road,<br />

Suite 206, Lake Orion, MI 48362;<br />

(248) 690-7013<br />

Detroit Sales Representative JAY GAGEN<br />

MIDWESTERN SALES OFFICE<br />

1005 West Grove Street, Arlington Heights,<br />

IL 60005; (312) 545-8041; fax (847) 749-0469<br />

Sales Director DARRIN KLAPPRODT<br />

WESTERN SALES OFFICE<br />

6420 Wilshire Blvd., 15th Floor,<br />

Los Angeles, CA 90048; (818) 595-0473<br />

Senior Account Director TALIN BOUSTANI<br />

SOUTHEASTERN SALES OFFICE<br />

1000 American Media Way, Boca Raton,<br />

FL 33464-1000; (561) 997-7733;<br />

fax (561) 266-0664<br />

WEIDER PUBLICATIONS, LLC<br />

A SUBSIDIARY OF AMERICAN MEDIA INC.<br />

CHAIRMAN, PRESIDENT<br />

& CHIEF EXECUTIVE OFFICER<br />

DAVID PECKER<br />

Executive Vice President/<br />

Chief Marketing Officer KEVIN HYSON<br />

Executive Vice President/Chief Financial Officer/<br />

Chief Operating Officer CHRIS POLIMENI<br />

Executive Vice President, Digital Media<br />

Operations/CIO DAVID THOMPSON<br />

Senior Vice President/Chief Digital Officer<br />

BRIAN KROSKI<br />

Senior Vice President, Operations ROB M. O’NEILL<br />

Vice President, Consumer Marketing<br />

EPHRAIM R. BRENNAN<br />

President of the IFBB Professional League<br />

JIM MANION<br />

Founder and Chairman Emeritus<br />

JOE WEIDER (1920–2013)<br />

DAVID J. PECKER<br />

Chairman, President,<br />

and Chief Executive Offi<br />

of American Media Inc.<br />

Guatemala Ireland Italy Jordan Kazakhstan Kuwait Latvia Lebanon Lithuania Luxembourg Malta Mexico Netherlands New Zealand Oman<br />

Paraguay Peru Philippines Qatar Russia Saudi Arabia Spain Syria Thailand Turkey United Kingdom Uruguay Venezuela<br />

DISCLAIMER Please consult your physician before beginning any exercise<br />

or diet program, or when making changes in an existing program.<br />

PRINTED IN <strong>USA</strong><br />

WE ASSUME NO RESPONSIBILITY FOR RETURNING UNSOLICITED MATERIAL, INCLUDING<br />

BUT NOT LIMITED TO PHOTOS, ARTWORK, MANUSCRIPTS, AND LETTERS.<br />

16 FLEX | JULY/AUG ’17


NEW!<br />

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TECHNOLOGY<br />

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HYDROXYCUT ®<br />

THE WORLD’S FIRST-EVER<br />

DUAL-DELIVERY COMBINATION CAPSULE<br />

Hydroxycut ® SX-7 ® Revolution is the world’s fi rst and only<br />

side-by-side dual-delivery thermogenic. Powders are the favored<br />

delivery system for most pill products because they can deliver<br />

more active ingredients in the right doses. Other ingredients are<br />

preferably taken as liquids, such as CLA. Separating the capsule<br />

into two halves allows for a delivery system that succeeds the<br />

limitations of outdated liquid and powder pills used by many<br />

competitor products. The impermeable membrane maintains<br />

ingredient stability for rapid diffusion. It’s technology meeting<br />

efficacy without compromise, and it’s available exclusively at GNC.<br />

T<br />

ADVANCED WEIGHT LOSS<br />

Subjects taking C. canephora robusta<br />

lost an average of 10.95 lbs. in 60 days<br />

with a low-calorie diet, and 3.7 lbs. in<br />

8 weeks with a calorie-reduced diet<br />

and moderate exercise.<br />

UNMATCHED NEUROSENSORY<br />

Unrivaled sensory experience from<br />

an advanced Neurosensory Matrix<br />

including huperzine A, choline<br />

bitartrate, yohimbe and lion’s mane.<br />

ULTIMATE THERMOGENESIS<br />

Extreme energy, enhanced mental<br />

focus and ultimate thermogenesis<br />

from a precise and scientifically<br />

researched dose of caffeine anhydrous.<br />

COMBINATION<br />

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Ingredient stability<br />

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impermeable isolation<br />

ENCAPSULATED<br />

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Featuring premium<br />

Clarinol ® A-95 CLA – the<br />

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SEPARATION<br />

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1<br />

Based on AC Nielsen FDMx sales data for Hydroxycut ® caplets.<br />

Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © <strong>2017</strong><br />

MUSCLETECH.COM


PHIL HEATH<br />

FLEX LEWIS<br />

JUAN MOREL<br />

STEVE KUCLO<br />

IFBB VANCOUVER PRO<br />

The third-annual Vancouver Pro/Am on July 8 to 9 showcases IFBB Pro League<br />

competition and BCABBA Provincial Championships. All IFBB pro division<br />

winners qualify for this year’s Olympia Weekend. At the expo, Battle Field Fight<br />

League will host a professional and amateur event that will be a stepping-stone<br />

to the UFC. Plus, it includes the Canadian National Qualifier for powerlifting and<br />

the BC Provincial Championships for strongman and -woman. Be sure to watch<br />

coverage at FLEXonline.com. For more, go to vancouverproshow.com.<br />

WILLIAM BONAC<br />

SHAWN RHODEN<br />

LIKE US AT FACEBOOK.COM/FLEXMAGAZINE AND<br />

INTERACT WITH OUR 2 MILLION OTHER FANS.<br />

CHECK OUT OUR DAILY UPDATES BY FOLLOWING US<br />

ON TWITTER AT @FLEX_MAGAZINE.<br />

AMIR MARANDI<br />

18 FLEX | JULY/AUG ’17


NEW! 1<br />

exCLUSiVe<br />

<br />

THE BEST WORKOUTS<br />

<br />

ULTIMATE PRE-WORKOUT EXPERIENCE<br />

MuscleTech ® researchers have once again redefined the pre-workout<br />

category! Shatter SX-7 ® Revolution features never-before-seen<br />

dual-phase, multi-particulate technology, engineered for explosive<br />

energy and enhanced focus. The cutting-edge formulation is designed<br />

to increase nitric oxide levels, promoting vasodilation for enhanced<br />

nutrient delivery and intense muscle pumps. It also contains a<br />

scientifically studied dose of betaine for superior gains in lean<br />

muscle, strength and power. Take your workouts to the next level with<br />

Shatter SX-7 ® Revolution, the most powerful pre-workout on the market.<br />

1 INTENSE PUMPS & MUSCLEBUILDING POWER<br />

A powerful dual-dose combination of both L-citrulline plus<br />

L-citrulline peptides for intense muscle pumps, as well as a<br />

scientifically studied dose of betaine for superior gains in lean<br />

muscle, strength and power!<br />

2 ENHANCED MUSCLE AND STRENGTH<br />

A 3.2g scientific dose of CarnoSyn ® beta-alanine shown to<br />

enhance the muscle- and strength-building process.<br />

3 EXPLOSIVE ENERGY & ULTIMATE NEUROSENSORY<br />

Featuring never-before-seen encapsulated TeaCrine ® ActivSphere,<br />

plus lion’s mane, guayusa, and both immediate- and sustainedrelease<br />

caffeine for the best focus, energy and intensity.<br />

250mg<br />

TEACRINE ®<br />

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L-CITRULLINE PEPTIDES*<br />

3.2g<br />

CARNOSYN ®<br />

BETA-ALANINE*<br />

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1 MuscleTech ® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present.<br />

Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © <strong>2017</strong><br />

MUSCLETECH.COM


5 THINGS<br />

TO KNOW<br />

THIS MONTH<br />

5.11 RECON<br />

TRAINER<br />

These trainers are<br />

lightweight and flexible<br />

and constructed mainly<br />

of breathable mesh<br />

with a durable leather<br />

overlay that can stand<br />

up to outdoor training.<br />

The best part: They<br />

won’t break the bank.<br />

$59.99, 511tactical.com<br />

TRX GO<br />

While it shouldn’t make<br />

up your entire routine,<br />

training with your own<br />

body weight recruits<br />

more of your core<br />

and better challenges<br />

your muscular stability.<br />

Also, consider that<br />

curling your own body<br />

weight is more than<br />

you could ever load up<br />

with your barbell. The<br />

TRX Go is portable,<br />

durable, and lightweight<br />

and hangs from any<br />

power rack, tree,<br />

or pole. $129.95,<br />

trxtraining.com<br />

June 7<br />

DR TEAL’S EPSOM SALT<br />

MUSCLEMEDS<br />

CARNIVOR MASS<br />

BIG STEER<br />

MuscleMeds’ Carnivor Mass<br />

has 50 grams of protein per<br />

four scoops, and its aminos<br />

are 350% more concentrated<br />

than those in steak. It also<br />

features iSpike, an exclusive<br />

tech that quickly boosts<br />

insulin, so you get an anabolic<br />

impact that promotes muscle<br />

growth and tissue repair. For<br />

guys who can’t get enough of<br />

Carnivor, the company has<br />

introduced the Big Steer<br />

option, a full 15-pound tub<br />

of beef protein powder<br />

goodness for maximum gains.<br />

musclemedsrx.com<br />

$5.50 for 3 lbs, bedbathandbeyond.com<br />

COURTESY OF SONY PICTURES ENTERTAINMENT INC.<br />

20 FLEX | JULY/AUG ’17


A COMPREHENSIVE, FULLY-DOSED<br />

A.M./P.M. VITAPAK ® PROGRAM.<br />

Scientifically designed to meet intense nutritional needs.<br />

Meticulously delivered over time. For brutally real results.<br />

Featuring:<br />

- Raw Nutrients Multivitamin - Clinical Strength Omega-3s<br />

- Liver Guard<br />

- Digestive Enzymes<br />

- GlucoBolic - ZMAg P.M.<br />

BRUTE SCIENCE<br />

NEW & ONLY AT GNC<br />

GNC.COM/BEYONDRAW


JUST THE FACTS<br />

FEEL-GOOD WAVES<br />

According to a study<br />

from New Mexico<br />

Highlands University,<br />

the pressure waves<br />

that are created when<br />

we walk send waves<br />

through the arteries that<br />

significantly modify and<br />

can increase the supply<br />

of blood to the brain.<br />

Scientists discovered<br />

that even though you<br />

hit with a lighter step<br />

when walking, it creates<br />

a larger pressure wave<br />

that boosts blood flow<br />

to the brain even more<br />

than running, optimizing<br />

brain function and giving<br />

us a sense of well-being.<br />

A HAPPY<br />

WALK<br />

UP AND DOWN<br />

U. of Georgia researchers found that 10 minutes<br />

of walking up and down stairs at a moderate pace<br />

was more effective at energizing people than<br />

taking 50 milligrams of caffeine, about what you’d<br />

get from a half cup of coffee or 12 ounces of soda.<br />

POTTY MOUTH<br />

A British Psychological<br />

Society study found<br />

that using profanity<br />

before pedaling on a<br />

stationary bike and<br />

before squeezing a<br />

handgrip produced<br />

more pedaling power<br />

and a stronger grip.<br />

CHRIS LUND; KEVIN HORTON<br />

22 FLEX | JULY/AUG ’17


JUST THE FACTS<br />

HEALTH & NUTRITION<br />

GLUTEN-FREE BAD FOR<br />

HEART HEALTH<br />

70<br />

Percentage of<br />

your daily sodium<br />

intake that you<br />

get from packaged<br />

foods and eating<br />

out, according to a<br />

study in the journal<br />

Circulation.<br />

PERFECT PARTNERS<br />

Scientists at Johns Hopkins studied<br />

the survey responses and records of<br />

more than 10,000 Americans spanning<br />

almost 20 years and found that there<br />

seems to be a direct relationship<br />

between exercise and vitamin D that<br />

supersedes the health benefits of<br />

either factor by itself.<br />

The more the subjects exercised,<br />

the more vitamin D they had in their<br />

blood. In addition, the most active<br />

people—who also had the highest levels<br />

of vitamin D—ended up with the lowest<br />

risk of developing heart disease in<br />

the future.<br />

GETTY IMAGES<br />

SODA AND BRAIN DAMAGE<br />

Two Boston University diet<br />

soda studies found that the<br />

fructose in regular sugary<br />

soda may harm your brain<br />

and switching to artificially<br />

sweetened soda may make<br />

you more likely to have a<br />

stroke or develop dementia.<br />

FREEZE IT<br />

24 FLEX | JULY/AUG ’17


INSTANT CLASSICS.<br />

NEW! ISO100®<br />

PEANUT BUTTER<br />

& CHOCOLATE PEANUT BUTTER<br />

The award-winning 100% Whey Protein Isolate<br />

is now available in new game-changing, absurdly<br />

delicious peanut butter & chocolate peanut butter<br />

flavors. It’s the same fast-digesting, hydrolyzed,<br />

100% whey protein isolate, developed with studied<br />

amounts of protein and BCAAs per serving.<br />

Crush your goals with ISO100.<br />

ISO100 ®<br />

TYPICAL AMOUNTS PER SERVING<br />

PROTEIN<br />

25 g 5.5 BCAAS<br />

g SUGAR<br />


FLEX PRESENTS<br />

KATIE<br />

CHUNG<br />

HUA<br />

PHOTOGRAPH BY<br />

PER BERNAL


THE LEGENDARY AND BRUTAL WORKOUTS THAT BUILT THE PHYSIQUE<br />

OF EIGHT-TIME MR. OLYMPIA RONNIE COLEMAN (“LIGHT WEIGHT, BABY!”)<br />

3 FLEX | JULY/AUG ’17


MONDAY<br />

TUESDAY<br />

BACK<br />

BICEPS<br />

LEGS<br />

EXERCISE SETS REPS<br />

Barbell Curl 3 12<br />

EXERCISE SETS REPS<br />

Deadlift 4 6–12<br />

Dumbbell Curl 3 12<br />

Squat 5 10–12<br />

Barbell Row 3 10–12<br />

Cable Curl 3 12<br />

Leg Press 4 10–12<br />

CHRIS LUND, KEVIN HORTON<br />

T-bar Row 3 10–12<br />

One-arm<br />

Dumbbell Row 3 10–12<br />

SHOULDERS (P.M.)<br />

Military Press 4 10–12<br />

Seated<br />

Dumbbell Press 4 12<br />

Superset with<br />

Front Dumbbell Raise 4 12<br />

Walking Lunge 3 100 yd<br />

Stiff-legged Deadlift 3 12<br />

Seated Leg Curl 3 12


WEDNESDAY<br />

CHEST<br />

EXERCISE SETS REPS<br />

Barbell Bench Press 5 8–12<br />

Incline Barbell Press 3 8–12<br />

Decline Barbell Press 3 8–12<br />

Dumbbell Flye 3 8–12<br />

TRICEPS<br />

Overhead Extension 3 12<br />

Dumbbell Overhead<br />

Extension 4 12<br />

Close-grip Bench Press 4 12<br />

CALVES<br />

Standing Calf Raise 4 12<br />

Toe Press 4 12<br />

THURSDAY<br />

BACK<br />

EXERCISE SETS REPS<br />

Barbell Row 5 10–12<br />

Pulley Row 4 10–12<br />

Lat Pulldown 3 10–12<br />

Rear Lat Pulldown 3 10–12<br />

BICEPS<br />

Incline Dumbbell Curl 3 12<br />

Machine<br />

Preacher Curl 3 12<br />

Superset with<br />

Cable Curl 3 12<br />

SHOULDERS (P.M.)<br />

Seated<br />

Dumbbell Press 4 12<br />

Lateral Raise 3 8–25<br />

Machine Lateral 3 8–25<br />

5 FLEX | JULY/AUG ’17


SATURDAY<br />

CHEST<br />

EXERCISE SETS REPS<br />

Flat Bench<br />

Dumbbell Press 4 8–12<br />

Incline Dumbbell Press 3 8–12<br />

Decline Dumbbell Press 3 8–12<br />

Dumbbell Flye 3 8–12<br />

TRICEPS<br />

Skull Crusher 4 12<br />

Machine Dip 4 12<br />

Superset with<br />

Overhead Extension 4 12<br />

CALVES<br />

Donkey Calf Raise 4 12<br />

Seated Calf Raise 4 12<br />

FRIDAY<br />

LEGS<br />

EXERCISE SETS REPS<br />

Leg Extension 4 30<br />

Front Squat 4 12–15<br />

Hack Squat 3 12–15<br />

KEVIN HORTON, CHRIS LUND (2)<br />

Standing Leg Curl 3 12–15<br />

Lying Leg Curl 4 12–15<br />

MROLYMPIA.COM 6


THE<br />

TEN YEARS AFTER HE LAST<br />

COMPETED, THE EIGHT-TIME<br />

MR. OLYMPIA IS OLDER, WISER,<br />

BRUISED, AND BATTERED AND<br />

HARBORS AN UNWANTED<br />

CONSTANT COMPANION, BUT<br />

HE’S STILL IRREPRESSIBLY<br />

RONNIE “AIN’T NUTHIN’ BUT A<br />

PEANUT” COLEMAN.<br />

LION OF<br />

WINTER<br />

BY PETER McGOUGH<br />

MROLYMPIA.COM 31


IT’S ALWAYS<br />

THERE,<br />

ALWAYS.<br />

Oh, the intensity levels fluctuate;<br />

some days are not as bad as<br />

others, but it’s always there. Like<br />

death, taxes, and that annoying<br />

little Brit lizard on the Geico ads,<br />

it’s always there; a throbbing<br />

reminder of the ransom paid for<br />

past glories. What’s always there?<br />

In the case of eight-time (1998–<br />

2006) Mr. Olympia Ronnie Coleman,<br />

it’s pain. At times stultifying pain,<br />

but it doesn’t stop him from<br />

being who he is and sustaining a<br />

philosophy he has followed since<br />

he started competitive bodybuilding<br />

back in 1990.<br />

This writer knows the pain<br />

is always there. I’ve seen it in<br />

his eyes. Let me tell you a story.<br />

Rewind to Sunday, March 6,<br />

earlier this year. I’m in the lobby<br />

of the Hilton Hotel in downtown<br />

Columbus, OH, the day after the<br />

conclusion of the <strong>2017</strong> Arnold<br />

Classic. It’s just after 6 p.m., and<br />

my wife and I are ready to go out<br />

CHRIS LUND<br />

32 FLEX | JULY/AUG ’17


KEVIN HORTON; CHRIS LUND<br />

gy j<br />

set to leave the lobby when a<br />

hobbling Ronnie Coleman<br />

appears, navigating his way<br />

through the hotel’s revolving<br />

doors. He is supported by two<br />

crutches, the legacy of surgeries<br />

from the past 10 years. He beams<br />

that big smile that has toured and<br />

beguiled the<br />

Arguably more<br />

famous for the<br />

weights he<br />

pushed in the gym<br />

than for winning<br />

eight straight<br />

Mr. Olympias,<br />

Ronnie Coleman<br />

remains a bodybuilder’s<br />

bodybuilder<br />

through<br />

and through.<br />

bodybuilding<br />

world for nearly<br />

three decades.<br />

Incidentally, in<br />

reference to the<br />

sobriquet “the<br />

Big Nasty,” it<br />

does not really<br />

fit him, as that<br />

smile could<br />

light up Ohio. I<br />

approach Ronnie<br />

and give him the<br />

traditional hug and exclaim, “Wow!<br />

Ronnie, is it raining outside? Your<br />

top is wet.”<br />

He grins and responds, “Nah, I<br />

just got back from the gym—that’s<br />

sweat, man.”<br />

He is a little unsteady as I ask<br />

almost incredulously, “You can<br />

hardly walk. What are you doing<br />

going to the gym after you have<br />

manned a booth the whole<br />

weekend, when anyone else who<br />

MROLYMPIA.COM 33


is here this evening is relaxing?”<br />

In that Southern lilt, Ronnie<br />

says, “I train every single day.<br />

It’s something I do, like going to<br />

church—it’s my duty.”<br />

Despite his assurance, it just<br />

didn’t make sense to me that<br />

he would submit his battered body<br />

to daily punishment, especially<br />

when he has every excuse to just<br />

put the dumbbells down and do<br />

curls with a few brews instead.<br />

It seemed incongruous to me<br />

that he is still using the tools that<br />

caused his incapacitation. But<br />

then I’m not Ronnie Coleman—you<br />

may have noticed.<br />

On that blustery Columbus<br />

evening we said our goodbyes,<br />

but the riddle of why Ronnie was<br />

still repping intrigued me, and I<br />

was determined to investigate his<br />

rationale on a deeper level at the<br />

next available opportunity.<br />

Big Ronnie was<br />

an underdog<br />

to <strong>Flex</strong> Wheeler,<br />

Kevin Levrone,<br />

Shawn Ray, and<br />

a host of others<br />

going into the<br />

1998 Mr. Olympia.<br />

But he did what<br />

those future<br />

legends never<br />

accomplished.<br />

THE INTERVIEW<br />

That chance came when my old<br />

buddy Shawn Perine, now VP and<br />

editorial director at AMI, asked<br />

me to interview Ronnie to get an<br />

update on his present situation.<br />

In opening, Ronnie listed the<br />

multiple surgeries he’s had since<br />

2007, the largesse from having<br />

eight Sandows on his mantelpiece.<br />

(On mine I have a photograph<br />

of me as<br />

a 5-year-old<br />

St. Hugh’s milk<br />

monitor and<br />

one of crazy<br />

Uncle Arthur<br />

strangling a<br />

stoat.) The<br />

surgeries<br />

represent a<br />

crazy list—our<br />

subject has<br />

been involved<br />

in more operations than Dwight<br />

Eisenhower in World War II. Neck,<br />

hips, back, knees, legs (why did<br />

the lyric “My hip bones connected<br />

to my backbone” drift into my<br />

consciousness?)—they’ve all been<br />

the focus of a surgeon’s knife.<br />

It’s the back surgeries that<br />

have been the most debilitating<br />

and have left him in crutch mode.<br />

The most serious took place on<br />

Feb. 2, 2016, a few days before<br />

he was about to get on a plane to<br />

fly home from Russia, when his<br />

legs gave way and he couldn’t<br />

walk. The problem was that four<br />

big screws inserted into his lower<br />

back during an earlier operation<br />

had broken and rendered<br />

him to nonwalking status. The<br />

subsequent operation to insert<br />

stronger screws took 13 hours,<br />

confining him to a hospital<br />

bed for a whole month as he<br />

became even more acquainted<br />

with his unwanted companion:<br />

constant pain.<br />

At that February 2016 point he<br />

was told that he would be on<br />

crutches for two years, during<br />

which time he would follow a<br />

CHRIS LUND<br />

34 FLEX | JULY/AUG ’17


NO GAIN, PLENTY<br />

OF PAIN<br />

constant pain for many years now.<br />

Luckily, I’ve always had a high<br />

tolerance for pain. A lot of people<br />

are in a much worse place than<br />

me, so I don’t dwell on it or feel<br />

sorry for myself. Look, I’ve been<br />

training for 28 years. Bodybuilding<br />

started out as a hobby for me.<br />

I joined the Arlington, TX, police<br />

department when I was 26. A<br />

fellow officer trained at the local<br />

Metroflex gym and persuaded me<br />

to go along and join him. The gym<br />

owner, Brian Dobson, saw me and<br />

told me I could be a bodybuilding<br />

world champion and said I should<br />

compete. I said, ‘Nah, I don’t want<br />

to do any bodybuilding, because<br />

you have to do all that dieting and<br />

the circumstances are. Even with<br />

my injuries I’m able to train every<br />

body part. But, nah, I don’t train<br />

heavy anymore.”<br />

Relieved that his days of<br />

800-pound squats are behind<br />

him. I ask him, given his present<br />

tribulations, does he ever in the<br />

dead of night ruminate on the<br />

situation and regret giving his<br />

body such a pounding over so<br />

many years? (For the record,<br />

besides those 800-pound squats,<br />

he’d rep out on the bench with<br />

CHRIS LUND<br />

FLEX |


500 pounds, do barbell rows with<br />

600 pounds, and complete seated<br />

presses with 375 pounds.)<br />

He almost shrieks in defiance,<br />

“No! No! I keep a positive mindset<br />

in everything I do. Do I regret<br />

using such heavy weights? No,<br />

those weights took me to eight<br />

Olympia titles when I never<br />

thought I’d win one. Those<br />

weights enabled me to retire from<br />

my job as a police officer. The<br />

results of those heavy weights<br />

took me all over the world to<br />

meet so many enthusiastic<br />

fans. It enabled me to buy my<br />

mom a brand-new house and a<br />

succession of new cars as a way<br />

of thanking her for the sacrifices<br />

she made for me. I never dreamed<br />

I would be able to repay her like<br />

that. I never dreamed I would be<br />

driving around in a Rolls-Royce.<br />

I’ve done everything I ever<br />

wanted to do in life because of<br />

bodybuilding and those heavy<br />

weights. There can be no better<br />

thing in life than getting paid well<br />

for just doing your hobby. So,<br />

no, I have no regrets about how I<br />

trained—don’t even think about it.”<br />

NO COMEBACKS<br />

After finishing fourth at the 2007<br />

Mr. Olympia, Ronnie still entertained<br />

thoughts of competing. As<br />

recently as 2012 he said he hadn’t<br />

ruled it out. It always seemed to me<br />

that Ronnie, maybe more than any<br />

other bodybuilder, loved competing<br />

and reveled in the onstage<br />

connection with an audience.<br />

Right: Coleman took on all<br />

challengers, such as Jay Cutler<br />

(center) and Victor Martinez.<br />

Below: He bested Cutler with<br />

this final rear lat spread to<br />

win the Challenge Round at the<br />

2004 Mr. Olympia.<br />

KEVIN HORTON<br />

38 FLEX | JULY/AUG ’17


Who was the greatest<br />

bodybuilder of all time? The<br />

debate continues. In this<br />

virtual posedown, Coleman<br />

and Arnold Schwarzenegger<br />

hit their best poses. You be<br />

the judge.<br />

40 FLEX | JULY/AUG ’17<br />

So how big a wrench was it<br />

for him to finally accept that he<br />

would never compete again? He<br />

answered softly and slowly: “I<br />

didn’t want to let go. It was really<br />

difficult for me to accept it was<br />

over. I wanted to go on competing,<br />

but my back injury gave me so<br />

much pain and restricted my<br />

movements and workload so much<br />

that I had to face facts and let go.<br />

I hated to admit it was over, but I<br />

knew there was no chance I could<br />

compete again at the highest level.<br />

So it was hard, but on the other<br />

hand there was a fait accompli feel<br />

about it. There was no room for<br />

discussion—I had no choice. I told<br />

myself, ‘You had a fabulous career;<br />

the truth is, you overachieved in<br />

winning eight Olympias. You’ve<br />

achieved a lot, and now as you<br />

look back at your legacy you have<br />

a lot to be proud of.’ ”<br />

His final words, “I’m happy with<br />

the life I’ve lived and the one I’m<br />

living now.”<br />

And Ronnie, we’re happy with<br />

the joy you gave us as you ruled<br />

your particular jungle like the lion<br />

you are, and the ferocious and<br />

brave lion you continue to be. The<br />

pain is always there, but also<br />

always there is your remarkable<br />

spirit and fortitude. You taught us<br />

many things in the gym and<br />

onstage, but with your present<br />

circumstances, with your undying<br />

resolve, positive attitude,<br />

and sheer will to persevere<br />

you are teaching us all how to<br />

embrace and live life. Thanks,<br />

Ronnie, for the memories<br />

and the lessons. Enjoy your<br />

winter; you’ve earned it.<br />

KEVIN HORTON; PER BERNAL; ART ZELLER/FITNESS PUBLICATIONS INC./COURTESY of WEIDER HEALTH & FITNESS


1 ST ALL<br />

THE HOT<br />

TOPICS IN<br />

BODYBUILDING<br />

& FITNESS<br />

48<br />

PER BERNAL<br />

Mr. Olympia Phil Heath talks<br />

about the role of money in<br />

the sport and a possible<br />

posedown with <strong>Flex</strong> Lewis.<br />

PAGE 46<br />

The 212 Olympia champ <strong>Flex</strong><br />

Lewis opens up about his<br />

various business ventures in<br />

the bodybuilding industry.<br />

PAGE 52<br />

Don’t have a regular training<br />

partner to help ramp up<br />

the intensity? Merlin has<br />

tricks for those who do it solo.<br />

PAGE 54<br />

Francis Benfatto had a<br />

classic physique before<br />

classic physique existed.<br />

Here’s his biceps routine.<br />

PAGE 58<br />

MROLYMPIA.COM 45


1ST SET<br />

ASK THE CHAMP<br />

BY PHIL HEATH,<br />

SIX-TIME REIGNING MR. OLYMPIA<br />

DIVIDENDS<br />

QUESTIONS<br />

ABOUT MONEY<br />

AND A POSSIBLE POSEDOWN<br />

WITH THE 212 CHAMP<br />

AS BODYBUILDING<br />

GROWS IN POPULARITY,<br />

DO YOU WORRY ABOUT<br />

THE INFLUENCE OF<br />

MONEY ON THE SPORT?<br />

I’m not worried at all. That’s the<br />

kind of worry we want to have.<br />

If it all goes to the athletes, then it’s<br />

a good thing for the athletes, and<br />

it’s a good thing for the sport.<br />

It’s not like the NFL—we don’t have<br />

data to quantify what kind of<br />

money is in the sport and where it<br />

all goes. Now that we’re growing<br />

again, I hope that will improve,<br />

and that the athletes will benefit<br />

from the growth as well.<br />

THE LIGHTWEIGHT<br />

CHAMP, FLEX<br />

LEWIS, HAS SAID HE<br />

WOULD LIKE TO DO A<br />

POSEDOWN ONSTAGE<br />

AT THE O WITH YOU,<br />

TO SHOW THE WORLD<br />

HOW THE LIGHTWEIGHT<br />

AND HEAVYWEIGHT<br />

CHAMPIONS COMPARE.<br />

IS THAT SOMETHING<br />

YOU’D CONSIDER DOING?<br />

I think it’s flattering. <strong>Flex</strong> Lewis<br />

is a champion, no doubt. I like the<br />

idea—show what it’s about the<br />

way Arnold and Franco did. But I<br />

would need to know more<br />

before I could get 100% behind<br />

the idea. The way the O contests<br />

are structured now is different<br />

than it was when lightweight<br />

and heavyweight competed as<br />

one group. What is the benefit of<br />

doing it—and is the benefit for<br />

the audience or the bodybuilders<br />

or both? Would it be an exhibition<br />

or a contest to win? Those<br />

would be some things I’d want<br />

to clarify first.<br />

WHAT’S THE<br />

MAXIMUM<br />

WEIGHT YOU ALLOW<br />

YOURSELF DURING<br />

THE OFF-SEASON?<br />

280 pounds.<br />

PER BERNAL<br />

46 FLEX | JULY/AUG ’17


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1ST SET<br />

O ZONE<br />

I GOT<br />

SOMETHING<br />

TO SAY...<br />

JOE WEIDER’S <strong>2017</strong><br />

OLYMPIA WEEKEND is just<br />

around the corner, and as you can<br />

imagine, things are heating up!<br />

Josh Brown sat down with Mr. O<br />

top contender Shawn Rhoden,<br />

2016 Bikini O champ Courtney<br />

King, and <strong>2017</strong> Bikini International<br />

winner Angelica Teixeira for a<br />

series of hard-hitting interviews.<br />

Here are some excerpts to<br />

whet your appetite. For the full<br />

interviews, go to mrolympia.com.<br />

FLEXATRON<br />

FIRED UP!<br />

Shawn Rhoden, last year’s<br />

Mr. Olympia runner-up, unloads on<br />

the reigning Mr. O. You gotta read it<br />

to believe it.<br />

BIGGEST PET PEEVE<br />

People who try to be something<br />

that they’re not.<br />

HE’S A THREE-TIMER<br />

Phil [Heath] won only three Olympias<br />

to begin with. So, saying Phil has<br />

what it takes to be a 10-time Olympia<br />

winner—hey, congratulations on the<br />

six that you won, but in my opinion,<br />

you should have won only three. Kai<br />

[Greene] should have won in 2014.<br />

2015, and 2016. I don’t think Phil should<br />

have won.<br />

10? GIMME A BREAK!<br />

To say Phil is going to win 10<br />

Mr. Olympias is disrespectful to all<br />

the other athletes. I don’t know if<br />

he’s trying to psych himself up, but<br />

that shit doesn’t do anything for me<br />

but make me shake my head and say,<br />

“Hey, good luck!” There are too many<br />

good bodybuilders out there. Phil isn’t<br />

that far out from everybody else. He’s<br />

not dominating the sport. In 2012, yes,<br />

he looked great. Last year he was a<br />

little bit better, but he wasn’t someone<br />

you could shake your head at and<br />

say, “Hey, you know what? He’s going<br />

to win 10 Mr. Olympias.”<br />

STILL MORE ON<br />

WINNING 10<br />

You can’t be Mr. Olympia and<br />

have people boo you. You can’t be<br />

Mr. Olympia and have the audience<br />

walking out during the Olympia<br />

speech. So I don’t see him winning<br />

10. Not while I’m competing.<br />

LOW-ENERGY SHAWN?<br />

That’s a bunch of bullshit. [Laughing]<br />

I pride myself on certain things when<br />

it comes to bodybuilding. When you<br />

spend a lot of time practicing your<br />

posing, you’re not supposed to be<br />

up there shaking like a leaf. Practice<br />

makes perfect. There’s a look of<br />

confidence that says, “Hey, I’ve<br />

done all I could possibly do.”<br />

Bodybuilding is an art. It’s supposed<br />

to look effortless. You’re not<br />

supposed to be onstage fighting<br />

yourself to hit a pose. You should be<br />

able to hit a pose, have it pop, yet still<br />

look relaxed.”<br />

MY VICTORY SPEECH<br />

Thank you, guys, for walking with<br />

me. Thank you, guys, for your support<br />

and standing by me. I told you guys it<br />

was coming, and here we are. We did<br />

it together.<br />

PER BERNAL<br />

48 FLEX | JULY/AUG ’17


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1ST SET<br />

O ZONE<br />

DO THE CLAWS<br />

COME OUT?<br />

COURTNEY I feel that the bikini<br />

division is the cattiest, where some<br />

girls won’t talk to one another. It’s like,<br />

why? I feel like, me, I get along with<br />

every single athlete. I’m never rude.<br />

That reminds me of high school<br />

stuff and not how I’d like to represent<br />

the IFBB.<br />

ANGELICA Thank God, no.<br />

Backstage the feeling is nothing is ever<br />

going to happen until we line up—then,<br />

OK, it’s on. But when we’re backstage,<br />

we kind of have fun. So, I can’t<br />

complain. I’ve never had this problem.<br />

GETTING R-E-S-P-E-C-T<br />

COURTNEY I do feel like we’re<br />

getting more respect. I feel like the<br />

bikini girls are setting a more athletic<br />

but feminine look. It’s showing you<br />

can’t just go and do yoga and train a<br />

couple of times a week. We train five,<br />

six, or even seven times a week like<br />

any other athlete.<br />

ANGELICA I think the respect is<br />

growing for sure. More people from<br />

outside the bodybuilding world come<br />

up and say how much they see how<br />

hard I diet, how dedicated I am, and<br />

how I’m giving it 100%.<br />

BIKINI RUMBLE<br />

Bikini O champ Courtney King and<br />

Angelica Teixeira, who avenged<br />

her 2016 O runner-up by beating King<br />

earlier this year at the Bikini International<br />

(by one point!), open up about their<br />

newfound rivalry.<br />

BIGGEST FEAR IN LIFE<br />

COURTNEY KING Not doing<br />

something I’m truly passionate about.<br />

A goal for me beyond the stage would<br />

be to focus on the bigger picture by<br />

helping people with holistic nutrition<br />

and pursuing what I really want to do<br />

beyond competing.<br />

ANGELICA TEIXEIRA I’m very<br />

close to my family, so to lose<br />

someone very close. So, you know,<br />

the only thing that I really fear in<br />

life is someone that I really love<br />

could die. Thank God that everybody<br />

is healthy.<br />

IF I COULD CHANGE...<br />

COURTNEY Not being such a<br />

people pleaser to everyone. I tend to<br />

do what other people want to do<br />

unless I put my foot down.<br />

ANGELICA My feet! I don’t like<br />

my feet.<br />

UNDER PRESSURE<br />

COURTNEY Pressure fuels<br />

me. When you’re on top, everyone<br />

wants to knock you off. I did the<br />

Arnold, and I did have pressure.<br />

People were asking me, “Why are you<br />

doing the show?” I said, “To prove I<br />

could still do it!” I actually got<br />

second to Angelica, but that is gonna<br />

fuel me so much more for the<br />

Olympia. Don’t look outside at<br />

anyone else, stay in your own head,<br />

and just focus on yourself, you<br />

can push past pressure and<br />

produce results.<br />

ANGELICA I don’t worry about<br />

who is going to be there. We have<br />

social media, of course, so I see<br />

other photos that come out. But I’m<br />

never trying to compare myself to<br />

them. I like to keep focused on myself<br />

and try to do my best.<br />

FAKERS BEWARE<br />

COURTNEY I don’t like to bash<br />

anyone. Whatever you think the ideal<br />

look of fitness is to you, whether<br />

it’s vegan, competing, having a fake<br />

butt—or whatever. Of course, I<br />

don’t think Photoshop sends the<br />

right message, because it portrays<br />

something fake or false to the<br />

audience. At the end of the day, as<br />

I said, whatever you think fitness<br />

should be is what you should follow.<br />

ANGELICA I feel a little down<br />

sometimes, because I see some<br />

people faking the fitness lifestyle. I’m<br />

not saying everybody is like this, but<br />

some people put on gym clothes, act<br />

like they are going to exercise, but<br />

they aren’t. They take a [fake] picture<br />

and buy followers and do very well.<br />

Sadly, most people can’t see what’s<br />

going on. I like to go to the gym<br />

and build muscle. That’s why I love<br />

bodybuilding. I have nothing against<br />

these people, but at least be real.<br />

Like, “OK, I bought it; this is an<br />

implant.” Because if you are telling<br />

your followers and you’re giving them<br />

a booty workout to get a booty like<br />

yours, but you bought it, how is that<br />

a good message? Photoshop is also<br />

an issue. It gives the illusion of a<br />

perfect body. I go to the gym no less<br />

than five times a week, and it’ll never<br />

be perfect. With a touch of the mouse,<br />

[some of the stars on social media]<br />

will be perfect. A lot of followers<br />

believe it and give up.<br />

PER BERNAL<br />

50 FLEX | JULY/AUG ’17


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52 FLEX | JULY/AUG ’17


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1ST SET<br />

ASK MERLIN<br />

BY ERIC “MERLIN” BROSER<br />

Follow on Instagram:<br />

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FLYING SOLO<br />

INTENSITY<br />

TECHNIQUES FOR<br />

TRAINERS WHO<br />

WORK OUT ALONE<br />

DO YOU FEEL ONE CAN<br />

MAKE IT TO THE HIGHEST<br />

LEVELS OF BODYBUILDING<br />

WITHOUT HAVING A<br />

TRAINING PARTNER? I<br />

DESPERATELY WANT TO<br />

COMPETE SUCCESSFULLY<br />

AND MAKE A NAME FOR<br />

MYSELF IN THIS INDUSTRY,<br />

BUT MY PARTICULAR JOB<br />

FORCES ME TO TRAIN IN<br />

THE MIDDLE OF THE NIGHT<br />

WHEN EVERYONE ELSE IS<br />

FAST ASLEEP.<br />

Before I explore this interesting<br />

query further, I will cut to the chase<br />

and tell you straight away that you<br />

most certainly can be a successful,<br />

high-level bodybuilding competitor/<br />

champion while training all by<br />

yourself! Of course, there are<br />

obvious disadvantages to flying<br />

solo in the gym, such as not being<br />

able to utilize certain effective<br />

intensity techniques (like forced<br />

reps or negatives) and needing to<br />

stop short of complete failure on<br />

major exercises like bench presses,<br />

leg presses, and squats—but this<br />

certainly does not mean you cannot<br />

still train “balls to the wall,” my friend!<br />

While I have had several<br />

amazing training partners in my<br />

25-plus years in the gym, I have lifted<br />

on my own for the majority of my<br />

career and yet managed to win<br />

several titles, earn a natural pro<br />

card, and carve out a successful<br />

career in the fitness industry.<br />

The keys to attacking the<br />

weights all by your lonesome lie in<br />

these three vital things: 1) choosing<br />

the right exercises—dumbbell<br />

movements, machines, cables,<br />

2) utilizing intensity amplifiers that do<br />

not require the aid of a partner<br />

(cheat reps, partials, rest-pause,<br />

supersets, dropsets), and most<br />

important, 3) learning to be 100%<br />

self-motivated while consistently<br />

fostering the necessary drive/<br />

passion to push yourself to your<br />

utmost limits in the gym day in and day<br />

out. In bodybuilding, it is the individual<br />

who is singularly responsible for his/<br />

her own success or failure.<br />

2<br />

2<br />

2<br />

2<br />

2<br />

2<br />

/ ³<br />

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embrace and appreciate getting to<br />

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own, because your greatest ally in the<br />

gym is none other than you.<br />

JASON BREEZE<br />

54 FLEX | JULY/AUG ’17


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1ST SET<br />

ASK THE CHAMP<br />

BY FLEX LEWIS, FIVE-TIME<br />

OLYMPIA 212 SHOWDOWN WINNER<br />

GROWTH<br />

INDUSTRY<br />

THE 212<br />

O CHAMP<br />

EXERCISES<br />

HIS BUSINESS<br />

ACUMEN<br />

YOU LAUNCHED<br />

A NEW COMPANY<br />

AT THE ARNOLD<br />

CLASSIC. WHAT<br />

IS THE NEW<br />

COMPANY AND<br />

HOW MANY<br />

DIFFERENT<br />

BUSINESSES<br />

DO YOU HAVE?<br />

I’ve enjoyed working on<br />

the entrepreneurial side<br />

of the industry and take<br />

some pride in the<br />

companies I’ve been<br />

involved in creating.<br />

Bodybuilding has been<br />

at the center of it all.<br />

Here’s a quick overview:<br />

At the <strong>2017</strong> Arnold,<br />

my business partner,<br />

Scott James, and<br />

I were showcasing a<br />

new company, Dragon<br />

Neutraceuticals<br />

(dragonnutra.com),<br />

which specializes in<br />

topical creams.<br />

We have products such<br />

as PharmaLean, an<br />

anticellulite firming<br />

cream that is available in<br />

a roll-on form and in a<br />

precision pen, and<br />

PharmaFreeze, which is<br />

a topical muscle rub.<br />

Arsenal Strength<br />

(myarsenalstrength<br />

.com) offers Americanmade<br />

gym equipment,<br />

specializing in strength<br />

performance. It’s<br />

a line of ergonomically<br />

designed equipment,<br />

like plate-loaded,<br />

pin-select, specialty<br />

benches, which<br />

are fully adjustable.<br />

Arsenal Strength<br />

offers gym design<br />

services, too, and<br />

there’s also a lot of<br />

amazing apparel.<br />

Sinister Labs<br />

(sinisterlabs.co), which<br />

is branded as the<br />

world’s first hardcore<br />

food company, is a<br />

functional food<br />

company. Basically it’s<br />

food for people who<br />

train: caffeine-infused<br />

spreads and powders.<br />

There are almond and<br />

peanut spreads and<br />

chocolate and honey<br />

powders, and it comes<br />

in flavors like Caramel,<br />

Vanilla, and White<br />

Chocolate.<br />

The <strong>Flex</strong> Lewis<br />

brand (flexlewis.net)<br />

includes Project <strong>Flex</strong>,<br />

the <strong>Flex</strong>traordinary<br />

label, my training DVDs,<br />

accessories, clothes,<br />

and all that stuff that<br />

has to do most directly<br />

with my own career.<br />

The website is a place<br />

where fans can find out<br />

the latest in regard to<br />

what irons I’ve got in the<br />

fire, whether it’s social<br />

media, charities I’m<br />

supporting, or events<br />

coming up.<br />

CHARLES LOWTHIAN<br />

56 FLEX | JULY/AUG ’17


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1ST SET<br />

RETRO ATHLETE<br />

BY GREG MERRITT<br />

FRANCIS<br />

BENFATTO<br />

THIS PARADIGM<br />

OF CLASSICAL<br />

BODYBUILDING WAS<br />

BOTH BEHIND AND<br />

AHEAD OF HIS TIME<br />

BORN IN 1957, Francis<br />

Benfatto was a man out of time<br />

when he made his pro debut in<br />

1988. If he had been born a<br />

decade prior, his classical<br />

physique may have allowed him<br />

to challenge the similarly<br />

constructed Frank Zane for the<br />

Olympia title. And if he had been<br />

born three decades later, he<br />

might be a favorite for this year’s<br />

Classic Physique<br />

FLEX FACT<br />

IN THE 1992 O,<br />

BENFATTO<br />

BEAT FUTURE<br />

EIGHT-TIME<br />

MR. O RONNIE<br />

COLEMAN.<br />

Olympia. Instead,<br />

over 19 pro shows<br />

from 1988 to<br />

1993, the 5'6"<br />

Frenchman<br />

struggled to carve<br />

out his own niche<br />

as size standards<br />

expanded. He found his greatest<br />

success on the Olympia stage,<br />

finishing sixth in the drug-tested<br />

1990 O and seventh the following<br />

year. Always, he maintained his<br />

classical shape: narrow hips,<br />

V-shape torso, flowing lines,<br />

artistic poses. His legs lagged,<br />

but his delts and arms could win<br />

shots. In 2006, at age 48 and after<br />

13 years away from the stage (and<br />

a torn pec), he made a surprising<br />

comeback in the Australian Pro,<br />

finishing a respectable sixth and<br />

leaving us to wonder what<br />

could’ve been if only he’d been<br />

born earlier or later.<br />

BENFATTO<br />

ON BICEPS<br />

TRAINING<br />

CHRIS LUND<br />

58 FLEX | JULY/AUG ’17


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1ST SET<br />

DANY<br />

GARCIA<br />

WHICH DO YOU RELY<br />

ON MORE, FREE<br />

WEIGHTS OR<br />

MACHINES? WHY?<br />

On most occasions,<br />

my workout routines<br />

are balanced equally<br />

between both. Many<br />

times the amount of<br />

weight and joint stability<br />

I require for the<br />

movement will dictate<br />

whether I will need to<br />

move to a machine.<br />

RHODEN<br />

DO YOU WORK OUT IN<br />

THE MORNINGS OR<br />

EVENINGS? IF IN THE<br />

MORNINGS, DO YOU<br />

EAT BEFOREHAND?<br />

I always look to<br />

train in the morning,<br />

approximately an hour<br />

after eating. Getting that<br />

done early clears the<br />

way for everything else<br />

I hope to accomplish<br />

during the day.<br />

A LOT OF US WERE EXPECTING TO<br />

SEE YOU AT THE ARNOLD CLASSIC<br />

IN COLUMBUS. WHAT HAPPENED?<br />

I never requested to compete at the<br />

<strong>2017</strong> Arnold Classic in Ohio—that was<br />

just a misunderstanding. Early on,<br />

my name was put on the list in error.<br />

I competed at the Olympia Europe<br />

after a very busy end of the season,<br />

and to be in the Arnold Classic<br />

I would have had to jump back into<br />

prep in January. It was going to be<br />

too much time away from my family<br />

after too much time away already.<br />

I have a 21-month-old toddler at<br />

home, and I wanted to be around<br />

more for her.<br />

WE HEARD YOU WENT TO<br />

DISNEYLAND. ARE YOU A<br />

ROLLER-COASTER FAN?<br />

The fastest ride I go on at Disneyland<br />

is the Pirates of the Caribbean. You’ll<br />

never catch me on a roller coaster.<br />

WILLIAM BONAC<br />

FROM TOP: ALEX ARDENTI; JAMES PATRICK; PER BERNAL<br />

60 FLEX | JULY/AUG ’17


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1ST SET<br />

WEIDER ATHLETES WEIGH IN<br />

STEVE KUCLO<br />

AS YOU’VE GOTTEN<br />

OLDER, WHAT SORTS<br />

OF MODIFICATIONS<br />

HAVE YOU MADE TO<br />

YOUR DIET?<br />

One of the things I have<br />

noticed is that my<br />

appetite is not quite as<br />

strong as it used to be<br />

when I was in my early<br />

20s. Now I still eat<br />

a lot of food, but as I<br />

have put on more and<br />

more muscle over the<br />

years and “muscle<br />

maturity” kicked in, I find<br />

I don’t quite need as<br />

much food to maintain<br />

my muscle mass.<br />

Now, I do have a<br />

really good metabolism,<br />

so I have to make sure I<br />

eat a lot or I will lose<br />

weight quickly. I adapted<br />

in ways that I don’t eat<br />

as much protein as I<br />

used to, but my carbs<br />

are much higher than<br />

they used to be. I can<br />

handle a lot of food now<br />

and stay leaner, and I<br />

believe that comes with<br />

conditioning over the<br />

years. I recall after<br />

bodybuilding shows I<br />

gained anywhere from<br />

20 to 40 pounds within a<br />

week—not fun! Now<br />

after a show if I have a<br />

few meals, I may go up<br />

only five or 10 pounds.<br />

Learning and listening to<br />

my body over the years<br />

is key!<br />

JUAN MOREL<br />

Have a question for our Weider Athletes? Ask it on the FLEX Facebook page for a chance to see it here.<br />

PAVEL YTHJALL; PER BERNAL<br />

62 FLEX | JULY/AUG ’17


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LIF<br />

TRAINING<br />

TIPS<br />

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WORKOUTS<br />

68<br />

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Having a big bench press is at the<br />

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heavy do more harm than good for<br />

building massive pecs? Find out here!<br />

PAGE 72<br />

You want to be wide. No, you want<br />

to be really, really wide. Neil Hill shows<br />

you how to do it with these exclusive,<br />

hard-hitting shoulder workouts.<br />

PAGE 74<br />

Isolate this head of the three-headed<br />

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tape-stretching look you desire.<br />

PAGE 78<br />

MROLYMPIA.COM 67


LIFT<br />

BY GREG MERRITT<br />

MUSCLE<br />

MULTITASKING<br />

WITH STAGGERED SETS, YOU WORK<br />

TWO DIVERSE AREAS TOGETHER<br />

abs with any other<br />

body part. Because<br />

you don’t want your<br />

grip lessened when<br />

doing, say, pulldowns,<br />

forearms should be<br />

worked only with legs;<br />

for similar reasons,<br />

calves can be worked<br />

with anything but legs.<br />

Any staggered work<br />

for biceps, triceps, or<br />

deltoids should also not<br />

rob strength from the<br />

bigger body part. So<br />

you can stagger in<br />

pushdowns with legs<br />

but not with chest<br />

presses (which also<br />

work triceps).<br />

In addition, cardio<br />

can be staggered into<br />

your weight training.<br />

Do 10- to 15-minute<br />

sessions of highintensity<br />

cardio<br />

between body parts.<br />

For example, work<br />

quads, hit the StepMill<br />

for 10 minutes, work<br />

hams, hit the treadmill<br />

for 10 minutes, work<br />

calves, and finish off<br />

with 10 minutes of<br />

elliptical. Instead of 30<br />

minutes of continuous<br />

tedium, you’ve broken it<br />

into more palatable<br />

pieces and kept your<br />

enthusiasm, focus,<br />

and intensity elevated.<br />

And such up-tempo<br />

intervals are better for<br />

burning fat than longer,<br />

lower tempo work.<br />

There are three ways<br />

to do staggered sets:<br />

STOP WASTING<br />

TIME. There’s a lot<br />

of idleness in a workout.<br />

All those rests<br />

between sets are<br />

lost opportunities to<br />

stimulate growth. Of<br />

course, you don’t want<br />

to take away from the<br />

muscles you’re resting,<br />

but you can work an<br />

unrelated muscle during<br />

that downtime. By<br />

hitting two body parts<br />

in the period that you’d<br />

normally work one,<br />

you can multitask your<br />

way to greater gains.<br />

MUSCLE<br />

MULTITASKING<br />

As a name, “staggered<br />

sets” is lame. “Diverse<br />

attack” would be clearer<br />

(and cooler), but<br />

“staggered” means you<br />

can work a smaller body<br />

part by alternating its<br />

sets with only some<br />

of the sets of a bigger<br />

body part. Smaller<br />

usually means calves,<br />

abs, and forearms,<br />

though it might also<br />

mean biceps, triceps, or<br />

deltoids. You can train<br />

Unrelated Supersets<br />

Alternate a set for a bigger<br />

body part, like the back, with<br />

one for a smaller, unrelated<br />

body part, like calves. You<br />

probably won’t want to do<br />

as many sets for the smaller<br />

body part, so simply skip<br />

supersetting one or two<br />

exercises. For example, if you<br />

do 16 sets and four exercises<br />

for the back, you’ll do 12 sets<br />

and three exercises for calves.<br />

Asymmetrical Combos<br />

Do one set for the smaller<br />

body part for every two or<br />

more sets for the larger body<br />

PER BERNAL<br />

68 FLEX | JULY/AUG ’17


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LIFT<br />

TRAINING STYLES<br />

part. For example, complete<br />

one set for abs between<br />

every two sets for arms, and<br />

after 12 sets for bi’s and 12<br />

for tri’s, you’ll also have<br />

cranked out 12 for abs. This<br />

is the classic method of<br />

staggering.<br />

Between Exercises<br />

Perform one set for a smaller<br />

body part between exercises<br />

for larger body parts. For<br />

example, throw in a wrist<br />

curl set after completing<br />

every leg exercise, and over<br />

the course of a workout<br />

consisting of four exercises<br />

for quads and three for hams,<br />

you’ll squeeze in seven<br />

sets for forearms, almost<br />

without noticing.<br />

FAST BUT<br />

NOT FURIOUS<br />

As with other types of<br />

multitasking, staggered<br />

sets save time. By filling<br />

in some of your rest<br />

periods with work, you<br />

can reduce the length<br />

of workouts. But<br />

perhaps the greater<br />

advantage is the<br />

reduction in tedium.<br />

Face it, some exercises<br />

are boring. Most of us<br />

would rather be doing<br />

heavy incline presses<br />

than knocking out<br />

another high-rep set of<br />

leg raises. This is why<br />

too many of us focus<br />

more on the former than<br />

the latter. By staggering<br />

work for calves, abs,<br />

and forearms as well<br />

as cardio, you don’t<br />

have to slog through a<br />

focused routine for<br />

those areas. In essence,<br />

you trick yourself into<br />

doing the work you might<br />

have been tempted to<br />

skimp on or skip.<br />

There are potential<br />

pitfalls to staggering.<br />

First, if done incorrectly<br />

it can rob valuable<br />

recovery time and<br />

strength from one or<br />

both areas. To prevent<br />

this, stick to our<br />

prescriptions for<br />

staggering calves with<br />

upper-body muscles,<br />

forearms with lowerbody<br />

muscles, and abs<br />

and cardio with<br />

anything. Staggering can<br />

also reduce your focus.<br />

But this often depends<br />

on the workout. If you’re<br />

pyramiding up to a<br />

personal best in the<br />

squat, don’t crank out<br />

sets of hanging leg<br />

raises between every<br />

two sets.<br />

Finally, whenever<br />

you pair two different<br />

exercises, there may be<br />

logistical issues. It can<br />

be difficult to keep dibs<br />

on two gym stations.<br />

With staggering, this<br />

is compounded by the<br />

fact that you may be<br />

doing multiple sets of<br />

one exercise before one<br />

set of another, and,<br />

because you’re working<br />

diverse body parts, the<br />

stations may be far<br />

apart. Sometimes<br />

you can do both in the<br />

same spot. Other times,<br />

because you won’t have<br />

a lot of time to wait,<br />

prepare to change it up.<br />

If you were staggering<br />

in standing calf raises<br />

but someone has<br />

staked a claim on the<br />

machine during your<br />

absence, switch to a<br />

different calf exercise.<br />

STAGGERED<br />

SETS BASICS<br />

Train a smaller body part<br />

during rest periods while<br />

working a bigger body part.<br />

Make certain the smaller<br />

body part isn’t stressed<br />

during compound exercises<br />

for the larger body part.<br />

Abs, calves, forearms,<br />

and cardio are the best<br />

candidates for staggered<br />

sets.<br />

STAGGERED<br />

SETS TIP SHEET<br />

The classic method of<br />

staggering is to alternate one<br />

set for the smaller body part<br />

between every two or more<br />

sets for the larger body part.<br />

Try to plan combinations<br />

that you can do in the same<br />

area. For example, dumbbell<br />

flyes and crunches can be<br />

done on the same bench.<br />

Don’t stagger if you need<br />

the rest period to recover<br />

from an exhausting set.<br />

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LIFT<br />

LAB TO GYM<br />

BY BRYAN HAYCOCK PH.DC<br />

LIGHTEN<br />

UP, DUDE!<br />

WHY GOING TOO HEAVY COULD<br />

BE BAD FOR A BIGGER CHEST<br />

HYPOTHESIS<br />

The bench press is<br />

one of the most popular<br />

gym exercises. As a<br />

compound exercise, it<br />

brings multiple muscle<br />

groups—including the<br />

delts and triceps—into<br />

play as prime movers<br />

and stabilizers that<br />

must work together<br />

to balance, direct<br />

movement, and generate<br />

force. It’s easy to think<br />

that the activity of the<br />

primary muscle groups<br />

involved would simply<br />

increase as the load<br />

increases. However,<br />

recent research calls<br />

this into question.<br />

RESEARCH<br />

A study published in the<br />

Journal of Strength &<br />

Conditioning Research<br />

examined the impact<br />

that increasing loads<br />

has on the activation<br />

and contributions of the<br />

chest, front delt, triceps,<br />

and lats during the<br />

bench press. Subjects<br />

performed consecutive<br />

sets of a single repetition<br />

of a bench press with<br />

an increasing load<br />

(about 70, 80, 90, and<br />

100% of their 1RM) while<br />

electromyography (EMG)<br />

readings were taken<br />

from the aforementioned<br />

muscle groups.<br />

FINDINGS<br />

To the researcher’s<br />

surprise, the chest,<br />

which is normally the<br />

prime mover, changes<br />

to a “supportive” prime<br />

mover when the load<br />

reaches maximum. In<br />

other words, as the<br />

weight increases from<br />

80 to 90 to 100% of<br />

the subject’s 1RM, the<br />

chest’s contribution<br />

gives way to the front<br />

delts and triceps,<br />

which essentially take<br />

over as primer movers.<br />

CONCLUSION<br />

As the weight used<br />

during bench press<br />

increases from about<br />

70 to 100% 1RM, the<br />

shoulders and triceps<br />

become the prime<br />

movers of the exercise.<br />

APPLICATION<br />

The activation of the<br />

chest peaked before<br />

reaching 100% 1RM.<br />

This tells us that the<br />

most efficient way to<br />

train the chest is not<br />

with maximum loads.<br />

To put the focus on<br />

building the chest,<br />

75 to 85% 1RM is<br />

best. The authors of<br />

the study also confirm<br />

that to protect the<br />

shoulders from injury<br />

while maintaining the<br />

effectiveness of the<br />

exercise, the bar should<br />

be brought down to the<br />

nipple line, and the hand<br />

placement should be<br />

within 1.5 times the<br />

biacromial width, or the<br />

width from the far end<br />

of the right collarbone to<br />

the far end of the left.<br />

PAVEL YTHJALL<br />

72 FLEX | JULY/AUG ’17


LIFT<br />

NEIL “YODA” HILL<br />

BY NEIL HILL<br />

SHOULDER<br />

SATURATION<br />

WILLIAM BONAC’S 12-WEEK DELT PROGRAM<br />

SINCE HIS FIRST open-class<br />

Mr. Olympia appearance as part<br />

of Team Y3T in 2014, William<br />

Bonac has grown to become one<br />

of the most feared athletes<br />

onstage in bodybuilding. After his<br />

dominating display in 2016 at the<br />

Mr. Olympia (where he took fifth),<br />

we came up with a game plan to<br />

improve for <strong>2017</strong>.<br />

One of the key areas was<br />

adding more width to Bonac’s<br />

already freaky deltoids in order to<br />

emphasize that taper from the<br />

front and back. We also wanted<br />

to bring more width to his upper<br />

back and posterior deltoid tie-in.<br />

Varied Angles<br />

With Bonac, his Y3T program will<br />

always introduce new angles into<br />

his workout to not only add width<br />

and fullness to the area but also<br />

emphasize the tie-in across his<br />

posterior deltoids into his upper<br />

back. This is an area where we’ve<br />

really focused on this year, as<br />

it will add more maturity and<br />

width to Bonac’s physique. For<br />

instance, one Y3T workout might<br />

consist of using conventional<br />

lateral raises superset with<br />

partial lateral raises. The next<br />

workout might focus on lying<br />

cable incline lateral raises. The<br />

point is, to maximize shoulder<br />

development there must be a<br />

varied use of angles to target the<br />

same muscle using the same<br />

exercise. Another important thing<br />

to consider in relation to angles<br />

is range of motion. I will often<br />

shorten the range of motion<br />

Bonac is doing in order to keep<br />

the target area under tension.<br />

Rep-Tempo Manipulation<br />

As with all Y3T workouts, one<br />

of the key principles I focus on<br />

is prescribing very specific rep<br />

tempos. We’ve used a crosssection<br />

of more explosive-<br />

WORKOUTS<br />

WEEK 1 Y3T<br />

Seated Dumbbell Press 3 8–12<br />

Bentover Lateral Raise 4 8–12<br />

NOTES: Eccentric phase three seconds;<br />

rest period between working sets 90 seconds.<br />

WEEK 2 Y3T (ALTERNATE)<br />

4<br />

3<br />

4<br />

WEEK 2 Y3T<br />

Standing Barbell Power Press 6 14–20<br />

Reverse Pec Deck 4 14–20<br />

NOTES: Eccentric phase three seconds;<br />

rest period between working sets 90 seconds.<br />

WEEK 3 Y3T<br />

2<br />

2<br />

Cable Lateral Raise 4 14–20<br />

Bentover Cable Lateral Raise 4 14–20<br />

NOTES: Eccentric phase three seconds;<br />

rest period between working sets 90 seconds.<br />

4<br />

4<br />

2<br />

Seated Dumbbell Press 4 (dropsets) 20–25<br />

SUPERSET WITH<br />

Overhead Cable Crossover 4 20–25<br />

NOTES: Eccentric phase three seconds;<br />

rest period between working sets 90 seconds.<br />

4<br />

IAN SPANIER<br />

74 FLEX | JULY/AUG ’17


ased tempos to target the<br />

fast-twitch fibers in certain<br />

workouts and slowed things<br />

down significantly in other<br />

workouts to hit slow-twitch<br />

fibers. Some workouts there will<br />

be a range of rep tempos used in<br />

order to make a specific area of<br />

the deltoids work harder. For<br />

instance, the posterior deltoid<br />

is harder to isolate in many<br />

instances, therefore the rep<br />

tempo is designed to make this<br />

more achievable.<br />

Rotating Rep Ranges<br />

Usually a Y3T split will work over<br />

three weeks focusing on lower<br />

reps in Week 1, moderate reps in<br />

Week 2, and higher reps in Week<br />

3. However, the deltoids have<br />

more slow-twitch fibers than<br />

many other muscle groups.<br />

As a result, to get as much<br />

fullness into Bonac’s deltoids as<br />

possible—leading to extra width—<br />

we’ve focused on more Week 2<br />

and Week 3 Y3T workouts. We’re<br />

still doing Week 1 shoulder<br />

workouts, but we’re investing<br />

more of his training time on<br />

shoulders in the Week 2 and<br />

Week 3 ranges.<br />

Training Frequency<br />

Bonac will have additional<br />

posterior-deltoid work to include<br />

within back training. This means<br />

that this specific area of his<br />

deltoids is being stimulated more<br />

frequently, thus leading to quicker<br />

improvements within the area.<br />

Machines, Cables,<br />

and Free Weights<br />

Cables are a phenomenal training<br />

tool for achieving added time<br />

under tension, making them a<br />

perfect choice for Week 2 and<br />

Week 3 Y3T workouts. This lends<br />

itself perfectly toward maximizing<br />

sarcoplasmic hypertrophy.<br />

However, during a Week 1 in<br />

which we want to be more<br />

explosive, using free weights and<br />

machines is often favorable.<br />

THE SCHEDULE<br />

You can complete this shoulder<br />

workout cycle over four weeks,<br />

but the program is designed to<br />

last 12 weeks. Once you have<br />

completed all four weeks, repeat<br />

the program again for another<br />

four weeks, then repeat again for<br />

another four weeks.<br />

1<br />

2 Week 2 Y3T (Alternate)<br />

3<br />

4 Week 3 Y3T<br />

5<br />

6 Week 2 Y3T (Alternate)<br />

7<br />

8 Week 3 Y3T<br />

9<br />

10 Week 2 Y3T (Alternate)<br />

12 Week 3 Y3T<br />

Subscribe to Hill’s free daily e-mails<br />

at y3tdisciple.com.


LIFT<br />

ON TRIAL<br />

BY BRYAN HAYCOCK PH.DC<br />

HATE DOING<br />

CARDIO BUT<br />

WANT TO<br />

TORCH FAT?<br />

FOLLOW THESE TWO SIMPLE TIPS<br />

OPENING ARGUMENTS<br />

Defense: Whether you enjoy<br />

cardio or not, it’s a necessity<br />

for bodybuilders who want<br />

to significantly reduce body fat<br />

in a reasonable period of time.<br />

If the primary goal of doing<br />

cardio is to burn fat, as opposed<br />

to increasing aerobic endurance,<br />

one should perform cardio on<br />

an empty stomach. Insulin, which<br />

is the body’s primary storage<br />

hormone, reduces fat mobilization<br />

and oxidation. Insulin is higher<br />

after eating a meal. Thus,<br />

performing cardio while in a<br />

fasted state should lead to the<br />

highest level of fat oxidation.<br />

Prosecution: Performing cardio<br />

in a fasted state will not lead to<br />

greater loss of body fat because<br />

the body will adapt, and if you<br />

burn more fat for fuel during<br />

a given time period, you will just<br />

burn more carbohydrates and<br />

less fat later in the day.<br />

EVIDENCE<br />

Studies have shown that performing<br />

a single bout of exercise in the fasted<br />

states increases fat oxidation compared<br />

with the same exercise in a fed state.<br />

Research has shown that exercise<br />

can increase 24-hour fat oxidation<br />

but only if it is performed before eating<br />

the first meal of the day.<br />

A study looking at changes in body<br />

composition over the course of four<br />

weeks of training in a fasted and a fed<br />

state failed to show statistically<br />

significant differences between fed<br />

and fasted cardio.<br />

Though not statistically significant, the<br />

same study did show 60% greater fat<br />

loss in the fasted group compared with<br />

the fed group over four weeks, even<br />

though caloric intake was matched.<br />

VERDICT<br />

In general, doing your cardio on<br />

an empty stomach will enhance<br />

fat burning compared with cardio<br />

done after a meal.<br />

SENTENCING<br />

Doing cardio before the first meal<br />

of the day, when insulin is lowest,<br />

reduces fat mobilization and<br />

oxidation. When you first begin<br />

your diet, do your cardio on<br />

an empty stomach if possible.<br />

Then, as you get closer to the<br />

show and your body fat is low,<br />

switch to doing cardio after a<br />

small meal in order to preserve<br />

muscle mass.<br />

PER BERNAL<br />

76 FLEX | JULY/AUG ’17


LIFT<br />

CROSSHAIRS<br />

BY BRYAN HAYCOCK, PH.D.<br />

triceps means “three heads”—<br />

the medial, the lateral, and<br />

the long head. The long head<br />

is arguably larger than the<br />

other two, so focusing on it<br />

is a good way to develop<br />

triceps mass. To place more<br />

emphasis on the long head,<br />

use movements with arms<br />

extended above your head,<br />

such as overhead triceps<br />

extensions. This places the<br />

long head in a stretched<br />

position. Another good way<br />

3<br />

3<br />

TITANIC<br />

TRICEPS<br />

FOCUS ON THE LONG<br />

HEAD FOR KING-SIZE ARMS<br />

TRICEPS<br />

Although muscle shape<br />

is largely determined by<br />

genetics, ensuring that<br />

each portion, or head, of<br />

a muscle group is fully<br />

developed will go a long<br />

way toward equalizing<br />

the differences among<br />

them. The triceps are a<br />

good example. The word<br />

to activate the long head is<br />

to use an exercise that forces<br />

you to resist arm abduction<br />

(that is, pulling the arms<br />

away from the body). Two<br />

examples of this would be<br />

triceps kickbacks and<br />

pushdowns with elbows held<br />

in front of the body. Both of<br />

these cause the long head<br />

to contract in order to keep<br />

the upper arm stationary<br />

during the movement.<br />

Alternatives: Lying triceps<br />

extensions with arms angled<br />

overhead. Overhead triceps<br />

extensions using midcable<br />

with a forward-leaning body<br />

position.<br />

When to focus on the long<br />

head: Train underdeveloped<br />

muscles at the beginning<br />

of your workout. Warm up<br />

the elbows with pushdowns<br />

before going heavy.<br />

Form and function: The<br />

origin of the long head is on<br />

the infraglenoid tubercle of<br />

the scapula (the underside<br />

of the shoulder blade near<br />

the shoulder joint). The<br />

insertion is at the olecranon<br />

process of ulna (the back<br />

of the elbow).<br />

KEVIN HORTON<br />

78 FLEX | JULY/AUG ’17


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NUTRITION TIPS TO FUEL TRAINING AND GROWTH<br />

88<br />

SALLY WILLIAMS/GETTY IMAGES<br />

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PAGE 84<br />

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PAGE 86<br />

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MEAL OF THE MONTH<br />

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INGREDIENTS<br />

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CARBS<br />

FAT<br />

ABOUT THE CHEF<br />

84 | JULY/AUG ’17


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A-OK<br />

POTATOES<br />

EAT FOR ENERGY WITH<br />

THESE FIVE TASTY<br />

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4<br />

SERVE THEM<br />

Peel a sweet potato, then<br />

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and stir in 2 tbsp water.<br />

Season with tsp ground<br />

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to taste. Cover with wax<br />

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about 5 minutes.<br />

1<br />

2<br />

3<br />

5<br />

COOK A<br />

SPAETZLE<br />

EAT THEM<br />

GRILLED<br />

MAKE A<br />

TRUFFLE<br />

NUKE THEM INTO<br />

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Spray a plate with nonfat<br />

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potato, then slice inch<br />

thick with a mandoline.<br />

Place slices on plate in a<br />

single layer. Sprinkle with<br />

Old Bay and microwave<br />

for 1 minute. Flip chips over<br />

and microwave for an<br />

additional minute. Repeat<br />

process for remaining slices.<br />

Blend 1 cup peeled grated<br />

sweet potato, 1 tbsp cold<br />

water, ¼ cup egg-white<br />

powder, and salt and nutmeg<br />

to taste. With a spatula, push<br />

mixture through a colander<br />

and into a pot of 6 quarts<br />

boiling water. Cook 10<br />

seconds; drain. Cook spaetzle<br />

on a skillet until lightly<br />

browned. Add chopped sage,<br />

spinach, and chicken stock.<br />

Cook until stock thickens.<br />

Preheat grill to high. Peel a<br />

sweet potato, then cut into<br />

½-inch-thick disks. Lay them<br />

on grill, spray with nonfat<br />

cooking spray, and season<br />

with salt and pepper to<br />

taste; grill 2 minutes per<br />

side. Mix ½ tbsp coconut<br />

nectar with ½ tsp minced red<br />

jalapeño. Drizzle over disks.<br />

Top disks with 1 tbsp plain<br />

fat-free Greek yogurt and<br />

3 tbsp pumpkin seeds.<br />

Place ½ cup peeled grated<br />

sweet potato in a bowl and<br />

microwave 2 to 3 minutes.<br />

Stir in 2½ tsp cocoa powder,<br />

2 packets monk fruit powder,<br />

½ tsp coconut oil, and salt to<br />

taste; freeze 4 minutes. In a<br />

separate bowl, combine<br />

2¼ tsp shredded coconut and<br />

½ tsp erythritol. Form potato<br />

mixture into 2 balls, place in<br />

shredded coconut bowl, and<br />

coat completely.<br />

GETTY IMAGES<br />

86 FLEX | JULY/AUG ’17


FOOD & SUPPS<br />

ASK THE R.D.<br />

I DON’T LIKE SPORTS<br />

DRINKS OR ANY OF<br />

THAT SUGARY STUFF.<br />

ARE THERE ANY FRUITS<br />

I CAN HAVE POST-<br />

WORKOUT INSTEAD?<br />

—MICHAEL A., CARMEL, IN<br />

CARBOHYDRATES<br />

are very important for<br />

stopping the catabolic<br />

effect that training<br />

causes. Consume them<br />

as soon as possible<br />

after training—if you go<br />

without them for more<br />

than a couple of hours<br />

after your workout, the<br />

window that allows for<br />

your best gains closes<br />

until your next lift.<br />

There’s another<br />

reason, too. If you’re<br />

training hard, you’re<br />

depleting your muscles’<br />

glycogen levels, which<br />

need to be replenished.<br />

This necessitates taking<br />

in carbs—with some<br />

protein mixed in—so<br />

you can refill glycogen<br />

stores and be fully<br />

recovered for your next<br />

session. (Recommended<br />

carbs-to-protein<br />

ratios usually range<br />

from 2-to-1 to 4-to-1.)<br />

According to dietitian<br />

Chris Mohr, Ph.D.,<br />

sports drinks are a<br />

good choice for<br />

endurance athletes, but<br />

fruit is better after the<br />

average weight-training<br />

session. “Fruits provide<br />

the necessary carbs,<br />

as well as nutrients,<br />

which are great for<br />

your body, like fiber,<br />

vitamin C, and a whole<br />

slew of other powerful<br />

vitamins, minerals, and<br />

antioxidants,” Mohr says.<br />

It’s also always<br />

preferable to take in<br />

some natural sugars<br />

rather than the<br />

processed sugars like<br />

high-fructose corn<br />

syrup that are added<br />

to most sports drinks.<br />

If you can supplement<br />

the fruit with a<br />

protein shake made<br />

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provides more helpful<br />

carbs through lactose)<br />

it should provide<br />

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As for which<br />

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88 FLEX | JULY/AUG ’17


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CALORIES<br />

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PROTEIN<br />

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CARBS<br />

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This leads to greater muscle<br />

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92 FLEX | JULY/AUG ’17


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PER BERNAL<br />

94 FLEX | JULY/AUG ’17


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100 FLEX | JULY/AUG ’17


BY JOE WUEBBEN<br />

MROLYMPIA.COM 101


102 FLEX | JULY/AUG ’17


We use machines to build<br />

things every day. Machines<br />

build cars; they build roads;<br />

they build computers; they<br />

build robots. So why not build<br />

your body with machines?<br />

Ask a dozen trend-following New Age trainers this question, and<br />

about 10 of them will respond emphatically, “Because machines<br />

aren’t functional.”<br />

Incorrect. Machines are without a doubt functional—that is,<br />

functional at building lean muscle mass in all areas of the body, in<br />

this instance the pecs. We’re big fans of dumbbells and barbells<br />

on chest day, but we’re also proponents of selectorized chest<br />

press machines, Hammer Strength equipment, and cablecrossover<br />

stations.<br />

Machine presses allow you to overload the pecs without calling<br />

on as many smaller assistance muscles to help balance the load<br />

and keep it on the right path of motion, as is the case with free<br />

weights. More overload equals more growth potential. And cables?<br />

Frankly, we generally prefer them to dumbbells on flye movements<br />

because of the constant tension they provide through every inch<br />

of every rep.<br />

Please, don’t ditch the free weights. All we’re asking is that you<br />

take a month or so to focus on machine moves for your chest<br />

workouts using the following pec-training program. Load up the<br />

weights on machine presses, feel the burn on cable crossovers,<br />

and enjoy your newfound mass before refocusing on dumbbells<br />

and barbell work to build even more size.<br />

MACHINE-MADE PECS PROGRAM<br />

PER BERNAL<br />

Q Below are four separate<br />

machine-only chest workouts<br />

to be performed over the<br />

course of four weeks—Workout<br />

1 in the first week, Workout 2 in<br />

the second week, and so on.<br />

Q Do the workouts on whatever<br />

day you would normally train<br />

chest. If you typically train<br />

another muscle group with the<br />

chest (for example, triceps,<br />

biceps, or shoulders), feel free<br />

to train it as you normally would<br />

after the chest workout.<br />

Q These workouts were written<br />

to be your only chest training<br />

during the four-week period.<br />

However, if you’re dead set on<br />

training your pecs twice per<br />

week and/or refuse to give up<br />

free-weight chest exercises for<br />

an entire month, you can add<br />

one lower-volume free-weight<br />

chest workout to each week as<br />

you wish; just make sure to<br />

space the two chest workouts<br />

at least 72 hours apart to<br />

ensure recovery.<br />

EXERCISE SETS REPS<br />

Workout 1: All Straight Sets<br />

Smith Machine<br />

Bench Press<br />

4 12<br />

Cable Crossover 3 15<br />

Workout 2: Dropsets<br />

Smith Machine<br />

Incline Press<br />

Low-pulley Cable<br />

Crossover<br />

4<br />

3<br />

4 8<br />

4 8<br />

3 10**<br />

3<br />

MROLYMPIA.COM 103


MACHINE-MADE<br />

PECS PROGRAM<br />

EXERCISE SETS REPS<br />

Workout 3: Pre-exhaust + Supersets<br />

Pec Deck 4 12<br />

Hammer Strength<br />

Incline Press<br />

superset with<br />

C a b l e C r o s s ove r<br />

4<br />

3<br />

3<br />

10<br />

15<br />

Workout 4: Pre-exhaust + Supersets<br />

+ Dropsets<br />

Low-pulley Cable<br />

Crossover<br />

superset with<br />

Hammer Strength<br />

Incline Press<br />

4<br />

4<br />

4<br />

3<br />

10<br />

10<br />

10<br />

Pec Deck 3 12**<br />

HAMMER STRENGTH<br />

BENCH PRESS<br />

HOW-TO Adjust the seat of the machine so the<br />

handles are in line with your middle chest (not down<br />

at your lower chest or up above your shoulders). Sit<br />

with your back flat against the pad, feet on the floor<br />

and grasping the handles. Contract your pecs to<br />

press the handles out and up (the machine’s fixed<br />

path of motion). Stop just shy of elbow lockout, then<br />

slowly lower back down without letting the weight<br />

rest on the machine between sets.<br />

HAMMER STRENGTH VARIANTS Hammer<br />

Strength offers chest press machines that mimic<br />

incline (as shown below) and decline presses; these<br />

are great options, provided the gym you train at has<br />

them. Utilize whatever Hammer Strength equipment<br />

you can, alternating between different angles on a<br />

regular basis.<br />

SMITH MACHINE<br />

INCLINE PRESS<br />

HOW-TO Center an incline bench in a Smith<br />

machine so that the bar touches your upper chest<br />

at the bottom of each rep. Lie back on the bench,<br />

grab the bar outside shoulder width, unhook the<br />

latches, and begin with your arms extended. Slowly<br />

lower the bar to your chest, touch down lightly,<br />

then press the bar back up to the arms extended<br />

position without locking out your elbows.<br />

SMITH MACHINE VARIANTS Smith machine<br />

flat and decline presses can be done by simply<br />

adjusting the bench to the appropriate angle and<br />

performing the same motion. When doing this, slide<br />

the bench forward to make sure the bar touches<br />

your middle/lower chest at the bottom of each rep.<br />

104 FLEX | JULY/AUG ’17


MROLYMPIA.COM 105


CABLE<br />

CROSSOVER<br />

HOW-TO<br />

Stand in the middle<br />

of a cablecrossover<br />

station<br />

with D-handles<br />

attached to both<br />

columns at roughly<br />

shoulder height.<br />

Grab the handles,<br />

step forward to lift<br />

the weight off the<br />

stacks, and start<br />

with your arms<br />

extended out to<br />

your sides. With<br />

a slight bend in<br />

your elbows and<br />

your torso upright<br />

throughout,<br />

contract your<br />

pecs to pull your<br />

hands together<br />

out in front of you.<br />

When your hands<br />

meet, squeeze<br />

your pecs for a<br />

count, then slowly<br />

return to the start<br />

position.<br />

CABLE<br />

CROSSOVER<br />

VARIANTS<br />

Crossovers<br />

can and should<br />

be performed<br />

from a variety of<br />

angles to target<br />

all areas of<br />

the chest. Focus<br />

on the upper<br />

pecs by moving<br />

the cable pulleys<br />

to their lowest<br />

settings and<br />

pulling the handles<br />

upward so your<br />

hands meet in<br />

front of your<br />

upper chest. To<br />

target the lower<br />

pecs, keep the<br />

pulleys up high<br />

and bring your<br />

hands together<br />

at waist height.<br />

106 FLEX | JULY/AUG ’17


PER BERNAL<br />

PEC DECK<br />

HOW-TO Adjust the seat of a<br />

flye machine so that the handles<br />

are at chest level. Sit on the seat<br />

with your back flat against the<br />

pad, grasp the handles, and begin<br />

with your arms straight out to the<br />

sides and your elbows slightly<br />

bent. Contract your pecs to bring<br />

your hands together. When your<br />

hands touch, squeeze your pecs<br />

hard for a count, then slowly return<br />

to the start position without letting<br />

the weight rest on the stack.<br />

PEC DECK VARIANTS<br />

Not all pec deck (also called a<br />

machine flye) equipment is<br />

identical, but the basic movement<br />

is: pulling your arms together<br />

toward the midline of your body.<br />

Some machines keep the arms<br />

extended, while others have<br />

them bent with your forearms on<br />

a vertical pad. Use whatever pec<br />

deck or flye machine is available<br />

at your gym.<br />

MROLYMPIA.COM 107


SELECTORIZED MACHINE<br />

CHEST PRESS<br />

HOW-TO Adjust the seat of the machine so that the<br />

handles are outside your chest in the down position.<br />

Keeping your feet flat on the floor and your back<br />

and head against the seat back, press the weight up<br />

until your elbows are extended but not locked out.<br />

Slowly lower your hands to the down position without<br />

letting the weight rest on the stack between reps.<br />

MACHINE PRESS VARIANTS Most selectorized<br />

chest press machines involve a standard horizontal<br />

press that mimics a flat-bench movement, as opposed<br />

to pressing at an upward angle to target the upper pecs.<br />

What can be varied is hand position. Experiment with<br />

placing your hands as wide as possible on the bars and<br />

also in close to hit the chest from different angles.<br />

CABLE FLYE<br />

HOW-TO Place a bench in the middle of a cablecrossover<br />

station with D-handles attached to both<br />

columns on the lowest level. Grab the handles, sit back on<br />

the bench, and start with your arms extended out to your<br />

sides. With a slight bend in your elbows, contract your<br />

pecs to pull your hands together in a hugging motion. When<br />

your hands meet, squeeze your pecs for a count, then<br />

slowly return to the start position.<br />

CABLE FLYE VARIANTS Flyes can and should be<br />

performed from a variety of angles to target all areas of<br />

the chest. Focus on the upper pecs by using an incline<br />

bench, the middle pecs with a flat bench, and the lower<br />

chest with a decline bench.<br />

CHARLES LOWTHIAN; PAVEL YTHJALL<br />

108 FLEX | JULY/AUG ’17


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110 FLEX | JULY/AUG ’17


FLEX |


WORKOUT A<br />

EXERCISE SETS REPS REST BETWEEN<br />

SETS<br />

Alternating Barbell Lunge 3<br />

Barbell Squat<br />

Stiff-leg Deadlift 4<br />

Underhand-grip Barbell<br />

Bent Row<br />

Standing Military Press<br />

Narrow-grip Bench Press<br />

Close Underhand-grip<br />

Pullup<br />

Incline Bent-leg Hip Raise 3


WORKOUT B<br />

EXERCISE SETS REPS<br />

Hack Squat<br />

superset with Weighted Dip<br />

Leg Press<br />

superset with Wide-grip Pullup<br />

Alternating Dumbbell<br />

Bench Stepup<br />

superset with Seated Dumbbell Press<br />

Dumbbell Stiff-leg Deadlift<br />

superset with Barbell Curl<br />

Lying Leg Curl<br />

superset with<br />

Standing Two-arm Overhead<br />

Dumbbell Extension<br />

Hanging Straight-leg Raise<br />

superset with Barbell Good Morning<br />

3<br />

3<br />

3<br />

3<br />

2<br />

3<br />

2<br />

2<br />

2<br />

2<br />

2<br />

2<br />

FLEX |


SPEED UP<br />

FAT BURNING<br />

WITH SUPERSETS<br />

AND CIRCUITS.


WORKOUT C<br />

EXERCISE<br />

Deadlift<br />

Incline Barbell Press<br />

Leg Press<br />

One-arm Dumbbell Row<br />

Smith Alternating Reverse Lunge<br />

Wide-grip Barbell Upright Row<br />

Seated Leg Curl<br />

Weighted Bench Dip<br />

Cable Crunch<br />

Close-grip Underhand-grip Pullup<br />

REPS<br />

FLEX |


Presents<br />

THE<br />

OLYMPIA<br />

AS THE 53RD MR. OLYMPIA APPROACHES,<br />

118 FLEX | JULY/AUG ’17


The Mr. Olympia is like sex<br />

or, if you prefer, pizza. Even<br />

at its worst, it’s good. But when<br />

it’s great, minds get blown. As we<br />

prepare for the 53rd Olympia on<br />

Sept. 15 and 16, we ranked every<br />

previous Olympia from No. 52<br />

to No. 1. Our judging emphasized<br />

what enthralled fans then and<br />

what’s still captivating today—<br />

epic battles, raging controversies,<br />

new champs, loaded lineups.<br />

And here’s the thing: Our bottom<br />

dozen still serve up Arnold<br />

Schwarzenegger, Sergio Oliva,<br />

Lee Haney, Ronnie Coleman,<br />

and many more legends, just like<br />

our top 10, because the quality<br />

ranges from pretty damn<br />

good to mind completely blown,<br />

unforgettably awesome.<br />

SYMBOL KEY<br />

#<br />

Number of<br />

Competitors<br />

New Winner<br />

Controversial<br />

Decision<br />

Mr. O’s<br />

Competing<br />

Mr. O’s Winner<br />

AS Arnold<br />

Schwarzenegger<br />

CD Chris<br />

Dickerson<br />

DJ Dexter<br />

Jackson<br />

DY Dorian Yates<br />

FC Franco<br />

Columbu<br />

FZ Frank Zane<br />

JC Jay Cutler<br />

LH Lee Haney<br />

LS Larry Scott<br />

PH Phil Heath<br />

RC Ronnie<br />

Coleman<br />

SB Samir Bannout<br />

SO Sergio Oliva<br />

RANKINGS<br />

WE RANK THE FIRST 52 BY GREG MERRITT<br />

MROLYMPIA.COM 119


52 & 51<br />

1968 1 SO & 1971 1 AS<br />

Good news: Sergio (’68) and<br />

Arnold (’71) in their primes. Bad<br />

news: no one else. Each legend<br />

won unopposed.<br />

Dickerson (second) and a greatly<br />

improved Tom Platz (third).<br />

Interesting, like a train wreck.<br />

47<br />

1989 LH SB<br />

Haney’s sixth in a row (yawn) and<br />

another year in which the runnerup<br />

couldn’t hang with his width<br />

(yawn). This time, in Italy, it was<br />

Lee vs. Lee: Haney vs. Labrada.<br />

46<br />

1967 7 SO<br />

Sergio’s initial O victory lacked the<br />

drama of his seizing the crown<br />

from Scott. Also, Oliva wasn’t yet<br />

mythical. Harold Poole beat him<br />

on the first ballot.<br />

42<br />

2004 RC JC DJ<br />

Ronnie at his biggest—nearly<br />

three bills—overshadowed<br />

Cutler, just as Cutler<br />

overshadowed everyone else.<br />

Show was marred by a unique<br />

format, the challenge round,<br />

which allowed competitors to<br />

pick poses for duels but mostly<br />

fostered confusion.<br />

41<br />

1982 CD FZ SB<br />

A previous Mr. O, Zane was<br />

second, and a future Mr. O,<br />

Bannout, was fourth, but<br />

undersized Dickerson’s London<br />

victory underwhelmed.<br />

50<br />

1976 7 FC FZ<br />

With Arnold retired, Franco finally<br />

rose to the top. He beat Zane, but<br />

the lineup was mass deficient.<br />

Rich Gaspari<br />

and Lee Haney<br />

dueled three<br />

straight years<br />

in the ’80s.<br />

49<br />

1966 4 LS SO<br />

Second rendition suffered<br />

sophomore slump. Repeat of Scott<br />

vs. Harold Poole duel with same<br />

result. Scott announced his<br />

retirement onstage.<br />

48<br />

1981 FC CD SB<br />

Franco returned at 40. Observers<br />

claimed anyone else in the top five<br />

should’ve beat him, including Chris<br />

45 & 44 & 43<br />

1986 LH & 1987 LH<br />

& 1988 LH SB<br />

Three years in a row, in three<br />

diverse locales, Haney bested<br />

Rich Gaspari. Significantly<br />

shorter and lighter, Gaspari<br />

never endangered Haney’s<br />

reign. The closest thing to drama:<br />

Who would finish third?<br />

40<br />

(OPPOSITE PAGE,<br />

TOP LEFT)<br />

1983 SB LH FZ<br />

Bannout nailed it in Munich<br />

to secure his first (and next-tolast)<br />

pro victory. But he was<br />

another sub-200-pound champ,<br />

and there was a collective<br />

longing for more mass.<br />

COURTESY OF WEIDER HEALTH & FITNESS<br />

120 FLEX | JULY/AUG ’17


In the late<br />

’70s, classicist<br />

Frank Zane won<br />

Sandows with<br />

shape and cuts.<br />

39<br />

1985 LH SO<br />

Big lineup, but no one to challenge<br />

Haney. Finishing second was<br />

Albert Beckles. Sergio was eighth,<br />

like the year before, but with<br />

much less fanfare.<br />

PREVIOUS SPREAD, CLOCKWISE FROM TOP LEFT: COURTESY OF WEIDER HEALTH & FITNESS; BILL COMSTOCK;<br />

COURTESY OF WEIDER HEALTH & FITNESS (2); BILL COMSTOCK; CHRIS LUND (2). THIS PAGE: MICHAEL NEVEUX; CHRIS LUND<br />

38<br />

1973 3 AS FC<br />

Only three competitors, but they<br />

are legends: Arnold, Franco, and<br />

Serge Nubret. Probably Arnold’s<br />

best look.<br />

37 & 36 & 35<br />

1977 8 FZ & 1978 9 FZ<br />

& 1979 FZ CD<br />

These were the last three O’s with<br />

two classes, so lightweight Victor<br />

Zane—a paragon for today’s men’s<br />

physique division—was pitted<br />

against the heavyweight champs,<br />

Robby Robinson in the first two<br />

and Mike Mentzer in the third.<br />

Those annual duels in Columbus,<br />

OH, delivered drama, but the<br />

lineups were otherwise shallow.<br />

34<br />

2015 PH DJ<br />

A relatively easy Heath victory—the<br />

fifth in a row—memorable mostly<br />

for the surprising absence of Kai<br />

Greene. What it lacked in tension,<br />

it made up for with a deep lineup.<br />

33<br />

2002 RC DJ<br />

A year of missed opportunities.<br />

After his shocking second in ’01,<br />

Cutler sat this one out. He<br />

probably would’ve won, because<br />

smaller, smoother Coleman was<br />

at his worst. But no one—including<br />

Kevin Levrone (second), Chris<br />

Cormier (third), or Dexter Jackson<br />

(fourth)—could overtake the<br />

champ. The contest launched<br />

Günter mania when Günter<br />

Schlierkamp rocketed to fifth<br />

and a thunderous standing<br />

ovation, and perhaps should have<br />

been first. (He beat Coleman<br />

two weeks later.)<br />

MROLYMPIA.COM 121


32<br />

2005 RC JC<br />

Can anyone dethrone Ronnie?<br />

At 41, he was in decline but still<br />

won his record-tying eighth O.<br />

Some observers, including some<br />

judges, thought Cutler deserved<br />

the victory. The closer-thanbefore<br />

contest and a deep lineup<br />

would’ve ranked this O higher if<br />

not for a repeat of the challenge<br />

round, this time as an unwanted<br />

sideshow. (Gustavo Badell won,<br />

as voted by past O winners.)<br />

31<br />

1965 3 LS<br />

You might think the initial Olympia<br />

should rank higher, but historical<br />

significance can get you only so<br />

far when there are merely three<br />

competitors, none named Arnold<br />

or Sergio.<br />

Larry Scott<br />

strikes a<br />

trademark pose<br />

on his way to<br />

winning the debut<br />

Olympia.<br />

30<br />

2009 JC DJ PH<br />

All year long, after Jackson’s<br />

victory in ’08, this was hyped<br />

as a duel between him and<br />

Heath. But Cutler roared back<br />

to reclaim his crown with what<br />

was arguably his best-ever<br />

look. Branch Warren was a<br />

surprise second, as Jackson<br />

slipped to third, and Heath,<br />

who was ill, dropped to fifth.<br />

29<br />

1990 LH SB<br />

Drug-tested Olympia nearly<br />

shook things up enough to<br />

knock Haney from his throne.<br />

Smaller but sharper Lee<br />

Labrada led after prejudging<br />

and may have deserved the<br />

victory in Chicago over the<br />

downsized champ.<br />

28<br />

2016 PH DJ<br />

Heath got No. 6 over Shawn<br />

Rhoden (second) and Jackson<br />

(third). Oh, and fiftysomething<br />

Levrone made a comeback.<br />

Lacked first-callout suspense,<br />

but possessed strongest top 10<br />

since the early ’00s.<br />

27<br />

2010 JC PH DJ<br />

Heath ascended to second<br />

behind his mentor, Cutler, but<br />

many felt he deserved first.<br />

Set up 2011 rematch.<br />

26 & 25<br />

1999 RC DJ & 2000 RC DJ JC<br />

Lineups stacked with ’90s<br />

legends. Not much suspense<br />

about the victor because Ronnie<br />

was at his best ahead of Wheeler<br />

(’99) and Levrone (’00), but these<br />

were solid shows. First Olympias<br />

staged in the entertainment<br />

capital, Las Vegas, where the<br />

O has resided ever since.<br />

24<br />

2003 RC JC DJ<br />

This was supposed to be the<br />

year ascendant Cutler (who sat<br />

out ’02 after nearly winning in<br />

’01) assumed the throne from<br />

Coleman, who was beaten by<br />

Schlierkamp just after the ’02 O.<br />

Instead, Ronnie remade himself as<br />

a 287-pound colossus to relegate<br />

Cutler to second again. Ronnie’s<br />

first appearance, so cartoonishly<br />

huge that many in the audience<br />

laughed with astonishment, is an<br />

Olympia high point.<br />

23<br />

2007 JC DJ RC<br />

A lot going on this time. Cutler’s<br />

win sparked controversy because<br />

runner-up Victor Martinez was<br />

sharper. And many thought<br />

stunning fifth-place finisher Dennis<br />

Wolf should’ve come out on top.<br />

FROM LEFT: COURTESY OF WEIDER HEALTH & FITNESS;<br />

PAVEL YTHJALL; KEVIN HORTON<br />

122 FLEX | JULY/AUG ’17


Coleman’s last hurrah; his 15th<br />

and final O.<br />

22<br />

1980 AS CD FZ SB<br />

Most-debated Olympia of all time.<br />

Making a surprise comeback,<br />

Arnold was at his smallest, but, in<br />

keeping with the preceding Zane<br />

trifecta, he brought the cuts to<br />

Australia. Was he still good enough<br />

to win? Should the Sandow have<br />

gone to Dickerson (second) or<br />

defending champ Zane (third)?<br />

And what of enigmatic Mike<br />

Mentzer, who, after falling to fifth,<br />

never competed again? Sometimes<br />

you’ve just got to be there.<br />

20 & 19 & 18<br />

1995 DY & 1996 DY RC<br />

& 1997 DY RC<br />

Yates, Coleman, <strong>Flex</strong> Wheeler,<br />

Kevin Levrone, Shawn Ray,<br />

Nasser El Sonbaty, Chris Cormier,<br />

Vince Taylor—these three O’s in<br />

three locales delivered a<br />

cornucopia of bodybuilding<br />

legends at or near their peak.<br />

The last two even offered<br />

a monstrous phenomenon in<br />

Jean Pierre Fux. Yates peaked<br />

in ’95, when Levrone was<br />

second, and was not far off in<br />

’96, when Ray was second,<br />

but his body began breaking<br />

down, fueling a debate that<br />

16<br />

2001 RC JC DJ<br />

Cutler nearly came from nowhere<br />

(he was eighth out of 13 the year<br />

before) to win bodybuilding’s<br />

Super Bowl. He led comfortably<br />

after prejudging, but Ronnie<br />

barely overtook him at the finish<br />

line, fueling outrage and launching<br />

a rivalry that raged for six years.<br />

21<br />

2008 DJ JC PH<br />

Anything can happen in Vegas.<br />

Having never finished higher than<br />

third, 38-year-old journeyman<br />

Jackson soared to a shocking<br />

victory over two-time champ<br />

Cutler. Just behind them, in his<br />

Olympia debut, was Heath, as<br />

Mr. O’s—present, past, and<br />

future—filled out the top three.<br />

runner-up El Sonbaty<br />

deserved the Sandow in ’97,<br />

Yates’ last hurrah.<br />

17<br />

2011 PH JC DJ<br />

Three<br />

Mr. O’s—Dexter<br />

Jackson, Phil<br />

Heath, and Jay<br />

Cutler—in the top<br />

three in ’08.<br />

Heath finally beat his mentor,<br />

Cutler, and he did it while in<br />

stupendous condition. Kai<br />

Greene was third, setting up<br />

future battles.<br />

15<br />

1993 DY<br />

A new size paradigm was initiated<br />

when Yates showed up in Atlanta<br />

at a grainy 257 pounds and blew<br />

away a stacked lineup. In his<br />

Olympia debut, a nearly flawless<br />

<strong>Flex</strong> Wheeler soared to second.<br />

14<br />

1991 LH DY SB<br />

The passing of the torch. Haney,<br />

at his biggest, secured his record<br />

eighth Sandow in Orlando by<br />

fending off O rookie Yates, who<br />

never lost again. In addition to<br />

three Mr. O’s onstage, Coleman<br />

was working backstage just to<br />

be at this monumental event, and<br />

the biggest-ever lineup included<br />

five legends who finished second<br />

in Olympias without winning: Lee<br />

Labrada, Shawn Ray, Rich<br />

Gaspari, Robby Robinson, and<br />

Albert Beckles.<br />

MROLYMPIA.COM 123


Lee Haney<br />

reacts in 1984<br />

to winning his<br />

first of eight<br />

Olympias.<br />

Oliva and the other is Arnold<br />

Schwarzenegger. They dueled in<br />

three epic Olympias. These were<br />

the first two. The 1969 contest<br />

was close, as a greatly improved<br />

Arnold nearly erased the Myth.<br />

The next year, when Sergio was<br />

smooth, Arnold, at only age 23,<br />

launched his six-year dynasty.<br />

4<br />

1994 DY RC SB<br />

Because the lineups were so<br />

stacked in the ’90s, almost any of<br />

Yates’ sextet of wins could have<br />

made our top five. Even though<br />

<strong>Flex</strong> Wheeler, the previous year’s<br />

runner-up, was absent, we went<br />

with ’94 because this Atlanta show<br />

served up a three-way race. Yates<br />

was off, while Shawn Ray (second)<br />

was at his all-time best, and Kevin<br />

Levrone (third) wasn’t far from<br />

his, spawning an enduring debate<br />

about which of the divergent body<br />

types deserved the Sandow.<br />

13 & 12<br />

1974 5 AS FC FZ & 1975 8 AS FC FZ<br />

The end of the first golden era.<br />

Arnold easily won his final two O’s<br />

(before his ’80 comeback). Both<br />

years he defeated heavyweights<br />

Serge Nubret and Lou Ferrigno and<br />

then lightweight victor Franco<br />

Columbu. The 1975 contest, held in<br />

South Africa, was chronicled in<br />

Pumping Iron.<br />

11<br />

1992 DY SB RC<br />

A new dynasty began in Helsinki as<br />

Yates won his first O over superb<br />

rookie Kevin Levrone. Another<br />

neophyte, Ronnie Coleman, quietly<br />

missed the top 15. Returning after a<br />

17-year absence, Lou Ferrigno<br />

finished 12th.<br />

10 & 9 & 8<br />

2012 PH DJ & 2013 PH DJ JC<br />

& 2014 PH DJ<br />

Phil vs. Kai years. Though Heath<br />

won with straight firsts in all<br />

three, many fans favored Greene.<br />

The rivalry presented a stark<br />

contrast in body types and<br />

personalities and became so<br />

contentious that even the preshow<br />

press conferences were must-see,<br />

and in the final contest, the two<br />

nearly threw fists. The 2013 O is<br />

also notable for the return of Cutler<br />

(sixth) and the debut of gargantuan<br />

Mamdouh Elssbiay.<br />

7<br />

1984 LH SB SO CD<br />

Here comes the Haney dynasty.<br />

The 24-year-old champ was at his<br />

crisp best this year as he romped<br />

to an easy victory over 160-pound<br />

Mohamed Makkawy (second) and<br />

defending champ Samir Bannout<br />

(sixth) in front of a raucous New<br />

York City audience. Making his<br />

highly anticipated Olympia return<br />

after 12 years away was 43-yearold<br />

Sergio Oliva (eighth).<br />

6 & 5<br />

1969 2 SO AS & 1970 3 AS SO<br />

Sometimes you need only two<br />

competitors—if one is Sergio<br />

3<br />

2006 JC RC DJ<br />

It finally happened, bodybuilding’s<br />

earthquake. No defending champ<br />

had lost since 1984. But this year in<br />

Vegas, eight-time victor Ronnie<br />

Coleman was bested by the man<br />

who had nearly done so in 2001 but<br />

had instead finished second to him<br />

in four frustrating O’s. When Jay<br />

Cutler was announced the winner,<br />

the entire Orleans Arena audience<br />

leaped to its feet with a deafening<br />

roar. Unforgettable.<br />

FROM LEFT: ZELLER/© FITNESS PUBLICATIONS INC./COURTESY OF WEIDER HEALTH & FITNESS;<br />

KEVIN HORTON; COURTESY OF WEIDER HEALTH & FITNESS; CHRIS LUND<br />

124 FLEX | JULY/AUG ’17


2<br />

1998 RC<br />

The most anticipated Olympia in<br />

history exceeded expectations.<br />

Staged in New York City, where it<br />

all began, this was the first Mr. O<br />

since 1977 to have no defending or<br />

previous champ in the lineup (that<br />

hasn’t occurred since), and after<br />

eight years of Haney, then six of<br />

Yates, bodybuilding was starved<br />

for a new king. The four legends<br />

who had finished second to Yates—<br />

<strong>Flex</strong> Wheeler, Nasser El Sonbaty,<br />

Kevin Levrone, Shawn Ray—filled<br />

out the best-ever top five. But it<br />

was another soon-to-be legend<br />

who stunned even himself by<br />

edging past Wheeler. Though he<br />

had never previously made an<br />

O top five, Ronnie Coleman, in the<br />

shape of his life, rocketed to first.<br />

1<br />

1972 6 AS SO FZ FC<br />

This contest, staged in Essen,<br />

Germany, played like a<br />

Shakespearean drama. You had<br />

the current king, Arnold, battling<br />

the returning, vanquished king,<br />

Sergio. Also on the battlefield<br />

were two future potentates,<br />

Columbu and Zane, and a prince<br />

from another dominion, Serge<br />

Nubret. Arnold kept the throne,<br />

but many contended—and<br />

many still contend—that Sergio<br />

bested him that day in the<br />

most memorable bodybuilding<br />

contest of all time.<br />

Sergio and<br />

Arnold battle in<br />

1972, and fans<br />

still debate the<br />

result.<br />

MROLYMPIA.COM 125


BARBELL<br />

BOOT<br />

CAMP<br />

GET IN THE BEST DAMN SHAPE OF YOUR LIFE<br />

WITH NOTHING MORE THAN A BARBELL SET, A<br />

BENCH, AND YOUR METTLE BY MICHAEL BERG, N.S.C.A.-C.P.T.<br />

CHARLES LOWTHIAN


For a U.S. Army Special<br />

Forces soldier, life<br />

without modern<br />

amenities is expected.<br />

Traveling through dangerous territory with nothing<br />

more than the pack on your back as you wade<br />

through thick jungle terrain or traverse scorching<br />

desert stretches, passing through makeshift camps,<br />

you’re lucky to end up with a decent meal at the end<br />

of the day. Running water is a luxury, the Internet is a<br />

miracle, and a gym? Only in your fever dreams.<br />

128 FLEX | JULY/AUG ’17


at gradually acclimating your<br />

tendons and ligaments while<br />

promoting muscle hypertrophy<br />

along with some muscular<br />

endurance; the second all about<br />

driving up your strength levels.<br />

“During the first four weeks,<br />

you’ll do sets of six to 12 repetitions<br />

of each exercise at 75 to 85% of<br />

your one-rep max [1RM] for your<br />

working sets,” he explains. “Keep<br />

your rest between sets minimal,<br />

at 60 seconds or less. To really<br />

shock your system, I’ve suggested<br />

one to two sets of 20 reps for<br />

some movements.”<br />

During the following four weeks,<br />

you’ll transition to sets of one to<br />

five reps at 85 to 100% of your<br />

1RM, extending your rest periods<br />

MILITARY PRESS<br />

ETUP Clean the bar to shoulder level,<br />

you have a power rack, off pins<br />

set high on it. Hold the barbell with an<br />

overhand grip, palms up and elbows<br />

pointed forward, as it rests balanced<br />

across your upper chest. Set your feet<br />

about shoulder-width apart or just<br />

outside, toes angled slightly out.<br />

ACTION From this position, explosively<br />

drive the bar overhead to full elbow<br />

extension, hold it there for a count, then<br />

lower it until it contacts your upper chest.<br />

Repeat for reps.<br />

to three to five minutes between<br />

your heaviest lifts. “After that,<br />

you can either revert to the first<br />

phase or you can shift to a<br />

dynamic strength phase where<br />

you introduce explosive<br />

movements—with quick bursts<br />

on the positive reps and a slow,<br />

controlled negative—along with<br />

plyometrics to further round out<br />

your overall power and<br />

conditioning,” Kirchofner says.<br />

Indeed, you can easily make<br />

this program your own, depending<br />

on your goals, by modifying the<br />

sets, reps, intensity, rest periods,<br />

and exercises, Kirchofner adds.<br />

“This workout, as basic as it<br />

may seem, will definitely get you<br />

big and strong,” he says. “It allows<br />

you to add, take away, or even<br />

change the exercises, as long as<br />

you know your own physique<br />

goals and enough about working<br />

out to change out the exercises.<br />

“For instance, if you have a<br />

particular weakness in, say, your<br />

shoulders, you can incorporate<br />

upright rows, behind-the-neck<br />

presses, laterals, and pike presses<br />

with your hands on the floor and<br />

feet on the bench,” he continues.<br />

“Also know that the suggested days<br />

these exercises are scheduled for<br />

are not set in stone and should<br />

be arranged around your life. Just<br />

make sure you do them once a<br />

week, or accelerate that by doing<br />

them on a five- to six-day split,<br />

where the sixth or seventh day<br />

begins again at the first workout.”<br />

EXERCISE SETS REPS<br />

(PHASE 1)<br />

SETS<br />

5 5<br />

REPS<br />

(PHASE 2)<br />

4 4<br />

4 4<br />

4 4<br />

4 4<br />

CHRIS LUND<br />

4 4<br />

MROLYMPIA.COM 129


EXERCISE SETS REPS<br />

PHASE 1<br />

SETS<br />

5 5<br />

REPS<br />

PHASE 2<br />

5 5<br />

4 4<br />

5 5<br />

4 4<br />

EXERCISE SETS REPS<br />

PHASE 1<br />

SETS<br />

5 5<br />

REPS<br />

PHASE 2<br />

5 5<br />

5 5<br />

4 4<br />

4 4<br />

EXERCISE SETS REPS<br />

PHASE 1<br />

SETS<br />

5 5<br />

REPS<br />

PHASE 2<br />

4 4<br />

5 5<br />

4 4<br />

4 4<br />

SHRUG<br />

SETUP Stand holding a barbell<br />

with an overhand grip just outside<br />

shoulder width, elbows straight.<br />

ACTION Keeping your chest up and<br />

core flexed for stability, shrug your<br />

shoulder caps straight up towar<br />

your ears, squeezing your trap<br />

at the top of the range of mot<br />

Slowly reverse the movement<br />

to lower the bar the few inches<br />

it traveled, back to the start.<br />

130 FLEX | JULY/AUG ’17


EADLIFT<br />

SETUP With your toes beneath<br />

he barbell, squat down and grasp<br />

with a slightly wider-thanshoulder-width<br />

grip.Allowthebar<br />

to rest flush against your shins.<br />

ACTION With your chest up and<br />

back flat, lift the barbell from the floor<br />

by extending your hips and knees to<br />

full extension. Be sure to keep your<br />

elbows straight (but not locked)<br />

throughout as you drag the bar up<br />

your shins and thighs until you’re<br />

in a standing position. Squeeze your<br />

back, legs, and glutes, then lower<br />

the bar along the same path until it<br />

touches the floor.<br />

STA IONARY<br />

L NGE<br />

nd with your feet about<br />

s width apart holding a bar<br />

across your upper back.<br />

ACTION Step forward with one<br />

foot and bend your forward knee<br />

to lower your hips straight down,<br />

making sure that knee doesn’t pass<br />

your toes. Stop just short of your<br />

rear knee touching the floor and<br />

d d h h<br />

CLOCKWISE FROM LEFT: PER BERNAL; PAVEL YTHJALL; PER BERNAL<br />

MROLYMPIA.COM 131


BEST RESULTS.<br />

CLOCKWISE FROM LEFT: CHRIS LUND(2); PER BERNAL<br />

INE PRESS<br />

SETUP Lie on an incline<br />

bench set at approximately<br />

30 to 45 degrees and place your<br />

feet wide and flat on the floor<br />

for support. Grasp the barbell<br />

with an overhand grip just<br />

outside shoulder width and<br />

unrack it, holding it directly over<br />

your upper pecs.<br />

ACTION Slowly lower the bar<br />

to your upper chest, touching<br />

down for a brief count before<br />

powerfully pressing it back to<br />

full elbow extension.<br />

CALF RAISE (not pictured)<br />

SETUP Stand with a<br />

barbell across your upper<br />

back, the balls of your feet<br />

on a step with your heels<br />

off the edge.<br />

ACTION Lower your heels<br />

toward the floor as far as<br />

you can stretch them, then<br />

press up onto your toes<br />

as high as possible.<br />

132 FLEX | JULY/AUG ’17


ent, grasp a barbell with a wide,<br />

overhand grip. Lean forward at your<br />

hips until your torso is at a 20- to<br />

30-degree angle to the floor. The barbell<br />

should hang straight down in front of<br />

your shins.<br />

ACTION Without raising or bouncing<br />

your upper body, pull the barbell<br />

up toward your abdomen, bringing<br />

your elbows high and above the level<br />

of your back. Hold the bar in the peakcontracted<br />

position for a brief count,<br />

then slowly lower it along the same path.<br />

SQU T<br />

SETUP w our feet about<br />

shoulde th t, holding a bar<br />

across u back. Your knees<br />

should be slightly bent and your toes<br />

turned out slightly.<br />

ACTION Keeping your head in a neutral<br />

position, abs tight, and torso upright,<br />

bend at the knees and hips to slowly<br />

lower your body as if you were going to<br />

sit in a chair. Go as deep as you can,<br />

ideally to a point where your thighs are<br />

parallel or just below parallel to the floor<br />

while maintaining your natural lowerback<br />

arch, then forcefully drive through<br />

your heels, extending at your hips and<br />

knees until you arrive at the standing<br />

position.<br />

MROLYMPIA.COM 133


ARNOL<br />

ON JULY 30, ARNOLD SCHWARZENEGGER CELEBRATES HIS<br />

IN HIS<br />

OWN<br />

WORDS<br />

70TH BIRTHDAY. IT’S BEEN A REMARKABLE 70 YEARS IN WHICH<br />

HE ATTAINED NO. 1 STATUS IN THREE DIFFERENT ARENAS:<br />

BODYBUILDING, HOLLYWOOD, AND CALIFORNIA POLITICS. IN THIS<br />

FEATURE WE REVIEW THE LIFE AND EXTRAORDINARY TIMES OF<br />

THE FORCE OF NATURE THAT IS ARNOLD THROUGH THE PRISM OF<br />

HIS OWN WORDS. COMPILED BY PETER McGOUGH<br />

136 FLEX | JULY/AUG ’17


When I first started lifting<br />

weights in 1962, my mother<br />

cried, saying, “Where did<br />

I go wrong? My boy has<br />

pictures of naked oiled-up<br />

men on his wall, and all his<br />

friends have pictures of<br />

girls in their rooms.”<br />

As children we would<br />

be sitting in the classroom<br />

with the parents at the<br />

back. If the teacher<br />

said something<br />

negative about my<br />

work, my father would<br />

come forward and<br />

smack me, as other<br />

parents would do to<br />

their kids.<br />

never had. And I owe him<br />

so much for bringing me to<br />

America. Without Joe I<br />

wouldn’t have had the life<br />

I’ve had.<br />

When I was 15, I thought<br />

the Weider Research<br />

Clinic was a huge research<br />

center somewhere in<br />

California connected to<br />

the movie industry and<br />

full of guys wanting to<br />

be Hercules.<br />

At the 1972 Mr. Olympia<br />

[which Arnold won<br />

controversially] in Essen, it<br />

didn’t occur to Sergio Oliva<br />

I was lonely as a child.<br />

Now I see there was an<br />

advantage of sitting by<br />

myself for hours, day after<br />

day. It gave me the chance<br />

to think and visualize and<br />

form my goals.<br />

Joe [Weider] had a habit of<br />

finishing sentences for<br />

you. And with Joe being<br />

Joe, if he finished the<br />

thought, then the whole<br />

thought became his.<br />

I think Joe came to look<br />

upon me as the son he<br />

that my white body would<br />

stand out against the dark<br />

wall behind us, while his<br />

would blend right in.<br />

There will never be<br />

another like Sergio—<br />

that I can guarantee.<br />

Everything after him is<br />

fake. He was the original.<br />

He was “the Myth.”<br />

From 1970 my instinct was<br />

to win: Eliminate anyone<br />

who was in competition,<br />

destroy your enemy, and<br />

move on without any<br />

MROLYMPIA.COM 137


The Austrian Oak—a force<br />

of nature who would<br />

conquer the bodybuilding<br />

world, become a global<br />

movie star, and get<br />

elected the governor of<br />

California—unfurls his<br />

lats in a lakeside setting.<br />

hesitation at all. I was the Terminator<br />

years before the movie was made.<br />

The pump is like cuming. It’s terrific,<br />

right? [This maybe explains why<br />

Arnold believed in long workout<br />

sessions completed twice a day,<br />

six days a week.]<br />

People say I have “it,” whatever “it”<br />

is. My personality is a combination<br />

of the zest for life, curiosity, being<br />

entertaining, being in the spotlight.<br />

Typical Leo.<br />

Jim Lorimer and I have been<br />

together for 47 years. We have<br />

continually operated on a simple<br />

handshake agreement: No<br />

contract has been necessary and<br />

our steadfast faith in each other<br />

will continue.<br />

There was talk of a sequel to the<br />

1988 movie Twins, in which I<br />

appeared as Danny DeVito’s twin<br />

brother. The idea was there would<br />

be a third triplet played by Eddie<br />

Murphy. I can see the poster. “They<br />

found another one! Triplets! Only<br />

their mother can tell them apart!”<br />

138 FLEX | JULY/AUG ’17<br />

In Kindergarten Cop I played a virgin.<br />

This took tremendous acting.<br />

Back in the ’80s I always tried to<br />

outdo Sylvester Stallone on the<br />

physique side; or who had the most<br />

awesome weapons in a movie; how<br />

many people we killed in a movie;<br />

who killed the villain in the most<br />

outrageous or funny way; whose<br />

movie grossed the most. It was<br />

crazy, intense competition, an allout<br />

war in a sense.<br />

When I came to America in 1968,<br />

Sly was my English teacher.<br />

I turned down a part in the movie The<br />

Rock [released in 1996], which<br />

starred Sean Connery and Nicolas<br />

Cage. I didn’t have confidence in the<br />

script. The next thing you know it<br />

was a great hit.<br />

What is interesting about failure is<br />

that it is more important as a learning<br />

tool than a victory. If you win you<br />

don’t have to sit and think out a<br />

different approach.<br />

When people say to me, “I’d like to<br />

send a letter—what’s the address?”<br />

I say, “Arnold, Earth.” I always get<br />

the letter.<br />

Do you know what it was like for this<br />

Austrian kid to find himself standing<br />

with Nelson Mandela in his prison<br />

cell in Robben Island and help<br />

light a symbolic “Flame of Hope”<br />

as part of a Special Olympics<br />

event in 2001?<br />

I know journalists very well, I sleep<br />

with one. [Said during his marriage to<br />

Maria Shriver.]<br />

You know, apart from the good stuff<br />

he did, Bill Clinton will always be<br />

known for two things: One, he said<br />

he smoked but didn’t inhale. And<br />

two, he got his helmet polished in<br />

the White House.<br />

It was like it was meant to be. I had<br />

resigned myself to wait until ’06, but<br />

the opportunity just opened up right<br />

before me. It was like, “Come and<br />

get it. What, do you want a written<br />

invitation?” [In regard to the<br />

OPENING SPREAD FROM LEFT: COURTESY OF ARNOLD/WEIDER HEALTH & FITNESS; COURTESY OF ARNOLD: THE AMERICAN DREAM/AMI; COURTESY OF WEIDER HEALTH & FITNESS; CARUSO/COURTESY OF WEIDER HEALTH & FITNESS:<br />

CARUSO/COURTESY OF WEIDER HEALTH & FITNESS; ZELLER/© FITNESS PUBLICATIONS INC./COURTESY OF WEIDER HEALTH & FITNESS. THIS PAGE: ALBERT BUSEK; COLOR PHOTO BY ROBERT REIFF WITH ORIGINAL IMAGE USED FOR CUTOUT<br />

COURTESY OF WEIDER HEALTH & FITNESS


CLOCKWISE FROM LEFT; COURTESY OF WEIDER HEALTH & FITNESS; ALBERT BUSEK;<br />

ZELLER/© FITNESS PUBLICATIONS INC./COURTESY OF WEIDER HEALTH & FITNESS<br />

incumbent California governor, Gray<br />

Davis, being recalled in 2003, causing<br />

Arnold to enter and win the election.]<br />

On my first day as governor, as I<br />

walked into the office I said to myself,<br />

“OK, I won the election, now what the<br />

f@#k do I do?”<br />

There is no school to go to that<br />

teaches you how to be a governor.<br />

Sitting in that office and that building,<br />

with all its history, can be a little<br />

overwhelming.<br />

I come from a country where<br />

everyone had health care, so<br />

California having 8 million people<br />

who were uninsured was totally<br />

unacceptable to me.<br />

The polls do not decide anything. As<br />

an athlete, I know all about peaking.<br />

An athlete can be out of shape in<br />

the off-season, but as contest day<br />

approaches, he plans to peak on that<br />

day. So I don’t worry about the scoring<br />

on days when there is no contest.<br />

One of the<br />

greatest side<br />

chest poses of<br />

all time; joking<br />

with Lou<br />

Ferrigno (right)<br />

on the set of<br />

Pumping Iron;<br />

leg presses at<br />

Gold’s Gym with<br />

Ed Corney.


Over the seven years of being<br />

governor of California, I gave up<br />

maybe $200 million from potential<br />

movies roles and spent $40 million<br />

or so of my own money on funding<br />

election campaigns and other<br />

propositions.<br />

Dieter Rauter [Arnold’s movie<br />

stand-in and close friend] is<br />

very good to his mother...he<br />

never goes home.<br />

I saw the film See Arnold Run [the<br />

2005 movie with Roland Kickinger<br />

playing the young Arnold and Jürgen<br />

Prochnow playing the modern-day<br />

Arnold], and it upset me. What does<br />

it say for my acting? I mean, this is<br />

a movie about me, and they didn’t<br />

even ask me to play me.<br />

Political courage is not<br />

political suicide.<br />

Money doesn’t make you happy. I<br />

now have $50 million, but I was just<br />

as happy when I had $48 million.<br />

For Expendables 2 [starring Arnold,<br />

Sylvester Stallone, Bruce Willis,<br />

Jason Statham, Jet Li, Dolph<br />

Lundgren, Chuck Norris, and<br />

Jean-Claude Van Damme], they<br />

rounded up every action star<br />

between the ages of 30 and 100.<br />

I’m always interested in new ideas.<br />

I’m like a sponge ready to absorb<br />

any information. I’m hungry for<br />

knowledge. I’m hungry for the<br />

experience of doing new things.<br />

I am a person who hates to look<br />

back. I only want to look forward.<br />

I only want to move forward.<br />

I don’t want to pinch myself too hard,<br />

because I don’t want to wake up and<br />

find the whole thing was really a<br />

dream. Can you imagine? I wake up at<br />

5 a.m. and someone is shaking me<br />

saying, “Komm, Arnold, Zeit für Ihre<br />

Schicht im Stahlwerk!” [Translation:<br />

“Come on, Arnold, time for your shift<br />

at the steel mill.”]<br />

ZELLER/© FITNESS PUBLICATIONS, INC./COURTESY OF WEIDER HEALTH & FITNESS; COURTESY OF WEIDER HEALTH & FITNESS; COLOR<br />

PHOTO BY ROBERT REIFF WITH ORIGINAL IMAGE FOR CUTOUT COURTESY OF WEIDER HEALTH & FITNESS<br />

140 FLEX | JULY/AUG ’17


PROFESSIONAL<br />

ASS


FROM HOCKEY<br />

FIGHTS TO<br />

HIGH HEELS, IFBB<br />

PRO BIKINI<br />

COMPETITOR KATIE<br />

CHUNG HUA<br />

CONTINUES TO<br />

REDEFINE HERSELF<br />

AS A FORCE IN<br />

FITNESS


“ MY PARENTS<br />

ALWAYS HAD ME<br />

DOING SOMETHING.<br />

SO, WHEN I FINISHED<br />

HOCKEY AFTER<br />

GETTING BURNED<br />

OUT, MY DAD<br />

SUGGESTED THAT I<br />

TRY BODYBUILDING.”<br />

SHOT ON LOCATION AT GLOBAL FITNESS STUDIO, GARDENA, CA<br />

|


KATIE<br />

CHUNG HUA<br />

HAIR & MAKEUP BY NATALIE MALCHEV<br />

Age: 31<br />

Height: 5'2"<br />

Weight: 98 pounds<br />

Best Contest: 2011<br />

NPC Team Universe,<br />

2nd place, Bikini<br />

Fun Fact:<br />

“ I have a shoe theory<br />

about guys,” Hua says.<br />

“You can tell a lot by<br />

what a guy wears. Old<br />

white sneakers that<br />

are tied too tight mean<br />

they have no style;<br />

stylish sneaks mean<br />

they’re sporty and<br />

have some style; and<br />

dress shoes mean that<br />

they take themselves<br />

seriously.”<br />

MROLYMPIA.COM 145


1 MOVE<br />

WAYS<br />

NOT INTO DOING<br />

BARBELL BACK<br />

SQUATS? NO<br />

PROBLEM. DO<br />

ONE OF THESE<br />

SIX SQUATTING<br />

VARIATIONS<br />

INSTEAD TO<br />

MAKE UP FOR IT.


NE-LEGGED SMITH MACHINE SQUAT<br />

Defining Difference Training each leg<br />

vidually isgreatforworkingonimbalances<br />

m side to side. Standard two-leg squats<br />

great, but they typically don’t allow you to<br />

urately assessjusthowweakonelegis<br />

pared with the other. With the Smith machine,<br />

re able to load up the weight because balance<br />

much of an issue, at least not compared<br />

free-weight versions of one-legged squats<br />

pistol squats and Bulgarian split squats.<br />

Execution Stand inside a Smith machine with<br />

bar across your upper back and your feet<br />

hip-width apart. Lift one foot a few inches off<br />

the floor and hold it out in front of you, then<br />

rotate the bar to unrack it. Keeping your eyes<br />

focused forward, chest out, and back flat,<br />

slowly squat on your working leg until your thigh<br />

reaches parallel with the floor. Press through<br />

that heel to drive yourself back to standing (still<br />

on one leg), stopping just shy of full knee lockout.<br />

Repeat all reps on that leg, then switch legs.<br />

When to Do It As your first squat movement<br />

in a leg workout (alternated with front squat and<br />

safety bar squat).<br />

MROLYMPIA.COM 147


Th<br />

no<br />

low<br />

exc<br />

es<br />

gre<br />

of<br />

o such thing as a good excuse<br />

at.<br />

we said it. Bad knees, bum<br />

ck, lack of equipment—these<br />

or not squatting won’t cut it,<br />

y when you consider all the<br />

ations that exist for the “king<br />

ses.”<br />

n’t wanttoputabarbellon<br />

your back and squat with it? OK, then<br />

don’t. But you must do some version of<br />

the movement to build lower-body<br />

strength; add appreciable muscle mass<br />

to the quads, glutes, and hamstrings;<br />

optimize core stabilization and function;<br />

maintain adequate range of motion in<br />

the hips, knees, and ankles; and ensure<br />

a respectable level of overall fitness.<br />

Squat until your thighs reach at<br />

least parallel with the floor, then<br />

properly use the biggest muscles in<br />

your body to stand back up. Repeat<br />

this many times over and you’re<br />

officially squatting, just as nature<br />

intended. How you choose to squat is<br />

up to you. On these pages, you’ll find<br />

six great variations, plus a sample<br />

leg-training routine showing you<br />

how to incorporate them. Start with<br />

one or more of these and leave the<br />

excuses behind.<br />

SQUAT-CENTRIC<br />

LEG WORKOUT<br />

EXERCISE SETS REPS<br />

Quads/Glutes/Hamstrings<br />

Leg Extension<br />

(warmup)<br />

2–3 15<br />

Dumbbell Lunge 3 10–12 per leg<br />

Hamstrings<br />

Romanian Deadlift 4 10<br />

4<br />

3<br />

3<br />

Calves<br />

Standing Calf<br />

Raise<br />

4 20–25<br />

4<br />

*Alternate every other workout with<br />

safety bar squat and one-legged Smith<br />

machine squat.<br />

148 FLEX | JULY/AUG ’17


Defining Difference<br />

Execution<br />

When to Do It<br />

MROLYMPIA.COM 149


3BARBELL<br />

HACK SQUAT<br />

Defining Difference With the<br />

bar behind your legs, staying back<br />

on your heels as you explode up<br />

is fairly easy. Some may see this<br />

move as a deadlifting alternative,<br />

and rightfully so, but there’s a<br />

reason it has squat in its name—<br />

because, when done correctly,<br />

the quads take on a majority of<br />

the load. That’s not the case<br />

with the deadlift, which hits more<br />

of the hamstrings, glutes, and<br />

lower back.<br />

Execution Stand with a shoulderwidth<br />

stance in front of a barbell<br />

sitting on the floor. Bend your<br />

knees and hips to lower down,<br />

and grasp the bar with a shoulderwidth<br />

grip.<br />

With your back flat (not rounded)<br />

throughout, forcefully extend your<br />

hips and knees to stand up with<br />

the bar, pulling it up the backs of<br />

your legs. Finish in a standing<br />

position with your shoulders back<br />

and chest out, then reverse the<br />

motion under control to lower the<br />

bar back to the floor.<br />

When to Do It As the second<br />

squat movement in a leg workout<br />

(alternated with machine hack<br />

squat and Jefferson squat).<br />

COURTESY OF ARTIE ZELLER/WEIDER HF<br />

150 FLEX | JULY/AUG ’17


CHARLES LOWTHIAN<br />

SA T AR SQUAT<br />

Defining Difference any people are forced<br />

t ndar ats, not because of any<br />

ck or<br />

s but rather because<br />

isting i<br />

heir shoulders or even<br />

quat bar, stress<br />

minated because<br />

nt of your body,<br />

not behind it. A<br />

rists, they stay in a nice,<br />

comfortable, n<br />

tion throughout.<br />

Execution St<br />

a power rack facing away<br />

from a safety squat bar racked just below shoulder<br />

height. Step back into the bar so that the back pad<br />

is up against your neck and the other two pads<br />

are over your shoulders. Unrack the bar and<br />

start in a standing position with your hands<br />

holding the pads over your shoulders. Keeping<br />

your weight over your heels and your chest<br />

out, squat down until your thighs reach slightly<br />

past parallel with the floor. Drive back up to<br />

standing, keeping your back flat and chest out<br />

the entire time.<br />

When to Do It As your first squat movement<br />

in a leg workout (alternated with front squat and<br />

one-legged Smith machine squat).<br />

MROLYMPIA.COM 151


SQU<br />

Defining<br />

Difference<br />

e move<br />

ssenti<br />

allows you to<br />

place your feet<br />

farther in front<br />

of you to save<br />

your knees<br />

for a deeper,<br />

safer squat.<br />

Execution Step<br />

inside a hack<br />

squat machine,<br />

placing your<br />

shoulders and<br />

back against the<br />

pads and your<br />

feet shoulderwidth<br />

apart<br />

on the platform<br />

with your legs<br />

extended. With<br />

your chest out<br />

and abs pulled in<br />

tight, unhook<br />

the safety bars<br />

and slowly lower<br />

yourself until<br />

your knees are<br />

past 90 degrees.<br />

Forcefully<br />

extend your hips<br />

and knees to<br />

press yourself<br />

up to the start<br />

position without<br />

locking out your<br />

knees at the top.<br />

When to Do It<br />

As the second<br />

squat movement<br />

in a leg workout<br />

(alternated with<br />

barbell hack<br />

squat and<br />

Jefferson squat).<br />

PER BERNAL<br />

152 FLEX | JULY/AUG ’17


PAVEL YTHJALL<br />

F N SQUAT<br />

Defining Difference ar tobarbellhacksquats,<br />

son allo<br />

eep your weight back<br />

r heels to<br />

sure off both the knees<br />

r back.<br />

Execution Fro<br />

g position, straddle a<br />

floor and running<br />

d<br />

eet. Squattograbthebar<br />

with<br />

grip, onehandinfrontofyou<br />

and one hand behind. With your core tight, chest out,<br />

and back flat, stand up with the bar by extending your<br />

hips and knees and pressing through your heels.<br />

Lower the bar back to the floor by pressing your hips<br />

back and bending your knees.<br />

When to Do It As the second squat movement in a<br />

leg workout (alternated with machine hack squat and<br />

barbell hack squat).<br />

MROLYMPIA.COM 153


ONE-SIDED<br />

RESULTS<br />

TURN WEAKNESSES<br />

INTO STRENGTHS WITH<br />

THE POWER OF<br />

UNILATERAL TRAINING<br />

PHOTOGRAPHS BY PER BERNAL<br />

FLEX | ’17


Q If we told you to do<br />

just half a workout,<br />

or give half an effort,<br />

you’d consider us<br />

crazy. No one gets big,<br />

strong, and ripped by<br />

half-assing his way<br />

through training.


What we are going<br />

to recommend next<br />

may sound just as<br />

ridiculous, however it<br />

may be time to divide<br />

all your favorite<br />

bilateral movements<br />

in two and do each<br />

side of your body<br />

unilaterally.<br />

Sure, we love the<br />

squat, bench, and<br />

row as much as the<br />

next gym rat. But<br />

too much of a good<br />

thing may leave<br />

some gains on the<br />

table. And that’s just<br />

damn wrong, by half.<br />

ISOLATING<br />

THE BENEFITS<br />

Training one arm, leg, or side of<br />

the body at a time is nothing new<br />

for bodybuilders. We’ve been<br />

isolating muscle groups to<br />

achieve maximum size and<br />

definition ever since the early<br />

days of the iron game.<br />

Reasons abound. For one, a<br />

stronger limb can compensate<br />

for a weaker when using a<br />

barbell or bilateral-style<br />

machine—your dominant arm or<br />

leg will naturally take on a little<br />

more than its fair share of a load<br />

when you’re pressing, pulling,<br />

curling, or extending. That means<br />

the weaker muscle can never<br />

quite catch up, unless you hit it<br />

alone with a unilateral exercise.<br />

Second, isolation exercises<br />

are paramount when the goal is<br />

maximizing muscle development.<br />

It allows unparalleled focus on<br />

each body part, driving it to<br />

complete momentary failure,<br />

helping exhaust every fiber.<br />

Think dumbbell concentration<br />

curls, one-arm rows, or a<br />

single-leg extension as three<br />

good examples.<br />

Beyond aesthetics, unilateral<br />

training serves a very functional<br />

purpose as well. “It’s a great way<br />

to challenge the musculature of<br />

the core and improve the<br />

stability of your spine and<br />

pelvis,” says Angelo J. Grinceri,<br />

health coach, movement<br />

practitioner, New York Citybased<br />

trainer, and author of<br />

Intrinsic Strength Training<br />

(intrinsicstrengthtraining.com).<br />

In his book, Grinceri cites<br />

unilateral movement as a critical<br />

component of any training<br />

program, no matter your main<br />

goal. “Unilateral training requires<br />

more activity within the primary<br />

muscle group for a given<br />

exercise,” he writes. “For<br />

example, an EMG machine test<br />

shows that while performing an<br />

upright unilateral dumbbell<br />

shoulder press, the anterior,<br />

lateral, and posterior deltoid<br />

all require more muscular<br />

activation while standing, as<br />

opposed to performing a seated<br />

shoulder press with a barbell<br />

using both arms.”<br />

156 FLEX | JULY/AUG ’17


STANDING<br />

LEG CURL<br />

When doing the standing<br />

leg curl, use a full range<br />

of motion to engage the<br />

hamstrings along their<br />

full length. Picture your<br />

leg like the biceps of your<br />

arm and flex the hams<br />

hard to form a “peak” on<br />

every rep.<br />

MROLYMPIA.COM 157


LEG<br />

EXTENSION<br />

On the leg<br />

extension, avoid the<br />

temptation to slide<br />

your rear end<br />

forward on the seat<br />

to gain leverage.<br />

Make sure your<br />

knee aligns with the<br />

pivot point of the<br />

machine and keep<br />

your hips and lower<br />

back in contact<br />

with the pad.<br />

A SIDE OF<br />

GROWTH<br />

That said, it’s a good time to think about your<br />

own program. How balanced are your workouts?<br />

Are you mixing a steady dose of bilateral and<br />

unilateral exercises, or do you tend to rely on<br />

the former a little too much?<br />

For instance, take the following shoulder routine:<br />

EXERCISE SETS REPS<br />

Seated Barbell Press 4 8–12<br />

Barbell Front Raise 3 10<br />

Reverse Pec-deck Flye 3 10<br />

4<br />

3<br />

On its own, that’s a fairly solid workout. Use it and<br />

you will develop your delts, no question. However, if<br />

you happen to have one deltoid that’s weaker than<br />

the other, it may continue to lag because of the overreliance<br />

on the barbell and bilateral motions. A more<br />

balanced attack, which integrates a variety of barbell,<br />

dumbbell, and cable moves, could look like this:<br />

EXERCISE SETS REPS<br />

Seated Dumbbell Press 4 8–12<br />

Alternating Dumbbell Front Raise 3 10<br />

Bentover One-arm Cable Raise 3 10<br />

This way, a weaker delt or delt head will get targeted<br />

directly at some point during the workout, without the<br />

stronger side along for the ride to bail it out. In the<br />

end, that’s a recipe for more complete development.<br />

4<br />

3<br />

SHOT ON LOCATION AT METRO FITNESS NORTH, WORTHINGWOODS, OH<br />

158 FLEX | JULY/AUG ’17


LEG<br />

PRESS<br />

Place your<br />

working foot in<br />

the center of<br />

the leg press<br />

platform—<br />

putting it too far<br />

to one side or<br />

the other places<br />

potentially<br />

damaging<br />

shearing forces<br />

on the knee.<br />

GROOMING BY CANDACE CORY AT ZENOBIA USING SK-II & NIOXIN<br />

MROLYMPIA.COM 159


HAMMER<br />

STRENGTH<br />

INCLINE<br />

PRESS<br />

The beauty of the Hammer<br />

Strength incline press<br />

machine is its unilateral<br />

design. Because each<br />

side is independent of the<br />

other, they provide equal<br />

stimulus to both sides of<br />

your pectorals, whether<br />

you’re incline-pressing<br />

one side at a time (as<br />

shown here) or pushing<br />

both simultaneously.<br />

160 FLEX | JULY/AUG ’17


ONE<br />

AND<br />

DONE<br />

The training plan we are<br />

about to share with you,<br />

designed for FLEX by<br />

Grinceri, is not meant as a<br />

long-term solution. No one<br />

should be doing workouts<br />

that solely focus on unilateral<br />

exercises. Instead, consider<br />

this all-unilateral session a<br />

once-in-a-while shock<br />

treatment, to be used to get<br />

you in the groove of onelimb-at-a-time<br />

training while<br />

also hitting your muscles in a<br />

rut-busting, mental-breakfrom-the-ordinary<br />

way.<br />

You’ll likely notice the<br />

circuits are in the reverse<br />

order of what you<br />

instinctively would do, putting<br />

arms ahead of an overhead<br />

dumbbell press, and leg<br />

extensions and curls ahead<br />

of a leg press. Grinceri has<br />

his reasons for that unique<br />

arrangement. “Focusing on<br />

the isolation first will preexhaust<br />

and get blood to<br />

swell into the biceps, triceps,<br />

hamstrings, and quadriceps,”<br />

he explains. “Following those<br />

ancillary movements with a<br />

compound exercise will<br />

accomplish two things: It’ll<br />

require more focus and<br />

concentrated effort when<br />

performing the compound<br />

exercise, and it will improve<br />

blood flow to the area,<br />

enhancing the muscles’ ability<br />

to recover afterward.”<br />

And, Grinceri adds, it’s<br />

another way to keep your<br />

body off-balance by<br />

switching up your normal<br />

routine. “It’s a unique<br />

challenge to the bigger body<br />

parts because they don’t<br />

get as much help as they<br />

normally do from the<br />

assistive muscles, and the<br />

smaller individual muscles will<br />

be taxed throughout the<br />

circuit from beginning to end.<br />

You’ll really feel the deep burn<br />

by the time you finish the<br />

compound movement.”<br />

MIA<br />

HAMMER<br />

STRENGTH<br />

ROW<br />

When doing the<br />

Hammer Strength row,<br />

shift your shoulder<br />

blades back as you pull<br />

to help engage the<br />

muscles of the upper<br />

back. You want your<br />

back to take on the<br />

brunt of the load versus<br />

allowing the biceps to<br />

dominate.<br />

MROLYMPIA.COM 161


THE ONE-SIDED<br />

CIRCUIT<br />

WORKOUT<br />

For each of the three circuits listed, you can either complete all sets<br />

listed before moving on to the next grouping, or cycle through the circuits<br />

three times through—there’s no right or wrong way to tackle it. For<br />

instance, you could do the first circuit three times, then the second three<br />

times, and finally the third thrice. Or, you can do circuit No. 1, followed by<br />

No. 2, followed by No. 3, then repeat. Within the circuits, only pause long<br />

enough in between movements to change from one exercise to the next;<br />

rest 90 seconds between circuits.<br />

EXERCISE SETS REPS<br />

Circuit No. 1<br />

Right-leg<br />

Extension<br />

Left-leg<br />

Standing Curl<br />

3<br />

3 12<br />

3<br />

3 12<br />

Left-leg Press 3 12<br />

3<br />

LAT PULLDOWN<br />

Consider switching up your grip from<br />

workout to workout—or even set to set—<br />

when doing the lat pulldown. A palmsfacing,<br />

palms-forward, or palms-neutral<br />

grip each elicits a slightly different<br />

range-of-muscle fibers in the latissimus<br />

dorsi. It may be a nuanced difference,<br />

but every tweak can bring you better<br />

overall development over time.<br />

162 FLEX | JULY/AUG ’17


MIA<br />

DUMBBELL<br />

PREACHER<br />

CURL<br />

While you should employ<br />

a full range of motion<br />

during the dumbbell<br />

preacher curl, unfurling<br />

your elbow to nearly full<br />

extension—stopping just<br />

short of lockout—and<br />

then curling the weight<br />

by bending your arm<br />

as much as possible as<br />

you reach initial failure,<br />

consider tacking on<br />

three-quarter and half<br />

reps, even partials and<br />

“pulse” reps on the last<br />

set or two. They’ll fry<br />

your bi’s and pump them<br />

full of nutrient-rich blood.<br />

MIA<br />

MROLYMPIA.COM 163


THE<br />

ONE-SIDED<br />

CIRCUIT<br />

WORKOUT<br />

EXERCISE SETS REPS<br />

Circuit No. 2<br />

3<br />

Right-arm<br />

Hammer<br />

Strength<br />

Incline Press<br />

Left-arm<br />

Hammer<br />

Strength Row<br />

3 12<br />

3<br />

3 12<br />

3<br />

Left-arm<br />

Lat Pulldown<br />

3 12<br />

OVERHEAD<br />

DUMBBELL<br />

PRESS<br />

The overhead<br />

dumbbell press can<br />

also be attacked in<br />

an alternating style,<br />

holding a dumbbell<br />

in each hand—<br />

when one is going<br />

up, the other is<br />

descending.<br />

EXERCISE SETS REPS<br />

Circuit No. 3<br />

Right-arm<br />

Overhead<br />

Dumbbell<br />

Triceps<br />

Extension<br />

Left-arm<br />

Dumbbell<br />

Preacher Curl<br />

3<br />

3 15, 12,<br />

10<br />

3<br />

3 15, 12,<br />

10<br />

3<br />

Left-arm<br />

Overhead<br />

Dumbbell Press<br />

3 15, 12,<br />

10<br />

164 FLEX | JULY/AUG ’17


OVERHEAD<br />

DUMBBELL<br />

TRICEPS<br />

EXTENSION<br />

For the overhead<br />

dumbbell triceps<br />

extension, allow<br />

the dumbbell<br />

to “bottom out”<br />

to stretch the<br />

long head of the<br />

triceps, which<br />

engages the<br />

stretch-shortening<br />

cycle and leads to<br />

a stronger positive<br />

contraction on the<br />

way back up.<br />

MROLYMPIA.COM 165


BY ERIC “MERLIN” BROSER PHOTOGRAPHS BY IAN SPANIER<br />

TRICKS & TREATS!


I MUST ADMIT, THIS DID<br />

GIVE ME AN EXCELLENT<br />

FOUNDATION FOR MY<br />

EARLY DAYS IN THE GYM,<br />

since I was already well-versed<br />

in all the basic exercises,<br />

proper form, and how to design<br />

an effective workout. As the<br />

years went by, however, and my<br />

interest in lifting went from<br />

simply “getting big” to building<br />

a competition-level physique,<br />

I began to ponder whether<br />

or not I was missing something.<br />

I would find myself looking<br />

around the gym—at the barbells,<br />

dumbbells, machines, cables,<br />

and benches—conceptualizing<br />

entirely new movements or<br />

mentally creating unique tweaks<br />

on the basics that I and everyone<br />

else were performing daily. The<br />

more profound my mind/muscle<br />

connection became, the<br />

more I began to understand<br />

the need to expand my<br />

exercise vocabulary so that I<br />

could more completely exhaust<br />

every fiber within a muscle.<br />

At this point I was not only<br />

training myself for higher levels<br />

of bodybuilding competition but<br />

also beginning to coach dozens<br />

of others. The gym had become<br />

my laboratory, and every day<br />

was spent experimenting with<br />

novel ways to train each muscle.<br />

I would invent new exercises,<br />

try varying angles of push/pull,<br />

and often use machines to hit<br />

body parts they were not even<br />

intended for!<br />

This practice (or more like<br />

obsession) has continued to<br />

this very day and eventually led<br />

to one of my best clients giving<br />

me the nickname “Merlin,” for<br />

what he claims is my “nearmagical<br />

ability” to transform<br />

physiques and lagging muscles.<br />

As I walk around the Mecca of<br />

bodybuilding, aka Gold’s Gym in<br />

Venice, CA, I am proud to see<br />

members utilizing exercises<br />

that I pioneered and introduced<br />

via my articles or videos. As a<br />

coach, there are few things<br />

more satisfying than having a<br />

fellow lifter come up to me and<br />

say, “Thank you for showing<br />

me those ‘Merlin’ triceps pushouts!<br />

My arms have never been<br />

this sore!”<br />

Did someone mention triceps?<br />

Well, I did promise to provide<br />

some unique goodies to add to<br />

your training arsenal! Let’s<br />

unwrap a few that will be sure<br />

to add some major thickness to<br />

the backs of your arms.<br />

GROOMING BY KELLIE KECK FOR ZENOBIA<br />

168 FLEX | JULY/AUG ’17<br />

SHOT ON LOCATION AT METRO FITNESS NORTH, WORTHINGTON WOODS, OH


TRICK<br />

SMITH MACHINE ELBOWS-OUT<br />

CLOSE-GRIP BENCH PRESS<br />

MERLIN’S POWER-<br />

REP RANGE-SHOCK<br />

HYBRID TRICEPS<br />

THRASHING<br />

EXERCISES SETS REPS TEMPO<br />

Incline High-cable<br />

Triceps Push-out<br />

Standing Single-arm<br />

Shoulder-high Triceps<br />

Extension<br />

superset with<br />

Concentration<br />

Pushdown<br />

3 6–8 3/1/X/1<br />

1<br />

1<br />

1<br />

2<br />

2<br />

10–12<br />

10–12<br />

2/1/X/2<br />

How to Do It


INCLINE HIGH-CABLE<br />

TRICEPS PUSH-OUT<br />

How to Do It<br />

|


TRICK<br />

YOU CAN VARY THIS MOVEMENT<br />

BY TAKING A WIDER OR CLOSER<br />

GRIP, SUBSTITUTING A ROPE<br />

ATTACHMENT, AND/OR ALTERING<br />

THE ANGLE OF THE BENCH TO<br />

CREATE A SLIGHTLY DIFFERENT<br />

ARC OF MOTION.


CONCENTRATION<br />

PUSHDOWN<br />

How to Do It


TRICK<br />

THIS IS ONE MOVEMENT IN WHICH UTILIZING<br />

LIGHTER WEIGHT AND HIGHER REPS (10 TO 15)<br />

WILL BE THE MOST EFFECTIVE FOR MUSCLE<br />

GROWTH. THIS IS AN EXCELLENT EXERCISE TO<br />

FINISH UP A TRICEPS WORKOUT, AS IT<br />

MANIFESTS A POWERFUL PUMP AND ISOLATES<br />

THE TRICEPS LIKE NO OTHER MOVEMENT.


TRICK<br />

USE THE RESTING HAND<br />

TO HOLD THE WORKING<br />

TRICEPS SO YOU CAN<br />

FEEL IT STRETCH AND<br />

CONTRACT IN ITS<br />

ENTIRETY THROUGHOUT<br />

THE RANGE OF MOTION.<br />

THIS WILL INCREASE<br />

THE MIND/MUSCLE<br />

CONNECTION AND FORCE<br />

A GREATER NUMBER OF<br />

FIBERS TO FIRE.<br />

| JULY/AUG ’17


STANDING SINGLE-ARM<br />

SHOULDER-HIGH TRICEPS EXTENSION<br />

How to Do It


THE MOST IMPORTANT MEAL OF THE<br />

DAY IS NOW THE MOST DELICIOUS. THESE<br />

PROTEIN-PACKED RECIPES GUARANTEE<br />

YOU’LL START YOUR DAY AHEAD OF THE GAME.


MOCHA<br />

PANCAKE<br />

STACKS<br />

SERVES 4<br />

1)<br />

2)<br />

3)<br />

368<br />

28g<br />

CALORIES<br />

PROTEIN<br />

CARBS<br />

FAT


DAYBREAK<br />

EGG TACOS<br />

SERVES 2<br />

CHEF’S TIP<br />

1)<br />

2)<br />

3)<br />

518<br />

CALORIES<br />

PROTEIN<br />

23g<br />

CARBS<br />

FAT<br />

178 FLEX | JULY/AUG ’17


BLUEBERRY<br />

PROTEIN<br />

SMOOTHIE<br />

BOWL<br />

SERVES 1<br />

1)<br />

2)<br />

382<br />

CALORIES<br />

PROTEIN<br />

10g<br />

CARBS<br />

FAT<br />

CHEF’S TIP


YOGURT<br />

& GRANOLA<br />

SERVES 2<br />

1)<br />

2)<br />

465<br />

CALORIES<br />

21g<br />

CARBS<br />

FAT<br />

CHEF’S TIP<br />

FLEX |


MAPLE<br />

BACON<br />

OATMEAL<br />

SQUARES<br />

SERVES 4<br />

1)<br />

o<br />

CHEF’S TIP<br />

2)<br />

3)<br />

4)<br />

520<br />

CALORIES<br />

PROTEIN<br />

17g<br />

CARBS<br />

FAT<br />

MROLYMPIA.COM 181


POWER-<br />

BUILDING<br />

COMBINE THE BEST<br />

OF POWERLIFTING<br />

AND BODYBUILDING<br />

SCIENCE TO BUILD<br />

DENSE MUSCLE AND<br />

FREAK STRENGTH<br />

IN SIX WEEKS<br />

182 | JULY/AUG ’17


MROLYMPIA.COM 183


W<br />

When you’ve been in the<br />

iron game awhile, you<br />

begin to ask yourself some<br />

tough questions: How do<br />

I maximize size without<br />

sacrificing strength? How<br />

do I get stronger without<br />

getting injured? In short,<br />

how can a lifter have it all—<br />

muscle, power, and painfree<br />

joints—to enjoy the<br />

benefits? The answer is a<br />

combination of powerlifting<br />

and bodybuilding<br />

programming, colloquially<br />

known as powerbuilding,<br />

blended in the formula we<br />

offer here. See results in<br />

six weeks! Seriously.<br />

THE DYNAMIC DUO<br />

Our program is a mix of the<br />

Westside Barbell powerlifting<br />

template and old-school highvolume<br />

bodybuilding. The<br />

Westside Conjugate Method,<br />

as it’s known, is a system that<br />

alternates heavy workouts and<br />

lighter ones. The heavy days<br />

are called max-effort sessions<br />

because you work up to a max,<br />

the heaviest weight you can<br />

use for reps in the one to five<br />

range. The lighter days can<br />

be done in two different ways.<br />

Most lifters who powerbuild<br />

along the lines of a Westside<br />

program do the lighter workouts<br />

exclusively with higher reps and<br />

go for the pump, and that works<br />

fine to build muscle. Our routine<br />

includes plenty of pump work,<br />

but we’re also making use of the<br />

dynamic effort method (DE)—a<br />

technique whereby you lift light<br />

weights explosively. Even though<br />

the weight may not feel<br />

challenging, moving it as quickly<br />

(and as violently) as you can<br />

trains your nervous system to<br />

recruit the biggest, strongest<br />

muscle fibers, and it helps you<br />

overcome sticking points. If<br />

your bench press usually stalls<br />

midway through a rep with a<br />

heavy weight, DE can help you<br />

develop the speed off your chest<br />

to blast through.<br />

LIFTING FOR LIFE<br />

Of course, building muscle and<br />

setting PRs isn’t much fun if it<br />

wrecks your body in the process.<br />

Heavy training is hard on the<br />

joints, but by rotating your main<br />

lifts and generally changing up<br />

the workouts on a weekly basis,<br />

you can avoid the overuse and<br />

overtraining injuries that plague<br />

so many lifters. The main lift in<br />

each max-effort workout should<br />

be switched every week. In fact,<br />

you can switch out practically<br />

every exercise in the program<br />

week to week if you like—just<br />

follow the basic template we set<br />

up here. (It includes two weeks of<br />

sample workouts.)<br />

On the first max-effort day, for<br />

instance, when you’ll train your<br />

chest and biceps, stick to three<br />

to four chest exercises and three<br />

biceps lifts per session; the exact<br />

exercises you pick are up to<br />

you. The main lift can be a bench<br />

press one week, an incline press<br />

the next, then a floor press<br />

after that if you like. Feel free to<br />

experiment and find exercises<br />

that work best for you and keep<br />

the workouts fun.<br />

Directions<br />

THE SCHEDULE<br />

You’ll perform two<br />

max-effort and<br />

two dynamic-effort<br />

workouts per week,<br />

rotating through a<br />

body-part split of<br />

chest and biceps,<br />

back, legs, and<br />

shoulders and<br />

triceps.<br />

will take<br />

to work<br />

part wit<br />

max- an<br />

effort m<br />

follow t<br />

for how<br />

togethe<br />

184 FLEX | JULY/AUG ’17


BACK EXTENSION<br />

Be sure to hinge at the<br />

hips when you perform<br />

each rep. Your lower<br />

back shouldn’t round<br />

over on the descent.<br />

Always squeeze your<br />

glutes as you extend<br />

your hips to come up.<br />

SHOT ON LOCATION AT METROFLEX GYM, LONG BEACH, CA


1<br />

MACHINE FLYE<br />

Don’t let your arms<br />

extend behind you.<br />

Protect your shoulders.<br />

PULLOVER<br />

Lower the weight<br />

until you feel a stretch<br />

in your lats, then pull it<br />

back over your face,<br />

not your chest.<br />

186 FLEX | JULY/AUG ’17


DAY 1<br />

CHEST,<br />

BICEPS<br />

(MAX EFFORT)<br />

EXERCISE SETS REPS<br />

4 8<br />

5<br />

4 8<br />

2<br />

4<br />

DAY 2<br />

BACK<br />

(DYNAMIC EFFORT)<br />

EXERCISE SETS REPS<br />

8<br />

4<br />

4<br />

3<br />

Strength<br />

MAX-EFFORT<br />

TRAINING<br />

Max-effort workouts focus on<br />

improving one main lift. To do that,<br />

you need to train heavy. Warm up<br />

thoroughly, then choose a variant<br />

of whatever the main exercise is<br />

(some type of squat, bench press,<br />

deadlift, or overhead press) and<br />

begin working up in weight slowly.<br />

Add weight in small increments and<br />

keep your reps to five or fewer until<br />

you reach a load that allows you<br />

only three to five reps. When you’ve<br />

maxed out those reps, move on to<br />

the next exercise.<br />

REVERSE-GRIP<br />

PULLDOWN<br />

Pull the bar down to your<br />

collarbone. The palmstoward-you<br />

grip hits the<br />

biceps more directly than<br />

conventional pulldowns.<br />

MROLYMPIA.COM 187


1<br />

DAY 3<br />

CARDIO<br />

Use the exercise of your choice<br />

to raise your heart rate to a moderate<br />

level (120 to 140 beats per minute)<br />

and keep it there for 30 to 60 minutes.<br />

Afterward, foam-roll and stretch.<br />

DAY 4<br />

LEGS<br />

(MAX EFFORT)<br />

EXERCISE SETS REPS<br />

2<br />

3 8<br />

4<br />

**<br />

3<br />

DIP<br />

Try to get your<br />

upper arms<br />

parallel to the<br />

floor on each rep.<br />

You can lean<br />

forward to<br />

emphasize the<br />

pecs, or try<br />

to stay perfectly<br />

upright to<br />

emphasize the<br />

triceps.<br />

DAY 5<br />

SHOULDERS,<br />

TRICEPS<br />

(DYNAMIC EFFORT)<br />

EXERCISE SETS REPS<br />

8 3*<br />

4<br />

4<br />

4<br />

4<br />

188 FLEX | JULY/AUG ’17


Speed<br />

GOBLET<br />

SQUAT<br />

Focus on sitting<br />

back with your<br />

hips and opening<br />

your knees to<br />

achieve depth.<br />

DYNAMIC-<br />

EFFORT<br />

TRAINING<br />

The goal of dynamiceffort<br />

work is to<br />

move a weight as fast<br />

as possible. (Note<br />

that when doing DE<br />

pullups on back<br />

day, you’ll be lifting<br />

your body weight.)<br />

Aim for 60 to 70% of<br />

your max on these<br />

exercises and keep<br />

the reps to three. If<br />

that feels too heavy,<br />

or if your latter few<br />

sets get sluggish,<br />

reduce the weight.<br />

The point is to be as<br />

explosive as possible<br />

while maintaining<br />

perfect form, so<br />

don’t get eager to<br />

add weight.<br />

OVERHEAD<br />

PRESS<br />

Keep your<br />

forearms<br />

vertical as you<br />

press. The bar<br />

should be in<br />

line with the<br />

back of your<br />

head in the<br />

end position.<br />

MROLYMPIA.COM 189


2<br />

HAMMER<br />

CURL<br />

Keep your upper<br />

arms at your<br />

sides so your<br />

elbows don’t<br />

drift forward.<br />

Your palms face<br />

each other.


DAY 1<br />

CHEST,<br />

BICEPS<br />

(DYNAMIC EFFORT)<br />

EXERCISE SETS REPS<br />

DAY 3<br />

CARDIO<br />

Use the exercise of your choice to<br />

raise your heart rate to a moderate<br />

level (120 to 140 beats per minute)<br />

and keep it there for 30 to 60 minutes.<br />

Afterward, foam-roll and stretch.<br />

8 3*<br />

4<br />

3<br />

3 8<br />

4 8<br />

2<br />

4<br />

DAY 4<br />

LEGS<br />

(DYNAMIC EFFORT)<br />

EXERCISE SETS REPS<br />

4<br />

3<br />

3<br />

3*<br />

4<br />

DAY 2<br />

BACK<br />

(MAX EFFORT)<br />

EXERCISE SETS REPS<br />

DAY 5<br />

SHOULDERS,<br />

TRICEPS<br />

(MAX EFFORT)<br />

EXERCISE SETS REPS<br />

4<br />

4<br />

4<br />

2<br />

ABOUT<br />

THE<br />

TRAINER<br />

Don Saladino is<br />

a trainer of<br />

celebrities and<br />

athletes. He<br />

owns Drive495 in<br />

New York City.<br />

donsaladino.com<br />

*For pullups, simply perform reps as<br />

explosively as possible on both the positive<br />

and negative phases. On the unilateral leg<br />

press, choose a moderate weight that you<br />

can move explosively with one leg. (Perform<br />

three reps on one leg, switch legs and do<br />

three, then rest.) For the other exercises that<br />

are done with dynamic effort, choose a load<br />

that is 60 to 70% of your one-rep max. Rest<br />

60 seconds between all dynamic-effort sets.<br />

**If you don’t have a glute-ham bench, try a<br />

weighted back extension or a Romanian<br />

deadlift for sets of 15.<br />

4<br />

4<br />

4<br />

4<br />

MROLYMPIA.COM 191


Lean forward<br />

a bit at the<br />

beginning of<br />

the rep to put<br />

a stretch on<br />

your lats. Then<br />

move your<br />

torso back<br />

to vertical as<br />

you row the<br />

handle to your<br />

sternum. Hold<br />

for a second in<br />

the contracted<br />

position.<br />

192 FLEX | JULY/AUG ’17


NO MORE<br />

BAD<br />

WORKOUTS<br />

USE INDICATOR SETS TO<br />

ANTICIPATE WHAT YOU’RE CAPABLE<br />

OF, THEN CUSTOMIZE YOUR<br />

TRAINING FOR MAXIMUM RESULTS<br />

EDGAR ARTIGA<br />

MROLYMPIA.COM 193


Y<br />

PAVEL YTHJALL<br />

194 FLEX | JULY/AUG ’17


As a strength coach, I<br />

help athletes improve<br />

performance. One of the<br />

concepts we follow to do<br />

that is autoregulation—<br />

customizing workouts to<br />

allow the athlete to progress<br />

at his own pace based on<br />

variations in performance.<br />

You see, everyone who lifts<br />

has experienced the same<br />

pattern: Some days you feel<br />

great in the gym and the<br />

weights are flying up. Other<br />

days, everything you touch<br />

feels like a ton of bricks.<br />

You can’t always anticipate<br />

what kind of day you’ll have<br />

before you start your<br />

workout, and some guys will<br />

go in determined to lift heavy<br />

no matter what. That’s a<br />

mistake, because trying to<br />

bull through a heavy lift when<br />

your body isn’t up to it can<br />

cause injury. However, by<br />

learning to autoregulate your<br />

training, you can find out<br />

early on in the session what<br />

you’re capable of that day<br />

and adjust accordingly.<br />

Here’s how it works: After<br />

you’ve warmed up on your<br />

main lift for the workout<br />

(some variation of the squat,<br />

deadlift, or bench press),<br />

you’ll perform three sets with<br />

a certain percentage of your<br />

max lift. These are called<br />

“indicator sets.” The first two<br />

sets are conservative, and<br />

the last one is all out—perform<br />

as many reps as you can.<br />

Your performance on this<br />

final set determines the rest<br />

of your workout.<br />

D ADLIFT<br />

act your neck<br />

hat your chin<br />

s down. Drive<br />

ugh your heels<br />

let your body<br />

ght fall backward<br />

aximally activate<br />

y r glutes and<br />

ha strings.<br />

MROLYMPIA.COM 195


FORMULA<br />

Determine the<br />

load to use by<br />

calculating 70%<br />

of your max. So if<br />

your best deadlift<br />

is 350 pounds,<br />

use 245 pounds.<br />

Complete two<br />

indicator sets of<br />

eight reps, and<br />

then a third in<br />

which eight is the<br />

minimum—go for<br />

as many as<br />

possible until<br />

your form<br />

breaks down.<br />

70%<br />

x 350 LBS<br />

245 LBS<br />

Use this weight on all<br />

three indicator sets<br />

PAVEL YTHJALL<br />

196 FLEX | JULY/AUG ’17


75% x 350 LBS = 263 LBS<br />

New max<br />

percentage<br />

(70% + 5%)<br />

FORMULA<br />

Let the number of reps you performed<br />

on the final indicator set determine the<br />

weight you use for the cluster sets.<br />

For each rep you got above eight, add 2.5%<br />

to the percentage of your max. So if you<br />

performed 10 reps, the next weight you’ll<br />

load will be 263 pounds (75% of 350;<br />

because 2.5% x two extra reps = 5%).<br />

Best deadlift<br />

amount<br />

Use this weight on<br />

your cluster sets<br />

Now do three to five sets of one rep, resting 30 to 45 seconds between<br />

each rep. But if you could barely manage eight reps in your final indicator<br />

set, perform three to five sets of one with the same load (70%).<br />

After you’ve done that third<br />

indicator set to failure, you’ll<br />

perform cluster sets, as<br />

prescribed by my colleague<br />

Jamie Smith, a strength coach<br />

in Boston. Clusters are a<br />

variation of the rest-pause<br />

method: You take a heavy<br />

weight and do one rep, rest<br />

briefly and do another, and<br />

continue until you’ve done a<br />

“cluster” of reps. This approach<br />

allows you to lift a heavier<br />

weight for more total reps<br />

than you typically could, and<br />

it ensures that you’re fresh<br />

enough on each rep that your<br />

technique is at its sharpest.<br />

The load you use on these<br />

clusters is determined by the<br />

all-out set you just did. For<br />

every rep you got above the<br />

prescribed number, you’ll add<br />

2.5% to the load and do three<br />

to five single reps with 30 to<br />

45 seconds of rest in between.<br />

(See the “Formula” sidebars<br />

for a practical example.)<br />

In other words, the more<br />

reps you do on the final<br />

indicator set, the heavier you<br />

can go on the cluster sets<br />

and the more challenging<br />

your workout will be. The<br />

reverse is also true, so if<br />

you’re not feeling up to hard<br />

training, you won’t get many<br />

reps on the last indicator set<br />

and therefore won’t have to<br />

go heavy on the clusters.<br />

Every workout can now be<br />

tailored to your capabilities at<br />

that exact moment. You now<br />

hold the keys to a lifetime of<br />

productive workouts.<br />

EDGAR ARTIGA<br />

198 FLEX | JULY/AUG ’17


Exercises marked with a letter<br />

(“A” and “B”) are alternated.<br />

Perform one set of A, rest, then<br />

one set of B, rest, and then repeat<br />

for the prescribed sets. Perform<br />

the main lifts according to the<br />

formula on the previous pages.<br />

DAY I<br />

EXERCISE SETS REPS<br />

1 Deadlift (any variation) * *<br />

2A 3 8<br />

2B Reverse Crunch 3 10<br />

3A 3<br />

3B Standing Calf Raise 3 20<br />

DAY II<br />

EXERCISE SETS REPS<br />

1 Bench Press<br />

* *<br />

(or overhead press)<br />

2A 3<br />

2B 3<br />

3A 2<br />

3B Triceps Pushdown 2 20<br />

4<br />

DAY III<br />

EXERCISE SETS REPS<br />

1 Squat (any variation) * *<br />

2A<br />

3 8<br />

2B 3<br />

3A Barbell Hip Thrust 2 10<br />

3B 2<br />

*Follow the instructions for indicator sets<br />

and clusters in the “Formula” sidebars.<br />

**As many as needed.<br />

EDGAR ARTIGA<br />

200 FLEX | JULY/AUG ’17


PROGRESSION<br />

Each week, the<br />

percentage of your<br />

max and the number<br />

of reps you perform<br />

will change.<br />

WEEK 1<br />

3 sets, 8 reps with<br />

70%,<br />

then 3–5 sets of 1<br />

WEEK 2<br />

3 sets, 5 reps with<br />

75%,<br />

then 3–5 sets of 1<br />

WEEK 3<br />

3 sets, 3 reps with<br />

80%,<br />

then 3 sets of 1<br />

WEEK 4<br />

3 sets, 1 rep with<br />

85%,<br />

then 2 sets of 1<br />

cable<br />

evel.<br />

o the<br />

handle<br />

Press<br />

your<br />

ry to<br />

rd its<br />

MROLYMPIA.COM 201


THE<br />

MECCA<br />

OF MUSCLE<br />

HOW BEV FRANCIS’<br />

BECAME THE MOST<br />

LEGENDARY<br />

CENTER ON<br />

THE PLANET<br />

BY MICHAEL BERG, N.S.C.A.-C.P.T.<br />

202 FLEX | JULY/AUG ’17


LEFT TO RIGHT<br />

Matthew Acton,<br />

Kevin English,<br />

Juan Morel, Steve<br />

Weinberger, Victor<br />

Martinez, Marco<br />

Rivera, Yeshaira<br />

Robles, Patty Zariello,<br />

Guy Cisternino,<br />

Angelica Nebbia,<br />

Bethany Wagner,<br />

Swann Delarosa, Jon<br />

Delarosa, Karen Morel,<br />

Dana Linn Bailey.<br />

MROLYMPIA.COM 203


BEV FRANCIS<br />

NEVER WON THE<br />

MS. OLYMPIA<br />

CONTEST, THE<br />

MOST COVETED<br />

TITLE IN ALL<br />

OF WOMEN’S<br />

BODYBUILDING,<br />

ALTHOUGH HER<br />

CONTROVERSIAL<br />

SECOND-PLACE<br />

FINISH TO<br />

LENDA MURRAY<br />

IN 1991, AN EVENT<br />

TELEVISED LIVE BY<br />

ESPN, MADE HER<br />

THE BIGGEST ICON<br />

IN THE SPORT.<br />

The rivalry between the<br />

“mainstream” physique of Murray<br />

and the highly developed body of<br />

Francis went on to further define<br />

a debate—immortalized a few<br />

years prior in Pumping Iron II:<br />

The Women, which pitted Francis<br />

against Rachel McLish—which<br />

has raged for generations. It cut<br />

to the heart of the meaning of<br />

femininity, of double standards<br />

between the sexes, of whether<br />

society was ready for the<br />

advent of strong, powerful<br />

women who refused to bow to<br />

the expectations of others. It<br />

also made Francis synonymous<br />

with strength and a hero to<br />

bodybuilding purists<br />

everywhere.<br />

In the midst of Francis’<br />

competitive heyday, she and her<br />

husband, IFBB judge and former<br />

competitive powerlifter Steve<br />

Weinberger, opened a small,<br />

unassuming gym in Syosset, NY,<br />

a suburban hamlet near Long<br />

Island’s North Shore. Weinberger<br />

made a fateful decision when he<br />

COURTESY OF WEIDER HEALTH & FITNESS; COURTESY OF BEV FRANCIS POWERHOUSE GYM (4)<br />

204 FLEX | JULY/AUG ’17


THE MECCA<br />

Bev Francis took<br />

muscularity and<br />

definition to a new<br />

level during her<br />

competitive heyday.<br />

Below: Bev’s FLEX<br />

cover; Weinberger<br />

with Rich Gaspari and<br />

Frank Sepe; Dexter<br />

Jackson winning<br />

Weinberger’s 2016<br />

IFBB New York Pro.<br />

schedule, as Francis continued<br />

to compete while the couple<br />

promoted contests. “We started<br />

promoting the Bev Francis<br />

Classic Bodybuilding show in<br />

1988, which developed into the<br />

Bev Francis Atlantic States<br />

Bodybuilding, Fitness, Figure,<br />

Men’s and Women’s Physique,<br />

Men’s Classic Physique,<br />

and Bikini Championships,”<br />

Weinberger says. “Bev was<br />

competing every year in the<br />

Ms. Olympia, and many of the<br />

members would go to watch her,<br />

especially when the show was<br />

held in New York City from 1987<br />

to 1990.”<br />

Those fans began flocking to<br />

Bev’s to soak in the sights and<br />

work on their own physiques.<br />

“The hardcore training<br />

atmosphere was attractive to<br />

competitive bodybuilders and<br />

other devoted trainers, and the<br />

gym quickly became the place<br />

for those interested in the<br />

competitive side of the sport,”<br />

Weinberger notes. “We designed<br />

the gymtobeaccommodating<br />

for the committed lifter, with a<br />

large number of training pieces<br />

for every body part, and made<br />

sure to be open every day<br />

with long hours, because from<br />

our own experience, we knew<br />

that serious trainers hate to<br />

miss workouts.”<br />

From very early on, pros<br />

from the local area made their<br />

way to Bev’s. “Albert Beckles,<br />

who was the Mr. Olympia runnerup<br />

to Lee Haney in 1985, was a<br />

good friend and was the first<br />

big-name pro to be a regular in<br />

the gym,” Weinberger recalls.<br />

“Early regulars also included<br />

Mike Ashley and Jim Quinn.”<br />

Famous icons from other walks<br />

of life joined as well. Tap dancer,<br />

actor, and singer Gregory Hines<br />

was a regular visitor and was<br />

actually the very first member.<br />

That growth continued in<br />

1990, when the gym expanded<br />

and was rebranded as Bev<br />

Francis Gold’s Gym. In 2005,<br />

the club—at that point already<br />

renowned—became Bev Francis<br />

Powerhouse Gym. Now 30,000<br />

square feet, it boasts a full range<br />

of physique-sculpting equipment,<br />

including five squat racks, seven<br />

bench-press stations, IFBB-profriendly<br />

dumbbell racks up to<br />

220 pounds, and a regulationsize<br />

boxing ring.<br />

MROLYMPIA.COM 205


“Over the years, we broke<br />

down walls and took extra<br />

spaces until the gym grew into<br />

its current size,” Weinberger<br />

says. “We have lots of equipment<br />

and multiples of all pieces. We<br />

chose a variety of pieces from<br />

different companies because<br />

PAVEL YTHJALL; COURTESY OF BEV FRANCIS POWERHOUSE GYM<br />

Additional reporting by Matt Tuthill.<br />

206 FLEX | JULY/AUG ’17


COURTESY OF BEV FRANCIS POWERHOUSE G<br />

LEFT TO RIGHT<br />

David Henry spots<br />

Kevin English; Big<br />

Steve with Phil Heath,<br />

Juan Morel, and Hany<br />

Rambod; Bev and<br />

Steve with Shawn<br />

Rhoden and his FLEX<br />

cover; the late Baito<br />

Abbaspour reps<br />

out leg extensions<br />

at the Mecca.<br />

opportunity to catch the world’s<br />

top amateur and pro bodybuilding<br />

competitors in their natural<br />

habitat, training all out in their<br />

quest for competitive success.<br />

The men and women athletes<br />

who have walked through the<br />

doors make up a who’s who of the<br />

physique realm, past and present.<br />

Six-time Mr. Olympia champ<br />

Dorian Yates would settle in for a<br />

month before his title defenses.<br />

Four-time Mr. O Jay Cutler has<br />

heaved iron there, as has threetime<br />

Arnold Classic champ Kai<br />

Greene and 2007 Arnold Classic<br />

winner Victor Martinez.<br />

“So many great pros have<br />

trained in our gym, like Lee<br />

Haney, <strong>Flex</strong> Wheeler, Branch<br />

Warren, Kevin Levrone, Rich<br />

Gaspari, Sonny Schmidt, Adela<br />

Garcia, Anja Langer, Davana<br />

Medina, Iris Kyle, Cory Everson,<br />

and Rachel McLish,” Weinberger<br />

recounts. “More recent<br />

competitors visiting the gym<br />

include Dexter Jackson, Phil<br />

Heath, Evan Centopani, Marco<br />

Rivera, Roelly Winklaar, Jon<br />

Delarosa, Hidetada Yamagishi,<br />

Guy Cisternino, <strong>Flex</strong> Lewis, Tara<br />

Scotti, Mark Anthony Wingson,<br />

Latorya Watts, Camala Rodriguez-<br />

McClure, Candice Greene, Swann<br />

Delarosa, India Paulino, and<br />

Jennifer Hernandez.<br />

“We are also proud to be the<br />

home gym for an elite group of<br />

competitors, including Kevin<br />

English—who is our morning gym<br />

manager—and Juan Morel, Maxx<br />

Charles, Arash Rahbar, Sadik<br />

Hadzovic, Matt Acton, Angelica<br />

Teixeira, and Juliana Malacarne.”<br />

Even WWE Superstars Dwayne<br />

“The Rock” Johnson or Paul<br />

“Triple H” Levesque have stopped<br />

in to lift, as well as a number of<br />

players from the ranks of the<br />

NFL, NBA, and NHL. At any time,<br />

you could look up and find that<br />

you’re repping out a set of<br />

dumbbell presses or barbell<br />

squats alongside a superstar.<br />

The drive to excel is palpable.<br />

Visit and you’re almost guaranteed<br />

the workout of your life. Once, a<br />

workout of eight-time Mr. Olympia<br />

Ronnie Coleman busted right<br />

through the front doors of the<br />

place, as he took a pair of<br />

125-pound dumbbells into the<br />

parking lot for his famous leg-day<br />

finisher, the walking lunge. The<br />

mighty Texan strode 100 yards to<br />

the street and back without a<br />

pause, as Weinberger recalls.<br />

MROLYMPIA.COM 207


NEW YORK PRO<br />

Victor Martinez (2nd)<br />

and Juan Morel (1st)<br />

from 2015. Winners<br />

Sadik Hadzovic<br />

(physique), Jose<br />

Raymond (212),<br />

Yeshaira Robles<br />

(bikini), Juliana<br />

Malacarne (physique),<br />

Candice Keene<br />

(figure), and Mamdouh<br />

Elssbiay from 2013.<br />

AN IRON BOND<br />

With such feats of strength a<br />

common sight at Bev’s, those<br />

among us of more standard<br />

might and build might walk in<br />

with a sense of trepidation.<br />

Yet, as Weinberger is quick<br />

to point out, those who<br />

frequent Bev’s create a<br />

communal ambiance, not an<br />

inhospitable one.<br />

“No one’s here to be<br />

social,” he once admitted to<br />

Muscle & Fitness during<br />

an interview about Bev’s.<br />

“But everyone’s friendly, and<br />

everyone helps one another<br />

out. Bev always gave help to<br />

anyone who needed it, and<br />

that same spirit has lasted<br />

through the years.”<br />

PER BERNAL; ISAAC HINDS<br />

208 FLEX | JULY/AUG ’17


Boosting T and<br />

GH levels can<br />

be as easy as<br />

tweaking your<br />

workout, diet,<br />

and supps.<br />

UNLOCK<br />

YOUR<br />

POTENTIAL<br />

FEELING WEAKER AND LESS ENERGIZED<br />

THAN YOU USED TO? TRY THIS<br />

THREE-PRONGED ATTACK TO UNLOCK<br />

YOUR BODY’S FULL POTENTIAL.<br />

BY STEVE DOWNS, C.S.C.S.<br />

YOU CAN’T ESCAPE IT:<br />

You’re getting older. In fact,<br />

age-related hormonal decline can<br />

begin as early as age 25 and<br />

accelerate dramatically in your<br />

30s and beyond. After 30,<br />

studies show, male testosterone<br />

drops 2–3% per year, and<br />

growth hormone (GH) production<br />

plummets 14% per decade—both of<br />

which can promote weight gain,<br />

leave you feeling sluggish and<br />

weak, and do a number on your<br />

sex drive. But there are factors<br />

you can control. Boosting<br />

hormone levels is easier—and<br />

more effective—than you’d think<br />

with this step-by-step primer.<br />

NO. 1 TRAIN SAVVIER<br />

Intense workouts involving large<br />

muscle groups, heavy resistance,<br />

and minimum rest between<br />

sets are the best prescription<br />

for testosterone production.<br />

Cap each session at about 45<br />

minutes and use this as your guide:<br />

ERIK ISAKSON/BLEND IMAGES/OFFSET<br />

210 FLEX | JULY/AUG ’17


TO TARGET T LEVELS:<br />

Choose one to two compound movements—<br />

squats, deadlifts, bentover rows, bench<br />

presses—per workout. Aim for four to six<br />

sets of three to six reps using only one to<br />

two major exercises daily.<br />

TO TARGET T AND GH LEVELS:<br />

Do two to three sets of multijoint moves,<br />

such as dumbbell presses, cable rows, and<br />

leg presses, but increase reps to eight to 10.<br />

TO TARGET GH RELEASE:<br />

Use higher volume and less rest between<br />

sets; finish with 10 to 12 reps of one<br />

to two single-joint moves. Take every<br />

set to failure; let the rep range determine<br />

resistance.<br />

NO. 2 EAT BETTER<br />

Oysters and fatty fish like<br />

salmon and tuna can increase<br />

testosterone release. Onions<br />

and garlic trigger the release<br />

of luteinizing hormone. The<br />

cholesterol content in eggs<br />

provides the building blocks of<br />

testosterone. And cruciferous<br />

veggies like broccoli are rich in<br />

indoles, which help<br />

break down and flush<br />

out excess estrogen.<br />

To increase GH, lean<br />

beef is a great source<br />

of the amino acids<br />

ornithine, arginine, and<br />

glutamine, which<br />

are critical to GH<br />

production and can<br />

raise serum levels in as<br />

few as 30 minutes.<br />

Poultry and fish also<br />

trigger GH release and<br />

help reduce the dietary<br />

fat that lowers growth<br />

hormone levels. Fruits<br />

like raspberries and<br />

pineapple are<br />

rich in melatonin<br />

and serotonin,<br />

respectively, both<br />

GH boosters.<br />

Finally, nuts,<br />

seeds, and whole<br />

grains contain high<br />

levels of GABA,<br />

which stimulates<br />

GH release from<br />

the pituitary gland.<br />

MONDAY<br />

TUESDAY<br />

WEDNESDAY<br />

THURSDAY<br />

FRIDAY<br />

SATURDAY<br />

& SUNDAY<br />

NO. 3 SUPP SMARTER<br />

Although GH injections and topical<br />

testosterone creams can be<br />

obtained with a doctor’s<br />

prescription, upping your hormone<br />

levels can be as simple as a quick<br />

trip to your local Walgreens.<br />

A rare few nutritional<br />

supplements have been shown by<br />

science to have a dramatic effect<br />

on both testosterone and GH<br />

production without serious side<br />

effects. One of those is TestroVax,<br />

which contains clinically<br />

researched ingredients that<br />

promote testosterone production,<br />

minimize conversion to aromatase,<br />

and reduce catabolic cortisol<br />

levels. In a breakthrough clinical<br />

trial, subjects who supplemented<br />

with the functional compound in<br />

TestroVax experienced a 42.1%<br />

increase in serum test levels in<br />

only 12 days.<br />

To increase growth hormone<br />

levels naturally, there’s Growth<br />

Factor-9, the<br />

only supplement<br />

clinically tested to<br />

help increase your<br />

serum GH by a<br />

massive 682%.<br />

For best results,<br />

supplement with<br />

both Novex Biotech products<br />

simultaneously. Evidence shows<br />

that the effects of testosterone<br />

may even depend on the presence<br />

of GH. For example, in a 2011 study<br />

on men with testosterone and<br />

HGH deficiency, the combined use<br />

of testosterone and HGH therapy<br />

stimulated muscle protein by<br />

reducing catabolic breakdown<br />

and oxidation.<br />

To increase your body’s natural<br />

production of testosterone and<br />

growth hormone, the combination<br />

of TestroVax and Growth Factor-9<br />

is the smart place to start. Take<br />

TestroVax with breakfast each<br />

morning, and Growth Factor-9<br />

on an empty stomach at bedtime.<br />

It’s a combination that’ll get you<br />

bigger and stronger muscles,<br />

lower body fat, and increase<br />

your sex drive.<br />

WHERE TO BUY:<br />

OFFSET<br />

MROLYMPIA.COM 211


LAST SET<br />

JUDGE’S TABLE<br />

BY MICHAEL BERG<br />

ROUND. DO YOU<br />

SCORE EACH ROUND<br />

IN A CONTEST WITH<br />

DIFFERENT CRITERIA,<br />

OR ARE JUDGES<br />

MEASURING<br />

THE SAME OVERALL<br />

BODYBUILDING<br />

QUALITIES IN BOTH?<br />

KNOW<br />

THE<br />

SCORE<br />

HERE’S WHAT JUDGES<br />

LOOK FOR IN EACH ROUND OF<br />

A BODYBUILDING SHOW<br />

I’VE HEARD<br />

BODYBUILDING<br />

CONTEST<br />

ROUNDS IN<br />

THE PAST REFERRED<br />

TO AS THE “SYMMETRY”<br />

ROUND AND<br />

“MUSCULARITY”<br />

The body is judged<br />

in terms of muscularity<br />

and symmetry (for<br />

example, balance) in<br />

every round. The<br />

perfect bodybuilder<br />

should have very large,<br />

full-bellied muscles<br />

proportionately<br />

developed in all areas—<br />

the upper and lower<br />

body, right and left<br />

sides, and front and<br />

rear. There should<br />

be deep, clean<br />

separation between<br />

the individual muscles,<br />

and smaller lines, or<br />

striations, across the<br />

muscle belly itself.<br />

Body-fat levels<br />

should be at a<br />

minimum, but still the<br />

muscle itself should be<br />

full and round. The skin<br />

is key as well and<br />

should be tight and<br />

smooth with a light<br />

sheen that emphasizes<br />

the dark tan.<br />

Also judged are all<br />

movements and poses,<br />

which should be<br />

done with confidence<br />

and apparent ease.<br />

Poses are hit hard<br />

and held with a smile.<br />

The whole body is<br />

involved in the pose,<br />

and every muscle<br />

group is flexed fully<br />

and evenly developed.<br />

Competitors are<br />

judged with all these<br />

things in mind while they<br />

do the mandatory<br />

poses, during their<br />

quarter turns, and even<br />

when they are standing<br />

on the stage in between<br />

comparisons. The<br />

judges are looking for<br />

the most “complete”<br />

bodybuilder on that day,<br />

no matter the round.<br />

PER BERNAL<br />

212 FLEX | JULY/AUG ’17


THE SECRET TO BOOSTING<br />

PERFORMANCE AT ANY AGE?<br />

The secret could be as simple as boosting one<br />

of your body’s most important hormones. No,<br />

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MUSCLE MASS<br />

RECOVERY<br />

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SEX DRIVE<br />

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Some experts believe hGH is critical to keeping us<br />

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GROWTH HORMONE ACTIVITY<br />

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0 10 20 30 40 50 60 70 80 90 100 110<br />

AGE (IN YEARS)<br />

SO WHAT CAN YOU DO?<br />

You could drop some serious cash on<br />

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Growth Factor-9, or GF9, is an oral compound<br />

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“ Finally a GH product with<br />

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Or you could raise your hGH levels naturally with<br />

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LAST SET<br />

JUDGE’S TABLE<br />

I’D LIKE<br />

TO DO MY<br />

FIRST BIKINI<br />

COMPETITION<br />

AND I’M WONDERING,<br />

WOULD YOU<br />

RECOMMEND A POSING<br />

COACH? IF SO,<br />

HOW WOULD I GO<br />

ABOUT FINDING<br />

ONE IN MY AREA?<br />

When preparing for<br />

your first show, I<br />

recommend first going<br />

and watching a couple<br />

of local shows to see<br />

how they’re organized.<br />

This will also give you an<br />

idea of the quality of<br />

athletes you will be<br />

competing against, as<br />

well as their overall look<br />

with regard to suit, hair,<br />

makeup, tanning, and<br />

other points.<br />

Next, I would go<br />

to the NPC website,<br />

npcnewsonline.com,<br />

where you’ll get up-todate<br />

information on the<br />

organization, events in<br />

your area, and all the<br />

rules and regulations<br />

for each division.<br />

Additionally, many of the<br />

top NPC and IFBB Pro<br />

League competitors<br />

have posted videos<br />

that supply athletes<br />

with an abundance<br />

of information on<br />

competition, including<br />

preparing for your first<br />

contest, nutritional<br />

guidance, posing<br />

instructions, and<br />

training techniques.<br />

In addition to doing<br />

that homework, practice<br />

posing and have<br />

someone videotape<br />

your practices so you<br />

can view and compare<br />

them to others. As you<br />

get closer to your show,<br />

I would suggest<br />

practicing in your<br />

competition suit with<br />

heels on so you’re able<br />

to see how wearing<br />

heels affects your<br />

posing—it’s much more<br />

difficult than most<br />

athletes initially<br />

assume—and how the<br />

suit moves with you<br />

while posing. If the suit<br />

rides up or otherwise<br />

shifts, you’ll know ahead<br />

of time so you can fix it<br />

with an adhesive.<br />

If you think you<br />

would feel more<br />

comfortable with a<br />

posing coach, contact<br />

the NPC district<br />

chairman in your area<br />

for recommendations<br />

or try the NPC’s<br />

Facebook page, where<br />

you can reach out to<br />

other NPC athletes for<br />

suggestions.<br />

PER BERNAL<br />

214 FLEX | JULY/AUG ’17


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LAST SET<br />

HARD TIMES<br />

HARD<br />

TIMES<br />

NEWS, VIEWS,<br />

AND IDLE GOSSIP<br />

AS I WAS SAYING...<br />

The original Hard Times column<br />

I wrote for FLEX debuted in 1993.<br />

In those days, you couldn’t get<br />

bodybuilding news from any other<br />

source. The last article I wrote<br />

for FLEX was in 2008. Surely<br />

there’s never been a decade of<br />

activity and overall growth like<br />

what we’ve experienced since<br />

then. Back in 2008, the following<br />

divisions did not exist: men’s<br />

physique, women’s physique,<br />

classic bodybuilding, and bikini.<br />

Back then, social media was<br />

not the driving force and hungry<br />

anything-goes beast it has<br />

become. Ben and Joe Weider<br />

have both passed, and Big Ramy<br />

was not so Big Ramy. Anyway,<br />

with this debut column (and they<br />

say there are no second acts...),<br />

as Dorian Yates’ lats say, “It’s<br />

good to be back.”<br />

KUWAIT AND SEE<br />

The above headline is becoming more<br />

and more relevant as bodybuilders<br />

working out of the now world-famous<br />

Oxygen Gym in Kuwait emerge with<br />

exceptional improvement. The gym is<br />

owned by Bader Boodai, who loves<br />

bodybuilding. Big Ramy is the biggest<br />

(in every way) name to represent the<br />

gym, and in 2016 Ahmad Ashkanani, in his<br />

rookie year, stormed to second place at<br />

the 212 Olympia and in March won Arnold<br />

Classic 212 honors to establish himself<br />

as <strong>Flex</strong> Lewis’ biggest obstacle to taking<br />

a sixth Olympia title.<br />

But it’s not just homegrown Oxygen<br />

members who are making waves. Many<br />

top bodybuilders from elsewhere are<br />

basing themselves there and coming away<br />

The January<br />

2008 issue<br />

of FLEX<br />

with great results. We’re talking the<br />

likes of Akim Williams, Roelly Winklaar,<br />

William Bonac, Nathan De Asha, Jon<br />

Delarosa, Victor Martinez, and, maybe<br />

the one who showed the most<br />

improvement, Brandon Curry. Weighing<br />

220 pounds, Curry was 11th at the Kuwaiti<br />

Pro on Sept. 29 last year. In December<br />

he went to Oxygen Gym, stationed himself<br />

there for three months, and returned to<br />

action in March at the New Zealand Pro<br />

and swept to a straight first victory,<br />

tipping the scales at 246 pounds—that’s<br />

an increase of 26 pounds of quality<br />

muscle in three months.<br />

Of course there’s a lot of needling<br />

talk about how Oxygen Gym is enabling<br />

bodybuilders to reinvent themselves.<br />

The truth is that the gym is a genuine boot<br />

camp in which the trainees work to a<br />

strict schedule of eating, training, and<br />

sleeping, with no distractions. There<br />

are no women in the massive gym and<br />

no social life of consequence. Also,<br />

each bodybuilder is assigned a trainer<br />

who makes Sgt. Maj. Leroy Davis (Dorian<br />

Yates’ old training partner) seem like<br />

Mary Poppins. There is no magic water<br />

out there; it’s a case of trainees focusing<br />

totally on bodybuilding and peaking<br />

for a contest and nothing else. Boodai<br />

and Oxygen Gym prove that the three<br />

most powerful drugs in bodybuilding are<br />

eat, train, and sleep.<br />

PER BERNAL<br />

216 FLEX | JULY/AUG ’17


BY PETER MCGOUGH<br />

NO COUNTRY FOR OLD MEN<br />

The above film title could apply<br />

to Kevin Levrone’s 2016 comeback,<br />

when the 52-year-old, after being<br />

out of competition for 14 years,<br />

made a comeback and finished<br />

dead last at the Olympia. He cited<br />

injuries hampering his training and<br />

says he will compete again in<br />

much better shape in <strong>2017</strong>. This<br />

year <strong>Flex</strong> Wheeler will compete<br />

again, having been given a special<br />

invitation to the classic physique<br />

finals at the Olympia Weekend. It<br />

will be interesting to see how the<br />

Sultan of Symmetry, now 52,<br />

fares after 13 years away from<br />

the action.<br />

The truth is, bodybuilding is<br />

a sport in which physical decline<br />

is clearly evident. Donned only<br />

in trunks, you’re going to look<br />

different at 50 than you did at<br />

Kevin Levrone (left)<br />

and <strong>Flex</strong> Wheeler at<br />

the 2000 Mr. Olympia<br />

30—unless your name is Dexter<br />

Jackson or, conversely, Peter<br />

McGough. Veterans in other<br />

sports are not so exposed (no<br />

pun intended). Tennis greats like<br />

John McEnroe and Björn Borg<br />

(both in their late ’50s) can still<br />

play an entertaining few sets<br />

without prompting cries of “They<br />

should never have come back!”<br />

Bodybuilding is different in that<br />

skin tone starts to sag and legs are<br />

the first major body part to fade<br />

away. When the Masters Olympia<br />

was launched in 1994, it seemed a<br />

very good idea to have the legends<br />

return. But it was sad to see the<br />

likes of Casey Viator and Greg<br />

DeFerro exhibiting physiques that<br />

were a shadow of their heyday’s.<br />

To comeback or not comeback<br />

is a question for the ages.<br />

In 2016 the IFBB Pro League<br />

launched the classic physique<br />

division, and to be honest the<br />

news disappointed me. In this age<br />

of mass overpowering aesthetics,<br />

to me it was code for saying, “OK,<br />

if your preference is shape and<br />

lines, here’s the classic physique<br />

division—the open class is now<br />

for outright freaks.” But as the<br />

classic division took hold it was<br />

refreshing to see the kind of<br />

entrant it was attracting. The<br />

quality has been absolutely first<br />

rate, with veteran Danny Hester<br />

claiming the classic physique title<br />

at the 2016 Olympia Weekend, and<br />

guys like Darrem Charles and Stan<br />

McQuay coming out of retirement<br />

to compete. Other standouts<br />

are Lee Banks, Chris Bumstead,<br />

Derek Farnsworth, George<br />

Peterson, and Terrence Ruffin.<br />

A barometer of the growth of<br />

this division is that at last May’s<br />

New York Pro there were 14<br />

entrants in the open division and<br />

29 in the classic division. So it<br />

seems my disappointment of early<br />

2016 was as misplaced as Bill<br />

O’Reilly opening a charm school<br />

for genteel young ladies. Who<br />

knows, maybe the classic division<br />

will become the most popular<br />

class? An old man can dream, can’t<br />

he? Boy, can I dream…ask my<br />

psychiatrist.<br />

FROM LEFT: SAMANTHA LUND; PER BERNAL<br />

MROLYMPIA.COM 217


LAST SET<br />

CONTEST ROUNDUP<br />

<strong>2017</strong> IFBB<br />

PITTSBURGH<br />

PRO<br />

MAY<br />

6<br />

PITTSBURGH, PA<br />

1. Raymont<br />

Edmonds*<br />

CLASSIC PHYSIQUE<br />

1. Chris Bumstead*<br />

2. Divine Wilson<br />

3. Lee Banks<br />

218 FLEX | JULY/AUG ’17


*Qualified for<br />

<strong>2017</strong> Olympia Weekend.<br />

1. Andrea<br />

Pollard*<br />

AMIR MARANDI<br />

BIKINI<br />

1. Michelle Sylvia*<br />

2. Casey Samsel<br />

3. Carolina Araujo<br />

MROLYMPIA.COM 219


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LAST SET<br />

POSEDOWN<br />

MCCARVER VS.<br />

SCHLIERKAMP<br />

FIFTEEN YEARS AGO, GÜNTER MANIA RAGED.<br />

COULD MCCARVER MANIA BE NEXT?<br />

SOMETIMES, it’s not how<br />

much you win, it’s who you beat.<br />

At only 26 and in only his third pro<br />

year, Dallas McCarver has already<br />

won twice as many pro titles as<br />

Günter Schlierkamp totaled in his<br />

13-year, 39-contest career. And<br />

yet the German giant’s single<br />

victory is the greatest upset in<br />

bodybuilding history. Fifteen<br />

years ago, two weeks after<br />

finishing fifth in the 2002 Mr.<br />

Olympia, where many enthusiastic<br />

converts felt he deserved first,<br />

Schlierkamp bested reigning Mr. O<br />

Ronnie Coleman. And Günter mania<br />

was born. Most remarkably, that<br />

earthquake-inducing victory was<br />

Schlierkamp’s 31st show in his ninth<br />

year, and he was 32. That places a<br />

different context on McCarver’s<br />

current year, when many have<br />

criticized him, despite seconds in<br />

two shows, for failing to inspire<br />

mania. Relax, we’re still in the<br />

initial chapters of what could be a<br />

very long tale.<br />

MCCARVER<br />

SCHLIERKAMP<br />

HEIGHT<br />

WEIGHT<br />

AGE 1ST<br />

PRO WIN<br />

PRO<br />

YEARS<br />

3<br />

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CONTESTS<br />

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PER BERNAL; CHRIS LUND<br />

222 FLEX | JULY/AUG ’17


BY GREG MERRITT<br />

STRENGTHS<br />

WEAKNESSES<br />

BEST POSE<br />

WORST POSE<br />

STRENGTHS<br />

WEAKNESSES<br />

BEST POSE<br />

WORST POSE<br />

PER BERNAL; CHRIS LUND<br />

<strong>Flex</strong> (ISSN 8750-8915), Vol. 34, No.7, is published monthly except for a combined July/August issue, which counts as two of twelve in an annual subscription by Weider Publications, LLC, a division<br />

of American Media, Inc. 4 New York Plaza, 2nd Fl, New York, NY 10004. Periodical Rates Postage Paid at the New York, NY Post Office and at additional Mailing offices. Copyright © Weider<br />

Publications, LLC, <strong>2017</strong>. All rights reserved. Canada Post International Publications Mail Sale Agreement No. 40028566. Canadian B.N. 88746 5102 RT0001. All accepted materials submitted<br />

without restrictions become the sole property of Weider Publications, LLC, and shall constitute a grant to Weider Publications, LLC, to use name, likeness, story, and all other information submitted<br />

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manuscripts, photographs, letters, or other materials. Weider Publications, LLC, and American Media, publisher of <strong>Flex</strong>, does not promote or endorse any of the products or services advertised by<br />

third-party advertisers in this publication. Nor does Weider Publications, LLC, or American Media, Inc., verify the accuracy of any claims made in conjunction with such advertisements. Copyrighted<br />

under the Universal Copyright Convention and International Copyright Convention. Copyright reserved under the Pan-American Copyright Convention. Todos derechos reservados segúin la<br />

convención Pan Americana de Propriedad Literaria Artística. Title trademark registered in U.S. Patent and Trademark Office. Subscription rate is $42.97 for (1 yr) 12 issues in U.S.A. In Canada (1 yr)<br />

12 issues $59.97. Outside of U.S.A. and Canada (1 yr) $91.97 U.S. Orders outside of U.S.A. must be prepaid in U.S. funds. For Customer Service and Back issues call toll-free (800) 340-8959 or write<br />

to: <strong>Flex</strong>, P.O. Box 37207, Boone, IA, 50037-0207. SUBSCRIBERS: If the postal service alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address<br />

within one year. U.S. POSTMASTER: Send all UAA to CFS (See DMM 507.1.5.2); NON-POSTAL and MILITARY FACILITIES send U.S. Address changes to: <strong>Flex</strong>, P.O. Box 37207, Boone, IA 50037-0207.<br />

CANADA POSTMASTER: Send address changes to American Media, Inc., PO Box 907 STN Main, Markham, ON L3P 0A7, Canada. From time to time we make our subscriber list available to companies<br />

that sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings, please send your current mailing label to: <strong>Flex</strong>, P.O. Box 37207, Boone,<br />

IA 50037-0207. Reprinted by special agreement in Australia, United Kingdom, France, Canada, Holland, Italy, Greece, Romania, Russia, Spain, Germany, and Bulgaria. Printed in the U.S.A.<br />

MROLYMPIA.COM 223


THE SHOT<br />

KEVIN HORTON<br />

A DAY TO<br />

REMEMBER

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