Flex USA 2013-11

TNA KNOCKOUT CHRISTY HEMME
NOVEMBER 2013 flexonline.com

FLEXONLINE.COM
Display Until Nov. 25, 2013

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*In an eight-week, randomized, double-blind placebo-controlled study of healthy male volunteers, 18 subjects completed three sets of resistance training (RT) daily + Amplified Mass XXX,™ and 16 subjects performed fi ve sets of RT daily with no supplement. After eight weeks, subjects on Amplified
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FEATURES
148 BEN TO HELL
148
Ben to Hell
AND BACK and Back
10 reasons Ben Pakulski’s
training is so unique—and
so effective!
162 OLD SCHOOL

SHOULDER SMASH
Dennis James and
Toney Freeman talk
shop on building round,
capped delts.
180 GREATEST
NATIONAL
CHAMPIONS
The 12 greatest NPC
Nationals champions
of all time.
187 USA TO THE MAX

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

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

TRAVELED
Shawn Rhoden’s Olympia
training journal: Part 2.
220 DE-VISION
Belgium’s Clarence DeVis
sets his sights on moving
up the IFBB Pro ranks.
230 KNOCKOUT
Christy Hemme: right
where she wants to be.
242 WINTER MASS

Part 1: the real deal on
how to get big!!
$)"3-&4-085)*"/
COVER PHOTOGRAPH
BY CHARLES LOWTHIAN
16 FLEX | NOVEMBER ’13

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DEPARTMENTS
24 Chairman’s Letter 112 Westside Rules
26
WEIDER
Arnold’s Page Squatting 600 pounds easy.
34 King Khan Unleashed 118 Advanced Nutrition
Zack talks not stealing from Vancouver
women, fowled burglary, and his usual
No breakfast for fat loss.
120 Big-Ass Mass ATHLETES
unusual current events. Finding the sweet spot.
41 Hard Times 122 Advanced Bodybuilding 250 Phil Heath
Kai’s TV time on Good Day NY, the A new look at cholesterol.
Generation Iron red carpet premiere, 128 Hardcore Nutrition
252 Kai Greene
the 2014 50th Olympia anniversary, The breakfast research paradox. 254 Mamdouh
and much more!
132 Advanced Supplements Elssbiay
82 NPC Report
The latest industry news.
Our top supplement picks of the month. 256 Branden Ray
270 The Diet Doc 258 Fouad Abiad
92 Extreme Muscle Kick-start your metabolism: Part 1
Expanding the rib box for
274 Get Ready! 260 Frank McGrath
dramatic V-taper.
96 Gym Bag
Contest prep cardio. 262 Shawn Rhoden
Our usual mix, including training tips, 284 Events 264 Flex Lewis
research, H.U.G.E.®, and more. Contests coming to your area.
288 The Shot
266 Roelly Winklaar
110 Only the Strong 268 Erik Fankhouser
Protein intake primer. Invincible: Vince Taylor
162
Dennis James and
Toney Freeman
187 USA to
the Max
180
Lee Haney
at the NPC
Nationals
230
Knockout
Christy Hemme
18 FLEX | XXX ’11

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EVP/Group Publishing Director CHRIS SCARDINO
Chairman & Chief Executive Officer DAVID PECKER

Founder and Chairman Emeritus JOE WEIDER (1920–2013)
President of the IFBB Professional League JIM MANION
Editor-in-Chief ROBBIE DURAND
EDITORIAL ADVERTISING
Executive Editor ARNOLD SCHWARZENEGGER
Advertising Director DARA MARKUS
Managing Editor, Enthusiast Group/Books BRIAN GOOD VP Digital Sales, Corporate CRAIG PAVIA
West Coast Editor DAVE IAN LEE Marketing Solutions Director ANGIE WALKER
Chief Medical Adviser CARLON COLKER, M.D., F.A.C.N. EASTERN SALES OFFICE
Senior Writer GREG MERRITT 4 New York Plaza, 4th Floor, New York, NY 10004; (212) 339-1900; fax (212) 510-1947
Account Manager MIKE MYERS
Online Web Editors ANGELICA NEBBIA,
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Copy Chief PEARL AMY SVERDLIN
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Algeria Argentina Australia Bahrain Belgium Chile Croatia DISCLAIMER Please consult your physician before beginning any exercise or diet program, or
when making changes in an existing program if you have any doubts about your health status.
Ecuador Egypt France Germany Gibraltar Guatemala Ireland 35,17(',186$

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

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BY ARNOLD SCHWARZENEGGER, E R
BACK ATTACK
WORKOUT
EXERCISE SETS REPS
T-bar Row 3–4 8–10
(close grip)
Seated 3–4 10–12
Cable Row
Lat 3–4 8–10
Pulldown
STUCK IN
(wide grip)
Lat 3 10–12
Pulldown
THE MIDDLE
(reverse
grip)
NOTE: This routine brings up the
muscles of the middle back with
Develop thickness and carve detail in your close-grip rows through a full
range of motion. Heavy lat
middle back with these simple techniques training follows.
Bodybuilding isn’t just about building muscle. A good physique is balanced—every body part is developed proportionately, and
nothing important is missing. Yet many advanced competitors (even some in the pro ranks) display huge backs and wide lats but have
very little middle-back definition. Because the back consists of several muscles, different areas of the back need to be trained using a
variety of exercises and techniques. Virtually all back exercises involve some kind of rowing or pulldown movement (pullups fall into the latter
category), but various muscles in the back respond differently to changes in grip width, range of motion, and weight.
GRIP WIDTH AND RANGE OF MOTION your shoulder blades back as you move the is lighten the load a bit. Trust me, you can
Q Grip width is closely related to range of weight and squeeze them together at the top still build muscle without using superheavy
motion. When you use a narrow grip for of each rep. If you pile on too much weight weights. I recommend training the bigger
$0635&4:0'8&*%&3)&"-5)"/%'*5/&44
rows and pulldowns, your potential range of during rows or pulldowns, you won’t be able to lats first, while you’re fresh, and the smaller
motion increases. To focus on the muscles retract your shoulders far enough to work the middle-back muscles later in your workout.
of the middle back (namely, the rhomboids middle back, which limits the development of If your rhomboids and middle traps are
and the middle traps), use a grip that allows your rhomboids and middle traps. especially weak, however, feel free to do your
for the widest range of motion possible, Almost every bodybuilder who has a big, full-range-of-motion, close-grip rows first in
especially when doing rows. wide back but no middle-back detail will your workout and save your wide-grip rows,
Bodybuilders often perform heavy rowing also have huge biceps. This is a side effect pulldowns, or pullups for later.
exercises to develop their lats. While this of performing heavy rows that prevent him It all comes down to prioritizing your
practice is effective at building wide, thick from being able to pull back his shoulder training to bring up your weak areas. Follow my
lats, going too heavy limits your ability to blades and squeeze them together; as a advice on targeting the middle back, and you’ll
train the middle-back muscles. To engage the result, the biceps do most of the work at the build detail and thickness in your rhomboids—
rhomboids and middle traps, you must pull top of the movement. All you need to do and traps you never knew you had. FLEX

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FLEX THE FREAK
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BY ZACK KHAN
FOWLED
BURGLARY
Q A parrot named
Emerald has been
praised for helping
to foil a suspected
burglary in Florida.
When the 21-year-old
parakeet started
squawking louder
than normal in his
cage, his owner real-
ized something was
wrong. Suzette
Beesley looked
outside of her home
in Tampa and noticed
that someone was
trying to burgle her
neighbor’s house. She
told myfoxtampsbay
.com, “I heard this
bird making this
serious squawk-
ing” and called 911
while Emerald kept
a watchful eye from
his cage. Hillsborough
County Sheriff depu-
ties then surrounded
the neighbor’s house
and reportedly
tackled suspect Hans
Christensen, 31, as he
VANCOUVER
tried to get away.
Emerald has now
been hailed a hero.
The parrot was just
VIGILANTE
constipated and was
making noises, as it
needed to poo and it
was a coincidence that
a burglary happened
to take place. What
Hey, guys! How’s it going? why would someone do this to me?’ ” needed a test drive. She said the man some people do to
I’ve been upping my temp she told NBC’s Kevin Tibbles. Kayla, hesitated but warily let her try out the get into the news! Ms.
and intensity in the gym and that’s like saying to a lion, “I am a bike. That’s when Smith hopped on, Beesley said, “I may
shedding some fat. You never know, vegetarian,” and let’s see if that f—ker started pedaling—and never returned. have called 911, but I
you might see me on an IFBB stage doesn’t bite you in your ass. “I was feeling like a squirrel nibbling give praise to this bird
sooner than later, so I hope all these Then, when a friend noticed a on some nuts,” Smith told Tibbles as the one that told
delusional people who think I’ll never Craigslist ad for a similar bike, selling for (I wonder which nuts she’s talking me that someone was
step onstage might be eating their $300, she got mad. “Asked for karma about). Although police say her taking getting into that home.
own words and choking. Never to run him over with a flatbed truck,” matters into her own hands was a The bird was telling
underestimate the power of the mind. the 33-year-old said. “I was so angry.” dangerous idea, Smith is happily back you that you’re a crazy
+"40/#3&&;&*450$,1)050$0.
All the guys who are overcoming Smith contacted police but thought on her bike again and says screw them bitch and I need to get
adversity believe and achieve. they might take too long to act. fat, donut-eating mofos. the f—k out of here.
Okay, let’s see what crazy news I’ve “THIS GUY IS SELLING MY BIKE Smith, who confirmed the bike
got for you… RIGHT NOW!!!” she wrote on the was hers by checking its serial number,
Don’t steal from Kayla Smith, online site Reddit. “I am not missing feels happy about getting her revenge.
because the Vancouver woman won’t this opportunity waiting for a call. So I “Sometimes you just need to stick up
hesitate to steal right back. jump into action.” for what’s right and for what’s yours,”
After her $1,000 bicycle was stolen Smith turned vigilante and set up she said. Well done, you crazy-ass
last week while locked up at the Olym- a sting. She made arrangements to bitch…All I can say is that if the police
pic Village, Smith became despondent. meet the seller at a local McDonald’s did their jobs, we wouldn’t have to
“I was like, ‘I’m a good person, like, parking lot. She told the seller she take matters into our own hands.

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

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

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Joe Weider with the
first Mr. Olympia,
Larry Scott, in 1965.
BODYPOWER
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QBodyPower is proud to an-
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“Bodybuilding has always
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IFBB president
Dr. Rafael Santonja
with His Highness
Sheikh Abdullah Bin
Rashid Al Khalifa
2013 IFBB AMATEUR

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

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30
MR. OLYMPIA
Toney Freeman 30
Johnnie Jackson 20
TONEY Lionel Beyeke 12
FREEMAN Ben Pakulski 11
Ed Nunn 9
OLYMPIA 212 SHOWDOWN

Sami Al Haddad 13
Mark Dugdale 8
Guy Cisternino 8
20
Raul Carrasco Jimenez 7
Masoom Butt 6
JOHNNIE MS. OLYMPIA
JACKSON Maria Rita Bello 7
Cathy LeFrancois 5
Tina Chandler 5
Anne Freitas 4
Juanita Blaino 4
FITNESS OLYMPIA
Regiane Da Silva 18
Trish Warren 8
Whitney Jones 8
Diana Monteiro 7
Nicole Duncan 6
FIGURE OLYMPIA
12
Kamla Macko 16
Natalie Waples 13
Swann Cardot 13
Allison Frahn 13
LIONEL BEYEKE
Kimberly Sheppard 11
2013 IFBB OLYMPIA

BIKINI OLYMPIA
Lacey DeLuca 14
Tiffany Boydston 13
Jessica Arevalo 13
QUALIFICATION SERIES
Tawna Eubanks 13
Gigi Amurao 13
OLYMPIA WOMEN’S
FINAL RESULTS
PHYSIQUE
SHOWDOWN
Karin Hobbs 11
Mindi O’Brien 9
Jillian Reville 9
Venus Nguyen 8
#*--$0.450$,
*4""$)*/%4
The race to qualify for 2013 Olympia Weekend

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

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FLASH REPORT
2013 IFBB EURO A

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

IFBB Men’s
Physique Showdown
WOMEN’S
PHYSIQUE
FIGURE
1. Dana Linn Bailey*
MEN’S
2. Jillian Reville
1. Dana Ambrose* BODYBUILDING
3. Karin Hobbs
2. Julie Mayer-Hyman 1. Steve Kuclo* * Qualifies for
* Qualifies for 2013 3. Swann Cardot
IFBB Women’s
2. Essa Obaid 2013 IFBB
* Qualifies for 2013 IFBB Mr. Olympia
Physique Showdown
Figure Olympia 3. Lionel Beyeke
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FITNESS
1. Michelle Blank*
2. Tiffany Chandler
3. Fiona Harris
* Qualifies for
2013 IFBB
Fitness Olympia
WOMEN’S
BODYBUILDING
1. Tammy Jones* FIGURE
2. Rita Bello 1. Mallory Haldeman*
2. Kamla Macko
3. Tonia Moore
3. Allison Frahn
* Qualifies for * Qualifies for 2013 IFBB
2013 IFBB Figure Olympia
Ms. Olympia
MEN’S PHYSIQUE
1. Tory Woodward*
2. Jeff Seid
3. Steve Mousharbash
* Qualifies for
2013 IFBB Men’s
Physique Showdown
WOMEN’S PHYSIQUE
1. Valerie Gangi*
2. Dana Linn Bailey

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

WEEKLY CHAMPIONSHIPS
Evan Centopani returned to his winning ways with a unanimous victory at the 2013 IFBB Pro Bodybuilding Weekly
*4""$)*/%4
Championships (also known as the Tampa Pro). Centopani, who entered the IFBB Pro League via super-heavyweight and
overall honors at the 2007 NPC Nationals, has now won at least one contest in three of the four years he’s competed as a pro (he
sat out the 2008 and 2010 seasons). In 2012, Centopani placed third at the Arnold Classic and eighth in his Mr. Olympia debut. FLEX

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ACTING
WorldMags.net BY SAM DEHORITY
GAME TIME
Be sure to catch GLORY
kickboxing on Nov. 23
on Spike TV.
SPOTLIGHT
JOSEPH JOE’S WORKOUT

VALTELLINI
The GLORY kickboxing phenom is getting ready for his biggest fight yet
Q Box Squat 5x5
superset with
Overhead Med Ball Slam 5x3
Q Barbell Bulgarian Split Squat
4x10
“Most kids were into cartoons. I was into martial arts superset with
Single-leg Broad Jump 4x3
movies,” Joseph Valtellini says. “My parents really encouraged Q Dumbbell Floor Press 3x5
me to follow my interests. A support beam in our basement was superset with
turned into a kicking pad. I had elastics to help me strengthen my kicks.” One-arm Dumbbell Row 3x8
Q Weighted Vest Pushup 3x10
The Toronto native started to his technique, but he also in. “Fighters who cut too much Q Weighted Vest Chinup 3x10
practicing taekwondo when understands the importance weight the day before their fight
he was 7 years old, earning a of hard training in the gym. “I do a lot of harm to their perfor-
second-degree black belt by his have a degree in physical and mance,” he says.
17th birthday. He started training health education, and when Many of today’s top martial
in kickboxing at 19 and had his I was an undergrad, all my artists have gravitated toward
first professional fight in 2010. projects were geared toward the bright lights offered by MMA,
Since then, he’s gone 9–1 overall kickboxing,“ he says. but Valtellini plans on sticking
&%8"3%%*--&3(-03:
with eight KOs, and, going into While some fighters tend to to standup. “I’m a perfectionist,
his Oct. 12 bout against Karim drastically cut weight before a but people who do MMA have to
Ghajji, is 2–0 in the GLORY World bout, Valtellini instead focuses be OK with being OK at standup
Series of kickboxing. on losing weight at a healthy and OK on the ground,” he says.
Valtellini attributes much of rate (about a pound per week) “Kickboxing is a sport I can
his striking ability and power when he’s preparing to weigh strive to be perfect at.”

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HARDBODY
CONFIDENTIAL
NOEMI
OLAH
IFBB bikini competitor
The most beautiful

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

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bikini overall
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WorldMags.net Photographs by TONY MONCHINSKI, PH.D.
PRESENTED BY
TEARIN’
IT UP
Shawn Lindo was
born in Jamaica
and moved to New
York City when he was 14.
Today, the 33-year-old
resides in Spanish Harlem
and travels to the Bronx to
tear up Star Fitness with
IFBB pro Marco Rivera and
Big Rich Gonzalez.
“It’ll mean the world
to me to see myself in my
favorite magazine,” says
Lindo, who won the 2013
Atlantic States heavyweight
and overall. This promising
newcomer is gunning for the
Nationals in 2014.
THE BEAST
Q Max Charles is a training
NATIONALS-BOUND
visionary. He uses a variety of angles Q Anthony Marchione blasts out
and techniques to shock his muscles a set of hammer curls at Diamond
into continued growth. For instance, Gym. The 35-year-old NPC competi-
Max will turn what looks like a lat tor from Belleville, NJ, is gunning for
pulldown into a biceps exercise. the middleweight class at this fall’s
“I make this stuff up,” Charles Nationals.
says when asked if these are his
own creations or if he borrows
movements he’s seen others doing.
“I learn a lot watching guys make
mistakes when they train. I’ll be
watching them, and in my mind I’m
like, ‘Hmm, if he leaned this way
or pulled the bar that way he’d be
hitting this or that.’ Then I try it
and make it work for me.”
Max finds what works for him.
This past summer, Max, who trains
at Bev Francis’ Powerhouse Gym,
took his pro card when the 43-year-
old won the super-heavyweight
and overall at the USA. FLEX

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WorldMags.net SAAC HINDS
WEIDER VIXEN
ASHLEY PFAFF
IFBB bikini
competitor
AGE 25
CURRENT RESIDENCE
Las Vegas, NV
What physical feature

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

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

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

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

moments?
Oh man, this guy on the
StepMill next to me one
day totally ate it—he
missed a step and fell off!
I couldn’t help but laugh.
Tell us something we
wouldn’t guess just by
looking at you.
I can slam burgers
and chicken wings like
nobody’s business.
Three words that best

describe you?
Genuine, dedicated, and
humble. FLEX

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FLEX CONTEST REPORT
WorldMags.net PHOTOREPORT BY J.M. MANION
From left: backstage

before the guest posing
begins, with Cassie
Manion, Phil Heath, and
C !
2013 NPC/IFBB
PITTSBURGH
From left
:
and Sha Flex Lewis, Dex
wn Rho ter Jack
den. son,
CHAMPIONSHIPS The Ashley photo with Kaltwasser

NPC president Jim contest other than the Olympia first was at the GNC located in the
Manion always or Arnold Classic where you will (left) and Leblanc (right). worldwide corporate headquarter
promotes his annual have a significant number of IFBB offices and the second was at
NPC Pittsburgh Bodybuilding, Olympia champions plus other one of two franchises that NPC
Fitness, Figure, Bikini, and IFBB pros gathered at one Active Wear’s Rico Barakat
Physique Championships time! This year alone there owns. Barakat’s store appearance
during the first weekend of were no fewer than five Olympia had more of a party atmosphere,
May. In addition, he also has champions on hand, Phil with a DJ playing songs, and
the IFBB Pittsburgh pro figure Heath, Jay Cutler, Adela tables set up along the sidewalk.
and IFBB Pittsburgh pro bikini as Garcia, Dexter Jackson, and The IFBB pros scheduled for
companion competitions. This Nicole Wilkins. both appearances included
year, he added the IFBB Events actually began on Garcia, who is a GNC-endorsed
Pittsburgh pro men’s physique. Friday afternoon, with many of athlete, Heath, Cutler, and
Without a doubt, this is the only the IFBB pros in town appearing Branch Warren along with
NPC or IFBB professional league at two GNC stores in the city. The GNC-sponsored athletes Mallory

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Haldeman and Diana Becker.
Other IFBB pros who showed
up to Baraket’s GNC store
included Candice Keene, India
Paulino, Mark Anthony, Dr. Victor
Prisk, Kristina Curci, Gennifer
Strobo, Ann Titone, Jason Poston,
Ashley Kaltwasser, Ashley Cronley
Leblanc, Keenon Leblanc, Aly
Veneno, Jennifer Dawn, Patty
Zariello, Deniz Duygulu, Yeshaira
Robles, Stacey Alexander, Tamee
Marie, Lindsay Waters, Maria
Annunziata, Lacey DeLuca,
Jennifer Elliott, Yarelis Gonzalez,
Jessica Renee, Summer Bernard,
Corrina Booth, and Michon
Leddy. Muscle and Fitness Hers
editor-In-chief Mona Muresan
was also there, along with NPC
From left: Kai Greene looks on while Phil Heath and Jay Cutler pose.
and IFBB promoter Jack Titone,
trainers Kim Oddo—who brought
along several of his NPC and IFBB
Oddo’s Angel’s—and Shannon
Dey, with her entire NPC and IFBB From left:
Team Bombshell (which required Cassie
Manion with
an entire tour bus to bring them
2013 IFBB
to the store). Once the party was Pittsburgh
over everybody headed over to Pro bikini
the contest venue for the champion
NPC weigh-in’s and IFBB Yeshaira
Robles and
competitors’ meeting. Debbie
As if that weren’t enough Amelio-
star power, several other IFBB Manion.
pros were working at booths on
Saturday or just came to watch. It
was a pleasant surprise to see the
legendary IFBB pro Kevin Levrone
show up at pre-judging! Others
included Shawn Rhoden, wearing
his newly purchased Manion’s
Gym Retro T-shirt, Bob Cicherillo,
who emceed, George Farah,
Melissa Frabbiele, Guy Cisternino, Backstage after winning the 2013 IFBB Pitts-
and Brian Yersky. burgh Pro men’s physique are Mark Anthony
One of the main draws to this (left) and Pittsburgh Central Catholic assistant
contest are the guest posers. As From left: J , wrestling coach John Cortese, who is also a
G , and Kevin Levrone. member of the Mr. Olympia production team.
everybody comments, it’s a Mr.
Olympia lineup that gives the
From left: Phil Heath, GNC’s Danielle Fortunato, Rico and
fans a chance to really get up Rayyan Barakat, and Cassie Manion.
close and personal with them
sitting at their tables in the lobby.
This year’s lineup included Heath,
Cutler, Rhoden, and Warren plus
Kai Greene, Dexter Jackson, Flex
Lewis, and Dennis Wolf. That’s
right, eight guest posers! The
tradition is that the guest posers
come out one by one, then they
all head to the stage together
to posedown, and eventually
make their way into the audience
1)050$3&%*5
before all returning to the stage.

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

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unsuspecting member or two or Shawn Rhoden (left) and NPC
three or more from the audience president Jim Manion.
to pose down with him and the
other IFBB pros. Needless to say,
it is entertaining!
As for the NPC contest, it was
the biggest ever, with more than
360 competitors (not counting
crossovers). The IFBB contests
featured 70 competitors, too!
Pre-judging began promptly at
9 a.m. on Saturday for both the
NPC and IFBB portions of the
contest and was completed
Group photo in front of Rico Barakat’s GNC store with Team Bombshell.
by 3:30 p.m. With the finals
beginning at 6 p.m., there wasn’t
a whole lot of time to do much
but grab a bite to eat. And with
all those competitors, along
with adding in the 20 minutes
or so for the guest posers, a lot
of credit for moving the finals
along has to go to the A-Team
Expediting Crew headed up by
NPC Ohio/West Virginia district
chairman Rick Bayardi and also
to NPC Pennsylvania district
chairman Dr. Gary Udit.
Following the contest, Manion
has his own private after-party
for the guest posers, NPC and One for the scrapbook! From left: Flex Lewis, two-time NCAA All-American Penn State wrestler Nico Megaludis,
D , and Phil Heath.
IFBB officials, and selected
guests. Everybody started
filtering out around 1 a.m., as University of Maryland
many were leaving in the early assistant wrestling coach
Mike Catullo (left) likes Phil
morning to fly to Boston for the Heath’s basketball jersey.
NPC Jay Cutler Classic.
As I stated, mark the first
weekend of May 2014 down
if you want to experience a
contest like no other—with
Manion’s NPC/IFBB Pittsburgh
Championships. FLEX
To find out more about NPC From left: Bob Cicherillo, promoter NPC
bodybuilding and fitness events president Jim Manion, Adela Garcia, Kevin
in your area, or to join the NPC, Levrone, and NPC Pennsylvania district
chairman Dr. Gary Udit.
contact the NPC National Office
at (412) 276-5027, check out our
Cassie Manion with
website npcnewsonline.com and 2013 IFBB Pittsburgh
keep an eye on this section along pro figure winner
with the Coming Events list. Gennifer Strobo.
Team FMG
IFBB pros
bookended
in the
front row
by Debbie
Amelio-
Manion,
Cassie
Manion,
IFBB pro India Paulino attends the IFBB pro
and me
athletes meeting and gets in between men’s
sneaking
physique pros (from left) Steve Mousharbash,
into the
Deniz Duygulu, Sadik Hadzovic, Angel Cordero,
top row.
Matt Acton, Jason Poston, and Craig Capurso.

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TM
IGNITE mTORC1
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†
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, or prevent any disease.
SALES 954-641-0570 EXT 502
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FLEX EXPERT
WorldMags.net
BY CARLON COLKER, M.D. , F.A.C.N.
EXPANDING THE RIB BOX

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

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FLEX EXPERT
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more in the upper latissimus dorsi muscle, competition had on me. Just to put that into
the dumbbell pullover is usually done as a perspective, any good tailor will tell you that a
finishing movement for just a couple of sets big V-taper on an average man is considered
at the end of a back-training session. Others a 10-inch drop from chest measurement to
feel more stimulation across the chest and waist measurement. That evening my drop
triceps, although I’ve always felt this is mostly was nearly triple that! Although I was always
due to them going too heavy. Either way, the known for being shredded with a small waist,
point of the exercise is to resistively stretch most of the comments that night were about
and pull the rib cage up and back, forcing the my V-taper. I was 19 years old, and I knew
rib box to maximum expansion. even then that it was directly related to the
Pullovers can also be done standing, using previous three years of diligent pullovers.
a cable, although sometimes I feel like I’m Thanks to my old training partner and
the last bodybuilder left on Earth who knows then-mentor Peter Neff, I worked so hard
this exercise. I rarely see anyone else doing doing pullovers because he knew I didn’t have
these anymore. the massive muscles my competition would
Standing pullovers are done facing the be showing at such a big regional. I knew my
cable with the pulley in the high-overhead waist was small, and that was good genetics.
position. Using the narrow straight-bar, take But until I did my time doing pullovers, it
an overhand grip. This can be done with the didn’t stand out from the rest of my upper
thumbs wrapped around (standard grip) body—it didn’t explode like some of the pros I
or with the thumbs on the same side as the used to admire.
fingers. Position yourself directly under the I remember staring at the images in my
short bar, knees slightly bent, butt pitched old muscle magazines and marveling at
backward, lower back in a ski-jump (lordotic) Frank Zane’s “vacuum” pose. He was a big
position, chest up, and shoulders back. Reach inspiration to me because, like me, he wasn’t
up and grab the bar. Maintaining slightly as blessed with genetics for massive muscles
bent elbows, bring the bar down, hinging and as his competition. But when he put his arms
rotating only at the shoulder joint. The short overhead and showed that massive rib box
bar should end up against your thighs. Just and the shocking differential between his rib
WHEN PULLOVERS ARE PART OF MY ROUTINE,

I DO THEM ON THE CABLE. THEY’RE LESS
SYSTEMICALLY DRAINING AND EASIER TO DO.
like the dumbbell pullover, the motion should cage and waist, people in the crowd would
be slow and controlled. Be careful not to cave literally gasp. He was so amazing back then
your chest in or let your shoulders collapse that he actually beat Schwarzenegger once.
forward, as is so often the case when done Then there were those inspiring images of
improperly or when too heavy a weight is Schwarzenegger crushing the dumbbell
selected. Repetition and set scheme are the pullovers to build up his own rib box and
same as when using a dumbbell. explode his V-taper to make sure a loss like
These days, when pullovers are part of my that never occurred again. That’s what drove
routine, I do them on the cable. They’re less me at only 16 years old to invest so much in
systematically draining and easier to do. pullovers. I loved the movement. That love
Since I’m older now, I see no need for the paid off that night.
dumbbell motion, which I do ultimately feel It’s a benefit that still pays dividends to
is superior for massive rib box expansion. But this day. At age 48, though I carry far less
the cable version suffices to maintain what I mass than I did in my bodybuilding prime
care to hang on to and the functionality I (due to some 30 fewer pounds of lean
wish to preserve. muscle), I credit my rib box development
For younger bodybuilders, especially for setting the groundwork for the extreme
teenagers getting started, I generally V-taper I still have a little bit of to this day. My
opt for the dumbbell version. It certainly MMA training, dieting, and cardio even further
worked for me back in my days competing reduce the amount of muscle mass I walk
in bodybuilding as a young teenager. When I around with, or desire to have at this stage
won my class at the East Coast back in 1984 of my life. I only do pullovers about once a
(Ouch! that hurts to write) I recall being month, and then only a set or two, usually on
outclassed in terms of mass by at least the the cable. Yet the V-taper remains. FLEX
top three guys who finished just below me.
Though my physique was arguably more
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TRAINING TIPS FOR
WorldMags.net YOUR NEXT WORKOUT
HOW ANABOLIC
HORMONES
RESPOND TO A
BODYBUILDING
SHOW
Phil Heath was once
quoted in a FLEX article
saying, “Anyone can
look big in the off-season, the
true challenge of a good
bodybuilder is to come in shape
without losing too much muscle
size.” Researchers from the
International Journal of Sports
Physiology and Performance
examined hormone, strength,
and body-composition change
in a bodybuilder over a
12-month period (a six-month
period of competition prepara-
tion and a six-month period
following competition). The
aim of this study was to provide
the most comprehensive
physiological profile of
bodybuilding competition
preparation and recovery ever
compiled. The researchers
recruited a young 27-year-old
male, Caucasian, natural, for a total of 40 minutes per
The researchers observed that the six-month competition period caused
professional bodybuilder who week, and one day of low- reductions in testosterone levels (i.e., reduced around 75% compared with
tracked his own diet and intensity, steady-state, aerobic baseline); increases in cortisol levels (almost a 100% increase compared with
exercise training program exercise for a total of 30 baseline); decreases in insulin levels; increases in ghrelin levels (i.e., hunger
throughout the study. He minutes per week. The only hormone); decreases in leptin levels; and reductions in thyroid function (i.e., T3
and T4 levels).
consumed five meals per day supplements the subject took
and spaced out his meals 4½ were 5g per day of creatine and
hours apart. As he got closer to whey protein. So here is what’s thyroid function (i.e., T3 and T4 bodybuilders should take time
his competition, he steadily really scary: The researchers levels). The subject lost lean off from the gym, but the
reduced his fat and carb observed that the six-month muscle mass (87.65–84.84kg) researchers found that hormone
proportions, and by the end of competition period caused and fat mass (8.9– 3.1%) and levels, except for ghrelin and
the six-month block the reductions in testosterone had major reductions in leptin, returned to pre-
breakdown was 46% protein, levels (i.e., reduced around 75% strength. All strength measures preparation period baseline
29% carbs, and 25% fat. The compared with baseline); reduced in the six-month levels after three months of
bodybuilding competition increases in cortisol levels preparation period as follows: recovery. This is one of the first
training program was per- (almost a 100% increase 1RM squat (by 13.8%), bench long-term studies examining
formed an average of four days compared with baseline); press (by 8.4%), and deadlift the hormonal changes that can
per week for a total time of decreases in insulin levels; (by 7%). What do all body- occur in a bodybuilder. It was a
1"7&-:5)+"--
around five hours per week, in increases in ghrelin levels (i.e., builders do as soon as a show’s single subject, but the changes
addition to two days of hunger hormone); decreases in over? They go right back to the in hormones are eye opening,
high-intensity interval training leptin levels; and reductions in gym and start training. Most nonetheless.

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

WorldMags.net
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Q In 2004, Dim became

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

Q“Pre-contest, one week I train back twice and legs
once, and the next week I reverse that, hitting back
once and legs twice.”
Q“A lot of people undertrain their rear delts. I train

rear delts just after back and do eight sets total—
four sets of dumbbell rear laterals and four sets of
machine rear laterals.”
Q“I don’t push every set to failure, but I always try

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

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

Dumbbell Rear Lateral 4 10–30
Machine Rear Lateral 4 10–30
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MUSCLE
OXYGENATION
AND GROWTHSeveral studies (i.e., metabolic stress) between
have shown that muscle fibers could be the
muscle growth determining factor for muscle
differs along the length of growth. Researchers wanted to
the muscle fiber. For examine whether there were dif-
example, a previous study ferences in muscle tissue oxygen
found that muscle growth in saturation and EMG activity in
the triceps was greater with the distal and middle regions of
the area that was closer to the vastus lateralis (quadriceps)
where tension was placed on during heavy resistance exercise.
the muscle and less in the They examined EMG and tissue
proximal muscle fibers oxygenation in the mid and
where tension was less proximal area of the quadricep
prevalent. Some researchers after a heavy resistance protocol
have proposed that the of four sets of eight reps with the
differences in muscular right leg at 80% of 1RM, with a
hypertrophy at different 90-second rest period between
points along the length of sets. During the resistance ex-
the muscle could arise ercise, neuromuscular activities
because of differences in and muscle oxygenation status
muscle-firing activity along at the middle and distal regions
the length of the muscle (50% and 70% of the thigh during the contractions. They resistance exercise, is respon-
during the resistance length, respectively) of the found that tissue oxygenation sible for the regional difference
exercise. In other words, the vastus lateralis were measured values in the distal region in hypertrophy within a muscle.
researchers suspected that by using electromyography and (further away) were significantly Increased blood flow to the mus-
there is greater muscle firing near-infrared spectroscopy, lower than those in the middle cles saturates the muscle fibers
at the muscle sites where respectively. At the end of the region. These results suggest with nutrients and also anabolic
more growth is occurring. study, they found that the EMG a possibility that the regional hormones, which may enhance
Other researchers have activities during exercise were difference in muscle oxygen- muscle growth. This may be
suggested that the differ- similar, but tissue oxygenation ation, not in neuromuscular the reason that the area of the
ences in muscle oxygenation was different between regions activity during fatiguing heavy muscle that had more tissue
CONCENTRATE ON MAX OUT FOR A BIGGER CHEST?

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

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

session, compared with when they were performed earlier in the session.
The lead author concluded, “There is very little evidence to suggest that any
specific sequence of exercise affects strength gains or muscular hypertrophy.”
As long as volume remains equal for workouts, it should make very little dif-
ference which exercise is performed first.
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HARDGAINERS ULTIMATE GROWTH ENHANCEMENT SYSTEM®
THE WEIDER PRINCIPLES
PEAK CONTRACTION
How focusing more on contracting each rep can stretch your gains
You know where it burns. Take leg extensions—it’s not at the bottom or anywhere on the way up. It’s at
1"7&-:5)+"--
the top, when your legs are straight. Hold that position and flex, and it’ll ache like a sadist is scorching
your quads with a blowtorch. That’s what peak contraction feels like, and it tells you you’re getting the
most out of each rep. So, you know the where. Now we’re going to tell you the why, when, and how of incorporating
peak contraction into your routine to fire up the pain and the gains.

WorldMags.net
WorldMags.net BY GREG MERRITT
LAST 27 SUPERSPEED PRINCIPLE

THE WEIDER
TIME
In the last
Power through the positive halves of reps as
fast as possible while performing the nega-
tive halves at a normal pace. This increases
installment of the strength, which in turn boosts growth. These
H.U.G.E.® Weider sets work best in conjunction with normal
Principles series sets. Our superspeed back routine included
(October 2013), five exercises, each of which started with one
we examined: or two superspeed sets and ended with two
sets at a normal rep-rate.
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THE WEIDER PEAK
CONTRACTION PRINCIPLE
QMost people chug through sets at a
relatively rapid pace. In fact, last month we
emphasized the Weider Superspeed Principle,
which prescribes that you quicken the positive
portions of reps. That’s one valid approach.
Another is to utilize the Weider Peak Contrac-
tion Principle and perform reps at a regular
pace but pause at contractions, holding for
one or two seconds. During those holds, flex
the targeted muscle(s) as hard as possible.
This will increase your time under tension
precisely when your muscles are experiencing
their most tension, making sets harder and
more effective.
We mentioned leg extensions earlier.
They’re a great exercise for peak contraction
reps. However, they’re just about the only quad
exercise in which you can hold and squeeze
contractions. Leg adduction is another. But
what about squats or leg presses or lunges
or hack squats? Nope. None of them have
points where the reps can be paused and the
muscles maximally flexed. This is true of many
exercises. Peak contraction works best with
lifts for back, traps, hamstrings, biceps, triceps,
calves, and abs. There are, however, some peak
contraction exercises for quads, chest, and del-
toids. Examples are the previously mentioned
leg extensions (quads) as well as pec-deck
flyes (chest) and machine rear laterals (delts).
As these examples show, the gravity-
defying tension of machines and cables often
accentuate the tension at contraction.
H.U.G.E. ®
PEAK CONTRACTION
ROUTINE
QThis triceps routine includes two cable exercises.
The cable enhances peak contractions because tension is
maintained on the triceps when the arms are locked. Hold the
arms-straight position for two seconds on each rep of both the
pushdowns and the extensions. The routine ends with close-
grip bench presses. You can’t do peak contraction reps for
chest on bench presses, because there’s not enough tension on
the pecs when your arms are either straight or bent. However,
you can focus on your triceps in the top position. Technically,
this is the beginning (and end) of reps, and not the midpoint.
But for your triceps, it’s the contraction. Pause each time your
arms are straight and flex your tri’s for two seconds.
H.U.G.E.® PEAK
CONTRACTION ROUTINE
EXERCISE SETS REPS
Pushdown 4 10–12
1"7&-:5)+"--
Cable Triceps Extension 4 8–10

Close-grip Bench Press 4 10–12

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THE WEIDER
PEAK
CONTRACTION
PRINCIPLE
ADVANTAGES
Here are the pluses of
peak contraction.
Q ELEVATED TIME UNDER
TENSION Pausing and flexing
will substantially expand the
time you spend working your
muscles during sets. In turn,
this increased workload will
boost growth.
Q INCREASED FOCUS
Too many trainers simply pump
the weight up and down with
little thought. If you pause to
flex in the middle of each rep,
it forces you to concentrate on
the targeted area. And a better
in-rep focus will benefit your
entire workout.
DISADVANTAGES
There are two potential
pitfalls of peak contrac-
tion. Here’s how to
avoid them.
Q LESS WEIGHT
You won’t be able to use as much
weight as you could if did the set at
a normal pace. Therefore, include
some regular sets in your routine or
alternate peak contraction work-
outs with regular workouts.
QLIMITED USE
To a large degree, the “less
weight” disadvantage is alleviated
by this disadvantage. There are
many exercises that simply don’t
work with peak contraction
because they lack points where you
can safely and effectively stop and
flex your muscles.
FRESH
Q To further focus on tensing the targeted area, combine the Weider Peak Contraction Principle with the
Weider Iso-Tension Principle (covered in our September issue). Hold and flex reps for one to two seconds
during each contraction. Then, after your final rep and without using resistance, fully contract the muscle
TAKE
1"7&-:5)+"--
and hold for six to 10 seconds. For example, do a set of cable curls in which you stop and flex your biceps for
two seconds each time your arms are maximally bent. Then, immediately after setting down the bar, fully
bend your arms again and flex your bi’s as hard as you can for six to 10 seconds. Combining peak contraction
with iso-tension enhances both techniques to better exhaust the targeted area. FLEX

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For a free Animal Flex x-ray poster, go to www.animalpak.com/AnimalFlex while supplies last.
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Fellas, it’s a question heard in gyms everywhere... An anthem for some, an anathema for others. It’s a number in
reply... Like one’s manhood, often prone to great exaggeration. It’s a measuring stick... A tool to gauge your progress
and a rival’s worth. Only the question and the number are largely useless – save at a powerlifting meet. So what is
useful? Hammering the bench because of personal goals. A tool that lets you bench, squat and deadlift, day in and
day out. For the past decade, Animal Flex has won more awards and more praise than any other joint supplement
around. It’s insurance for your joints and a promise of great workouts to come. And what else matters? Not the
numbers but the stuff that lies underneath – your inner desire to scrape out another inch and another pound.
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FLEX EXPERT
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BY BRIAN SHAW
PROTEIN INTAKE PRIMER

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

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

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FLEX EXPERT
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BY LOUIE SIMMONS
PERIODIZATION
“Joe Jester
squatting 600 at
the Westside Pro
Invitational.” Squatting requires two training days a week, with
72 hours between the first and second days for
optimal recovery.
Q Dynamic Effort (Speed-Strength) Day: The first

squatting day is the dynamic effort method (for Westside
athletes, this is Friday) in which speed squats are done
at 50%-60% of 1-rep max for 10-12 sets of two reps in a
three-week wave. Add 25% band tension at the top for
accommodating resistance; this helps to eliminate bar de-
celeration. After a three-week wave, change band tension or
type of accommodating resistance by adding chains to the
bar. One should change bars regularly if possible, or change
the width of the stance or variation of the squat.
SAMPLE WORKOUT FOR A 600-POUND SQUATTER

Week %1 Weight Total Lifts/ Total
Rep Max Band Tension Volume
1 50% 300 lbs 24/150 lbs 7,200 lbs
SQUATTING 2 55% 330 lbs 24/150 lbs 7,920 lbs
600 LBS EASY!

3 60% 360 lbs 20/150 lbs 7,200 lbs
Note: Bar speed is .8 meters/second average
It takes correct technique, periodization, and selection of special Q Max-effort Day: The second squat day (72 hours later)
is the max-effort method. Westside athletes max out (work
exercises to conquer weaknesses in squatting. Combine these with a
up to an all-time max single rep) on a special squat, rack
balance of strength and you’re ready. Westside Barbell has produced more pull, or pull (deadlift) standing on a two- or four-inch box.
than 70 lifters who’ve squatted more than 800 pounds, 19 with more than 1,000 Pulls can be switched from sumo to conventional, but only
pounds on their résumés, six have squatted more than 1,100 pounds, and two have pick one type of squat or pull to max out on. Good mornings
broken the 1,200-pound barrier. It’s easy when you know how. can also be done in any style: arched-back, bentover,
wide-stance, or close-stance. Always switch your max-effort
WHAT IS PERFECT TECHNIQUE? exercise each week. The max-effort method is the best way
First, place the bar high on your back, sitting on the mid traps. Grab the bar, wrapping to raise your absolute strength for training or a contest.
On both squat days, special exercises must be done
your thumbs around it, while positioning your feet at least shoulder-width apart. If for lower back, hamstrings, glutes, hips, upper back, and
you’re flexible, it’s preferable to keep the feet wider and pointed out slightly. Arch the abs. Westside athletes like a lot of rowing such as with
back and hold air in your abdomen. To lift the bar out, arch your back and push your feet a bar, dumbbells, or plates by way of both upright rows
apart while clearing the rack. As you push out with your feet, force your knees apart. and shrugs for the upper back. Reverse hypers, back
Keep your chest high by continuing to arch your back, and push your glutes out until you raises, and light good mornings for high reps will follow
reach parallel. Next, drive your upper back into the bar. Never push through your feet the upper back. Glute-Ham raises (GHR) for high reps, leg
first as you begin to ascend; this causes one to bend at the waist and good morning the curls with bands or ankle weights, or inverse curls would
be next for hamstrings.
bar up as a result. Continue to arch your back and push outward with your feet.
Westside athletes train 80% with special exercises and
20% with some variation of the box squat, bench press,
A PARTIAL LIST OF VARIATIONS OF MAX-EFFORT EXERCISES or deadlift.
The dynamic-effort day is high volume and moderate
BOX SQUAT PULL GOOD MORNING intensity with very quick muscle contraction, and the
Very Low Rack Pull Arched-back
max-effort day can be stressful on the central nervous
system (CNS); thus, general physical preparedness (GPP)
High Box Pull Round-back must be high. Westside athletes use a lot of sled dragging
and pushing of the strongman wheelbarrow to increase
8&454*%&#"3#&--"3$)*7&4
Close-stance Sumo Pull Bent-leg

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

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WESTSIDE BARBELL
- The World’s Strongest Gym -
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The pain. The struggle... It never ends. I pile plates on the bar, trying to break it. It will only bend. I tear myself apart, muscle to shreds.
My joints ache... In time I will mend. Here I stand, dumbbell in hand, each rep a small part of this process. Each new day, a humble
offering to progress. Another step forward, inching closer to success. This cycle, it is my life. It is all that I know. Start from the
bottom, break myself down, build it all back up. From nothing, I grow. Time is a currency that I will spend in toil. Hard work and
determination, my lone trusted friends. This noble fight defines me... And it never ends.
800.872.0101 | forum.animalpak.com | www.animalpak.com
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FOOD & SUPPS FOR

GROWTH & GAINS
NO BREAKFAST
FOR FAT LOSS
It goes against what every ratings at lunch; however, this greater
bodybuilder has ever been hunger didn’t translate to greater
told, but two new studies are calories consumed at lunch. Subjects
suggesting that skipping breakfast didn’t compensate at lunch for not eat-
can lead to reduced caloric intake ing breakfast, showing that this could
throughout the day, and possibly a result in a lower overall caloric intake
better strategy for fat loss. New and fat loss over a longer period of time.
research has shown that intermit-
tent fasting (i.e. skipping QStudy No. 2
breakfast) can be a new method A total of 18 subjects with an aver-
for life extension and reducing the age age of 24 participated in this
risk of metabolic diseases. experiment. This experiment was
Intermittent fasting, a dietary also a crossover design. On one occa-
approach many health experts have sion they were served a buffet-style
used with success, provides the breakfast. On the other occasion,
benefits of increased longevity seen in they didn’t eat breakfast. Results:
calorie-restricted diets, but without The subjects who skipped breakfast
sacrificing physical performance or had increased hunger at lunch; by
muscle mass. When compared to mid-afternoon, any difference in hun-
calorie restriction, individuals who ger ratings due to skipping breakfast
practice intermittent fasting retain had disappeared. Those who skipped
more lean muscle mass than those breakfast ate slightly more food at
who follow a low-calorie diet. Here are lunch; despite the small increase at
two studies showing that skipping lunch, total calorie intake was signifi-
breakfast can be an alternative cantly lower—by 450 calories—when
approach to decreasing caloric intake. subjects skipped breakfast compared
to when they ate breakfast.
QStudy No. 1 “There’s a fundamental belief that
A total of 24 normal-weight subjects if you don’t eat breakfast, you’ll com-
between the ages of 18 and 23 par- pensate for the lost calories at lunch or
ticipated in this experiment, and were later in the day. We’ve found that there
randomly divided into three groups. is no caloric compensation in a normal
The study was a crossover design, group of eaters,” study author Dr. David
meaning all groups received all treat- Levitsky, a professor of nutritional sci-
ments. At each visit, the groups were ences and psychology at Cornell, said in
given either no breakfast, a high-carb a press release. “If you skip breakfast,
breakfast, or a high-fiber breakfast. you may be hungrier, but you won’t eat
The high-carb breakfast was 335 enough calories to make up for the lost
calories, and the high-fiber breakfast breakfast.” Some bodybuilders may
1"7&-:5)+"--
was 338 calories. want to try either skipping breakfast

Result: As expected, subjects who or John Kiefer’s Carb Backloading
skipped breakfast had higher hunger plan for fat loss. FLEX

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of the most important nutraceutical compounds on the market for cellular had faster reaction times. In addition, XPEDITE contains phenylalanine which
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FLEX TRAINING
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10,000mg
BCAA FINDING THE
SWEET SPOT
Finding the right Intensity for big gains
There are many variables to
think about when putting
together a training routine,
including which exercises, how many
reps, how many sets, how much weight,
how often to train each muscle group,
not to mention diet and supplements.
One of the most important of these
variables is weight load.
There are two factors critical to in-
ducing muscle hypertrophy: load stress
and metabolic stress. Load stress is
applied by lifting and lowering a weight,
as well as forcing a passive muscle
to bear a load (e.g., loaded stretch).
Metabolic stress is created by actively
contracting a muscle against resistance,
which leads to the accumulation of
metabolic byproducts such as lactic
acid and free radicals.
Both load stress and metabolic
stress activate anabolic signaling
pathways within the muscle cell. most people. Studies involving weight loads
Loading acts through a mechanism heavier than this fail to produce growth
called mechanotransduction, whereby comparable to more moderate weight loads.
membrane-bound mechanosensors, But why would this be, if mechanical load
which are activated when the is fundamental to triggering growth? As
muscle cell membrane is strained weight loads go up, time under tension tends
and stretched, turn this mechanical to go down, which reduces metabolic stress.
signal into chemical signals that tell From all the available research, it is clear that
the cell to build more structural and some level of metabolic stress is necessary
contractile proteins. The buildup of to maximize growth. This is why routines
metabolic stressors such as lactic acid advocating low reps only have limited utility
and free radicals activates anabolic for bodybuilders. The principle to be taken
signaling pathways, although the away is, as weight loads go up, load stress
exact mechanism is still being ironed goes up but metabolic stress goes down.
out. An additional effect of metabolic Just as there exists a maximum effective
stress that is no less important than load, research also points to a minimum
activating anabolic signaling pathways effective load. A 15RM (65% 1RM) load
is the induction and activation of appears to be the minimum amount of
muscle satellite cells. These satellite weight that leads to significant growth
cells add nuclei to the muscle cells, in most people. Lighter weight loads
allowing them to grow. emphasize metabolic stress if sets are taken
We control load stress by adjusting to failure. At the same time, load stress
the weight loads that we use. In is minimized, which reduces the utility of
general, the heavier the weight, the routines advocating high reps only. The
greater the load stress. But can a principle to be taken away is, as weight loads
weight be too heavy to build muscle? A go down, metabolic stress goes up but load
recent review of research looking at this stress goes down.
question concludes that ~6RM (~85% So where does this leave us? We can use
1RM) is probably the heaviest weight weights as heavy as our 6RM or as light as
load that is still effective for growth in our 15RM and trigger growth at least for a
*These statements have not been evaluated by the FDA. This product
is not intended to diagnose, treat, cure or prevent any disease.
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BY BRYAN HAYCOCK, M.S.
short time; both extremes creating a deficiency see this principle at work when the weight
in metabolic and stress respectively. If our goal loads you began making progress with no
then is to maximize gains we will need to spend longer produce results. What happens is that
most of our time in the middle, or the 9- to as the tissue adapts to the weight loads you
11RM (~75% 1RM) rep range. In this range we use, the threshold for creating an effective
have the most effective blend of load stress stimulus goes up.
and metabolic stress. The reduced effectiveness of a given weight
In reality, the intensity sweet spot is a load over time is what researchers call the
moving target. It would not be right if I were “repeated bout effect” (RBE). The RBE is
to stop at this point, leaving out a major caused by a number of adaptive mechanisms.
real-world problem that all long-term lifters For example, the growth signal that is initiated
experience at some point. Most of the by load stress becomes weaker and shorter.
research available showing minimum and/ As a result the anabolic effect of each training
or maximum effective loads used relatively session is significantly reduced. Whereas an
untrained subjects. One of the reasons untrained lifter will induce an anabolic state
untrained subjects are used in the majority within his muscles that will last well over 24
of hypertrophy research is that the aim of hours, a veteran lifter will only stay anabolic
the researcher is to successfully achieve for at best about 12 hours. This assumes proper
measurable hypertrophy and untrained diet and supplementation before and/or after
muscles are very sensitive to just about any his workouts.
loading stimulus. Hypertrophy is difficult to So what’s a lifter to do to overcome
achieve in highly trained lifters, especially in the RBE? Well, you have to progressively
the short period of time used in most studies. increase the load and metabolic stress over
As a result, estimates about effective time. And when you can no longer increase
training intensities are generally below what the load and metabolic stress, you need to
would be most effective for veteran lifters. decondition the muscle so that the minimum
There is a hypertrophy-specific principle effective loads become effective as the
$)3*4-6/%
which states, “the effectiveness of any given starting point of your next hypertrophy- *When combined with increased exercise and a reduced calorie diet.
load is determined by the condition of the specific training period. Keep it in the *These statements have not been evaluated by the FDA.
This product is not intended to diagnose, treat, cure or prevent any disease.
tissue at the time the load is applied.” We intensity sweet spot. FLEX
©2013 VITAL PHARMACEUTICALS, INC. ALL RIGHTS RESERVED.
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FLEX NUTRITION WorldMags.net
BY MATT PORTER
A NEW LOOK AT
CHOLESTEROL
The word cholesterol is often
interpreted as a major health
concern regarding cardiovascular
health. When most people think of
cholesterol they think of good cholesterol and
bad cholesterol.
The good cholesterol label is associated
with high-density lipoproteins (HDL) and
bad cholesterol is associated with low-density
lipoproteins (LDL). Recent research performed
by Steven Reichman, Ph.D., from Texas A&M
University may have shed some new light
in regards to bad cholesterol not being such
a bad actor after all. Reichman determined
that you need a reasonable amount of LDL
circulating in your blood to induce adequate
muscle hypertrophy.
In fact, Reichman led a study involving
52 adults ages 60–69 who were in good
health but not physically active. None of
the subjects trained on a regular basis.
The summation of the study concluded
that after moderate-intense exercise,
participants who had accrued the most
muscle mass also displayed the highest
levels of LDL. This was definitely a surprise,
and not the expected result.
This unique finding demonstrates that you
need a certain amount of LDL to elicit ad-
equate muscular hypertrophy. It proves that
all forms of cholesterol are paramount to a
person’s health. You simply cannot remove all
of your bad cholesterol, as that would actually
be detrimental to your health.
QLOW-DENSITY Lipoproteins get a bad Reichman says, “Our tissues need infusing copious amount of bacon, fast
reputation for their ability to build up in the cholesterol, and LDL delivers it. HDL, the good foods, and excessive animal fats into
walls of arteries, which causes a reduction cholesterol, cleans up after the repair is done. your blood by ingesting a poor diet, but to
in blood circulation, which often leads to And the more LDL you have in your blood, understand that precise implementation of
heart disease and heart attacks. the better you are able to build muscle during saturated fats will be conducive in facilitating
QHIGH-DENSITY Lipoproteins often help resistance training.” muscle hypertrophy.
facilitate the removal of cholesterol from The study Reichman conducted serves as I also believe saturated fats will increase
the arteries. However, LDL is significant a useful finding in dealing with conditions healthy prostaglandin production, which will
in the fact that it serves as a warning such as sarcopenia (age-dependent muscle initiate a myriad of growth factors localized
sign that something is wrong and alerts loss), which could help aging individuals fend to muscle, and systemically. This could also
the body to defend against the malady off muscular atrophy that can shorten one’s play a major role in LDL’s influence on building
at hand. life span. big muscles. FLEX
The findings reveal how imperative
People need to understand that you don’t essential fatty acids and saturated-fat-based Matt Porter is a sponsored athlete for
$)3*4-6/%
want to completely rid yourself of bad choles- diets are in overall health, and in a person’s truenutrition.com and an NPC competitor,
terol and understand that everyone needs a plight for ultimate muscle mass accrual. title holder, and nutrition guru. Porter can be
certain amount of both forms of cholesterol. The take-home message here isn’t to start reached at truenutrition.com.

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

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

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

Sometimes you want it fast;
sometimes you want it slow;
and sometimes a mix is even better.
Casein is the fraction of milk protein
that clumps after you consume it,
delivering amino acids into your
system more slowly and for longer
periods of time. In other words,
casein is a long romp compared with
whey’s quick bang.
Casein protein continues to deliver
amino acids for at least a couple of
hours longer than whey protein when
taken in equal supplemental doses (a
little more than 20 grams). For this
reason, it was once believed that taking
casein was best as a meal replacement
and also before bed.
More recent research, though, shows
that a mix of casein and whey around
workouts might be even more effective
than either alone. While casein is still
the best option before bed and other
times when you want aminos to last in
your system longer, you can beneficially
use casein around workouts, too. Just
mix it with an equal portion of whey,
or get in a whey-casein blend to help
maximize muscle building.
Mixing and matching affords you
different ways to take advantage of all
casein’s benefits. FLEX
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QCarbs: 4g QSugar: 0g QSugar: 1g
QSugar: 2g QFat: 1.5g QFat: .5g
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CASEIN PRO RAW RE-FEED PROTEIN
QCalories: 117 QCalories: 160 QCalories: 140
QProtein: 24g QProtein: 25g Q Protein: 23g
QCarbs: 3g QCarbs: 13g QCarbs: 4g
QSugar: 1g QSugar: 2g QSugar: 1g
QFat: 1g QFat: 1g QFat: 3.5g
Contains 100% Contains aminos A whey-casein
micellar casein. and herbs for blend for fast and
night recovery. slow delivery.

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

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

(NO) LEVELS FOR BETTER WORKOUTS
AND RECOVERY
Nitric oxide is a molecule that allows your
blood vessels to relax so that more blood,
oxygen, and nutrients can flow through your
system, reaching muscle tissue. One of the
most popular ways to increase your NO levels
is to supplement with the amino acid arginine
that converts to NO. But recent research
indicates that taking citrulline, which converts
to arginine, may be an even more effective way Q VITAMIN D SUPPORTS HEALTH AND a hormone (1,25-dihydroxyvitamin D)
to increase NO production. Citrulline also helps BOOSTS TESTOSTERONE LEVELS that binds to muscle cell membranes,
prevent muscle fatigue while you’re training by Recent research has shown a host of boosting your muscle cells’ ability to
removing ammonia from your body. benefits that come with vitamin D contract and synthesize protein. Those
supplementation: Two of the most with vitamin D deficiency often suffer
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Q TAURINE REDUCES MUSCLE FATIGUE important ones for FLEX readers include health consequences that include lower
AND SUPPORTS MUSCLE CELL SIZE increased strength and higher testosterone. testosterone levels. Supplementing with
When you weight train, both taurine Vitamin D is derived from cholesterol (like the cholecalciferol form of vitamin D may
and strength levels drop as your testosterone) and it readily converts to help overcome this condition. FLEX
workout progresses. Supplementing with
GET IT TOGETHER
taurine helps increase muscle endurance as
it reduces the oxidative stress that
accompanies intense workouts. Taurine Q To maximize muscle building over a specific training phase, you need to
helps reduce the levels of lactic acid that give your body what it needs for intense training recovery. BSN’s AminoX was
accumulate in your muscles as you train, formulated with this in mind, and each dose delivers 10 total grams of the
and it allows your muscles to contract more aminos on our list and 500 IU of vitamin D. AminoX uses an effervescent delivery
quickly and forcefully, which translates to system so these nutrients hit your system quickly. Take AminoX for a three- to
12-week training phase, then cycle off for four weeks.
longer, harder workouts.

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

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BEAST AMINOLYTES BSN SYNTHA-6 GASPARI GLYCOFUSE
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MHP DOPAMITE MUSCLEPHARM QUEST BAR

Q Dopamite helps you ASSAULT Q Great-tasting bars that can
produce dopamine, a feel- Q CarnoSyn amps up deliver up to an amazing 18
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tyrosine, phenylalanine, caf- performance blend, energy, available 6 grams net carbs.
feine, and Mucuna pruriens. hydration, and neuro sup- Our favorites include white
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ARNOLD’S
IRON
STACK
Pair MusclePharm’s Arnold Iron Pump and
Arnold Iron Whey for amazing workout gains
It’s sure to come as a surprise
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After all, with a half century of
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has forgotten more about training
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Fortunately for us though, “The
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new product line co-developed
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IRON WISDOM
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everyone discover the benefits of the latest thinking. Win $500
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tains ingredients that spur produc- workouts and deliver amino acids at other times of day (up to three
tion of nitric oxide (NO); arginine into your system quickly. Each servings per day). To maximize NO
nitrate leads directly to NO produc- 120-calorie scoop delivers 22 grams production before workouts, mix one
tion, and ornithine, an amino acid, of protein with only 6 grams of scoop of Arnold Iron Pump with 8–10
converts to arginine. Arnold Iron carbs. It also provides a range ounces of water, and consume about
Pump also includes beet root and of specific aminos that support 30 minutes before weight training.
hawthorn berry, allowing blood muscle growth and recovery, includ- You can combine one serving each
vessels to relax, and creating more ing glycine, taurine, BCAAs and of Arnold Iron Whey and Arnold Iron
NO. In addition, niacin enhances glutamine, creating the nitrogen- Pump with about 20 ounces of water
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ARNOLD IRON STACK INCLUDES: Q Iron Whey (2 lbs) QIron Pump QPlus a free MusclePharm Water Bottle
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BEST FOR
MASS
Creatine: Before or after workouts, what works best?
Chronic supplementa-
tion with creatine
monohydrate has
been shown to promote
increases in skeletal muscle
mass, lean body mass, and
muscle fiber size. For years
bodybuilders have been in a
state of confusion on the best
time to take creatine: before or
after training? Some studies
have suggested that it doesn’t
matter when you take creatine,
which further confuses things. A
new study published this month
put the pre- vs. post-workout
creatine debate to the test. The
pre-supp group consumed five
grams of creatine monohydrate
immediately prior to training.
The post-supp group consumed
the same amount of creatine
immediately after training. All
subjects participated in the
split-routine bodybuilding-
training regimen designed for
skeletal muscle hypertrophy. At
the end of the study, both
groups had increases in muscle
mass and bench press strength,
however, fat mass and body
weight did not change. There
were some minor trends toward
greatest increases in muscle
mass and bench press strength
when the consumption of
creatine was consumed after
exercise, but the increases were
very small. The authors
rationalized that the differences
were small due to the high
training level of the individuals
in the study and the short
duration of the study. It’s very
difficult for well-trained
athletes to make consistent
improvements in size and
strength. Also, because these
recreational bodybuilders were
already consuming large
quantities of protein, this could
FLEX recommends these
have affected the results (i.e., creatine brands:
they could already have a high Q ProMera Con-Crēt
amount of creatine stored Q BPI Build-HD
intramuscularly, possibly Q MuscleTech Cell-Tech
blunting the results).

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GLUTAMINE:
POST-EXERCISE BENEFITS
Q Glutamine is most abundant
in the small intestine and is
essential for proper immune
function. When glutamine levels
are depleted by stress, bodybuilders
are more susceptible to illnesses.
Glutamine has been found to have
a wide variety of beneficial effects
on muscle recuperation. Depleted
glutamine levels can result in
decreases in strength, stamina, and
recovery. Studies have shown that
L-glutamine supplementation can
minimize breakdown of muscle and
improve protein metabolism. A new
benefit of glutamine that may spark
a bodybuilder’s interest is its ability
to raise glucose levels, which may
enhance muscle glycogen stores. A
previous study reported that eight
grams of glutamine promote storage
of muscle glycogen to an extent simi-
lar to 330 ml of an 8.5% glucose drink,
suggesting that glutamine raises
blood glucose levels. A researcher
reported recently in the Interna-
tional Journal of Endocrinology that
glutamine was superior to glucose
for raising blood sugar levels after
TRAIN HARDER
hypoglycemia. The researchers ad-
ministered rats insulin, which caused
them to become hypoglycemic. The Increased oxygen can help muscle cells better utilize oxygen necessary to maintain
researchers found that glutamine
was more effective in promoting
energy, stamina, and endurance. Cardio is an aerobic activity that’s an important part of
elevated blood sugar levels in recovery every bodybuilder’s contest plan. If you want to work out harder and longer, you need to
compared with glucose, lactate, optimize oxygen during your workout. Oxydrene Elite’s powerful functional extract (Crenulin-RCC2)
glycerol, or alanine. Bodybuilders may has been shown in a double-blind, placebo-controlled clinical trial to not only increase exercise
want to consider adding glutamine to endurance when taken one hour before a workout, but to actually optimize systemic oxygen
their post-workout shake as it quickly utilization as demonstrated by significantly elevated VO2 max levels compared to a placebo. And
elevates blood sugar faster than not only that, the study subjects who received the Crenulin-RCC2 extract significantly extended the
glucose, which can enhance glycogen
amount of time it took them to reach exhaustion. In a separate
stores and promote faster recovery.
and distinct study on markers of muscle damage and recovery,
FLEX recommends
subjects were tested both five hours and five days after Q Novex Oxydrene
FLEX recommends
these glutamine brands: strenuous exercise. In that study, there was a clear trend
Q GAT Muscle Martini concluding that Oxydrene Elite’s key Crenulin-RCC2 extract For more info go to
Q Universal Atomic 7 helped decrease the damage associated with muscle stress, novexbiotech.com
Q MusclePharm Glutamine thus facilitating muscle recovery after strenuous exercise.
WHEY PROTEIN ENHANCES GLUCOSE TRANSPORTERS IN MUSCLE

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

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ZZZKLWHFKSKDUPDFRP
†These statements have not been evaluated by the Food and Drug Administration.
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BY GREG MERRITT
WorldMags.net CHARLES
BY
LOWTHIAN.COM
PHOTOGRAPHS

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

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

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%

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[2 [ OVERTRAINING
IS OVERRATED
“New research shows that over-
training is about as likely as winning
the lottery,” Pakulski contends.
“Overtraining is a state that exists
systematically throughout your
entire body, not within one muscle.
It’s a chronic condition that affects
your central nervous, endocrine, and
muscular systems. As long as you’re
giving your body adequate rest and
time to recover, overtraining isn’t
even a thought.” You’re not going to
overtrain because of what you do in
the gym. You’re going to overtrain
because of what you don’t do out
of the gym—nourish and rest your
body sufficiently.
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[ 3 [ DOUBLE
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TROUBLE
As with everything in
Pak-Man’s program, the
practice of doubling up
daily workouts for the
same body part is based
in science. He wants to
keep his workouts short
(less than 50 minutes) to
maximize the hormonal
environment for growth.
His first daily workout
focuses on fast-twitch
muscle fibers with heavy
weights and explosive
concentrics. Necessarily,
his rest periods between
sets are lengthy (two to
four minutes), so he can’t
get in many sets in 50
minutes. Therefore, he
returns to the gym 4–5
hours later (after two
meals and a nap), and he
does a second workout
for the same body part,
focused on exhausting
the muscles with lighter
weights, shorter rests
(40–60 seconds), more
isolation exercises, and
techniques like supersets
and dropsets. To over-
reach a weak area, he
recommends training the
same body part twice
daily every other day over
five days (six workouts
total for that body part).
Then take three days off
from the gym to foster
recovery and growth.
[ 4 [ REACH FOR IT Because he doesn’t worry about overtraining, this year’s runner-up at the Arnold Classic
favors a lesser-known “over” concept: overreaching. “If you want to grow, you have to do more than your body is
used to,” he states. “There are at least 30 ways to approach weak-body-part training, but none is more effective
for immediate growth and feedback than overreaching. The point of overreaching is to tax your body so much
that it sees a need to adapt and grow.” This is where you need to think outside of the box. Your muscles are
used to the same old exercises and set and rep schemes, and just tinkering with those variables—as valuable
as those changes are—will probably not shock stubborn areas into new growth. Thus, one of Pakulski’s favorite
overreaching methods may seem wacky—training the same body part twice in the same day.
[ 5 [ FLUCTUATE TEMPO To work both fast- and slow-twitch fibers, vary the rate at which you raise and
lower the weight. There are many ways to do this, but the key is to maintain the formula of raising the weight
at a rapid or moderate pace and lowering it at a slower pace. Though slow concentrics will increase TUT, they’ll
also decrease the speed of muscular contractions, which, over time, makes you weaker. In contrast, fast concentrics
boost strength. So, go down slower and up faster. With those precautions understood, you can and should still fluctu-
ate the tempo at which you lower the weight, pause (or don’t) at the bottom, raise the weight, and pause (or don’t)
at the top. “Try to change the rep tempo every three to six weeks,” Pak-Man advises.
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[ 6 [ UNIQUE LIFTS
Here are four exercises that Pakulski does on
some leg days that most trainers never do
Q One-leg Press Q Safety-bar Squat
Working one side at The owner of argu-
a time lets you focus ably bodybuilding’s
more on the muscles best legs does a
of each individual variety of free-weight
leg. You may also find squats—back, front,
you can comfortably dumbbell, and safety
go deeper by toiling bar. The latter differs
unilaterally. Pak-Man from a normal back
keeps his foot low squat because the
on the sled and (padded) bar rests
doesn’t rest between higher on your traps,
taxing his left and the resistance is set
right wheels. more forward (sort of
halfway between a
Q Reverse
front and back squat),
Hyperextension
and you can free up
Whereas when you
your hands to avoid
do a back extension
tumbling over if
(popularly called
you fail on a rep
a hyperextension)
without a spotter.
your legs are locked
and only your Q Sissy Squat
torso moves, this lift We told you he does
reverses that. Your a lot of squats. He
torso is held steady even sometimes
on a high bench while does bodybuilding’s
you’re facedown, and worst-named exercise.
you lift your straight The sissy squat is
legs up behind you, performed by holding
from down to at a support bar with
least parallel with one hand, standing
your torso. This on your toes and
targets the glutes letting your knees
and hamstrings. go far forward and
torso backward as you
squat down.
[ 7 [ BE A CYCLIST The use of cycling periods of different training styles is called peri-
odization. It’s common in powerlifting, but less so in bodybuilding. Pakulski is a big believer in
it for continuously stimulating growth. “Bodybuilding is unique because in order to grow you
have to constantly shock your muscles with new training,” he states. “Charles Poliquin was a
huge help for me in learning how to periodize my own training. There are so many differ-
ent hypertrophy variables—just a lot of different things people can manipulate.” Pakulski
recommends you cycle on and off periods, changing such components as the exercise
weight-load (in relation to your one-rep max), workout volume, and length of rest periods.
He details how to periodize in his online programs MI40 and Hypertrophy Max.
[ 8 [ MIDDLE MANAGEMENT This is less of a training tenet than an anti-tenet. So

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

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[At9 [ GRAVITY WorldMags.net RULES
first blush, this one may not seem unique. It’s such basic physics that most of us never think about it—there’s that thing
called gravity that keeps us all standing on solid ground. But Pak-Man doesn’t forget about it, at least not when he’s in the gym.
Talk to him about specific exercises, and he’ll probably mention how most people get ranges of motion wrong because they’re
not cognizant that a free weight always wants to travel straight down to the floor. Gravity, remember? And combining that with
Rule No. 1 about the primacy of tension, you need to always be aware of when
a muscle loses tension because the weight is no longer traveling up or down
against gravity but on a more parallel plane. Tension is lost on the parallel plane
because the weight wants to get back to earth (or, at least, the gym floor).
For example, on dumbbell flyes, he instructs that you bend your arms on the
way down to get a maximum stretch and then straighten your arms as you bring
them closer together on the way up. Never let the dumbbells come inside of your
shoulders because this lessens tension on the pecs at the same time it eases your
struggle against gravity. His flyes are more like flye presses. On the other hand, you
can do a more traditional flye movement with a machine or two cables because,
with the weight stack(s) always fighting gravity, you can maintain tension throughout.
Similarly, the tug of gravity is lessened on the upper half of a free-weight preacher curl. At
the contraction, gravity is actually pulling your hand toward your shoulder. This is not true
if you do those same preacher curls with a cable because you’re pulling the weight stack
up even higher against gravity from stretch to contraction.
1)050$3&%*5
156 FLEX | XXX ’11

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

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

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

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JAMES’ SHOULDER WORKOUT
EXERCISE SETS REPS
Barbell Military Press 4 8–12
Dumbbell Side Lateral 4 8–15
Seated Front Dumbbell 4 8–15
Raise
Rear-delt Lateral 4 8–15
(on pec-deck machine)
Shrug 3–4 8–12

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FREEMAN’S 3-DAY
You follow a three-day training cycle. bench. I go back and forth, one arm at a TRAINING SPLIT
Do you schedule days off? time: 15 reps with my right arm, 15 with my DAY 1 QUADS, HAMS, GLUTES
TF: I take a day off when I need to. I left; 10 with my right, 10 with my left; then
DAY 2 BACK, TRAPS, REAR DELTS
used to try to schedule them, but what 8 and 6 each.
would happen is on a day I was scheduled DAY 3 CHEST, SHOULDERS, BICEPS,
to take off I’d feel like working out. How did you come up with that TRICEPS
Recuperation at this level is an everyday movement? Note: Each body part is trained twice a week.
thing. You can’t really gauge how many TF: I make up stuff every day. But there’s
days it’s going to take you to recover from this guy in South Carolina who has a
any particular workout. machine that allows a similar movement—
though with two hands—and that’s where competing I always found time and a place
Which compound movement do I got the idea. It works amazing. It takes to train if I was on the road. Today, if I fly out
you prefer? the stress off your shoulder joint, and it’s of Phoenix on a Thursday and come home
TF: Again, I use a lot of dumbbells or all deltoid. on a Sunday, that means I’m in the gym
kettlebells. I incorporate unilateral exercises Monday through Wednesday. I haven’t been
all the time to make sure my right side is Dennis, has your shoulder training training legs at all since December. Trying to
as balanced as my left side and vice versa. changed now that you’re no longer finally fit back into some pants!
Lately I’ve been doing seated one-arm competing?
presses with a T-bar apparatus. I place an DJ: Yeah, I don’t really train like I used to. Dennis trains rear delts with shoulders
adjustable incline bench in front of the I’m traveling a lot more and these days sometimes. How about you, Toney?
T-bar and sit with my body facing into the when I travel I don’t train. When I was TF: I do rear delts with back.

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Has your shoulder training changed
over the course of your careers?
I’ve never been able to press more than
a couple hundred pounds over my head
certain amount of size on your shoulders
and rear delts and you can’t get behind
DJ: I kept my shoulder training the same so I always had to find ways to stimulate your head no more. I’d bust a hole in my
throughout my career. Again, I was lucky growth. You can grow without having to head with the bar trying to get back there!
that I never had to work around a shoulder use exorbitant amounts of weight. It’s crazy.
injury. One thing I’ve always done is TF: I can still do behind-the-neck presses
rotate the exercises I use from an arsenal Are there any exercises for your delts but I’ll only do them maybe once every
of movements I draw upon. So if I was you actively avoid? couple months to mix things up. The thing
starting my delt workout with military DJ: Yeah, physically I can’t do behind-the- is, if I’m doing a military press or behind-
presses one week, the next I might be neck presses. When I was younger and the-neck press, it takes so many sets for me
starting it with seated dumbbell presses or just starting out I used to do them and to stimulate the muscle versus what I do
seated Smith machine presses. behind-the-neck lat pulldowns, but right now. Plus, I’m doing four body parts in one
TF: I’ve never been a really big presser. now that’s not even possible. You put a workout, so I don’t have time to waste.

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FREEMAN’S SHOULDER WORKOUT

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

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

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any disease. Information in this ad should not be used as an indication or prediction of your individual results. These individuals are some of our most successful customers
& followed a dedicated training & nutrition program and may have used other dietary supplements in addition to those illustrated. Your results may be better or worse
depending upon the amount of effort you put into it, which includes eating & exercising properly. You should consult your healthcare practitioner before beginning any such
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12
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NATIONAL HEROES Winning here
means that for
this one day you are
the best; the best
in a nation full of
THE
competitors vying for
that recognition. Since
the very first NPC
Nationals in 1982,
some of the greatest
bodybuilders in history
have hoisted this
trophy. Some went on
to have successful
IFBB pro careers, some
not so successful. Still,
a select handful went
further and higher
than anybody could
have expected. As we
head into this year’s
NPC Nationals, held
Nov. 22–23 in Fort
Lauderdale, FL, we list
the greatest Nationals
champions of all time.
But, before we go any
further, note that Jay
Cutler and Branch
GREATEST NPC NATIONALS

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

athletes had to: a) be
an overall champion,
and b) have won at
least one IFBB pro
contest or competed in
a Mr. Olympia contest.
Here are the dozen
NPC NATIONAL CHAMPIONSHIPS, NOV. 22–23 , FORT LAUDERDALE, FL athletes who met
FOR MORE INFO GO TO NATIONALBODYBUILDING.COM the criteria.
BY DAVE LEE PHOTOGRAPHS COURTESY OF WEIDER HEALTH & FITNESS
12 2008 CEDRIC McMILLAN

IFBB contest wins: 3
Number of Mr. Olympia appearances: 0
Highest Mr. Olympia placing: N/A
Q When unknown Cedric McMillan shocked
the bodybuilding world with his win in
11
2007 EVAN CENTOPANI
Highest Mr. Olympia placing: 8th
Q Electing to sit out the 2008 IFBB season
to focus on improving, Evan Centopani
2008, there was talk of a Sandow(s) in punctuated his entry into the pros with a
his near future. Five years later, McMillan resounding victory in his debut at the 2009
has yet to enter the Mr. Olympia (all New York Pro. Centopani then took off
indications point to Big Mac being on 2010 to add more size, and came back in
the O stage this year) and his career, 2011 to win his second consecutive show
despite three contest wins, remains a (more than a year apart), the FLEX Pro.
disappointment to those who expect more from He then placed fourth (the lowest placing
the man many have compared to eight-time Mr. of his competitive career) at the Arnold
Olympia Lee Haney. With his combination of eye- Classic. Last year, Centopani improved to
popping size, shape, and overall aesthetic quali- third at the Arnold, and in his long-awaited
ties that harken back to the classic physiques Mr. Olympia debut, he placed eighth.
of both Haney and Arnold Schwarzenegger, With the ideal bodybuilding structure and
*4""$)*/%4
it will be interesting to see if McMillan, who the full muscle bellies to complement it,
serves full-time in the Army, will ever fully Centopani, at age 31, has time on his side
commit to competitive bodybuilding and realize to continue making improvements to an
the potential others see in him. already outstanding physique.

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10
1986 GARY STRYDOM
South Africa’s Gary Strydom was one of a few tall men during the latter half of the ’80s who many
considered to be a legitimate threat for the Sandow. Nearly Haney’s equal from the front (with
better wheels), from the rear it was a different story, as Strydom’s back lagged far behind the rest of
his physique. Strydom won his pro debut, the 1987 Night Of Champions, and placed fifth in his first
and only Mr. Olympia appearance in 1988. He won three more contests before leaving the IFBB in 1991
for the now-defunct World Bodybuilding Federation (WBF). He returned to IFBB competition in 1996
and last competed in the 2006 Colorado Pro, where he placed seventh.
9 2001
JOHNNIE
JACKSON
Number of Mr. Olym-
pia appearances: 10
Highest Mr. Olympia
placing: 9th
When thick, dense muscle
is the topic at hand, John-
nie Jackson’s name is
sure to be at the center
of the conversation.
With an upper body
hailed as Mr. Olympia-
caliber by his fellow pros
(particularly his pecs
and back), Jackson’s
muscle is as strong
as it looks, as he won
the inaugural Olym-
1993 MIKE FRANCOIS pia World’s Strongest
IFBB contest wins: 4 Bodybuilder in 2009 with
Number of Mr. Olympia a 523-pound bench press
appearances: 3 and an 815-pound deadlift
Highest Mr. Olympia placing: 7th (Jackson also dead-
lifted 815 pounds in official
Q Massive Mike Francois powerlifting competition).
won his first four pro shows With fellow pro Dennis
(spread out over two years) James in his corner in 2012,
and placed seventh in his Mr. Jackson dialed in his finest
Olympia debut in 1995. Armed conditioning in years to win
with an XL-frame sporting the FIBO German Power
some of the thickest lats, Pro and placed ninth
traps, lumbars, and quads of (his best to date) in the
his day, Francois competed for Mr. Olympia.
just two more years before re-
tiring due to health complica-
tions (ulcerative colitis). In
his final year of competition
in 1997, he placed third at
both the San Jose Pro and
the Arnold Classic, and 11th
at the Mr. Olympia. He
$)3*4-6/%
remains active in the sport,

promoting the NPC Mike
Francois Classic in Ohio.
WorldMags.net 81
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7
1984 MIKE CHRISTIAN
Highest Mr. Olympia placing: 3rd
The Iron Warrior was one of the best tall men of his day and, with his wide structure, big back, delts, and
arms, one of the few competitors who could stand shoulder-to-shoulder with Haney. With an outspoken
personality reflected in his clothing line (billowed, outrageously patterned parachute pants, string tank
tops, bandannas, etc.), Christian was a fixture at Gold’s Gym and Muscle Beach, and had a bit part in
the 1987 movie adaptation of Dragnet, starring Dan Aykroyd and Tom Hanks. Onstage, Christian won six
shows and competed in five Mr. Olympias, with his highest placing being third in 1986. In 1991, Christian
defected to the WBF.
6
2002 TONEY FREEMAN
$)3*45*"/;&--&3ª'*5/&4416#-*$"5*0/4 */$ $0635&4:0'8&*%&3)&"-5)"/%'*5/&44'3&&."/ 3":."35*/&;$)3*4-6/%

Q After placing fourth in the heavyweight

class of the 1995 Nationals, Toney Free-
man disappeared from the sport until
2001, when he placed eighth in the
super-heavyweight class of the Nation-
als. The following year he secured both
class and overall to earn his pro card,
and after three years of hanging around
the bottom portion of top-10 lineups, he
won the 2006 Europa Super Show. In 2007
he added wins in both the Ironman Pro and
Sacramento Pro to his résumé, placed third
at the Arnold Classic, but then slid to a disap-
pointing 14th at the Mr. O. The X-Man bounced
back in 2008, winning the Europa Super
Show and Tampa Pro, and placing a career-
best (so far) fifth at the Olympia. With his
wide delts, small waist, and sweeping quads,
Freeman is still pushing strong at age 47.
5
1987 SHAWN RAY
Highest Mr. Olympia placing: 2nd
Q Shawn Ray of Placentia, CA, was

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

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3
1991 KEVIN LEVRONE
Highest Mr. Olympia placing: 2nd
The 1991 Nationals may have been the greatest amateur contest
of all time, featuring Flex Wheeler, Ronnie Coleman, Chris Cormier,
Paul DeMayo, Ronnie Coleman, and Edgar Fletcher. And yet the
Maryland Muscle Machine triumphed over them all, and in his 1992
rookie year, he won his pro debut at the Night Of Champions, won
2
the German Grand Prix, and placed runner-up in his first Mr. Olympia.
Levrone, with some of the best delts, traps, and triceps ever seen
in the sport, finished his career with 20 wins, including two Arnold
Classics. His four second-place Mr. Olympia finishes are trumped
only by Jay Cutler’s six. Levrone last competed in 2003, placing fifth
at the Arnold Classic, sixth at the Mr. Olympia, and third at the GNC
Show of Strength.
1988 VINCE TAYLOR

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

WorldMags.net
$-0$,8*4&/&7&69;&--&3ª'*5/&4416#-*$"5*0/4 */$ $0635&4:0'8&*%&3)&"-5)"/%'*5/&44
1982
The first Nationals champ was also the youngest at just 22 years old. In his rookie pro season in
1983, Haney competed in seven contests, winning two and placing no lower than third in the oth-
LEE HANEY
er five, including a third-place finish in his Mr. Olympia debut. He won the Sandow the following
year and kept it for the next seven to set the new all-time high with eight (tied by Ronnie Cole-
man in 2005). Throughout his reign, the 5'11" Haney stood a head taller than the competition,
IFBB contest wins: 11 with notable exceptions being Mike Christian and Gary Strydom, but with neither big men able
Number of Mr. Olympia to bring their best to the Olympia stage, the task of dethroning the Totalee Awesome One fell
appearances: 9 first to Rich Gaspari (5'8") and then later to Lee Labrada (5'3"). His combination of aesthetics
Highest Mr. Olympia placing: 1st and size—complete with one of the best backs in history and a chest and shoulders that certainly
rank in the top three of all time—made for a physique that epitomized classic bodybuilding at its
finest. There will never be another quite like the Totalee Awesome One. FLEX

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BYGREG MERRITT
PHOTOGRAPHS BYISAACHINDS
WorldMags.net
Super-heavyweight Max Charles triumphs at the 2013 NPC USA Championships

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

87
WorldMags.net
BANTAMWEIGHT
2013 NPC USA
Q Year after year, Hawaii is well-represented in the USA’s lightest classes but never better than in this year’s
CHAMPIONSHIPS
bantams. Four of the 16 competitors were from Honolulu, including the top two. Eric Yamashita won this class IFBB Pro Card
Winners
way back in 1996 (when only the overall USA champ earned pro status). He emerged from an 11-year retire-
ment this year at 46, but the 5-foot Yamashita couldn’t match the width or crisper conditioning of his fellow
Hawaiian, Richie Langit. At 39, the 5'3" Langit has also been gracing USA bantam divisions for more than a
decade. His upper-body breadth allowed him to finally say “Aloha” to the amateur ranks.
2 ERIC YAMASHITA
FIGURE
RICHIE
LANGIT LATORYA WATTS
Class D and overall
BANTAMWEIGHT
TOP 5
1. Richie Langit
2. Eric Yamashita
3. Shane Cooper
4. Rafael Campuzano
5. Eric Salazar
Class A
1. Linda Crossley
2. Leah Dolan
Class B
1. Megan Wyble
2. Phannary Pen-Rocha
Class C
1. Jessica Graham
2. Katharine Lane
Class D
2. Ryan Behr
Class E
1. Nicole Kupser
2. Jennifer Iritano
Class F
1. Beckie Boddie
3 SHANE COOPER 2. Arian Elizabeth Doaks

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CHAMPIONSHIPS
2013 NPC USA
LIGHTWEIGHT IFBB Pro Card

Winners
Q There were a lot of new names in the first callout of the lightweight division. Three of the
eventual top four, including the winner, were making their pro-qualifier debuts. The one exception
BIKINI
was the densely developed Luis Moreno who, as he did at last year’s USA, landed in the runner-up
spot. Ahead of him was only fellow Floridian Derek Leverant, who, unlike most of the 17 below him,
had the wheels to match his upper half. The previously unknown Leverant also showcased enough
density and details for a decisive victory.
LEVERANT
LIGHTWEIGHT
DEREK
TOP 5
1. Derek Leverant
2. Luis Moreno
3. Martae Ruelas
4. Eric Hernandez
5. Michael Conol
HUNNIKA VILLA
Class A and overall
2 LUIS MORENO
Class A
2. Marissa Rivero
Class B
1. Deborah Goodman
2. Rania Dibacco
Class C
1. Camile Periat
2. Jenee Leger
Class D
1. Ashley Pfaff
2. Tamara Haddad
Class E
1. Karey A. Grabow
2. Cara Ovis
Class F
1. Lindsey Wells
3 MARTAE RUELAS 2. Kelly Lopez

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CHAMPIONSHIPS
2013 NPC USA
WELTERWEIGHT IFBB Pro Card

Winners
Q This division came down to a dual between two bodybuilders with long pedigrees and widely
divergent physiques. Pennsylvania’s Victor DelCampo, 35, was in his 15th pro qualifier, which includes
at least one in each of the past 11 years. Frustratingly, he won this class in 2011 (before division winners
earned pro status) and was second in four other USAs or Nationals. Californian Danny Hester, 44, was in MEN’S
PHYSIQUE
his 10th pro qualifier, but his first was way back in 1992.
The structural contrast between the two couldn’t have been greater. If anyone weighing only 165 can be
considered a mass monster, his name is DelCampo. At 5'3", he’s blocky yet wide and with enough grainy
mass to outmuscle his fellow welters. On the other hand, the 5'6" Hester had the most aesthetically pleasing
physique in the entire contest, and he appropriately displayed it by striking classical poses. His legs were soft,
especially in rear shots, but this was an apple versus orange three-point decision (the closest first/second
vote in the contest) with DelCampo eking it out and finally nabbing a pro card.
XAVISUS GAYDEN
Class E and overall
VICTOR
DELCAMPO
Class A
1. Arya Saffaie
2. Reynaldo Pickwood
Class B
1. Shannon Thomas
2. Art Ortiz
WELTERWEIGHT
TOP 5
Class C
1. Jason Tessler
2. Tony Adams
Class D
1. Victor DelCampo 1. Jacob Roberson
2. Danny Hester 2. Derek Lemm
3. Armando Aman
Class E
4. Erik Venegas 2. Chadwick Crouse
5. Christopher
San Juan Class F
1. Danior Delit
2 DANNY HESTER 3 ARMANDO AMAN 2. Aaron O’Connell

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CHAMPIONSHIPS
2013 NPC USA
MIDDLEWEIGHT IFBB Pro Card

Winners
Q A decade ago, the USA was perceived as the West Coast’s pro qualifier because it was so fre-
quently won by Southern Californians. Back then, the Los Angeles Championships, held just one
week before the USA, was a momentum builder that could launch its victors to USA success. Breon
Ansley has been competing only for a year, but he resuscitated the tradition by taking the overall WOMEN’S
L.A. (as a light-heavy) before nabbing his pro card in his first attempt seven days later.
Ansley, a 33-year-old personal trainer, had qualities others lacked: feathered quads, piano key PHYSIQUE
obliques, and baseball biceps. In second place, Indiana’s Chuck Williams carried a thicker back than
Ansley but was not as crisp. Robert Wichman secured third with curvaceous arms and deep quad
separation. Watch out for Brad Dingle. Though only 21, he sported two of the best wheels in the whole
show. With more upper-body density (probably bumping him to the light-heavy class), he’ll earn his
way to the Pro League 212.
MIDDLEWEIGHT
TOP 5
1. Breon Ansley
2. Chuck Williams Maria Rita Penteado
3. Robert Wichman Class C and overall
4. Brad Dingle
5. Charles Curtis Class A
1. Katrinka Chapek
2. Jennifer Jaques-Conn
Class B
1. Ally Baker
BREON 2. Kristy Enos
ANSLEY Class C
2. LaDawn McDay
Class D
1. Rikki Smead
2. Tammy Bleile
WOMEN’S
BODYBUILDING
2 CHUCK WILLIAMS
Maggie Martin
Heavyweight and overall
Light heavyweight
Shannon Courtney
FOR COMPLETE RESULTS
AND GALLERIES,
3 ROBERT WICHMAN
GO TO FLEXONLINE.COM

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

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

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*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
WorldMags.net
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2 EDDIE
BRACAMONTES
SUPER HEAVYWEIGHT
Q Max Charles is sneaky big. He weighed in at 253 at a generous 5'11", but, unlike
other supersize super-heavies, he doesn’t carry an abundance of pounds in his legs
and back. Instead, he specializes in the showiest body parts: arms, delts, pecs, and
abs. All of this, coupled with adequate but not spectacular conditioning, allowed
him to dominate the front poses. The 33-year-old computer technician was born
in Haiti, but now lives on Long Island and trains at Bev Francis Powerhouse Gym.
Coming off his second at the 2011 USA and third at last year’s Nationals, all eyes
were on him this time, and he didn’t disappoint. “I always feel like I’m a favorite,
because I always expect myself to be better than everyone else,” Charles said after
winning the class and overall. “Because I’d come close, a lot of people expected I’d
mess up again this year. But I had to make sure I believed in myself and did what I
had to do to take it home.”
SUPER
HEAVYWEIGHT
TOP 5
1. Max Charles
2. Eddie Bracamontes
MAX 3. Dusty Hanshaw
CHARLES 4. Blair Mone
5. Jonathan Ward
3 DUSTY HANSHAW

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

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

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YERSKY’S
TRAINING SPLIT
DAY BODY PART
MONDAY Chest
TUESDAY Back
WEDNESDAY Arms
THURSDAY Quads
FRIDAY Shoulders
SATURDAY Hamstrings
SUNDAY Off
* Calves are added three
times per week.
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YERSKY’S
Oliver [McCambridge] is here, we sometimes
add negatives to that set,” he points out.
And he did, regularly winning his class. A
dozen shows in, he caught the eye of MET-Rx
INTO THE FRAY

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

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

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admittedly doesn’t hold a lot of attraction,
for a competitor, it’s a unique opportunity
to do the front-double-biceps mandatory
pose against resistance. “I picture that, and I
tense my whole body when I’m doing them,”
Yersky says.
Four sets, 12 reps each, pyramiding up
on each set, and bi’s are in the books, with
triceps on tap. Yersky is quick to point out,
however, that had I arrived a week later or
a week before, I may not have witnessed
the same thing I did today. “Every arm day BRIAN YERSKY
is different,” he says. “Every week, I switch
off between triceps and biceps as the lead. SNAPSHOT
If I do tri’s first, I may start with 21s with my Q Birthdate: Jan. 13, 1982 Q Birthplace and Current Residence: Brookfield, OH Q Height: 5’10”
partner instead of standard heavy curls. I’ll Q Weight: 257 lbs contest; 307 lbs off-season Q Occupation: MET-Rx–sponsored athlete
Q Marital Status: Married (to Jordan), with a 1-year-old daughter
also incorporate preacher curls or single-arm
Q Competitive Highlights: 2012 NPC Nationals, super-heavyweight and overall champion (earned
preachers. It’s wide open.” pro card); 2011 NPC Nationals, super-heavyweight, 3rd; USA Championships, super-heavyweight,
3rd; 2009 NPC Junior Nationals, super-heavyweight, 3rd; 2008 NPC Junior USA, super-heavyweight,
SIZE…WITH CONDITIONS 3rd; Junior Nationals, 4th; 2007 NPC Collegiate Nationals, super-heavyweight, 1st; 2007 NPC Junior
Before Yersky heads into triceps, the 31-year- California, heavyweight, 1st. Q Website: brianyersky.com, facebook.com/Probrianyersky
old answers one last question—the one that’s
been dogging him since he earned his pro card pounds onstage. He is aiming to better With Nicholls pulling the strings on his
along with the Nationals overall title: When that by five to seven pounds with the same diet, the gym beckoning six days a week,
will he make his IFBB debut? conditioning, a prerequisite to stand next MET-Rx appearances on the calendar, and
“It’ll be in early 2014—if there are State- to the elite level of competition he’ll be fac- a 1-year-old to chase around the house, the
side pro shows before the Arnold Classic, I’d ing. “I’d love to be the biggest guy onstage remainder of 2013 is set. One place you likely
definitely get involved,” he states. “Chad will five years down the road but still be in the won’t find Yersky, however, is on the basket-
keep me on the off-season diet until shape I was at Nationals. But for now, if I ball court. “No,” he laughs. “Probably not.
December, and then we’ll see what the can get to 262 to 265, I’m not going to Ohio hunting season rolls around here pretty
contest schedule looks like.” complain. At this point, I have to hang my soon, so I might be doing some of that, but
At the NPC Nationals, Yersky weighed 257 hat on conditioning.” that’s about it.” FLEX
DUMBBELL KICKBACK:
“This is one of my triceps finishers
I rotate through, this and the
single-arm cable and the rope
cable,” Yersky says. “I don’t twist
the dumbbell at the top or do any-
thing fancy—just kick it up and feel
that tight squeeze right through
the horseshoe.”
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BY DEREK CIOCCA
PHOTOGRAPHS
COURTESY OF
RONNIE COLEMAN
SIGNATURE SERIES
WorldMags.net
WorldMags.net “That’s where you win
Mr. O... in the mind.” You
might recognize this quote
from Ronnie Coleman if you read
Part 1 of this series. The importance
of a champion’s mental state is
what Coleman was really trying to
hammer into Shawn Rhoden’s head
during the whole week of training in
Texas. In typical Coleman fashion,
he’d rather show you what he
meant than keep talking about it.
Coleman is more of an “actions
speak louder than words” kind of
guy, which is one of the reasons he’s
the greatest of all time.
At 49 years old, with eight
Sandows and 26 professional wins,
Coleman has nothing left to prove.
However, the mindset that built the
Legend of Big Ron Coleman remains
and was on display for all as he taught
a few lessons on mental toughness.
DAY 3
Q 9 a.m. Wednesday, July 10. Every
day at Coleman’s starts out the same.
Rhoden is up doing cardio, the kids
are running around, and Dan Kovacs
and the camera crew are circling the
kitchen like vultures. We’ll spare you
the details this time, but lots of food
gets eaten.
However, today Rhoden has a
special task to accomplish: find
carbs, and lots of them. Rhoden has
received his daily food plan from the
technician, Chris Aceto, and today
is a high carb-up day, with most of
those carbs coming pre-workout.
“What kind of carbs, Chris?” Rhoden
asks with a bit of excitement.
“Something really dense, like some
muffins,” Aceto replies. “Hey D, we
gotta go to the store, man—I need
me some muffins!” Rhoden, who’d
kept his diet very clean, was a little
excited for his high-carb treat.
So we hop into Big Ron’s Escalade
and head off to do some shopping.
Dan decides to come along as well—
he wouldn’t miss muffin shopping!
Now, when you take two freaks of
nature like Dan and Rhoden into
public, it always causes a scene—but
when you follow them around the
grocery store with a camera specifi-
cally to look for muffins, things get a
little weird.
Q11 a.m. As we enter, Rhoden
reaches for a cart. “Shawn, we’re
just getting muffins, dude, why do
you need a cart?” asks Kovacs. “Oh,
the cart is for me to lean on. My back
is torn up from yesterday!” Rhoden,
using the cart as a walker, winds his
way through the store, with Kovacs
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close behind, turning heads every few
steps like two wild animals roaming free
inside the store.
Rhoden finally reaches the bakery and
begins his assessment of the muffin selec-
tion, as this is a very big decision. After
much deliberation, Rhoden’s faced with a
dilemma. The muffins are in boxes of four,
but Rhoden wants two blueberry and two
chocolate... bodybuilder problems. Rhoden
decides to consult with the ladies working
the bakery counter. He politely asks if he
can simply swap out two chocolate muf-
fins for two blueberry muffins and make
his own assorted box. The ladies laugh and
tell him this isn’t possible, and he should
just buy both boxes of four.
At this point Kovacs decides to intervene
with a solution. “Hey Shawn, just buy both
boxes, buddy, and I’ll take care of the extra
muffins for ya,” Kovacs says with a slight
grin. “I’m feeling a little depleted today,
anyway,” Rhoden, relieved to have solved
his muffin dilemma, heads for the checkout.
Only people who’ve gone through contest
prep will understand this situation.
Q 3:30 p.m. With the muffins safely back
at Ronnie’s house, the standard pre-
workout rituals begin. Testogen-XR & Myo-
Blitz XS are combined and mixed together,
gym bags packed, Icy Hot applied, and,
most importantly, the mindset needed
for championship training is established.
Rhoden and Kovacs plow through the
muffins they worked so hard to retrieve,
which they’ll need for the extra carbs and
calories today, as Coleman has a torturous
workout on the menu.
Q4:15 p.m. “Time to go to work!” When
you hear Big Ron screaming that through-
out the house, you know it’s time to put
your hard hat on. Coleman’s Escalade is
packed and departs for Metroflex. No talk- “COME ON, SHAWN, THIS
ing during this ride to the gym, just focus
and mirror-bumping music. As you’ve seen AIN’T A DAMN GAME, MAN!
many times in his training videos, Coleman YOU GOTTA EARN THIS! TIME
rolls to the gym the same exact way, with TO GROW, BAAAAAAAABY!
the same exact mindset. As I mentioned SHOW THEM CALIFORNIA
earlier, he brought his team here to teach BOYS HOW WE DO IT HERE
them what it takes to be a champion—and
there’s no better way to do that than to IN THE METROFLEX! TAKE
lead by example and show them. THEM FOOLS TO WAR!”
Q4:30 p.m. Arrive at Metroflex. As usual,
Brian Dobson is there to greet the crew as
they enter. IFBB pro Cory Mathews is wait- shrugs—Coleman flies through these like
ing to join in on the workout. Shoulders he’s prepping for a show, pushing not only
and traps are on the menu today, and it’s the pace and the intensity, but the weights
clear from the first warmup set that Cole- as well. As soon as he’s done with his set, he
man is intent on pushing these young guys quickly positions himself next to whoever’s
to their limit. He moves at a feverish pace, turn it is and gets in their ear before they
with barely any rest time between sets. even pick up the weight. “Come on, Shawn,
From the looks on their faces and the this ain’t a damn game, man! You gotta
rate of their breathing, it’s obvious that EARN THIS! Time to grow, baaaaaaaaby!
everyone is a little stunned by how hard Show them California boys how we do it here
Coleman’s pushing it. Military press, dumb- in the Metroflex! Take them fools to war!”
bell side laterals, front laterals, reverse Rhoden is starting to understand what
pec deck, another rear-delt dumbbell Coleman’s trying to do, you can see his
movement, barbell shrugs, and dumbbell demeanor change as he begins to adopt
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the state of mind that won Coleman eight ways able to get their players to respond, no
Sandow trophies. Mathews and Kovacs also matter what the situation. It’s an intangible
pick up on what Coleman’s doing and step gift that only a few possess.
up their game as well. Q12:30 a.m. Fast-forward to late that
It’s pretty special to see a legend like night. Mathews shows up for some late-
Coleman as a leader, imposing his will onto night cardio in Coleman’s home gym. (At
his athletes and getting them to respond. this point, Mathews is five weeks out from
1)050$3&%*5
Greatness inspires greatness. Legendary his very first pro show, the Dallas Europa,
leaders like Vince Lombardi, Bear Bryant, where he places a very impressive 5th.) Ev-
and Eddie Robinson (whom Coleman eryone else is getting ready to pack it in for
played linebacker for in college) were al- the night—except Coleman, of course, who’s
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firing up the grill for his customary midnight need to push themselves using the attitude
steak-and-yam meal. he’s been teaching them the whole time.
Coleman cuts up an extra plate for Rhoden Rhoden and Mathews smash through the
and motions for him to come outside. We fol- rest of the workout and received a subtle but
low with the cameras for a few minutes while meaningful nod of approval from Coleman
they watch SportsCenter, waiting for when it’s complete.
their steaks to cook, but we can tell that Q12 a.m. Rhoden reflects on this experience
Coleman wants to have an “off-camera” talk as he packs. “Man, what a great honor it was to
with Rhoden. So we switch the cameras off stay at Coleman’s house and train with him. I
and go inside. I have no idea what’s discussed mean, how many people get to do that? And he
after we leave—only Coleman and Rhoden acted like we were all family. Being in the pres-
know that—but I can bet you it’s a conversation ence of greatness will do a lot for ya. I want this
Rhoden will never forget. title more than ever now. I mean, I got the dream
team: Chris Aceto, Charles Glass, and Ronnie
DAY 4
Coleman. How do you beat that? I’m leaving
here with a whole different attitude. Come
Q 9 a.m. Kovacs is finishing up packing his a quick call to Mathews, letting him know the September, we’re going to shock the world.”
things, as he has a plane to catch. He wanted change of plans.
POSTSCRIPT
to stay longer, but he works a full-time job Q4 p.m. Mathews arrives complete with the
back in Pittsburgh that requires his presence. black spandex pants that have become so
On the way to the airport, I ask him for his customary for leg days, a trend I believe Cole- Watching the entire week from a distance and
overall impressions of the whole experience man started. Rhoden strolls in: gray spandex being able to take everything in from different
and he says to me, “Ya know, D, I’ve been pants. Finally, Coleman comes down the stairs angles gave me a unique perspective on the
doing this for 20-plus years now, broken just sporting his bright yellow spandex pants com- whole experience.
about every record there is to break, and plete with veins scattered everywhere, which Most people have seen the famous YouTube
I’m ranked No. 1 in the world, and that guy I’m sure everyone has seen from his videos. videos of Coleman training like a madman,
[Coleman] pushed me to my limit like no one Yeah, he’s still got it. they’ve seen the inhuman physique he
else ever has. He’s doing that now at 49 and Yesterday Coleman was in everyone’s ear, presented time after time; and anyone who’s
‘retired’—I can only imagine what it would screaming and talking trash to get them ever stepped into a gym in their life has at
have been like when he was in his prime. He’s fired up, forcing upon them that mind set I some point yelled, “Light weight!” during a set.
one of the baddest dudes to ever walk this described. Today, however, he’s quiet, barely But most take for granted the unbelievable
earth, and I learned more in just a few days saying a word during the entire workout, with discipline, work ethic, fortitude, and mental
here than some people do in a lifetime. It’s re- only the music playing in the background. toughness it took to achieve all of those things
ally inspiring. Later this year, that final record Squats, hack squats, leg presses, quad exten- and to stay on top as long as Coleman did.
is going to fall.” (Kovacs will attempt to break sions, lying ham curls, standing ham curls, While Coleman will be remembered by most
the all-time Super Raw total meet record in donkey calf raises. for his absurd feats of strength, gym taglines,
November in York, PA.) Now, some might wonder why Coleman and the most awe-inspiring physique of all
Q12 p.m. I return from the airport to find the would be quiet on leg days of all days, but you time, what he should really be remembered for
day is starting off on par. Eggs, pancakes, oats, have to really know Coleman to understand is the mental strength that made everything
and even some chicken from the night before what he’s doing. He isn’t less intense during his else possible.
are quickly being consumed. sets; quite the contrary. But he doesn’t provide All legendary sports figures have one
Coleman discusses with Rhoden a that extra vocal “push” for his athletes that he thing in common: a killer instinct. It’s some-
different plan for today’s workout: “I was did the entire week thus far. Why, because he’s thing they’re born with. When the game is on
thinking we could train legs here at my gym tired? No—because he’s testing them to see if the line or their backs are against the wall,
today, what you think?” Coleman asks. they can do it on their own without him need- that’s when they’re at their best. Coleman
“All good, boss—whatever you want to do, ing to push them. He’s not going to be around saw this in Rhoden—it was just a matter of
I’ll be ready,” replies Rhoden. Coleman makes to scream in their ear every workout. They’ll bringing it out. FLEX

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WorldMags.net BY TONY MONCHINSKI, PH.D.
GUY CAMERON
PHOTOGRAPHS BY
Belgium’s Clarence DeVis

sets his sights on moving
up the IFBB Pro ranks

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“People always com- coming into his fame when De- DeVis’ father is from Belgium, round muscles that grace his
pare me to Kai Greene, Vis began training for the stage. his mother from Cameroon. frame: He’s benched close to
and I really appreciate “My inspiration to get into Though this IFBB pro and his 600 pounds in the past. He
that,” Clarence DeVis says in his bodybuilding was and still is wife of two years, Sylwia, call says he couldn’t have done it
heavily accented English. Like Ronnie Coleman,” confesses this the Kingdom of Belgium home without the help of his friend,
Greene, DeVis can look pretty in- 2007 Belgium Nationals cham- now, they’re looking to relocate amateur bodybuilder Francis
timidating when he’s not smiling, pion who speaks Dutch, French, to Tampa in the next year. In Paolo, whom DeVis calls
but just like Greene, when DeVis and “a little” English. Pictures of European bodybuilding circles, “my best training partner and
grins, his smile has a way of King Coleman led DeVis to this DeVis is known for his strength brother. He trains very hard,
lighting up his face and exuding iron sport and have kept him here. as much as for the billowing, like me.”
warmth and amiability. “Maybe “When I pose onstage and hit
it’s because Kai has dreads and my splits, again people compare
I had dreads. I’d like to think it’s me to Kai because he’s a very
BENCH PRES
because they see something in
my physique that reminds them
talented poser,” DeVis says. “But
Ronnie also used to do splits
Where some guys
triceps and allows
Sprefer a narrower gri
p (which incorpora
them to lift greate tes more
of his. Kai is the next Mr. Olympia onstage. He’s the reason I’m up slightly wider than r weight), DeVis sp
shoulder-width ap aces his hands
and a great person—he’s like my there doing what I’m doing. I’ve barbell, his forearm art on the bar. When he
s are perpendicular lowers the
big brother.” been break-dancing since I was degrees attained by to the floor (rathe
a closer grip). DeVis r than the 70
The 33-year-old started a kid, and I always wanted to presses up to just sho ’ reps are controlle
rt d and
lifting weights with a very spe- combine bodybuilding poses pecs and not tax his of a lockout to keep continuous tensio full; he
joints. n on his
As noted, DeVis is a
cific bodybuilder in mind—but with dance moves, which is online nailing triples
strong bench presse
r: You can find video
it wasn’t Greene, who was just what I do onstage.” with 455. Still, eve s of him
weights, his reps are n with the occasion
calculated and ful al heavier
up as he goes heav l. If anything, his rep
ier, as etitio
muscles, but also con he focuses on not just feeling the tar ns slow
trolling the weight ge
For variety, DeVis wil bearing down on him ted
.
a barbell or some va l occasionally incorporate dumbbells
riation of a seated in lieu of
press. Wherever be bench or Smith ma
nches fall in his ch chine bench
he’ll strive for four est routine—first exe
sets of 12 reps (unles rcise or third—
heavier weight). s he’s challenging
himself with a
Q 2013 NY Pro, 5th (Open); Toronto Pro, 6th (Open) Q 2012 PBW Tampa Championships, 13th (Open); Nordic Pro Championships, 14th (Open)
CONTEST Q 2011 Europa Show of Champions, 8th (Open); Europa Super Show, 12th (Open); Arnold Classic Europe, 13th (Open)
Q 2010 PBW Tampa Championships, 6th (202 and under); Europa Super Show, 7th (202 and under)
HISTORY Q 2009 Atlantic City Pro, 3rd (202 and under); Olympia, 13th (202 and under); PBW Tampa Championships, 6th (202 and under)
Q 2008 Tampa Bay Pro, DNP; Europa Super Show, DNP Q 2007 Belgium Nationals (turned pro)

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INCLINE PRESS
If DeVis is doing inclines with
dumbbells, the first thing you
that he sets the bench higher notice is
than most guys in the gym. Aga
because DeVis—as strong as he in, this is
is—isn’t looking to move max
He’s looking to feel the moveme weights.
nt in his upper pecs. Dumbbe DeVis began to realize his prom- time over the summer realizing
Smith machine, or otherwise, ll, barbell,
DeVis will pump out four sets ise with top-six finishes against the vision he wanted to bring to
12 full reps, stretching the pec of inclines for
at the bottom, contracting it strong lineups in New York and the stage. His off-season weeks
at the top.
Toronto. “Clarence has all the looked like this: six consecutive
REALIZING DE-VISION At 5'5", DeVis is almost half potential in the world,” Mubarak days of weightlifting with three
DeVis knows exactly what he a foot shorter than his idol says. “He’s massive and he’s got days of cardio (a half hour each
has to do to move up the IFBB Coleman; yet DeVis believes he no weak body parts.” session) mixed in. As he gets closer
Pro League ranks, and in the can carry the kind of mass that Expect to see this fall’s to the Arnold and the Prague Pro,
five years since he earned pro would see him easily triumph on post-Olympia DeVis onstage DeVis will up the cardio to an hour,
status by winning his country’s an IFBB stage—any IFBB stage. at the Arnold Classic in Spain seven days a week. One area of
nationals, he’s gone about do- In his bid to return to the and the Prague Pro show. He his impressive physique DeVis
ing just that. men’s open division, DeVis start- knows where he needs to make continues to want to build up
Consider: When DeVis dived ed ballooning up to 275 pounds improvements, and spent his and refine: his chest.
into the 2008 IFBB pro season, in the off-season. Even with the
DEVIS’ SAMPLE CHEST ROUTINE

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

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

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Available at:
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DE-VISING THE PERFECT
WorldMags.net each set,” DeVis explains, “so my His physique received a warm happen to a nicer guy. He’s a good
CHEST WORKOUT workouts are fast and intense.” reception from the raucous, hard- dude…he’s humble.” As a profes-
DeVis doesn’t reinvent the wheel Keep in mind as you read about core East Coast crowd. “I believe sional bodybuilder, 2013 is turning
when it comes to his chest train- DeVis’ chest routine that he’ll vary this guy can place in the top 10 in out to be Clarence’s breakout year.
ing, nor is he looking to. He knows the order of the exercises from the Mr. Olympia in the near future,” It’ll be exciting to watch his career
that what works for his body is workout to workout. So, if he Mubarak says. “And it couldn’t progress. FLEX
what’s worked for untold others started last Monday’s chest work-
DEVIS’ SAMPLE OFF-SEASON DAILY MEALS

before him. He hits his pecs once out with flat bench presses, he’ll
a week, on Monday, relying on a start this week’s with dumbbell
flat pressing movement, an incline flyes to pre-exhaust the muscle.
Q Meal 1 3 oz oatmeal; 8 oz horse (he is European)
press, and some variation of a flye.
Q Meal 2 8 oz chicken; 150g broccoli; 4 oz rice
If he starts with flat or incline DE-VISTA:
Q Meal 3 8 oz chicken; 8 oz red potate (a pasta filled with tomato chutney)
barbell presses, he’ll warm up CLARENCE’S FUTURE
Q Meal 4 8 oz red beef; 4 oz brown rice
with the empty bar for one set, At less than five and a half feet
Q Meal 5 8 oz fish; 8 oz sweet potato; green salad
preferring to pyramid up with the tall, DeVis carried 230 shredded
Q Meal 6 10 egg whites
weights on his subsequent work pounds on his frame when he Q Meal 7 Shake with 60g of protein
sets. “I rest 30 seconds between walked onstage at the NY Pro.

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I finally work up the nerve to call up Christy Hemme. I’m

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

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personally oversees everything

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

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

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SAME PROVEN SAME PROVEN SAME STELLAR

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

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arena. When she first started fashion, she simply decided hours a day until her fingers bled until very recently, she didn’t
doing stairs, the male wrestlers one day that she’d learn to sing and she could play the songs in her consider herself successful.
would poke fun at her. But now because she loved music and sleep. She also loves to write and Growing up with a dad whom
several of them join her in her was already writing songs. Her has had the plotline for a dysto- she called a “do-it-all guy who
ritual. “Cardio is one thing you singing style draws inspiration pian novel brewing in her head can build anything,” she has
can never ever skip,” Hemme from bluesy soulful singers such for several years. And as much always found inspiration in
says, “or else you’ll pay for it in as Janis Joplin, Grace Potter, as she loves directing photo shoots, his attitude that you should
the ring. Being in there takes a and Pink. Her band’s music has she desires to be the one behind never place limits on yourself.
lot of stamina.” Christy also has clearly been influenced by classic the camera one day, bringing her Because she sets the bar for
TNA Impact Wrestling superstar rock groups like Led Zeppelin and creative vision to life. All this makes herself impossibly high, she
Jeff Hardy’s “TNA Always Evolve” Nine Inch Nails. In fact, some of sense when she describes what never stepped back to look at
free fitness app downloaded on her original music has been fea- drives her, saying, “I love pulling what she’s accomplished thus
her iPad for customized on the tured on TNA music releases. emotions out of people. I love put- far in her life.
go workouts. It doesn’t surprise me one bit ting a creative vision together. I get During a recent break,
when she casually recalls how she these ideas in my head and need to however, she “had a huge
BEYOND WRESTLING had to not only teach herself how

to play the guitar but also learn
make them a reality.” realization that right at this
moment I’ve done everything in
It’s no surprise that Hemme’s
creative interests reach beyond
wrestling. Music is one of her big-
how to play 16 songs in two weeks
when her guitar player disap-
peared one time at Sturgis. She
PERSONAL
When asked about what she con-
life I ever wanted to do—I get
to create every day and deal
with awesome people.
gest passions. In typical Hemme simply sat down and played eight siders success, she tells me that I love it!” FLEX
FOLLOW HER AT
@HEMMEPOWERED.

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&+5,6/81'

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BY DAVID SANDLER
MASS IS
DEFINED AS
THE AMOUNT
OF ALL THE
MATTER IN
AN OBJECT.
QIt serves as a good definition for

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

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

MATCH YOUR MUSCLE SIZE
Since fat is distributed all over your body,
depending on what you are trying to see and
when you want to see it, you can train so
that you utilize fat to your advantage. The
plan is to let a little more fat join the party as
opposed to cutting fat when you are trying
to lean out. You do this by cutting out cardio
and any intense fat-burning sessions. You
also complement your intentional decrease
of fat burning with a small increase in your fat side in the off-season, the excess fat will 135 pounds. Target 17–20 calories per pound
daily carb intake. For those less than 200 certainly help your strength but will impede of body weight as your daily goal. For those
pounds add about 100g (or about 400 your ability to get those longer-set exercises with faster metabolisms, you may be fine at
calories) and those more than 200 pounds completed. Oh, and it will become much 25 or even 30 calories per pound, but again,
add about 150g (about 600 calories). For harder to lose it when you need to, and you keep an eye on your abs if you want to have
those on the supersized side of things, you will likely lose some of that hard-earned a smooth transition to leanness. Finally,
can add even a little more. There is a catch, muscle. A way to measure your fat regularly make sure you eat good calories for the most
though. Only add the extras at your morning without getting tested is to feel your abs, part. Remember, you still need to keep your
or lunchtime meals or snacks. You should be even possibly see a bump or two. At 12% you protein intake up at 35–40% of your diet for
shooting for around 12 –16% body fat and should be able to see some bumps. At 16% optimal protein synthesis to push your limits
not let your fat get above 18% if at all pos- you may see a ripple here and there or you of bigness. For those who use a cheat meal
sible. If that sounds high and you are used may not. Hence the range, since everyone methodology when really cutting, you need
to normally hanging out at a lower level, carries their fat differently. Do not let your to get over it and understand that there is
then go for it, especially if you have seen abs disappear completely. On the other side, no such thing as a cheat, rather it is essential
results trying to build mass. But for those of you should not be stage ready, otherwise nutrients for your starved body to maintain
you who are perpetually lean and trying to your diet is probably too strict to allow for muscle. But if you still want to use the word
$)3*4-6/%
really build some size, you will be glad you good muscle building. Don’t be afraid to eat. cheat, then it is time to cheat your ass off.
can finally eat a few extra calories. If you are Diets less than 2,000 calories per day will You will find some good benefit from this
one who likes to go even more toward the not help build mass unless you weigh only approach for your muscles anyway as the

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DAY 1: TRAPS AND SHOULDERS

EXERCISE SETS REPS REST NOTES
Barbell Shrug 5 8 180–240 sec. Use straps if necessary
Dumbbell Shrug 4 10 180 sec. Arms at sides
Cable Upright Row 4 8 150 sec. Lighten load for full range
Bentover Rear-delt Dumbbell Raise 4 10 150 sec. Focus on scapular retraction

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

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DAY 3: CHEST AND TRI’ S

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

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ABS ARE OUT
WorldMags.net THE PROGRAM that will enhance your overall appearance of
Say what? You don’t want me to train my Essentially, the first part of this two-parter is hugeness. You will definitely hit some of the
abs? Yes, I did say that. Don’t worry though, designed around a few main body parts that sculpting-type exercises, as one should never
in Part 2 of this program you will get to do utilize a hybrid strength-type training method let his arms dangle freely in a medium T-shirt.
a few exercises, but here is why you don’t that would fit the bulking-up description per- But rather than work them to oblivion, mak-
need them now. While focusing on mass- fectly. Out of the box, you will lift heavy and ing Synthol look like an over-the-counter
ing up, you don’t want to oversize your gut. take longer rests (like a strength program). As drug, you will set your sights on crushing
With ab training, and then a little overeating, you get toward the end of your workout, you new PRs on multijoint pulls and pushes. The
your gut thickness will truly show itself. And are encouraged to extend your set on the last second phase will take your big bulk, lean it
while your chest is getting freaky big, if your few exercises to enhance your pump and also out just a little by focusing on a slightly faster
gut does, too, it will be hard to sport the to target those last few straggling muscle pace and targeting the rest of those pretty-
V-shape on all four sides of your upper body. fibers that were not hit and help to exhaust boy muscles. So don’t worry, it won’t be long
Both fat and water pool around the abs, and your strength reserves. In this first phase, before you can flaunt your physique in front
the combination of training and eating will you will rely primarily on big strength lifts of your gym’s mirrors. FLEX
simply turn your six-pack into a keg—it is
part of that gravity thing (try hanging upside
down for a while—watch your chest fill out).
DAY 4: LEGS
You want people to say, “Look how huge that EXERCISE SETS REPS REST NOTES
guy is” not “Look at the size of that fat guy’s Barbell Squat 5 8 180–240 sec.
arms.” Trust me on this. Your abs will still get Deadlift 4 8 180 sec.
bigger and stronger with this mass program
Hack Squat 4 10 180 sec.
simply from your heavy squats and isolated
lifts where you need to fire your core up to rip Leg Press 4 10 150 sec. Drop on last set for 10 more reps
out the big reps. Lying Leg Curl 5 8 180 sec.
To help with your overall mass, you will
Seated Leg Curl 4 10 150 sec. Drop on last set for 10 more reps
focus on your traps and shoulders for the
first part of this program. I’m not suggesting Standing Calf 4 8 150 sec. Load up on the weight
that you need to go toe-to-toe with Markus Seated Calf 4 10 150 sec. Load up on the weight
Rühl, but we should steal a page or two out
of his book, and muscle up. Thick shoulders
enhance your drop and give you a lift that DAY 5: UPPER-BODY BLAST
makes your gut your look smaller. You will hit Dumbbell Shrug 4 8 180 sec.
some big chest, back, and quad exercises as
Barbell Shrug 4 10 180 sec.
well to round out your size.
Dumbbell Shoulder Press 4 8 180 sec.
Cable Shoulder Raise 4 10 180 sec.
Wide-grip Seated Cable Row 4 8 180 sec. Drop on last set for 10 more reps
Seated Machine Bench Press 4 8 180 sec. Drop on last set for 10 more reps
Wide-grip Lat Pulldown 3 10 120 sec. Drop on last set for 10 more reps
Barbell Incline Press 3 10 120 sec. Drop on last set for 10 more reps
Barbell Skull Crusher 4 10 150 sec. Drop on last set for 10 more reps
Straight-bar Curl 4 10 150 sec. Drop on last set for 10 more reps
$)3*4-6/%

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Soleivi Hernandez
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THE GIFT
UNWRAPPED
PHIL HEATH
How important is proper How has your back training
exercise technique? changed since you turned pro
It’s crucial. You have to first in 2005 and people said your
learn how to do exercises back was a weakness?
correctly. Then you have I was a lot smaller eight years
to constantly monitor your ago. I’ve been growing and
form to make certain you’re improving every year. So under-
doing things properly for your stand that partly the changes in
particular body type. Everyone my back came with the changes
says practice makes perfect. to my entire physique—I’ve put
I don’t believe in that at all on 40 or so pounds of muscle. I
anymore. Perfect practice got bigger everywhere. But, as
makes perfect. Otherwise you for my back, it was a ques-
can be developing bad habits tion of just being smarter and
that you perpetuate in the gym understanding that it’s all
every day. You show up in the about being able to produce
gym on time, you have great enough constant tension to
intensity, you know your sets, get a great pump. For me,
you know your reps, you know it’s a combination of free
your exercises, but yet you’re weights and machines for
doing the actual repetition back, and it’s all about the
with only 50% efficiency. That form. Once again, practice
means you’re developing bad makes perfect.
habits. You’re perfecting the Because you can’t really
wrong way of training. watch your back muscles
People talk about hitting while you’re working
plateaus. Well, they probably them, you need to rely
need to reevaluate their form on things like videos and
and technique. Most of the time, photos, and you need to
people aren’t going to ask you learn what it feels like to
to watch their form. They’re too really keep that constant
proud to do that, and they’re tension on your lats and
going to assume they have it the other muscles. Then
down rep after rep. But they have when you learn that, you
no way of knowing. I see guys in have to stay in that same
the gym all the time—and it’s groove rep after rep. Back
very annoying—who have their work, done right, requires a
camera phone out and making lot of concentration. It’s not
videos of themselves training. about just moving weights. You
And I say, “Watch yourself. Are have to work your back and not
you actually studying it or are you work the weight. And then do
admiring your work too much?” that every rep, set after set, and
Even guys like myself, with just put the work in, year after
all the videos I’ve done for year. My back has improved ev-
FLEXonline.com and stuff, I ery year because I learned how
actually watch those and critique to work it right to keep that
my own form. How did that tension on it. Once you
work? How can that be get that down, you
better? I’m always asking have to make sure
myself those questions. And you don’t lose it,
it’s probably very little things and with time
I need to change, but I want it your back
to be perfect. Perfect practice will have
makes perfect. to grow.

DUCES
WorldMags.net VPX INTRO ARKABLE
RE M
THE MOST HE 21ST CENTURY:
O F T
INNOVAT IO N
E ULT ! RA
REDLIN RE
HARDCO
MR. O
TWEETS
Q@BigRonColeman:
“I just hate I had to
use two Instagrams
to show all 8
wins.” Haha! Wish
we all had those
#8xMrOProblems.
Q Train to this
song [Five Finger
Death Punch’s
“Walk Away”]
thinkin’ about my
competition making
them walk away.
QI gotta do
whatever it takes to
secure my legacy, as
this Olympia will go
down in history as
one of the greatest
ever. FLEX
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KAI’S MONTHLY MOTIVATOR
Cling to your imperfections.
They’re what make you unique.
KAI’S CORNER KAI GREENE

How important are genetics in as an excuse—saying you can’t with bad form. Doing that, squats work my hamstrings. As
bodybuilding? do this or you’ll never look like you’re probably going to injure far as direct hamstring exercises,
I never talk about genetics. that—and it just distracts or something eventually. It’s also a I do leg curls and stiff-leg deads.
Nothing is built by wondering diverts you from being all you shortcut around muscle growth. I do them slow and under careful
about Kai Greene’s genetics or can truly be. And that’s all you You’re taking the easy path that control. I keep my hams tensed
your own genetics or anyone’s should concern yourself with. doesn’t stimulate the most throughout. I also do them for
genetics. A body is built around Be the best you can be, and muscle. So I learned early how to higher reps, usually 20 per set.
the discipline of doing certain don’t think about how can I look do strict and full reps. It’s the hard With hamstrings, you really have
things correctly meal after meal, like Kai Greene or some other way, but it’s hard for a reason. It to have a very strong mind-
workout after workout, day bodybuilder. You’re going to look makes it harder on your muscles muscle connection, because it’s
after day, year after year. If you like you, and if you follow your and forces them to grow. hard to see them working. You
have a plan and the discipline to plan day after day you’re going have to feel them working from
follow that plan, then success to look the best you can look. What do you do to get such a full stretch to a full contraction
can follow. No one is born with a awesome hamstrings? on every rep. Most people try to
great body, and no one Do you cheat some of your Thanks. I train hamstrings with rush through the reps so they can
gets a Mr. Olympia body reps to keep the set going or quads, glutes, and calves, and use more weight, but they’re not
or any sort of amazing or shorten the range of motion? some of the quad and glute connecting with their hamstrings
beautiful physique without I do a complete rep on every rep. exercises, like Jefferson squats, and getting those strong
developing and following Success comes from using proper glute kickbacks, and regular contractions. FLEX
the habits that lead to that form, going slow, and getting a
physique’s development. complete stretch and complete GREENE’S MR. OLYMPIA HAMSTRINGS ROUTINE
You can’t do anything about contraction every time. That’s EXERCISE SETS REPS
your genetics, so why focus on how I’ve avoided injuries, and
it? Instead, focus on what you that’s how I’ve built muscle, Standing One-leg Curl 3 20
can change. You talk about rep after rep. Luckily, I never Stiff-leg Deadlift 4 20
genetics or you worry about learned bad habits, and I didn’t
Lying Leg Curl 3 20
genetics or you use genetics get into using heavier weights

WorldMags.net
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BIG RAMY
MAMDOUH E
Are you considering moving
to the U.S.?
That’s a really difficult
question to answer. Of course,
it’s every bodybuilder’s
dream to live in Venice Beach,
to train at Gold’s, and live
among other bodybuilders.
I watched Pumping Iron as
a kid and pictured myself
living that lifestyle.
But all my support is
here in Kuwait—my
wife and kids, my
friends, and my
mentor at Oxygen
Gym. So right now
I can’t imagine
picking up and
moving. However,
I will probably
spend some of my
off-season this year
in the U.S. to see if
there’s any advantage
to training there. I’ve
wanted to do that for a
while, so it’s good timing.
I work an eight-hour-a-day job

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

professional bodybuilder? LOVE OF THIS SPORT, YOU CAN WORK A HARD JOB AS
Believe it or not, no. I always
admired my older brother, though,
WELL AS GET TO THE GYM.”
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with their activities. This will be a quick way for
you to lose or not even gain sponsors because
your image is tarnished. If you want to one day
see some monetary compensation as a pro
bodybuilder, treat it like a business and always
AVOIDING THE PITFALLS AND There’s no telling what they’ll do or how they’ll handle yourself with class and surround your-
OBSTACLES ON YOUR PATH TO react. Bodybuilding is about consistency and self with like-minded individuals.
BECOMING A PRO having a routine. Everything from sets in the For my ladies who love the gym and want
I enjoy writing my column because I’m a gym to your meals is about repetition. Unfor- to take their physiques to the next level…OK,
journalist and writer first, before being an tunately, a recreational drug user might be the I know you may love your boyfriend, but just
IFBB pro. I’ve always had the ability to express coolest when sober, but you never truly know because he placed at a show doesn’t make
my thoughts and visions through the written how dependent they are on drugs, and they’ll him the Wizard of Oz. Do your own research
word, no matter the audience. not be dependable when high—including on when it comes to anything that enters your
What I would like to enlighten my audience marijuana. Yes, I said it, and I may get some body. I see so many women head down the
on this month are the pitfalls and obstacles backlash, but I don’t give a f—k. It will make wrong path early in their competitive careers
along the path to becoming a pro bodybuilder. you lethargic and forgetful, and someone who because their man was really the blind leading
To be more specific, I want to advise you about does it every day is someone you want to avoid the blind. Your boyfriend will never know what
the people you want to avoid, the ones who’ll unless they have a medical condition. Do not it’s like to be a female hormonally. Don’t take
be obstacles to reaching your goals. let them convince you that it’s OK. It’s not OK everything that he or some guy from the gym
The first piece of advice, and it always starts every day if you plan on being productive. tells you, and don’t be afraid to ask questions.
in the gym, is to avoid the gossiper. Food for
thought: If this person is gossiping about oth-
ers to you, then they’ll likely gossip about you
BODYBUILDING IS ABOUT CONSISTENCY AND HAVING A
to others. These people try to keep themselves ROUTINE. EVERYTHING FROM SETS IN THE GYM TO
relevant by offering information that is irrele- YOUR MEALS IS ABOUT REPETITION.
vant to your personal goals. They’ll know every
pro and their “secrets.” They’ll know all of the Avoid the repeated felon. Everyone makes Asking questions is not a betrayal of his trust.
so-called “politics of the judging.” They’ll know mistakes, and some have made mistakes that Not asking questions may end up being a
who got dropped by their sponsor, who uses earned them jail time. Unfortunately, recidi- betrayal of yourself.
Synthol, who pays the judges, who cheated on vism is high and if this person hasn’t changed Last, but not least, is the clown who will
their wife, who’s really broke, who doesn’t train then they’ve adopted a criminal lifestyle that say he was robbed, he was blackballed, judges
hard, who does gay for pay, who uses insane you want no part of because there is always don’t like him, judges got paid, if he had a
amounts of juice, who’s Mr. O in 2020, and guilt by association. You never know what law sponsor, yadda yadda yadda. Don’t let him
any other bullshit they can think of to get your they could’ve just broken or who’s watching lure you into bad-mouthing the judges,
attention. They’re always best friends with them. Stay away. There are many negative supplement companies, other competitors,
some pro. Stay away from this asshole. There’s stereotypes that are associated with being the etc. The second they think you agree with
one in every gym and trust me, he’s probably big “freak,” so you don’t want to be around a them they’ll throw up your name when com-
telling twice as many lies about you. person who perpetuates those stereotypes, plaining to others looking for sympathy. Let
Avoid the recreational drug user. The last because, trust me, they may be tough talkers, them soak in their misery while you work your
thing you need is someone who is unstable, but when in trouble they’ll sing. They may say hardest to leave no stones unturned like
especially due to recreational drugs. your name even if you have nothing to do a true champ. FLEX
1"7&-:5)+"--

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IS BODYBUILDING TOO COMPLICATED? When someone gets to an advanced level, That’s the part some newbies are miss-
QOkay, so you’re a new kid starting out in not necessarily a professional level but at least ing. They think everything has to be perfect. I
bodybuilding and you want to learn how has a couple of years of solid training under his gotta eat this much fat, this many carbs, and
to get big. You don’t have a lot of money, so belt, sure, different techniques should be uti- this much protein, or else my day was a waste.
you can’t hire a trainer, but you need to learn. lized. At that point you have some time under Not true. As I already stated, it’s important
So what do you do? Hit the Google search and your belt, and you can start experimenting with to get the proper nutrition, yes—but it’s more
see where it takes you and what you can learn. different training techniques. important when you’re starting out to just get it
I do think that is a good idea, but in this In the beginning, though, when someone is in and not overthink it.
day and age, bodybuilding has become a just starting out, there is no need to overcom- I’ll leave you with something I told one of my
game for some people to see how much more plicate your training. At that point it’s all about clients. He e-mailed me and said he felt horrible
complicated they can make it than the next having fun and soaking it all up. It should be because he had missed some meals a few days
guy. Why not? The more complicated they can about eating everything in sight and training in a row and he had a horrible week. He was
make it, the smarter they seem. Right? Wrong. your balls off and forcing your body to adapt. really bent out of shape over it, so I had to calm
Dorian Yates, one of the best Mr. Olympias Just the other day a friend was asking me him down. I told him what bodybuilding was
of all time, did the same workout day in and
day out throughout his entire career. Sure, he
made some minor changes, but the staples
DON’T OVERTHINK IT, JUST PUT IN THE TIME AND DO
were always there and it was always hard and SOMETHING, DO IT TO THE BEST OF YOUR ABILITY, WITH
heavy. Some say that could have been his CONSISTENCY, AND THE RESULTS WILL AMAZE YOU.
undoing, but personally, I think it’s what made
him great. He knew it wasn’t about bullsh—t about Dorian Hamilton (one of my training really about. Bodybuilding is not a sport, it’s not
techniques—it was about getting in there, partners). He asked how much Dorian weighed a marathon, it’s not a pageant, it’s not any of
doing the work, and making your body grow. onstage. I told him he’s 26 and weighs in at that sh—t. Bodybuilding is a lifestyle and in life
Now you can go online and you have 240ish. He thought that was very impressive sometimes we get sh—t wrong. It doesn’t mean
so many different training techniques and felt there must be some magic bullsh—t you just quit or beat yourself up. There are going
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that are all really just recycled crap from he’s doing that got him to that level so quickly. to be days when your meals aren’t perfect,
old techniques with some small twist so I told him that Dorian’s not doing anything the there are going to be days when your training is
the person inventing it can call it his own. rest of us aren’t doing, he’s just doing it better. sh—t, there are even going to be days where you
Currently you can find high-volume training, He’s been training for almost 10 years, and the question everything you’re doing. At the end
low-volume training, fast training, training bigger point is that he never misses a meal. of the day, the person who has the fewest of
programs promising that doing a certain Sure, he doesn’t always get the macros perfect, those days is going to be champion. Don’t over-
number of sets will make you grow, or eating and the meals don’t always look like they’re think it, just put in the time and do something,
food X will make you grow more than food Z, coming out of the pages of FLEX, but he’s not do it to the best of your ability, with consistency,
and so on, and so on. missing anything either. and the results will amaze you. FLEX

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bodybuilders makes us stand
out when we train, whether it’s
our size or the massive weights
we lift. Those people still look
up to you and may genuinely
take your advice, so take the
time to say a few words and at
least be courteous.
If you had to choose just one

bodybuilding supplement to
buy what would it be and why?
That’s a tough one. I can’t go
a day without my Animal Pak
vitamins and my protein powder,
so it would be a tough decision
I LOOK AT IT THIS
WAY—WHEN I’M IN
THE GYM IT’S TIME
TO GO TO WAR!
between those two. I love the
Animal Pak because I just feel
better when I take it and I know
my body is getting what it
needs. And I start every day
with a protein shake as my first
meal shortly after I wake up
because it’s quick and easy
and I don’t have to cook. Once I
add in a banana, some peanut
butter and oatmeal, I have all my
protein, fats and carbs that I need
to start the day.
Do you vary your exercises

every week, every month or
on some sort of schedule or do
you keep the same ones year
round? I know you do FST-7
for some exercises but do you
vary the sets and reps for the
other exercises?
My workouts never look the
same. Most days I play it by ear
as I tailor the exercises I pick
based on how my body feels. I
have a few standard exercises
THE WRATH
that I always do, like deadlifts
and dumbbell shoulder presses,
but mostly I mix it up so the
workouts don’t get stale. I also
FRANK M GRATH C
change up my sets and reps
constantly, except for the FST-7
ones at the very end. Some days
I bet you constantly have learned how to deal with it. I try but I’m in my zone. I look at it I do high reps with lighter weight,
people coming up to you in the not to make eye contact with this way—when I’m in the gym next day low reps with much
gym asking for advice. I really people, sometimes even friends it’s time to go to war! But there heavier weight. Sometimes I do
hate when people try to talk to of mine. I just wave hello and will always be those people that three or four work sets, but other
1"7&-:5)+"--
me during my workout. Do you that’s it. I really don’t have time come up to you no matter how times I warm up and do one all
have any advice for keeping for mindless chit chat when I much you ignore them, so I try out work set. The possibilities
away pesky gym rats? train. Some people think I’m to be friendly, but I keep it really are endless. Always keeping the
Oh yeah, I get that a lot, so I’ve an asshole or that I’m stuck up, short and sweet. Face it, being body guessing! FLEX

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

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FLEX’S INTRA-
WORKOUT
SHAKE
Water
2 scoops (10g)
L-glutamine
1 scoop (10g)
Aminolast
1 scoop (25g)
Glycofuse
2 scoops (10g)
Qualitine
THE WELSH
DRAGON’S LAIR FLEX LEWIS
I’ve noticed in your videos and Qualitine. L-glutamine is an it hard. I like knowing I’ve For me, it’s not hard, because I
you’re drinking a shake during amino acid that aids recovery. given my muscles all they need came from a small village in a
your workouts. Aminolast has all the essential to succeed, and that has a small country.
Getting the right nutrients amino acids for endurance and psych-up that helps me go I think my fan base likes that
before, during, and after your growth. GlycoFuse is mostly a balls to the wall. they can relate to me, because
workout is crucial, not just to get fast-acting carb source that my they tell me they just met so-
the most out of your training body can use as fuel, and it loads You’re known as one of the and-so and he was a total ass.
but also to begin fueling growth my muscles with glycogen to most down-to-earth pro He wouldn’t talk to them unless
and recovery when your body draw in more nutrients. Qualitine bodybuilders. Where does that they were paying him 10 bucks
is supercharged to start these is creatine, so it gives me a come from? for a photo or something. I never
processes. Gaspari Nutrition strength and growth boost. From Wales. It’s just always been want to be like that. I always re-
has developed products to There are scientific reasons part of who I am, and I never member that it wasn’t that long
take before, during, and after why all of these things work want to change. People want ago that I was on the other side
you train. I use all of them. great physically, but I also know I to relate to someone who’s real. of the booth talking to the pros.
Throughout my workout, I’m get a psychological boost out of There are guys who win shows I got into my first Arnold Classic
sipping a shake that includes them. It’s like putting premium and their demeanor changes. expo because (FLEX senior
glutamine, Aminolast, GlycoFuse, fuel in a sports car before driving They think they’re cock of the writer) Greg Merritt snuck me
walk, as we say in the U.K. But I in. That doesn’t seem that long
DRAGON TWEETS never wanted to be like that. It’s

a choice to not change, to stay
true to yourself and not become
ago—that time when almost no
one knew who I was, even at the
Arnold. Now I’m inside the booth,
Q“Don’t just be Q “To be the best, Q“Looking
who you are and you need to surround after the all full of yourself. If you see but I remember what it was like
what you are. Move, yourself with small details yourself changing for the worse to be on the other side when I see
1"7&-:5)+"--
evolve, change, grow, like-minded makes the or if people are telling you you’ve all those people lined up just to
and become better people. Negative final painting a changed, you have to choose meet me. It keeps me humble.
each day.” spawns nothing masterpiece. We to keep yourself humble and If a fan wants to meet you,
—Rich Gaspari butnegative.” are all artists.”
remember where you came from. that’s an honor. FLEX

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

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

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

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I’ve been asked many times how I I see some of them taking their supplements it better because it helps me get to sleep after
train as an IFBB pro and still work underground and not making excuses. If we work if I train first. Afternoon shift, I get up,
full time. I’m going to tell you: I’ve can do it underground, then anyone can. take my kids to school, then head straight to
asked myself the same thing the past few I have been blessed to be able to work the gym, then come home and get ready for
weeks. I’ve just changed jobs, and let me tell with many guys who have the same interest work. I don’t like afternoon as much because
you, it’s harder than it was. in training as I. We work six days a week and I don’t get to see my kids as much. On the
I really never understood why people work a MAD shift rotation. MAD means Mid- other shifts I see them more. On day shift,
couldn’t train just because of their jobs, but night one week (12 a.m. to 8 a.m.), Afternoon I’ve been training after work at 4 p.m., unless
now I do. Back with my old job, I worked one week (4 p.m. to 12 a.m.), and Day one my son has football practice, and if he does,
5 a.m. to 2 p.m. every day and was on a good week (8 a.m. to 4 p.m.). Working these differ- I go after practice. It takes dedication to get
training schedule. Now that I’ve changed jobs ent shifts means I have to train at different your training in, but just like anything in life,
and work in the good ol’ coal mine, I’m finding times. During the midnight shift, I go straight you get out of it what you put into it. I also
why people who work different shifts each to the gym after work, which is at 8 a.m. I find wanted to thank all the coal miners who’ve
week find it harder. I take my hat off to all the this the best for me—for some reason, the made it easier for me to transition into this
people who have been doing that for years. midnight shift does not bother me. Don’t get job and my foreman, Dave, for sending me in
I haven’t been underground long, but I meet me wrong, it’s tough staying up all hours of the right direction on my job. It’s all a learning
many coal miners who are really into training. the night then training, but I kind of find experience, but I’m willing to learn.
LEG TRAINING
Everyone wants to know how to
train legs. I’ve had good results FANKHOUSER’S
because I’m willing to push
beyond that burning sensation. LEG WORKOUT
Most people can’t fight the Week 1
burning sensation they get with
Exercise Sets Reps
leg training, so they always stop
short on their reps. I once had a Leg Extension 4 12
guy tell me if you can get past Lunge 3 12
the burning on leg day you can
grow a good set of wheels. I Seated Leg 4 12
think everyone has experi- Curl
enced the massive pump and Leg Press 4 10
burn that I talk about while
Reverse Leg 3 To
training legs. If not, then you
Curl (body failure
have never trained legs. The best weight)
burn I get is on the leg extension.
If I am doing it correctly I start to Smith Squat 3 12
feel the burn right around 8 reps, (wide stance)
and I still manage to squeeze
out 2–5 more reps. If I told you Week 2
that squatting was 100% neces- Exercise Sets Reps
sary in order to build your wheels
would you do them? Well, what Squat 4 10
if you couldn’t do them because Lying Leg Curl 4 10
of some injury? Would you
One-leg Leg 4 12
just give up? I don’t think so. Extension
It’s not a given that you need
to squat to grow legs. I know Cable Leg Curl 3 12
many people who have good leg Smith Squat 3 12
development who don’t squat. (close stance)
Here is my new leg training for
Weeks 1 and 2.
SUPPLEMENT UPDATE
Q Those who follow me on social networks all know that I’ve been wanting Universal Nutrition to make a certain flavor protein shake for years now.
Well, I am so pumped that they have released it finally—boom!—new chocolate peanut butter banana! I can’t wait to get my hands on this stuff. It’s
1"7&-:5)+"--
their new 100% miceller casein protein. Each scoop has 24 grams of slow-digesting protein, which is best between meals and or before bed. If you’re
trying to gain or cut, a steady feed of protein is critical to get results. This slow release will help feed your protein needs. Last contest, I was waking up
and drinking shakes in the middle of the night, so I would get protein all night, but now with a good casein protein, you can just drink and sleep—no
need to wake up to feed. Thanks, Universal, for coming out with this new quality product. FLEX

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Available at:
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FLEX EXPERT
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BY CHAD NICHOLLS
HOW DID YOU ARRIVE AT THIS POINT?

When experiencing a metabolic meltdown,
it’s easy to place the blame on an
underactive thyroid or getting older—as
we’ve all had it drilled into our brains
that once you hit a certain age, your
metabolism just gets slower. In reality,
the causes behind the problem arise
from going to extremes with your diet,
such as excessive calorie restriction or
harsh dieting for lengthy periods of time,
throwing your body into “survival” mode
and either slowing your progress drastically,
or stopping it altogether. The good news
is that metabolic hedging in cases such as
these can be corrected. You can revive a
slackened metabolism at any age! Not only
can you resolve the problem, but also, by
implementing the appropriate nutritional
program and training regimen, you can
boost your metabolism and turn your body
into the finely tuned fat-burning, muscle-
building machine you’ve always wanted.
After seeing misleading before-and-
after images plastered on television and
magazine ads showing extreme weight
loss of 30, 40, 50, or more pounds in a
matter of a month or two, it’s easy to see
KICK-START YOUR
how a person would become frustrated
when they haven’t reached that same type
of weight loss in the time stated on the
METABOLISM
ads. Deep down, you know that these ads
are gimmicks to sell products, but you’re
PART desperate to lose weight, build muscle, and
ONE get into shape—it’s easy to get caught up in
ploys such as these.
In order to lose weight and put on can get back on track. In this article, I’ll lay If you aren’t losing weight on your current
lean muscle, the formula is pretty out the necessary steps to recharge your program, it’s easy to think all you need to
basic: Follow a healthy and balanced metabolism to have it running more do is just keep cutting away the calories and
low-fat diet, rid your program of processed efficiently than ever. adding in more cardiovascular training until
foods and preservatives, control your portions, The body is an amazing machine you do lose the weight. At first you’ll notice
and adhere to a solid workout program that and it will learn to adapt to virtually some weight loss, but the longer you put
includes both resistance and cardiovascular any scenario—it can utilize the foods yourself into a restrictive, starvation-diet
training. It sounds uncomplicated, and in most you supply it with to grow and build mode, your body will retaliate—and it’ll do
cases it is—as long as you stick to the program muscle, or if the body isn’t receiving so by slowing the metabolism.
you’ll receive the desired results you’re looking enough nutrition or has been on a Obviously, you’ve learned that excessively
to achieve. However, what do you do when restrictive program for a long period restrictive, lengthy diets will definitely kill
your body and metabolism have had enough of time it can “shut down” and slow your metabolism. My practice has always
and your system shuts down, and no matter weight loss and hinder progress as a been to feed the metabolism as well as
what diet you follow, no matter how long and mode of protection. Your body will adapt the body. By this, I mean that when you
hard you train—you simply can’t lose weight to the metabolism for any situation, but eat meals, you’re giving your metabolism
and all progress has halted? unfortunately if the body feels you’ve been fuel to burn. By giving your metabolism the
Whether you’re a serious athlete who on a restrictive diet for too long or have dieted correct amount at each meal and the correct
has come off a long, intense preparation, an too severely—the metabolism will slow down amount of meals in a given day, you will
athlete who had to go into “system shock and stall as a survival tactic. You’re now left consistently keep your metabolism running,
mode” and basically starve yourself to achieve in a predicament—you have to both remedy and this will in turn help to burn fat and
your results, or if you’re an individual who has the situation that put you in a metabolic build muscle. The key is to knowing exactly
$)3*4-6/%
gone from one extreme to the other with your standstill and then learn how to kick-start and how many meals and how much at each
body and are experiencing a sluggish or what invigorate your metabolism so you can get meal you specifically need to keep this type
seems like a nonexistent metabolism—you back to forward progress. of forward progress.

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CREATING YOUR PERFECT PLAN placing your meals three hours apart is a Again, each person is different and there will
How many meals? The first step to sound estimate. I also like to tell my clients be some trial and error, but here’s a guide of
reigniting a stagnant metabolism is they should begin feeling like they could how to successfully construct your caloric
determining how many meals you’ll need eat again within 30–40 minutes of the next intake to fit your daily meal plan.
daily to succeed. Start by looking at your meal. For instance, if you eat your first meal If you’re determining this on your own,
daily schedule and establish the beginning of the day at 8 a.m., around 10:20–10:30 it might be helpful to enlist the services of
and ending points of your day: What time a.m., you should begin feeling like you could a nutritionist to help you. You can utilize
do you wake up and what time do you go to eat again and the onset of stomach empti- this assistance in a couple of ways: You
bed? Between those times, you must now ness should occur around that time frame. could consult with a nutritionist to work
determine exactly how many meals you’ll With this in mind by 11 a.m., you should be out the caloric intake for you, then take the
need to keep you going from the beginning ready to eat your second meal and stay on information to run the program yourself,
of your day to the end of your day. This track with your schedule. or you could simply hire the nutritionist
time line is extremely important. If you’re If you find that at the three-hour point to determine your caloric intake and diet
a person who rises early, but goes to bed you still feel full, or that you could wait and work with you throughout your entire
late—you typically will need more meals in longer to eat, you’ll more than likely need program. No matter which course you
your daily plan than a person who rises early to adjust the portion size of your meal. If decide, here’s a little background on
and goes to bed early. Your plan must also you take in too much food at any certain caloric intake:
be adapted to your work schedule, training meal, not only will it throw off your eating
schedule, and personal schedule. Most schedule, but you’ll begin overlapping meals QMen: For men under the age of 40,
people will fall in the range of needing 5–7 in the stomach—as it’ll take longer to break a good average to go by is between
meals daily. down excess amounts of food, and this will 2,500–3,000 calories daily, divided among
You must also factor in your natural body slow down the digestion process, as well as however many meals you need throughout
type. For instance, are you a hard gainer? your metabolism. the day. This number could vary a couple
Do you have a tendency to put on muscle If altering your portion size still leaves of hundred calories below 2,500 or a couple
easily? If you’re a person who naturally you feeling like you could use more distance hundred above 3,000 depending
carries a higher percentage of body fat, you between your meals, you may naturally on your build, age variance, and level of
daily activity—more for a highly active
JUST AS WITH YOUR PHYSIQUE, TAILORING YOUR male or athlete and less for a more
sedentary individual.
NUTRITIONAL PROGRAM AND SCHEDULE IS A For men between 40 and 50, that
CONSTANT WORK IN PROGRESS, SO IT MAY TAKE A BIT OF caloric intake number drops approximately
TWEAKING HERE AND THERE TO FIND THE RIGHT BALANCE. 200–300 calories depending on age, build,
and activity level; and for men over 50, the
will more than likely fall into the five-meal have both a slower-acting digestive tract number would drop again, depending on
range. A competitive bodybuilder or person and slower metabolism. As previously those same variables. Of course, these are
wanting to put on lean muscle will usually discussed, you definitely don’t want to averages and what you may actually need is
fall into the 6–7 daily meal range. Again, the continue decreasing your portions, as this will determined by trial and error—but this will
amount of meals will depend not only on quickly take you back to starvation mode. at least give you some type of standard to
body type, but your personal goals and your As long as your portion size isn’t too large, I begin with.
daily schedule. suggest spacing your meals around 3½ hours
How long between meals? Once you’ve apart—but no more than four hours apart. QWomen: For women, the scale is much
determined the number of meals you’ll In the beginning this may be better suited to different—a woman from her 20s to early
need to consume on a daily basis, you’ll now your schedule and your stomach. However, 30s, depending upon her actual age, build,
need to calculate the spacing of your meals. once you’re on this schedule for a while and and activity level would need an average
As an example, let’s say we’ve decided your metabolism begins balancing back of 2,000 per day and could be a couple
upon six daily meals—the next step in the out, you may find that you can decrease the hundred more or less, also depending on
process is to arrange the spacing, but how time between meals to three hours. Just as those variables. From middle 30s to 40s,
long should you go between meals? I’ve with your physique, tailoring your nutritional when a woman’s body begins changing due
found that in most cases, no matter what program and schedule is a constant work to age, child birth, or possibly the onset of
body type a person is, approximately three in progress, so it may take a bit of tweaking perimenopause, that number drops again to
hours between meals works very well, and here and there to find the right balance. around 1,700 or so daily—going up or down a
here’s why: Back to how many (calories—daily and couple of hundred again depending on their
Although your food almost instanta- at each meal): I’ve always been good bodies and activity level.
neously reaches your stomach once you’ve with numbers, and as a prep coach and Once a woman is 50-plus and has
chewed and swallowed it, the body has not nutritionist, I pride myself on having been hit menopause (the average age for
yet initiated the breakdown and digestion blessed with the ability to utilize that skill menopause being 51)—that number would
process. Once your food enters the stomach, along with being able to “visually” size up be cut again to around 1,500 daily—more
it usually remains there between 2–4 hours. a competitor or individual. It’s always been or less could be added or taken from
During this time, the breakdown process quite easy for me to set up caloric intakes depending on age, activity level, and also
begins, readying the body for the diges- and breakdowns for the individuals I work considering where a woman may be in
tion and excretion process. Factors such with. However, for someone who doesn’t menopause—some women could hit it as
as portion size of the meal, fat content of work with numbers and nutrition on a daily early as their late 30s or early 40s while
the foods eaten at the meal, and the types basis, putting together the proper amount others don’t hit menopause until their 60s.
of foods eaten will dictate exactly how of calories needed day in and day out to Again, these numbers should be used only
long your meal stays in your stomach, but not only rekindle your metabolism, but also as a guideline to help you find the amount
with the norm ranging between 2–4 hours, help you reach your goals can be a bit tricky. that works for you. FLEX -continued next month

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

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

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

FakhriMubarak), and on Instagram (nstagram.com/fakhrimubarak_ceo_ifbbpro).
Have a great month everyone, and remember, as always, “Champions do what
competitors don’t!”
WorldMags.net
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IFBB PRO LEAGUE Fort Lauderdale, FL. Contact Pam Betz, Davenport, IA. Contact Jack Titone,
pambetz@aol.com, nationalbodybuilding.com. (314) 686-3828, npcmidwest.com.
ALL SOUTH BODYBUILDING, FIGURE,
NOVEMBER BIKINI, AND PHYSIQUE*
NPC LOCAL AND REGIONAL St. Augustine, FL. Contact Gene Schlossberg/
2 SACRAMENTO PRO BIKINI, MEN’S, AND
MASTERS PHYSIQUE Pete Fancher, (904) 687-4191/(321) 917-1340,
Sacramento, CA. Contact Ted Williamson/ NOVEMBER flexgene@aol.com/pfanc79582@aol.com.
John Tumanm, (209) 480-1798/ 9 IRONGAMES BODYBUILDING, FIGURE,
2 PARADISE CUP BODYBUILDING, FIGURE,
(951) 687-9366, bbspy@aol.com/tedwm@aol BIKINI, AND PHYSIQUE*
AND PHYSIQUE*
.com, spectrumfitnessproductions.com. Culver City, CA. Contact Jon Lindsay,
Honolulu, HI. Contact Greg Lefcourt/Mark Pokraka,
DAVENPORT PRO BIKINI (310) 796-9181, musclecontest.com.
(808) 368-7312, glefcourtribi@gmail.com/
Davenport, IA. Contact Jack Titone, OKLAHOMA CITY GRAND PRIX
mark@paradisecup.com.
(314) 686-3828, npcmidwest.com. BODYBUILDING, FITNESS, FIGURE,
LAS VEGAS CLASSIC MEN’S BODYBUILDING,
IFBB NORTH AMERICAN BODYBUILDING, BIKINI, AND PHYSIQUE*
FITNESS, FIGURE, BIKINI, AND PHYSIQUE*
FIGURE, BIKINI, AND PHYSIQUE Oklahoma City, OK. Contact Sherry Smith,
Las Vegas, NV. Contact Steve Karr, (702) 367-2937,
Pittsburgh, PA. Contact Gary Udit, (412) 377-1438, (918) 938-2642.
npclasvegasclassic.com.
gudit@comcast.net, garyudit.com. EAST COAST BODYBUILDING*
GOLD’S CLASSIC BODYBUILDING*
9 IRONGAMES PRO BIKINI Elmwood Park, NJ. Contact Maz Ali, Bodyworx
West Long Branch, NJ. Contact Frank Catania,
Culver City, CA. Contact Jon Lindsay, Hardcore, (201) 937-5143.
Bodyworx Hardcore, (201) 937-5143.
(310) 796-9181, musclecontest.com LACKLAND CLASSIC BODYBUILDING
ELITE MUSCLE CLASSIC BODYBUILDING,
KENTUCKY MUSCLE PRO FIGURE Lackland AFB, TX. Contact Dwayne Reed,
Louisville, KY. Contact Brent Jones, (502) (210) 671-0854.
Greensboro, NC. Contact Quincy Roberts,
387-3808, lbrentjones@kentuckymuscle.com, KENTUCKY MUSCLE BODYBUILDING,
(336) 987-4007, qrelite@gmail.com.
kentuckymuscle.com. FIGURE, BIKINI, AND PHYSIQUE*
WESTERN MICHIGAN BODYBUILDING,
15/16 FELICIA ROMERO PRO FIGURE CLASSIC Louisville, KY. Contact L. Brent Jones, (502)
Mesa, AZ. Contact Miles Nuessle, 387-3808, lbrentjones@kentuckymuscle.com,
Grandville, MI. Contact Remi Bruyninga,
milesproductions.com. kentuckymuscle.com.
(734) 0730-0351, motorcityfitness@provide.net.
TIJUANA PRO MEN’S BODYBUILDING MOMMA O’S MIDNIGHT SUN
SACRAMENTO BODYBUILDING, FITNESS,
AND BIKINI BODYBUILDING*
FIGURE, BIKINI, AND PHYSIQUE*
Tijuana, Mexico. Contact Franscisco Cabezas Anchorage, AK. Contact Shawn Clapp,
Sacramento, CA. Contact Ted Williamson/
Gutierrez, tjmuscle@hotmail.com. (866) 852-0766, shawn@alaskamuscle.com.
John Tumanm, (209) 480-1798/
IDAHO CUP BODYBUILDING, FITNESS,
(951) 687-9366, bbspy@aol.com/tedwm@aol.
NPC NATIONAL FIGURE, BIKINI, AND PHYSIQUE*
com, spectrumfitnessproductions.com.
Garden City, ID. Contact Dakota Routh/Xplicit
TEXAS STATE NATURAL BODYBUILDING
Promotions, LLC, (208) 440-2360.
NOVEMBER Pflugerville, TX. Contact Dave Goodin,
JAY CUTLER BALTIMORE CLASSIC
*4""$)*/%4
(512) 539-9598.
22/23 MEN’S & WOMEN’S NATIONALS BODYBUILDING, FITNESS, FIGURE,
(Team Universe qualifer)
BODYBUILDING, FIGURE, BIKINI, AND BIKINI, AND PHYSIQUE*
BATTLE OF CHAMPIONS BODYBUILDING,
PHYSIQUE Baltimore, MD. Contact Remi Bruyninga/Cutz
Promotions, (410) 684-6924.

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ABZ OF ADONISS BODYBUILDING, Los Angeles, CA. Contact John Balik/
FITNESS, FIGURE, BIKINI, AND PHYSIQUE Lonnie Teper, (626) 665-7000.
Fort Lauderdale, FL. Contact James Davis,
(914) 799-2009, abzofadoniss@gmail.com, FEBRUARY
abzofadoniss.com.
15/16 WESTERN REGIONAL BODYBUILDING, 1 LEGENDS CLASSIC BODYBUILDING,
FITNESS, FIGURE, BIKINI, AND PHYSIQUE* FIGURE, BIKINI, AND PHYSIQUE*
Mesa, AZ. Contact Miles P. Nuessle, South Las Vegas, NV. Contact Jon Lindsay,
(602) 326-3476, npcmilesproductions.com. (310) 796-9181, musclecontest.com.
16 EASTERN USA BODYBUILDING, FITNESS, 8 GOLD COAST MUSCLE CLASSIC
FIGURE, BIKINI, AND PHYSIQUE* BODYBUILDING, FIGURE, BIKINI,
New York, NY. Contact Steve Weinberger, AND PHYSIQUE*
Powerhouse Gym, (516) 933-1111, bevfrancis.com. Culver City, CA. Contact Jon Lindsay,
WEST VIRGINIA STATE/MID ATLANTIC (310) 796-9181, musclecontest.com.
GRAND PRIX BODYBUILDING* MUSCLE EVOLUTION BODYBUILDING,
Wheeling, WV. Contact Andy Bartolovich, FIGURE, BIKINI, AND PHYSIQUE*
(304) 280-4925, abartolovich@yahoo.com. San Jose, CA. Contact Steve O’Brien/
(WV open to WV residents only; Mid Atlantic George Jackson, (408) 384-9039,
open to all athletes) musclesportproductions.com.
NORTHWEST FLORIDA FLEX FEST 15 CAPSTONE CLASSIC BODYBUILDING,
BODYBUILDING FIGURE, BIKINI, AND PHYSIQUE*
Pensacola, FL. Contact Scott Perry/Mauri San Diego, CA. Contact Jon Lindsay,
Harrison, (850) 969-9111, npcflexfest.com. (310) 796-9181, musclecontest.com.
ROCKY MOUNTAIN BODYBUILDING,
FITNESS, BIKINI, AND PHYSIQUE* MARCH
Golden, CO. Contact Jeff Taylor, (303) 282-9999,
coloradonpc.com. 8 MUSCLE CONTEST.COM BODYBUILDING,
NATURAL MID STATES MUSCLE FIGURE, BIKINI, AND PHYSIQUE*
CLASSIC BODYBUILDING, FIGURE, Culver City, CA. Contact Jon Lindsay,
BIKINI, AND PHYSIQUE* (310) 796-9181, musclecontest.com.
Rockford, IL. Wheelchair Division. 15 SAN DIEGO BODYBUILDING, FIGURE,
Contact Kevin Noble, (815) 670-8008, BIKINI, AND PHYSIQUE*
kevinthenoble@aol.com, kevinnoble.com. San Diego, CA. Contact Jon Lindsay,
AMANDA MARINELLI FIGURE AND BIKINI* (310) 796-9181, musclecontest.com.
Contact Frank Dalto, (561) 627-9638. NATURAL OUTLAW BODYBUILDING,
FLORIDA GOLD CUP BODYBUILDING, FITNESS, FIGURE, BIKINI, AND PHYSIQUE
AND PHYSIQUE* Tucson, AZ. Contact Miles Nuessle,
West Palm Beach, FL. Contact Frank Dalto, (602) 326-3473, npcmilesproductions.com.
(561) 627-9638. 21/22 NATURAL WESTERN USA BODYBUILDING,
30 SOUTH FLORIDA DISTRICT FITNESS, FIGURE, BIKINI, AND PHYSIQUE*
BODYBUILDING, FITNESS, FIGURE, Mesa, AZ. Contact Miles Nuessle,
BIKINI, AND PHYSIQUE (602) 326-3473, npcmilesproductions.com.
To be Announced. Contact Sergio Pacheco, 28/29 CALIFORNIA GOVERNOR’S CUP
Pacheco’s Physique Gym, (305) 301-1314. BODYBUILDING, FIGURE, BIKINI,
(Open to NPC Athletes who reside in FL South/ AND PHYSIQUE*
District Qualifier for Jr. USA/Jr. Nationals Sacramento, CA. Contact Ted Williamson/
overall winner) Hany Rambod/John Tuman, (209) 480-1798,
spectrumfitnessproductions.com.
29 NATURAL OHIO OPEN DRUG TESTED
DECEMBER BODYBUILDING, FIGURE, BIKINI,
14 EXCALIBER BODYBUILDING, FIGURE, AND PHYSIQUE*
BIKINI, AND PHYSIQUE* Lakewood, OH. Contact Dave Liberman/
Culver City, CA. Contact Jon Lindsay, Todd Pember, (440) 984-2762,
(310) 796-9181, musclecontest.com. daveliberman.com.(Team Universe qualifier)
JANUARY
25 IRONMAN MAGAZINE NATURALLY
BODYBUILDING, FIGURE, BIKINI,
AND PHYSIQUE *A national qualifier event
For additional local event listings, information on entering these

contests, and more, go to npcnewsonline.com and ifbbpro.com.
FLEX (ISSN 8750-8915) Vol. 30 No. 11 is published monthly by Weider Publications, LLC, a division of American Media, Inc., 4
New York Plaza, 4th Fl, New York, NY 10004. Periodical Rates Postage Paid at the New York, NY Post Office and at additional
Mailing offices. Copyright © Weider Publications, LLC 2013. All rights reserved. Canada Post International Publications Mail Sale
Agreement No. 40028566. Canadian B.N. 89579 2885RT. All accepted materials submitted 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 of the person submitting the same for any and all purposes and cannot be used without
permission in writing from Weider Publications, LLC. Flex is not responsible for returning unsolicited manuscripts, photographs,
letters, or other materials. Weider Publications, LLC and American Media, publisher of Flex, does not promote or endorse
any of the products or services advertised by 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 under the
Universal Copyright Convention and International Copyright Convention. Copyright reserved under the Pan-American Copyright
Convention. Todos derechos reservados según la convención Pan Americana de Propiedad Literaria Artística. Title trademark
registered in U.S. Patent Office. Subscription rate is $42.97 for (1 yr) 12 issues in U.S.A. In Canada (1 yr) 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 to: Flex, P.O. Box 37210, Boone, IA, 50037. SUBSCRIBERS: If the postal service alerts us
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POSTMASTER: Send all UAA to CFS (See DMM 707.4.12.5); NON-POSTAL and MILITARY FACILITIES send U.S. Address changes to:
Flex, P.O. Box 37210, Boone, IA 50037. CANADA POSTMASTER: Send address changes to American Media, Inc., PO Box 907 STN
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INVINCIBLE
1988 NPC Nationals light-heavyweight and overall winner Vince Taylor is on our
list of greatest Nationals champions (see our feature on page 180) and for good
reason: His small joints, full muscle bellies, and tip-top conditioning—not to mention
those freaky arms and calves—helped him collect 22 IFBB pro wins, second only to Ronnie
Coleman’s 26. A master performer, Taylor’s “Ultimate Transformer” posing routine (more
$)3*4-6/%
popularly known as the Terminator routine) at the 1991 Mr. Olympia (where he placed third)
took the art form to a whole new level. FLEX
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TNA KNOCKOUT CHRISTY HEMME

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