Professional Documents
Culture Documents
4 SandowS and
counting
5 RuleS
Late night
caRBS
good or bad?
www.flexonline.co.uk
FEBRUARY 2015 4.20
02
9 770955 121136
FAT TARGETING
& SCULPTING
AGENT
ENERGY*
WEIGHT
MANAGEMENT*
FOCUS*
www.Cellucor.com
.com/Cellucor
.com/Cellucor
@Cellucor
*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. Product to be used with a strict diet and training programme.
WE A
ARE
AR
TAKING
www.DEDICATEDNUTRITION.com
G OVER!
OVER
According to industry leading review websites we launched the worlds
best preworkout supplement in 2014. If you think well sit back and
take things easy in 2015 you are wrong. 2015 will see the launch of
several new category and industry changing products. Time to put your
game face on as we are taking over! Game changers, coming soon
UK official suppliers:
FEBRUARY
2015
cover photograph by
PER BERNAL
features
28 KING KONG KHAN
38
38 THE FOURTH
DIMENSION
Phil Heath wins his fourth Sandow
at the 50th Mr Olympia.
62 OLYMPIA ALL-ACCESS
Go everywhere and meet everyone
at the 2014 Olympia Weekend.
70 ROMANS EMPIRE
German giant Roman Fritz is
seeking new worlds to conquer.
82 WHEN THEORY
MEETS PRACTICE
Applying hierarchy theory to
build the complete package.
90 THE KINGMAKER
Neil Hill, one of the worlds
leading contest prep experts,
on working with 212 Olympia
champ Flex Lewis, and his other
big clients.
28
FLEX
VOLUME 32 NUMBER 11
FOUAD ABIAD
IFBB PRO
2014 DALLAS PRO 2ND
2013 TORONTO PRO 2ND
TEAM SCITEC CANADA
flexonline.co.uk
CLASSIC
MUSCLE
136 NEWS
140 INTERNATIONAL
AMBITIONS
90
132
148
LOOKING BACK
A look back at the career of
Mohammed Benaziza
100
DEPARTMENTS
12 Welcome
The greatest or the latest?
14 Arnolds Page
Pectoral perfection
Gunner
20 Hard Times
The race to Las Vegas; and more!
127 Pump It
212 Champion
PUBLISHed In tHe UK By
WeiDeR PUBLiSHiNg LTD
10 Windsor Court, Clarence Drive,
Harrogate, North Yorkshire, Hg1 2Pe
Tel: 01423 504516 Fax: 01423 561494
iSSN 0955-1212
AdVerTiSiNG
internatiOnal ad sales direCtOr
Samantha Lund
e-mail: slund@weideruk.com
tO advertise Tel: 0044 (0) 1423 550848
ediTOriAL
fOr editOrial and general enquiries
e-mail: editorial@weideruk.com
general enquiries Tel: 01423 504516
diGiTAL SUBSCriPTiONS
One year (12 issues) 34.99
Download the app at
www.flexonline.co.uk/digital
PriNT SUBSCriPTiONS
Cds glOBal
e-mail: weider@subscription.co.uk
One year (12 issues) 34.99
Western europe 49
Rest of the World 69
tO suBsCriBe
Tel: 01858 435346
Sign up for our free monthly newsletter
www.flexonline.co.uk/newslettersignup
UK ediTiON
US ediTiON
editOrial direCtOr
John Plummer
editOr Chris Lund
marketing/WeB manager
Andrew Berrie
PrOduCtiOn manager
Suzanne Turmel
Print/PrOduCtiOn CO-OrdinatOr
Sarah Patterson
Creative team Alice Cockerham,
Neil Molyneaux, Steve Pickles,
Leigh Shrimpton
PrOduCtiOn team
John Braddick, Ben gray, Sarah Warner
sCienCe editOr Dr Daniel Reardon
features editOr Ben Kenyon
seniOr Writer/Online editOr
Matt Turner
staff Writer Brad Ward
suB editOrs gillian ingles, Kathy Tweddle
Online COntent PrOduCer
Joanna green
regulatOry COnsultant Mark gilbert
advertising CO-OrdinatOr
Martin Denton
advertising assistant Jonathan Booth
digital/advertising assistant
Justin Frickleton
it and COmmuniCatiOns manager
Jim Sore
finanCial COntrOller Kevin Howland
administratiOn manager
Sandra Opacic
CirCulatiOn direCtOr Patrick Napier
COLOUr rePrOdUCTiON By
RW Reprographics Tel: 01924 351 805
PriNTed iN POLANd By
Quad/graphics Tel: 0048 22 33 67 093
diSTriBUTed By
COMAg Tel: 01895 433600
general manager,
ami internatiOnal & syndiCatiOn
Lawrence A. Bornstein
4 New York Plaza, 4th Floor, New York,
NY 10004 USA. Tel: 001 212 339 1900
We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts and letters.
Every care is taken to assure the accuracy of the information in FLEX, but no responsibility can be accepted for the consequences of actions based on
the advice contained herein. Weider Publishing Ltd makes every effort to ensure that the advertising contained in FLEX is derived from respectable
sources. It does not, however, assume responsibility for the advertisements, nor any claims and representations made therein, nor the quality or delivery
of the products/services themselves.
Editorial articles relating to food supplementation and sports nutrition reproduced in this issue of FLEX are for information purposes only and are not
intended to solicit or otherwise promote any commercialised product containing the mentioned supplements. FLEX is distributed on an international
basis. To the extent permitted by law, Weider Publications LLC and its affiliates: Weider Publishing Ltd, Weider Publishing Italia Srl and Mediafit SARL,
do not accept liability for the effects of reported supplements or products, legal or illegal or any loss, injury or damage caused by their use. It is the responsibility of the individual to abide by the laws and dosage allowances specific to their country of residence. Always consult a doctor before commencing
supplementation or changing dosages. Some supplements may not work effectively outside specific dosage ranges and may potentially cause harm if
taken in excess. Not all supplements, combinations of supplements, or dose ranges of supplements may be suitable, safe or effective for everybody.
Copyright (2015) Weider Publications, LLC. Published under license from Weider Publications, LLC. All rights reserved. Reprinted with permission.
FLEX is a trademark of Weider Publications, LLC. and may not be used or reproduced without the permission of Weider Publications, LLC.
www.flexonline.co.uk
www.facebook.com/flexonlineuk
twitter.com/flexmagazineuk
www.youtube.com/weiderpublishing
12
FleX
ChristOphEr BailEy
THE GREATEST
OR THE LATEST?
RESEARCH & DEVELOPMENT
INTENSE
WEIGHT
LOSS
SUPPORT
MUSCLETECH
MUSCLETECH.UK.COM
Loss
250MG WEight
Support DRIVER
250MG CAFFEINE
In one study, subjects taking this precise combination of rosemary, olive, and
kidney bean extract experienced significant weight loss support
100MG
RDA
6MG 100%
PANTOTHENIC ACID
L-THEANINE AND
THEOBROMA
01782 281222
Proper nutrition and regular training are essential to achieving your fitness and bodybuilding goals. Facebook logo is owned by Facebook
Inc. All trademarks are owned by their respective trademark owners. Carefully read the entire label before use and follow directions. 2015
PECTORAL PERFECTION
The dumbbell flye is the best chest isolation movement you can perform
to your sides in a wide arc until
your pecs are fully stretched or
your hands are about level with
your shoulders. Pause at the
bottom, then bring the weights
back up, following the same arc
you took on the way down.
When I was competing, a
common mistake that trainees
often made was keeping
their arms perfectly straight
during the movement, which
can put undue stress on the
elbow joints. This seems to
have been corrected since,
with most people employing
the slight elbow bend I just
mentioned.
Two other examples of
incorrect technique are using
too much weight and lowering
the dumbbells too far to the
sides. The idea of using too
HAPPY
FLYEING
Many trainees do flyes at the end
14
FLEX
EXERCISE
SETS
REPS
34
810
34
1012
Dip
1520
1215
GUARANTEED
PERFORMANCE
Instant Whey PRO
80% protein guaranteed
We know of no other brand that guarantees this across their
flavour range, so you can choose a flavour without sacrificing
quality. Instant Whey PRO is also unique in its use of EU
sourced whey isolate from grass fed cows, which ensures
that it is free of unwanted impurities. What is more, we use
native whey which is made using a process that ensures far
more of the important amino acids leucine and cysteine are
present in the finished product.
Low fat and sugar
This product is formulated so that it delivers very low levels
of fat and sugar at only 1.1 g and 1 g per serving respectively.
Friendly bacteria
It also contains 500 million spores of friendly bacteria per
serving and 50 mg of Digezyme Enzyme complex.
Flavours
For such a superior formula, youll be amazed when you
taste it. The flavours have been developed with the worlds
very best flavour houses using their very latest technologies
and we believe that we have achieved the ultimate balance
of the highest quality ingredients, the broadest spectrum
of synergistic and innovative components and now what we
believe are the markets best flavours and texture.
1.6 g 1.1g
CARBS
FAT
97 80 %
CALORIES
PROTEIN
per 25 g serving
@ReflexNutrition
ReflexNutritionLtd
ReflexNutritionLtd
GUNNER
When I first started photographing
out of Koloseum Gym in Costa
Mesa, California, I quickly got to know
a very friendly bodybuilder named
Gunner, who was the strongest and
hardest training bodybuilder in the
entire gym, weighing around 250
pounds at 5 ft 8 ins. He was a full-time
personal trainer and always trained his first
client of the day at 6 am. Three times a
week he would drive over to Koloseum
Gym for his own workout at 11 am, just as
the Chris Lund travelling circus was arriving
to photograph its first victim of the day.
When youre shooting powerhouse
bodybuilders such as Ronnie Coleman,
or Jay Cutler, you need to make sure you
have enough helpers to lift those 170- or
200-pound dumbbells into position. I only
had one assistant when I first started
working out of the Koleseum Gym and
I was always getting frustrated because
I needed more help. When I looked around
the gym for volunteers to help us with
these dumbbells, it didnt take long to
work out who my friends were: most of
the big guys either looked the other way,
sneaked off to the toilet or headed for
the water fountain.
Gunner saved us on more than one
occasion: he would always step forward
and say, Hey, I will help you guys out.
And thats just what he would do. Many
times he would nonchalantly pick up a
200-pound dumbell like it was childs toy.
After one tremendously heavy photo
session with the one and only Ronnie
Coleman, I sat down for a chat with
Gunner, so that I could find out more about
him. First of all I asked him if Gunner was
his real name.
My real name is Brett Gunderson, he
16
FLEX
17
RACE TO
LAS VEGAS
Its official: Europe hosts two
20
FLEX
Dennis Wolf
has already
booked his
Olympia place
JakuB kOpCEk
follow
@Pharmafreak
like us
like us
follow
follow
pharmafreak
pharmafreak
@pharmafreak
@pharmafreak
@pharmafreak
@
like us
pharmafreak
follow
AVAILABLE AT
OGRESSIVE
R
P
,
S
M
Y
G
E
R
O
HARD C
ION STORES &
IT
R
T
U
N
S
T
R
O
P
S
E RETAILERS
IN
L
N
O
G
IN
D
A
E
L
@pharmafreak
Use PharmaFreak products in conjunction with exercise and sensible diet to achieve optimal results.
like us
pharmafreak
follow
@pharmafreak
PHARMAFREAK.COM
Tier 1
2nd
3rd
4th
5th
8 points
7 points
6 points
5 points
Tier 2
2nd
3rd
4th
5th
6 points
5 points
4 points
3 points
Tier 3
Arnold Classic
Australia, Arnold
Classic Brazil,
China Pro and
Pittsburgh Pro
2nd
3rd
4th
5th
5 points
4 points
3 points
2 points
Tier 4
All other
competitions
2nd
3rd
4th
5th
4 points
3 points
2 points
1 point
JakuB kOpCEk
22
FLEX
CEDRIC MCMILLAN
IFBB Pro
FIBO Power Pro 2013 Champion
New York Pro 2012 Champion
Team Scitec USA
Dean Lesiak
DESERT HEAT
In cold, wet Britain there arent many opportunities to shoot top physiques at
sunset against spectacular backdrops. So when five of the countrys finest
physiques were in Las Vegas, we persuaded them to head to nearby Red Rock Canyon
a national conservation area that, as the name suggests, contains some spectacular red
sandstone rocks.
After navigating their way through some treacherous cacti-laden paths, and some strange
looks from passers-by, they ignored the stones beneath their feet to pose for photographer
Christopher Bailey.
Our intrepid five were bodybuilders Dean Lesiak, who is the reigning British light-heavyweight champion, Neale Cranwell and Marc Hector, mens physique pro Ryan Terry, and bikini
fitness star Georgia Simmons. They showed that the most impressive peaks arent only made
by nature. FLEX
24
FLEX
Georgia Simmons
ChristOphEr BailEy
Ryan Terry
MYPRE
FLAVOURS
400mg
CAFFEINE *
3g
BETA ALANINE *
We reserve the right to withdraw this promotion without further notice. Products should be used in conjunction with a healthy diet and training programme.
*Based on 2 scoop serving ** Pantothenic acid/Folate/Vitamin B6/B12/Niacin/Riboflavin contributes to the reduction of tiredness and fatigue. Creatine increases physical performance in
successive bursts of short-term, high intensity exercise.Pantothenic acid contributes to normal mental performance/Biotin contributes to normal psychological function.
SIMEON PANDA
Musclemania Europe 2013 Champion
WWW.MYPROTEIN.COM
by
Tony Monchinski
PER BERNAL
photographs by
28
FLEX
KING KONG
KHAN
training chest hard and smart with the King
29
PRE-WORKOUT
MEAL (3)
Pre-workout
formula,
NO-booster,
BCAAs
POST-WORKOUT
MEAL (4)
Protein shake with
glutamine and
creatine
MEAL 5
250 g beef,
100 g rice,
400 g sweet
potato
MEAL 6
Cottage cheese
with 300 g
sweet potato
30
FLEX
InclIne
Hammer
Press
FLEX
31
cable flye
WORKOUT SPLIT
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
32
FLEX
cHeST ROUTINE
eXeRcISe
Bench Press
Incline
Hammer Press
Pec-deck Flye or
Flat Dumbbell Flye
Dip
SeTS
56
RePS
1020
34
815
15
2040
DIPS
its
about
the
feel,
not the
amount of
weight
youre
moving.
by
2014 MR OLYMPIA
THE FOURTH
DIMENSION
Phil Heath wins his fourth Sandow
at the 50th Mr Olympia
38
FLEX
39
GARY PHILLIPS
PHIL HEATH
40
FLEX
ATHLETES MEETING
Lets flash back to last years
athletes meeting, when the carbdepleted competitors signed a few
promotional posters. When Kai
Greene added Mr Olympia 2013
to his autographs, repercussions
reverberated around the bodybuilding world. So what does he
do this year? He signs Mr Olympia
2014, of course. Just behind him,
the current Mr Olympia, sporting a
doomed beard speckled with grey,
is not amused.
Oh, did I do that? a coyly
smiling Greene retorts when I ask
him about the title he affixed to his
name. Thoughts become things.
Ive worked and paid, and Im still
CHRIS BAILEY
360 Breakdown
41
GARY PHILLIPS
KAI GREENE
42
FLEX
PRESS CONFERENCE
The next day at the press conference, it takes
one question from emcee Bob Cicherillo for
the fireworks to erupt. Separated by an aisle
on the daises, Heath and Greene address
each other. Havent you learned from last
year? the reigning Mr O asks the heir
apparent. Respect the game. Thirteen
men have earned the right to write
[Mr Olympia].
Were going to show you how talk is
cheap, Greene responds. The past is
the past.
The back-and-forth grows increasingly
contentious with Heath brushing off Greene and
referencing his three victories in the manner of a
winning player pointing to the scoreboard. This is
what happens when you get desperate, he states.
Im going to show you desperate when we hit
those quarter-turns, Greene replies.
Its a pleasure to be a part of the Kai Greene and
Phil Heath show, Shawn Rhoden jokes. At the end
of the day, we all train [to be No. 1].
Ultimately, this is indeed the Kai Greene and
Phil Heath showa heavyweight title fight. When
Heath is dedicating the contest to his biological father,
who passed away in March, Greene interrupts him.
Outrage rains down on Greene from Heaths sister
in the audience. Greene brings up his childhood in
government institutions and the fact that hes never
met his dad. You think youre the only one who went
through anything, Heath retorts.
When Mr O says that all he does is beat Greene and
FLEX
43
2014 MR OLYMPIA
44
FLEX
PHOTO CREDIT
GARY PHILLIPS
S
AR
YE
CEL
EB
Presents
TING 50
RA
Brought to you by
COUNTRY
PRIZE MONEY
1. Phil Heath*
USA
$275,000
2. Kai Greene*
USA
$130,000
3. Shawn Rhoden*
USA
$90,000
Germany
$55,000
5. Dexter Jackson*
USA
$45,000
6. Branch Warren
USA
$35,000
Egypt
$25,000
Dominican Republic
$20,000
9. Steve Kuclo
USA
$19,000
USA
$16,000
USA
$4,000
Curaao
$4,000
USA
$4,000
USA
$4,000
Netherlands
$4,000
Egypt
$2,000
USA
$2,000
4. Dennis Wolf*
7. Mamdouh Elssbiay
8. Victor Martinez
PHOTO CREDIT
FLEX
45
SHAWN RHODEN
46
FLEX
COMPETITOR NO. 1
At prejudging the next evening,
Branch Warren is the first to
saunter to centre stage. Hes 39,
and his ninth place at last years
O was widely interpreted as the
beginning of a slide to oblivion.
Think again. This Texan brings
too much passion to the gym
and the stage. He isnt at his
peak, but hes closegrainy,
veiny, and with his trademark
leg, chest, and back density.
At the end of his mandatory
poses, he pumps his fist at the
appreciative audience, as if to
say to haters and supporters
alike, How you like me now?
CHRIS BAILEY
COMPETITOR NO. 4
COMPETITOR NO. 7
Even at 44, the 2008 Mr Olympia winner
remains one of the most consistent
competitors of all time. In 67 pro contests
over 16 years, Dexter Jackson has never
finished in double digits. This year, he
forwent earlier shows to focus only on
the O. And here he is once again with all
the usual Blade traits: cantaloupe biceps,
perfectly aligned abs, chockablock pecs and
traps. If he isnt as crisp as he was a decade
ago, he made up for it by expanding his
quads in recent years, somehow reversing
the shrinking leg syndrome that afflicts
most 40-something bodybuilders.
This is his 15th Olympia, equalling
Ronnie Colemans record.
2014 MR OLYMPIA
4
DENNIS
WOLF
48
FLEX
COMPETITOR NO. 13
Mamdouh Elssbiay looks morphed. If
others are as big as houses, hes a shopping
centre. It seems impossible that he carries
285 lean pounds on a 5'9" frame without
looking even a little blocky. His rear-lat
spread and most muscular generate
incredulous smiles even amongst the most
jaded observers. Only his calves lag. Hes
sharper this year than last. His quads
perhaps the biggest of all timesport faint
cross striations. Still, he needs more overall
separation and detailing. If he can come in
tight enough, he can be Mr Olympia,
because he makes everyone who stands
next to him shrink by comparison.
5
DEXTER
JACKSON
COMPETITOR NO. 15
If you could bet on bodybuilding in Las
Vegas, Dennis Wolf would be easy to
handicap. In over half of his nine Olympias,
including this year, hes finished in places 4
or 5. Hes almost always on the verge of
top-contender status but yet not quite
there. That seemed to change when he
finally climbed to third at last years
Olympia and won this years Arnold Classic.
Some predicted this O would be a Wolf/
Heath clash. The truth is the 5'11" German
hasnt made substantial gains in seven
years. He was at his best in 2007, when he
was fifth at the Olympia but shouldve been
third. Hes not as full now as he was then.
His arms have retreated. Still, he came in
dry and grainy. And he remains one of the
four or five best bodybuilders in the world.
COMPETITOR NO. 16
We could focus on Kai Greenes strengths
his barrel legs, his hang-glider lats, his
spearhead biceps. Or we could focus on his
weaknesseshis absent abs, his thickened
middle, the scarcity of details and divots in
his back shots. I prefer the look of Greenes
5'8" physique when he won the 2009
Arnold Classic weighing 253 pounds with a
panoply of ab and lat lines. Like a heavy
coat, much of the flesh hes accumulated
since obscures more than it accentuates. As
the 39-year-old New Yorker rolls through his
poses, he generates the loudest cheers of
prejudging. As always, his physique is an
amazing work of abstract art, and he
expertly displays all 280 pounds. Still, weve
seen his attempt to overshadow Heath
before. It didnt work. And here he is again,
even bigger. Sometimes less is more.
COMPETITOR NO. 17
This is the worst Phil Heath has looked
since 2010. Although he came in at a typical
245, he is a little smaller and a little
smoother. His trademark rear double biceps
lacks its showstopping 3-D density and HD
details. His abs are blurry with some minor
bloating. But, of course, were always
measuring the Gift against his previous best
at the 2011 Olympia, and thats a phenomenal standard. Many consider it the best
look of any Mr O. He cant be expected to top
that at any contest, let alone every contest.
And he cant cram much more flesh on his
narrow frame without reaching the point of
diminishing returns. The only question after
he crunches his most muscular: did he do
enough to once again fend off his archrival?
50
FLEX
UNLEASH
BEAST
THE
CREATINE
Of The Year
2014
Creature creatine
complex delivers
five advanced forms of
creatine to fuel muscle
growth, increase
strength and
keep you training
LIKE A BEAST.*
AVAILABLE AT
2014 MR OLYMPIA
THE DUEL
Between the last competitor
hitting his mandatories alone and
the top contenders battling in the
first callout, groups organised in
numerical order run through the
mandatory poses together. This
usually serves as a repose. But
because No. 16 and No. 17 are side
by side in the last of these groups,
this is effectively the first callout,
the start of the dual everyone has
waited 12 months to seeHeath
versus Greene again on the Orleans
Arena stage.
Despite the simmering tension,
they run through the four semi
relaxed quarter-turns and the first
five of eight mandatories without
incident. But things heat up with
the side triceps pose. When Heath
turns one way and Greene the
other, the latter flips his rope of
braided hair and it brushes Heath.
No. 17 laughs it off, but as they
each simultaneously spike a calf,
their heels touch. Its merely the
inadvertent consequence of two
men doing the same side pose in
opposite directions, but here its
fuel for the coming fire.
Before the final pose, No. 16 is
crowding into No. 17s space. His
elbow bumps Heaths, and he then
jabs that elbow with his. Heath
wont budge. Greene glowers.
No. 17 tries to laugh it off, but,
as with Joe Pesci in Goodfellas
(Funny, how?), this only seems
to ignite the fire. Threats are made.
Smiles turn to scowls. Greene
stands with his back to the
audience jawing at Heath, mere
inches away, and Heath gives it
right back. The only logical
escalation then is a punch. Head
judge Steve Weinberger shouts into
his microphone for No. 16 and No. 17
to Spread out! and expeditor
Ropeman Felder moves Wolf
between the top two bodybuilders
in the world. The incident feels
ominous, signifying that the 50th
Mr Olympia may be remembered
for the wrong reason.
But what of the actual comparisons of No. 16 and No. 17? As always,
the farther you are away from the
stage, the more Greenes larger
silhouette impresses. In fact, even
more than in the past, this comes
down to Heaths more pleasing
shape versus Greenes more startling
size. Each takes individual poses.
Heath wins side triceps. Greene wins
52
FLEX
BRANCH
WARREN
2014 MR OLYMPIA
THE 5oth
7
MAMDOUH
ELSSBiAY
FLEX
53
2014 MR OLYMPIA
PLACES 5 to 8 PoSEDoWN
AWARDS
The fact that Cutler doesnt
compete and Winklaar isnt
in contention clears space for
others. Juan Morel, in his first O,
and Steve Kuclo, in his second,
each creep into the top 10. Victor
Martinez proves that even at
41 hes still in the mix. Only one
point separates Mamdouh Elssbiay
from Branch Warren, as, four days
after his 30th birthday, Big Ramy
nearly makes up enough ground
on Saturday for the six spot.
Meanwhile, ageless Dexter Jackson
lands in the top six for the 12th time,
tying him with Shawn Ray for the
most Olympia top sixes.
8
VICTOR
MARTINEZ
54
FLEX
2014 MR OLYMPIA
At that point, the fighting is
done, Greene told me with a
grin. So its like at the end of
the fight when the boxers are
standing there covered in sweat
and theyre bleeding and theyre
waiting for the decision. Thats
not the time to punch someone
in the face. Then what should
surface is the quality and the
character of the men. It doesnt
mean that Im not going to
knock him out in the future.
But not this time. As Heath
becomes just the sixth man
to win a fourth Sandowthis
one gilded in 18-carat gold in
honour of the Olympias golden
anniversaryhe raises his arms
and pumps his fist and flexes
and doubles over. And as the
confetti rains down along with
cheers and boos, No. 16 and No.
17 embrace. The battle is over.
There will be another.
BACKSTAGE
In the chaos backstage
afterwards, Shawn Rhoden is
thrilled to have returned to
the three spot, a position he
occupied at the 2012 Olympia
before losing it to Wolf last year.
It feels awesome, he says.
I thought I couldve placed
a little higher, but itll be
something to motivate me next
year. When pressed on what
he called the Phil Heath and
Kai Greene show, he responds,
I think the rivalry is good for
the sport, but at present
someone needs to go in there
and shake things up a bit, and
I feel as if Im going to do it.
In a makeshift dressing
room near the pump-up pen,
Kai Greene says, Im very
thankful for the people who did
cheer and celebrate. There was
a lot of positive energy in the
air. There were times when I
could feel it. Its almost electric.
And its really amazing to think
that there are so many people
who are celebrating this
moment in my life. A lot of
times people will celebrate your
accomplishments, but the
athlete has to realise that its
always important to invest in
himself even when the world
says theres no reason to
invest in you. Its wonderful
when people support you, but
56
FLEX
9
STEVE
KUclO
TAURO V2
& MATADOR
order hotline 0844 745 1345
24 HOURS A DAY 7 DAYS A WEEK
exclusive
deal price
just
59.99
only at MonsterSupplements.com
*subject to availability | offer ends March 2015
2014 MR OLYMPIA
10
JUAN
MOREL
58
FLEX
11
Johnnie JAckson
12
ROELLY WINKLAAR
13
FRED SMALLS
16
ibrahim SAMI
14
JON DELAROSA
60
FLEX
15
WILLIAM BONAC
16
jojo ntiforo
CHRIS BAILEY
2014 MR OLYMPIA
RESEARC H & DEVELOPMENT
SPORTS
NUTRITION
HAS
CHANGED
FOREVER
ITS
CLEAR!
MUSCLETECH
MUSCLETECH.UK.COM
01782 281222
Proper nutrition and regular training are essential to achieving your fitness and bodybuilding goals. Facebook logo is owned by Facebook
Inc. All trademarks are owned by their respective trademark owners. Carefully read the entire label before use and follow directions. 2014
photographs by
CHARLESLOWTHIAN.COM
OLYMPIA
ALL-ACCESS
Go everywhere, see everything, and meet
everyone at the 2014 Olympia Weekend
Kai Greene
makes his
point to Sami
Al Haddad.
FLEX
brings you
up-close and
personal as
only we can
with all-access
coverage of the
50th Olympia.
These photos
capture the
camaraderie,
the tension,
the passion,
and the joy
of the Olympia
Weekend.
62
FLEX
FLEX
63
64
FLEX
CharlEslOWthiaN.COm
#iwantmore
ESSENTIAL BCAA & SELECT AMINO ACIDS
L-CARNITINE
ZERO SUGARS
Scitecs Amino Magic is a great before, during and after workout drink that
includes the essential Branched-Chain Amino Acids (BCAAs), Glutamine, Nitric
Oxide (NO) precursor Arginine, Lysine, Ornithine, Taurine with the amino acid
derivative L-Carnitine. Amino Magic contribute to the metabolic requirements
of intensely trained muscle tissue. Available in orange and apple.
Only 12kcal per serving.
SCENE AT THE
PRESS CONFERENCE
66
FLEX
Bill COmstOCk
FLEX
67
Gaspari Nutrition UK
@GaspariUK
LUKE SANDOE
Gaspari UK Athlete
70
FLEX
by
MIchAEl BERg
JOSEf Adlt
photographs by
ROMANS
EMPIRE
After a perfect-score victory
at the Amateur Olympia Europe
last June, German giant
Roman Fritz
EastlaBs.sk/EastlaBs.ru
FLEX
71
72
FLEX
ROMAN
REX FRITZ
Born 1988
Birthplace & Current Residence Munich, Germany
Height 5'11" Weight 238 pounds contest, 255 off-season
Contest History 2009 World Amateur Championships,
Junior class heavyweight and overall winner; 2013
Arnold Amateur, 3rd, super-heavyweight class; 2013
German Championships, super-heavyweight and
overall winner; 2014 Amateur Olympia Europe,
heavyweight and overall winner (earned pro card).
Sponsors Weider/AMI, Animal (animalpak.com)
Web Twitter @r_xxl Instagram @romanfritz
Facebook Roman Fritz (official)
FLEX
#iwantmore
5 Creatines L-Carnitines Amino Acids Citrulline Malate
& AAKG Caffeine & Beta-Alanine.
Aspartame Free.
Scitecs Hot Blood 3.0 Complex Pre-workout gives you the heat you need
to push yourself to the next level in training, boosting your focus and
performance, while delaying fatigue and tiredness.
FRITZs
2014 TRAINING PROGRAMMe
These workouts were lifted out of Fritzs training log. Most of the time I do each workout twice a
week and force myself to take the seventh day off from weights, he explains. But if Im feeling
recuperated and good, I might go for a couple of weeks without taking a rest day. Each of the
working sets listed here (warm-up sets are not included in this tally) are taken to complete muscle
failure. Cardio is done for 30 minutes in the morning on an empty stomach; at seven weeks out
from the Amateur Olympia, Fritz started adding an extra 20 minutes of cardio after his Day 1 and
Day 2 p.m. workouts.
DAY 2
DAY 1
EXERCISE
SETS
REPS
10
612
20
Dumbbell Pullover
12*
Cable Crossover
12
Behind-the-Neck Pulldown
12
20*
Dumbbell Shrug
612
12*
612
20*
10
12*
12
DAY 3
SETS
REPS
Wide-grip
Pulldown
20
Dumbbell
Pullover
12
One-arm
Dumbbell Row
68
Bentover Barbell
Row
610
Supported T-bar
Row
20*
Wide-grip Pulldown
EXERCISE
REPS
12*
20*^
12*
Tibilais Raise
superset with
Standing Calf Raise
(body weight)
20
10
13*
Deadlifts
4-6
Single-leg Curl
12#
Glute-ham Raise
12^
P.M.: Arms
Rope Pushdown
12*
Standing Cable
Curl
15*
#
Fritz will cheat (within reason) to assist
with the completion of these reps.
Alternating
Dumbbell Curl
One-arm
Preacher Curl
68^
Dip
12
Overhead Rope
Extension
12#
Close-grip
Push-up
20
FLEX
SETS
76
EXERCISE
1215
Hack Squat
12*
Barbell Squat
10
36
Sissy Squat
12
Leg Extension
20#
#
Fritz will cheat (within reason) to assist
with the completion of these reps.
78
FLEX
FritZs
Pre-Contest
is a snapshot of a typical day in Fritzs lead-up to his
Diet This
2014 Amateur Olympia triumph
MEAL 1
700 g (21)
egg whites
100 g
buckwheat
flakes (80 g
carbs)
TRAINING
SESSION
(A.M.)
MEAL 2
700 g (21) egg
whites
100 g rice cakes
MEAL 3
340 g white fish
100 g rice cakes
Vegetables
MEAL 4
330 g turkey
breast
100 g rice cakes
TRAINING
SESSION
(P.M.)
MEAL 5
700 g (21) egg
whites
100 g rice cakes
MEAL 6
330 g turkey
breast
100 g rice cakes
Vegetables
MEAL 7
340 g white fish
100 g rice cakes
NOTE
Fritz drinks at
least eleven
litres of water
per day.
HYDRATION &
ELECTROLYTES
ENDURANCE*
.com/Cellucor
HYDRATION*
.com/Cellucor
RECOVERY*
@Cellucor
*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.
80
FLEX
If Im goIng to
pIck up a weIght,
I wont let go
untIl my body
gIves out.
everythIng else
Is just a waste
of tIme and energy.
82
FLEX
DaviD SanDler
FLEX
WHEN
THEORY
MEETS
PRACTICE
83
PyraMId of PerfectIon:
the art and ScIence of dIallIng It In
DIALLED IN
REFINE BODY PARTS
DIET & NUTRITION
SIZE & SHAPE DEVELOPMENT
STRENgTH & MASS BUILDINg
CharlEs lOWthiaN
84
FLEX
DieT &
nUTriTiOn
85
Refining
Body PaRtS
86
FLEX
The Top
88
FLEX
diaLLEd in
paVEl ythJall
90
FLEX
KING
The
maKeR
91
IhaveseenFlexat
218-220lbsandItIswIthout
doubtamorecompleteand
three-dImensIonallook
paVEl ythJall
92
FLEX
www.USPlabsDirect.com
Williamis
young,injuryfreeandhis
bodyis
extremely
responsive
94
FLEX
gary phillips
CHICKEN BREASTS
1KG FREE
WORTH
9.75
FLEXGREAT
ORDER AT WWW.MUSCLEFOOD.COM/FLEXGREAT
Scan me
Fans Include:
Muscle Food
Carl Frotch
WBA/IBF Champion
Super-Middleweight
Shaun Staord
WBFF World
Champion 2014
Order at www.musclefood.com/FLEXGREAT
*1kg free per customer. 1 code per customer per order. Min 25 order applies
Tom Wood
England Rugby
International
Kris Gethin
/MuscleFoodUK
@MuscleFoodUK
/MuscleFoodUK
/MuscleFoodUK
96
FLEX
gary phillips
MAXIMUM
PERFORMANCE
UNBEATABLE PRICES!
FEATURED PRODUCT
Pro-IsobolIc (93% Protein*)
BELOW IS A SMALL SELECTION OF OUR PROdUCTS AVAILABLE. FOR THE COMPLETE RANgE, PLEASE VISIT OUR WEBSITE OR CALL
WE WONT BE BEATEN ON PRICE...Please see our website for price match details.
www.muscleform.co.uk
MUSCLEFORM - Aviform Ltd, FREEPOST NATE944, Long Stratton, NORWICH, NR15 2BR
FrEE DElIVErY
sTAnDArD UK MAInlAnD onlY
ChristOphEr BailEy
MensphysiquecoMpetitorstrain
likebodybuildersandeatlike
bodybuildersthefundaMental
principlesieMploywithallMy
athletesareuniversal
98
FLEX
BEAST YOURSELF
oFFiciAl stocKists:
01977 55 44 55
AFFORDABLESUPPLEMENTS.CO.UK
1 Hour ETA
100
FLEX
BEING
FraNk
Travel back in Time To WHen THe
leGenDarY Frank Zane rUleD THe olYmPia STaGe
anD SeT THe bar For SYmmeTrY.
teve Reeves. Dave Draper. Arnold
Schwarzenegger. These names
and more are synonymous with
an era in bodybuilding, the
Golden Age, which is revered even today
by bodybuilding fans. Hallmarks of this
period, which roughly spanned the 50s
to the 80s, included broad shoulders,
trim waists, sweeping thighs, and an
overall body shape that could be
described as heroic. Yet of all the
champions who competed during the
era, one mans name is invoked more
frequently than others when talk turns
to the ideal physique: Frank Zane.
Known as Mr Symmetry, Zane captured
three Mr Olympia titles, a Mr America,
Mr World, and three Mr Universes.
z e l l e r / f i t n e s s p u b l i c at i o n s i n c.
bY FreD DUncan
FLEX
101
preach it
Zane often trained biceps
on back day and triceps
with chest and shoulders.
FLEX: What
inspired you
to start bodybuilding?
FRANK ZANE: I bought
my first set of dumbbells
at 14. I largely started
bodybuilding to build
myself up because I lived
in a very tough neighbourhood. There was a lot of
fighting going on, and I
wanted to get away from
that. Once I started
training, I never stopped.
One thing led to another,
and I competed in my first
physique contest at 18.
102
FLEX
two of a kind
Zane (right) with Johnny Maldonado in
a mid-1960s contest.
GARDNER
If you had a
weak body part
how would you
bring it up?
z e l l e r / f i t n e s s p u b l i c at i o n s i n c.
Calf truth
Zane imagined
his calves filling
with blood during
training.
FLEX
103
z e l l e r / f I T n e s s p u b l I c aT I o n s I n c .
abs of steel
Zane often used a
Roman chairhard
to find in gyms
todayto train his
abs and all the
other stabilisers
in the abdomen.
104
FLEX
#iwantmore
50g Protein 6 carb blend 5 creatines amino blend support matrix.
Aspartame Free.
Scitecs Jumbo can help you achieve your goals - aids in boosting your calorie
intake, and supplies your body with a whole range of micronutrients. JUMBO
contains a massive 50g of whey protein, and a 6-Carb blend that contains
oat flour and Palatinose to provide your body with a steady stream of
carbohydrates. JUMBO is packed with amino acids, which - beside protein are a source of Nitrogen which aids mucle growth and -maintenance.
BRothERs
iN ARMs
Zane trained
with Arnold in
the 70s, and
even helped him
learn maths.
ZANE
ARM gAiNs
ExErcisE
sEts
rEps
1012
Dumbbell
Spider Curl
Failure
Facedown Incline
Dumbbell Kickback
1215
Overhead Rope
Extension
Failure
Barbell Reverse
Curl
1012
Failure
Preacher
Cable Curl
SUPERSET WITH
SUPERSET WITH
106
FLEX
SUPERSET WITH
Z E L L E R / F I T n E S S P u B L I C AT I O n S I n C .
follow
@Pharmafreak
like us
like us
follow
follow
pharmafreak
pharmafreak
@pharmafreak
@pharmafreak
@pharmafreak
@
like us
pharmafreak
follow
AVAILABLE AT
OGRESSIVE
R
P
,
S
M
Y
G
E
R
O
HARD C
ION STORES &
IT
R
T
U
N
S
T
R
O
P
S
E RETAILERS
IN
L
N
O
G
IN
D
A
E
L
@pharmafreak
Use PharmaFreak products in conjunction with exercise and sensible diet to achieve optimal results.
like us
pharmafreak
follow
@pharmafreak
PHARMAFREAK.COM
108
FLEX
Chris luND
MIX IT UP FOR
STRENGTH GAINS
FLEX LEWIS
IFBB PRO & 3X OLYMPIA 212
CHAMPION
PHIL HEATH
DANA LINN
BAILEY
IFBB PHYSIQUE PRO &
1X OLYMPIA WOMEN'S PHYSIQUE
SHOWDOWN WINNER
4X MR OLYMPIA
NEC, BIRMINGHAM, UK
SUMMIT
WWW.BODYPOWEREXPO.CO.UK
by Bret Contreras
COMPREHENSIVE
HAMSTRING TRAINING
if you want to maximise the development of any muscle, its imperative that you fully stimulate all the fibres within the muscle.
In the case of hamstrings, achieving this task isnt as straightforward as it may seem. Lets consider the three primary mechanisms
of muscle hypertrophymechanical tension, metabolic stress, and muscle damageas it pertains to hamstring training.
MeTabolic sTress
With regard to metabolic stress and hamstring
training, common sense tells us that medium to
110
FLEX
Chris luND
Mechanical Tension
Electromyography (EMG) doesnt measure
muscle tension; it measures muscle activation.
Regardless, its a decent way to estimate the
active tension on a muscle. Heavier weight will
generate higher levels of mechanical tension, at
least up to a certain point, so be sure to include
some heavier hamstrings work in the lower-rep
ranges. When seeking to target the outer
hamstrings, externally rotate the feet to increase
muscle activation in the lateral hamstrings, and
internally rotate the feet to increase muscle
activation in the medial hamstrings.
Many believe that plantar flexing the feet
during leg curls will increase hamstring activity.
Although you cant use as much weight when
plantar flexing due to decreased gastrocnemius activity, hamstring activity is
unchanged, therefore you dont need to
concern yourself with ankle position during
leg curls. When performing hip-extension
movements, bending the knee will decrease
hamstring activity, so if attempting to target
the hamstrings, youll want to avoid going into
deep knee flexion. In support of this contention,
research overwhelmingly supports the notion
that the squat, leg press, split squat, step-up,
and lunge exercises are not effective for
achieving high levels of hamstring activation.
Perhaps surprisingly, hamstring EMG
doesnt differ much between a conventional
and stiff-leg deadlift or between a conventional and sumo deadlift. The lying leg curl
activates the lower hamstrings to a greater
degree than the stiff-leg deadlift, but their
upper-hamstring activity is similar. As to which
exercises elicit the highest levels of hamstring
activation, the Nordic ham curl, stiff-leg
deadlift, leg curl, seated leg curl, and weighted
back extension appear to top the charts.
Leg curl variations and weighted back
extensions will preferentially target the lateral
hamstrings, whereas kettlebell swings will
preferentially target the medial hamstrings.
#iwantmore
Scitecs Macatron is an ultra-sophisticated, comprehensive
hormone- and libido-optimisation support matrix with 13 carefully
selected, potent ingredients! Besides D-Aspartic Acid and herbal
ingredients - including Maca - it provides important vitamins
and minerals. MACATRON contains Boron; and the flavonoid
Quercetin as well, which helps to counteract oxidative stress
inside the body.
Includes vitamin B5, B6 and D3, Quercetin dehydrate, zinc, boron
and the potent macatron blend.
ADVANCED
NUTRITION
112
FLEX
stOCkphOtO
LATE-NIGHT SNACKING
OMEGA MUSCLE
n
FLEX
113
stOCkphOtO
CARBS DURING
WORKOUTS
Swole
Patrol
Try these supplements
that support greater blood
flow, full muscle fibres, and
enhanced growth
glycerol
Taking glycerol before you train
supports enhanced vascularity and
better hydration during workouts.
Glycerol increases osmolarity, the
expansion of fluid volume.
citrulline malate
Support blood vessel dilation by
taking citrulline, an amino acid that
helps to increase arginine levels for
increased nitric oxide activity. Once
inside your body, citrulline converts
to arginine.
taurine
Taurine is an amino acid known to
help prevent muscle fatigue, but it
also supports elevated mood. Some
studies have shown that taurine
improves left ventrical function. FleX
114
FLEX
Chris luND
nitrosigine
Take this to increase blood flow.
This trademarked ingredient is a
specific form of arginine (arginine
inositol silicate). The Nitrosigine
version is stabilised to increase
levels better than supplemental
arginine HCl.
FLEX EXPERT
lift strong
BY stephane cazeault
THE raCK
FLEX
SUPERSET 1
A1. Top-half
Deadlift (in Power
Rack) 4 x 46 reps,
rest 100 sec.
A2. Lying Leg Curl
(feet neutral) 4 x
46 reps, rest 100 sec.
SUPERSET 1
A1. Top-quarter
Deadlift in Power
Rack 4 x 46 reps,
rest 100 sec.
A2. Lying Leg Curl
(feet in) 4 x 46
reps, rest 100 sec.
SUPERSET 2
A1. Full-range
Deadlift
4 x 68 reps,
rest 90 sec.
A2. Lying Leg Curl
(feet out) 4 x 68
reps, rest 90 sec.
SUPERSET 2
A1. Top-half
Deadlift in Power
Rack 4 x 46 reps,
rest 100 sec.
A2. Lying Leg Curl
(feet neutral) 4 x
46 reps, rest 100 sec.
SUPERSET 3
A1. Full-range
Deadlift
4 x 68 reps,
rest 90 sec.
A2. Lying Leg Curl
(feet out) 4 x 68
reps, rest 90 sec.
FLEX
117
kEViN hOrtON
FLEX EXPERT
EXTREME MUSCLE
BY carlon m. colker
TRAINING SMARTER
flexible when it comes to change.
I underscore this point first
because we are all such
creatures of habit. We resist
change as humans, we
instinctively want to keep things
the same. Our mammalian
physiology compels us to strive
for homeostasis, or a condition
of sameness. Change makes us
uneasy. The unknown can be
scary, and familiarity, on the
other hand, breeds security. So
its not so easy to start changing
things, especially when youve
been doing them a certain way
for many years. On the other
hand, while our nature and
even genetics do their best to
keep us locked in a pattern, our
bodies, ironically, change and
start to fail.
For most, the body starts to
significantly push back at about
age 35 in that we no longer put
on muscle mass as readily as we
used to. Recovery between
workouts takes longer, its not
as easy to reach a high level of
intensity, sleep-wake patterns
change, and even digestion and
appetite are affected. There are,
however, positive changes
associated with ageing. One
such change Ive noticed
FLEX
kEViN hOrtON
How to keep
building muscle
as you get older
FLEX expert
anabolic academy
by nick mitchell
clUSTER TRaINING
last month i discussed why
getting stronger will also help
you pack on muscle and showed how
to incorporate a strength cycle into a
12-week hypertrophy routine. This
Weeks 1-3
Hypertrophy training: (3 or 4 sets x 12-15
reps) x 2 or 3 exercises per bodypart.
Weeks 4-5
Strength training: cluster training
Week 6-9
Hypertrophy training: (3 or 4 sets x 8-10
reps) x 2 or 3 exercises per bodypart.
Weeks 10-11
Strength training: wave loading
(more on this in next months issue)
Week 12
back-off/deload week:
HIT workouts or classic deload
First things first: if youve been training hard
for less than two years, listen to your head, curb
your enthusiasm and stick to the bread-andbutter strength training basics like the 5x5
protocol. Cluster training is very demanding,
both physically and mentally, and you need
to have a good mastery of your lifts and
appropriate loads before you jump into it.
WhAt is clUsteR
tRAininG?
As with all resistance training modalities,
cluster training has been bastardised,
improved upon, and often turned into
something so radically different from its
original form that its no longer valid. This
is my version of cluster training and the
approach I take when working with bodybuilders like Ben Pakulski.
Select a three-rep max weight and do a
single rep, re-rack the weight, rest 10 seconds
and repeat for a total of five reps. Thats one
122
FLex
Chris luND
WhY it WORks
Two critical factors kick into play to make
cluster training work:
1. The ATP-PC/phosphogen energy system is
responsible for up to 12 seconds of maximal
effort work. In functional terms this would
mean a very short sprint, but for us meatheads it means a three-rep max lift. Whats
interesting about the ATP-PC system is that
while full recovery takes a rest:work ratio of
1:10 we can get pretty substantial recovery
with a ratio of about 1:2 or 1:3. By using the
short intra-set rest intervals in cluster training
it is possible to squeeze out more reps with a
heavier weight than would be possible using a
more conventional training method.
2. Post-activation potentiation (PAP) is a
PROGRAMMING
A WORKOUT
An effective and intelligent workout is not
just a series of exercises randomly thrown
together. You need to plan the session
around what has gone before and what
is to come next. Those issues aside, cluster
stOCkphOtO
FLEX
123
FLEX expert
anabolic academy
EXAMPLE CLUSTER
TRAINING WORKOUTS
ChEST & BACK
A1: Supinated shoulder-width weighted
chin-up: 4010 tempo/4 sets x 5 cluster reps
2 minutes rest
A2: Floor barbell press:
2010 tempo/4 sets x 5 cluster reps
2 minutes rest
B1: Single-arm dumbbell row:
3010 tempo/4 sets x 5 cluster reps
2 minutes rest
B2: Decline shoulder-width bench press:
4010 tempo/4 sets x 5 cluster reps
2 minutes rest
124
FLex
REFERENCE
1. Stone MH, Sands W, Pierce K, et al. Power and power
potentiation among weightlifters: preliminary
study.Int J Sports Physiol Perform. 2008; 3: 5567
In case you missed last months issue, you
can buy a back issue in print format from
backissues.flexonline.co.uk or in digital format
from https://dig.flexonline.eu/
paVEl ythJall
CLUSTER BOMB
ADVANCED BODYBUILDING
BY Matt Porter
HEAVY SQUATS
FOR BIG ARMS?
The truth behind it all
126
FLEX
Chris luND
FLEX EXPERT
FLEX EXPERT
PUMP IT
BY Brad Schoenfeld
CHASE THE
PUMP FOR
GREATER GAINS
If youve seen Pumping
Iron, you may recall
Arnold saying the following:
The most satisfying feeling
you can get in the gym is the
pump. Lets say you train your
biceps. The blood is rushing into
FLEX
127
FLEX expert
by Anth the FreAk BAiles, IFbb pro and 2012 brItIsh champIon
ASK THE
FREAK
PUMP UP the VOlUMe?
I notice from your videos online that
you tend to favour a low volume, high
intensity style of training. Have you
ever tried higher volume training?
Yes, I have occasionally trained with higher
volumemore sets, more reps, more days in
the gymespecially in my younger years. It
just never seemed to work for me. My strength
levels never really improved and my muscle
growth seemed to be very slow.
A few years ago I tried higher volume again,
just for a change and to see how it worked
out. Even then I found my progress slowed
down, I was more tired than usual, I slept
badly and had a poor appetiteall the signs
of overtraining. As soon as I cut back on the
days in the gym, the number of sets and
amount of exercises per body part, I felt like
I was improving again.
Now, Im not saying high volume training
doesnt work; it just doesnt work for me. It is
great for some, but theyre generally the more
genetically gifted individuals.
As a gym owner, I see it every day. Guys
come in six or seven days a week, making zero
progress in size or strength. Sure, if youre just
aiming to keep fit, go to the gym as often as
you like. But if youre trying to build muscle,
you need to give the body time to rest and
repair. Im a big believer in the old saying You
can train hard or long, but not both. Think of
sprinters and marathon runnerswhos
packing more muscle?
ChristOphEr BailEy
ChArles GlAss
You recently trained with Charles Glass
at Golds Gym in California. How was that
experience?
Training with Charles Glass has been on my
to-do list ever since I started bodybuilding.
Hes trained many greatsFlex Wheeler,
Shawn Rhoden and Dexter Jackson, to name
just a few. Did I think his methods would
produce some new, crazy muscle gains? No.
But I have always wanted to train with him,
just for the experience.
128
FLex
PHIL OR KAI?
What were your thoughts on the 2014
Olympia placings?
Judging by what I saw at the finals, I
thought Phil Heath was the clear winner.
Unless he comes in really off or gets injured
he is always going to be tough to beat. Even
an 80% Phil Heath will be hard to knock off
the Olympia throne.
FLEX
129
Bill COmstOCk
Heathtough to beat
FLEX ExpErT
THE FREAKspeaks
EASE OFF YOUR PINS
I read that you stop leg training and
cardio a week from a contestwhy?
Your legs can take quite a beating precontest. Most bodybuilders tend to increase
their cardio a lot just before theyre due to
get on stage and end up being somewhat
overtrained due to a combination of less
sleep, less food and more stress. This, along
with intense leg training sessions, hits the
legs hard.
My legs also tend to hold water. Once I
stop the cardio and leg training, the water
dissipates and my separation and cuts get
deeper. Look at it this way: if you havent
lost the body fat you need to by seven days
out, you are not going to.
Get yourself where you need to be by
around a week out, drop the cardio and leg
training, and I pretty much guarantee your
legs will have better separation and cuts.
They wont lose any sizetrust me.
I remember Dorian Yates telling me he
would stop training legs up to two weeks
out. If its good enough for a six-time
Mr Olympia its good enough for me! FLEX
FREAK
TWEETS
IrememberDorIan
YatestellIngme
hewoulDstop
traInInglegsup
totwoweeksout.
IfItsgooDenough
forasIx-tIme
mrolYmpIaItsgooD
enoughforme!
130
FLEx
kEViN hOrtON
Brandmark
Logotype
84%
Protein
908g
RRP 49.99
NOW 29.99
76%
Protein
908g
RRP 34.99
NOW 18.99
Thermocuts
60 Capsules
RRP 24.99
NOW 14.99
Creatine
1Kg
RRP 29.99
NOW 19.99
Available at fitness-superstore.co.uk/FX
EUROPEAN
MUSCLE
A TRUE SUPERHEAVYWEIGHT!
132
fleX
Regiane Da Silva
Front
double
biceps
FLEX
133
Lat spread
THE WIZARD
WORKS HIS MAGIC
134
FLEX
ChristOphEr BailEy
DANGEROUS CLARENCE
BREAKING THROUGH
EURO BABE
ALERT
n This month its the rather stunning
guy CamErON
igOr kOpCEk
FLEX
135
CLASSIC MUSCLE
The The
mosTmosT
aesTheTic
physiques
of yesTerday
and Todayand Today
ceLeBraTinG
aesTheTic
physiques
of yesTerday
Ben Taylor
YOUNG AND
GIFTED
The explosion in popularity of
the new bodybuilding classes
has led to the creation of several new
categories.
Junior mens physique and bikini fitness are
the latest additions to the programme. They
were staged at the Ultimate BeginnersStars
of Tomorrow contest in the last UKBFF event
of 2014.
Its yet to be decided whether they will
become regular fixtures on the calendar but
judging by the quality of the winners, there is
no shortage of young talent.
136
FLEX
Shannon Mackie
IN THIS MONTHS
CLASSIC MUSCLE
n ryan John-BapTisTe
New British IFBB mens physique
pro
n GizeLLe hiGGinson
International businesswoman and
bikini competitor
n ryan Terry
Why Im tempted to switch to
bodybuilding
n nina ross
British bikini pro on why she trains
for strength
n mohammed Benaziza
Chris Lund looks back at the IFBB
pros career
ChristOphEr BailEy
Aurora McMaster
Powertec has gained a very strong following of repeat customers. The main reason being,
full
our equipment is carefully designed and engineered to be precise in motion. We came from the
commercial gym background so we have many years of experience in building equipment for the most
demanding market that accepts nothing less then perfection.
Powertec owns its factory so aside from having a highly experienced workforce; we can also control and
maintain our quality. We have always done all production procedures under one roof. We source only the
finest materials and component parts available.
POWERTEC WARRANTY
P
H
Home
Consumer: Lifetime on frame and all parts.
Light Commercial: Lifetime on frame, 2 years on all parts
L
Workbench
Leverage Gym
Was 1,149
Now 899
Workbench Rack
Wor
System
Was 499
Now 359
Leverage Squat/
Calf
Was 559
Now 509
Isolateral Leverage
Muti Press
Was 699
Now 549
Olympic Bench
Was 359
Now 269
6 MONTHS LATER
(Subject to status) Please
call for full details or a
written quotation
Find us on...
Surrey
Manchester
287 Talbot Rd,
Stretford
Manchester
M32 0YA
Chester
157-167 Foregate St
Chester
CH1 1HF
Gloucester
2 Fullers Ct
Westgate St
Gloucester
GL1 2UN
Kent
classic
muscle
By John Plummer
PhotograPhy By christoPher Bailey
THE PROFESSIONAL
Ryan John-Baptiste is an IFBB pro after winning the
mens physique British Championships
Prison officer Ryan John-Baptistes
mens physique career didnt start
too wellhe placed third at a local contest.
But he kept training hard and a year later won
the English Grand Prix and British Championships to become the UKs second IFBB pro
after Ryan Terry.
FLEX: When and why did you start weight
training?
RYAN JOHN-BAPTISTE: At the age of 18
I was involved in athletics. Now and again
during training we would come in and do 15-20
minutes of weight training. This was the first
time I was introduced to weights. From then
on I started to go to the gym with a few friends,
not really knowing what we were doing.
We werent that serious but we could see
improvements. As time went on and I started
gaining fitness qualifications I began to enjoy
it a lot more, and sports took a back seat.
How did you get into competing?
In 2009 I was at home reading
Muscle&Fitness and wondering how these
guys got into the magazines. I searched on
the internet and the FAME championships
popped up. One of the prizes was to feature
in a magazine so it was a perfect opportunity
to achieve that goal.
Why do you prefer mens physique?
What I like about this class is that I can
train like a bodybuilder but do not have the
pressure of having to put on too much muscle
to compete at the highest level. The mens
physique category is a lot more achievable
and carries a more desirable look, which will
therefore inspire others.
How do you respond to criticism about not
showing your legs?
Great question. I normally post a photo of my
legs or I tell them to join me for one of my leg
sessionsthen they will realise how hard I
train them.
138
FLEX
RYAN
JOHNBAPTISTE
Age: 30
Place of birth: North London
Lives: Surrey
Height: 183 cm (6 ft)
Weight: 89 kg (196 lbs)
competition/95 kg (209 lbs)
off-season
Career highlight: 2014 UKBFF
British Championships overall
mens physique champion
Ambition: To step on the
Olympia stage
Sponsor: Optimum Nutrition
To contact: www.Ironmuscle.tv
or on Twitter @RJBaptiste
My aiM is to
reach the
olyMpia stage
FLEX
139
classic
muScle
By John Plummer
INTERNATIONAL
AMBITIONS
Gizelle Higginson doesnt let running two businesses
on two continents stop her from getting in shape
In seven contests in 2014, Gizelle
Higginson established herself as a
leading national and international bikini
fitness competitor. She won her class at the
UK Nationals, placed sixth at the British
Championships and rounded off the year with
a stunning silver medal at the Amateur Olympia
Africa. She also runs health and safety training
and consultancy companies in the UK and
South Africa.
140
FLEX
GIZELLE
HIGGINSON
Age: 32
Place of birth: South Africa
Lives: Staffordshire and London
Height: 160 cm (5 ft 3 ins)
Weight: 51 kg (112 lbs)
Career highlight: Winning the UK
Nationals and winning silver in my
home country at the first Amateur
Olympia Africa
Ambition: To become an IFBB pro
and inspire others to compete
Sponsor: Decibel Nutrition
To contact:
www.gizellehigginson.co.uk;
Facebook GizelleHigginsonFitness;
Twitter @Giz_Fitness;
Instagram @Gizellehigginson
FLEX
141
classic
muscle
RYAN
TERRY
142
FLEX
ChristOphEr BailEy
Scan to see
full range
Now 1,999
Multi-Press/Sqt Rack
Was 499
Now 1,099
Now 399
Body-Solid has grown to become the countrys largest supplier of home gyms and strength
training equipment. The name is synonymous with quality, performance and value. We are
dedicat
dedicated to making our customers bigger, faster, stronger and most of all ...healthier!
CALL US TO TO
C
RECIEVE A FREE
RE
CATALOGUE!
Smith Machine
Was 499
Now 199
Now 349
Squat Rack
R
Was 159
Now 129
For over 15 years Powerline Strength Training Equipment has been saving our customers from the
expense, travel time, and hassle of the gym. From the privacy of your own home, you can perform
the same exercises to trim, tone, and build the body you want on your own schedule.
Scan to see
full range
Surrey
Manchester
287 Talbot Rd,
Stretford
Manchester
M32 0YA
Chester
157-167 Foregate St
Chester
CH1 1HF
Gloucester
2 Fullers Ct
Westgate St
Gloucester
GL1 2UN
Kent
Leeds
classic
muscle
make the gains necessary to compete.
I was then fortunate to be introduced to a
well-known nutritionist called Ken Roscoe
from Team Foodtech while prepping for my
first competition four years ago.
That show was a male pageant called
Mister International, and, if I won, it had the
potential to change my life completely. I was
desperate to do well and knew bringing the
best physique possible to the stage would
greatly enhance my chances.
After a few months of working with Ken
following a regimented nutrition plan and
training regime, my physique developed
considerably. The hard work and dedication
paid off when I was crowned Mister International in November 2010. That was the
start of everything.
On returning home I was approached by
USN to become a brand ambassador. This
was a dream come true and made me realise
the opportunities that were suddenly open
to me with that kind of sponsorship and
support.
I would lIke to
show my legs off,
even just once,
In a bodybuIldIng
lIne-up
I began to consider competing in bodybuilding but at the time there wasnt mens
physique in the UK so the classic bodybuilding
category, which limits weight according to
height, became my focus.
Even in this less extreme category I knew
I had to add a lot of muscle before I was ready
to step on stage, so I got my head down and
went to work.
During this time, I started to get a fair
amount of modelling and TV work on the
back of winning Mister International. Before
long, I was so busy I handed in my notice on
my job as a plumber and started modelling
full-time.
I discussed my goal of competing in classic
bodybuilding with my sponsors and although
they were fully supportive, mens physique
had just started and it was clear they
preferred this more attainable and marketable look. From their point of view, they were
already working with Dave Titterton and IFBB
pro bodybuilder Lee Powell so they catered
for the hardcore market.
Had I gone into bodybuilding, even classic
bodybuilding, I could have jeopardised my
modelling career and become less appealing
144
FLEX
simON hOWarD
CLASSIC AMBITION
Scan to see
full range
Call us to to
recie
recieve
a FREE
catalogue!
cat
Cable ts
hmen
Attac
7.99
from
20Kg
Dumbbell Set
29.99
O
Sta lylm
nda pic
/
rd
fro
m Discs
per 1.5
Kg 9
yl
Vin et
g
S
30K bell
b
m
Du
99
&
Bars
t Sets
h
g
i
e
W
45.
69.99
from
Sports
Nutrition
from 9.99
Find us on...
www.fitness-superstore.co.uk/FX
Northampton
Surrey
Manchester
287 Talbot Rd,
Stretford
Manchester
M32 0YA
Chester
157-167 Foregate St
Chester
CH1 1HF
Gloucester
2 Fullers Ct
Westgate St
Gloucester
GL1 2UN
Kent
Leeds
classic
muscle
NINA ROSS
Dont just
Do more sets
You may be wondering why Im focusing
solely on weight as a means of progressive
overload. The reason is that all other forms
of periodisation have empirically produced
moderate results at best.
I dont agree with those who claim volume
is an appropriate means of progressive
overload. An optimal programme already
utilises the optimal volume so more volume
only results in overreaching.
Decreasing rest intervals, increasing time
under tension all these kinds of things may
make it seem as though youre progressing
but several macrocycles later youll find youre
no bigger or stronger than you were before.
Also, anything that pushes the adaptations
towards greater endurance rather than
strength is not sustainable, in my experience.
This doesnt mean I dont think there is
a time and place for such techniques but
I believe it is impossible to become bigger
without becoming stronger (although the
NINAS WORKOUT
EXERCISE
SETS
REPS
REST
1 Deep Squat
4 working sets
8-10
2 mins minimum
4 working sets
8-10
2 mins minimum
3 working sets
8-10
2 mins minimum
3 working sets
8-10
2 mins minimum
4b Calf Jump
4 working sets
8-10
2 mins minimum
146
FLEX
Strength
training and
the phySiological
adaptionS it
bringS have many
benefitS, including
an increaSe in
teStoSterone
levelS
reverse is possible). So any programme that
does not increase strength is highly unlikely
to result in considerable muscle hypertrophy.
When training for competitions I use this
approach to home in on any areas I need to
improve.
Of course, nobody can continue to progress
by adding weight continually. Therefore
I monitor when my clients stall at a weight.
If they stall twice at the same weight,
I change the periodisation programme or
exercise. If one stalled in, say, October and
then stalls on a much higher weight in
December I usually just deload and reset
the progression track.
Strength training and the physiological
adaptions it brings have many benefits,
including an increase in testosterone levels.
So forcing your body to keep striving to lift
heavier weights causes elevations in
testosterone levels and this in turn helps
to build muscle.
I usually do my strength and maximum
effort lifts at the beginning of my sessions
because I find this gives me much more
mental focus, and the release of endorphins
increases my drive for the remainder of the
session.
If your training doesnt emphasise
strength, try the workout at left; once
you have mastered it consider adopting
a periodised approach to progress. FLeX
Nina Ross is a British IFBB bikini pro. She is a
two-time British champion, first in bodyfitness
and then in bikini fitness
FLEX
147
kEViN hOrtON
148
FLEX
150
FLEX
151
152
FLEX
153
CONTEST CAREER
1987
IFBB World Amateur Championships,
Lightweight, 1st
1988
Grand Prix France, 8th
Mr Olympia, 11th
1989
Grand Prix Finland, 3rd
Grand Prix France, 4th
Grand Prix Germany, 3rd
Grand Prix Holland, 2nd
Grand Prix Spain (2), 4th
Grand Prix Spain, 4th
Grand Prix Sweden, 5th
Mr Olympia, 5th
1990
Grand Prix England, 1st
Grand Prix Finland, 1st
Grand Prix France, 1st
Grand Prix Germany, 1st
Grand Prix Holland, 2nd
Grand Prix Italy, 1st
Night of Champions, 1st
1991
Arnold Classic, 11th
Ironman Pro Invitational, 9th
1992
Arnold Classic, 2nd
Mr Olympia, 5th
Pittsburgh Pro Invitational, 7th
Grand Prix England, 4th
Grand Prix Germany, 2nd
Grand Prix Italy, 1st
Grand Prix Holland, 1st
154
FLEX
*
WHEN YOU SUBSCRIBE TO FLEX
DVD
or
BLUERAY
usual price
24.99
Go online:
www.subscription.co.uk/flex/fx45
facebook.com/flexonlineuk
*Offer available to UK direct debit subscribers only. 16.99 every 6 months (6 Issues). Limited stocks. Subscriptions may
be cancelled by providing 28 days notice prior to the first anniversary of the subscription. Please allow 28 days
for delivery of gift. This offer is not available to Digital Edition subscribers
UNDER THE
MICROSCOPE
Taking a purely scientific look at the best products
in the world of sports supplements
We examine the critical active
ingredients in various sports
supplements. We award high marks to
those with existing supportive data,
real-world results and innovation in
formulation.
Here we put BEaST CrEaTUrE under the
microscope.
Creature is a speciality powdered
product that contains five different forms of
creatine (CreaPure creatine monohydrate,
CreaTrona buffered creatine, Creatine
MagnaPower, creatine alpha-ketoglutarate, creatine anhydrous) along with two
other ingredients that may enhance
creatine uptake into skeletal muscle
AstraGin and Cinnulin PF. While there are
no studies comparing Creature to single
forms of creatine, the theoretical
advantage of this formula is that
156
FLEX
The RaTings
HHHHH Outstanding scientific research on
humans available
HHHH Solid research available; anecdotally
effective
HHH Not much human research available
but premise is sound
DEAN
LESIAK
For the last 10 years, anybody
wanting to be British lightheavyweight champion has had to
get past the wide frame of Dean
Lesiak. Few have succeeded. Lesiak
won the title for a second time at the
latest British Championships and has
twice finished second. Hes consistently
good and frequently excellent, with tons
of muscle and a knack of getting in great
shape. FLEX
PREVIOUS
WINNER
ChristOphEr BailEy
158
FLEX
Filling in
TThe Blanks
JasON BrEEZE
Jay Cutler on
the workouts that
made him a four-time
Mr Olympia
The One
TO WaTch
Plus all the other training, nutrition, news and gossip you have come
to expect from the worlds number one bodybuilding magazine!
facebook.com/flexonlineuk
www.flexonline.co.uk
000
FLEX
Bill COmstOCk
hOWling WOlF
lEE arChEr
The
King
of 212
gary phillips
160
FLEX