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INSIDE THIS MONTH Cover photo by RALPH DEHAAN/
Courtesy Weider Health & Fitness
FEATURES
102 UPPER ECHELON
Shawn Rhoden is one of the
top threats to Phil Heath’s five-
PAGE year Olympia reign. Here’s how
36
he maximizes his upper-
body size and cuts.
112 GROW YOUR GUNS

HOW TO Jose Raymond continues his
HULK OUT onslaught for the 212 Olympia.
Lou Ferrigno’s
incredible 10-step
124 BIG PICTURES
The greatest Mr. Olympia pho-
guide to monster- tos of all time.
making sets.
136 CHEST MASTER
Flex Lewis explains how to
grow stubborn pecs.
146 IS IT WORTH IT?

The winningest
Mr. Olympias and
long-term health.
156 HEART-STOPPER
Former Hooters waitress, reg-
istered nurse, and IFBB bikini
pro Janet Layug’s steamy photo
shoot. We have a flatliner!
164 THRILL OF THE GRILL

Get adventurous with these
unique eats.
172 BEHIND THE LENS

Per Bernal’s vision of
bodybuilding as art.
180 BACK TO AESTHETICS

Danny Hester and Stan
McQuay usher in the IFBB’s
new Classic Physique division
with muscle-chiseling back and
chest workouts.
190 A CUT ABOVE

Jay Cutler’s 25 top-two
finishes at the Mr. Olympia.
202 KING OF THE

MOUNTAIN
Build a dominating pair of
legs with John Meadows’
Mountain Dog Training.
14 FLEX |
INSIDE THIS MONTH JUNE 2016
216
72 64
PAGE DEPARTMENTS
92 18 CHAIRMAN’S LETTER
A message from our
chairman, president, and
Flex Lewis’ legacy, and more.
71 LIFT
CEO, David J. Pecker. Expert training knowledge for your
next workout.
20 ONLINE
Stay current with all the hot topics 91 FOOD & SUPPS
trending now at FLEXonline.com. Foods to help your mass-gaining
and fat-torching needs.
22 HIT LIST
What you need to know this 211 LAST SET
month to make life worth living. Troy Alves shares two decades of
gym lessons, Kai Greene sweeps
26 JUST THE FACTS the Arnolds, mass monsters go
The latest groundbreaking head-to-head, and much more.
research and must-have tips in
the training and nutrition universe. 224 THE SHOT
Jason Huh and the wheels that
57 1ST SET rolled over the competition at the
Phil Heath plans a museum day, 2010 USA.
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FROM THE CHAIRMAN
BIG CHAIRMAN AND CHIEF EXECUTIVE OFFICER

DAVID PECKER
IMPACT
LOU FERRIGNO’S GREATEST
EDITORIAL
Editor in Chief
SHAWN PERINE
Managing Editor, Enthusiast Group/Books
BRIAN GOOD
ADVERTISING
EVP/Group Publishing Director
CHRIS SCARDINO
Associate Publisher-Integrated Marketing
JAMES CRESS
MUSCLE ISN’T HIS BICEPS OR West Coast Editor DAVE IAN LEE Advertising Director DARA MARKUS
PECS—IT’S HIS HEART Senior Editor ZACK ZEIGLER Marketing Manager SAMANTHA DITATA
Senior Writer GREG MERRITT
Q Once again I’m proud to feature my good EASTERN SALES OFFICE
Senior Web Editor ANGELICA NEBBIA
friend Lou Ferrigno on the cover of FLEX 4 New York Plaza,
Editor ANDREW GUTMAN
magazine, not just because of my personal 4th Floor, New York,
Copy Chief PEARL AMY SVERDLIN
relationship with him but also because NY 10004; (212) 339-1900;
Copy Editors
I value what he represents: the ability to fax (212) 510-1947
JEFF TOMKO, HEIDI JACOBS,
not just overcome setbacks but also to Digital Sales Manager MIKE MYERS
MARC BAILES
leave them in the dust. Digital Account Manager DAS RIOS
Research JAMES RILEY
I’m sure you know how Lou suffered a Business Manager IVELISE ESTREMERA
Editorial Production Director
devastating ear infection as an infant that Administrative Assistant TRACY GUNTHORPE
RUSSELL MENDOZA
left him mostly deaf; how he grew up a
Editorial Associate Director DETROIT SALES OFFICE
skinny, bespectacled kid with a hearing aid
VICTOR KIM RPM Associates, 285 Coats Road,
in a tough part of Brooklyn; how he lived
Digital Director DECLAN O’KELLY Suite 206, Lake Orion, MI 48362;
under the stern eye of an imposing father.
Accounting Clerk JASON WILLIAMS (248) 690-7013
Yet, through the pages of this magazine, as
Detroit Sales Representative JAY GAGEN
well as in his cherished comic books, Lou
ART
found an escape, into a world where he MIDWESTERN SALES OFFICE
Art Director SEAN OTTO
was as big, strong, and heroic as the guys 1005 West Grove Street, Arlington Heights,
Photo Director ANTHONY NOLAN
he read about. One comic character who IL 60005; (312) 545-8041; fax (847) 749-0469
Photo Assistant GABY CHIANG
particularly resonated with him was The Sales Director DARRIN KLAPPRODT
Incredible Hulk. Young Lou would day-
EDITORIAL CONTRIBUTORS WESTERN SALES OFFICE
dream about being as big and powerful as
BRYAN HAYCOCK, 6420 Wilshire Blvd., 15th Floor,
the Hulk. Little did he know…
JOE WUEBBEN, MICHAEL BERG, Los Angeles, CA 90048; (818) 595-0473
Never one to simply daydream, Lou
STEVEN STIEFEL, ADAM BIBLE Account Manager TALIN BOUSTANI
put his desires to action and began lifting
weights and consuming extra protein, and SOUTHEASTERN SALES OFFICE
PHOTO & ART CONTRIBUTORS 1000 American Media Way, Boca Raton,
soon he began to grow, and grow, and
Photographers FL 33464-1000; (800) 500-1012;
grow. By the time he competed against his
JASON BREEZE, fax (561) 266-0664
boyhood hero, Arnold Schwarzenegger,
CHARLES LOWTHIAN, PER BERNAL
in the 1974 and ’75 Mr. Olympias, he stood WEIDER PUBLICATIONS, LLC
Contributors
nearly 6'5" and weighed 275 pounds. Gone A SUBSIDIARY OF AMERICAN MEDIA, INC.
RON AVIDAN, ALBERT BUSEK, CARUSO,
were the days of feeling weak and inse-
BILL COMSTOCK, ISAAC HINDS, CHAIRMAN, PRESIDENT
cure. Never would Lou be bullied again.
KEVIN HORTON, CHRIS LUND, & CHIEF EXECUTIVE OFFICER
Today, Lou speaks around the globe
PAVEL YTHJALL, ART ZELLER DAVID PECKER
on behalf of organizations dedicated
to empowering the disadvantaged and Executive Vice President/
PRODUCTION Chief Marketing Officer KEVIN HYSON
disabled. He tells those who feel as he
Production Manager ANN MCCAFFREY Executive Vice President/Chief Financial Officer/
once did to dream big, to never back
Distribution Manager MARC MELCHER Treasurer CHRIS POLIMENI
down, and always to exercise. Lou
Ferrigno knows well the power of exer- Executive Vice President, Digital Media
cise, not only in how it develops the body INTERNATIONAL PUBLISHING, Operations/CIO DAVID THOMPSON
but also one’s confidence and ability to live ENTHUSIAST GROUP Senior Vice President/Chief Digital Officer
a richer life on the whole. It’s a doctrine we Group Publisher SAMANTHA LUND BRIAN KROSKI
espouse in every issue of this magazine. TEL: +44 (1) 1423 550 848 Senior Vice President, Operations ROB M. O’NEILL
Congratulations, Lou, on all of your e-mail: slund@weideruk.com Vice President, Consumer Marketing
success. This cover, like all your others, is EPHRAIM R. BRENNAN
well deserved.
President of the IFBB Professional League
JIM MANION
Founder and Chairman Emeritus
JOE WEIDER (1920–2013)
FOREIGN EDITIONS
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DISCLAIMER Please consult your physician before beginning any exercise

or diet program, or when making changes in an existing program.
PRINTED IN USA
WE ASSUME NO RESPONSIBILITY FOR RETURNING
UNSOLICITED MATERIAL, INCLUDING BUT NOT LIMITED TO PHOTOS,
ARTWORK, MANUSCRIPTS, AND LETTERS.
18 FLEX | JUNE ’16

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BEHIND-THE- SOCIAL
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Q You’ve got the poster of
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10 THINGS TO KNOW THIS MONTH
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HIT LIST
QOlympia quali-
fications are at
stake as IFBB
pros battle
for top honors
at the Toronto
Pro Super-
show at the
Metro Toronto
Convention
Centre. The
event also
features guest
poser Mamdouh
Elssbiay, an
expo, and the
Absolute Touch
IFBB Fit Model
Championships,
with winners
qualifying for
the FLEX Bikini
Model and Male
Model Searches
at Olympia
Weekend.
torontopro
supershow.com
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JUST THE FACTS TRAINING
250,000
TRUE & TRI’D
Q
The average number of muscle

fibers believed to comprise the biceps.
CLENCH TIME
Q Clenching your jaw may increase
strength output. This is called “con-
current activation potentiation.” Re-
searchers from Spain showed that a
customized bite-aligning mouthpiece
provoked a significant ergogenic
effect on measures of maximal upper
body isometric strength and lower
body muscular power.
STAND UP
STAY QNorway
SINGLE researchers
examined the
Q A Journal
of Strength effects of body
and Con- position (seated
ditioning and standing)
Research and loading
study showed modality (barbell
that aerobic and dumbbells)
and strength on 1RM strength
workouts and neuromus-
back-to-back cular activ-
and six hours ity in shoulder
apart inter- presses.
fered with The standing
gains. It’s best dumbbell press,
to not perform which required
both types of the greatest sta-
training on the bility, produced
same day for the highest
performance neuromuscular
gains. activity of the
deltoid muscles.
CHARLES LOWTHIAN
IS IT THE SHOES?
QA study from Australia’s Southern Cross University
tested normal sport training shoes and powerlifting
shoes while doing barbell squats. Researchers found no
difference other than those wearing weightlifting shoes
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JUST THE FACTS HEALTH & NUTRITION
PICK PULSES TO
DROP POUNDS
Q Pulses (legumes harvested for
the dry seed, like beans and lentils) PROCESS THIS
may help cinch your waist, says a Q
meta-analysis of clinical trials in the
American Journal of Clinical Nutri-
tion. Subjects lost an average of
three-fourths of a pound over six
weeks by eating three-fourths of
a cup of pulses per day, with no
change to their diet or activity levels.
BUG
JUICE
QResveratrol, a
plant compound
found in red
wine, has been
known to protect
the heart. An
American Soci-
ety for Micro-
HIGH- biology study
reported that
CARB the antioxidant
appears to in-
HEART hibit gut bacteria
from producing
BARB an ingredient
High-carb that can lead to
shakes may the formation of
damage your plaque buildup in
heart. In a arteries.
study from
the Vander-
bilt U. Medi-
cal Center, a
study of 33
OIL
people found UP?
that in the six Q Fish oil
hours after (omega-
drinking a 3s) helps
264-calorie with heart
high-carb health, fights
mixture, they inflammation,
produced and even
less than lengthens life.
normal levels But research
of a hormone in Physiologi-
that protects cal Reports
the heart showed that
by reduc- subjects who
97
ing blood got 5 grams
pressure every day for
and ridding eight weeks
the body of while continu-
excess salt. ing their Percentage of Americans
Researchers normal weight- missing the tenets of
say that an lifting routines excellent health—diet,
increase in showed no
increase in exercise, lower body fat,
GETTY IMAGES
glucose may
be to blame. strength or and no smoking—says a
muscle mass. new study from Oregon
State U.
Lou Ferrigno’s 10-step guide to
monster-making sets
BY GREG MERRITT PHOTOGRAPHS COURTESY OF WEIDER HEALTH & FITNESS & SHANNA FERRIGNO
STEP 1 SELECT
THE EXERCISE
When he was building a Hulk-worthy physique in the
’70s, Ferrigno didn’t have a plethora of machine-exer-
cise options. In addition to free weights, he was limited
to basic cable and lever lifts. To fill out his big frame,
he focused on gaining strength in the barbell and
dumbbell basics. Just look at his shoulder workouts.
“When I first started training, I hated doing overhead
presses,” he said. “My arms were so long that I was
especially weak in that movement. But overhead
pressing is so vital to good shoulder development that
I just had to force myself to do it in every shoulder
routine. I began to progress best when I emphasized
dumbbell shoulder presses.”
His chest workouts were similar. Like Ronnie
Coleman 30 years later, when Ferrigno was train-
ing for the 1974 and 1975 Mr. Olympias, he did bench
presses, incline presses, and decline presses in
every chest workout. More likely than not, whatever
exercise Ferrigno chose it was done with a barbell or
dumbbells. “The free-weight compound exercises let
you lift the most weight, and they hit multiple muscles
at once and force you to balance the weight. All of that
helps to build more muscle than an isolation exercise
or a machine exercise.” There’s room for all styles of
exercises in a routine, but for hulking mass the best
choice is usually compound and free weight.
mrolympia.com 37
STEP 2 STEP 4
VISUALIZE GET HELP
SUCCESS From his initial workouts in New
“Without the mind, training and York City in the late ’60s to his early
diet both approach 0% effective- ’90s Olympia comeback sessions in
ness,” Ferrigno averred when he Southern California, Ferrigno almost
was at his ’70s peak. “I spend a always trained with a partner. That
good 60 to 90 minutes psych- person would not only spot him
ing myself up before a workout. and encourage him but also offer
You don’t have to think about helping hands when a set faltered
only training during that time, but so he could eke out more reps (see
you need to eliminate negativity Step 9). To illustrate the encourage-
and focus only on the positive. ment part, let’s journey back to the
I think about what body part I summer of 1975 when 23-year-old
have to train, what exercises I Ferrigno was toiling in R&J Health
plan to do, the weights I’m going Studio in Brooklyn in preparation
to use, how I’m going to feel, and for the Mr. Olympia and a rematch
what my muscles are going to with Arnold Schwarzenegger. The
look like. Once you’ve visualized Pumping Iron cameras captured
all that, it’s much easier to make Ferrigno psyching up before a set
it a reality. Then I go to the gym of 245-pound standing shoulder
and put 100% into my workout. presses, but he wasn’t alone. “How
All the while until my first set and many, Hank?” Ferrigno asks as he
throughout the workout, I’m reaf- grips the bar. “Come on! I want to
firming that I’m going to achieve see 10!” Ferrigno’s partner, Hank
my goals and create the workout Chavis, bellows back, punctuating
I visualized.” the sentence with a finger in the
behemoth’s face. “You’re going to do
it, too! Come on, Lou, you’re going to
STEP 3 wipe him out!” Then, with every rep,
Chavis shouts encouragement.
SET A TARGET
The man immortalized in green
body paint and frayed capri
pants knew how many reps he LOU BY THE NUMBERS
wanted to get before he launched
59
each set. That tally could vary
from as few as six to as many
as 20. He pyramided the sets of
his most basic exercises, typi-
cally progressing from 12 reps to
10 to eight to an apex set of six
over four sets with progressively
heavier resistance. He might fin-
ish with a fifth set of 10 reps with
a lighter weight. With other exer-
Chest measure-
cises, he typically did straight ment in inches,
sets of 12 reps.
“I believe in moderately heavy
unverified (’70s)
weights, very strict form, and
21
moderate reps,” Ferrigno said.
“Some people say you shouldn’t
limit yourself by making a rep
target before the set begins,
but you should know about how
many reps you’re going to get for
any exercise you do regularly.
Focus on that number, and if you
can get an extra rep, that’s great.
Those people who are always Age when he
trying to use more weight or do
more reps tend to use sloppy
won 1973
form. I want to keep my form Mr. Universe
strict to avoid injuries.”

FOR FERRIGNO,
THESE PHOTOS
CAPTURE HIM
IN HIS 40S WHEN HE
MADE HIS 1992–94
COMEBACK.
LOU BY THE
NUMBERS
4 IFBB
victories
STEP 5 CUT (SOME) CORNERS

With the exercise selected, success visualized, a This may not have been significant to 5'5" Franco
rep target, and a partner goading him to reach that Columbu because the entire movement was relatively
target, it’s time to go to work. The set begins. Ferrigno short for him. But to 6'5" Ferrigno it mattered.
focused on strict form, but that didn’t necessarily “My goal is to always keep the tension on the tar-
mean a full range of motion. In part because of his geted muscles,” Ferrigno stated. “That can be difficult
long limbs, the ROM that worked best for him was in a compound exercise because more than one muscle
sometimes shorter than full. If you look again at that is working. So there are times when I’ll avoid locking out
Pumping Iron scene, you’ll notice he doesn’t lock out or going too deep in order to make sure I put the maxi-
any of his overhead presses. The final push involves mum stress where I want it to be. I also want to avoid
more triceps than delts and is the most difficult seg- resting points. There’s no point during a set when I want
ment of the lift, so he’s able to use more weight and to rest. I want to keep working and keep the tension on
put more stress on his shoulders by not locking out. my muscles from the start to the finish.”

LOU BY THE NUMBERS
57 Actor
credits on
IMDB 117 Appearance
(“self”) credits
on IMDB 82 The Incredible
Hulk episodes
(1977–82)
STEP 6
MAINTAIN
THE TEMPO
Go too fast and you’re liable to get
sloppy. Go too slow and you limit the
number of reps you can tally. Big
Lou always strived for that just-right
middle ground. “I want to keep the
weight under control and steadily
moving,” he explained. “Some guys
focus on lowering the weight slowly
and then firing it up fast, but I lower
and raise the weight at the same
speed. The important thing is to
maintain a tempo that lets you focus
on your muscles. If you’re too fo-
cused on switching up the speed of
the weight when going up or down,
you’re already missing the point.”
STEP 7 FOCUS
THE STRESS
This two-time Mr. Universe pre-
exhausted and supersetted to
focus the stress of exercises. For
example, he did dumbbell side
laterals before shoulder presses
to pre-exhaust his medial delts
before the latter compound exer-
cise. He also combined isolation and
compound exercises. Uniquely, he
finished his chest routine (after
the barbell presses in Step 1) with
three supersets of cable crossovers
and dumbbell pullovers (15 reps
each). Doing this better targeted the
pullovers, which primarily work the
lats and serratus, on his pecs.
Whether he used pre-exhaust,
supersets, pyramids, or straight
sets, his focus was always on his
muscles—and often on specific
areas of those muscles. This takes
us back to the “homework” he
did in Step 2. During that time, he
inventoried the areas he wanted to
emphasize in the workout, such as
his upper, inner pecs or his outer-
quad sweeps. Then, during an
appropriate set, he stressed that
area, keeping it tensed. “You can
never let your mind wander during
a set. You have to actually feel your
targeted muscles working.”

© 20116 ProSo
ro urce
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Perform
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anc Product
Prod
ductss, Inc.
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Reserved.
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ect to
to change
ange.. Some
Some rrestr
e icti
estr ct ons may
ay appl
app y.
y
“I WANT TO
KEEP WORKING
AND
FROM
THE START TO
THE FINISH.”
STEP 8 REACH THE END
LOU BY THE NUMBERS
320
Heaviest competitive weight
(1992)

STEP 9
KEEP
GOING
There were excep-
tions. Sometimes,
he kept going.
Almost always this
was on the final
set or two of an
exercise in which
his partner could
apply his hands
and remove some
stress (such as
pulldowns, barbell
curls, or incline
presses), and even
then forced reps
were not some all-
out struggle to eke
out just one more.
“I do forced reps
for all my body
parts, but I think
a lot of guys use
forced reps incor-
rectly,” he said
during his Hulk era.
“They do one very
hard forced rep
and quit. I’d prefer
to do my full set,
have my partner
support 20–25%
of the weight and
then do two to
three forced reps
with him pulling
up the weight
enough to help
me.” Of course,
this required
an experienced
and strong part-
ner familiar with
Ferrigno’s strength
and range of
motion. During his
’90s comeback,
Ferrigno trained
with fellow pro
Frank Hillebrand.
LOU BY THE NUMBERS
17 43
Age
Years between at last
pre-Hulk contest
Olympia and (1994)
comeback

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62
1 SET
ST
Mr. O’s plans for a future trip to
the Weider Museum, the 2016
Flex Lewis’ advice for handling
your business, building your brand,
ALL THE HOT
TOPICS IN
BODYBUILDING
& FITNESS
Remembering the late, great Leroy
Colbert and how he built a pair of arms
PER BERNAL
presidential race, and guest posing at and keeping the dreaded post-contest in the ’50s that still rank as some of the
his namesake contest. rebound blues at bay. best of all time.
PAGE 58 PAGE 60 PAGE 64
mrolympia.com 57
1ST SET ASK THE CHAMP BY Phil Heath, five-time reigning Mr. Olympia
ASK PHIL
Got a question?
Go to FLEXonline.com/
askexperts
INSPIRED
With all your travel, pioneers. Very few know that
have you visited the Stark the modern era of bodybuild- MR. O WOWS
Center (starkcenter.org) in ing originated with Joe and Ben
Austin, TX? Weider bringing it front and THE CROWD
No, but I have a show every center in our society. QAttendees at the 2016 Phil Heath
year in Dallas, and one of these Pro/Am on March 11–12 were treated
days I’m going to make the Have you been asked to the first 2016 onstage guest-
to endorse a candidate posing appearance by Mr. O. The
trip. It would be great to do a
IFBB Pro League divisions included
two-day event with a group— for president?
figure winner Candice Lewis, bikini
like, say, students at the Not yet. I’m not following the pri- winner Margret Gnarr, and men’s
University of Texas and maybe maries closely but I enjoy reading physique champ Freddy Naidu. For
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some at-risk youths—and make the analysis after the debates full results, including NPC winners, go
a learning experience out of it. from those who are better to texasbodybuildingcontests.com.
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1ST SET
ASK THE CHAMP BY Flex Lewis, reigning four-time
Olympia 212 Showdown winner
THE LEWIS LEGACY

THE 212 OLYMPIA CHAMP TAKES CARE OF BUSINESS AND AVOIDS REBOUNDS
How many
hours a week do
you spend man-
aging your many
enterprises?
Every hour, every
day, with every
three hours
designated to
family, store,
brand, businesses
inside and outside
of bodybuilding,
24/7. I don’t have
downtime. I don’t
know what I would
do with downtime.
I’m trying to grow
a legacy—you can’t
rely on a contest
showing to do
that. To create a
legacy and brand,
you need to work
at it tirelessly. That
goes for compet-
ing, traveling,
making contacts,
a continuous pat-
tern of hustle—and
I become a stron-
ger business-
man every year
because of it.
What is the
rebound effect
that 212 guys
talk about?
A lot of com-
petitors relax
their diets after a
show, and there’s
a rebound effect
when it’s very
easy to put on 20
to 30 pounds in a
month’s time.
If they work hard,
they can turn a
lot of that into
muscle. But then
they go into the
off-season and
really relax their
diets, and where
No rebound they were 210
at the show, and
effect here. Not
235 a month after
going crazy on because of the
postcontest calo- rebound, then they
PER BERNAL
ries keeps Lewis go and add more

from blowing up on top of that. It’s
in the off-season. not easy to drop
back down.

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1ST SET WEIDER ATHLETES WEIGH IN
ASK THE ATHLETES
Have a question for
our Weider Athletes?
Ask it on the FLEX
Facebook page for a
chance to see it here.
DANY
GARCIA
When you’re
prepping for a
contest, do you
have a cutoff
time for eating?
My last meal will
come approxi-
mately one hour
before bed. Usual-
ly 9–9:30 p.m. On
most occasions
it will be a protein
and a vegetable,
such as an egg-
white omelet or
a whey/casein
mix. Earlier in my
prep I’ll add in
1–2 teaspoons of
peanut butter or
1 oz of almonds.
All of which will
be pulled as I’m
closer to step-
ping onstage.
WILLIAM
BONAC
Any memorable
moments from
MAMDOUH
working at the
expo at the
Arnold Classic?
Many! It was a
great chance
ELSSBIAY
to be with the
fans and to
meet some of
my bodybuilding
heroes, like the
IFBB’s all-time
best poser, Lee Chevrolet Tahoe SUV.
Labrada, and Yes, I believe I can beat them both.
other IFBB pros That’s what I’m working for every
like Big Ramy and day. Phil’s symmetry and condition-
Akim Williams.
ing are great, and it’s hard to beat a I have a lot of pro friends, like Evan
During the finals
I met one of my
guy with great symmetry, condition- Centopani, Victor, Kai, and Roelly
favorite rappers, ing, and round muscles. Kai is great Winklaar.
50 Cent. It was as well, and my friend. But I’m plan-
hard to believe it
was real.

THIS IS
BANG
JUAN MOREL
If you weren’t a pro body-
builder, what do you think
you’d be doing for a career?
I would definitely be in the fitness
industry. I love being in the gym.
A trainer, a nutritionist, a com-
bination of the two, something
like that—doing something to help
people access their potential.
Captain America: Civil War

came out in May. Are you on
WHEY BLEND
Captain America’s side or
Iron Man’s?
I’m looking forward to that one!
Because of the baby, I haven’t
seen a movie in the theaters
for months. I’d be on Captain
America’s side.
STEVE KUCLO
I heard you have a store now.
What are the details?
You heard right! It’s called VIP
Supplement Warehouse, located
inside our new gym, which is
called Extreme Iron Pro Gym, in
Dallas, TX: 17390 Preston Road,
Suite 360, Dallas, TX 75252.
We feature primarily AllMax Nutri-
tion supps, which makes it easy
to educate people because I
personally use them. And it also
helps promote the company that
sponsors the Kuc’s. We wanted to
create an all-in-one environment
by having the gym and supplement
store together. We also sell food
out of the store—Icon Meals.
JAMES PATRICK (GARCIA); CHARLES LOWTHIAN (BONAC); PER BERNAL (ALL OTHERS)
CODY MONTGOMERY
On a regular day, when you’re
not preparing for a contest,
how many calories do you try
100%
to consume?
My typical diet is around 4,000–
5,000 calories each day and I will
have “high days,” which can go as
high as twice that. WHEY PROTEIN
Are you still a football fan? MAX BANG FOR
Yes, absolutely. I follow quite YOUR BUCK
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the Baltimore Ravens. My
girlfriend, Lindsay, is a die-hard
Ravens fan for life, so that nat-
urally makes me bleed purple. All
in fun, although I love watching and
following quite a few teams!
1ST SET RETRO ATHLETE
“TRAIN WITH
A
MOVE QUICKLY
AND UNDER
CONTROL.”
—LEROY COLBERT

By Greg Merritt
THIS IS
REST
CASEIN
Colbert was one
of the people cho-
sen to eulogize Joe
Weider at his 2013
memorial service.
LEROY
COLBERT
REMEMBERING A TRAILBLAZER WHO BUILT
TWO OF THE BEST ARMS OF HIS ERA
Q Don’t measure Leroy Colbert’s what made him famous in the late
success by his contest record. ’50s and the ’60s as he appeared
Though he won only two smaller in Weider magazines. Colbert, who
titles, he did so at 19 and 20. He decades later was a FLEX editor-
competed for the final time at 21, at-large, struck a biceps pose on a
before a motorcycle accident in second Weider magazine cover in
1955 halted his leg training and 1960, years after his last contest,
competitive career. Colbert, who but while he remained a dedicated
died on Nov. 20 at age 82, is cel- bodybuilder.
ebrated today for three things. The
first is his appearance on a 1953
cover of Muscle Power (a precur- COLBERT ON
sor to FLEX) when newsstands BICEPS TRAINING
were, at best, reluctant to display Q “Sometimes my partner and I would
African-Americans. do burnouts at the end of the workout.
The two other things were his We’d stand facing each other, and I’d MUSCLE RECOVERY
curl a barbell for 10 reps, then hand
arms. When he was a phenom, he
had a stupendously balanced phy-
it to him. Then he’d do 10 and hand it DELAYED MICELLAR
back to me, and I’d do maybe eight CASEIN ABSORPTION
COURTESY OF WEIDER HEALTH & FITNESS
sique with a striking V-taper and and hand it back to him. We’d do this
full legs. If he could’ve continued until we couldn’t even lift our arms
competing, he may have domi- anymore, much less the barbell.”
nated. Instead, his big guns were
EXERCISE SETS REPS

COLBERT’S Alternating Dumbbell Curl 5–6 10–15
BICEPS ROUTINE Dumbbell Concentration Curl 5–6 10–15
CUT AF
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78
LIFT
Is six the magic number? Is eight
enough? The ideal set count for
Samson-level strength. PAGE 72
Injuries suck! Here’s how to stay

healthy so you can train and train and
train… PAGE 74
Should you go wide or narrow to work

that hard-to-hit inner chest? The
answer might surprise you. PAGE 76
Drop-dead gains can be yours with

this super high-intensity technique.
PAGE 80
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Having trouble with your back

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TRAINING TIPS TO POWER UP YOUR WORKOUTS PAGE 86
mrolympia.com 71
LIFT LAB TO GYM BY Bryan Haycock, M.SC.
HOW MUCH
HYPOTHESIS
Q It takes very
little volume to
elicit decent
strength gains
IS ENOUGH?
in novice lifters.
However, expe-
rienced lifters
require higher
volume. How
THE IDEAL NUMBER OF SETS TO KEEP STRENGTH GAINS UP much volume is
optimal for expe-
rienced lifters?
RESEARCH
QU. of Sydney
researchers
compared three
different volumes
of squats using
experienced lift-
ers. Group A did
one set, group B
did four sets, and
group C did eight
sets. All groups
used 80% 1RM
for resistance.
FINDINGS
QAll groups
showed a sig-
nificant increase
compared with
baseline by six
weeks. The four-
set and eight-set
groups showed
a significant
increase by
Week 3. In the
end, the eight-set
group increased
the most.
CONCLUSION
QIn experienced
lifters, four sets
or less may not
be optimal. The
study notes that
although there
is a difference
between one and
even four sets,
eight may not be
a one-size-fits-all
solution.
APPLICATION
Q Volumes as high as eight sets
should be considered useful for
advanced lifters. To protect against
overtraining, begin by increasing
volume for three weeks. If strength
is still increasing, you are good to
PER BERNAL
go for at least two more weeks. If

strength begins to decline, reduce
volume to allow for recovery.

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LIFT ONLY THE STRONG BY Brian Shaw
Q One of the most common ques-

tions I get asked is about injuries
and how to avoid them when
training with heavy weights. Al-
though it is impossible to eliminate
the risk of injures with resistance
training, here’s what I do to try
to minimize the risk of nagging or
debilitating injuries.
LISTEN TO USE GOOD

YOUR FORM
BODY QIt is an absolute
QEveryone has must to have
heard the saying great form when
“No pain, no you’re lifting
gain.” While this heavy and to
is true to some use a full range
extent, there of motion. Try to
certainly is a line remember that
that you don’t building strength
want to cross. is a marathon
Depending on and not a sprint.
your training plan Learn to love
and how hard the journey and
you’re pushing the process of
yourself, it can getting stron-
be very easy to ger. Use great
get to a point form and push
of overtrain- yourself until
ing. Once I start your form breaks
warming up in down (which
the gym, my represents your
body will let me safety limit),
know how hard I then stop. Using
can push it and this method will
I never go past keep you coming
that line. Make back to the gym
sure you’re giv- healthy and will
ing your body help you get
enough time to stronger week
rest and recover. after week.
ACTIVE QUALITY
RECOVERY FUEL
QRecovery QThe final and
is the easiest possibly the most
thing to overlook important aspect
because most of avoiding train-
of us enjoy lifting ing injuries is to
heavy. Doing stay hydrated
the right work in and to fuel your
between those body with great
heavy lifting food and the right
sessions can supplements.
STAY
speed recov- Remember that
ery. Stretch- whatever you put
ing, massage, into your mouth
chiropractic is fuel for your
JASON BREEZE/COURTESY OF MHP
care, foam roll- body. Would you
HEALTHY
ing, and contrast put low-grade
baths are some fuel into a high-
of the things I do. performance
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LIFT ON TRIAL By Bryan Haycock, M.SC.
INNER
EVIDENCE
A study comparing varying
grip widths on the bench press
was performed by measuring
GROWTH
pectoralis muscle activity with
electromyography. The results
indicated that the clavicular and
sternocostal heads were activated
most by a wide grip.
NARROW VS. WIDE: WHICH BENCH PRESS
GRIP WIDTH IS BEST FOR INNER PECS? VERDICT
The data show that a wide grip
OPENING Defense At full extension, is most effective at activating
ARGUMENTS narrow-grip benches allow one to both the inner and outer areas of
The pectoralis can be divided really squeeze the inner pecs. This the chest.
into “heads” based on their origin. indicates that the area of the pecs
The pec major has two heads: near the sternum is working.
One originates along the medial SENTENCING
half (inside half) of the clavicle; Prosecution There is no way Q For overall thickness, a wide
the sternocostal head originates to divide the pec major in terms grip is preferred, since it stimu-
along the sternum. Gym wisdom of inner or outer. The pec major lates the most growth. A narrow
PER BERNAL
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specific areas by changing your Changing grip width during bench to your chest workout.
grip width. presses cannot alter this.

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Results compared to baseline.
©2016 Nutrition 21, LLC Nitrosigine® is a registered trademark of Nutrition 21, LLC U.S. Patents: 5,707,970; 6,156,735; 6,344,444; 6,803,456; 7,576,132 1. Data on file 2015. Nutrition 21, LLC. 2. Kalman D, Feldman S, Samson A, Krieger D. A clinical
evaluation to determine the safety, pharmacokinetics and pharmacodynamics of an inositol-stabilized arginine silicate dietary supplement in healthy adult males. Clinical Pharmacology. 2015;7:103-109. 3. Komorowski J, Rood-Ojalvo S, and El-Sohemy
A. Arginine silicate supplementation decreases markers of cardiovascular, renal and metabolic dysfunction and increases markers of vasodilation and cardiovascular health in healthy adult males. The FASEB Journal. 2015;29(1):748.2. 4. Rood-Ojalvo
S, Sandler D, Veledar E, Komorowski J. The benefits of inositol-stabilized arginine silicate as a workout ingredient. Journal of the International Society of Sports Nutrition 2015 12(Suppl 1):P14. 5. Harvey P, Rood-Ojalvo S, Komorowski J. The effects of
inositol-stabilized arginine silicate on cognitive function. Journal of the American College of Nutrition. 2015;34(6):544. DRA676042516
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
LIFT CROSSHAIRS BY Bryan Haycock, M.SC.
FORM & FUNCTION

The brachioradialis’s
origin is about two-thirds
the way up the humerus. Its
process of the radius.
LOWER THE
HAMMER
QThe brachioradialis is the muscle at the top of the
forearm that “blends” into the brachialis at the elbow.
WHEN TO HAMMER YOUR
It closes the gap between the forearm and biceps HAMMER IT BRACHS WORKOUT
when you’re performing a front double biceps pose. Q Do hammer
curls at the
The best exercise to bring up your brachioradiales EXERCISE SETS REPS
end of a biceps
is the dumbbell hammer curl. The dumbbells can be workout. The Dumbbell 3 8–12
PAVEL YTHJALL
brought straight up in front or across the chest. dumbbells can be Hammer Curl
brought straight
ALTERNATIVES Rope cable curls, reverse-grip Reverse-grip 3 12–15
up in front or
EZ-bar Curl
EZ-bar curls across the chest.

LIFT TRAINING STYLES
DROP
IT LIKE
IT’S HOT
STRENGTHEN
By Greg Merritt
RECOVERY*
DROPSET BASICS
Q This is the most QWhen you reach failure
efficient way to push a with a weight, select a
set beyond failure when lighter weight and con-
training alone. tinue the set.
QTry to reach failure QQuit if the weight is so

with as many reps in each light, you can do several
lighter subset as you did more reps than you did in
in your original subset. the subset before.
LET IT DROP
Whether you call them descending
sets or dropsets, they’re lighter
subsets of the original set. For
example, let’s say you do a set of
pulldowns followed by two drop-
sets. If you get 10 reps with 170
on the first set, immediately select
150 and knock out another 10.
Then, having reached failure with
150, reduce the weight to 120 and
eke out a final 10. So you’ve hit 30,
pausing only long enough to lighten
the load, but that 30 had three
failure points (170, 150, and 120).
Since it’s the last few reps before
failure that most tax the muscles
and thus stimulate growth, you’ve
effectively tripled the growth fac-
tors within one extended set.
DROPSET
TIP SHEET
Q Machine Q Plate-loaded
exercises with exercises may
weight stacks also benefit
allow you to from one or two
reduce weights spotters to strip
rapidly. weights faster.
Q Dumbbell and Q You may

plate-loaded want to do
exercises may a higher-rep
need preplan- pump-out set of
ning to line up an exercise just
weights for after your final
easy access. lower-rep set.
In many cases, one or two

drops is enough. At other times,
you’ll want to keep going. To make
certain you’ve fully exhausted
your targeted muscles, you may
want to end your workout with an
extended descending set. Machine PREVIOUS SPREAD: CHARLES LOWTHIAN. THIS PAGE: JASON BREEZE
exercises with weight stacks, like
pushdowns or pulldowns, are ideal
for cranking out more than three
drops because all you need to do
is insert the pin in a higher (lighter)
slot each time. Another method
for this is going “down the rack”;
this means you use a lighter set of
dumbbells for each drop, moving
along the dumbbell rack as the
Phil Heath knows weights shrink. As long as the gym
pushdowns are isn’t too crowded, going down the
great for drop- rack is a great way to end a rou-
sets because he tine for delts (side laterals), traps
only needs to (shrugs), or biceps (curls).
move the pin up A big advantage of dropsets
the stack. over other set-expanding tech-
niques is the fact that they can be

1.888.783.8844
MHPSTRONG.com
edly stripping
done alone. However, it’s impor- way. After a final low-rep set of in two distinct ways and ensures
tant that you reduce the weight an exercise, you may want to that you bring nourishing blood
as quickly as possible between immediately follow with a set that to the targeted area after your
subsets, so like a pit stop crew, is both lighter and has higher reps. strength-focused set.
a spotter or two can make this For example, if you pyramid up to a In fact, dropsets are an excel-
go faster, sometimes without you maximum four-rep set of shoul- lent way to finish any routine,
even moving. Also, you may need der presses with 225, you can especially a bad one. Some-
to plan ahead. For example, if you times, for whatever reason, your
know you’re going to do bench strength and intensity are not up
presses with two drops after eight to snuff. You get near the end of
reps with 225, don’t just slide 45s DROPSET CALF a workout and realize you haven’t
onto each collar. Instead, slide on ROUTINE accomplished anything that day
the exact lighter weights neces- to stimulate new growth. That’s
sary. Plot out your drops ahead EXERCISE SETS REPS when an extended descending set
of time, so you can get, say, 185 can come to the rescue. Three or
Seated Calf 4 15+15
and then 160, by merely stripping Raise more drops of your final exer-
weights. And if you have a spot- cise, perhaps with a trip down
ter on each side, this can be done Standing 4 10+10+10 the rack or up the weight stack,
in a few seconds while you lie on Calf Raise will guarantee that you finish with
the bench. a vein-popping pump while you
also eke out every last rep you
PAVEL YTHJALL
DROP A BOMBSHELL strip a plate from each side just can with several growth-inducing
So far, we’ve focused on subsets afterward and pump out as many failure points. With descending
consisting of the same reps with reps as possible with 135, getting, sets, going lighter can be the key
lighter weights. There is another say, 17. This taxes your muscles to growing bigger.

LIFT NEIL “YODA” HILL BY Neil Hill
PRIMARY CARE
HAVING TROUBLE PUTTING YOUR BACK INTO IT? HERE’S THE CURE.
Q The way to build muscle is to
create as much tension as pos-
sible in the target area to elicit
a hypertrophic response. It’s all
about recruiting as many muscle
fibers as possible. If you can-
not stimulate and recruit them
properly, you’ll struggle to see
any real growth.
Many people fail to reach the
above goal when training back
because they often find that
their secondary muscles (biceps,
deltoids) fatigue before their pri-
mary muscles do. Ultimately this
leads to failure before the target
muscle has been broken down
properly, which obviously limits
your progress.
The good news is that there
are things you can do to im-
mediately improve the isolation
and recruitment of muscle fibers
within this very important muscle
group, which is actually made up
of several muscles, not just the
lats. I’ve listed three key points to
isolate the target muscles more
efficiently. Use these techniques
in the sample workouts provided.
Follow my tips here and then
put them to use in the three-week
(Y3T) back program I’ve provided.
Also see Flex Lewis’ chest-train-
ing feature in this issue to see
how he targets his chest, which
used to be a problem area for
him.
ISOMETRIC SQUEEZES
I’ve always been a huge advo-
cate of isometric contractions
because they place so much
tension on the target muscle.
HOW TO DO IT As you pull the

weight up and reach the point
of peak contraction, drive your
elbows back and your shoulder
blades as closely together as
possible and hold the weight for
one to two seconds. Squeeze
your back muscles as hard as allow Flex Lewis to
you possibly can. Remaining
static will keep your deltoids from from the exercise
PER BERNAL
becoming involved. (They tend to and isolate his lats

fatigue with the constant move- to a greater degree.
ment rather than static tension.)

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LIFT NEIL “YODA” HILL
*Eccentric portion of reps is 3-4 seconds; rest

60-80 seconds.
**Eccentric portion of reps is 2-3 seconds;
rest 90-110 seconds.
***Eccentric portion of reps is 2-3 seconds;
rest 120-130 seconds.
+Four dropsets.
a massive difference between the

Neil Hill has Lewis two, which I’ll explain below.
use the correct
range of motion HOW TO DO IT If you take an
for full tension on exercise such as reverse-grip
his lats with mini- pulldowns and use the fullest
mal involvement range of motion, you’ll find that it
of other muscles. hits your biceps and deltoids every
bit as much as your back. In the
right context (please don’t take
this out of context), it can pay to
STRAIGHT ARMS negatives (three to five seconds) shorten that extension slightly at
There are exercises that enable and isometric contractions as the top of the rep, where all of the
you to isolate the muscles with- highlighted above. pull comes through your biceps
out any flexion and extension of and moves straight back into the
the arms. RANGE OF MOTION concentric phase, and then the
One key point that I feel ties in very isometric squeeze at the bottom
HOW TO DO IT Exercises such well with the two points above is around 10% short of completion.
as straight-arm dumbbell pull- is altering your range of motion This helps keep more of the ten-
overs or straight-arm pulldowns to further the degree of isola- sion in the right area. It also means
isolate the back without requiring tion you’re able to achieve within failing biceps should become less
flexion of the arm. The key is find- the target muscle. Rather than of an issue.
ing that sweet spot where your focusing on using a “full range of One note on negative reps: The
PAVEL YTHJALL
back is most isolated and focus- motion,” your intention should be eccentric portion is just as impor-
ing on it with a slow-rep tempo. to use the fullest range of motion tant as the concentric. Be sure
Make the back muscles work lon- possible while maintaining full ten- to fight gravity and really maintain
ger within each rep with slower sion on the target muscle. There’s total control to get all the benefits.

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PAGE
96
FOOD &
NUTRITION TIPS
TO FUEL TRAINING
AND GROWTH
Tired of boring Whether you
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PAGE 92 PAGE 98
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GOOD!
BERRIES ARE PHYTOCHEMICAL-
14 Percentage
you can reduce
%
your risk of
FILLED SUPERFOODS THAT HAVE developing erectile
ANTIOXIDANT POWERS BEYOND dysfunction by
eating a diet high
ANY OTHER FRUIT OR VEGETABLE in flavonoids,
a type of
Q Summer brings fresh berries phytochemical,
to market, and if you aren’t BLUEBERRIES
from foods like
loading your cart with these Are
strawberries and
blueberries.
superfruits, you’re missing out the
on one of the most powerful in a
foods, per pound, that you can pow
add to your training diet. red
pre
“Berries can protect you
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from a variety of cancers,” bloo
says Jennifer Fitzgibbon, R.D.,
C.D.N., from Stony Brook RASPBERRIES
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“plus they’re rich in antioxi-
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both of which are necessary BLACKBERRIES
for proper immune function. May
They’re also a good source tee
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like calcium, magnesium, ora
folate, and potassium, all hav
imp
essential to being healthy
and
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Fitzgibbon notes that eating
more antioxidant-rich foods
could reduce exercise-induced
muscle damage (EIMD) and
help with muscle recovery.
“Antioxidants can play a benefi-
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following EIMD by diminishing
damage from stress, oxida- STRAWBERRIES
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To get the maximum in risk
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the best of all berries’ benefits,
eat a wide variety.

WHY NOT YOU?
Meet Clark
“Being an ISSA Master Trainer came as a result of becoming a spokesperson for

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that my love for helping people has rubbed off on my
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Regardless of where you want your career to

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FOOD & SUPPS FAST-FOOD SHAKEDOWN BY Adam Bible
HARDEE’S/
Q The two-headed fast-food chain
branded as either Hardee’s or
Carl’s Jr. is well known for its risqué
and sexy commercials starring the
likes of Heidi Klum, Kate Upton, and
CARL’S JR.
Charlotte McKinney stuffing their
pretty faces with thick, juicy burgers
piled high with mounds of bacon and
fattening sauces. Clean meals are
THOUGH THE BEEFY BURGERS ARE PACKED gonna be tough to find here.
The two companies merged back
WITH PROTEIN, STAY AWAY FROM THESE in 1997 (Hardee’s coming from the
POTENT FAT BOMBS East Coast, Carl’s Jr. from the West),
with both brands bolstering each
other’s menu—Hardee’s brought
some tasty breakfast items and
Carl’s Jr. boosted the lunchtime
burger selection. The company
also swallowed up another brand
called Green Burrito/Red Burrito,
which gave the conglomerate some
cleaner, fresher food choices like
burritos and tacos, but locations
serving these items are limited for
now. If you can find one, go for the
grilled chicken burritos for a solid
pre-workout fast-food fix—just be
careful with the sneaky taco salads,
since they can really add up in the
calorie and fat department.
PRE-WORKOUT PICK
Look for foods with protein for
sustained energy and some complex
carbs to fuel muscle. Stay away from
fat- and calorie-heavy foods.
CHARBROILED BBQ
CHICKEN SANDWICH
Charbroiled chicken breast,
tomatoes, lettuce, seeded bun, and
BBQ sauce
CALORIES CARBS
340 42G
PROTEIN FAT
32G 4G
POST-WORKOUT PICK
After an intense workout you need to
build your glycogen stores back up
with carbs and lean protein to jump-
start muscle-tissue repair and the
building of new proteins.
REDHOOK BEER-BATTERED
COD FISH SANDWICH
Cod fillet fried in batter made with
Redhook ESB beer, lettuce, tartar
STEALTHY FAST-FOOD SINGLE ALL-NATURAL BURGER
Grass-fed beef patty, American cheese, lettuce,
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FATTENERS
ERICA SCHULTZ
CALORIES CARBS
tomato, red onions, mayo, ketchup, mustard,
Some items that appear bread-and-butter pickles 550 74G
harmless are actually fat and PROTEIN FAT
Calories 790 Protein 28g Carbs 56g Fat 51g
calorie bombs. Steer clear:
21G 19G
FOOD & SUPPS SUPP OF THE MONTH BY Adam Gonzalez
Q Beef has long been considered the best whole-food source of protein
for supporting muscle growth for its amazing amino acid profile. Yet many
bodybuilders prefer to use supplemental forms of protein because they
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SHAWN RHODEN IS ONE OF THE TOP THREATS TO PHIL HEATH,
THANKS TO HIS NEARLY FLAWLESS AESTHETICS AND CONSTANT
DRIVE FOR PERFECTION. HERE’S HOW THE MIGHTY JAMAICAN
IMPORT MAXIMIZES HIS UPPER-BODY SIZE AND CUTS.
BY MICHAEL BERG PHOTOGRAPHS BY CHARLES LOWTHIAN
mrolympia.com 103
THE POWER
OF INTENT
“I’m never going to be the stron- that, learning from two guys who have no ego when
gest guy in the gym,” Rhoden it comes to getting you to your best, I appreciate that
admits. “You always need to play a lot.”
to what your strength is, and Working in tandem, the two helped transform the
for me it’s being able to connect 2009 North American Championships overall winner
the mind and the muscle. I want into a polished upper-echelon pro who has won six
to keep as much tension on the contests on the pro circuit and logged 17 top-three
working muscle as possible during finishes overall.
each set.” “I basically train every day with Charles,” Rhoden
That means exerting control over says. In fact, Rhoden has temporarily relocated from
the positive and negative portions his home base in Maryland to Venice Beach, CA,
of a rep. “I don’t try to rush it,” he where he plans to spend the entire lead-up to the
explains. “I see a lot of guys just Olympia in September at Gold’s Gym, training under
bouncing the weight up. But for Glass’ watchful eye.
me, on certain exercises I’ll even “Chris and Charles are both normally on the same
pause for a second at the bottom page, with Chris directing my diet and Charles my
to [accentuate] the stretch.” training,” Rhoden explains. “At the end of every year,
For example, take the machine we pull the whole body into the garage and assess
chest press, which he’ll often what we can improve on.”
do on Sundays during his chest A large part of the approach remains steadfast—it
routine. “On that machine, I try to has worked incredibly well, after all—but they will
get a good stretch at the bot- make tweaks to tune up certain areas or dial in
tom, where I’ll pause for a second already stellar conditioning ever tighter. “We’ll intro-
before pushing it back up,” he duce different exercises to bring out different details,”
says. “I’ll do a controlled movement Rhoden says. “For example, we added some more
and never lock out my elbows at old-school exercises for my back last year, increas-
the top because that takes tension ing the amount of weight I was lifting while still keep-
off the muscle and puts a lot more ing my reps in the 10-to-12 range and my form strict.
unnecessary stress on the joint.” Bentover barbell rows with different grips, pullups and
Rhoden typically aims for five chinups, movement where I had to focus on using my
to seven exercises per body part, lats more. A lot of guys make the mistake of pulling
four to five sets per exercise, with their biceps instead of focusing on back and lats
and 10 to 12 reps per set, and to drive the [movement].”
he pyramids up the weight from
set to set. Often, that fifth set is
meant to “prep” his body for a step
up to come.
“When I do a fifth set, it’s usually
more for strength, for the next
time I train that particular muscle
group,” he explains. “I’ll shoot for
a six- to eight-rep range with a
one-arm row
heavier weight. So instead of “You gotta bring that
doing, say, 225 for 10 to 12 reps, I’ll lower-lat thickness out. This
see if I can do 250. If I can get that
for eight reps, I keep that in mind exercise goes back to Arnold
next time, knowing I can try to get [Schwarzenegger], Franco
250 for 10 to 12 reps.” [Columbu], Frank Zane—they
Good as Gold’s kept it basic, barbell rows and
During the past four years, one-arm dumbbell rows. I
Rhoden has been working with
what he calls the “dream team” feel those are the bread and
in bodybuilding prep, nutritionist butter when it comes to building
Chris Aceto and trainer Charles
Glass. “They are two of the great-
a really thick back, so I try to
est minds in the sport and have incorporate those as much as I
worked with top pro bodybuild- can off-season and pre-contest.”
ers from the old school to the
new age,” Rhoden says. “Getting
an opportunity to be a part of

mrolympia.com 105
G ETTING A GRIP
A couple of years ago, Rhoden had an epiphany
during an overseas trip when he saw bodybuilders
working with basics—without the highly engineered
machines at their disposal like in the U.S., they
were relying on barbells and dumbbells for the bulk of
their training.
While that lesson still resonates, Rhoden is not
shy about using machines when it suits his mission
of building muscle. “I realized that on certain days,
you really need to introduce a different feel, a differ-
ent tension in the muscle. You have to mix it up a bit,
especially as you get older. For instance, constantly
doing dumbbell shoulder presses and behind-the-
neck barbell presses can wear down joints over time.
But with a machine, you can put more tension on the
muscle you’re working instead.”
He cites the Smith machine seated press to the
front. Having sliced through 12 tendons in his right
arm years ago, his wrist and forearm can still act up,
making free weights more challenging to maintain his
grip when going heavier. “On the Smith, though, I can
roll the bar back and rest it right where my thumb is,
allowing me to lift a bit heavier. I can go up to three and
a half to four plates per side on the Smith.”
Fresh at 40
After a dismal 14th-place finish in the 2002 NPC
Nationals heavyweight class, Rhoden drifted away
from the sport for seven years after losing his father
to lung cancer, then spiraling into alcohol addiction.
He recovered and regained control of his life yet still into its peak now,” he states.
vowed that he’d never compete again. He thought he “Everything is starting to gel. I have
was done with bodybuilding. a few more years during which I’ll
That all changed thanks to a $1 bet with a cousin be able to maintain that youthful
that he couldn’t whip himself back into condition to look. I’m not beat up. My body is still
compete in a show. All of a sudden, Rhoden was re- responding and growing.”
energized. A few months in, he entered a local show
in Delaware and won. Four weeks later, he stepped
onstage at the 2012 North American Champion-
ships and surprised everyone by winning the overall.
Suddenly, Rhoden had a pro card in hand and a whole
new career ahead of him.
“I just turned 41 in April,” he says. “People are
surprised when I tell them that. That seven years off
from the sport is benefiting me now. I see other guys
who were training and competing all through their 30s,
F ULL SPEED AHEAD
Rhoden’s plan of attack has
been set for the coming
year: He plans on doing the
Mr. Olympia from Sept. 16
to 17 and a few overseas shows
afterward, including the first-ever
and their bodies have aged so much. But my body, it Mr. Olympia Europe in Germany on
doesn’t look like it’s 41. I’m getting that look you nor- Oct. 21 and 22.
mally get when you’re in your 30s, that muscle matu- While his close calls in the
rity, where everything flows very nicely.” Olympia were disappointing,
By his estimate, Rhoden has five to six more years to Rhoden has learned to forge frus-
compete at the highest levels of the IFBB and contend tration into inspiration. “I have a
for the major titles. “I feel like my physique is just coming 7-month-old daughter, and I have a

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IFBB PRO JOSE RAYMOND CONTINUES
HIS ONSLAUGHT FOR THE 212 OLYMPIA
WITH THESE FIVE ARM EXERCISES AND
A PAIR OF HARD-HITTING WORKOUTS
BY JOE WUEBBEN
PHOTOGRAPHS BY CHARLES LOWTHIAN
Q In the March issue of FLEX, IFBB Pro League

champion Jose Raymond walked you through his
favorite chest exercises as well as his go-to routine for
building great pecs. But that was merely a sneak peek
into the showstopping upper-body moves that have
helped make the Massachusetts native an elite compet-
itor who hopes to improve on last year’s second-place
finish at this September’s 212 Olympia. Chest down,
arms to go. In the following pages, you’ll find Raymond’s
five favorite arm exercises (two for triceps, three for
biceps) plus a sample workout for bigger pipes, straight
out of his physique-building playbook. Hit these moves
along with those for chest and you’ll be on your way to
having a knockout upper body of your own.
mrolympia.com 113
START Stand
holding a dumb-
bell in one hand
at your side
with your wrist
in a neutral
position (palms
facing in).
ACTION Flex
your elbow to
curl one dumb-
bell without
turning your
palm up—keep
it in the neu-
tral position.
Squeeze your
biceps and
forearms at
the top, then
lower the
weight to the
start position.
Perform 12 to
15 reps, then
repeat with the
opposite arm.
RAYMOND
SAYS “I
use differ-
ent angles on
hammer curls.
On the first
five reps I may
come across
my body, then
on the next five
reps I’ll curl
the dumbbell
straight up,
and then after
that I’ll just
pump out as
many as I can
to finish.”
RAYMOND’S TRAINING SPLIT

JOSE
RESIDENCE North Reading, MA
CAREER HIGHLIGHTS 2015: Olympia 212 MONDAY Legs
Showdown, 2nd; Arnold Classic 212, 1st;
RAYMOND Prague Pro 212, 1st; 2014: New Zealand Grand
Prix 212, 1st; Phoenix Pro 212, 1st; Prague Pro
TUESDAY
WEDNESDAY
Shoulders
Back
HEIGHT 5'4" 212, 3rd; 2013: New York Pro 212, 1st; Toronto THURSDAY Chest
WEIGHT 210 pounds Pro Supershow 212, 1st; 2011 New York Pro FRIDAY Arms
BIRTH DATE: 212, 1st; 2010: Europa Battle of Champions Cycle repeats with one day of rest
Dec. 29, 1974 212, 1st; Tampa Pro, 1st during the weekend.

START
START Stand position. Perform

holding a dumb- 10 to 12 reps,
bell in one hand then repeat with
at your side. the opposite arm.
ACTION Start with your
palms facing RAYMOND
in and keep a SAYS “The
slight bend in first exercise is
the knees. always going to
act as a warmup,
ACTION Curl the so that by the
dumbbell up to- time I get to the
ward your shoul- second exercise
der while turning I can really go all
your pinkie up out. A lot of guys,
(wrist supina- especially young
RAYMOND SAYS
tion) to contract guys, go in the
the biceps fully. gym and jump
Squeeze the con- right into their
traction at the biggest exercise.
DUMBBELL CURL top, then lower

back to the start
I can’t do that
anymore.”
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RAYMOND’S
BICEPS WORKOUT
EXERCISE SETS REPS
Dumbbell 4–5 10–12 (after
Curl warmup set)
EZ-bar Curl 4 10–12*
Hammer 4 12–15
Curl
*Dropset on the last set of the exercise,
dropping the weight two to three times
after reaching initial failure.
RAYMOND’S
TRICEPS WORKOUT
EXERCISE SETS REPS
Two-arm Cable 4–5 15–20
Rope Extension
Seated Two-arm 4 15–20
Machine Overhead
Extension
Close-grip 4 10–12
Bench Press
One-arm Overhead 4 12–15
Cable Triceps
Extension
CL
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CLOSE-GRIP
BENCH PRESS
START
START Attach a rope to

a low pulley cable. Face
away from the stack and
hold the rope in one hand
behind your head with
your elbow bent.
ACTION
ACTION Keeping your
elbow in toward your body,
contract your triceps to
extend your arm straight
up overhead. Squeeze the
contraction hard.
RAYMOND SAYS “With

any cable exercise, I utilize
RAYMOND SAYS pause reps. If I’m doing 15
reps, the first five will be
rapid, the next five will be
pauses, and the last five will
be rapid. Also, I advocate a
lot of stretching in between
sets. I stretch not only the
triceps between sets but
also the lats. This will allow
more range of motion in the
shoulder.” FLEX

PHOTOGRAPHS COURTESY OF WEIDER HEALTH & FITNESS
BIG
PICTURES
BEFORE YOU LOOK FORWARD TO THE 2016
MR. OLYMPIA, WE TAKE A LOOK BACK AT THE
GREATEST PHOTOS OF PAST OLYMPIAS
Q This year marks the 52nd

rendition of a contest Joe Weider
dreamed up one evening as he
and Larry Scott were kicking back
with a couple of brews, pondering
bodybuilding’s future. From such
humble beginnings an event would
be born that is recognized today
as the pinnacle of bodybuilding
achievement.
The Mr. Olympia has provided
unforgettable memories, and
thanks to numerous talented pho-
tographers, these indelible memo-
ries have stood the test of time.
Whether they capture moments of
onstage drama or backstage
tension or they simply convey the
inherent artistry of bodybuilding,
these pictures deserve special
recognition, as do the photogra-
phers who took them.
CROWNING ACHIEVEMENT
At the first Mr. Olympia, part of the grand
prize was a crown that winner Larry Scott
was understandably reluctant to wear. Could
runner-up Harold Poole be smiling because
he didn’t have to wear a crown? Ben and Joe
Weider flank the bodybuilders.
PHOTO: UNKNOWN, 1965

NEXT
YEAR…
After hand-
ily taking the
1967 and ’68
Olympia titles,
Sergio Oliva
was seen as all
but unbeat-
able. Then, in
1969, along
came 22-year-
old Arnold
Schwarzeneg-
ger and one of
bodybuilding’s
great rivalries
was born.
You can
almost read
Schwarzeneg-
ger’s thoughts
in this photo
as he glances
wistfully up at
show promoter
Joe Weider:
Sergio may
have gotten me
this time, but
next year, I’ll
be back!
PHOTO : JIMMY
CARUSO, 1969
THREE
KINGS
In the early ’70s,
prejudgings
were often held
in back rooms,
leaving the finals
for the stage.
Here, Serge
Nubret, Columbu
and Schwar-
zenegger (the
contest’s only
competitors)
hit the most-
muscular shot.
PHOTO: ART
ZELLER, 1973
SHADOW MEN
PHOTO: NEVEUX, 1977

THE KING AND US
By the time of his sixth Mr. Olympia win in 1975, Schwarzenegger was estab-
lished as all but unbeatable. Here, he’s flanked by Nubret, Ben Weider, and Lou
Ferrigno as Pumping Iron director George Butler films the ceremony for his
now-legendary documentary. PHOTO: CARUSO, 1975
SHOWDOWN
Amid high tension,
Mike Mentzer and
Schwarzenegger
nearly came to blows
during the athletes’
meeting preceding
the 1980 Olympia.
The trigger? Schwar-
zenegger needled
Mentzer about his
midsection after
Mentzer challenged
Schwarzenegger’s
assertion that the
contest should have
classes. PHOTO:
NEVEUX, 1980
IF LOOKS
COULD KILL
Offstage, Lee Haney
and Rich Gaspari
were the best of
friends, but in the heat
of battle, they were
warriors. Here, Haney
is announced the win-
ner of the Sandow for
the fourth consecu-
tive year, and it was
the second of three
years in a row that
Gaspari would play
bridesmaid to Haney.
Photo: Greg Aiken,
1987
FLEXonline.com 127
UPSET
A telling moment in Olympia
history is captured here as
Dickerson is announced
runner-up at the 1981
Mr. Olympia, leaving
Columbu the last man stand-
ing. Danny Padilla (fifth) and
Roy Callender (fourth) are
both leaving the stage in pro-
test as gracious Tom Platz
(third) congratulates Dicker-
son. Columbu’s friend Jusup
Wilkosz (sixth) sticks around
for the final announcement.
The outcome of the ’81 O is
arguably the most disputed
in bodybuilding history.
PHOTO: UNKNOWN, 1981
BEST FOR LAST

For his final, record-breaking eighth Olympia win (beating Schwarzenegger’s seven), Haney came in at an impressive 252
pounds, and he needed every bit of that dense mass to overcome Dorian Yates—the first opponent to match Haney in both
stature and sheer size. It was the end of one reign and the beginning of another—Yates returned the following year and put
his own iron grip on the Sandow (taking six) until his retirement following the 1997 Olympia. PHOTO: CHRIS LUND, 1991

SAY
WHAT?
Photographer
Chris Lund was
in perfect posi-
tion to catch a
telling moment,
this time at the
1999 Olympia,
where a shocked
Ronnie Cole-
man defeated a
dismayed and
perplexed Flex
Wheeler. In case
you can’t tell,
that’s Coleman
on the floor and
Wheeler with
his back to the
camera. PHOTO:
LUND, 1999
FLEXonline.com 129
In what would be his last Olympia
win, Coleman took advantage
of the short-lived trend of using
props in posing routines. As he
vied for his record-tying (with
Haney) eighth Sandow, Coleman lit
up the stage in a red velvet cape
and suitably ornamental crown.
LEGENDS, ALL
Former FLEX Editor-in-
Chief Peter McGough had
the idea to unite all nine
Olympia winners onstage
with Joe Weider and, as
was hoped, it was a great
moment waiting to be
photographed.
PHOTO: LUND, 1995

NO UPSET
Even Coleman
himself believed
he was about to
be dethroned by
Jay Cutler,
as evidenced
by his “second”
finger sign. When
Iron Jay was
announced
runner-up,
pandemonium
ensued. It would
be Coleman’s
most controver-
sial win of his
eight title runs
and a bitter
disappointment
for Cutler.
PHOTO: LUND,
2001
By 2006, bodybuilding had long grown accustomed to Coleman being named

Mr. Olympia each fall. So when emcee Bob Cicherillo announced Cutler winner of
the 2006 O, Orleans Arena erupted in a cacophony of shock and glee. Not the least
gleeful was sixth-place finisher Gustavo Badell, who saw Coleman’s dethroning as
a chance for all pro bodybuilders to fulfill their dream of one day ascending to the
Olympia throne.
“I DON’T WANT TO LEAVE”
Far from the dominant force he was during his unstop-
pable eight-year Olympia-winning run, Ronnie Coleman
returned to the sport’s grandest stage for a final
farewell in 2007. After placing fourth and announcing
his retirement to a standing ovation, the man many
consider the greatest bodybuilder in history was left
alone with his thoughts. Sitting backstage long after
competitors and fans had left Orleans Arena, Coleman
lingered as the maintenance crew cleaned up around
him. “I don’t want to leave,” a teary-eyed Coleman told
FLEX Senior Writer Greg Merritt. “I just want to soak it
up and sit backstage at the Olympia this one last time.”
PHOTO: ALLAN DONNELLY, 2007
A TITLE RECLAIMED
In the show’s 44-year history, no one had ever re-
gained the Sandow after losing it the previous year—
until now. Amid rumors that he was washed up,
Cutler—with his all-time best combination of size and
condition, particularly in his legs—crushed the competi-
tion in the deepest Mr. O lineup in recent years, claim-
ing title No. 3 and putting himself in the history books.
PHOTO: HORTON, 2009

Supported by a new
incarnation of the
iconic Sandow, Phil
Heath enjoys a quiet
moment onstage after
clinching his fifth
straight win last year.
Heath is the latest to
join the exclusive club
of 12 other men to claim
the title of greatest
bodybuilder in the
world and fourth on the
list for most Olympia
wins—for now. FLEX
PER BERNAL

BY GREG MERRITT PHOTOGRAPHS BY PER BERNAL
CHEST
MASTER
Q
mrolympia.com 137
FLEX: What were you doing ing: You never stop getting better.
wrong in your chest training You’re never finished. Even though
in the early years, and how I’m the 212 Mr. Olympia, there’s still
did you correct that? things I want to improve, and chest
FLEX LEWIS: Early on, some of is always going to be a stubborn
my body parts blew up, like my area for me, so it’s always going to
legs. Others didn’t, like my chest. be a big focus for me.
Part of that was because I was
pressing with my shoulders and You wear wrist wraps when
triceps. Chest took a backseat, you train chest. How does
not because I wasn’t training it but that help you?
because I was training it wrong. I did rugby and gymnastics before
I never really had someone say, bodybuilding, and that caused a
“Slow yourself down, concentrate lot of strains to my wrists before
on the squeeze.” It wasn’t until I’d I even got serious about lifting
won a couple of shows and was weights. So the wraps protect my
traveling back and forth to the wrists from strains. A chain is only
States that I said to myself, “Some- as strong as its weakest link, and
thing isn’t right. I need to learn the the weakest link in a lot of presses
essence of the mind-muscle link.” and laterals is your wrist. The
I lightened the wraps give my wrists a
weights and started cushion of protection,
pressing the bar again and they help lock my
just to get that mind-
muscle connection. It’s
I KNEW wrists in the correct
position. I remember
something you really “SOME- doing 405 on the bench
have to concentrate THING press and then going
on. You need to feel over to the dumbbells,
the muscles working.
WASN’T and I struggled with the
And I’d lose that feeling RIGHT. I 60s because my wrists
when I was going too
heavy. I’d bench-press
NEEDED TO couldn’t stabilize the
weight. With wraps, I
315 for reps, but I’d be LEARN THE never have to worry
getting a pump in my ESSENCE about that.
triceps and delts. It Also, my hands and
was more of a pow-
OF THE forearms tend to pump
erlifting movement. I MIND-TO- up too much if I don’t
wasn’t feeling it in my
chest. But I under-
MUSCLE use wrist wraps for
chest and shoulders
stood what I was doing LINK.” and wrist straps for
wrong, and I was will- back. So when I wear
ing and able to correct wraps they allow me
it, which meant dropping a plate on to focus all my attention on the
each side, slowing down the reps, muscles I want to work—in this
and concentrating on the feel. case, pecs—and not worry about
the ones I don’t want to work—
Did you change chest hands and forearms. If everything
exercises, too? grew as easily as my forearms,
I’m always changing exercises. which I’ve never trained, body-
Some things, like barbell bench building would be a breeze. But
presses, I don’t do anymore. But that’s not how it is, and I embrace
it’s not so much the exercises. It’s the challenge. Learn how to focus
more about finding the right way less on your strong points and
of doing exercises, going at the more on your weak points.
right pace, feeling the pecs work-
ing, and working the angles. Once Do you count reps or are you
you get all those things down, it simply focused on getting as
changes your mindset, too. Chest many reps as you can?
used to be my least favorite body I would say both. I remember
part to train, but now I can’t wait meeting Tom Platz very early in my
for the next chest workout, so I career, and I walked away with
can bring my everything to that more enthusiasm for having done
workout and keep improving. so than I could have ever imagined.
That’s the thing about bodybuild- He told me he’d go into a set with
the same approach every time. and I count in my head until I get If I do two incline exercises,
He never had a number of reps in there. But then if I can do more, I’ll what ’ll do is change the angle.
his head. He was going for “total do more. Sometimes I’ll do a rest- One, like the presses, will be
annihilation.” Total annihilation was pause and go for a couple of more at a higher angle, like 45 degrees,
when his hands wouldn’t be able to reps, or I’ll get a couple of forced and the other will be at a lower
grasp the bar any longer if he was reps if I’m training with a partner. angle, like 20 degrees. The key to
doing arms, or if he was doing legs, either dumbbell presses or flyes
his legs would be so fatigued that You sometimes do both is to feel tension in the chest from
he’d collapse. Not saying I agree incline dumbbell presses and the stretch through the contrac-
with that crazy mentality, but it incline flyes. Why do both? tion. If you go too heavy, you
shows what’s possible. It shows I don’t think you can have too probably won’t be able to feel
that the mind is what limits you, not much upper chest. That’s the area that tension. So use a weight you
the muscles. I usually do have a that looks most impressive, so I’m can control, and keep the upper
number of reps I want to achieve, always working to thicken it up. pecs tensed.

CHEST USED TO
BE MY LEAST
Do you do many forced reps
FAVORITE BODY
on presses and flyes? PART TO TRAIN,
That depends on whether I’m
training alone or with Neil [Hill]
BUT NOW I CAN’T
or someone else. I’m not a big WAIT FOR THE
believer in a lot of forced reps. I’d NEXT CHEST
rather have my training partner
come in on only the last couple of
WORKOUT, SO I
reps. Chest is one of those body CAN BRING MY
parts that I do allow myself a bit
of a cheat on, but that’s just so I
EVERYTHING TO
can get through the sticking point THAT WORKOUT
and focus more on the squeeze. AND KEEP
When I’m struggling, I want my
IMPROVING.
FLEX LEWIS’
CHEST ROUTINE
EXERCISE SETS REPS
Dumbbell Incline Press 4 10–12
Dumbbell Incline Flye 4 12–15
Dumbbell Pullover 3 12–15
Cable Crossover 4 12–15
Machine Press 3 12–15
training partner to help me keep it I’m stimulating the most growth. What’s your opinion on
going. I consider that a cheat. But That place nearest the end where dumbbell pullovers as a
as long as I’m doing the squeeze most people just want the set to chest exercise?
myself, I’m getting what I want out end because it’s painful, I like to Pullovers work several muscles
of it. extend that even further by get- together: the lats, pecs, serratus,
ting a real slow negative. So you’ll and abs. I feel like they help me in
I notice that sometimes you see me sometimes on a press or a a front double biceps, because
focus a lot on the negative. flye or a cable crossover fighting they work a lot of the muscles that
Yeah, I like to get a strong nega- against the weight one last time as you see then. I think bodybuilders
tive on the last rep of some I lower it under strict control and should work pullovers into their
exercises. I feel like I’ve done all very slowly, and I’m maintaining routines at least occasionally—
my positive reps, I’ve held that that tension on the muscles the whether with a dumbbell or with a
final contraction, and that’s when whole time. machine. The question is whether

THAT PLACE
NEAREST THE
END WHERE
MOST PEOPLE
JUST WANT THE
SET TO END
BECAUSE IT’S
PAINFUL, I LIKE
TO EXTEND
THAT EVEN
FURTHER.
to do them with back or chest. gether and squeeze as if you have Do you like to end your chest
I find they work well after chest a quarter between your pecs and routine on a compound
presses to stretch out the whole you want to make it burst. I’ll hold exercise like a machine
upper body, but there’s no wrong that for a second or two. I’ll also press instead of an isolation
answer. You can do them with sometimes do cable crossovers in exercise like the cable
either chest or back. a way where I bend so my upper crossovers?
body is parallel to the floor and I’ll switch it up. Sometimes I’ll finish
Talk about your form on push the handles down and with dips leaning forward to focus
cable crossovers. together so that my hands are on my chest and not my triceps,
You want to do cable crossovers almost touching the floor at the and I’ll do two or three sets to
slow and keep all the tension on contraction. This is just a way to failure, and failure comes at 30-50
the chest and control the negative. get an even greater contraction reps. Other times I’ll finish with a
You never want there to be a point on the pecs. I’ll sometimes start machine press, and I’ll get some
when you lose that contraction. with traditional cable crossovers forced reps and be sure to get a
Don’t let your arms go too far back and then do a dropset or two at the really slow, strong negative on the
at the top. You want to keep all the end, and with those dropsets last rep of each set. It’s a good way
tension on the pecs. And then at I’ll do the cable crossovers in the to make sure I’ve got everything
the bottom, bring your hands to- facedown style. I can out of the workout. FLEX

mrolympia.com 145
RONNIE
COLEMAN

Set after set, he hit 10 to 12. out for more than a decade. There
In many ways, Coleman’s work- were 2,300-pound leg presses,
outs were a throwback to an earlier 540-pound T-bar rows, 200-pound
era. He stressed body parts twice incline dumbbell presses, and
weekly and often trained twice daily, 700-pound behind-the-back shrugs.
and he emphasized free-weight The eight-timer took precautions
basics. For example, his typical such as wearing a belt and wrap-
chest exercises were all presses: ping his joints (he suffered no tears
if it was worth it, and would he do flat, incline, and decline with a bar- during his long career), but his
anything different? “It was worth it bell in one workout and with dumb- muscles may have simply grown too
without a doubt, but, yes, I would bells in the next. What distinguished strong for his skeleton. The long-
have done it differently if I could go him were the numbers he put up for term toil of heavy metal eventually
back,” he answers. “I would have 10 to 12 reps in workout after work- wore down his spine.
trained harder! I know for a fact
that I could have done four reps
on that 800-pound squat instead
of two, but I had two set in my
mind before I even picked it up, so
that’s what I did. So yes, I would go
LEFT PAGE: CHRIS LUND. THIS PAGE: KEVIN HORTON (TOP)
back and train even harder and be

damn sure to get four reps on that
800-pound squat.”
Why not, right? If you’re going to
get seven surgeries and eight San-
dows either way, why not knock
out two more reps? But the big-
eight squat and deadlift in 2000
were very-low-rep anomalies,
strength showcases for a video
camera. Coleman competed in a
powerlifting meet in 1994, when he
was still a mediocre pro body-
builder. However, after that, he
didn’t typically train with low reps.
mrolympia.com 149
DORIAN
YATES

152
FLEX | JUNE ’16
ARNOLD
SCHWARZENEGGER
ZELLER/© FITNESS PUBLICATIONS, INC. (3)
ever, his workouts were seem-
ingly ceaseless and of moderate
intensity. He trained body parts
thrice weekly, and he worked out
twice daily. So, for example, he’d
hit chest and back in the morning
and legs, forearms, and abs in the
afternoon every Monday, Wednes-
day, and Friday.
Such high frequency prevented
him from going megaheavy or balls not the weight, was his principal stunts and athletic endeavors,
to the wall. The core of his work- focus. like skiing (broken leg, 2006). His
outs were the barbell and dumb- Arnold has undergone hip- high-frequency, high-volume ’70s
bell basics, usually pyramided, replacement surgery (2002) and training is one of the safest meth-
and he favored reps in the 10 to 15 two shoulder surgeries (2003 and odologies you can choose, but it’s
range but went as high as 20. Su- 2012), but it’s difficult to blame not very practical. Arnold himself
persets were regularly employed, his Olympia training when the is way too busy now to spend four
as when he alternated chest and first such operation occurred 22 hours in a gym six days per week.
back exercises. “Supersets let years after his final contest. The That said, though he turns 69 on
you work out faster and get better Terminator has done thousands July 30, the most celebrated body-
pumps,” he explained. The pump, of workouts since his 1980 retire- builder of all time is still healthy and
ment, as well as numerous movie still pumping iron.
mrolympia.com 153
LEE
HANEY
Haney’s
Workout Stats
Sets per body
part: 12–15
Reps per set:
6–10
Body-part
frequency:
Once in four
days
Barbell row:
245 x 10

eight reps. Still, he never went as
heavy as he could have. He called
a rep with a controlled negative
and smooth, full positive a “check
mark,” and a perfect workout con-
sisted of check marks for every
continued to train to maintain his rep of every set.
slimmer physique, the 56-year-old Haney often constructed his
legend remains injury-free. How routines to limit the metal he
has he managed to avoid the joint, needed to hoist. For example,
tendon, and muscle trauma that instead of starting with 500-
afflicted Yates and Coleman, the pound squats (annihilate), he
two Mr. O’s who followed him? squatted after leg extensions and
In three words: “Stimulate, don’t leg presses when his legs were
annihilate.” That was Haney’s pre-exhausted. Then he only 5 MEN, 34 OLYMPIAS
celebrated maxim. needed 315 (stimulate). This, and
“Stimulation is a guessing game,” the fact that he never did dead-
he stated. “Surprise your muscles lifts, may have saved his spine
with varying workouts at vary- from all the compression prob-
ing levels of resistance. Then lems Coleman has experienced.
allow for the necessary recovery Overall, this eight-timer attributes
time.” Haney focused on feeling his “good luck” to a belief that
his muscles contracting, not on injury prevention was neces-
moving maximum metal. He con- sary for maintaining his status as 6
sistently utilized lower reps than world’s best and for living healthy
our other three winningest Mr. O’s. and pain-free long after he
Many sets topped out at only six to unfurled his final lat spread. FLEX
mrolympia.com 155
Heart
Stopper
A FORMER HOOTERS WAITRESS AND
CURRENT REGISTERED NURSE,
OPENS UP ABOUT
OVERCOMING HER SHY TENDENCIES
TO MAKE IT ALL THE WAY TO
THE BIKINI OLYMPIA
BY DAVE LEE PHOTOGRAPHS BY PER BERNAL
mrolympia.com 157
FLEX How did you come to
work at Hooters?
JANET LAYUG I was working
in retail at the time, and I’d never
been to Hooters, but my friends
suggested we go to watch the
college championship game. I was
approached by the manager, who
handed me an application right
there. The hours were flexible,
which was great because I was
starting college, and also, I was
kind of shy growing up, so I knew
that meeting new people all day
would help me develop better
social skills. And of course I loved
the fast money!
How did you end up being

in the calendar?
They had tryouts every year. My
first year I didn’t make it! I wasn’t
devastated. I just knew I would try
again. I did and made it every year
“I’ve always been I worked there, including the cover

in 2015! I also won the 2014 Miss
Hooters International Swimsuit
athletic and into Pageant.
itness but never What motivated you to

enter the FLEX Bikini
Model Search?
on this level.” I love modeling! I had recently

graduated from nursing school and
mrolympia.com 159
was working at the hospital. I really weights before this!
wanted a break from my big-girl job
and to go back to my first passion. What is your favorite
I had done many swimsuit/beauty body part to train?
pageants, but this was geared Glutes all day. I love the burn!
toward a different audience, fit-
ness. I always had more of an Least favorite?
athletic look, but I knew I needed to Calves. Who likes training calves?
step it up, so I got a trainer.
How do you juggle being a
And then the next logical competitor and a mom?
step was the NPC? It’s not always easy. You have
I had heard about the NPC for to know your priorities and plan
years, but I was scared that I your day around them. Luckily, my
would fail. But after winning the daughter Briley is very athletic.
FLEX contest, I wanted to see She will join in on my workouts I
if I could transform my body to do at home. And sticking to the
the next level. I entered my first diet is crucial in prep, so I take my
show and became addicted! I did meals with me for any function. My
four shows that year, won each daughter actually likes eating the
one, and earned my IFBB Pro same healthy foods. She doesn’t
League card. have to do it, but she certainly has
learned a lot about healthy choices
What were the major and being active. At such a young
“Modeling was always

something I was
intrigued by. I would
even practice my
model walk at home.”
differences between being age their minds are sponges, so
a Hooters model and an it’s important to be a good influ-
NPC/IFBB competitor? ence and teach what you can. But
Training and dieting! It requires a I still enjoy cooking her typical kid
lot of preparation weeks before meals like mac and cheese.
the show. You have to be very
dedicated. Oh, let’s not forget the Do you still work as a nurse?
superdark tans and posing. As far I’m going back to school because
as other elements, like stepping eventually I want to become an
onstage in front of a big audience, advanced registered nurse
glamming up with big hair, make- practitioner. I still work occasional
up, and the bikinis, it’s similar jobs and do volunteer work.
to Hooters and other pageants
I’ve done. I’m sure you’ve heard the
old “you’re making my pulse
Has training always race” joke, but what was the
been a part of your life, most ridiculous line a patient
or was it something you tried on you?
discovered when you started When I worked in the surgical
competing? intensive-care unit, we would get
When I was younger I did tum- a lot of patients going through
bling, soccer, and competitive open-heart surgery. One patient
cheerleading. I would condition woke up and said, “Wow, you’re
on my own with lots of running my nurse? I think I’m going to have
and cardio. But I never picked up another heart attack.”

BIRTH DATE
Dec. 31, 1988
HEIGHT 5'8"
WEIGHT
130 pounds
RESIDENCE
Lakeland, FL
CAREER
HIGHLIGHTS 2015
EVLS Prague Pro,
1st; Korean Grand
Prix, 1st; Bikini
Olympia, 2nd; New
Zealand Pro, 1st;
Bikini International
Australia, 1st; 2014:
Battle on the
Beach, 1st; Bikini
Olympia, 2nd
mrolympia.com 161
“When I
made the
decision to
compete, I
never felt so
excited to do
something
for myself.”
What was it like being in your
first Bikini Olympia?
Crazy! Being on the same stage
with idols before my time was an EXERCISE SETS REPS
honor. And to just be a part of it,
Squat* 4 10–25
hanging backstage with inspira-
tional athletes, the packed expo, Leg Press** 4 25
and having tons of fun meeting Bosu Ball 3 25
fans from all over the world was Hip Thrust
an experience I won’t forget.
Walking Lunge 6 20
What are you working superset with yards
to improve to go from Vertical Jump 6 10
runner-up to Bikini Olympia Stiff-leg 4 10–25
champion? Deadlift
I’m really looking forward to bring-
ing my best physique. My biggest *Use a wide stance and go down
downfall is glutes. I’ll be focusing low. Push through your heels to fully
engage your glutes.
on tightening and lifting them with a
**Place your feet high on the platform.
variety of training techniques. And This position puts more emphasis on
of course, I will come in condi- your glutes and hamstrings.
tioned. I’ll be ready! FLEX
mrolympia.com 163
JANET LAYUG
5X IFBB PRO
BIKINI CHAMP
GET ADVENTUROUS AND PUT THE BORING
BURGERS AND BBQ CHICKEN ON THE BACK
BURNER FOR THESE UNIQUE EATS.
BY MATTHEW KADEY, R.D. PHOTOGRAPHS BY BRIAN KLUTCH
As temperatures begin to
soar, there are few hap-
pier places for most men
to be than outside man-
MUSSELS WITH
FIRE-ROASTED TOMATOES SERVES 2
ning the grill, sunburns be
damned. There’s simply INGREDIENTS
no tastier, or manly, 2 lbs mussels / cup chopped
1 3
means to a protein- 1 pint cherry tomatoes parsley

packed meal than your 4 whole shallots, Juice of ½ lemon
trusty Weber. But if the peeled 2 tbsp melted butter
only things you cook 2 tsp olive oil (optional)
outdoors are steaks and
burgers, you’re selling INSTRUCTIONS
the grill short. Practically 1 Build a medium-hot thread on skewers,
fire. Scrub mussels or use a vegetable
anything can sizzle over a
under cold water and grill basket. Grill until
flame, yet many uncon- discard any open tomatoes are tender
ventional foods remain ones that don’t close and shriveled and
hidden in the shadow shut when tapped. shallots are dark-
of countless chicken Place on grill, close ened in a few places,
breasts and humble hot lid, and cook until the turning both once.
dogs. It’s high time to shells pop open (4–6 When cool enough to
challenge your grilling minutes). Remove handle, chop shallots.
skills by thinking outside from grill with tongs
3 Add tomatoes, shal-
and place in a large
the grill marks—from lots, and parsley to
bowl. Discard any
shellfish and tofu to ber- bowl with mussels.
that did not open.
ries and cheese—and try Squirt in lemon juice,
Cover to keep warm.
these recipes the next and drizzle in butter
2 Toss tomatoes and if desired.
time you play with fire.
shallots with oil, and
mrolympia.com 165
FO O D & P R O P S T Y L I N G B Y S U S A N O T TAV I A N O
GRILLED
HALLOUMI PEACH
LENTIL SALAD
SERVES 2
INGREDIENTS
1 (8 oz) package halloumi cheese
1 tbsp extra-virgin olive oil
1 peach, halved and pit removed
1 red bell pepper,
sliced into 4 pieces
4 cups salad greens
1 cup cooked or canned lentils
/ cup sliced mint or basil
1 3
2 tbsp chopped walnuts

1 tbsp capers, drained (optional)
1 tbsp fresh lemon juice
2 tsp honey
1 garlic clove, finely minced
¼ tsp black pepper
DIRECTIONS
1 Build a medium-hot fire in a
charcoal grill, or heat a gas grill
to medium-high. MACROS
PER SERVING
2 Upend halloumi onto one of its
long sides, and slice lengthwise Calories
into 2 big slabs. Cut each slab 702
along its width so you have 4
square pieces of cheese. Brush Protein
both sides with oil. Brush cut 37g
sides of peach and both sides of Carbs
pepper pieces with oil.
48g
3 Place halloumi, peach halves
Fat
(cut-side down), and pepper
on a greased grill grate. Heat 41g
halloumi until grill marks appear
on both sides, 1–2 minutes per HOT
side. Heat peach halves until STUFF
grill marks appear on cut sides, Hailing from
about 2 minutes. Heat pepper Cyprus,
until darkened in spots on both halloumi is a
sides and tender, about 2 min- high-protein
cheese that
utes per side.
doesn’t melt
4 Divide salad greens, lentils, mint on the grill—
or basil, walnuts, and capers the outside
(if using) among serving plates. becomes
Slice grilled peach halves and crispy while
bell pepper, and place on the interior
turns vel-
serving plates along with hal-
vety. Look
loumi pieces. Whisk together oil, for blocks in
lemon juice, honey, garlic, and well-stocked
black pepper. Drizzle dressing cheese
on salad. counters.
mrolympia.com 167
GRILLED
HAWAIIAN
PITA
PIZZAS
SERVES 4
INGREDIENTS
1 lb pork tenderloin
2¾-inch-thick slices pineapple
1 green bell pepper,
sliced into 4 pieces
4 large whole-wheat pitas
1 cup marinara sauce
4 oz fresh mozzarella
cheese, torn into small pieces
DIRECTIONS
1 Build a medium-hot fire in a
charcoal grill, or heat a gas grill
to medium-high. Brush pork
with oil, and season with salt
and pepper. Grill pork 18 min-
utes or until an internal temper-
ature of 160°F is reached and
juices run clear when pierced.
Set aside to rest for 10 minutes,
then slice thinly.
2 Brush both sides of pineapple
and pepper pieces with oil.
Place on grill grate, and heat
until dark marks appear on both
sides. Remove from grill, and
slice pineapple and pepper into
chunks.
3 Lightly brush pitas with oil. Place
on grill, and heat until toasted
on one side. Remove from heat,
and spread marinara sauce on
toasted side of pitas. Top with
pork, pineapple, pepper, and
pieces of mozzarella. Place back
on the grill for 2 minutes or until
the cheese melts.
MACROS PER SERVING

Calories 516 Protein 40g
Carbs 59g Fat 14g
HOT STUFF Why tip the delivery
guy when you can easily grill up health-
ier individual pizzas with a satisfy-
ingly crispy crust? This one stars pork
tenderloin, a source of lean protein that
gets even better when infused with
smoky goodness.

MACROS
PER SERVING
Calories
626
Protein
32g
Carbs
58g
Fat
32g
HOT
STUFF
Grilling tofu
is a sure-
fire way to
make the
plant-based
protein more
palatable,
perhaps
even crave-
able. The
flames
GRILLED TOFU
breathe
new life into
guacamole,
and these
GUACAMOLE STACKS grilled sweet

potato fries
won’t blow
WITH SWEET POTATO FRIES up your

physique.
INGREDIENTS DIRECTIONS
2 medium sweet 1 Place potato wedges in a sauce- marks appear. Let cool, then
potatoes cut into pan, cover with water, and bring mash in a bowl. Stir in tomatoes,
½-inch wedges to boil. Cook for 5 minutes or until red onion, cilantro, jalapeño, lime
1 tbsp grapeseed oil slightly tender. Drain, toss with oil, juice, garlic, and a pinch of salt.
½ tsp smoked paprika smoked paprika, garlic powder, 4 Grill sweet potato wedges until
½ tsp garlic powder salt, and black pepper. cooked through and darkened,
½ tsp salt 2 Slice tofu along its width into 2 about 8 minutes, stirring at least
¼ tsp black pepper slabs. Slice each slab lengthwise once. Set aside and cover to keep
1 block extra-firm tofu to make 4 pieces. Line cutting warm.
1 avocado, halved board with paper towel. Top with 5 Grill tofu squares until golden
and pit removed tofu squares; using paper towel, and grill marks appear, about 4
1 medium tomato, diced press gently to remove liquid. minutes per side. Turn 90 degrees
¼ diced red onion Brush both sides with oil, and halfway through cooking each
¼ cup chopped season with salt and pepper. side for crosshatch pattern. Place
cilantro 3 Build a medium-hot fire in a on serving plate, brush on hoisin
½ jalapeño, minced charcoal grill, or heat a gas grill or barbecue sauce, and spread
1 tbsp fresh lime juice to medium-high. Brush avocado on some guacamole. Top with an-
1 garlic clove, minced halves with oil, and place on a other tofu piece, hoisin or barbe-
¼ cup hoisin sauce greased grill, cut-side down. Grill cue sauce, and more guacamole.
or barbecue sauce for 5 minutes, or until black grill Serve with sweet potato fries.
mrolympia.com 169
GRILLED FRENCH
TOAST WITH
STRAWBERRIES
SERVES 2
INGREDIENTS
2 large eggs
¾ cup milk
¼ cup plain or vanilla
protein powder
2 tbsp sugar
1 tsp cinnamon
1 tsp grated orange zest
(optional)
4¾-inch-thick slices bread
2 cups whole strawberries,
hulled
1 cup plain Greek yogurt
2 tbsp maple syrup
1 tsp pure vanilla extract
DIRECTIONS
1 Blend together eggs, milk,
protein powder, sugar, cin- MACROS
PER SERVING
namon, orange zest if using,
and a pinch of salt. Place Calories
mixture in a large shal- 560
low baking dish, and soak
Protein
bread in mixture for about 3
minutes per side. Do this in 40g
batches if necessary. Carbs
2 Build a medium-hot fire in 78g
a charcoal grill, or heat a Fat
gas grill to medium. Make
sure grill grate is well oiled. 10g
Thread strawberries on
skewers, and lightly brush HOT
with oil. Transfer straw- STUFF
berries and bread slices The grill
to grill grate. Grill bread is a deli-
until dark-brown grill marks cious way
to upgrade
form on the bottom, about
French toast
2 minutes, then flip and grill and your
for about 2 minutes longer. weekend
Grill strawberries until ten- breakfast,
der and darkened in a few and flecking
places, turning once. bread with
a bit of char
3 Stir together yogurt, maple
comple-
syrup, and vanilla. Top ments the
French toast with sliced extra-sweet
grilled strawberries and caramelized
maple yogurt. FLEX berries.

mrolympia.com 171
JAY CUTLER
mrolympia.com 173
DENNIS
NEWMAN
AARON AND
BRANDY
MADDRON
mrolympia.com 175
AHMAD HAIDAR Culver City, CA, 1999
176 FLEX | FEBRUARY ’15
GEA JOHNSON
EDDIE
ROBINSON
mrolympia.com 177
RONNIE COLEMAN

DANNY HESTER
ERNIE TAYLOR
(AND MODEL)
mrolympia.com 179
BACK TO
DANNY HESTER AND STAN MCQUAY USHER IN THE IFBB’S NEW

BY JOE WUEBBEN
PHOTOGRAPHS BY PER BERNAL
The pecking order of the IFBB’s

brand-spanking-new Classic
Physique division starts with two
veteran bodybuilders: Danny Hester
and Stan McQuay. The debut
competition of the new aesthetics-
focused class—the Musclecontest
Pro Physique this past March—saw
Hester place first, with McQuay in
third. Hester is the first IFBB pro to
qualify for an appearance onstage
at the inaugural Classic Physique
Olympia this September. McQuay
will no doubt compete again to join
his adversary in Vegas.
ONCE A CLASSIC…
With an emphasis on symmetry,
balance, and classic posing, with
weight restrictions instituted to
put a cap on how big the competi-
tors can get—à la the classic (and
scaled down) physiques of vin-
tage bodybuilders like Frank Zane,
Serge Nubret, and Steve Reeves.
Classic physique plays right to
Hester and McQuay’s strengths,
not to mention their personal
preferences.
“I’ve always been a classic
bodybuilder because I wasn’t a
mass monster,” says Hester, who
competed in his first NPC USAs
back in 1992 but didn’t get his IFBB
pro card until 2013 due to a near
decade-long hiatus from competi-
tion. “My strength was always
in my aesthetics and symmetry,
and luckily I had the round muscle
bellies. But I’m an apple; I can’t re-
ally become an orange. Bodybuild-
ing is a quest for never-ending size,
no matter what. But with the new
Classic Physique division, I don’t
have to worry about getting bigger.
It sets my mind at ease that, OK,
these are the criteria that I have
to stay within, so I can just focus
on refining.”
McQuay echoes these senti-
ments. “It’s more about concentrat-
ing on quality muscle,” he says. “I’m
not saying that in bodybuilding you
don’t have to worry about quality,
but because of my body type, I can
focus more on detail work. I always
do better coming down in weight
than trying to go up and get bigger.
And classic physique is going to
bring more attention to the art of it
as opposed to just the freak factor.
CLASSIC PHYSIQUE DIVISION WITH A BANG! Posing is now more meaningful.”
mrolympia.com 181
SNAPSHOT
Height 5’6”
Weight
170 lbs
Birth Date
Feb. 14, 1969
Residence
Venice, CA
Career
Highlights
2016
Musclecontest
Pro Classic
Physique, 1st;
2013 NPC
USA Champi-
onships, 2nd;
2013 NPC
National
Champion-
ships, 2nd
HESTER’S TRAINING SPLIT HESTER’S BACK WORKOUT
Monday Quads, hamstrings (light) EXERCISE SETS REPS MACHINE

Tuesday Hamstrings, back Machine 5 12—15 LAT PULLDOWN
Wednesday Shoulders Lat Pulldown* Hester’s take: “The machine
we’re using here gives you
Thursday Triceps, biceps Seated Cable Row 4-6 12—15
a really nice squeeze at the
Friday Chest One-arm 4 12—15 bottom and a good pump. As
Saturday Cycle repeats* Seated Cable Row you pull the handles down,
it opens up—your hands are
Steady-state cardio, calves, and abs are Pullup 3-6 10—12
performed in a separate workout on all close together at the begin-
training days. One-arm 4 10—12 ning of the rep and then wide
Lat Pulldown apart at the bottom. You can’t
*Hester trains every day he’s able to, which
typically ends up being four to five days per Dumbbell or 4 12—15 get this effect with a standard
week. “Whichever days I can’t train are my Machine Pullover pulldown bar. It’s almost like
off days,” he says. “I never take more than combining a close-grip pullup
three days off in a row.” *Including two warmup sets. with a wide-grip pullup.”
mrolympia.com 183
PULLUP SEATED
Hester’s take: “I prefer CABLE
a narrow grip because
going too wide is not
ROW
Hester’s
good for your shoulders.
take:
And a closer grip keeps
“Probably my
the tension in the lats
favorite back
more. Pullups are like a
exercise, my
pushup to me—I just jump
bread and
on it whenever I can just
butter. And on
to keep that conditioned
these, I like to
look. And I like to stop a
use a full range
little short of failure to
of motion. I
make sure all my reps are
lean forward at
strict. I go about 75% of
the start to get
the way to failure on each
a good stretch
set and then stop.”
and lean back
about 15 to
20 degrees
past vertical
at the end of
the movement.
What I’m trying
to mimic at the
end here is like
when you’re
doing a back
pose onstage
and you arch
your back and
it shows all of
your Christ-
mas tree in the
lower back.
If someone
were to watch
me, they might
think it was
really bad form,
but it’s not. The
so-called ‘cor-
rect’ way to do
a seated cable
row is just too
much of the
arms doing
the work.”
ONE-ARM LAT
PULLDOWN
Hester’s take: “You get a
much greater range of motion
compared with the two-arm
version. I can actually get a
better stretch at the top with
the one-arm pulldown, and
then at the bottom of the rep
I can pull back, twist at the
torso, and really hit those
lower tie-ins.”

ONE-ARM SEATED
CABLE ROW
Hester’s take: “The foot position is like a
dumbbell row. You have one foot down on the
floor, which means you don’t have to put all
that strain on the lower back. You’re able to
go a little heavier without feeling it too much
in the lower back. I also like unilateral move-
ments because there’s always a dominant arm
or leg. And if everything you do is bilateral, that
dominant side is going to keep being dominant
and the weak side is never going to catch up.
One-arm versions of exercises are a great way
to keep your physique balanced.”
mrolympia.com 185
STAN MCQUAY
SNAPSHOT
Height 5’7”
Weight 182 lbs
Birth Date
July 12, 1973
Residence
Los Angeles, CA
Career
Highlights 2016
Musclecontest Pro
Classic Physique,
3rd; 2011 IFBB
Sacramento Pro
212, 1st; 2010
Detroit Pro 202, 1st;
2009 Jacksonville
Pro 202, 1st
McQUAY’S TRAINING SPLIT McQUAY’S CHEST WORKOUT
Monday Chest, triceps finisher* EXERCISE SETS REPS HAMMER

Tuesday Back, biceps finisher* Hammer Strength 4* 15 STRENGTH
Wednesday Quads, hamstrings Incline Press INCLINE PRESS
finisher* McQuay’s take: “First thing
Incline 4 15 I like to do here is pull my
Thursday Shoulders, traps Dumbbell Press scapulae back and hold them
Friday Biceps, triceps Incline Cable Flye 4 15 there the entire time through
the movement. At the end I
Saturday Hamstrings, quad Dip 3 To only go about three-quarters
finisher* failure** of the way up. I don’t want
Sunday Off Pushup 3 To my shoulders getting too
*McQuay’s workout “finishers” consist of a failure** involved; I’m trying to keep
single exercise for the body part listed per- all the tension on the chest. I
*Not including warmup sets. also do a one-arm version to
formed with relatively light weight and high
reps (four sets of 25 reps).
**Somewhere around 20 controlled reps. isolate each side.”
mrolympia.com 187
INCLINE DUMBBELL PRESS
McQuay’s take: “I’m telling myself ‘expansion of the rib cage’ the whole movement. Because the minute I
deflate my rib cage, my shoulders take over. Visually, I try to keep my chest higher than my shoulders. As
I’m contracting, I never let my chest drop. The angle on the bench here is generally 45 degrees or less.”

INCLINE
CABLE
FLYE
McQuay’s
take: “Make
sure your
hands don’t
come too
narrow as
you initiate the
movement.
Really try to
arc the move-
ment as if you
were hugging
a barrel. You
want to keep
the hands as
wide as possi-
ble to keep the
shoulders from
taking over.
Don’t make this
movement into
a press.”
DIP
McQuay’s
take: “When
I’m doing dips
for chest, I try
to hang over to
the point where
my chest is
parallel to the
floor. If you’re
staying too
vertical with
the torso, it’s
going to be
hitting mostly
triceps. And for
chest, I don’t
do a full lockout
at the elbows. CABLE CROSSOVER
My depth at (Bonus)
the bottom is McQuay’s take: “This exercise is all about a
around upper strong mind-muscle connection. You want to get
arms parallel to a really tight contraction on each rep. Squeeze
the floor.” and hold it for one to two seconds.” FLEX
mrolympia.com 189
mrolympia.com 191
Q
1 / HAVE A PLAN
When he was 22 and living in Massachusetts, Cutler
traveled to Southern California to enter a local show.
His plan to garner publicity worked. He won the 1995
NPC Tournament of Champions and, months before
he nabbed a pro card on his first try at the 1996 NPC
Nationals, he was grinning on a Muscle & Fitness cover.
That’s the way he rolls. Over the ensuing 17 years,
Cutler carefully plotted out everything: business, training,
eating, and competing.

2 / TURN UP
4
THE VOLUME
“I’ve always been
a volume trainer,”
Cutler says. Boy,
has he ever. In
2003, I watched
him do 10 back
exercises for 43
sets over two
workouts on the
same day! There
is a prevalent
(and often ir-
rational) fear
of overtraining
that leads many
bodybuilders to
lose sight of the
growth-inducing
benefits achieved
by increasing
their sets per
workout.
3 / EMBRACE
CHANGE
“I’m not doing
anything the way
I did it before.
I’ve changed
everything,”
Cutler said when
I interviewed him
in 2004, expect-
ing to get a fairly
“routine” routine.
In preparation
for that year’s
Arnold Clas-
sic (which he
won), he had
indeed changed
everything. The
sport’s great-
est advocate of
volume training
had dramati-
cally reduced his
workload and
developed a pre-
contest schedule
that kept him up
most of the night
and napping
three times a
day. Before the
year was over,
he reverted back
to something
closer to his
usual regime, but
his ’04 adventure
illustrated his
willingness to
experiment. He’s
never adopted a
rule he’s not will-
ing to break.
mrolympia.com 193
5 / USE
HELPING
HANDS
There were
stretches of his
career when he
toiled alone, but
more often than
not, Team Cutler
has had multiple
members. In
fact, during his
prep for the last
three Mr. Olym-
pias (2009–11),
he regularly hit
the weights with
two or three
partners per
workout. (This
also expanded
his rest periods
between sets.)
6 / DOUBLE-
UP ON BACK
This four-time
Mr. O pos-
sesses one of
the greatest
rear lat spreads
ever witnessed.
By 2005 his
lat width was
matching if not
succeeding
Ronnie Cole-
man’s. Cutler, like
Coleman, also
worked back
twice weekly.
One session
focused on width
(using pulldowns
and other cable
exercises), and
the other tar-
geted thickness
(mostly rows and
deadlifts).
7 / GO
ORGANIC
In the middle of
the last decade,
Cutler began
buying organic
chicken breasts,
eggs, and beef.
He feels that
consuming foods
free of chemicals
has made
8
a subtle differ-
ence in his
physique on-
stage and may
significantly
benefit his health
in the long term.

JAY BY THE NUMBERS
47
Number of
pro qualifiers
IFBB Pro
League wins
IFBB Pro
League contest
25
to turn pro entries
81
Mr. Olympia wins
^ Record
Arnold Classic wins turned pro on their first tries,
including Phil Heath.
4 Arnold # Coleman has the record at 29
Classic entries (1998–2006).
mrolympia.com 195
9 / DO UNILATERAL SETS 10 / WORK YOUR 11 / DON’T COUNT REPS
As with all bodybuilders, Cutler’s WARMUPS “How many did I get, Greg?” he
left and right halves are not sym- Let’s get the terminology straight. would ask me repeatedly in the
metrical. His left limbs are clearly Cutler refers to the lighter sets many workouts I observed through
superior to their right counter- preceding his working sets as the years. He knew he was some-
parts. He narrows this gap by “feel sets,” not warmups. This is where around the 10–12 range, but
including unilateral exercises in because he’s not merely going he wasn’t certain of the exact tally.
every leg and arm workout and through the motion on those sets. Throughout each set, he focuses
placing a special emphasis on Instead, he’s getting a feel for the on his working muscles, because
bringing up his weaknesses (while weight, making certain his tech- he believes that calculating reps is
still expanding his stronger side). nique is on point, and monitoring his merely a distraction.
muscles to determine how hard he
should push his working sets.

15
12 / REMAIN PERSISTENT 13 / SWEAT THE 14 / EAT, EAT, AND EAT

Five years—that’s how long he was SMALL STUFF SOME MORE
the Mr. Olympia heir apparent. Unlike most pro bodybuilders, When Cutler was a teen body-
Cutler was runner-up a frustrat- Cutler schedules some forearm builder living in rural Massachu-
ing four times from 2001–05. All and ab sets into his routine, even setts, he used to buy his beef by
the while, the three-time Arnold during the off-season. Likewise, the cow, literally. He hit the 280
Classic champ stayed focused on although he has two of the mark before his 20th birthday by
his ultimate goal. He learned from sport’s best calves, he trains his training heavy and eating heavier.
mistakes and used each O loss as lower legs as hard as every other He’ll tell you that eating six or more
fuel for his next attempt. That’s why body part. high-protein meals daily isn’t some-
it was even sweeter when he did thing he enjoys, but frequent feed-
eventually best Coleman in 2006 to ings have always been a necessary
hold aloft his first of four Sandows. part of his growth plan.
mrolympia.com 197
16
17 / LEARN
FROM YOUR
PEERS
After he lost to
Coleman at the
2003 Mr. Olym-
pia, he began to
adopt some of
what made his
rival’s workouts
so success-
ful—especially
free-weight
basics. Similarly,
when Phil Heath
was closing in on
him and after he
lost the Olympia
title to Dexter
Jackson in 2008,
he employed
Heath’s trainer/
nutritionist, Hany
Rambod, and
Rambod’s FST-7
system. Some-
times to be the
best you have to
beat the best at
their own game.
18 / SUPPLE-
MENT STRA-
TEGICALLY
Whey powders
boosted his daily
protein intake.
Creatine and
BCAAs powered
him through
workouts. Vita-
mins and miner-
als ensured that
the salad-ad-
verse Cutler had
all the necessary
micronutrients
for recovery.
Throughout his
career he’s been
on the cutting
edge of sports
nutrition.

19 / STICK MOSTLY 20 / HEED THE SIGNS 21 / HIT THE ANGLES
TO THE 8- TO 12-REP At age 38, 20 years after his first He learned which foot placements
RANGE contest, Cutler suffered his first will stress various areas of his
Until 2004 most of his sets were major injury with 2011’s biceps legs, which grips will best target
in the 8–10 range, and during his tear. One key to bodybuilding sections of his upper body, and
teenage years he often went even success is injury avoidance, and which exercises are most effec-
lower. But over the past eight Cutler did this by rarely going less tive for his particular physique.
years, he rarely strayed from the than 10 reps per set in recent Then he employed that knowl-
10–12 range for big body parts. years, utilizing feel sets to gauge edge to hit each body part from a
Arms and calves were mostly in his muscles’ abilities each workout variety of angles, with a particular
the 12–15 range. and working around small strains emphasis on what he most wants
and pains. to accentuate.
mrolympia.com 199
22 / AVOID MAJOR
SHOCKS
Don’t ask Cutler for scary workout CUTLER’S 6
PIVOTAL SHOWS
stories. He doesn’t have any remi-
niscences about 30 continuous
sets of squats or giant-set circuits
that kept him hovering around a
trash can, revisiting his protein. 1996
He never supersetted biceps and
triceps until he couldn’t scratch his
own head. He sticks to his training 2001 2006
program, and that program has
never included all-shock workouts
from hell.
23 / IMPROVISE YOUR
TRAINING
He has a rough outline for how 2000
each workout will progress, but
doesn’t follow a detailed script.
Instead, he analyzes how his mus- 2004
cles are responding and chooses
his tools accordingly. He will often
pause midworkout so he and his
training partner(s) can review how
many exercises he’s done and
what he should do next. Every
workout is a work in progress.

24 / STAY
LEAN
Where are the
photos of a
fat Jay Cutler?
Where are
the shots of a
“front butt,” or a
doughy face as
round as Charlie
Brown’s? Don’t
bother Googling.
You won’t find
any. Throughout
his pro career,
he’s always
stayed within
striking distance
of stage shape.
Fat is bad for
business. Year-
round cardio
has kept the
wrong sort of
pounds from
sticking, and
that in turn has
allowed him to
better monitor
his progress and
more effectively
diet down to
excavate the
fine lines.
25 / KEEP
IT FUN He
doesn’t do
any elaborate
psych-ups
before sets.
He doesn’t
scowl or stomp
around the gym.
Instead, he’s
frequently smil-
ing and joking
with partners
between sets.
Jay Cutler takes
bodybuilding
very seriously—
as a competi-
tive pursuit, a
lifestyle, and a
business—but
he also has fun.
He never forgets
how lucky he
is to make an
excellent living
from something
he loves so
much. FLEX
mrolympia.com 201
202 FLEX |
BY MICHAEL BERG, N.S.C.A.-C.P.T. PHOTOGRAPHS BY ERICA SCHULTZ
Q If you’ve seen the clips of last five guys I had down to train
Mountain Dog Training on YouTube, legs, three of them threw up,”
you might be scared out of your Meadows admits.
wits to try it yourself. After all they
are a depiction of agony, showing
“IT’S GOOD TO However, he’s quick to point
out another key fact. “Yes, I tend
bodybuilders like Evan Centopani, START WITH to show the videos that are more
among others, struggling through
torturous dropsets, partials, and
HAMS BECAUSE extreme, but it’s not all about
crazy, high intensity on every set,”
forced reps, among other devious THEY ARE he admits. “I’d say it’s actually
set-extending techniques. (One
particular clip, ominously titled
SO OFTEN AN a program more geared to help
people stay healthier and injury-
“Bulgarian Split Squat Dropset of AFTERTHOUGHT. free so they can keep on train-
Death,” would have most grown
men crawling to the nearest exit.)
NOT SURPRIS- ing and doing this thing that they
love for many years.” Intensity is
Truth be told, the training INGLY, MOST PEO- important, but it is a double-edged
strategy devised by IFBB pro and
Columbus, OH-based bodybuilding
PLE DON’T HAVE sword if not managed properly.
Recently, Meadows, who won
coach John Meadows six years GOOD HAMS.” the 2015 NPC Team Universe
ago isn’t for the weak. “Out of the Championships Masters overall

and last competed at the 2016 curls. I did three to four sets and
Arnold Classic 212, sat down with MOUNTAIN then went on to squats, and it was
FLEX to walk readers through a
typical Mountain Dog leg regimen, DOG apparent right out of the gate how
much better the squat felt in my
sharing the secrets of his some- INTENSITY hips, knees, everything.
times atypical, always challenging
approach. If you want more mass, MENU Why do you think that was?
deeper cuts, and new levels of When you drive a lot of blood in
DROP-
strength—and you’re not afraid SETS your hamstrings, it provides a
of the hard work (and occa- certain stability at the bottom of
sional queasiness) to get there— your squat and leg press. Your
Meadows is your man. knees and hips feel warm, too.
My science buddies tell me I have
FLEX Your leg workouts are discovered some post-activation
outside the norm, starting off potentiation of muscle force here,
with the very first exercise. but I am not sure. It could just be a
Why do you recommend change in joint proprioception as
leading with a hamstrings well where the cushion from the
exercise? ISO- pump just feels good. In Mountain
Meadows Years ago, I went to HOLDS Dog, we call it “greasing the
the gym after work, and the place groove.” It’s also good to start
was packed. I used to squat first with hams because they are so
in every leg workout—back then, often an afterthought. Guys will
it was blasphemy not to do a do quads hard and then toss a
compound movement first—but all couple of sets of leg curls at the
the racks were taken, so I figured end of the workout and they’re
while I’m waiting, I’d do some leg done. Not surprisingly, most
people don’t have good hamstrings
development.
Which hamstring moves are

the best to lead off?
The first exercise is always going
to be a leg-curl variation—standing,
seated, or lying. We save the more
stretch-oriented exercises like
Romanian deadlifts and lunges for
PARTIAL later in your workouts, when the
REPS muscles are pumped.
Have you ever experimented

with other leg exercises
first?
Getting the adductors—the
inner part of your thigh—fired up
is also really good. You feel really
explosive after those muscles are
activated.
Where does the high-intensity

work come into play?
On the leg curl, we’ll do three sets
of 10, where on the 10th rep you
feel you still have another rep or
FORCED two in the tank. The fourth set
REPS is where we pull out all the bells
and whistles: It can be a dropset,
maybe some iso-holds, partials,
forced reps—any high-intensity
technique that jams a lot of blood
in the muscles and leads to
complete failure. If you’ve done it
right, when you stand afterward,
you can’t pick your heel up off the
floor and touch your glutes with it
because the hamstrings muscle is
mrolympia.com 205
another 12. Then drop it again
and do a third round of 12 reps.
You can then add iso-holds. In my
version of this, you’ll lower your-
“I CAUTION PEOPLE TO NOT JUDGE self down about one-third of the
THE SUCCESS OF A WORKOUT BASED way on the last rep and just hold it
there. In fact, if you have a spot-
ON BREAKING A RECORD. ADDING ter, that person can push down on
WEIGHT IS A GREAT GOAL, BUT IT’S the sled and you’re resisting that,
trying to push the weight back up.
NOT THE BE-ALL AND END-ALL.” The spotter needs to have a sense
of that, and provide just enough
resistance that it creates equal
so pumped. Keep in mind, you turn It just doesn’t work that way. Just pressure—you’re pushing up hard,
it loose only on one set. You can’t because you didn’t set a new PR but the weight isn’t moving.
do that on all four sets or you’ll doesn’t mean you didn’t get a great
wear yourself out for the rest of workout. You still are stimulating Do you add a second pump
the workout. hypertrophy. Adding weight is a exercise?
great goal, but it’s not the be–all Yes. the first one would include the
After the curl and adductor and end–all. fourth set, but the second really
machine, do you go to shouldn’t, unless you’re feeling
a traditional compound What comes next, after the really strong that day and want to
movement? squat or press? go for it. The second exercise can
Yes, after that, it’s always going After that first compound exercise, be anything from a leg extension
to be a squat or leg press. Squats I like to do specific pump work, to a stationary lunge—I like to do
are my favorite exercise, but a lot focusing on the lactate threshold those on a Smith machine. If you
of people can’t do them because and the chemical reactions that do the fourth set on those, you
of various lower-back issues. In happen in the muscle beyond just could do the dropsets, working
that case, the leg press is also moving a heavy load. That could your way down to body weight
a really good exercise for build- mean a hack squat, leg extension, only. Lunges aren’t great for the
ing the thigh. It baffles me that so or if you went with a barbell squat beginning of a workout, but once
many people don’t think the leg first, you could do the leg press you have that pump, like hacks,
press is useful. It’s such a simple here. We’ll do four sets, with the they can feel really good.
movement that works so well. first three sets almost to failure,
For this third movement, we follow leaving a rep or two on the table, At this point, do you circle
a more traditional approach, pyra- and then the last set all-out just back to hamstrings?
miding up from set to set, trying like the leg curls. Here we would do something that
to work up to a heavier weight. If On that high-intensity set, say would put a stretch in them, like
you squatted 315 for seven reps you’re doing hack squats. You’ll a stiff-leg deadlift with a barbell,
the week before, your goal may start with 12 reps, then imme- dumbbells, or T-bar, for four sets
be eight this week—just classic diately drop the weight and do of eight to 12 reps. At this point,
progressive overload model in play
here. For squats, our goal is usu-
ally eight reps per set, and you’re
done when you can’t complete
eight with perfect form, while leg
press would be a 10-rep cap. Just
make sure that your weight jumps
MOUNTAIN DOG LEG WORKOUT
aren’t too big; you want to be doing EXERCISE SETS REPS
five to eight working sets so you’re
getting enough volume. Also use a
more explosive cadence—lower the 4
weight in a controlled manner and
then drive it up with some aggres-
siveness. I think there is something 4†
to altering muscle fiber type by
specifically training explosively. 3
Do you need to consistently 4

break your personal strength
records?
†
Not at all. I caution people to not
judge the success of a workout
based on breaking a record. First
of all, you can’t get stronger every
workout for the rest of your life.
mrolympia.com 207
you have all this blood in your
hamstrings, then you get this nice
deep stretch. I’m not going to say
this type of stretch loosens up
your fascia tissue or results in
hyperplasia or anything like that. I
think that’s debatable, but I will say
I see better recovery and growth
in the people I train this way. Logi-
cally this sequence works well—it’s
like pressing to get a pump in
your chest and then doing a flye.
Here I might also add quadriceps
stretches as well, just putting the
foot up behind you on a bench and
squatting down.
Do you pyramid the weight

on stiff-leg deads?
You might need a feeder set,
but you don’t need to do a lot of
pyramiding, unless you’re a really
strong guy who can stiff-leg 400
pounds, which I’m not. In a feeder
set, you put some weight on the
bar and do three reps, then add
a little more and do another three
reps, and then you get to your
working weight. That way, you
don’t fatigue yourself before you
get to your working weight.
So through the whole

workout, there are only one
or two super-high-intensity
sets. That’s fewer than
people new to Mountain Dog
might assume.
Exactly. If you think about it, we’ve
done only two crazy sets, on the
leg curl and then another on the
hack squat or leg extension. We
take the other movements right
up to failure, but it’s with good
form. I think it’s a good way to train
really hard and intelligently and
stay healthy. It works especially
well for guys who are getting older
and can’t get away with some of
the things they used to do in their
20s and 30s. I get guys who are
seemingly at their genetic limits,
and I can squeeze another, say, 10
pounds of muscle out of them with
nothing but training changes over
the course of a year or two.
You tend to get a lot of

pushback from people who
think Mountain Dog is too
high intensity.
If you look at our workout, only two
sets out of the whole workout are
those crazy, to-absolute-failure, high-
intensity sets. The other exercises
are challenging, too, but not done to
the extreme. It’s a sustainable long-
term training method. FLEX

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YOUR ONE-STOP SOURCE FOR MUSCLE NEWS

From football to boxing, Still going strong at Kai sweeps the Arnold Who wins the pose- Take a look back at USA
to bodybuilding and nearly 50, Troy Alves Classic, the Arnold down between Markus champ Jason Huh and
acting, Kaden Vu does shares lessons learned Australia, and the Rühl and Mamdouh the wheels he rode to
it all his way. in his 20-year career. Arnold Brasil. Elssbiay? Find out! the IFBB Pro League.
mrolympia.com 211
LAST SET PROFILE BY Andrew Gutman
Q Possessing a knack for athletics

Whether it’s on and a physique ahead of his high
the field, in the school football teammates, Kaden
ring, the gym, Vu was told as a teenager that he
on bodybuilding was “an abomination” compared
stages, or movie with the “typical Asian.” But Vu has
sets, Kaden Vu never been bothered by being con-
does it his way. sidered the opposite of what that
stereotype embodies. After all, if
being “an abomination” means being
physically superior, then Vu is more
than OK with it: He embraces it.
After suffering two broken wrists
during his football days, Vu took time
off from training and ended up losing
a significant amount of weight. He
later tried boxing as a way to get
back into shape and discovered a
new talent, winning a Golden Gloves
championship while compiling a
34-3 record with 22 KOs. Vu’s coach
wanted him to drop from heavy-
weight to light-heavyweight (178
pounds) since he’s only 5'8". His self-
proclaimed “small-man syndrome”
made him reluctant to make the cut.
“I told my coach, ‘How about this.
I’ll do bodybuilding. If I win the show,
then I step away from boxing. If I
lose the show, then I’ll go lose the
weight and get down into the appro-
priate class.’”
Vu won his first local show and
immediately made the switch to
bodybuilding.
Eventually, however, he saw the
sport as a dead end and shifted his
interests to acting, where he wants
to “become the baddest
villain on the big screen.”
Vu still sticks to a power-body-
building style of training, prioritiz-
ing the big three, with a lifetime PR
of 585 pounds for one rep on the
bench press, 675 pounds for eight
reps on the squat, and 700 pounds
for three sets of eight on the dead-
lift…all done at a lean 250 pounds.
Vu, now 33, bounces from goal
to goal because it’s not about the
end, it’s about embracing who he is.
“Be different. Don’t be like every-
body else,” says Vu. “Don’t fit the
mold. Destroy the mold because at
the end of the day, you’ve got to be
yourself.”
THE ABOMINATION
KADEN VU HAS ALWAYS BEEN OF A DIFFERENT MOLD, AND HIS HIGH SCHOOL
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LAST SET OVER 40 BY Andrew Gufman
STILL
PUMPED
IFBB PRO TROY ALVES SHARES
IMPORTANT LESSONS HE’S LEARNED
IN HIS 20-YEAR CAREER
Q Most bodybuilders just hope to
remain competitive in their 40s but in
the case of IFBB pro Troy Alves, that
was his peak. Alves’ first professional
bodybuilding victory came at the 2009
Europa Show of Champions, at age
42. The Connecticut native went on to
win three open shows and another in
the 212 division in 2013 before hanging
up his posing trunks. Throughout his
career, Alves, 49, made critical training
and diet changes to step onstage with
the elite.
“Around age 40, I started doing more
volume and added more dropsets,”
says Alves. The new approach resulted
in increased detail and thickness while
giving his joints a break.
Alves’ competition diet was a tra-
ditional bodybuilder’s menu—chicken,
turkey, rice, and veggies—but as his
career progressed, so did his body.
“I realized that you don’t need 2–2.5
grams of protein per pound of body-
weight,” says Alves. “I was able to eat
1g per pound and still see changes
in development.”
A personal trainer with a goal of run-
ning a 10K race this year, Alves aims for ALVES’
four to five balanced meals a day. He isn’t STATS
afraid to splurge on occasion, either. Age 49
“I don’t stay perfect all the time. If I Height 5'9"
want to have a burger in the middle of Weight 215 lbs
the day, I’ll have a burger.” Residence
Peoria, AZ
Career Highlights
EXERCISE SETS REPS 2013 Europa
Show of Cham-
Barbell Curl 4 10–12
pions 212, 1st;
Dumbbell Hammer Curl 3 10–12 2011 Battle of
Superset with Rope Curl* 3 10–12 Champions, 1st;
Cable EZ-bar Curl 4 10–12 2011 Phoenix
Pro, 1st; 2009
Rope Pushdown 4 10–12
Europa Show of
Close-grip Bench Press 3 10–12 Champions, 1st
Seated Dumbbell Extension 3 10–12
Reverse-grip EZ-bar Cable 3 12–15

Pushdown
ROB PICK
Rest 60 seconds between sets.

*Flare arms out at top.

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LAST SET BLOND BOMBER
FIGHT
FOR

THOU
SHALT
1 Stop it.
2 Right
now.
3 Don’t
submit.
4 Train
hard.
5 Eat right.
6 Be
strong.
7 Know
thyself.
8 Love
thyself.
9 Be
happy.
10 Be wise.
Q Discouragement and disap- almost sadistic. You want to get in

pointment in large or small doses shape, you want to build muscle,
affect everyone in every area of and you want to be strong. But
life. These negative conditions, you lack discipline and are unable
if they are severe and recur- to deny yourself for a day.
rent, can lead to depression. And Excuses have no place in the life
depression can be more than a of a lifter. Fact is, you ate pizza and
temporary misery; it can become drank beer while you sat on the
a chronic and crushing disease. couch and watched the tube. You
We then confront the Triple Ds: did it before, and you’ll do it again
discouragement, disappointment, and that’s the way it works.
and depression. For our pur-
poses, we’re specifically talking THE TEN COMMANDMENTS
about situations relating to muscle A true seeker of muscle and might
building, fat loss, and getting in cannot omit a training session.
shape—where many of us experi- Unmotivated imposters miss
ence more disappointment and workouts. Hapless wimps and
discouragement than fulfillment doodlers let their workouts slide,
and success. Here’s where the but not men and women of steel.
strong are separated from the The next time the urge to skip
weak: press on or pull back. a workout arises, will you regard
it as an opportunity to exhibit
THE LOWEST PIT strength or a moment before
I don’t care if it’s leap year, a catastrophe? Will you submit
NASCAR tryouts, Thursday night to the moment or fight it with all
with the girls at the Bowl-O-Rama, your strength? If you choose the
or you’re just hungry and pooped— former, you lose. Choose the
random gorging is trouble. Are catastrophe and you become one.
you willing to pay that price? Think The solution I offer is composed of
about it. At some point you will 10 two-word commands. We have
feel weak, fat, and stupid. Guilt is too much to live for to be grounded
a mean companion, unrelenting, and weak, so fight for might.
mrolympia.com 219
LAST SET POSEDOWN
ELSSBIAY
vs. RUHL
A SUPER-DUPER-HEAVYWEIGHT
FIGHT FOR THE AGES
QThey have a
lot in common.
They won their
first pro titles at
28, their highest
Olympia plac-
ings are fifth (11
years apart),
they’re 5'10",
neither has lived
in America, and,
most important,
they’re two of the
widest and thick-
est bodybuilders
to ever test the
limits of a posing
dais. Germany’s
Markus Ruhl was
so celebrated
for his monster
mass during his RUHL
pro career (1997-
2010) that cries HEIGHT WEIGHT
of “RUUUUHL!”
bellowed from
awestruck fans
5 10 280
' "
whenever he
crunched a pose. AGE PRO WINS
His traps, pecs,
and delts were
gargantuan, and
44 2
that, combined
with his ultra- YEARS PRO
AS PRO CONTESTS
width, gave him,
arguably, the
most stupen-
13 32
dous, most
muscular of all STRENGTHS
time. One person
OVERALL SIZE,
SHOULDERS,
who might
argue is Egypt’s
Mamdouh CHEST
Elssbiay. Big
Ramy is even
wider (and WEAKNESSES
heavier) than TRICEPS,
Ruhl with fuller
quads. If these WIDE HIPS
two behemoths
had peaked in
BEST POSE
the same era, it
would’ve been MOST MUSCULAR
like Godzilla
CHRIS LUND
versus King Kong

each time they WORST POSE
clashed. SIDE TRICEPS
By Greg Merritt
Flex (ISSN 8750-8915), Vol. 33 No.

6, is published monthly except
for a combined July/August issue,
which counts as two of twelve in
an annual subscription by Weider
Publications LLC., a division of
American Media, Inc. 4 New York
Plaza, 2nd Fl, New York, NY 10004.
Periodical Rates Postage Paid
at the New York, NY Post Oice
and at additional Mailing oices.
Copyright © Weider Publications,
LLC 2016. All rights reserved.
Canada Post International
Publications Mail Sale Agreement
No. 40028566. Canadian B.N.
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materials submitted without
restrictions become the sole
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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
WEIGHT Copyright Convention. Todos
"
305 derechos reservados segúin la
convención Pan Americana de
Propriedad Literaria Artística.
Title trademark registered in U.S.
Patent and Trademark Oice.
PRO WINS Subscription rate is $42.97 for (1yr)
3 12 issues in U.S.A. In Canada (1yr)

12 issues $59.97. Outside of U.S.A.
and Canada (1yr) $91.97 U.S. Orders
outside of U.S.A. must be prepaid
in U.S. funds. For Customer Service
PRO and Back issues call toll-free (800)
CONTESTS 340-8959 or write to: Flex, P.O.
8 Box 37207, Boone, IA, 50037-0207.

SUBSCRIBERS: If the postal service
alerts us that your magazine is
undeliverable, we have no further
obligation unless we receive a
STRENGTHS corrected address within one
year. U.S. 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 37207,
Boone, IA 50037-0207. CANADA
POSTMASTER: Send address
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WEAKNESSES PO Box 907 STN Main, Markham,
ON L3P 0A7, Canada. From time to
time we make our subscriber list
available to companies who sell
goods and services by mail that we
believe would interest our readers.
If you would rather not receive
BEST POSE such mailings, please send your
current mailing label to: Flex, P.O.
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SPREAD Reprinted by special agreement in
Australia, United Kingdom, France,
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mrolympia.com 221
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224 FLEX | FEBRUARY ’15

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