Flex USA - 9 2013

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18 FLEX I SEPTEMBER '13
DEPARTMENTS
24 Chairman's Letter
26 Arnold's Page
28 Kin Khan Unleashed
Zack digs into daredevils and
reckless behavior.
37 Hard Times
Phil Heath in the hot seat! Plus:
Olympia CrossFit Championships,
Olympia prize money breakdown, Flex
Lewis Classic, Jay Cutler's Drive for
Five, and more!
72 NPC Report
The latest industry news.
78 Extreme Muscle
When muscles don't grow.
84 Lift Strong
The 1-6 Principle.
90 GvmBag
Including H.U.G.E.workout of the
month, training tips, research, and more.
20 FLEX I SEPTEMBER 13
106 Westside Rules
Westside for athletes.
110 Onlv the Strong
Building your lower-back strengt h.
114 Advanced Nutrition
The latest food news.
120 Big-Ass Mass
Stay anabolic.
12-'a Advanced Bod
Dopamine: a dieter's secret weapon.
128 Hard core Nutrition
The calorie fallacy.
134 Advanced Su lements
Our top supplement picks of
the month.
314 The Diet Doe
The X Factor: Big Ramy on the rise.
324 Events
Contests coming to your area.
328 TheShot
Phil Heath: racing to the top.
288 Phil Heath
290 Kai Greene
292 Flex Lewis
294 Shawn Rhoden
296 Frank McGrath
298 Fouad Abiad
300 Mike Liberatore
302 Ben Pakulski
304 Neil Hill
306 Branden Ray
308 Mamdouh Elssbiay
310 Erik Fankhouser
313 Roelly Winklaar
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GNC:
L IVE WE LL
EVP/Group Publishing Direct or
Chai rman & Chief Executive Officer
Founder and Chairman Emeritus
President ofthe IFBB Professional League
Editor-i n-Chief
EDITORIAL
Executi ve Editor ARNOLD SCHWARZENEGGER
Managing Editor BRIANGOOD
West Coast Editor DAVEIANLEE
Chief Medical Adviser CARLON COLKER, M.D.,
F.A.C.N.
Senior Wri ter GREG MERRITT
Onllne Web Editors ANGELICA NEBBIA,
MIKESALAZAR
Copy Chief PEARLAMYSVERDLIN
Copy Editors NINACOMBS,
JEFFTOMKO
Research JAMESRILEY
Editorlot Produ<tion MaMStf RUSSELL MENDOZA
Editorial Production Coordinator VlCTORKIM
Associate EdotOf NICOLEADAMO
ART
Art Director SEAN OTTO
S!nlor Designer AYINDE FREDERICK
Oeput(PhotoEdltor SAMUEL WILSON
EDITORIAL CONTRIBUTORS
JIM MAN ION, J.N. M ANION, ARNOLD SCHWARZENEGGER,
MIKE BERG, TONY MONCHINSKI, LARRY BROWN,
JOE PIETARO,JIM STOPPANI
PHOTO AND ART CONTRIBUTORS
Staff Photographers
JASON BREEZE, BILLCOMSTOCK, CHARLES LOWTHIAN
Contri butors
RON AVIDAN, ALBERT BUSEK, CARUSO, ISAAC HINDS,
KEVIN HORTON, CHRIS LUND, J.M. MAN ION, TONY MONCHINSKI,
AOBJ!ATAI!II'I', IAN SPANIJ!A,JJ!I'FSYGO, PAVI!L YTHJALL,AATZJ!LLJ!A
INTERNATIONAL PUBLISHING, ENTHUSIAST GROUP
Managing Dlr., Welder Pub. Ltd. (Europe)
MARTIN CHEIFETZ
(UK) 44-142-350-4516; lax: 44-i42-356-i 469: e-mall: mcheifetz@weideruk.com
FOREIGN EDITIONS
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CHRIS SCARDINO
DAVIDPECKER
JOE WElDER (1920-2013)
JIMMANION
ROBBIEDURAND
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FROM THE CHAIRMAN
On Sept. 26-29, the best
bodybulldlng, figure, fitness. bikini,
and physique competitors in the
world converge In Las Vegas to celebrate
the ultimate quest for human physical
perfection as Ultimate Nutrition presents
the 2013 IFBB Joe Welder's Olympia Fitness
and Performance Weekend, brought to you
by Bodybujldjng eo m This year the event is
bigger and better than ever. Just like Welder/
AMI athlete and two-time defending
Mr. Olympia Phll Heath, on the cover this
month, whom we describe as Heath 2.0, this
year's event can be described as Olympia
2.0. The Olympia Expo is more than 500,000
square feet of excitement, Including
powerlifting, grappling, strongman, MMA,
klckboxlng, arm wrestling, and our own
Muscle & Fitness Model Search, FLEX Bikini
Model Search, and Men's Fitness Ultimate
Athlete, plus new events like the Olympia
Rhino CrossFit Championships and Olympia
Combative Sports.
When the late, great Joe Welder started
the Mr. Olympia contest in 1965, Larry "the
Legend" SCott won the Inaugural event
and the quest for glory began. Since then, 12
other men, including Serglo Ollva, Arnold
Schwarzenegger, Ronnie Coleman, and
Phil Heath, have won the competition
and etched their names into the tome of
bodybuilding immortality.
And in other division action, Iris Kyle
will try to set a new record with her ninth
Ms. Olympia win, Erin Stern will try to
become the first to repeat as Figure Olympia
THIS YEAR'S OLYMPIA WILL EXCEED ALL PREVIOUS
RECORDS IN PRIZE MONEY, WITH TOTAL PRIZES
EQUALING $950,000 AND MR. OLYMPIA HIMSELF GOING
HOME WITH A QUARTER OF A MILLION DOLLARS.
champion since 2007, Adela Garcia goes for
her eighth Fitness Olympia win, NathaUa
Melo will try to become the first two-time
Bikini Olympia champion, and winners will be
crowned in the inaugural Olympia Men's and
Women's Physique Showdowns. This year's
Olympia will exceed all previous records
In prize money, with total prizes equating
$950,000 and Mr. Olympia himself going
home with a quarter of a million dollars. The
212 Showdown total cash prize has increased
from last year's total of $40,000 to $60,000,
and the Bikini Olympia total cash prize has
gone from the 2012 figure of $30,000 to
$40,000. For tickets, the full events schedule,
and more, go to mcolylllDfa,com!
DAYIDJ.PECKER
Chairman. Pl'esldent. and
Chief Exe<lltlve Officer of
American Media. Inc.

- -
MUSCLE I MINO BREAKTHROUGH ..
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NEW Patent Pending Anabolic
DIETARY SUPPLEMENT
In order to request refund. must use J:roduct an accordance wth dtrecbons for use and warmngs_ for 14
days and return ong nat re<erpt, rmarnlng VERSA 1 and botlleto USPiabs". Refund wrll be what
product was purch.-od for, not necosSlr ly SRP. "Bt>ta TostNS were provrded one bottle of VERSA I rn
exchange for loqg1n9 ther expenence qood, bad or ndffe-rent.
ARtJOLDtS PAGE ~ ~ =
BY ARNOLD SCHWARZENEGGER, EXECUTIVE EDITOR
YOU SHOULD
.K.N..OW. .... SO.UAT
Ask 100 bodybullders
which exercise they'd
do if they could only do
one, and 99 would tell you the
squat-and the other one
probably has chronic knee Issues.
There's little doubt that the squat
Is the king of all exercises, because
it adds mass to your thighs and fl'
glutes, as well as all over your body
via a systemic response to this
most difficult of exercises.
When I was competing, I would
squat twice per week and go to
more than 400 pounds for reps. I
would often do my squats bare-
foot to grip the floor better with
my toes, and my training partners
Franco Columbu, Ken Wailer, and
Dave Draper wouldn't count a rep
until my butt touched the back of
my ankles.lt was gruellng and In
the end, quite frankly, I hated the
exercise, but I knew that it was
essential if I wanted to be the
best bodybullder on the planet.
If you want to be the best
bodybullder you can be, and you
don't suffer from chronic knee
or hip Issues, then you should
make the squat your best friend-
whether you like it or not. Below,
I've compiled some tips to keep
in mind the next time you climb
under a bar.
Body alignment Is key
Ideally, your back should be as
straight as possible, so that your
rear end and the bar are almost
in line with each other. Concen-
trating on keeping your chest out
will help you keep your back flat.
I also recommend Incorporating
front squats into your routine to
focus in on the quads more than
theglutes.
Tailor your stance to your
goals Whether your feet should
be spaced wide or closed-a com-
mon squatting debate-depends
on which area of the quads you
want to focus on. A wider stance
hits the Inside of the thighs more,
whereas a narrower stance tends to
target the outer quads.
Go down to just below
parallel To develop strength
throughout the entire range of
motion. it's important for your
thighs to go just beyond paral-
lel to the floor at the bottom
of each rep. This is especially
Important for beginners who are
establishing a training base. After
you've become experienced, it's
OK occasionally to include half
squats In your t raining to allow
you to use heavier weight, which
adds mass.
Drop the sets and reps for
more mass If size Is your goal,
as it usually is with squats, you
must train according to basic
power principles: Do fewer sets
and reps with as heavy a weight
you can handle, and take longer
rest periods. That means three
or four sets, four to eight reps,
and around three minutes of
rest between sets. On occasion,
include higher-rep sets (10-15)
to add variety.
Switch to Smith If your lower
back and/or knees bother you
during barbell squatting, use a
Smith machine Instead. That's
what I did later in my career and
it took a lot of stress off of those
vulnerable areas. Hack squats
are another alternative that
I found effectively target the
outer thigh muscles.
Do supersets and compound
sets In 1971, when I wanted to
add more definition and separa-
tion-not to mention sheer
size-to my thighs, I got great
results by doing compound sets
of leg extensions followed by
squats, as well as supersets of
front squats and lying leg curls
(for hamstrings). The burn was
unbearable, but it worked! I'LI!X
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GlADIATOR
A little over a week ago,
someone put an elaborately
fashioned guinea pig suit of
armor on eBay, and the Internet
went crazy. When HuffPost Weird
News first learned about the sale,
the highest bid was a measly $305.
On Friday, when bidding closed, that
amount was $24,300. Forty-seven
bidders made 156 bids in 10 days.
You read that right.
According to the product's
description, 100% of those profits
will go toward Metropolitan Guinea
Pig Rescue, a non-profit organlza-
tion in Virginia dedicated to rescuing,
rehabiUtating,and finding new homes
for unwanted guinea pigs.
I wonder who's gonna be bragging,
"Once I was drunk, and I bought...!!"
Maybe I should make armor for
my peepee to protect it from all
these crazy women treating it like
a piece of meat. No pun Intended.
Wonder how much it would fetch?
A few weeks ago, a
video of a 9-year-old kid
driving a Ferrari went viral on
You Tube. The video received
good comments, but it also re-
ceived lots of criticisms- saying
that the act was dangerous and
that the parents are putting
the life of their child at risk.
Mohammed Nlsham, the
father of the child, was arrested
by the police for letting a minor
drive a car and for endangering
his son's life. He was released
not long after he bailed out with
5,000 rupees (about $90).
The video was filmed by the
child's mother, and shows their
son driving the Ferrari F430
around with his 5-year-old
brother in the passenger's seat.
The boy's father, who has a
thriving tobacco and real estate
business, Is said to own 18 cars
worth an estimated $4 million.
How many cars does one ass
need? While the car's still in the
hands of the police, the Ferrari
is set to be returned to the fam-
Ily after further Investigation.
Meanwhile, the parents of
the child aren't embarrassed,
even after the incident. "I 'm
proud of him. He's been driv-
ing since he was 5," said his
mother. Maybe he should drive
his mother crazy. This is why
kids get spoiled and aren't
in touch with the real word, I
can understand if he's 16-go
for it. When he can barely curl
two pounds, how the hell is he
expected to take control of this
supercar when it gets out of
control? Yes, I'm jealous of the
little f - er!! Needs a kick in his
baby nuts.
1-
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BIOI I[ PYTHONS
When a farmer couldn't afford
pricey prosthetic arms, he created his
own pair of functional artificial arms
from steel.
Sun Jlfa, f rom Jilin province of Chi na,
lost his arms almost a decade ago when
a bomb he was making for blast fishing
went off prematurely.
After the accident, Sun couldn't afford
a good pair of prosthetic arms. Despite
lacking t he required resources and prior
knowledge, he spent almost a decade
building his own pair of bionic arms. As
seen in an on line video, his invention has
turned into a lucrative business. To date,
Sun estimates that he has sold more
than 1,000 handmade artificial arms,
with each going at 3,000 yuan ($490).
Sun, 53 says: "By using these hands, I
can help the family with chores. I can do
some farm work. I'm not useless. I really
feel a weight has lifted. I f eel I'm not a
freeloader. I can be useful."
Just goes t o show you guys- where
there's a will, there's a way. Never
give up on your dreams, it doesn't
matter how big and silly they seem to
other people.
Hope to share some more crazy stories
with you guys. Peace out. I'LI!X
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'- __ ____J_

PHIL
HEATH
THE PRE-OLYMPIA INTERVIEW
Ultimate Nutrition presents the
20131FBB Joe Welder's Fitness
and Performance Weekend,
brought to you by Bod build In .corn-and
with the show of shows just a few short
weeks (or days) away, we sat down with
reigning and two-time Mr. Olympia Phil
Heath as he tries to win his third consecutive
Sandow on Sept. 28. Heath held nothing
back as he let loose on a variety of topics. so
without further ado, here's our pre-Oiympia
Interview with the Gift.
FLEX: When Old you first say to yourself
that you wamad to be Mr. Olympia?
PHIL HEATH: lt happened after I placed
third in my first Olympia (2008). The goal
was always to be the very best, and In our sport
that means Mr. Olympia. But when I placed
third, I knew it was actually within reach. Be-
fore that, I didn't allow myself to dream it until
I could prove that I belonged on that stage. A
lot of guys get carried away and say they
want to be Mr. Olympla. lt's fine to have
higher goals, but what are you doing In the
meantime? There are other battles you need
IT'S TIME
TO REMIND
EVERYONE WHY
I'M THE CHAMP ...
THERE WILL BE
NO QUESTION
THAT IAM
THE BEST.
mrotvmcJa.com 37
to win before you even get that shot.
On that night back In 2008, 1 thought, "Holy
crap, this is a big stage!" Fans were going craz.;.
And I finally got to stand next to Jay Cutler.
That was my barometer for how far away I
was from being Mr. Olympia. And seeing that I
wasn't that far off was pretty cool.
At the 2009 Mr. Olympia, after
such an Impressive Olympia debut
the year prior, you placed fifth, which
was your lawast placing to date In
any contest you've ever done (Heath
also placed fifth In the 2007 A motel
Classic), What was If'' er through your
mlndaftert s w7
lt was obviously very disappointing, but
you can either lay down and quit and make
excuses to anyone who'll listen, or you can
put it behind you and come back better than
ever. All great professi onals, and success-
ful people in general, have the ability
to take something bad and turn lt Into
something posltlve. lt's about overcoming
obstacles In llfe.l used that as motivation.
And the next year, I showed everyone what I
was supposed to look like.
In 2010, you and Jay CUtler were the
last men standinJ. With the relation
ship you two have had over the years,
especially In the bellnninJ when lt was
very much Uke a student and teacher,
thaN f d ~ t ... t t,e any ell .,..
menton vu r face h. won.
I was actually relieved that I got second. lt
was so nerve-racking. And you can see In
the video that when Jay was announced the
winner, there was a look of relief on my face.
I was happy for Jay. And really, I just placed
second in the best show in the world. In my
heart I felt that I was o o ~ enough to win,
but was I mature enough to be Mr. Olympia
and handle all the responsibility that came
with it? All these guys say they want to
be Mr. Olympia, but they don't want the
pressure. Over the last five years, I've had
more pressure put on me than any other
bodybuilder after entering the IFBB Pro
League, the pressure has been nonstop. I
placed third, fifth, and now second. So that
prepared me for the following year.
Comlnl so close In 2010, what wu yaur
Y't heading lmo the 20 show
In my mind I knew I was ready. Jay was ready
for it, too. He knew I'd brought a great pack-
age and he was very respectful, a super class
act. He told me backstage that this was
my night. I told him, "Get out of here. Until
they say I'm the champ, you're still the
champ and I'm the challenger." Then
when we were the last two standing
and they called my name, my whole
life flashed before my eyes. All the
hardships, all the anger
and frustration, all the hard
work, it all came down to that
one moment.
Later I heard what everybody
was saying how the physique I
presented that night was one
of the greatest of all time, and
I realized how excited I made
everybody. But that came with a
drawback. Could I duplicate this
next year? Yes. Will they be this
excited again? Probably not.
You defended your title with
perf'Kt SCDniS, so in the luctaes'
eyes, there's no question, yet the
uowd response didn't NflKt that.
Right when I walked offstage, Jay told me I
was going to win. But now I'm dealing with
an improved Kai Greene. Everyone cheers for
No. 2. When you're second, everybody says
that you should've won.l know this from
2010 when I was second. I think it's because I
created such a "wow" factor in 2011. All those
years Ronnle Coleman won,lt wasn't pure
domination. After 2011, I told myself not to
be surprised If people are against you next
year, because now you're the champ. You're
no longer the underdog, the challenger.
People always want the other guy to win.
You saw it In the NBA Finals with Miami and
San Antonio. No one wanted LeBron and
the Heat to repeat, even though the Spurs
have four championships in their past . They
cheer for the underdog.lt's like when the
new model of a car comes out. When the
new Lexus comes out people are all excited
about the updated features and improve-
ments. But what they're forgetting Is-Is the
new Lexus better than a Bentley? No. lt's not
even In the same class. I didn't have as many
improvements because I was already better
to begin with. But Kai had a new paint job,
new rims, new features, whatever, but
he's still not a superior car. Everybody
got drawn to the newness, but newer Is
ALL THE RDSHIPS,
ALL THE ANGER AND
FRUSTRATION, ALL
THE HARD WORK, IT
ALL CAME DOWN TO
THAT ONE MOMENT.
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better in this case. -hat's where I felt
disrespected. That made me realize that it
was me against the world.
on and prove how good you really are. This
year, after I win, it'll shut them up.
I
n.rrs been a lot of talk about Kal
Every Mr. OltlnPIB wanu to win mul- G,..... and the shape t.'s been In for
tfp s ~ .,. pie that 1uestposina appearances all year. And
cancomeacross ~ 'I therewasabiWfmomentatJimMaft.
People say that I walk a line between being Ion's Plttsbuf'lh Pro where you were
confident and cocky. How is it cockiness both 1uest poslns. when K&l took the
when you put In all the hard work? When mk and said tiNat with you, Jay Cutler,
you apply for a job, and you know you're and Dntttr JIICkson all onstaae at the
qualified for the position and nail the Inter OlJIIlpia, there would be many Mr.
view, you expect to get the job. You tell your Olymplas onsta1e, both past, praent,
family and friends that you're going to get and to be."
the job. Why bother going to the Interview First. he's always in shape for guest posings.
If you don't feel you'll get it? Why Is it that He's not stupid. He knows that he'll win more
an athlete can't think he's going to win? fans over to his side heading into the show.
it's seen as being disrespectful. LeBron got But here's what people don't realize: When
a lot of heat for saying that. Hell, I already you look at those pictures and say how con-
won this so why should I not be allowed ditioned he is and how he's turned a weak-
to dream or think that I will again? That's ness into a strength ... no, he hasn't. That's
where it gets frustrating because people months before the show. What happened
know I can do it but they don't want me to all those so-called Improvements the
to. You realize how lonely lt Is at the top. night of the show? They're not there
No one knows what you're going through anymore. No one nit picks the physiques
and everybody critiques the crap out of of the second, third, or fourth-place
you. They don't give you the respect you've guys like they do the champ. it has to be
earned, which Is crazy because you won. the same across the board for everyone. I've
You have to realize that someone has to dealt with criticisms my whole career until I
be hated and at some pclnt,lt'll be you. improved them to the point where nobody
People were happy when LeBron lost, when can even say those things anymore. The
Kobe lost, hell, when Muhammad All lost. thing about Kai is that he has to prove he's
lt's fine to be happy for the other guy if better than me. not some past version of
he wins, but to be happy that someone himself. I don't have to prove a thing. No one
lost, that Isn't right. If I lose, God forbid, went on record saying that Kai's physique
they can say all they want until next year. was one of the greatest of all time the way
And the fact that people can turn on you they did when I won in 2011.1 already beat
so quickly, that's the hard part. At the him, so for me it's about coming in better
same time, I was built for this. I'm mentally than I did last year.
tougher than people think. You learn to As for what happened in Pittsburgh, it was
harness all your energy to continue pressing one of those stage moments that made for
some good drama. But at the same time, a
guy can't go onstage and say that he's going
to be the next Mr. Olympia right in front of
your face. No, I'm not letting that shit ride.
How can you? People say to take the
higher road and whatever, but you can't
let someone say they're better than you
toyourface and let it go unanswered.
That's what happened last year. People
thought they could beat me but look what
happened on Saturday night. Their whole
demeanor changed. lt was like, "Oh shit. here
comes Daddy!"
And what about tha rivalry betwHn
you and lut year's third place finisher
Shawn Rhoden? Some words have 1one
back and forth because he feels you
haven't Jlven him respect.
Shawn Rhoden lost his last show to Dennis
Wolf (2012 EVL'S Prague Pro). Why isn't Wolf
being talked about as a threat to my title?
Have I ever lost to Dennis Wolf? Never. So
why Is Shawn even in the conversation? Let's
get realistic here. Shawn couldn't stand next
to Kai Greene. Not even close. Kai will destroy
him. Name me one pose he can beat every-
body with. He feels disrespected because I
basically said that I'm a better bodybuilder
than him. I'm going by fact. Does he have a
chance? Sure, everybody has a chance.
But he's not a better bodybuilder than
me. Sorry. You can take a look at pies of
me from 2008 and compare them to his
pies now and see who's better. Techni-
cally he's five years behind me, yet he's five
years older than me. People think I'm being
disrespectful but I'm just stating the facts.
I'm very open to debate. But you have to use
facts and not base it on your opinion. Based
on the facts, he got third behind Kai, he lost
B
CALirOHNIA
to Wolf In his last show, and he's never
beaten me the two times we competed in
the same show.
Thara's been a lot of talk about
Mamdouh "Big Ramy" Elssbiay, who
won the Amateur Olympia last year
and the New York Pro this year. What
are your thought& on the new guy?
Every year I have to hear about a guy who
can supposedly beat me and so on. This
year it's Big Ramy. Now, I already know
him from a guest posing I did in Kuwait
a couple of years ago and I thought he
looked Incredible at the New York Pro- es-
pecially for him to step on U.S. soil in his
pro debut and take the stage the way
he did, he definitely deserved it and he
earned my respect. I can't say one bad
thing about how he looked that night.
He did exactly what he was supposed to
do. He was full and hard, especially for
that size. That was a damn good job and
he's earned the right to be in the conversa-
tion for a potential top-five spot in his first
Olympia. Now anything beyond that, I
don't think so. it 's not that simple. I like his
physique but he's not polished. We've got to
see him next to a lot of different physiques
at their best. You put him next to Wolf, Kai,
whoever, and you just don't know. it's that
new car thing again. People get "wowed" by
anything new. And then to hear someone
who's been in the industry for years go on a
bodybuilding radio show and say that Ramy
can win the Mr. Olympia this year- and this
is the same person who said that he'd never
seen anything like the physique I brought to
the stage In 2011 and that it was something
new and beyond anything he could ever
accomplish, well that shows you how fast
people can turn on you. But it
was a pleasure to see
someone put
in the time
and effort in
thegymand
diet as hard as
he did to come
in so hard at a high
body weight (286
pounds).
Going back to Kal
fora moment,
with the tanslon
between you two
onstage last year, I haw
to ask, are
you two friends?
No.
How about Shawn?
The same. We tolerate each other. I
mean, I'll sit down and share a meal with
them, and I have before, but I don't call them
up to talk or text them.
Jay's making his mum totheO stage
it's great for the sport and for him. I look
forward to sharing the stage with him again.
I want us to be the last two men standing
one more t ime, wit h me in first, of course.
After I beat him in 2011, he kind of left us
with t he Impression that he was done, but
he didn't officially retire. He has that option
now, and If he decides to ret ire onstage, It'll
be a great moment for him and for the sport.
I was at the 2007 Mr. Olympia when Ronnie
[Coleman] retired onstage and it was very
emotional. He can let the fans know and
they can give him the proper send-off
that he deserves for all that he's done in
his career and for the sport.
What's the last thing you want to
say before we sea you onstage at
Orleans Arena?
I listened to the critics all year. I listened t o
all the haters. I'm not listening anymore.
lt's time to remind everyone why I'm
the champ. I've earned respect, but
when I win again, there will be no ques-
tion that I am the best. The whole world
will know it. I want that respect more than
anything. FLEX
MUSCLEPHARM PRESENTS
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OLYMPIAtS RHIN A
CROSSFIT CHAMP dNSHIPS
You work your butt off in the gym all year long to look good, but you're also about using
those muscles for superhuman feats of strength and endurance. And what better way to
show off how truly badass you are than with this extreme test of physical fitness, mental
will, and all-around athletic skill? We caught up with Julie Johnston, the owner of Camp Rhino
in Las Vegas, and she gave us the backstory on the birth of the extreme boot camp obstacle
course and the inaugural Olympia Rhino CrossFit Championships.
When I wac; little, l wantPd to hP
a boy, just like my three brothers.
Boys got to do all the cool things,
like catch frogs at the church
conventions and go hunting with
Dad. My mom Is a lady through
and through, and I was her only
daughter. Much to her chagrin,
the pretty dresses she put me in
got dirty more than they stayed
clean, since Dad let me partake
In more of the "boy" things than
Mom would've liked. To this
day, if you come to my parents'
house for Sunday lunch, you'll
hear stories about me boxing
the next -door neighbor boys or
racing dirt bikes. However, even
with the influenrP of my hrnthprc;
and Dad, I always thought I'd get
married, have kids, and try to be
even half the mom my mom Is.
Well, that sure hasn't happened.
I ended up gaining a ton of
weight right out of high school
and wanted to join the military
just to do boot camp. Obstacle
murc;pc; always fascinated me,
and the thought of training on
them and losing weight in the
process got stuck in my head. Of
course, this is a terrible reason
to join the military, so I looked
all over for a comparable civilian
program. There were none to be
found. So, in 2004 I hired some
Qualifiers: Friday, Sept 27
10 am.-5 p.m.
Open to women and men 18 years and older. All regis-
tered contestants will participate in the Friday qualifiers;
only those who advance to the next level will participate
in the finals on Saturday.
Finals: Saturday, Sept. 28,10 a.m.-3 p.m.
Awards: Saturday, Sept. 28, 3:30-5 p.m.
(Winners must be present at awards ceremony)
Where: Olympia Expo, Las Vegas Convention Center,
North Hall
Entry fee: $25 (price includes Expo admission)
Deadline to reJister. Aug.15
OR You can qualify:
At the Rhino Games
At various athletk events across the country
By requesting a qualifying event (if you participate in the
regional Crossnt Games, you may win entry into the finals)
military guys to take me and my friends to a
park and put us through "boot camp." I was
excited and nervous all day before the first
class, thinking it was going to be the tough-
est physical challenge I'd ever done. Boy, was
I disappointed. If you march and do push ups,
jumping jacks, etc., for 8-10 hours with a
rucksack on your back, it's tough. Marching
and doing pushups, jumping jacks, etc., for
an hour without a ruck just wasn't going to
do the trick.
The next day, I taught the class. I pushed
our little group to the absolute limit, crawl-
ing on the ground, yelling, sprinting, and
carrying buckets of water relay-style through
the sand. I threw up. And I loved it.
All the people I started with dropped off,
and everyone I knew told me it was way too
hard. I put up a webslte, passed out fliers,
and was determined to find people who
wanted to train the same way I did. Some-
one actually said, "Let me get this straight
You're going to get people to come to the
park, work out until they puke, and they're
going to pay you for it?" Yes, that's exactly
what I was going to do.
The entire first year, I had one paying
client. At that point, I decided to go for
it or give it up entirely. I put out a media
challenge to the local television stations
and got KVBC Channel3 to come out and
do my training course in the park. When the
story went live, I got 83 phone calls in the
first two hours. By 2006 we were holding
daily classes in the park and I had my first
portable obstacle course built.
I'll never forget the first time I went
through my brand-new obstacle course.
I'd lost 65 pounds and was feeling pretty
invincible, physically. I'd been pulling tires,
throwing logs, climbing mountains, and
doing two-a-days at boot camp. The course
was only a few minutes long, including a
rope climb, wall, hurdles, and army crawl.
We put on a "boot camp versus boot camp"
competition and raced through the course as
part of the challenge. Thirty seconds into the
course, your lungs, legs, and arms are on
fire. There's nothing like competing as fast
and as hard as you can through a course
with one obstacle right after another.
For the next few years, we built
the course up, adding more and more
obstacles; and I hired Jathan Cox to
build the Rhino Course, a lOO-obstacle
site in Boulder City, NV, where we held
competitions. We were breaking our
backs setting up the obstacles and
tearing them down for every event,
and longed for a permanent home.
When plans for an outdoor facil-
ity fell through, we decided to lease
a 10,737-square-foot space indoors,
and Camp Rhino was born.
We wanted Camp Rhino to be
the ultimate training facility, with all
the equipment needed to dominate
everything from American Ninja Warrior to
the CrossFit Games. Camp Rhino boasts a
CrossFit and Rhino Training program that
utilizes the seven Ninja Warrior obstacles,
tons of Rhino Course, Spartan, Tough
Mudder, and Alpha Warrior obstacles,
along with the standard weights, racks,
rowers, and other training equipment.
Even though it's been nine years since
my program started, I'm constantly sore
and finding new ways to torture myself
at Camp Rhino. Every time I think I'm in
pretty good shape, I just do the extreme
obstacle course at Camp Rhino and feel
that old, familiar blood and breakfast in
my throat.
The last nine years have been tough.
Camp Rhino and I have survived govern-
ment battles as well as lots of strange
opposition and litigation. I haven't taken
a vacation or an entire day off since this
began In 2004. But, every day I wake
up knowing that the opportunities and
possibilities for the future make it all
worth it. One of these opportunities is the
Rhino CrossFit Championships at the 2013
Olympia Expo.
We're currently expanding to Denver,
and in September we'll be setting up the
tirst-ver Rhino CrossAt Championships
at the Olympia Expo, which will combine
obstacles and CrossFit in one crazy-tough
competition. There's $5,000 on the line, and
I believe it's the start of something big.
Life takes crazy turns, but I've always
charged forward and hung on for the ride.
No, I'm not married with kids, but I'm build-
ing a different dream, and I'm happy in it.
-Jul/e Johnston, CPTIPFT
FOR MORE INFO
contact }ul/etiDboot
camplasvegas
.mm, or visit boot
camplasvegas.com or
rhlno-course.com.
OLYMPIA PAYDAY:
THE SKY'S THE LIMIT!
The Olympia, where legends
are made.
Conceived by Joe Weider, the
1965 Mr. Olympia, which comprised past
winners of the Mr. Universe title (at the time,
the highest accolade in the sport), decided
once and for all who was truly the best. The
names of those who've won on this stage-like
Schwarzenegger, Scott, Zane, Haney, Yates, and
Coleman-will echo through the ages.
Today, the Olympia Is more than just the
greatest bodybuilding contest in the world, it's
the greatest event In the sport, representing all
eight divisions of the IF BB Professional League
and home to an enormous expo with hundreds
of health and fitness vencbrs and exciting
sports and exhibitions tor competitors and
fans alike. Yes, the Olympia is far and away the
ultimate achievement In t'le sport, so it's fitting
that the total prize money, which has increased
to $950,000,15 a new record tor the bodybulld-
ing and fitness industry. The 212 Showdown has
increased to $60,000 and the Bikini Olympia
to $40,000 in total prize money, respectively.
Plus, there's $10,000 tor ooth the Men's and
Women's Physique Showdowns. Not bad for a
contest that was originally named after a beer!
Since taking over Olympia Weekend in
2004, American Media Inc., along w1th the
IF BB Pro League, has continued making
bodybuilding's biggest weekend even bigger
to make sure that all Olympia competitors
are rewarded tor attaining the highest level
in the sport and that fans are treated to a
one-of-a-kind experience that will last long
after the final winner is announced onstage.
This year's show is packed from beginning
to end. Two-time and reigning Mr. Olympia
Phll Heath will try to establish a dynasty
of his own as he goes for a three-peat (and
the $250,000 first-place check!), but he
will have to hold off last year's runner-up
Kai Greene, a rejuvenated Dexter Jackson,
giant newcomer Mamdouh Elssbiay, the
return of four-time Mr. Olympia Jay Cutler,
and others. In 212 Showdown action, Flex
Lewis will try to repeat against challeng-
ers David Henry, Jose Raymond, Eduardo
Correa, three-time 202 Showdown champ
Kevin English, and more. Fans will see if
eight-time Ms. Olympia Iris Kyle can become
the first competitor (in any division) to win
a staggering nine Olympia titles. Will past
Figure Olympia champions Erin Stern and
Nlcole Wllklns continue their one-two duel
or will Candlce Keene, who has beaten both
earlier this year, keep her hot streak alive?
Can Adela Garcla win her eighth Fitness
Olympia and further distance herself from
the pack? Will Nathalia Melo be the first to
repeat as the Bikini Olympia champion or
will India Paulino, who beat Melo in March
at the Bikini International, add the Bikini
0 to her already impressive resume? And
inaugural champions will be crowned In the
Men's and Women's Physique Showdowns.
Plus, the Olympia Expo, once again taking
over the spacious North Hall of the Las
Vegas Convention (enter, will be loaded
with more events, more free products, more
people to gawk at (hot booth babes!), and,
well, just more of everything!
lt all happens Sept. 26-29 when Ultimate
Nutrition presents the 20131FBB Joe Welder's
Olympia Fitness and Performance Weekend,
brought to you by Bodybuildjog corn, Get your
tickets at mro(ympfa.coml FLEX
Mr. OIJIIIpla
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TDTHE&UYS
ITIPI
The 2009 Mr.
Olympia was
Cutler's most
memorable of
his four Olympia
wins because he
was the under-
dog. Everybody
doubted his
ability to come
back and reclaim
the Sandow. Of
course, he did and
in very convincing
fashion. Cutler
brought down the
house the mo-
ment he stepped
onstage-and he
had yet to hit his
first pose. Cutler
went on to record
one of the most
dominating victo-
ries In the modern
era and made
history as the first
man to lose the
Sandow and then
win 1t back the
following year.
THE 2013 FLEX BIKINI
MODEL SEARCH ONLINE
MONTH 2 WINNERS Voting for the second month is over, and our winners- selected by our online voters and our expert panel of
judges- are Stephanie Snyder and Lauren Alexa. Both have qualified for the finals of the 2013 FLEX Bikini Model Search
Championships, held Sept. 27- 28 during Joe Weider's Olympia Fitness and Performance Weekend in las Vegas, NV.
WINNERS
RECEIVE
LAUREN ALEXA
Age:22
STEPHANIE SNYDER
Age: 23
Height: 5'4" Weight: 113
Current residence:
Height: 5'2" Weight: 110
Current residence:
. $250
Pittsburgh, PA
Occupation: Student
Years training:
1 (competitive)
East Greenwich, RI
Occupation:
Military/student
Years training: 5
A profile In FLEX magazine and at FLEXonllne.ccm
A photo shoot In Las Vegas, which will be featured
In FLEX
A spot In the finals of the 2013 FLEX Bikini Model
Search Championships In las Vegas
GotoFI.EXonUne.com/R.EXfarfuU
lnteMews and more pies
POWERHOUSE GYM
THE SOUTHERN MECCA
Powemouse Gym in Downtown
Tampa introdua!d itself to FLEX
readers as one of the new players
on the block. Not only is Powerhouse Gym:
Tampa good for hardcore bodybuilding,lt's
also a location for athletes to accomplish
serious strength and conditioning. 'The
Southern Mecca" was busy In the summer
months because word's spread fast in the
fitness Industry about what they have to
offer inside the Tampa facility. And with the
Powerhouse Gym name behind them, there's
no stopping them.
At press time, New York Yankees third
baseman Alex Rodriguez was busy with
rehab from hip surgery, working closely with his
trainer in an attempt to get back to full form
and help the Yankees make the MLB playoffs.
He looked to be back in the line up for the
Yankees in just a few weeks.
"We've been told Alex is putting on a 'power
show' during batting practice at a nearby
Yankees facility," said Powerhouse Gym: Tampa
eo-owner Matt Midyett.
Wit h Olympia weekend looming, many
competitors are already well into their
pre-contest training. One such competitor
Is none other than 2013 Arnold Clas-
sic runner-up and Welder/AMI athlete
Ben "Pak-Man" Pakulsld. The
60 FLEX I
AllMax Nutrition athlete and longtime PHG:
Tampa member is bodybuilding's "mental-
ist" -constantly thinking about how to better
himself and put the competition behind him
when final placings are announced.
"He's pushing up weights and looking
incredibly thick." Midyett told us. "He's focused
and ready to kick some ass."
Pakulski isn't the only competitor putting
in work in Tampa. Reigning Figure Olympia
champion Erin Stem has been spending
quality time training, but will also be partner-
ing with the new Powerhouse Gym FX, a
concept launched in June by Powerhouse Gym
eo-founder WilUam Dabish. Stern is set to
open a showcase gym in Florida with business
partners Eddie Midyett, Matt Midyett, and John
Sanguinetti, who also are regional directors for
the brand. Stern was slated to make a title de-
tense at the IFBB Valenti Gold Cup in Sarasota,
FL, at the end of August.
Not only is PHG: Tampa favorable for
bodybuilders, but Tampa has long been a
destination for professional wrestlers to
come and train and become better at their
chosen craft. One such athlete who's made
his home in Tampa and at PHG is former
WWE champion Davld Bautlsta, who's
made a rather successful transition from
pro wrestling to acting. He's been away
since January, but for good reason. Bautista
follows up his appearance in The Man with
the Iron Fists and will be in the sequel to
Chronicles of Riddick, starring Vin Diesel.
And he's not stopping there, as he's
closed his deal to play Drax the
Destroyer in Marvel Studio's new sci-fi
adventure Guardians of the Galaxy.
Powerhouse Gym members
continue to raise the bar, not only
inside the gym, but also out. I'LI!X
NPC ATHLETES OF THE MONTH
The National Physique Committee
and Gaspari Nutrition have chosen
seven athletes-Kevin Rainey, Rebecca
Andrades, Mary Stockbridge, Vicki Dowell, lindsey
Waters, Geobanny Paula, and Lella Thompson-as
NPC Athletes of the Month for the month of May.
Each month, NPC president Jlm Manlon
selects the Athletes of the Month in each of
FITNESS
MaryStock
bridge, 35,
the overall at
the Junior
Champion-
ships. Stock-
bridge began
competing in
the fitness divi-
sion in 2007.
the organization's seven divisions-men's and
women's bodybuilding, fitness, figure, bikini,
and men's and women's physique-based on
in-person analysis and on the information provided
by contest promoters across the country.
For complete profiles and galleries of
the May NPC Athletes of the Month, go to
nocnewsonline corn.
~ 34,wanthe
DshtWellht andCMI'IIl titles at
the Junior USA Championships.
Andradts. who owns her own dot-
8f001'111111 business, was lnSpln!d 10
stmt bodybullclna when she saw
1980 and '82 Ms. Olympia wlmer
Rachel McUsh In a
BIKINI
UndseyWaters, 23,
started competing
in April at theSteve
Stone New York
Metropolitans. Six
weeks later she won
her IFBB pro card by
winning the overall
at the Junior USA
Championshps.
For complete profiles and
galleries of the NPC Athletes of
the Month, go to
npcnewsonl/ne.com.
Geobanny Paula, 25, competed
in seven IF BB pro qualifying
events before finally earning his
pro card as one of the two class
winners to turn pro from the
Junior USA Championships.
Leila Thompson, 41, is a mother
of three who won her class and
the overall at the Junior USA
Championships. Thompson, a
former figure compet itor, started
compet ing in 2011.
HALEY
DAVIS
NPC bikini competitor
Nickname: The front
desk guy at my gym calls me Guns.
car's nickname: My car isn't really
cool enough for a nickname.
Favorite superhero: captain ,
Amerlca-good looking, muscles, nice
guy, a romantic lover, but he can still
kick some ass!
Favorite female .a; Bikini
Olympia champ Nathalla Melo.
Most annoy .... c:: - ...Jying:
Beast mode.
Coolest invention ever: lt's a close
tie between the Sham Wow and the
Shake Weight.
Number of tattoos: One ... that you
can see!
u l l ~ t : Best kept in the trailer park.
Jean shorts: For the ladles ONLY,
unless you're rocking that mullet!
Hidden talents: Bedazzle master!
And I can do the wave with my
tongue. FLEX
EASTCOASi
MECCA
NY PRO SHOWDOWN EDITION!
"I've always wanted
to win the NY Pro,"
Powerhouse regular
Sadik Hadzovic said
wistfully two weeks
before the show. On
the Tribeca stage he
did just that.
The official ride of the
East Coast Mecca.
66 FLEX I SEPTEiviBER '13
Jaws hit the floor
when all288 pounds
of Mamdouh "Big
Ramy" Elssbiay,
emerged from
the curtains.
,-
.., . . .
;"" .. .....
111 111 1 11111111 11 111111 JhotographsbyroNvMoNcHINsKI,PH.o.
John Heagle and
elite-level powerlifter/
NPC bodybuilder
Shawna
Mendelson.
ADREIWIII
"A few years ago, he walked
Into Adrenalln and couldn't even
balance 135 squatting," John
Heagle, the owner of Peekskill,
NV's Adrenalin Gym, says of Brian
Galloway. Three years later, the
35-year-old Galloway- at 4'6" and
132 pounds-squats 495 pounds
raw. That's four times his body
weight, with no supportive gear
other than a belt!
"I want to emphasize that you
don't have to be some Gigantor
guy," explains Galloway, who's
undefeated in his weight class in
powerlifting. "People see elite litters
or pro body builders and they're
intimidated. I want people to see
me and what I do and see past
their own limitations." Galloway's
musculature leads one to think he'd
kill in the bantamweight class at an
NPC show, and maybe one day he'll
test his mettle in that iron sport.
"Losers make excuses," says Gal-
loway. "Winners find solutions.
2013 NPC BALTIMORE
GLADIATOR CLASSIC
AND NPC/IFBB BATTLE ON THE BEACH
The month of March debuted
two new contests. Up first was
the NPC Baltimore Gladiator
Classic, held at Goucher College in Towson,
MD-a suburb of...you guessed it, Baltimore.
The contest was promoted by Rem I
Bruyninga and IFBB proRichSiegelman.
The promoters had the advantage of Remi's
wife being IFBB pro Melissa Frabbiele who
was the emcee for the finals. Remi also
eo-promotes several NPC contests with
four-time IF BB Mr. Olympia Jay Cutler, so
Jay flew in to make an appearance and
speak with the fans.
A few other I FBB pros were there, either
working a booth, helping backstage, Judging,
or all three! They included Teresa Antho-
ny, Tonl Perdlkakls, Janet West, Tlffany
Procopio, Billy "the Bread Man" Sui
llvan, Chlkondl MHka, Mallssa Sayles,
and Corrv Matthews. IFBB pro F111d
"Biggie" Smalls was the guest poser and
gave us a special treat when he brought his
son and daughter onstage to pose with him!
What I thought was very cool about
this contest was that the overall winners
received swords as trophies and the men's
bodybuilding winner also received a
gladiator helmet!
The finals were sold out, Impressive for
a first-year contest. l'll be back in Balti-
more on Nov. 9, 2013, when Remi and Rich
eo-promote the NPC Jay Cutler Baltimore
Classic with the big man himself. Will he still
be known as the four-time IFBB Mr. Olympia
or will he have taken the title back for No. 5?
We'll certainly know by that time. For more
information on Remi and Rich's promotions,
go to kutzoromotions.com.
The next contest for me was the
From left: NPC Baltlmofe Gladiator Classk eo-
promoter Reml Bruynlnga; his wife, IFBB Pro Melissa
Frabblele; IFBB pro Rich Slegelman.
following week in Daytona
Beach, FL, for the NPC/IFBB
Battle on the Beach Bikini,
Figure, Fitness, and Physique
Championships, promoted by
IFBB pro Shannon Dey. This
was a "Ladies Only" event as
Shannon tagged it, like her
NPC/IFBB Fort Lauderdale Cup
used to be. I say "used to be"
because this year the NPC/IFBB
Fort Lauderdale Cup will be
adding men's physique to the
roster. The IFBB Professional
League event here was bikini.
This contest was held at
The Plaza Resort and Spa
right on the beach, which
added to the ambiance of the
competition's name.
Another idea Shannon used
here from the NPC/IFBB Fort
Lauderdale Cup was the Red
Carpet Pre-Show Gala, where all
the NPC and IFBB Professional
League competitors would
walk the red carpet and then
get their photos taken. The
vendors appreciated it, as
everybody was milling about
the lobby of the contest venue
for a good 90 minutes prior to
the contest's beginning.
Besides the IFBB pros In the
contest, others in attendance,
and most of them helping in
some capacity with the contest
were 2011 Bikini Olympia
champion Nlcole Nagranl,
Jennifer Andrews, Jaime
Baird,lndia PauUno, VAIM!::!ti
tampbell, Ge11nHfer o t r ~ m
Varells Gonzalez, Candlce
John, Catherine Holland,
Eddle Balrd, and Jennlfer
Bishop. A few of these pros also
held a free seminar on Friday
night after the NPC check-ins.
Being on the beach gave
me and photographers lsaac
Hinds and Rob Rosettl an
opportunity to hold one of our
Photographer Shoot-Guts,
where NPC and IFBB athletes
have the opportunity to be
photographed by all three of us.
it was lots of fun and we had
a great turnout. Also having
fun was my daughter Cassie,
on her spring break from high
school. What wasn't fun for me
was ending up in urgent care
on Thursday night before the
contest, only to be diagnosed
with a second bout of bronchitis
a mere month after I thought
From left: IFBB pro Courtney King
signs a contract with Gym Life Gear
owners VI nee and Pannozzo.
SUPER POTENT
PROTEIN SPECIES
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it had gone away. I have to give
a shout-out to photographer
Barry Brooks, who assisted
me during Friday's portion of
the Photo Shoot-Out, as I
was feeling the full force of
the bronchitis.
Congratulations to IFBB pro
Courtney King, who signed an
endorsement contract with Gym
Life Gear after she placed second
in her IFBB pro debut at this
contest! You can find out more
at gvmlfteggar.com.
The contest itself ran very
smoothly and the finals were
completed by 9:30 p.m. That
gave everybody time to find
a good place to eat and enjoy
the remainder of the weekend.
To find out more information
on this contest you can visit
w cbattleonthebeacb.com.
Otherwise I'll see everybody In
Florida on Oct. 19 for the NPC/
IF BB Fort Lauderdale Cup and
the fourth-annual Photographer
Shoot-Out-again with myself,
lsaac, and Rob.
To find out more about NPC
bodybuilding and fitness
events In your area, or to
join the NPC, contact the
NPC National Office at
(412) 276-5027, check out
our website nocnewsonline
~ a n d keep an eye on
this section along with the
Events list. FLEX
1 PollannaMou
IFBB Bikini, 1st
2Courtner 101111
IFBB Bikini, 2nd
3AlyV.MIIO
IFBB Bikini, 3rd
4MMeCUrall
Figure, 1st
SPmnelaSIIJIIH
NPC Bikini overall
6 Tarah Mltdlell
Figure class A,
1st, and novice
figure overall
7YaneaaM--.
Bikini class c. 3rd, and
novice bikini overall
8C......_TIIddao
Masters figure overall
9 Rebeca OQuendo
Bikini class B. 2nd,
and masters bikini
overall
Some of the "spring breakers" jumping In my photo shoot with
NPC competitor Rebeca Oquendo (left) and IFBB pro Aly Veneno.
(So
The first weight I ever picked up
was my father's 10-pound
Healthways solid-Iron dumbbell.
I wasn't more than 12 years old. Honestly, lt
felt like a ton. I couldn't manage much with
them and had no Idea what I was doing. But
soon, with the help of Joe Welder's maga-
zines, I got the hang of what I was supposed
to be doing. Because, when anyone talked
about muscles, it seemed like they ended up
flexing their biceps. I Quickly developed a
penchant for arm curls. Fortunately, even
though my form stunk and I cheated my ass
off due to being bereft of any concept of strict
execution, my biceps still responded.lt seems
I had arbitrarily stumbled on an easily
stimulated body part. So I wa.s hooked. Of
course, with time, I QUickly discovered that the
rest of my body parts were not all blessed
with the same responsiveness. I would have to
work much harder on some areas of my body
than others. it wasn't until much later that I
teamed I wasn't alone in my struggle.
it's exQuisitely rare that any bodybullder
finds that every muscle reacts to training with
the same degree of growth response. The vast
majority of even the greatest champions find
that certain muscles respond much better
than others. For the most famous former Mr.
Olympia, Arnold Schwarzenegger, as great as
his arms were, his hamstrings were devoid of
even remotely similar development. At the
other extreme, one of the lesser-known for-
mer Mr. Olympia winners, Chrls Dlckerson, had
impressively developed Quads, hamstrings,
and calves. But his arms were astonishingly
unmentionable for a bodybuilder of that lofty
a level. Even the freakiest of all former Mr.
Olympias, Ronnie Coleman-who adoms the
cover of the 3rd edition of my book, Extreme
Muscle Enhancement-with all of the praise
and adoration heaped upon him, no pundit
has ever said they wanted his calves (which
were, by comparison, mediocre at best). Yet
in each of these cases of deficiencies, I can as-
sure you that none were the result of a lack of
training. I remember Tom Platz (recall he had
the greatest Quadriceps development In his-
tory) used to lament that, while he never had
to worry about how he trained his massive
legs, in sharp contrast, he had to keep after
his arm training with exhaustive vigilance just
to see even the smallest improvement.
So why, despite the effort, do some
muscles grow so much easier than others?
The answer Is complex. To begin with, unlike
other cells In the body, muscle cells have
more than one nuclei and are thus consid-
ered "multinucleated." The nucleus of the
cell contains the genetic material that con-
trols the operations and function of the cell
Itself. So it governs what each Individual cell
does and how it does it. Since skeletal muscle
cells are larger and more complex in terms of
overt function than so many other cell types,
it may explain the need for this multinucle-
ation.ln theory, the more nuclei within the
cell, the greater the potential for more cell
growth, and thus muscle size. Muscle nuclei
I
are produced from other spedalized cells
called "satellite cells." The more sateltite cells
surrounding the muscle fibers, the greater
THE VAST MAJORITY OF EVEN THE GREATEST
CHAMPIONS FIND THAT CERTAIN MUSCLES
RESPOND MUCH BETTER THAN OTHERS.
FLEX
MUSCLE 1111111 11 11111 11 11 111 11 11 111 11 11111 1
potential there is for production of nuclei. In
fact, published clinical research tells us that
people with more satellite cells build muscle
more easily.
One such study from the Department of
Physiology and Biophysics at the Univer-
sity of Alabama recruited 66 subjects and
trained their quadriceps for 16 weeks with
squats, leg presses, and leg extensions.
Watching them carefully over the time
course, they found that muscle-fiber size
differed among the subjects. So the partici-
pants were divided into three groups:
Extreme Responders: recording a 58%
increase In muscle-flber size
Moderate Responders: recording a 28%
increase in muscle-flber size
Non-Responders: recording 0% or near-
zero Increase In muscle-fiber size
Interestingly, and not surprisingly, the
majority (32) of participants fell into the
Moderate Responder group, which basi-
cally translates to most of us. Another 17
fell into the Non-Responder group (those
hapless individuals that find picking up a
weight is an absolute waste of time be-
cause nothing ever happens). Finally there
were the other 171n the Extreme Responder
group. These represent the freaks among
us who basically just breathe on a barbell
and end up growing.
All subjects had the quadriceps muscle
fibers biopsied and studied at baseline
(before grouping) and at the studv conclu-
sion. Though it was found at baseline that
the subjects muscle-fiber size were similar
throughout all groups, it was the extreme
responders who had significantly more
satellite cells to begin with. But it wasn't
just about starting with more satellite cells.
Rather, the overall pool of satellite cells
in extreme responders actually Increased
by 117% as a result of the stimulation of
weight training (as you'll see, a key in our
understanding of how we can modulate
other people's responses). The other groups
saw no such increase. As a result of the
blossoming of satellite cells. the extreme
responders also had more nuclei In each
muscle fiberwhen compared to the moder-
ate responders or non-responders. One can
conclude that augmentation of satellite
cells appears to be a necessary prerequisite
for substantial muscle growth in response
to weight training.
Strategies to expand our pool cf satellite
cells increase our ability to pack on muscle
in response to training. We know that drugs
like growth hormone and anabolic steroids
augment this process. Of course, the abuse
of these drugs when not given with medical
necessity comes at a potentially steep price.
Such gains are not sustainable for long
without a frightful physical and financial
sacrifice. The dietary supplement creatine
has been shown In research to modestly
influence this axis. Although power-stroke
seems to be helped, there are almost
negligible end results as far as muscle mass
gains are concerned. Perhaps that's why
athletes still flock to creatine-yet it's fallen
way out of favor among bodybuilders, since
they simply never saw the results. In truth,
what's taking us into the next generation of
muscle growth are the myostatin inhibitors.
Myostatln Is the quintessential key
Inhibitor of muscle growth.lt's what
truly stands In the way of extreme
development.lt's the hottest topic in
muscle research In recent years. Uniquely,
in the case of inhibition of myostatin, this
approach Is so powerful that, not only are
the satellite cells stimulated and muscle
flber nuclei augmented but also muscle
hypertrophy has actually been shown to
precede satellite cell activation. In other
words, the negative influence of myostatin
Is so profound that even modest down-reg-
ulation on this axis can produce staggering
muscle gains. Research is revealing that the
essence of muscle growth is not so much
pushing the anabolic axis, as has been done
for years, but rather, it's about countering
forces that get In the way. As such, myo-
statin ha.s been identified as the key culprit
and most overwhelming force inhibiting
muscle growth.
Although performance-enhancing drugs
Including testosterone and growth hormone
have been so widely abused by bodybuild-
ers and athletes seeking that muscular
edge, even the most extreme effects of us-
Ing these substances dims in comparison to
the results from a myostatin reduced state.
As it relates to satellite cells, myostatin
Is a potent negative regulator of satellite
cell activation. In other words, the more
myostatln you have in your body, the more
quiescent your satellite cells are, therefore
the fewer nuclei you have in each muscle fi-
ber. and thus the lower your muscle growth
potential will be In response to training.
My own quest as a physician and
researcher specializing in human perfor-
mance has been a lifelong journey to give
a leg up to that kid toiling with his dad's
Healthways dumbbell. The young boy not
only represents to me who 1 was and where
I started, but also where so many others are
in their journey. If I can help that kid,l can
help everyone. rux
The third edition of Dr. Calker's book,
Extreme Muscle Enhancement: Body-
building's Most Powerful Techniques
Is available onllne at amazon corn.
MYO-n2 is available as the brand MYO-X
from mbpstrong,com, In addition, if you
have a question for Dr. Calker, feel tree
toe-mall us!
ALLMAX
N UTR I T I O N
THEI-6
PRINCIPLE
Break strength and size barriers with this
t ried-and-true method
I'd like to take a break from
high-rep training and do a
strength cycle, but I don't want
to lose any muscle mass. Got any
favorite workouts?
You should try the 1-6 Principle, a training
method that's been popular with elite
Romanian and Hungarian weightlifters. I
first heard about it in 1991 from Romania's
Dragomlr Cloroslan, a bronze medallst In
the 1984 Olympic Games who went on to
become the head weightlifting coach at
the U.S. Olympic Training Center. Before
getting into this workout consider that by
performing only higher reps, you will not
develop the most powerful fast-twitch
muscle fibers.
In a peer-reviewed article published In
Sports Medicine in 2004, Andrew C. Fry
reviewed studies comparing the muscle
fiber types of bodybuilders, powerlifters,
and Olymplc-style weightlifters (those who
perform the snatch and the clean and jerk
In competition). What Fry found Is that
weightlifters had the highest percentage
of type 2 (high-threshold) flbers when
compared with the other two groups, and
bodybullders had the highest percentage of
type 1 (low-threshold) fibers. The bottom
line Is that these muscle flbers can be
developed only with heavy weights- more
specifically, the heaviest weights you can
lift for lower reps.
I'm not suggesting that you can't build
great size by Just using higher-rep training
protocols, as I've seen three Mr. Olympia
winners who couldn't bench-press 315
pounds for more than six reps In the
off-season. Rather, I'm saying that you'll
not achieve maximal muscle size for your
genetic potential if you don't occasionally
focus on strength. ! should add that
many elite bodybuilders agree with mP.
For example, at his prime, two-time Mr.
Olympia Franco Columbu dead lifted more
than the world record, and Ronnle Coleman
deadlifted 800 pounds for a double.
Getting back to the 1-6 Principle, it's
a type of workout system based upon
the neurological phenomenon called
post-tetanic facilitation (PTF). One of
the early researchers In PTF Is Dletmar
Schmldtblelcher, a German strength
physiologist known for his pioneering
research in power development. One of the
Here are two supersets fo the chest and back using the 1-6 Prin-
ciple. Note that the B exercises have fewer sets, which is necessary to
deal with the fatigue that accumulates during the A exercises.
EXERCISE SETS REPS REST
Now here's an example of a leg workout using the 1-6 Principle. The first super-
set uses the 1-6 Principle. The second superset uses a more conventional workout
protocol, but again with fewer sets to deal with the fatigue that accumulates
during the first superset.
Al. Close Parallel-grip 6 1,6.1.6.1.6 120 seconds
EXERCISE SETS REPS REST
Chinup (weighted) Al. Back Squat 6 1,6,1,6,1,6 120seconds
A2. 1ncline Barbell Press 6 1,6,1,6,1,6 120 seconds
Bl. Seated Cable Row 4
1,6,1,6 120 seconds
82. Mid-grip Bench Press 4 1,6,1,6 120 seconds
A2. Lying Leg Curl feet neutral 6 1,6,1,6,1,6 120seconds
=f
~
Bl. Barbell Lunge 6-8 120seconds
82. Romanian Deadlift 6-8 120 seconds
...J
.J
<(
.,
:I:
,.
...J
-"
~
first elite athletes to use PTF was Valerly
Borzov, a Russian sprinter who won gold
medals in the lOOm and 200m sprints at
the 1972
PTF suggests that a more powerful
muscular contraction can be achieved If
that contraction Is preceded by a strong
muscular contraction. The 1-6 Principle is a
practical application of this method. using
maximal loads to increase the activation of
the nervous system before performing
sets of higher reps. This effect enables
the trainee to use more weight on the
higher-rep sets.
With the 1-6 Principle you perform a
maximum single repetition (lRM), rest, and
then perform 6 reps using as much weight
as you can (6RM). The rest period between
z sets can range from three to 10 minutes,
g but you can reduce the rest periods if you
perform supersets.
z Let's say your best bench press is 220
pounds for 6 reps and 265 for 1 rep. If you
perform that lRM four minutes prior to
a 6RM, you'll probably be able to use
225-230 pounds. In fact, you'll use more
weight on the second and third 6RM series
(i.e .. waves) in that workout, as follows:
Sat 1: 1 rep with 265 pounds
Set 2: 6 reps with 220 pounds
Sat 3: 1 rep with 270 pounds
Sat 5: 1 rep with 272.5 pounds
When designing your own 1-6 Principle
workouts, you should primarily use
exercises that involve large muscle goups,
such as squats and presses. Also, because
you're going to be performing a series of
lRM lifts, it's imperative that you warm up
thoroughly. The warmup should always
consist of doing reps with the first pair of
exercises listed in the workout. If you've
warmed up properly, there's very little
need to warm up for the second pair. Using
our workout example, your squat warmup
might be 5 reps x 135 pounds, 3 x 185,
2 x 225, before you start the working sets.
As with any workout system, you
need to change the workout when you
reach a point of diminishing returns. As
a general guideline, four weeks Is about
the longest period anyone should follow
a program using the 1- 6 Principle. Here is
one extremely effective training split for a
four-week program emphasizing the 1-6
Principle: Day 1, arms; Day 2, legs; Dav 2,
off; Day 4, chest and back; Day 5, off.
The 1-6 Principle is based on strong
science, and for more than two decades
I've found it especially useful in my work
with not only Olympic and professional
athletes but also for anyone who wants
to shock their muscles into rapid increases
in strength and muscle development.
Give it a try and you'll be surprised at how
quickly you can increase your functional
hypertrophy and power. I'LI!X
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MAGAZINE
SCIENTISTS DISCOVER
MYOSTATIN INHIBITION
LINKED TO MUSCLE GROWTH
Scientists have been researching a growth factor protein called myostatin and its role
in muscle building. Myostatin is a powerful negative regulator of skeletal muscle mass
that restricts muscle growth. Documented cases of myostatln deficiency in mammals,
including humans, display astonishing muscular growth and reduced body fat levels.
"Double muscling" Is the scientific term used to describe the extreme muscle
hypertrophy found in mammals, including humans, lacking myostatin. Researchers
have been studying the rare accelerated growth of a German child deficient In
myostatin since he was first referenced in the New England Journal of Medicine in
2004, while the tremendous muscularity of the Belgian Blue bull is another prime
example of extreme muscle growth due to the absence of myostatln in animals. While
normal human beings will not experience the full "double muscling" phenomenon,
further research on myostatln has confirmed Its Influence on muscle building.
MYOSTATIN INHIBITORS SPARK
MUSCLE BUILDING CONTROVERSY
While a reduction in myostatin will not cause "double muscling," it certainly may have
a significant Impact on muscle building. This Is why there has been such Incredible
interest among scientists and athletes and such concern by athletic governing bodies
over the use of myostatin inhibitors. The governing bodies of sports look at this as
cheating, while athletes look at it as a way to naturally enhance muscle growth and
Improve athletic performance. You should took at the use of myostatin inhibitors as a
new and effective way to help you activate muscle growth and build the muscular
physique you've been working so hard for In the gym.
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MYO-X: THE MYOSTATIN CRUSHER
Thanks to this scientific breakthrough, bodybuilders and athletes
everywhere may be able to break the limitations created by myostatin
and maximize their muscle building potential. MYO-X Is an all-natural,
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reduce myostatin levels in 100% of test subjects by an average of 46%
with just one serving!t This is a significant breakthrough for
bodybullders and athletes looking to increase muscle mass, strength
and performance. Myostatin reductions such as these may help counter
the catabolic forces that have restricted your ability to build more
muscle and open the door to new muscle building potential. In fact,
MYO-X is so exciting that Muscular Development magazine has
proclaimed it to be the Revolutionary Muscle Building Breakthrough of
the Century!"* MYO-X has emerged as a powerful new approach to
extreme muscle enhancement for all bodybullders and athletes I
Weight: Gained 17 lbs.
Arms: Gained 21nchn
Chest: Gained 3 Inches
Waist: Loll3 Inches
Weight: Gained 27 lbs.
Arms: Gained 1.5 1nches
Chest: Gained 5 Inches
Waist: Lost 4.25 Inches
shown that a reduction In setUm myost/ltln
llmlll Is 1//cBiy ID lfiSUit In clinically significant muscle gllns.
In my IIIH1r rllth elltB athlfllss, I have seen flrsthsnd thB
tnnt:ltl IHJhaiiQHIJflnt Impact of MYD-X."
- Clition M. ColkBr, M.D.
Joi n facebook.com/TeamMHP
Team lwiHer: @MHPStrong
(L,.. 4i1-
1
1Ji!f& MHPI lnstagram: mhpstrong
Reduces Myostatin in Test
Subjects by an Average of 46%
Shown to Work on 100%
of Study Test Subjects
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OUR MOST INTENSE
FORMULA VE I!
OPTIMAL CAFFEINE DOSING
Caffeine has been found to
Increase alertness via several
biochemical pathways, primarily
by directly Inhibiting phosphodlesterases
and increasing cyclic AMP. In addition,
caffeine inhibits adenosine receptors and
stimulates adrenaline release. Adenosine is
primarily an Inhibitory chemical; caffeine
blocks the actions of ade'losine. A recent
study on cats-renowned sleepers-pin-
pointed one arousal network and confirmed
that adenosine Is a natural sleep inducer.
The scientists found that natural concentra-
tions of adenosine built up In parts of the
brain system during the cats' waking periods
and caused them to fall sleep. Caffeine
works by binding to these adenosine
receptors, thereby keeping adenosine from
binding with its receptor. Adenosine also
Inhibits the release of most brain excitatory
neurotransmitters-particularly dopamine-
and may reduce dopamine synthesis.
Decreases in dopamine have been linked to
fatigued uring exercise.
Caffeine increases performance in the
gym- but what's the optimal dosage?
Scientists had volunteers do exercises
against four incremental loads (25%, 50%,
75%, and 90% lRM} and participate in a
test in which cycling peak-power output was
measured using a four-second inertial-load
test in a randomized, double-blind, crossover
experiment. Subjects ingested either a
placebo or caffeine at dosages of 3nng/kg
body weight. 6mg/kg body weight. or 9mg/
kg body weight (for the record, 9mg/per kg
of body weight is the equivalent of five to six
regular-size cups of drip-percolated coffee, or
about 693mg of caffeine}.
The good news is that caffeine produced
ergogenic effects at all dosages. All the sub-
jects' perceptions of performance and vigor
increased five to seven times above placebo
during the 3mg and 6mg caffeine trials (38%
and 54%, respectively}. Those in the 9mg/kg
body-weight trial had the highest increase
In perception of performance and vigor or
"activeness" (62% and 54%}. The bad
news is that the highest dose of caffeine
(9mg/kg of body weight} was associated
with many side effects. including increased
heart rate, gastrointestinal distress, inability
to sleep, and anxiety.
Also, remember that higher doses of caf-
feine can cause Increased levels of cortisol, so
3-6mg/kg of body weight seems to be the
reasonable amount. So, take small doses of
caffeine, around the 200mg mark, and find a
dosage you can tolerate without having the
unwanted side effects.
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'TliES STATEMENTS HAVE NOT BEEN EVAI.UAT0 BY TilE FOOD
AND DRUO ADMINISTRAllOH. THESE PROOUCTS ARE NOT INTENDED
TO DIAGNOSE, lREAl , CURE OR PREV9IT ANY DISEASE.
Who would imagine that an
unknown bodybullderwho
finished in double digits in his
pro debut could make the cover of FLEX?
That's what happened when Joel Stubbs
landed on our December 20051ssue after
placing 12th in the Europa Super Show.
than 300 pounds in the off-season, the
then-37-year-old Stubbs was a full-time
pilot for Bahamasair. Stubbs had torn the
tendons in both knees playing basketball, so
his long legs dramatically trailed his upper
half and grounded his contest placings.ln
his 16 open pro shows between 2005 and
2010, he made only two posedowns. The reason was seeing Stubbs unfurl his
rear-lat spread at that show became one of
those rare moments when even a jaded
reporter like yours truly went slack-jawed.
An Impromptu photo shoot at Metroflex
Gym was hastily organized for the next day.
And a few months later, Stubbs' rear view
appeared on our cover with the provocative
question: "Best Back Ever?"
Despite standing 6'3" and weighing more
FLEX answered our own question when
we ranked the best backs of all-time and
placed Ronnie Coleman No. l and Dorian
Yates second, ahead of Stubbs (third). The
two winners of a combined 14 Sandows
had thicker backs than Stubbs. Still, neither
legend had a wider rear-tat spread than the
flag-like pose Joel Stubbs unfurled in 2005.
Nobody ever has. FLEX
STUBBS ON BACK TRAINING
"IUkedoingchins
first and with
different grips,
because this really
warms up the
various back mus-
cles and stretches
them out."
"On barbell rows. I'll
usually do some sets
underhand and some
overhand. I get a lit
tie better squeeze
underhand and a
little better stretch
overhand."
"I go up to 300
pounds on seated
cable rows. I try
to get a maxi
mum stretch
during each rep
to really pull out
the lower lat area."
"The back is
a complex
musde
so I rnn,rPnlrrll
on details and
on how the
muscles tie
together."

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'THESE STATEMOOS HAVE HOT BUN EVAI.UATUlBY THE FOOO
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TO TREAT, CURE OR PREVENT ANY
BURN, BABY, BURN!
The days of being able tD
spend all day just training are
over, due to the responsibilities
of travel, work. and family. Here's
the good news: New research
suggests that you can burn more
calories in the gym with shorter.
more intense workouts versus
longer workouts. Dorian Yates
once said, "The most common
misconception that people have
is that I spend all day in the gym.
I normally spend 45 minutes to
an hour working out." Research-
ers took trained men and had
them perform a traditional
workout doing four sets of eight
different exercises (bench press,
leg press, leg curl, seated row,
military press, biceps curl. triceps
extension, and situp). A second
group performed high-intensity
training, using heavier weights
and lower reps. The high-
Intensity workout was much
shorter. The traditional workout
took 52 minutes to complete,
whereas the high-intensity
workout took 22 minutes. They
measured the men's metabolic
rate on two separate occasions,
once before the workout and
then again 22 hours after it was
finished. At the end of the study,
training volume was much higher
for the traditional resistance-
traini ng group (17.273 pounds vs.
8,536 pounds). When metabolic
rate was measured 22 hours
a(ter traditional training, resting
energy expenditure was about
lOO calories higher than nonnal,
whereas resting met<Jbolism
rose by more than 450 calories in
the high-Intensity training group.
Furthermore, high-Intensity
training increased the rate at
whkh fat was being oxidized to
a greater extent than traditional
training. The greater post-ex-
ercise muscle damage that
occurred during high-intensity
training resulted in greater
energy expenditure for muscle
tissue repair and pro-
tein synthesis that
could contribute to
greater metabolic
energy expenditure
after training.
'13
ARE STIFF-LEG
DEADLIFTS BEST
FOR HAMSTRINGS?
Most bodybuilders include stiff leg dead lifts in their
hamstrings routine but wouldn't consider dead lifts a
- - hamstring exercise. Researchers examined hamstring and
lower-back activation from both versions. The researchers discovered
that dead lifts activated the quadriceps more, whereas the stiff-leg
dead lifts activated more of the calf muscle (i.e., medial gastrocne-
mius). The really interesting finding was that there was no
difference between the hamstring activation for dead lifts and
stiff-legged dead lifts.
I I I
SHORTER REST
ADDS STRENGTH
If you've ever seen Nell Hill train someone,
you know that he slaughters his clients with
his Y3Ttralnlngsystem, but rest periods are
fairly short, typically around 60 seconds. New research
suggests that resting less between sets increases
strength. The researchers had resistance-trained men
perform a 12-week study, the control group performed a
traditional resistance-training program with four sets
and 120-second rest periods whereas the other group
performed eights sets of five with 60-second rest
At the end of the
12-week program, the
60-second rest-period
program produced
greater gains In bench
press and squat
strength.
periods. Before and after the 12-week program
and at Weeks 4 and 8 the researchers measured body
composition, took muscle biopsies, and measured
strength and power output. At the end of the 12-week
program, the 60-second rest-period program produced
greater gains in bench press and squat strength. There
were equal changes In muscle mass between the two
groups. This means you can get in and out of the gym
faster with more Impressive gains In strength by resting
less between sets.
This tenet requires that you fully contract the targeted
muscle(s) between sets and hold that contraction for 6-10
seconds. For example, if you're doing pushdowns, immediately after
each set lock your elbows straight and maximally flex your triceps.
That example Is easy to picture because you're essentially duplicating
the contraction of a pushdown, but do this same tensing regardless
of the triceps exercise. Whether you're doing one-arm dumbbell ex-
tensions, close-grip bench presses, or machine dips, straighten your
arms and flex your tri 's as hard as possible just after each set.
Here are a few iso-tension tips. First, this isn't a good technique
to do with compound lifts that involve many areas. For example,
100 FLEX I SEPTE:viBER '13
deadllfts work too many muscles (spinal erectors, trapezius, glutes,
quads,lats, etc.) to focus on just one. On the other hand, if the com-
pound exercise has one primary muscle, applying iso-tension there can
better direct the stress of your sets. As an example, flexing your chest
between sets of bench presses can help you target your pecs (primary
muscle) and use less of your delts and triceps (secondary muscles).
When doing iso-tension with sets of arm or leg exercises, you may find
you can flex harder and focus better by tensing just one limb at a time.
Finally, stretch the targeted muscle(s), too. Follow holds In the
fully contracted position with holds in the fully stretched position for
the same lengths of time.
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Although !so-tension prescribes that you flex between sets, it's a training tool you
should use outside the gym as weU. Competitive bodybullders know that posing practice
Is Itself a workout. You, too, can benefit from striking mandatory poses, such as the rear-tat
spread and the front double biceps. Doing so wiU teach you to better control your muscles during sets.
Similarly, you can enhance your mind-to-muscle comectlon by !so-tensing your muscles throughout the
day. One of the best body parts for this Is abs. Even while seated at a desk or driving a car, you can crunch
your chest down and tense your midsection to WCJrk your rectus abdominis. You can also pull in your waist
as far as possible to hit your frequently neglected transversus abdominis (Inner abs). Hold either position
for as Iona as possible up to one minute, and do three to five !so-tension holds per session. FLEX
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FLEX
WESTSIDE RULES IW!ll!JlmWl l
WESTSIDE FOR
ATHLETES
Westslde training Is the most
Intelligent system for training all
athletes. Many NFL and major
college football teams, top rugby teams
(such as the Melbourne Storm), as well as
MMA fighters and track and field athletes, all
follow Westside training.
Westside training makes athletes more
explosive, stronger, faster, more flexible with
greater mobility, and less prone to injury.
Westslde training develops optimal explosive
strength in the muscle groups used by ath-
letes that parallels the repetitive max-effort
movements inherent within all sports that
require explosive power.
Football, for instance, is an interval-
method game, composed of 4-7 seconds
of play and 40-second rest breaks. Hockey
is also like football, but with more sprinting
and less contact.
SPEED SQUATTING AND
SUMO DEADLIFTS
A three-week pendulum wave is perfect,
going from 50-60% with bar weight, plus
25% band tension at the top.lt starts out
with explosive power, while turning Into
speed-strength at the top. This is "contrast
training," by using bands for accommodating
resistance. The three-week wave for an ath-
lete with a best squat of 400 pounds would
look like this when perfamed on a box:
Weekl 200 ibs 12setsx2reps
4,800 lbs = total volume
Week 2 220 lbs 12 sets x 2 reps
5,280 lbs = total volume
Week 3 240 lbs 12sets x 2 reps
5,760 lbs =total volume
When 12 sets are done, it's like completing
12 plays In a row. A wide stance should be used
on box squats for the most muscle hypertro-
phy and to also open up the hips and groin for
greater hip mobility.
After the last squat set, do six sets of dead-
lifts, with 30 seconds between reps. This Is
now a total of 10 sets with short rest intervals,
again, much like football.
If more conditioning Is needed, a sled should
be used. Six to 10 pushes for 10 seconds, with
40-second rest Intervals, should be performed.
This now represents 24-28 In a
row. if more strength is needed, a weight sled
should be pulled for 6-10 trips of 60 yards-
power walking, not running. The weighted sled
pulls build tremendously powerful muscles in
the calves, hips, hamstrings, and glutes, with
no spinal compression. This is a tough workout
for any athlete.
Some sort of max-effort workout (dead lift,
good morning, or a special squat) should
be performed 72 hours later, followed by
additional small, special exercises. Almost all
sports are max-ffort, regardless of whether an
athlete is running, tackling, hitting a baseball,
or dunking a basketball.
BENCHING
Nine sets of three reps, with 40% oflRM
and 25% band tension, should be performed.
This builds explosive strength. Rest intervals
should be 40 seconds between sets. The clean
and press can be substiMed for the bench
press for nine sets of six reps.
For the bench maHffort day, the floor
press, board press, rack press, or incline or
decline press, using a close or wide grip, should
be performed (the lift should be rotated each
week). This should be followed by triceps
extensions, upper back and tat work, then
rear, side, and front raises with a dumbbell,
barbell, or plate.
JUMPING
To build a jumping base, one should start in a
kneeling position with a bar on his back. Dumb-
bells or kettlebells can substitute for a bar. A
weight vest and ankle weights can make kneel-
ing jumps more difficult.lt's also recommended
to try long jumps from a kneeling position.
Jumping onto boxes with resistance (ankle
weights, weight vest, kettlebells) can be
performed. Records should be established on
a variety of box heights while completing 40
jumps with resistance twice a week. To make
lt more difficult. jumping should be done to a
hard surface and off foam. One should be able
to squat two times their body weight before
jumping onto boxes.
Depth jumps can also be performed, with
30 inches ideal for explosive power. Much
higher boxes build absolute strength.
Advanced athletes can do 40 reps twice a
week, while lesser athletes should stick to three
sets of eight jumps.
POWER WALKING
Finally, power walking with a weight sled
should be done. An athlete should power walk
(using long strides) three times per week,
using the heaviest weight on Mondays, to build
absolute strength in the running muscles (hips,
glutes, calves, and hamstrings). On Wednes-
days the weight should be reduced to 30%
and 4-6 trips should be added. On Fridays
the weight should be reduced once more for
either a warm up or restoration. This is all used
for strength and
conditioning. A weight
vest and/or ankle
weights can be added
for a more rigorous
worl<out. Pushing and
pulling a wheelbar-
row is an alternative.
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BUILDING YOUR LOWER-
BACK STRENGTH
"What 's the best way
to Increase lower-back
strength?"
This is a question that I'm asked
quite often. Fortunately, there
are several great ways to do this.
Outside of the major multijolnt
exercises that build tremendous
core strength-such as dead lifts
and squats-there are several
great options to focus on In the
gym. These include both Isolation
exercises that directly target
the lower-back muscles and
compound movements where the
lower back contracts isometrically
to stabilize the body.
But before we get into the
what and how, let's quickly go
through an anatomy lesson on ex-
actly what muscles you're working
when you train your lower back.
The erector spinae are the power-
ful muscles that stabilize the
lower back and allow you to per-
form extension exercises (when
your spine bends backward). The
gluteus maximus muscles are also
involved in torso extension, but
they're primarily responsible for
hip extension. The difference Is the
former occurs in a limited range of
motion where only the vertebrae
are moving, while the latter has a
very long range of motion where
the movement occurs mostly at
the hip joints.
To get the most out of
lower-back training, you must be
conscious of the difference so you
can perform both motions against
resistance. This wilt strengthen
your core muscles. as well as build
power in the posterior chain (so
the hip and back extensor muscles
work together to generate maxi-
mum power).
Always try to use correct
fonm on dead lifts and any other
exercise that uses the lower back.
Remember, there's a line between
110 FLEX I SEPTEHBER '13
Increasing strength and risking
injury! And the lower back
Isn't an area where you want
to suffer an Injury.
45-DEGREE BACK RAISE
Doing this exercise correctly will
really isolate your lower back, and
It'll pay off. Be sure to use a full
range of motion, moving under
control at all times. At the top,
squeeze your erectors consciously
before lowering back down. Use
the amount of resistance neces-
sary to perfonm 8-12 reps in strict
fashion, moVing to near failure.
Complete three sets.
REVERSE
HYPEREXTENSIONS
This exercise isn't commonty
done due to the fact that it's hard
to do without the correct piece of
equipment. If you're lucky enough
to have a reverse hyperextension
bench In your gym, use it. You'll
know it because it consists
of a pad that's horizontal
to the floor that you lie
on facedown. You then
hang your legs off the
edge of the bench with
the strap around your feet.
(Some have a roller pad
that moves.) A big key to this
exercise Is to not use too much
resistance. When the strap is
around your feet it is easy to use
the momentum of the weight
to do the work. I like to avoid
completely relaxing at the top
of the movement and then let
the weight pull my legs down
into a stretched position before
I engage my back muscles and
raise my legs back to the top. The
amount of blood that you'll get
Into your lower back with this
exercise will be incredible. Do
it regularly and watch your "-
lower-back strength increase . ..: >
Again, I recommend using the
amount of resistance necessary
to perform 8-12 reps in strict
fashion, moving to near failure.
Complete three sets.
BARBELL ROWS
When done strictly with the
upper body almost parallel to the
floor, the lower back is required
-
to stabilize during the entire set
of reps. Be sure to utilize strict
technique and don't jerk up and
down between reps. FLEX
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MUSCULARITY AND DENSITYA
IT'S NOT JUST
WHAT YOU EAT,
BUT WHEN
YOU EAT IT
According to a new study, when
researchers disrupted the normal eat-
ingpattemsofmice, they became fat
without eating additional calories. Mice
normally sleep during the day and feed
at night, but researchers disrupted the
master gene clock for sleep and caused
the reverse-mice would eat during
the day and sleep at night, similar to
nighttime bingeing in humans. Basically,
they disrupted the brain to faVOI' food
consumption at the time of inappropriate
intake. Interestingly, tt'e mice became
obese without increased calorie intake.
When the researthers examined blood
markers of fatty acids, levels of EPA
and DHA (fish oils) were low in both
plasma and in the hypo thalamus at the
time of inappropriate feeding. So how
do you fix a fat clock?" The re-
searthers found that eicosapentaenoic add
(EPA) and docosahexaenoic acid (DHA)
were able to restore the hypothd/amus to
nol7l'ld/ feeding patterns. The key finding
is that EPA and DHA commonly found
In fish can lead to long-term weight
dlld FLEX
.RE
ONE.MORE.REPTM
I ULTRA CONCENTRATED PRE-WORKOUT POWDER J
;f
BLUE f ~ ~ , . I , ~ Y ~
RAPID ONSET ENERGY
Et
STAY ANABOLIC
A while back I shared with you
the results of a study looking at
different protein feeding
patterns. They had one group drink lOg of
protein every 1.5 hours. Another group drank
20g every three hours. A third group drank
40g every six hours. All groups drank the
same amount of whey protein (BOg) over
the 12-hour study perlod.ln their expert-
group that drank 20g every three
hours produced the greatest
anabolic response.
The results didn't surprise me because
previous studies have shown 20g of whey
protein to maximally stimulate protein syn-
thesis. What confused me was the seem-
ingly poor response to 40g of whey. I would
have thought 40g would've produced a
strong anabolic response with blood amino
acid levels not returning to baseline for
six hours. Part of my confusion may have
been caused by the authors of this study
suggesting some sort of desensitization to
high amino acid levels. This was in line with
another theory previously put out by some
researchers that there is a "muscle full"
effect where despite high levels of amino
acids, the cell stops synthesizing muscle
protein. This did not bode well for folks
like me who consume in excess of
300g of protein per day. Every meal
I eat has at least 40g of protein.
Then a group at Rutgers
University changed my
thinking on the Issue
of desensitization.
They acknowledged
that post-rrEal
muscle protein
synthesis (MPS)
Increased rapidly with
peak values around 90
minutes and a decline to
pre-meal baseline by 180
minutes. The response
.... ..:of muscle tissue
was difficult to explain with rapid initiation
of MPS associated with increased circulating
amino acids, however, the decline in MPS at
180 minutes post-meal occurred with plasma
leucine levels still elevated and Initiation
factors still activated. Everything about
the cell and Its environment was primed for
protein synthesis, but by 180 minutes, every-
thing just stops.
The Rutgers researchers were able to show
that the problem lies in the cells' energy
status and a process called elongation. Con-
sidering that whole body protein turnover
accounts for more than one quarter of rest-
Ing energy expenditure and that assembling
amino acids into protein chains (i.e., elonga-
tion) accounts for more than 99% of that
energy expenditure, it's logical that skeletal
muscle would shut down protein synthesis to
prevent cellular energy depletion.
Not only did this group Identify the
problem, it also showed that there is a
solution, literally. A solution of leucine and/or
carbohydrates given between meals is able
to restore the energy status of muscle cells
and prolong protein synthesis far beyond
180 minutes. So In order to stay anabolic
between big meals, prepare a mixture of
5g leucine and 15-30g carbs (e.g., waxy
maize) and drink it two hours after your
meal. If possible, using BCAAs Instead of
straight leucine may produce a better effect
as BC A As have been shown to deplete during
protein synthesis. FLEX
THE NEXT HOT BODVBUILDING SUPPLEMENT
Resistance training creates a unique and powerful anabolic signal in muscle tissue. In muscle cells. the ability to perceive and respond to resistance training
is called mechanoperceptlo1. This process of converting the mechanical forces of lifting a weight into the biochemical signals that lead to hypertrophy is called
mechanotransductlon. Muscle cells. In turn, are called mechanocytes. This simply means that muscle cells have the ablllty to sense mechanical load and convert
it into biochemical signals that regulate protein synthesis.
You may have heard of capsalcln.lt's the stuff in chill peppers that makes them hot. I know what you're thinking; what do chill peppers have to do with mech-
ano-what-cha-ma-call-lt? Nothing. or at least that's what I thought until I found a recent study l:lokingat the effectsofcapsakin on anabolicsignaling in muscle
cells. The authors were able to show that load-induced activation of the capsaicin receptor (TRPIJl) In muscle oells caused an increase In intracellular caldum ion
concentrations and that this activated m TOR and promoted muscle hypertrophy. Now, all you need to know about m TOR is that it's the key signa ling pathway
responsible for initiating I'Tl\&le growth. Normally, weight training causes an increase In intracellular calcium Ion levels and this contributes to the activation of
the m TOR pathway. Before you run out and buy a bunch of cayenne supplements (like I did) beawarethatsome peoplecan'tstomach cayenne.ltcancausethe
sensation of heartburn that can be quite uncomfortable. Other people have no problem with it.
Until now, no food supplement has been shown to have the ability to mimic weight training in muscle cells. Creatine, as we all know. can support muscle gains
by improving cellular energy status as weU as activating muscle satellite cells, but this can hardly :Je considered mimicking weight training. Essential amno acids.
and particularly leucine, can trigger protein synthesis, but it doesn't alter calcium ion levels like weightlifting. Ursolic acid is another recently discovered activator
of anabolic pathways in muscle cells. Ursolic acid can increase Akt activity, blood vessel recruitment and autocrlne/paracrine IGF-1 signaUng in muscle cells. This
is very impressive yet still slightly different from the mechanism of capsaicin. Finally, even phosphatidic acid which has recently been shown to directly activate
m TOR is acting in a differen: way than capsaicin. The reason I'm trying to point out the difference; in the mechanisms of each ofthese nutritional substances is
that there may be potential synergism if one were to use each of them strategically together. Creatine, L-leucine, and phosphatidic acid have both been shown
independently to improve gains in muscle mass in humans. UrsoUc acid, and now capsaicin, have now been shown to increase muscle mass in animals. The
plausibility of real anabolic effects in humans is good.
GET SERIOUSLY PUMPED
DOPAMINE:
A DIETER'S
SECRET
WEAPON
Dopamine is a neurotransmitter
released from the hypothalamus
that blocks the release of
prolactin from the anterior lobe of the
pituitary. One of its main functions is to act
on the sympathetic nervous system to elicit
effects such as: Excitement, high blood
pressure, motivational energy, and
impulsive behavior. For example, when a
male engages In sexual intercourse, he
reaches peak dopamine levels while
climaxing, then immediately after intense
pleasure prolactin floods his system which
Induces opposite effects.
HIGH dopamine and low prolactin
LOW dopamine and high prolactin
When a person is meticulously diet-
ing to achieve extremely low body fat
levels, a cascade of effects begin to
take place as fat cells begin to shrink.
Neurotransmitters begin to plummet,
which affects our mood, hunger, and so-
cial behavior. One way to keep dopamine
levels consistent while in a calorie deficit
is to eat smaller meals more frequently.
Eating every 2- 3 hours will maintain
higher dopamine levels as well as keep
blood sugar balanced.
Another great way to boost
dopamine levels Is to Incorporate a
cheat day or cheat meal once a week.
Implementing this t echnique will not
only boost dopamine levels, but increase
t hyroid output and replenish glycogen
stores in muscle tissue. You can also
raise dopamine levels through drugs and
supplementation. Supplementing with
the psychoactlve substance known as
SUPPLEMENTS THAT I PHARMACEUTICALS THAT
INCREASE DOPAMINE: INCREASE DOPAMINE:
Caffeine Nicotine (Nicorette gum)
L-tyrosine Cabaser ( Dostlnex)
L-dooa Bromocriottne (Parlodel)
124 FLEX I SEPTEivtBER '13
caffeine will temporarily boost dopamine
levels and raise energy and alertness. The
non-essential amino acid L-tyrosine is a
precursor to dopamine and also contributes
to healthy thyroid levels.
Another precursor to dopamine is
Levodopa, which is found in the tropi-
cal legume known as velvet bean. Drugs
that increase dopamine levels are often
prescribed for Parkinson's disease and
hyperprolactinemia. Dostinex and
rsromocrlptine are the two most popular
choices for such ailments.
My personal favorite for raising
dopamine is nicotine. I prefer chewing
Nicorette gum in between meals for
potent appetite suppression and for anti-
aromatase properties. I only ingest nicotine
during the final weeks before competing
in a bodybuilding contest where body fat
levels are extremely low. I have no problem
ceasing the nicotine usage when my diet
is over and have never had any form of
withdrawal symptoms.
In summation, it appears that keep-
Ing dopamine levels elevated during
prolonged periods of calorie deprivation
promotes appetite regulation, Increased
mood, and the ability to endure what it
takes to achieve very low body fat
levels. FLEX
Matt Porter is a sponsored athlete for
truenutrltion.com and also an NPC competitor,
title holder, contest-prep coach. and nutrition
guru. Porter can be reached via his Q&A page in
tile forums at truenutrltlon.com
J
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acid.lArginine
4o((E}2-{3.S.<fimtthox)'Phtn)1)t1heny1Jphenol
Acute Entrgy, Fo<:us.lnt nJity, Nuromodulatlng. Endur.nce Compltx
J.Amlnopmpanoic aclc {os C.rnoSyn'l, 1.3.7Trimethyl-1111>orin .. 2,6!311.7H)-dlone.
oad.
lAmino,.(othyic>rbilrn>)i) butyric add. RouwoiKlne (RoU'llfia Canescms L!lear And Roo!D
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Calcium fructopyranose borate (CFB) US Patent
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MORE THAN STRONG ENOUGH. lfyou'reanexperienced
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NITRAFLEX PACKS
THE HARDEST
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THE CALOR
FALLACY
For fat loss, efficiency is a worst-case scenario
lt's unthinkable, right?
Who would ever have
imagined that two
diets with an Identical calorie
count-high-carb and ultralow-
carb-would have such vastly
differing results in terms offat
loss and musclegain.Afterall,
energy-in equals energy-out, and
it all gets balanced In the end,
regardless of when we train- and
when we eat. At least that's what
we've been told for decades.
To the "experts," this Is simply
an exercise in the first law of
thermodynamics, which states
that energy is neither created nor
destroyed.ln other words, the total
energy of the system must be the
same, before and after- which
means that 500 calories of carbs
will produce the same result as
500 calories of protein or fat.
The first law of thermodynam-
ics, however, doesn't mention
anything about efficiency In terms
of how the body converts this food
into energy. it also tells us nothing
about what happens If more or less
of this energy Is wasted depending
on what types of macronutrients
we're taking In.
LET'S TRY A DIFFERENT LAW
The second law ofthermodynam-
ics is more applicable to the human
body, because it allows for the
notion of efficiency. Efficiency is a
measure of how much work you're
getting done based on the energy
you're putting in. A standard inter-
nal combustion engine-tre one
in your car-is 33%
efficient. This means that about a
third of the energy you're putting
in actually does work. You're losing
the rest of it In the form of heat.
This is essentially how your
body works. When your diet
consists of 60% carbs, your body
wastes about two-thirds of the
Ingested energy as heat. Some
of this helps hold our internal
temperature constant, but the rest
is lost In other ways. Research on
efficiency and wasted heat shows
that carbs lead the way in this
department when they comprise
55% of the diet or greater. carbs
make you efficient. As you'll soon
see, that's not what you want.
AT A DIFFERENT OCTANE
What happens, however, when
we use a different type of fuel?
Obviously, the efficiency levels
would change, the fuel would bum
In different ways, and you'd either
increase or decrease your gas mile-
age. Add ethanol to a car, and your
fuel economy decreases. Add other
hydrocarbons, like anti-knocking
agents, and it increases.
Try to transfer this logic to the
human body, however, and most
physique coaches' eyes glaze
over-as though, in 2013, it's still
Inconceivable that different ratios
of macro nutrients can cause
different amounts of energy to
be wasted in the human body. A
calorte, after all, Is still a calorie.
The body, however, disagrees,
and it obeys the second law of
thermodynamics. Thismeans
it varies in efficiency based on
activity, hormonal status, and the
type of fuel we provide. That's why
Wilbur Atwater, who introduced
the 4-4-9 calorie values for carbs,
protein, and fat, distinguished
between physical fuel values and
physiological fuel values.
The physical fuel value is the
amount of energy you can get out
of food by burning it with oxygen
You throw food in an oven, inciner-
ate it, then record the total amount
of heat released. The physiological
fuel value is the amount of energy
an organism can derive from the
fuel, which can be higher or lower
than the physical fuel value.
it has been found that the
human body, in a growth stage,
can get more than 11 calories per
gram out of fat-significantly more
than the 9 grams listed on most
nutritional labels. This Is because
different actMtles reQuire different
enzymes or other molecules. Differ-
ent or accelerated avenues of me-
tabolization can produce different
amounts of eoergy, and a calorie
of fat is clearly not a calorie of fat.
The same concept holds true for
protein, as well, and these values
don't match up there, either. About
2% of your calories of fat,
7% of carbs, and 30% of protein Is
wasted as heat whenever you eat.
HOWTHISAPPUES
If we take our 60o/o-carb diet
and invert it so a larger percent-
age of calories now comes from
protein, two 2,000-calorie diets
are possible: a high-carb version
providing 1,850 physiological
calories, and a low-carb one that
provides 1,700 (accounting for all
the heat loss). By swapping things
out, we cut 150 usable calories
per day, even though we're still
consuming 2.000.
If you love food, but want to
drop fat and build mass, being
Inefficient Is a good thing. If you're
Inefficient. you can eat more
and actually drop fat. My diets,
thecarb Nite Solution and Carb
Back-Loading, manipulate this
effect to make the human body
as Inefficient as possible at the
right times. With CNS, the diet
has been refined to where your
body almost literally can't store
the carbs you're taking in as fat.
You work so hard trying to process
them that it releases a ton of heat,
you sweat like a faucet. and your
vascularlty goes through the ceil-
Ing. So stop counting calories and
start worrying about your body's z
efficiency and inefficiency. it's a law e
of physics, and I'll take the advice 2
of a physicist over an Internet diet z
guruanydayoftheweek. PUx
NOW

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GET
BEHIND
BARS
Incorporate protein bars to keep growing
when you're on the go
Protein bars have
advanced significantly
since the days of
tasting like sawdust packed
in stale chocolate. (They don't
take an hour to chew anymore,
either.) Nowadays, protein bars
aren't just palatable, they're
also sophisticated enough to
serve different needs and
purposes. These include meal
replacement, workout nutri-
tion, and general health main-
tenance. Below, some things to
consider when you're buying
your next protein bar:
GET A PROTEIN BAR FOR GROWTH
To support muscle growth before or after
workouts,look for bars high In protein and
carbs and lower In fat and flber-whlch slow
the absorption of protein into your system
and delay Its uptake. In addition, look for
bars that contain whey or a mix of whey and
other protein sources.
USE A PROTEIN BAR AS A MEAL
REPLACEMENT
CLEARING
THE BAR
Some of our favorite
bars, with a brief
rundown on each
When you don't have time to cook a bal-
anced meal, reach for a bar. In addition to
protein and carbs, you also want dietary fats
and tiber to provide all the macronutrlents In
a proper ratio-plus enough overall calories-
to make for an Ideal meal.
ANSI GOURMET
CHEESECAKE
PROTEIN BAR
190 calories
20gprotein
25gcarbs
17g fiber
LABRADA LEAN
BODY GOLD BAR
360 calories
25gprotein
33gcarbs
2gfiber
CONSIDER A PROTEIN BAR FOR
SPECIFIC HEALTH BENEFITS
In addition to protein and fiber, many bars
also Include specific nutrients and supple-
ments. Some are fortified with vitamins and
minerals, while others contain supplements
to support workouts. A few even contain
health boosters like probiotics.
METRX
BIG lOO
COLOSSAL BAR
430 calories
31g protein
44gcarbs
3g fiber
Flavors include Chocolate Chip Cookie
Dough and Strawbeny Supreme
Flavors include caramel Peanut and
Peanut Butter & Jelly
Flavors include Sweet & Salty and
Chocolate Chip Cookie Dough
QUEST
PROTEIN BAR
190 calories
20gprotein
23gcarbs
17g flber
Flavors include White Chocolate
Raspbeny and Mixed Beny Bliss
ROBERT
IRVINE'S FIT
CRUNCH BAR
390 calories
30g protein I<
36gcarbs
2g flber
Flavors Include Caramel Nut and
Peanut Butter Cup
134 FLEX I SEPTEJviBER '13
SIX STAR
PROTEIN BAR
190 calories
20g protein
15g carbs
Og flber
Flavors include Chocolate Deluxe and
Chocolate Peanut Butter
VPX
LIFE LIFT BAR
185 calories
20g protein
25gcarbs
20g fiber
Flavors include Apple Cinnamon
Delight and Buck Wild Blueberry
SUPPLEMENTS

WHEY
AND MORE
Our August box dropped t he supp mother lode
For more
Information, go to
jackedln-a-box.corn
In August we shipped
Jacked-in-a-Box
members three pro-
tein powders and one protein
food-pudding! In addition to
feeding your muscles, we also
helped fuel them with three
products that support nitric
oxide (NO) production. Finally,
we added a fat burner. an energy
booster. and an omega-3 and
fiber product for a grand total of
11 top-of-the-line samples.
BEAST MODE
This pre-workout supp
contains ingredients
that support mas,
endurance, and energy. .,.
Beta-alanine and argi-
nine promote muscle
building, endurance,
and NO production. Tyrosine and
ginkgo bilooa support brain func-
tion and energy.
BSN
AM IN OX
The efferves-
cent delivery
ofAmlnoX
speeds
BCAAsdrtd
other
to where you
need them most. Before
workouts,lt fuels muscular
endurance and anabolism;
after workouts,lt supports
protein synthesis.
BSN
SYNTHA6
ISOLATE
Perfect for
anyttneof
day, Syntha-6
Isolate
combines casein and whey,
with 25grams of protein In
each scoop. Available In many
flavors, including strawberry
milkshake, chocolate mllkshake,
and vanilla ice cream.
CHAMPION PURE
WHEY PROTEIN
Made from 99.9%
whey protein con-
centrate, each scoop
contains 21 grams
of protein and a
range of amino acids.
Our sample box included both
chocolate and vanilla flavors.
CHIAWELL
CHIASTIX
Each packet of
Chia Stix contains
3,200mg of omega-3s
and other healthy
fats, plus 5 grams of
flber and 3 grams of protein. Add a
packet to any food or drink to boost
these nutrients in your diet.
GAT JETFUEL T300
Jetfuel T -300 contains
,.., capsicum along with a
T-boosting blend that
Includes calcium fruc-
topyranose borate and
puncture vine stem.
(Female Jacked-in-a-
Box subscribers got GAT Pyro.)
MHP FIT 11 LEAN
POWERPAK
- PUDDING
An alternative to pro-
tein shakes, M HP's Fit & Lean Power
Pak Pudding provides 15 grams of
protein in each 100-<alorie serving.
it's also lactose- and gluten-free,
and easy to digest.
SIX STAR N.O. FURY
This pre-workout
booster contains
citrulline, creatine, and
caffeine to provide
bigger muscle pumps
and more energy while
training. Citrulline enhances NO
production, relaxing blood vessels.
SIX STAR WHEY
PROTEIN PLUS
ELITE SERIES
This fast-digesting
whey protein was
designed to provide
maximal muscle
gains, packing 30
grams of protein per scoop and
more than 3 grams of creatine,
BCAAs, and glutamine.
VPXREDUNE
XTREME
ENERGY SHOT
This zero-<alorie
energy drink now
comes in "xtremely
new triple berry
flavor. lt packs 300mg of caffeine,
plus beta-alanine. tyrosine, and
phenylalanine, as well as yohimbe.
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HILHEAT
EALS HIS BACK-BURNIN
IQUES AS HE GUNS FOR HIS
STRAIGHT SANDOW
IN THE BEGINNING, THERE "
WAS ALWAYS A "YEAH, BUT
Phll Heath took the bodybulldlng
world by storm in 2005 and
2006. Yet, amid all the praise for
his various strengths-those arms, those
lines, those round muscle bellies- there was
always some mention of his greatest
weakness: "Yeah, but can he ever get enough
back size to win the Mr. Olympia?"
After all, the Sandow Society Is the
domain of Lee Haney, Dorian Yates, and
Ronnie Coleman, who, by the end of 2005,
had collectively won 22 ofthe 41 Olympias,
largely because they possessed the three
greatest backs of their eras. Year after year,
bodybulldlng's ultimate t itle was decided
when those in the O's first
callout unfurled their rear-tat spreads and
locked in their rear double biceps.
None of this was news to Heath. He heard
"Yeah, but. . ." over and over again. He knew
all about the backs of Mr. Os, including Jay
Cutler, who, beginning in 2006, won four
out of five Olympias with his hang-glider
lats. So the Gift went about putting n the
work needed to join them in the physique
pantheon. The transformation of Heath's
back from a weakness to a strength has
been one of the most dramatic alterations In
bodybuilding history. When he won his first
Sandow in 2011, the contest was decided
the moment he crunched in his rear double
biceps and gasps filled the Orleans Arena.
And he hasn't rested on his laurels. With
back masters Cutler and Kai Greene chasing
him, he knows this year's Olympia, like most
every 0 of the past three decades, will be
decided from the rear.
JUST KEEP WORKING
A typical Heath back workout begins with
front pulldowns. The only question is what
type of grip he'll use on that particular day.
"I switch between parallel and underhand
with a fairly wide grip," he says. "With these,
I always focus on where my elbows are
going as I pull them down. That's the key to
targeting your back- pull with your elbows
working like levers and bring them down to
your sides. And really, I'm just trying to get
the blood flowing into my lats."
One way Heath enhances the pump is by
maintaining a brisk pace. ' Usually on this
workout I only rest about a minute to 75 sec-
onds between sets because I'm trying to get in
a lot of stuff. With back, because it's such a big
body part, I want to just keep working and hit
a lot of areas with different exercises."
A BETIER CONTRACTION
Next up are barbell rows, which Heath tends
to do underhand In the manner of Dorian
Yates (six Sandows), but with his torso near-
ly parallel to the floor In the manner of lee
Haney (eight Sandows) and Ronnie Coleman
(eight Sandows). "The biggest thing about
this is keeping your back flat," the Gift avers.
"A lot of guys end up goi!ll too heavy, and
their chest ends up going up too high. What
I try to do is go not quite 90 degrees [torso
parallel to the floor] but damn dose. You
get a better contraction that way.
"l want to maintain that constant ten-
sion," he adds. "You're gong to have those
sets where you just want to bang out 10 reps,
but on this particular one it's not about that.
lt's about being able to move the weight
but squeeze your lower lats. That's what's
going to give you that real nice [lower lat]
sweep. This Is a density exercise. Every guy
who's had a great back has done this, be it
overhand or underhand. For me, underhand
works better. Just be careful when going
underhand that you don't go too heavy and
pull with your biceps. You have to make sure
you're always concentrating on your back
working. A perfect way to do it is to watch
yourself In the mirror to see your form."
FEEL THE STRETCH
Next up are high-pulley rows, bringing the
bar down at approximately a 45-degree
angle. 'The biggest thing on this Is to make
sure you get a full stretch on the way up and
a full contraction at the l:xlttom. Don't just
let gravity or momentum carry you along.
You're not trying to get pulled into position.
You have to do the pulling. You need to
feel the stretch. The stretch is a great way
to learn how to open up your lats for a lat
spread. And then I also like to hold contrac-
tions for at least a half-count. This ls one of
those exercises that you're definitely going to
be feeling, especially after just doing rows."
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CONTROL THE WEIGHT
Look at Heath's back routine and you see
mostly rows. He hits his back from a variety
of angles, but more by pulling his elbows
back than down. thus building the density
that wins rear shots.
Next up, he does either one-arm dumbbell
rows or T-bar rows, typically alternating
them each workout. He explained his tech-
nique with T-bar rows. "I do these either from
the floor or on one of the stations where your
chest is supported. The key when doing them
off the floor Is to not let momentum take
over. You don't want the weight to pull you
down so you have to hump it up each time.
Use a weight you can master, and then you
can go heavier later, once you've got the form
down. This Is such an awesome movement,
but you want to get quality reps to really
pack on that density. The only way you're
going to make T-bar rows work for you is to
make sure you're controlling the weight. I'd
suggest you try to stay low the entire time.
If you can't stay low, then you're going too
heavy and you're going to be yanking up the
weight and not using your lats as much."
SLOW THINGS DOWN
Near the end of his workout, the two-time
(so far) Mr. Olympia does low-cable rows,
and he employs sevens-the FST-7 technique
of doing (typically) seven sets with only
20-30 seconds rest between sets. "With
these, you want to get a stretch just like
"SLOW THINGS DOWN,
AND FIGURE OUT HOW
TO DO THE EXERCISE
CORRECTLY WITHOUT
STRAINING YOURSELF."
162 FLEX I SEPTEJv1BER '13
you're rowing a boat. it's almost as If you're
stretching to touch your toes. And then,
as you're going back, you're doing that
rowing motion, but you don't want to lean
back too much- just a little bit. This is
definitely one where you want to maintain
constant tension, really make sure your
technique is down.
"The thing is, you're not going to get a
good pump if you're doing it wrong. This is
true of any exercise. You might start sweat-
ing and feel like you're working, but you're
only going to get a good pump If you're con-
tracting the muscles. Slow things down, and
figure out how to do the exercise correctly
without straining yourself." When asked
which handle he prefers on low-cable rows,
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BACK TALK
"The thing with back is, I don't think anyone is
going to complain that a guy's back is too big. lt's like,
your mid-back may be too big or your upper lats may
be too small or there may be other problems with your
back balance, but if you have a whole big-ass back, it's
going to be hard for a judge or anyone else to criticize
your back. You never hear about anyone losing
because their back was just too damn big."
the Gift replies, "I use a V-handle most of
the time, but you can also switch this one
around and try it with a wider handle and
different grips. I think that 's what makes
this exercise pretty fun. There are a lot of
ways you can modify it."
TRY NEW THINGS
For his final back exercise, Heath delivers a
surprise. Beginning this spring, he started
adding pullovers to his repertoire. Many
people do pullovers for chest , feeling this
old-school lift stretches out the rib cage.
In fact, it's a better lat worker. "I either do
these with a dumbbell on a bench or I use
a pullover machine," the Gift states. "You
can also do them with an overhead cable,
but I've been favoring the dumbbell or the
machine. I'm lucky enough to have one
of those [pullover machines] in the gym
where I train [Armbrust Pro Gym, Wheat
Ridge, CO]. The key with these is to pull
with your elbows and not your arms. You
can really take your biceps out of these
and just focus on your lats."
When told that a fellow member of the
Sandow Society, Dorian Yates, favored ma-
chine pullovers for his legendary lat width,
I
Heath laughs, as
he's already well aware of this. "I steal ev-
erybody's stuff. I mean, that's what we gotta
do. That's what it's all about. You learn from
those who've gone before you, and then you
try it for yourself. lt may not work as well for
your body, but you don't know unless you try.
You can't be afraid to try new things."
A REALLY GOOD SQUEEZE
Whether to work traps with shoulders or
back Is one of the enduring debates of
bodybulldlng. Put Mr. Olympia down decid-
edly in the traps-with-back camp. For him,
shrugs with either dumbbells or a machine
is the perfect way to cap off his back work-
out. "I do higher reps on shrugs than most
people," he explains. "it's not about the
weight for me. Instead, it's about trying to
get a really good squeeze. I not ice a lot of
guys go too fast when shrugging. They're
just getting the weight up and down as
fast as possible and missing the contrac-
tion and that time under tension. If you
slow it down a little bit, it's going to work
your traps a lot harder, and that's what it's
all about."
YEAH, BUT ...
If, on September 28, Phll Heath becomes
only the seventh man to win a third
straight Mr. Olympia title, his rear shots
will probably again be the deciding factor.
it's a given that he won't have the wid-
est lats on stage, but width is limited by
your DNA-determined structure. Heath is
proof you can win rear comparisons-even
among the likes of Jay Cutler, Kai Greene,
and Shawn Rhoden-with density, separa-
tion, and head-to-foot muscle quality.
He did it in previous contests and elimi-
nated his primary "Yeah, but..." Yeah, but can
he ever get enough back size to win the Mr.
Olympia? Two Sandows later, the only ques-
tion remaining about Phll Heath is: Yeah, but
how long can he stay on top? Maybe we'll
find out this year.
Yeah, but maybe we won't find out for
many years to come. FLEX
HEATH'S BACK AND TRAPS WORKOUT
EXERCISE SETS
Front Pulldown 3-4
Underhand Barbell Row 3-4
High-pulley Row 3-4
T-barRow 4
Seated Cable Row 7*
Pullover 3
Shrug 3
REPS
10-15
10-12
10-12
12
10-12
15-20
15-20
*"Sevens" (FST-7technique), 7setswith2Q-30sec.restbetweensets.
HEATH'S OLYMPIA
TRAINING SPLIT
DAY1 Quads (AM)
Hamstrings, calves (PM)
DAY2 Chest, triceps
DAY3 Back, biceps
DAY4 Quads (AM)
Hamstrings, calves (PM)
DAYS Shoulders
DAY6 Off
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THINK AliA IN
THEY SAY THE DEFINITION OF INSANITY
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ISN'T WORKING FOR YOU THEN MAYBE IT'S TIME TO TRY SOMETHING THAT
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120 CAPSULES
60 SERVINGS
pH Buffered
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Ever wonder how long you have to take a
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Well, if your cup is overflowing with
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Many experts say that a healthy pH is
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professional athletes often monitor their
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physiques. These professional athletes
absolutely know that if their bodies are
not balanced in such a way as to keep
themselves in the "healthy range, that
their bodies call upon stored
electrolytes, in the form of salts
(magnesium, calcium, potassium and
sodium), to help neutralize acidity and
the damage that can occur by
consuming proteins, starches, and
sugars. In other words, all the stuff that
professional athletes and bodybuilders
do on a daily basis but may or may not be
fully aware of.
i 'Many experts say
that a healthy pH
is important.
Others say that it
is ESSENTIAL. ''
NOW .... Imagine, if you will, a
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In other words, what if something, so
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fi'II.IJfiiUII ANUOU( H 0.. SYVroliiSI
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too. For enhanced nutrient uptake, the patent-pending pH Balanced
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tor optimal uptake and utilization. r
Creatine Monohydrate and Creatine HCI: Creatine Monohydrate
is the most heavily researched and trusted form of creatine. it's
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not shared by any other single amino acid: t
Beta-Alanine (as the and Glyoerol
Monostearate in a precise weight-trweight ratio, for optimal activity:
CamoSyn
40
is shown in studies to deliver a birfriendly form of
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the patent-pending pH Balanoed Alkaline Buffering System
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t MNI't combltt< wtlh 1 prDJW exi/JI'du 11WJ nulTffiort rrg.Jmen. S:.tftnftJtSl)Mfd oo #l.fflfS 3nJ party hr vivo -.JI ft' In vitro fltiJtdf# JCieJJtltk tnUrch dlt1 fh/ings tor ilttJitlltJuaJ l1111ffd14
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4 eggs (boiled or poached)
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4 ounces of oatmeal with non-fat milk
8 ounces of apple juice
1 capsule of lillll!6@uid!it!li!fll
3 tablets of I!Eii1tiUilil11 multivitamin
AM WORKOUT (7:00 AM)
(flip to following page for details)
2 to 3 scoops of i:i.JtiiiQ@4 mixed in
8 ounces of water (drink 15 minutes prior to
working out)
8 ounce portion of grilled tilapia
1 baked potato
1 cup of brown rice
1 serving of Prostar> Whe Protein mixed in
12 ounces of non-fat milk
100% or more of the dally value for
21 vitamins and minerals
PM WORKOUT (5:30 PM)
(flip to the following page for details)
1 serving of mixed
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Features TORABOUC'", aeatlne, and
beta-alanine for jacking up strength and
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Time-release complex carb blend plus
8 key proteins
Meal 5 (6:30 PM)
(or immediately following workout)
8 ounce portion of grilled chicken
Salad with 1 tablespoon of flaxseed oil
as dressing
1 cup of raw broccoli
1 cup of seasoned green beans
16 ounces of water
3 tablets of r.o.t!WJ"" .

t!tij multivitamin
1 serving of Prostar Casein Protei mixed in
12 ounces of non-fat milk
Quickly shuttles nutrients to fatigued
muscles with 25 g of protein per scoop
a laww&WttC111118iidar at this )W's USA. and Matt Evans. a
supel'-w.,_liPI*'IfartheNitlanlls.
Chlrtes Glasslsn'tatthls.lln 26 SI5Sian, but his ttne prutfals
plawtllautll a 6lass le bllckwarkiaut In Gold's Vera. 11 of them
focused Cll the next bll SlipS afthalrCIIIIIS. Rhadlrl has the.,._
estplaf ........
sturi'Wtttd at list )W's 0. he's lllrrqfar less than the
Mr. (lyrqlla title Cll Sept. 27-28. But In Older to claim lt, he knows
he'U need a blalr. betbrback. That's wlrthe's In VenD. le so
lllll1'f hopeful..,. befare hkn, endeavci ... with fNf!IY n!P tD
male hlschn come true.
ULTIMATE
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THE WORKOUTS
7 types of fastactlng creatine,
4 musclepumping N.O. precursors,
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The AM and PM workouts are based on both time-tested principles and
cutting-edge recommendations from experts in the field of bodybuilding,
general fitness, and nutrition. By bombarding all the major muscle
groups with both compound and isolated strength movements, your
body composition will improve dramatically based on the effort YOU put
forth. As your physique improves and adapts to the training, adjust the
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The key to making performance gains over the long haul is continually
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Jogging on Treadmill
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Stair-Stepping Machine
Squats
Dumbbell Lunges
Seated Leg Extensions
Single-Leg Hamstring Curls
Bench Press
Barbell Flat Bench Press
Seated Cable Rows
Seated Barbell
Shoulder Press
Triceps Pushdowns
Standing Barbell Curls
Crunches
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Over 6 g of branched-chain amino acids
per serving in 8 great flavors
30 minutes
5 12, 10, 10, 8, 6 60
4 8,8,8,8 60
4 10, 10, 10,8 60
4 10, 10, 10,8 60
4 10, 10,8,8 45
Chest/Back/Shoulders/
Triceps/Biceps/ Abs
3
3
4
4
4
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12,10,8 60
12,10,8 45
10, 10, 8, 8 45
12, 10,10,8 60
12, 10, 8, 8 45
10, 10, 10, 8 45
40,35,35,30 30
24 g of slowdigesting protein per serving
to stimulate muscle growth while you sleep
Flexatron f irst trained with Glass last year before the FLEX Pro. This year, he
returned to L.A. in January and stayed until March. When we catch up with him in late
June he has been back there
three weeks and is searching for an apartment to rent. He's certain he'll remain until
at least the Olympia but thinks he'll probably stick until March of next year and the
Arnold Classic-which he intends to enter regardless of the outcome at the 0.
Rhoden never worked with a trainer before he teamed up with Glass. "I just went with
stuff I learned since I was a kid. So turning the reins over to Charles was a big change,"
he explains, "but you look at his track record and the people he worked with in the past
and what they accomplished. My thing is if you want to be the best you seek advice
from those who've been there before-Charles Glass, Ronnie [Coleman] , and, one of
the top diet technicians in the sport, Chris Aceta. So I'm just surrounding myself with
the know-how, and we'U see how far I can go.lt's so different from training by myself to
train with Charles and t rain in this atmosphere [in Venice] where everything is focused
on bodybullding. You come out here and it's like a whole different world. And every time
I've been out here my progress has been phenomenal. So I have to try to take advantage
of that."

r .
1!1 . .
5G
H ~ O ACII
et.er-.o
100MG
CKf"CN
10
CAUlUS
BRINGS OUT THAT THICKNESS
-----
Before he perfonns his first
set of the second exercise,
Smith machine rows, Aexatron
finds his go-to song on his iPod
Nano. T.l.'s "No Mercy" thumps
through his Beats by Ore head-
phonesasherows285 (the bar
islS pounds) Into his walstlO
times, all the while keeping his
torso at a 45-degree angle to
the floor. In fact, he has a limited
workout soundtrack of mostly T.l.
and Eminem, and he'll return to
"No Mercy" over and over again
in workout after workout. There's
no mercy for me, no crying myself
to sleep.
After Evans' set. Rowe ups the
ante to 375. The others groan
comically. "The worst thing you
wanna do is train with me when
I'm tired," Rowe. then dieting for
the USA, says. "Something kicks in,
and I have the best workouts ever."
As Rowe begins cranking out reps,
Rhoden encourages with, "Come
on, lightweight," in the manner of
his mentor and supplement spon-
sor, Ronnie Coleman. Afterward,
Rhoden gets his own 10 with 375.
"Someone asked us the other
day, 'Why use the Smith machine,
doesn't that make it easier?'"
Rhoden says. "No, it's not easier
at all. When you pick it up it's
going down." He laughs. "it's more
strict, and lt really brings out that
thickness. Back thickness is one of
the areas I've really tried to work
on this year. I'd done these before
underhand, but Charles changed
up my form in order to focus more
on bringing my elbows higher and
keeping an arch in my back. And I
can't wait to start my diet and see
all the details [on my body] from
the exercises we've been doing."
Rowe raises the ante yet
again-to 425. "He never trains
this hard," Evans jokes. "Just when
FLEX is here, he's gotta show
off." But Rowe grinds out eight
with that daunting weight. The
265-pound Rhoden smiles at
the loaded bar, which looks like
something Coleman would've
used during his Olympia reign.
Challenge accepted. He slips on
his headphones and secures the
bar with his Versa Gripps taking a
medium-width overhand grip. No
mercy for me, nightmares have
become my dreams. And, with
Rowe spotting him and helping
slightly on the last two reps, he
pumps out five, six, seven, eight.
Lightweight!
When, uncertain of his form, Ev-
ans goes back down to 285 on his
final set and repeatedly stops to
ask if his back Is at the right angle,
his training partners laugh. "He
can just stop and start throughout
his sets," Flexatron says. "He'll
be doing incline presses with 315,
and Dexter [Jackson] will walk by
and he'll stop and go, 'Hey, Dex,
what's up, bro ?'and he'll talk for a
while and then keep going again."
Everyone laughs. Evans, who was
stopped, starts again.
E
CAN BE VERY PAINFUL
The trio trudge to the third of the three gargantuan rooms and its phalanx
of Hammer Strength back machines. They select the Hammer Strength iso-lateral
low row, with which they'll perform a classic Glass variation. Each will position himself
so his chest touches the top of t he seat back and his thighs press against the front of
the seat bottom. Thus, their torsos are at approximately a 45-degree angle to the ma-
chine, leaning forward, and the range of motion-pulling the handles to their hips-is
increased. "lt's a very awkward movement, and you have to focus just on pulling,"
Rhoden states. "I'm not going to lie, it's hard. At times it can be very painful, because
it's as if gravity was always pulling the weight away from you."
Between sets with 290 (estimating each machine arm at 10 pounds), Rhoden
finally succumbs to my hints and peels off his long-sleeve shirt.lt is a workout and a
photo shoot, after all.
"That's the first time I've seen him in a tank top," Evans says.
"How bad do I look?" a grinning Rhoden asks.
"That's the next Mr. Olympia," Evans tells me.
198 FLEX I SEPTMEBER 13
EXERCISE SETS REPS WEIGHT
Front Puldown 4 15 21D-250
Smith Machine Row 3 12- 8 285-425
Hammer Strength 3 12 290
Low Row
Hammer Strength 3 12 15 290
Pulldown
Nautllus Low Row 3 12 290
"YOU COME OUT HERE
AND IT'S LIKE A WHOLE
DIFFERENT WORLD. AND
EVERY TIME I'VE BEEN
OUT HERE MY PROGRESS
BEEN PHENOMENAL"
-............... .., ...
..... , ....... ...., ... Minds,
......................
:....--------. (lllanl)lnl.aiAnlll a.thecldsofar
The trio stay in the row of Hammer Strength back contraptions when they move to warllllutslethlarwwtwltnesmi 1DtDI
a wide-grip pulldown station. Once again they posit ion themselves in a unique manner,
the geometry workerl out hy Glac;c;, First, they're hackward.lnstead of facing the machine,
they face away. Second, their butts are barely touching the front of t he seat. Finally, they anlrMiaii&lt ... wl*hhelnllrattswlh
take wide, overhand grips. These three factors together turn the pulldown motion inside-out, IIIIUIII&'WVIflrlnsleDadl!r .lldlsonand
forcing them to pull their elbows further back at contractions. "You use a lot of lower lats, and ChrlsCGnnllrdllly .... fltt,Jidcsonnale
it takes a lot of the biceps action out of it," Flexatron explains. "With this you can pull your
lower lats In and then let them flare out." Rhoden uses 290 for 12-15 reps for his three sets, MdLasAIWIIashl5smlldhDml bl!l'ae
including a few forced reps. Atalln,Mdt.em ... Nsflll!nd1D
iiiiiiijijiiiiiijiiiijiiiijiiiiiijiiiiiiiliiliiiJiii falawhl5111d.llllalllllllhsbeba1he491h
..
GfiJttalfarllthelllnlsbebattn.
tlalwhallutlpaslllst.wmthe
"I didn't even know this was a back machine. I walked by it a bunch of times but never
saw anyone use it ." Laughing, Rhoden is referring to his final training tool of the day-a Nauti- Mara.HeCMhi5CIIblllannsheldhWt
Ius low row machine with unilateral arms. Rowe picked this one out. "Thanks, Brad," Flexatron "vlcllllytheSindawtlallhrlsp&iad
says sarcastically after st ruggling through his first set with 290 and feeling a unique pull on his tDI*n.
lats with each rep. On his second set , he slows, gaining a better feel for the movement, embrac- Bhtlmlt.dasllshi5IWISMdTJ.'S "No
ing the new pain. No mercy for me. Good morning, reality. Mllty"ttuqlslnhl5..s:
"I just feel it all through my upper back," he says. "I never did it before, and it 's not one that nnllfl-..mrdiiiMIItdls(Qt
Charles ever had me do. But Charles isn't here, so it's good to get something different in." He Lftmtlfl, lrttnlftl,
wraps his Versa Gripps around the twin handles and grinds out his final set. Mxlwi!JffDietmtfO., fUI
Ll s .
Aflllable at:
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Regular exercise and proper oolritlon essentlal lor achieving your body goJis. As lndMduats vary so wil results.
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You don't get a
straightforward
answer from Kai
Greene. If you ask him how his
Olympia prep differs this year
from last, he won't tell you he's
upped his cardia or cut his
fast -release carbs.lnstead, you get
an Introspective and reflective
response. He speaks in tenns of
this lifestyle (bodybuilding), of
tools and stars, of destiny.
it quickly becomes appar-
ent that Brooklyn, NY's, Kai is
focused and centered, that the
bodybuilder he most wants
to best and improve upon is
himself. Forget the fact that Jay
Cutler is returning to the Olympia
stage and that Kai has never
beaten him. That the Big Ramy
freight train is hurtling down
the tracks towards Vegas. That
Shawn Rhoden has had a year to
Improve. No disrespect, but
Kai isn't concerned about
the competition. His only con-
cern is himself.
Still, the fact remains, at the
prejudging of the 2012 Mr. Olym-
pia, Kai Greene showed the body-
building world that Phil Heath is
vulnerable. Kai has beaten Phll
(at the 2010 Arnold Classic). Kai
has shown the ability to reinvent
himself onstage, from a mass
monster assemblage of freaky
body parts to last year's return to
symmetry and aesthetics. For all
intents and purposes, Kai is still
the Number 2 bodybuilderin the
world and arguably the man with
the best chance of stopping Phll
Heath from taking home a third
Sandow in September.
FLEX: What can fans expect
to see on the Olympia stage
inVegas?
KAI GREENE: Aw, man, my
expectation is to bring a life's work
to the stage. To stand and be
counted.! have an expectation in
my mind. I've been thinking for a
long time about being a champion
and taking the steps necessary
to see that goal realized. And the
physique I bring to the Olympia
stage will be just that, a cham-
pion's physique.
This past year you'Ve remained
in remart<ably good shape for
the off-season.
it's all part of the strategy. I'm
expecting it'll pay off in spades
come Olympia time.
212 FLEX I SEPTEI1BER 13
George Farah said the game
plan is to bring you In drier and
fuller for the Olympia. Still,
I've got to imagine there's a
psychological Impact on your
competitors when they see
you In the type of shape you
brought to guest posing
at the Pittsburgh Pro or the
Atlantic States.
I really don't know. I can't
speak for anyone other
than myself.
Are the other com-
petitors a factor in
your prep?
I don't feel that
thinking about
someone else is
really going to be
beneficial for me.
Every man who's
willing to put in the work
deserves the opportunity to
have his star highlighted. All
anybody can do Is make sure
he makes the ultimate effort
to bring his best. I can't worry
about this person or that person,
because that's not my job. My
job is to manage me. And when I
focus on that (he starts to laugh
good-naturedly),l find it's more
than a full time job.
You're a fan of the sport as
well as one of Its top competl
tors. If you could stand and be
compared with a bodybullder
from any era of the sport, who
would lt be and why?
There are a lot of different
people for a lot of different
reasons. Early on in my career,
I looked up to guys like Mike
Ashley, PaulJean Guillaume, and
Roy Callender.later on when
things changed, (Kai laughs
again; he means when he put
on considerable mass)Victor
Rlchards comes to mind.
I wouldn't want to stand next
to them to discredit them or take
away from their brilliant careers.
They've made contributions to
my life and the lives of all the
fans. I'd want to stand next to
them out of respect, to pay hom-
age to the best. I think this is an
important point to make be-
cause I wouldn't want fans
or athletes to lose sight of
the beauty of our sport or
do it a disservice.
Whether we know
it or not. we stand
on the shoulders of
the athletes who
came before us. For
example, Tom Platz
single-handedly
changed our conception
of what leg development
could be like. And it still took 15
years after Tom's competitive
heyday before having great leg
development became common-
/
place. So even though Tom never
went on to see his star realized
at the Olympia, the contribu-
tion he made Is now a part of
the continuum of our sport. He
showed us it could be done.
Are you doing anything differ-
ent this year from what you
did last year when it comes to
your training and nutrition?
A lot of things are very different.
You know, you're only 37 once in
your life. And the truth is, 37 is
a hell of a lot different from 20,
25, or even 35. Connective tissue
and muscles aren't the same at
37 as they were when you were
16. That means when an athlete
goes into the gym there are a
host of different variables that
have altered in response to being
37 versus 16. Therefore your ap-
proach to iron game training is a
lot different, a lot more nuanced.
The differences are a continu-
ing set of decisions made in the
trenches step by step. You're
going by feel and you're making
decisions as you move based on
the feedback from your body
and the guidance of those who
have been here before you. Then
when you start to tally it up, it's
not one or two or 10 little things,
it's thousands of things in
the course of a week or a
month. And a lot oftimes
you yourself don't know how
much those variables have
changed or what exactly those
variables are, so you have to
constantly troubleshoot.
You often speak about the
importance of visualization,
yet I usually see you covered
up in the gym. A lot of other
bodybuilders like to see their
muscles working in tank tops
In the mirrors. What gives?
When I was a teen worki ng out
in the gym in a tank top an older
bodybuilder took me aside and
told me to put my shirt back
on. At first I think I took offense,
because I felt he wasn't thinking
much of what he saw, which was
a fledgling little bodybuilder.
What I came to realize later
from that experience is there's
a time to work and a time to
admire, and the truth is it's pos-
sible to mix up the appropriate
time for either.
When it's time to admire and
assess there's a mindset for
that. There are tools for t nat. ror
216 FLEX I SEPTEJv1BER '13
Blue Raspberry
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USPlabs TEST Powder'M. THE Alpha Booster. is so loaded that it would take 20
capsules to equal just one serving of TEST Powder!* lt's no wonder this bad
boy has become the "go-to" choice practically overnight. Imagine what you
could do with a little more Alpha ...
instance, I don't walk around the
gym In a Speedo. That's a part
of the unveiling come contest
time. When I'm onstage In pos-
ing r u n ~ I'm allowing my work
to be assessed.
Many times people will
judge others without a hint as
to what's going on. At church
when I was a kid the pastor
said, "Please don't be so Quick
to judge me because God lsn 't
finished with me yet." He was
talking about going through
the process of maturation, the
trials of life. Through those fires
a better human being can be
forged. Yet if you freeze-frame a
person at any particular stage of
that process it's like considering
an artist's work after the first
few brush strokes. What's on the
canvas in the beginning might
differ markedly from the end
product. But if you're too quick
to judge the beginning, the artist
herself might give up before she
Is done, and no one will know.
So sometimes you've
got to play your cards close
to your chest in an effort to
keep your mind clear and
focused, to keep control over
your universe without
becoming disheartened
or derailed. And that's
why I cover up.
I know you're a fan of
the self-help genre. Are
you reading any good
right now?
I am, but I don't want to
advertise. I could name an
author or an idea and people
could run out and buy every
book that person has ever
written or every thing written on
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that subject. But they would've
lost the message.
What's the message?
Self-development Is everything.
At the root of this experience
(bodybuilding) is self-mastery. A
lot of times people get caught up
in how big their arms are or how
much they can bench. But what
it's all about is controlling one's
thinking and focusing one's con-
centration in the pursuit of a goal.
I get the sense we're
talking about more than body-
building here.
We're talking about life. Long
before my arms could grow
to 23 inches they had to start
from somewhere.! had to see
something, the evidence for which
didn't exist. I couldn't see it In the
mirror. lt existed in my mind, my
vision.! firmly believe when the
student is ready, the teachers will
appear. So rather than try to tell
people how to think or what they
should read about, I'd encourage
them to figure out where they
want to go. it's real important to
understand that you can get there.
lt all begins with a decision-your
decision-and your resolve to rein-
force that decision with action.
How does the pursuit of the
Sandow tie into this for you?
I was a little black kid from the
projects. I was a young man, a
ward of the state taken away
from my biological parent, living in
group homes and grappling with
a whole bunch of challenges and
Issues ahead of me.
Now let's think about that little
kid. His prospects weren't rosy. But
people early in his life encouraged
him to bodybuild. They didn't
think he'd go as
far in the sport as he has. They
didn't think he'd be a serious
Mr. Olympia contender.
Those early counselors and
teachers in those facilities and
institutions saw a little kid who
liked to do pushups and brought
him bodybuilding magazines they
would've otherwise thrown out.
I believe they were acknowtedg-
ing the possibility that life didn't
have to turn out the way it looked
like it was going to for that young
man.l believe they felt if that kid
was willing and able to de\'elop
his discipline he might be able to
gamer the tools he'd need to save
his own life.
They were right. fLeX
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IIILI_II Blow it up with this modern-day twist
Q- on a timeless classic BY oAvm SANDLER
o....-
:z::
I-
W
:1
9 w ~
0
~ ~ ~ ~
z
lt's undeniable. Whether fortified
with solid research or enshrined
In the practice of the giants, the
more you do, the bigger you get. Some 40
years ago, volume training was common
practice among the best of the best.
Seven-time Mr. Olympia Arnold Schwar-
zenegger, who epitomized the perfect
physique and brought the sport to its rightful
place, did it. Tom Platz, who still holds
legendary acclaim for the most massiVe thighs
to step onstage, did it as well. Scores of other
greats, like eight-time Mr. Olympia Lee Haney
followed, until a new breed of bodybuilders
came along touting the benefits of far less
volume. Under the guise of training regimes
from the files of Nautilus pioneer Arthur Jones
came successful competitors like Mike Mentzer.
And there's no denying the incredibly V-winged
back of six-time Mr. Olympia Dorian Yates.
Others ensued with equally impressive results
using both methods. and the debate ri set
superiority began. Sure, there have been
modifications to both the low-and hltl-
volume training programs of yesteryear, but
while the battle on the Iron playing flekl
continues, overwhelming support suggests
that to hang amongst the superthlck, a
volume-oriented approach is a must-try. And
thus, this program Is set.
Exercise Sets Reps Rest
lat 4
Pulldown
(to front)
Reverse-grip 4
Pulldownor
Chin up
Reverse-grip
Barbell Row
T-barRow 3
Upright Row 1 4_j
Barbell 4
Shrug
Rear-delt 4
Flye
(machine)
Decline 4
Weighted
Situp
Rotational 4
lying Crunch
Hanging 4
Leg Raise
THE SECRET TO THE
SUCCESS OF VOLUME
12 90sec.
10 120sec.
,oJ=
12 90sec.
12 90sec.
12 90 sec.
12 90 sec.
12 90 sec.
12 90 sec.
12 90 sec.
The first secret Is that there really are no se-
crets. In fact, since volume training has been
around for decades, if anything, the folks
who walk the walk should provide all t he
testimonial needed. But for those of you who
need a little more convincing, here are a few
things that point to volume training as being
superior for Increasing true muscle size.
In a recent study published In the Journal
of Strength and Conditioning Research,
Investigators found that a multi-set train-
Ing protocol Increased both muscle cross-
sectional area (the size of the muscle) and
overall strength when compared to that of
a lower volume protocol.
Several other studies, both newer and
older, have confirmed that volume,
whether by Increased set number or total
time under tension, has produced superior
strength and size gains to that of either
traditional or reduced volume training.
But, before we just push the volume button
and go to work. a shout -out for the low-
volume, accentuated eccentric method and
the going-to-failure method is deserved.
Of course, as prudent scientists of the iron
game, we can conclude that increasing vol-
ume, emphasizing negatives, and taking sets
deeper and further into exhaustion, com-
bined with a higher volume protocol, should
take muscle size to a new level. So our secret
to this program is to steal from the weak and
add to t he strong. We will do it all.
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VOLUME METHODS
You've probably heard of German Volume
Training, or GVT. It originated In Germany
(hence the name) in the '70s and has had an
application to various sports over the years.
it's spawned other varlatkJns of volume
training, all serving its useful purpose. Some
have considered Volume Training as a way
to break through plateaus, others have
suggested it helps with increasing strength
and size. One thing that Is synonymous with
all volume training is that it's deceptively
challenging, and by the time you're done,
you're generally burnt, not just fried, but
thoroughly scorched. The original volume
training methods were based on 10 sets of
10 reps (called lOxlOs) of single exercises,
generally two per workout with antagonistic
muscle groups. For example, a common
training program was to do chest and back
together, either alternating between sets or
completing one fulllOxlO then following it
with the next exercise. From that came 8x8s.
While this kind of method may work well for
those specific lifts, If you want to get your
entire muscle to grow, you need to make sure
that you've covered all the movement pat-
terns they're involved in. Our program puts
a slightly different angle on the traditional
approach to volume training.
ANEW ANGLE
Angles are the name of the game for at-
tacking and building a muscle completely.
Even those muscles with seemingly perfect
straight lines from end to end can use a little
rotation here and there. Some muscles, like
your pecs, lats, and glutes, due to muscle
fiber orientation, lend themselves to the
need for differentiation simply because
of their overall structure. For others with
a more parallel-running fiber distribution,
if they have multiple heads with different
attachment points, which most do, a new
angle may be just what those stubborn
peaks are calling for. As you work through
this program, the exercises are specifically
designed to hit every possible line of pull
that your muscles could perform, leaving no
possibility of unevenness! So the volume
equation is balanced with multiple sets with
different hand, foot, and body positions.
NOEASYWAYOUT
NO SHORTCUT HOME
Sounds like something from an old Rocky
movie.lt Is. Those song lyrics suggest that
hard work is the only way to combat your is-
sues. Avoidance doesn't work. One of the key
things that'll help your physique is to move
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4 12 90sec.
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Military
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Lateral
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Calf Raise
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Standing
Calf Raise
(toes out)
Seated Calf
::11111 Raise (toes
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3 10
r-
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4 12
4 12
4 12
4 12
r osec.
120 sec.
120sec.
90 sec.
90sec.
90sec.
90sec.
90sec.
RECIEVE $10 OFF ALL VITAZEN PRODUCTS USE CODE: ZENFLEX
the exercises, or even the workouts themselves,
around to target your weakest areas. By now
you know that big arms alone won't cut it
onstage or on the beach, so if your calves are
lagging, move them up front. Do them first.
not last, when you're full of energy, and rather
than dread getting to them, they'll be behind
you and you'll be moving on to exercises you
like better. The other piece to working hard
is to keep the emphasis on the muscle being
trained. Sure, cheat reps are fine and, in fact,
I'm a big advocate of them-when they're
the last few In a set. Swinging, launching, and
short -changing your reps reduces the chance
for those muscles to get beaten up, and thus
you'll find that your weak spots are still weak.
But no matter how you choose to complete
Swinging, launching, and short-
changing your reps reduces the
chance for those muscles to get
beaten up, and thus you find that
your weak spots are stRI weak.
these workouts, if you don't leave the playing
field completely swollen with a range of mo-
tion half what you came In with, chances are,
you didn't work hard enough. Notice, I didn't
say that you had to be exhausted, nor did I
suggest that a few gallons of water should
have poured off your body. For true hyper-
trophy training, use your pump-factor to
determine your workout's effectiveness.
FUEL YOUR SIZE
You've heard before that you need to fuel
workouts and give your muscles some pro-
tein to build on. So that is not new, but let
me share one other thing that you may not
have known. Part of fuellng your system is
more about recovery than it is about getting
pumped for the workout. No doubt some big
vascularity is great during a workout. Equally
nice is being so amped up that nothing will
stop you from terrorizing the weights. While
both are important, neither of those will
give you the post-size development you're
trying to build. My guess is that what's
most Important to you is the size you build
from that workout, and that comes from
improving your ability to synthesize proteins
and packing them in to place to build bigger
muscle. Now I'm not here to give you a lesson
in protein timing, but I can say, with solid
proof both In the lab and on the gym floor,
that having protein before, during, and after
your workout is a must. The more refined the
protein, the more bioactive (readily avail-
able) the constituents, the greater chance
you stand to build muscle. Recovery starts
from Rep 1. What that means is that the
moment you begin that first rep, you begin to
degrade the protein strands that form your
muscle. If you're breaking them down imme-
diately, then why not repair immediately? A
pre-workout concoction that has some vital
amino acids will certainly help your cause.
But as the workout continues and muscles
continue to take a beating, protein synthesis
(the rebuilding) is imminent and will only
occur if protein is available.

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Exercise
Squat
(normal
stance)
Squat
(wide
stance)
Hack Squat
Leg Press
Leg
Extension
Seated
Leg Curl
Lying
Leg Curl
Skull
Crusher
(cambered
bar)
V-bar
Triceps
Pushdown
Close-grip
Bench Press
Barbell Curl
Preacher
Curl
Cable Curl
Sets Reps Rest
4 10 120 sec.
3 10 120 sec.
4 12 90 sec.
4 12 90 sec.
3 12 90 sec.
4 12 90 sec.
4 12 90 sec.
4 10 120 sec.
4 12 90 sec.
4 12 90 sec.
4 10 120 sec.
4 12 90 sec.
4 12 90 sec.
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PREWDRKOUT ENERGYt
USE IN CONJUNCTION WITH:
Energy I Power I Endur1111ce Progrernt
.strength I Mu.ole Building PragreiM't
TRAINING SPLIT FOR
MAXIMIZING MUSCLE DENSITY
Probably the most comrron question asked
is, "How do we split workouts to get maximal
results?" The perfect answer would be to
create an eighth day of the week. No matter
how you cut it, if you want to hit your body
parts more than once a week, complete re-
covery may not be possible. Common volume
splits work a single muscle each day and only
once a week. Other splits combine all the
muscles that contribute to a specific lift such
as pecs, shoulders, and triceps, which are all
pushing muscles. Intuitively, that Is a great
way to train, one I most often recommend,
but also because of the number of exercises
you'd have to perform that have the same
pattern of movement, your smaller muscles
inevitably don't get the true push you're
looking for. Every once In a while it's good
to mix it up, target some smaller muscles
separately from their bigger multi joint move-
ment exercises, and hit them twice a week
with solid volume. This is the nature of this
program. I won't lie though: After 4-6 weeks
(maybe eight for those of you who are fortu-
nate), your body will be begging for a break
and a chance to reset. The following split will
work great when it's cycled properly.
As volume is the name of the game, each
training day will mark 12-16 sets per body
part. Exercises are grouped together so that
the order is designed to target a specific
muscle at Its various angles and finish with
overlapping exercises for the next muscle
group In the lift. For example, your back will
Mon Tues Wed Thurs Frt Sat Sun
....
-
...
A.
..,.
Back Chest Glutes/
Lower Back
..a
-
Traps Anterior Hams/
Delts Quads
Posterior

Triceps
Delts Delts
Abs Calves Beeps
-
-
i
....
..-t
ID

One-arm 4 12 90 sec.
...
Cl
Dumbbell Row
..
Reverse-grip 3 10 120 sec.
c::::l
Dumbbell Row
-
..
Seated Cable 3 12 90sec. ...
t::;
Row (wide grip)
c::::l
Dumbbell 90sec.
a.
Upright Row
.......

Dumbbell Shrug 4 12 90sec.
=
Dumbbell Rear- 4 12 90sec.
s
lateral Raise
Decline Rota- 3 12 90sec.
....,
tional Situp
Cl
Lying Crunch 90sec.
ID
3 12

(Weighted)
=
Hanging 3 12 90sec.
Cl
Leg Raise
Back
Traps
Posterior
Delts
Abs
Chest
Anterior
De Its
Medial
I
Delts
Calves
Glutes/
Lower
Back
Hams/
Quads
Triceps
Biceps
OFF
OFF
OFF
OFF
Dumbbell 3 12 90 sec.
Decline Bench
Press
Dumbbell 4 10 120sec.
Bench Press
Machine Flye 4 12 ( 9osec.
Dumbbell 3 10 120 sec.
Incline Bench
Press
Shoulder
Dumbbell
90sec .
Lateral Raise 4 12 90sec.
Standing Calf 3 90 sec.
Raise (toes in)
Standing 3 12 90sec.
Calf Raise
(toes out)
Seated Calf 3 12 90sec.
Raise (toes
streight)
0
z
::>
....
"'
;;:
i5
2900mg SeroV1tal"-hgh
CLINICALLY
TESTED HUMAN
GROWTH HORMONE
SECRETAGOGUE
MAXIMUM STRENGTH
FORMULA'
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IN SERUM
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LEVELS
TestroVax.
QJNICALLY TESTED
TESTOSTERONE
BOOSTING COMPOUND'
lfAL'IHYTESTOSTaQE lMl.S
AS1iOCW(;D W'lH
MUSCLE MASS GROWTH
INCREASED ENERGY
INTENSIFIED LIBIDO
start with heavy lat work and move up to the
traps for the final exercises. The trap-training
segment will finish with some wide-grip
movements that accentuate posterior
deltoid activation and thus the entire back,
traps, and posterior deltsget their full com-
plement of exercises. So for this program,
order is very important. For maximal growth,
reps of 10-12 will be the design with a full 90
seconds rest between sets but not more than
120 seconds (two minutes). Rest is critical so
that all the muscle flbersget an equal distri-
bution of wear and tear as your load can stay
heavier longer. Additionally, the first workout
of the week per each body part will be either
a barbell or machine where the arms or
legs are fixed to work together. The second
workout of the week will feature dumbbells
and single-limb movement patterns where
both range of motion and control of weights
can be accentuated. Again, since we're trying
to hit every fib er of every muscle, we need a
varied approach to our training. And finally,
if time is a concern as these could be long
workouts, you can certainly alternate exer-
cises between lower and upper body (do your
calves in between your pecs or shoulders
exercises) to get things done a little quicker.
Whether you choose to start your week
with your back or not is your call, but the
overall order for this program is important to
maximize recovery. If your gym's busy, you'll
be glad that you're not training chest on
International Chest-training Monday if you
follow the plan as we've laid it out.
WORDS OF ENCOURAGEMENT
This program will push your limits of size,
making you feel like you've maxed your skin's
ability to stretch. Unless you're superhu-
man, you'll need a break after 6-8 weeks.
If you can keep it up longer, great, but at
some point, you need to cut back, add some
strength training, or some good solid endur-
ance, before you hop back again. Over time,
with this volume-oriented approach, even
with good recovery tactics, your body will
require more time to recover than you can
give it with this type of program. Call it
a plateau, call it a mental block, but don't
call it quits, just make some changes, and
keep this routine in your arsenal-you'll use
it again. FLEX
....-.
a.
...
....,
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1:11
:::;
a.
...
....,
-1::1111
t:::
ta
...
....

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....
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=
1:1
Exercise
Dumbbell
Lunge
(station-
ary)
Dumbbell
Stepup
Leg Press
Stiff-leg
Dead lift
Standing
One-leg
Curl
Lying Leg
Curl
Dumb-
bell Skull
Crusher
V-bar
Triceps
Pushdown
One-arm
Overhead
Extension
One-arm
Cable Curl
One-arm
Dumbbell
Preacher
Curl
Seated AI-
ternating
Dumbbell
Curl
Sets
4
3
4
3
3
4
3
3
3
3
3
3
Reps Rest
10 120 sec.
10 120 sec.
10 120sec.
12 90sec.
12 90sec.
12 90
10 120 sec.
12 90sec.
12 90sec.
10 120sec.
12 90sec.
12 90sec.
I_
-
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FLEX: When did you
first meet Ramy?
DENNIS JAMES: I first met
Ramy at Oxygen Gym, when he
was a coach. I've traveled to Ku-
wait several times over the years
because I'm very good friends
with the owner of Oxygen Gym,
Bader Boodal. In the gyms In
Kuwait, there are what are called
coaches-they're much like a per-
sorl3l trainer here in the States,
but they'd spot people and
provide any assistance needed in
the gym. Each gym has about 15
or 20 coaches who basically pa-
trol the gym and give assistance
to the other members working
out. Bader is the one who saw
the potential in Ramy, and he
was the one who contacted me
about working with him. Bader
has slngle-handedly done more
for the sport of bodybuilding in
Kuwait than most other people
put together. Bader started
sending me pictures of Ramy, and
that's when I came to the conclu-
sion that I should help this guy to
see how far he can go. The results
were nothing short of amazing.
Ramy and I started working
together at the end of 2011, but
he was around 200 pounds and
growing at an amazing pace.
it was unbelievable-he was
growing out of his clothes. He
did a few contests, he did the
Oxygen Gym Show, he did the
Golden Cup and won the overall,
but then we decided to do a big
show-the Amateur Olympia
In Kuwait In November 2012. lt
was an easy win for him. There
was no one that came close to
being anywhere near his league.
I was competing at the Masters
Olympia the same weekend that
he was competing at the Ama-
teur Olympia. it was motivating
for both of us to know we were
both dieting at the same time.
His main focus was to get his
pro card and get an invite to this
year's Olympia.
Give us a little bit about his
background.
Basically, all six of his brothers
are fishermen, and they all came
to Kuwait to become full-time
fishermen. He was helping out his
brothers with the business, and
on the side he wanted to work at
Oxygen Gym. Ramy always loved
working out and he had heard
that Bader was bringing all the
top bodybuilding pros to the
Oxygen Gyms in Kuwait, so he
was trying to get a job at Oxy-
gen Gym to follow his dreams
of becoming a bodybuilder
some day. The club manager
at one of the Oxygen Gyms,
which Bader rarely went to,
gave him a job. That's how he
got into bodybuilding. He told
his family that he was going to
stop the fishing business to get
into bodybuilding. That was in
2010. Ramy had been working
for Bader for about six months,
but they'd never met and then
Bad er visited the gym and he
was Impressed with how much
size he had for someone that
was Into bodybullding as only a
hobby. That's when it all started
and Bader started mentoring
him. Believe it or not, Ramy has
a room upstairs and actually
sleeps at Oxygen Gym. The sys-
tem is very different In Egypt-
it's not uncommon for people
to sleep at their workplaces.
A typical day for Ramy is tnat
he wakes up, goes downstairs
and does cardio, showers, and
then he works the pro shop for
about 10 hours a day, trains that
night, and then goes to sleep.
At the Amateur Olympia, and I
admit he wasn't at his best-he
turned pro after training for 2V2
years and qualified for the Mr.
Olympia the same day.
How did you guys commu-
nicate about the diet and
training plan for the Amateur
Olympia? Was it by Slcype or
just emalls?
I couldn't communicate with
him because I didn't speak the
language ... lol. Bader was the
one communicating with him.
I'd send Bad er thee-mails and
plan and talk to him, and he'd
then explain this to Ramy.l was
doing his dieting and basically
giving Bader everything to pass
along because I wasn't there. He
was overseeing everything and
it was unbelievable how well
Ramy responded to the diet
and the plan.
What adjustments after
your first assessments
did you make for the
Amateur Olympia?
I really didn't have to tweak
much. He responds so well to
whatever he eats. I've never
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00 DRUG AOMINISTRAOON. THIS PROWCT IS NOT
INTEIJED TO DIAGNOSE, TREAT, CUll: OR PPf\'aiT ANY OISWE.
'When combined wllh a proper exercise and program.
Statements basedon independent 3rd par1y in vivo researth.
seen anything like it. He had
all the size he ever needed, he
just needed to come in ripped,
so I put him on a low-carb
diet. Here is the amazing part:
Where other people would
lose muscle on low-carb diets,
he would still gain weight and
or maintain it. He was on 75
grams of carbs for a while and
almost lost nothing. it's very
hard for him to lose weight.
Two cardia sessions a day,
two training sessions a day
and he's about 320 pounds
and loses, like, one pound a
month. His conditioning just
keeps improving, too. People
would come up to me at the
New York Pro and say, "What
did you do to get him so big
and round?" I would say, "His
body is just different. I can't
even explain it, it's honestly
Incredible. This Is probably
one out of a billion people
who can grow the way he can
grow." I really think Ramy is
like one of those myostatin-
deficient kids, where no
matter what you do, because
of his genetics, he just keeps
gaining. I've never worked
with such a genetically gifted
person. Look at the gains he
made between the Amateur
Olympia and the New York
Pro-it was only six months
and he kept gaining muscle.
Most bodybuilders, when
they do a show and they
have to compete again in six
months, take some time off
to recover and try to maintain
or put on a little size between
shows. But Ramy recuperated
from the Amateur Olympia
faster than any bodybuilder
I've ever worked with. I can
only imagine what he's going
to look like in a year or two
once he has more muscle
maturity. Ramy is going to
shock the world, mark my
words on this!
What are some of the
adjustments that you made
for the New York Pro?
When he arrived here, he was
still300-plus pounds at six
days out from the show, but
I knew he needed to come
down. He looked good stand-
ing by himself, but condition-
wise he needed to be harder.
Training for a little less than
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three years you can't expect
him to have the same
muscle development as
these guys who have been
training for 10, 15, 20 years.
His muscles are still young
and fresh because he's only
28. I knew that we had to
bring him down and dry him
out. I had him on zero carbs
four days before he left Ku-
wait. With most bodybulld-
ers, flying long distances
can result in their holding
water, sol didn't want him
to get off the plane holding
10 pounds of water. During
the four days before he left
Kuwait, he had nothing but
protein and water. By four
days out from the New York
Pro, he was 298 and coming
down but still on zero carbs.
So he was on zero carbs for
11 days before the show, and
he lost very little weight.
Three days before the New
York Pro he was 296, and we
started carb loading. There
was a major difference
between other guy's carb
loading and his carb loading
for him. We gave him only
350 grams of carbs. Most
bodybuilders will carb load
with 1,000 to 1,500 grams
of carbs, but to Ramy, his
body Is so anabolic that he
would've blown back up
to 320 pounds, so I really
cut back on the amount of
carbs during the carb-
loading process. I had to go
with very low carbs, but he
was still functioning well.
Most guys, you put them
on low carbs and they get
fatigued and they don't
function well, but Ramy was
still smiling, which goes to
show that his body is very
resistant to losing muscle
mass when he diets.
What are your expecta-
tions for Ramy at the
2013 Olympia?
Right now he's somewhere
around 310 pounds and still
in good shape. If I let him
eat whatever he wanted,
he'd easily blow up to 330
pounds, but I' m making
him watch his diet and
keep his weight in check.
I'm not letting him get too
much bigger because I'm
looking for him to come
Into the Olympia some-
where around 270-280,
with better separation and
drier. He needs to be lower
In weight, earlier. My plan
is to have him around the
280 mark two weeks out.
Right now he's in contest
mode, hitting his cardia
and training. I'll go over
there next month to see
how he's doing and start
tweaking his workouts.
We want to get a little
more separation in his
quads and his chest. The
good thing about Ramy is
he doesn't have to worry
about gaining any more
muscle in his life, ever. He
has all the size he needs
to be Mr. Olympia, he just
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needs to refine his
definition. You'll
never see me have
him do squats
ever again, maybe
some hack squats
for separation. If
his quads get any
bigger, it will throw
his balance off. All
the IF BB pro judges
told me that he
has all the size he'll
ever need, he just
needs to be In bet-
ter condition. How
many pros out there
can say that they
don't need to put on
any more size? The
thing about Ramy Is
that pictures do not
do him justice until
you stand next
to him. Look at
the New York
Pro, when he
stood next
to seasoned
veteran Victor
Martinez and
the rest of the
lineup-he
dwarfed them
all! He's In the
perfect spot
right now, just
worrying about
conditioning, not
putting on size.
Let the other guys
chase him; he isn't
chasing anyone in
size. ! want to know,
how many guys
getting ready for
the Olympia this
year have Ramy on
their minds? He's
not thinking about
anyone but himself!
This has never hap-
pened before, a guy
who's never been on
the Olympia stage
and everyone is
worried about him.
He hasn't reached
his true potential
in terms of muscle
maturity; he, like Phil
Heath, Improved
yearly, and can you
Imagine what Ramy
will look like in five
years? FLEX
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when your muscles feel so
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you walk out of the gym looking
twice as big as you did when you
walked in. it's the standard by
which gym rats everywhere
measure the effectiveness or
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I REPETITION
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lt is repeated muscular activity,
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SALES 954-641-0570 X-502
I know you've been doing FST-7
for years. Can you explain how
an average bodybulldertrying
to gain size can use it?
FST-7 was developed by my
trainer/nutritionist Hany
Rambod In 2008 to help me
and others safely increase
the Intensity of our work-
outs. A lot of people get
hung up on the name, which
stands for Fascia Stretch
Training 7, and they think it's
some complicated system that
only Mr. Olympia can use. it's
true that Hany and I modify a
program for my body, but anyone
can benefit from the concept
behind FST-7.1t's basically a
way of making sure your muscles
get a maximum pump to bring
in the nutrients they need for
recovery and growth.
So you can use it with your
regular program. You probably
don't need to change a lot if your
regular program Is on-point. You
want to do most of your sets in
the 8- to 12-rep range because
those are the sets that are going
to generate the most growth.
The cool thing about sevens- the
main technique of FST-7-is
you're still in that growth range
of 10-12 reps. You're not doing
crazy-low reps or crazy-high reps.
You're sticking in that middle
range. Also, you can do sevens
without a training partner. This Is
great for me because when I'm in
Denver I train alone most of the
time. So you don't need someone
there to spot you or strip weights
or anything like that. You can do it
yourself. Here's what you should
know about FST-7.
1
Pre-workout, use a supplement
to boost your muscle pump. I
use MuscleTech's NanoStim.
Z
Do most of your sets with
reps in the 8-12 range and
rest at least 90 seconds
between sets.
M R 0
Taking a cruise I tt was amaz1ng to 1 That feeling of Si tt ing 1n
boatthrough meetoneofthemany mycar mot1onlessafter
Tw E E Ts
t he Panama indigenous communities (trammg) legs. One step
, Canal. here 1n Panama closer to my goal.
't On the last exercise for a body
;J part, do sevens. These are sets
of 10-12 reps with rest periods
of only 20-30 seconds
between sets.
4
For sevens, choose an exercise
you can do on your own that
will maximize your pump. This
is usually an isolation exercise
with a strong contraction, like
cable crossovers for chest or
leg extensions for quads.
5
If possible, use a timer or the
1 second hand on a clock to
precisely time your rest
periods. Try not to guess,
because the key is to go before
your body tells you it's rested,
so the ncrmal body signals
don't apply.
&
Seven is an arbitrary number.
You can do any number of
sets in the sequence. I tend
to stick to seven, but you
don't have to.
7
Try to use as much weight on
your last set of sevens as you
did on your first set. If you slip
under eight reps on any set,
use lighter weight. FLI!X
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How was your off-season training and
diet different this year going Into the
Mr. Olympia?
it's been a very fruitful off-sea.son. I've got to
give a shout-out to George Farah. He's been
working with me on my diet. I've been trying
to keep my weight down throughout the
off -season. The days of ballooning up to 300
pounds or better-we aln't doing that these
days. I stayed in my best off-season shape
ever this year. So I'm getting a chance to be In
better shape while doing the guest posings.l
can move around more easily and feel more
comfortable in my own skin.
I try to be very methodical about my day-
to-day training and stay on the nutritional
program that George and I have In place. This
is my third year working with him. For the
most part, the nutrition J)'ogram Is the same
it was the last two years.
it's really interesting how the journey
toward seeing your dream realized Is a
continuing educational process. Even as a
professional bodybuilder, I'm still learning
things every day about my craft. With that
in my mind, it's exciting to be able to do
what I do. And I'm very thankful to get that
opportunity. So my off-season is going very
well. I'm not as heavy as I was in the past,
but make no mistake about it, the scales will
betray me sometimes. Still, as long as George
says my condition is where I need it to be, I'm
comfortable and confident that I'll come In
where I need to be at Olympia time.
When I watch your training videos,
I notice you doing a lot of full-body
stretches and exercises for other body
parts. Why do you do all that work for
muscles you're not training that day?
Don't think of your body as a collection
of parts. Your body has to work together
as a unit, whether you're doing a squat
or a posing performance or just walking
to the store. Before I begin my workout,
I do a series of stretches and exercises
to warm up and prepare the muscles and
tendons for work, but also to work
my entire body as a unit and get the blood
flowing throughout my whole body.
If you have, for example, a back workout,
and in that workout you do only back exercises
and back stretches and then the next day
you have a chest workout and do only chest
exercises and chest stretches, you never bring
your muscles together to work cohesively. Your
physique becomes Just a collection of parts
instead of a complete work of art. FLEX
Despite your lack of height and all the
muscle you carry, you never look blocky.
How have you avoided tnat7
Thanks-well, not for the lack of height part
but for the never looking blocky part. I think
that's just my shape.l try not to get too
overweight in the off-season. A lot of body-
builders focus on calories, calories, calories,
whether it's good or bad. And once you blow
out your waist, it's tough to get it back. Even
just gaining all that weight will change your
breathing and stretch you abdomen out, and
then you're not maintaining control over your
waistline. The big bellies are something that's
killing the sport. No one wants to see a body-
builder with a big belly gong In and out with
every breath. So it's important to maintain
a good shape throughout the year. You can't
blow out your shape and then expect to diet
it back In and be where you were before.
Other than that, it's mostly about your
structure, and that's mostly about genetics.
I'm short, but I don't have a short-man
structure.! have a slim waist and an X-frame.
There are things you can do to emphasize
this. Work on your side delts more to make
your shoulders look wider. Focus on your
outer quads to make your legs wider, and
this will create more of a contrast with your
waist. And then don't do things that will
widen your waist. Avoid weighted oblique
training and wear a belt when you do heavy
standing lifts. And that comes right back
to where we started-don't blow out your
wai.st. The most important thing to do to
avoid looking blocky is to keep your waist
as slim as possible.
How do you deal with Interruptions
during your workouts?
That's tough, because on the one hand
working out Is not just recreation to me.
it's part of my job. On the other hand, you
don't want people to think you're an ass
if you just ignore them. Luckily, I train at
11 a.m., and the gym is nearly empty
then. But what there are then are "silver
sneaker" classes with all these senior
citizens. They're good people, but they
want to socialize too much sometimes.
Generally, I try to train when there are
fewer people In the gym, because I want to
stay focused and not get interrupted. FLEX
DRAGON
TWEETS
So I broke another piece
of equipment. Low pulley
rcw, second rep in, BANG.
NJ injury. Just pissed
"In the end, we only regret
the chances we didn' t
take." - Michael Jordan
me off as I had two more
sets left!! !
Need t o brush up on parrot
talk. Rosetta Stone?

,_ __ _
I'
FLEXAT
Since you're a Ronnie
Coleman Signature Series
athlete, have you gotten any
training advice from him that
you've Incorporated Into your
training regimen?
The best thing about being a
Ronnie Coleman athlete is that
I get to pick his brain every day
about what it takes to bean
eight-time Mr. Olympia. I train
with Charles Glass, so I tell him
the exercises Ronnie recom-
mends and he incorporates
them into my routine to see if
they work. The biggest advice
Ronnie has given me, though,
has been about recovery, not
training. Chris [Aceta] had also
encouraged me to rest and re-
cover, but that goes against my
nature. Not many people know
that after Ronnie's Olympia
victories he always took off
4-6 weeks from training. After
a long season, your immune
SHAWN RHODEN
system is low and your joints
hurt. I did the same thing at
the end of 2012 but it wasn't
planned. When I got stranded
In Prague in October due to
Hurricane Sandy, it forced me
to take time off. By not lifting
at all, my tendons tightened
up and my joints felt great. I hit
the gym hard, working my
way up to 267 pounds, the
heaviest I've been. I plan to do
this every year from now on.
I've been training for a few
years now and I'm finally
ready to compete onstage.
I'm thinking of doing a few
local shows before hitting
the Nationals. How did you
know when you were ready
to step on a national stage?
I've seen a lot of guys move
too fast too soon because they
listen to their friends at the
gym. Just because you win a
local show doesn't mean that
you should move on to the na-
tional stage. Find a seasoned
coach to act as a second set of
eyes and give you an honest
critique about whether or
not you're ready. Being the
biggest or strongest guy in
the gym doesn't mean that
you're going to be the best
guy at a national show. And if
you step onstage too quickly
you'll only get discouraged.
By the way, I always encour-
age people to do the NPC Jr.
USAs or NPC Jr. Nationals as
a stepping stone before NPC
Nationals. The only time you'll
be ready is when your physique
is clearly beyond what your
fellow local competitors bring
to the stage. I was ready when
I realized I could no longer fit
into the light-heavyweight
class in which I'd competed
at local shows. I was losing
muscle by forcing myself down
to 198 pounds-not even being
able to eat or drink the day of
weigh-ins! At that point, my
coach felt it was time to take it
to the next level and compete
at the NPC Team Universe.
Chris Aceto is your nutrition
guru, but Is there anyone
else who gives you an hon-
est critique of your physique
or do you just rely on Chris?
Competitors often make the
mistake of listening to too
many people. it gets confus-
ing. If you get advice from
someone who doesn't follow
your progression on a daily or
weekly basis, they may think
you're flat or off track. When it
comes specifically to nutrition,
I only listen to Chris. I'LI!X
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THE HOSS FOUAD ABIAD
GONE TOO SOON. R.I.P., EO VAN AMSTERDAM
t was just sitting down to writ e this month's column when I found out about the passing of IFBB pro Ed Van Amst erdam, who
passed away from a heart attack on July 5. Of course this hits home for me because I'm In the same profession, live the same lifestyle, and
weigh approximately the same as Ed did.
I don't want this to turn Into a column about my health-that's what blogs are for. But many people online have been asking, "Why is this
happening to all the pro bodybuilders?" So I'd like to use my own experiences to explain some of my points.
I had a pancreatic attack earlier this year while I was getting ready for the Toronto Supershow. lt taught me a lot about our health as
bodybuilders and why we're gett ing sick-or passing away-earlier than we're supposed to. When I got sick I started doing a lot of research and
I learned some very Important things:
1
BLOOD WORK.
Hardly any bodybuilders I train do this. I'm not
sure about the majority of my peers, but the ones
I know usually go, while my amateur clients have
to be forced to go, which Is wrong. Guys, if there's
one thing I can insist on being most Important for
longevity, it's blood work. There's no other way to
be able to tell if something i; wrong aside from
getting your blood work done and finding out the
actual levels of each organ.
2
PROTEIN INTAKE.
As growing body builders, we always have
high protein Intake to make sure we're feeding
the muscle we're continuously tearing down.
Yes, this is the way to rebuild, but it's the way to
tear other parts down,too. Meat protein Is hard
to digest and can also have an Impact on kidney
function. Take the time to give your body a rest
and lower the amount of protein you take in.
Drop it by 50% for a few weeks and raise your
carb and fat Intake to make sure you're not going
backward. Remember, when it comes to your
kidneys, the detrimental aspect of protein
intake isn't the amount you take in daily, but
the amount you take in at one time. So, instead
of eating 12 ounces of meat six times a day,
break it down into eight meals and lessen the
ounces just a little.
3
LOSE WEIGHT.
l know this souncls horrible to most of you
because we're always trying to grow and 10ne
of us wants to lose good, hard-earned weight.
That being said, if you're going to be in th.s for
the long haul, you could be doing your body a
real se!Vice by gMng it a break-from the inside.
I've seen many doctors in my time, and ttere's
one common theme they express: Body builders
aren't getting sick or passing away due to protein
Intake, but more so because of body weight. A
300-pound fat person still has a lean body mass
of, say, 200 pounds, so his heart has to work only
to fuel that 200-pound body. He has his uwn
problems-but his heart isn't worl<ing as hard as
ours. When you're walking around at 250- 290
pounds and carrying around 230-240 pounds
or more of muscle. your heart is worl<ing super
overtime. These doctors have all told me that the
heart isn't meant to pump blood to a 290-pound
body for an extended period of time. So how do
we help our hearts stay healthy while still enjoying
bodybuilding? Take breaks. After I finished the
Toronto SUper.show,l just rested and worked out
when I felt like it. I dropped weight and am now
much smaller. My body is feeling good and healthy.
And I'm not worried it won't come back, that I
won't make gains- a healthy body will grow faster
than a toxic, overworked body.
I know these are things most of us-including
me-don't want to think about, but it 's important
that we have this dl.scusslon.l've gone for blood
work twice In flve weeks. ignorance Isn't bliss when
it comes to your health, people. Make sure you're
healthy, and don't avoid the truth, whether it's
good 01 bad. FLEX
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'Rafael G.. is a member of Team 8PI who teceired tmplimentaty ptoducts in exehange for his lfitimonal.
MIKE LIBERATOR
Recently, a fan asked a
question about the pretty well
known fact that I'm not a big
eater In the off-season. Over
the years, if you've seen mt
videos or on line posts, you've
probably heard countless times
my struggle to get down the
amount of food needed In the
off -season to make large gains.
This has been the major thing
that's held me back- especially
when I have no problem eating
when pre-contest rolls around.
This fan noticed from recent
photos that lt looked like I'd
actually made some good gains
during this last off-season, and
wanted to know if I was finally
able to eat more food.
Since I noticed that food was
a problem In the off-season with
a lax diet, but that I got in all my
meals with ease-and was actu-
ally hungry-during pre-contest
dieting, ! knew something
wasn't right. My situation with
hunger was just slightly different.
Five weeks before the British
Grand Prix in 2012, 1 found out
unexpectedly that I had an
esophageal ulcer and a blood
clot with it. During the proce-
dure to fix both, the doctors
learned that I had an allergy
called esophageal esophagltls.
This caused my throat to swell
with a slinky-like inflammation
that formed ridges down my
esophagus. I was told that this
was the cause of any and all
of my stomach issues, such as
indigestion, throwing up, and
especially my lack of appetite.
The doctor said that, with the
inflammation, my esophagus
was the size of a small chlld's-
and I don't know many small
children who can eat as much
food as a professional body-
builder. This caused my food
to go down slowly and digest
slowly, which left me with very
little appetite. These issues
didn't affect me pre-contest
because I was eating better and
eating less-dense foods that
were more easily digested.
Most bodybuilders in
pre-contest are counting the
minutes till their next meal, so
getting the food down usually
Isn't a problem-it's gone by
the time they blink. But some
have a much harder time with
more food oft-season and
dread the next meal because
it's "just too much"-so they
often skip it altogether. FLEX
PAK-MAN BEN PAKULSKI
You' ll notice something l f f e ~ n t the
next t ime I take t he stage, and I'm not just
talking about better balance, symmetry, and
conditioning. I'm also hemla-free!
After my runner-up finish at the Arnold
Classic and my top-three placing at the
Australian Pro, I decided that, before compet-
ing again, my time would best be used by
attending to some past injuries. I've had an
epigastric hernia, which Is merely a split In
the abdominal wall, for the past 12 years. I
finally opted for surgery, and my recCI'tery and
progress couldn't have gone more smoothly.
I'd like to give you all a little insight into the
things I did to prepare for the operation, as
well as how I incorporated training back into
my life following the procedure.
An important aspect of ensuring a surgery
goes optimally is decreasing Inflammation.
Prior to the operation, I held off on train-
ing and lowered my carbohydrate Intake to
zero. This, of course, would limit any internal
Inflammation. Ideally, a patient should also
have low body fat to make the processes go
more smoothly-both the operation and the
recovery. Although my body fat is in check
year-round, it helped even more so that I had
recently competed prior to the operation.
During the surgery, I knew I'd be in the hos-
pital for an indefinite amount oftime.l didn't
want to take any chances, so I made sure I
had food delivered to my room that morning.
I can't take any chances with some of that
crappy hospital food! When you're trying to be
the best in the wortd, you need to make sure
you're trying at all times.
Despite the importance of these prereq-
uisites, the most crucial consideration for a
patient is how he or she will allocate time
after the surgery. Most hernia surgeries, mine
included, consist of inserting a mesh in the
damaged tissue to strengthen the injured
area. Many athletes, especially after
hernia repair, can rush back Into training
too early, which can rip the mended area.
You need to allow the wound time to heal.
This required me to take a few weeks off
from the gym completely.
When I was finally given the OK to return,
I made sure to slowly acclimate my body
back into training. During the first two weeks.
my training was minimal, both in terms of
Intensity and volume. The surgeon gave me
specific recommendations concerning weight
progression. I was advised to not lift anything
over "X" amount pounds, and the number
would increase over time. Likewise, there
was progression in my nutrition. Since my
workouts used very light weight and had such
low volume (roughly eight working sets per
muscle group), my carbohydrate requirements
for optimal functioning were much lower.
My general progression aimed for about a 25
gram increase each week, until! hit my usual
off-season carb intake. As usual. the majority
was consumed around my workout, as carbs
aren't an essential macronutrient.
Regardless of what your training goals are
or what aspirations you have outside the gym,
it is always Important to plan for success. If
you take the time to focus on every detail of
a particular goal and you're willing to make
the necessary sacrifices. success is not a prob-
ability but rather a certainty! I'LI!X
"- building quality muscle comes down
t o two things, muscle volumization and
recovery trommy gruelling sessions.
Carbion makes me feel unstoppable!"
IFBB Pro/Coach ol Champions
FakhriM..,_.ak
"I've tried tnem aTI . CKRlllOliTS
superior in every way a carb e ~ be .
Strong words. Stronger product .
ASK THE
U.K. GURU NEIL HILL
I remember you saying that you had Flex
Lewi.s train his chest every four to five
days rather than seven to bring it up.
What exactly did you do?
Yes I did, mate. it was his worst body part,
and we wanted to make it a strong point
to win the Olympia 212 Showdown title,
which he did! The first workout was either
a Week I, 2, or 3 session based around the
Y3T principles. The second workout for his
chest focused more on isolation with lots
of isometrics, maximal tension with slow
rep tempo, and higher reps to force as much
blood into the area as possible. it worked!
What are your thoughts on low-volume,
high-intensity training, which Dorian
Yates and Mike Mentzer made famous?
I understand how and why it works. However,
my concern is that not everyone is able to train
with that intensity, and I also believe that
people will fail to continually improve their
strength levels that frequently. Is it good to get
stronger for muscle growth? Absolutely! How-
ever, you also have to be realistic. I don't think
it's an intelligent way to train all of the time.
By rotating your weeks as Y3T does, I believe
you will achieve more sustainable
growth over the long term.
Is it wise to have blood tests
done every once In a while to
keep an eye on health?
Yes, because you can ascertain
how certain things you are doing
with your nutrition, training, and
supplementation are affecting
your body and potentially your
health. If you are knowledgeable
enough, you can also use the
results to help speed progress.
I am an ectomorph with very little body
fat or muscle. Would Y3T be good for me
to gain much-needed size?
Absolutely! I believe you will respond bet-
ter to Weeks 2 and 3 due to the nature of
the workouts (focusing on sarcoplasmic
hypertrophy). With that said, I would do
Week I, Week 2, Week 2, Week 3, Week 3, and
repeat. Hope this helps, mate.
I cannot get my biceps to grow. I am very
clued up on nutrition, and my supple
ment plan is also very comprehensive.
Any tips would be much appreciated!
Genetics will make it harder to achieve
growth in some areas of your physique,
that's often the case. However I don't believe
we can't make them grow!
I would suggest introducing threesecond
eccentric contractions (negative phase) with
one-second isometric pauses on each
rep. Focus on flushing blood into the
biceps with dropsets and giant sets.
Over time they will grow.
Why do you recommend free
weights over machines?
I always say it "depends,"
so while I champion free
weights over machines, I
still think the latter have
their place. The main
reason behind choosing free
weights is they are more
"anabolic." What I mean by
that is that they force more stress upon
the body, which in theory will stimulate
a greater response, i.e., growth hormone
and testosterone production. For com-
pound lifts I always prefer free weights
and after that I think some machines
are fantastic for isolation work.
I find that I go through patches
where my stomach always
feels upset. I get pain in my
abdomen and as a result, feel
quite lethargic. Any advice?
it's a tough one because blood
tests don't always show intolerances
and you don't always have to be
"intolerant" to a food to have these
issues you mention. I would suggest
keeping a food diary. Log everything
you eat, which days, and when. I believe
you will soon notice a pattern occurring,
highlighting for you which foods are the
culprits. Make sure you have a good
digestive enzyme; problotlcs may
also be of assistance. Hope
this helps! FLex
B-RAY
BRANDENRAY
Many bodybullders take time off from
the gym after a show. Of course, taking
a break to spend time wtth the family and
friends who supported us while we focused
on ourselves during a contest prep Is thera-
peutic. However, I firmly believe In getting
right back Into the gym. Here's why.
Think of the body as an old locomotive
train during your contest prep. You keep
feeding it with the right fuel and those
wheels start turning. You gain speed and
momentum as you steam roll ahead. You do
come to a stop at your show, but it's so easy
to pick up full speed again because the fire
Is lit. The wheels start turning again and get
up to full speed in no time.
Now, imagine you allow that train to sit
for too long. The fire you Ut now dies. in order
to get that train moving again you have to
reignite that flame-but it's harder because
the next show Is so far away. There seem to
be more things going on that keep you out of
the gym, and the motivation starts to die.
I've realized that the optimum time to
grow Is Immediately after a show. Just like
that locomotive, your metabolism is still
rewed up, the supplements you're taking
are still active, and your body wants to
grow. That train is still moving full speed
ahead and you can make quality gains.
Here's how to do it.
First, limit the post-show binge. Going
longer than two full days of eating bad
food will make you extremely sluggish and
unmotlvated to train. Your body Is used to
clean foods during dieting weeks, so it has
to work harder to digest all the fats, sugars,
and simple carbs you're loading it with.
You also subject yourself to developing
edema, when the dam you've built cracks
and the flood gates open. Hands and feet
swell up, and back pumps come from simply
picking up a 45-pound plate. High-sodium
foods can being a main culprit here, so P.F.
Chang's may not be the best choice for a
post-contest meal.
If you get back to your regular diet and
increase your carb intake gradually, you'll
have more than enough energy for great
workouts. I'm usually back on my regular
diet by Tuesday after my show.
Now for training: Of course. after extreme
dieting and depletion, joints can be brittle,
so you don't want to shift immediately Into
sixth gear with your training. I recommend
circuit-style training so you don't overtraln
any muscle group when the body isn't ready
to handle it just yet. Your body is still in
recovery mode.
By Sunday, your body should be ready to
start a regular training split based on the
weaker body parts. Make that weaker part
the first thing you train and use that as mo-
tivation to improve. The faster you get into
the gym, the faster you can look forward
to your next show (and put the last one
behind you If it didn't go your way).lf you
did end up in the center of the first callout,
get back In the gym so you can keep the
hunger, knowing that those you beat are
gunning for you and are already In the gym
going hard to get you the next show.
That's the beauty of bodybullding-
there's always something to improve. Why
not start right away, and give yourself a
head start on a new and improved package
for your next show! FLEX
B-RAY'S POST-COMPETITION WORKOUT SPLIT
DAY1
Tuesday after your show
I. Cable Crossover: 3 sets.
10-12 reps
ll. lncline Smith Machine
Press: 3 sets,10 reps
Ill. Lat Pulldown: 3 sets,
10-12 reps
IV. Seated Row: 3 sets,
10-12reps
V. Machine Lateral Raise:
3 sets.10-12 reps
VI. Machine Shoulder Press:
3 sets. 10-12 reps
DAY2
Wednesday after your show
I. Leg Extension superset
with Lying Leg Curt 3 sets,
12-15reps
11. Leg Press: 3 sets. 8-10 reps
Ill. Seated Leg Curl: 3 sets,
10-12reps
IV. Triceps Pushdown
superset with Cable Curl:
3 sets. 8-10 reps
V. Dip superset with Ma-
chine Preacher Curl:
3 sets. 8-10 reps
VI. Seated Calf Raise super-
set with Standing Calf
Raise: 3 sets. 1G-12 reps
DAY3
Thursday after your show
Repeat Day 1 (exercises
can be different)
DAY4
Friday after your show
RepeatDay2
DAYS
Saturday: Rest and spend
time with family and friends
:
IMA< LSPORTS
CNS STIMULANT
AVAILABLE EXClUSIVELY AT:
ENCE:
INTENSE
WEIGHT LOSS*'
36 CAPSULES
20/o FREE
G N C
L I V. W B L. L .___._,.,.,0...,...,__ -..t
"THESE STATEMENTS HAVE NOT 8EN EVALUATED 1Y THE fDOO AND DRUG ADMINISTAAnON. THESf PRODUCT$ ARI NOT INUNDED TO DiAGNOSE, TREAT, CURE OR PREVENT ANY DISUSE. ]
,_..., __ .. __
'Shendan H.,. 1mombtrol T-lmogo Sports Md>o ptOt)ue,.., ._..,llange /0</1$ teSIIfl)()t>al
THE SE ERIK FANKHOUSER
I wanted t o t ell you t hanks on the leg-t raining workouts you wrote
about. I've had great results, and my legs have started to grow. I was
wondering if you could detail your shoulder training because, that's also
an area I need to see results in.
House, I worked my butt off for
my last show and I looked great.
Only problem was, I couldn't
get a pump backstage. Where
did I go wrong, and has this ever
happened to you?
Hell, yes, this has happened to
me-and it sucks to feel like this
before you step onstage.lfyou've
never experienced this before,
think of it like you're getting ready
to have sex but can't get any blood
flow to the proper area. lt's kind
of the same thing: If you can't get
blood flow to your muscles, then
can't get a pump and In bed
can't get your hump.
I think the No. 1 cause of this
for most people Is that they get
nervous. When you get nervous,
your blood pulls away from your
muscles and goes to your internal
organs. So If you get too nevous,
you can almost bet you won't get a
good pump.
I also think if you're too dehy-
drated you can't get a gocxl pump.
Yes, shedding the water under
the skin is critical to looking gocxl
onstage, but If you take out too
much water, your muscles will get
flat and you won't get a pump.
Another reason could be not
enough carbs in your body. cams
help pull water into your muscles so
you feel full and get a gocxl pump.
Yes, it's all a balancing act and
there's no perfect formula, because
each time it's different, and every-
one is different. Here's how I try to
keep this from happening. First, I
try to have fun or Usten to relaxing
music so I don't get nervous.
Second, I never completely take
out my water-l'm always drinking
small amounts. Third, I carb-load
and always have food backstage
just in case I start to feel flat. I like
to have fruit or even a soda before
I step onstage. Hope this helps out,
and hope you get a good pump
on next time.
You'Ve been with Animal a long
time. What was the first Animal
product you took, and when?
Animal Pak was the first supple-
ment I ever took. In December of
my eighth-grade year, I asked for
supplements for Christmas. I think
my mom thought I was crazy, but
she told Santa. and when I woke
up I had Animal Pak and protein
under the tree. FLEX
Glad you had some great results with the leg workouts. Let's keep the ball rolling
and get you hooked up with some great shoulder workouts. Shoulders are my
favorite body part to train. I have strong shoulders and really Uke to blast the
weight on shoulder day. Here are theworkouts.let me know how it goes.
WEEK I WEEK2 WEEK 3
EXERCISE SETS REPS EXERCISE SETS REPS EXERCISE SETS REPS
.l!!ted Military Press 3 8-10 Dumbbell Shoulder Press 3 12-15 Standing Military 5 15,12, 10, 8, 6
Standing One-arm Lateral 3 8-10 Lateral Raise
I
3 12- 15
Press
Raise
Seated Dumbbell Front 3 12-15
Cable Lateral Raise 5 15,12, 10, 8, 6
Barbell Front Raise 3 8-10 Raise cable Front Raise 5 15,12,10, 8, 6
Bentover Lateral Raise 3 8-10 Cable Rear-delt Flye
Li
12-15 Cable Bent-over 5 15,12, 10, 8, 6
Lateral Raise
Upright Row 3 8-10 Shrug 3 12-15
J
Cable Upright Row 5 15,12,10, 8, 6
Seated Lateral Raise 3 8-10 Seated Lateral Raise 3 12-15
..J
.....
<(
..,
:I:
,..
.....
"'

FLEX 2013 Editorial Survey
Hello, readers. We want to hear from you! Tell us how we're doing.
Take a few minutes to complete this survey and return it to us at
FLEX Survey, 4 New York Plaza, 2nd Fl., Attn. OF, New York, NY
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We'll randomly choose one name from the completed surveys
and they'll get a $250 Amex card. Five others will receive
$50 Amex cards.
1. How do you usually obtain your copy:
Osubscribe 0 Buy at newsstand or store 0 Digital copy
2A. How much did the cover influence your decision to purchase this issue?
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3. Please Indicate your three most favorite and least favorite sections/departments:
King Khan Unleashed
Extreme Muscle
Hard Times
Westside Rules
Advanced Bodybuilding
Get Ready
Uft Strong
Gym Bag
Bi AssMass
Advanced Nutrition
Hardcore Nutrition
Advanced Supplementation
Ask the U.K. Guru
The Diet Doe
NPCReports
Events
The Shot
4. Whi ch Welder athletes are your favorites? (pick 3)
0 PhilHeath
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5. What do you enjoy the most about FLEX magazine?
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OTraining
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mrolvmpia.com 311
FLEX SURVEY
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THE BEAST
ROELLY WINKLAAR
You've said you travel be-
tween Holland and u r a ~ a o
Why don't you live in u r a ~ a o
year-round? lt seems like a
paradise!
I was born on C u r a ~ a o but I
was raised in Holland. In 2005,
I immigrated back to Cura\aO,
where I trained by myself and
had very little guidance on
proper nutrition. After I won the
Dutch Championships In 2007,
I was introduced to Sibil Peters
(a.k.a. Grandma) and she be-
came my coach and nutritionist.
At that point I really needed to
remain in Holland so that Sibil
could track my progress daily
and help me get ready for the
Arnold Amateur, which I won in
2009 to earn my pro card. Dur-
Ing that time, I stayed in Rotter-
dam with my sister and traveled
back and forth between the two
places, but it was taking a toll
on me. Finally, In December
2012, I decided to move back
to u r a ~ a o permanently and
train by myself. As you said,
it's truly a paradise. After so
many dreary winters in the
Netherlands I realized how
much I missed the sun,
sea, and beaches here. I don't
plan on moving any time soon.
I hate the pop music they
play at my gym, so I'm always
weari ng my headphones to
tune it out so I can focus
on the weights. What
kind of music do you
listen to when you
work out?
I also hate the music
they play at my gym. I find
it very distracting when I'm try-
ing to train heavy and suddenly
I hear some annoying Top 40
dance song. I'm lucky that I train
at times when the gym isn't too
crowded, so they're nice enough
to change the music to some-
thing a little more hardcore just
for me. When I can't make it
to my normal gym, I just wear
my headphones. Since I hate
making small talk when I work
out. the headphones also stop
people from bothering me or
asking me for training advice. I
listen to a lot of different types
of music, but what I listen to
during my workouts depends
on my mood that day. I make a
few different mixes for my iPod
but I'd say I mostly listen to rap
or hip-hop, but every now and
then I'll switch it up with some
'80s rock.
You've mentioned that you
sometimes train with your
brother. I can't Imagine
working out with my brother
because we'd drive each other
crazy. Is it hard to push each
other when you're related?
lt's never hard to push
each other because every
workout ends up being
a friendly (or some-
times not-so-friendly!)
competition. it's been
like that since we were
kids. My younger brother
Quincy, who's also an
IFBB pro, always wants
to prove that he can lift
more than me. I tend to
use straps, whereas he
has a better forearm grip
and refuses to wear them,
so he teases me a lot about
that and challenges me to
see how strong I am without
straps. If I do 10 reps of an
exercise, he has to prove he's
tougher than me by doing 12
reps. He never seems to get
ti red no matter how hard the
workout. Even though we have
our different training style
preferences, we still have fun
in the gym and drive each
other to complete a tougher
workout than we could each
do alone. I feel really fortunate
to have a brother who's also
a pro bodybuilder with goals
similar to mine.
What's your favori te type of
cardio, and how much do you
do for a show?
For the last few weeks I usu-
ally just do 30 minutes on the
stationary bike at the gym or I
go for a long walk after train-
ing. When I was getting ready
for the Mr. Olympia in 2010, I
changed it up a bit. I did a lot
of fast walking up and down ~
~
steep hills, which I'm now con- ::.
vi need gave me better results 6
than the treadmill or bike. P'LI!X ~
mrolympia.com 313
Watch out for Big Ramy at the 2013 Mr. Olympia
The 2013 Mr. Otvmpia
Is going to be one of
the most highly
anticipated In years. it's tilled
with A-list, top-tier competitors
used to consistently making the
topS, that may now have to
settle tor eighth or ninth place-
that's just how deep this year's
field runs. I'm looking forward to
watching several key battles and
also looking forward to seeing
how several different scenarios
play out. We'll find out who's
made progress during the year,
who's fixed problem areas from
2012, and who hasn't been able
to step up their game and how
far back they'll fall. With the
depth of this year's lineup-we
literally will witness several
top-S athletes ending up four to
five places out of the top spots,
something that rarely happens
at the Olympia.
What's very interesting about
this year's event is that I've been
putting my "feelers" out. I've
been speaking with many of the
pros and top amateurs as well
as experts within the industry
on their takes and they're all
focusing on "expected" battles.
They're not looking at the
potential that one athlete has
to put kinks in the armors of
several of the top athletes. I
find this situation interesting as
shades of 1998 come to mind. I
have so many vivid memories of
that year and I'd like to show the
similarities between this year's
potential placements and how
the 1998 Mr. Olympia played out.
In 1998, Flex Wheeler was
the favorite going into the Olym-
pia. He'd won the Arnold Classic,
demonstrating some of his best-
ever conditioning and everyone
basically reported that as long
as Flex displayed this same phy-
sique on the Olympia stage, he'd
walk away with the title. Ot hers
vying for the title included Kevin
314 FLEX I SEPTEI18ER 13
Levrone, Shawn Ray, and Chris
Cormier. So of course, leading
up to the show all the press
was reporting on the same few
top players and how they'd
place, never even considering
an upset by an up-and-coming
competitor. In this situation
they were leaving Ronnie
Coleman completely out of the
equation. After placing ninth in
1997, why would anyone even
think Ronnie would give any of
the top-S Olympia contenders
a run for their money? Even
though Ronnie was coming off
a big win at the 1998 Night Of
Champions, he still received no
love from the press and wasn't
even considered a threat by his
fellow competitors. Now, this is
where we fast-forward to the
months leading up to the 2013
Mr. Olympia and where 1998 and
2013 start drawing parallels.
Going Into this year's Mr.
Olympia, we don't have
an open title as we
in 1998 (defending
champion Dorlan
Yates retired in
1997), as we have
returning champ,
Phil Heath, com-
ing back to try to
capture his third
title, but we also
have the return
of the battle
between Phil and
Kai Greene; many
felt Kai should've
upset Phil and taken the
title in 2012, so now many want
to see if Kai's made enough
improvements this year. As well,
four-time Mr. Olympia Jay Cutler
is looking to reclaim his title.
Over the past few months,
Jay has really stepped things
up and I, for one, wasn't totally
convinced he was really going to
compete. Jay and I had gotten
together early in the year, but
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what I had envisioned for his
off-season and what he was able
to commit to were at opposite
ends, so we decided it wruld be
best if Jay went his own way this
time around. Jay was only really
able to commit to the program In
June, but once he started eating
and bulking, I don't think he's
ever stopped. I'm impressed with
the size he's put on since that
time. He's now thrown back into
this battle, bringing up the Phll
vs. Jay scenario everyone loves to
see. We also have Branch Warren
returning to the lineup with a full
year of rest, recuperation, and
training under his belt. He could
show up in some of his best
shape to date. Last year's third-
place finisher, Shawn Rhoden,
returns as well, trying to solidify
his claim on one of the top spots.
Even with all of these top vet-
eran Olympia contenders coming
to the show with something to
prove, we have not talked about
the X-factor that could tear the
lineup apart. I'm speaking of
Mamdouh "Big Ramy" Elssbiay,
coming off his 2013 New York
Pro win. Though many were
Impressed, no one is touting him
as a threat to the top spots and
definitely not looking at him to
win. Again, this is where I draw
parallels to 1998. Although Ron-
nie and Ramy are two complete-
ly different physiques, they both
have freakish muscle. And just
as Ronnle went into the 1998
Mr. Olympia under the radar, so
is Big Ramy. Even though Ramy
has to really put things together
and come in incredible shape to
shake things up and knock Phil
from his throne, he's just now
tapping into his potential- the
same as Ronnie in 1998.
Another similarity is that the
majority of experts feel Big Ramy
is unproven against seasoned,
top veterans in the Olympia, as
was the case with Ronnie. They
feel there is no way he can just
pop into the Olympia and push
the likes of Phil, Kai, Jay, Branch,
etc. In 1998, the experts felt
there was no way Ronnie
could go from 9th place In the
1997 Mr. Olympia to breaking the
top spots In 1998, let alone win
the entire show.
"The one you least x ~ t is
the one you need to worry about
the most." We've all heard this
expression, and in 1998 I used
it many times. When I told
athletes and experts that
Ronnle was the one who was
going to surprise everyone, it
didn't seem to matter or sink in.
After receiving pies from him,
I knew Flex wasn't behind in
his prep when I checked in with
him approximately six weeks
out. Flex was very comfortable
with where he was In his prep
and he knew he was on track to
repeat the Arnold conditioning
and felt this would be enough
to win the Mr. Olympia. This is
where I see the similarity with
the situation Big Ramy faces
going into the Olympia. When
you look at the battle for 2013,
you have Kai, who, is definitely
focused on Phll, and both Kal
and George Farah feel that Kai
should've won last year. and
that by Kai making improve-
ments during the past year it
will be enough to beat Phil.
Phil, I believe, is focusing the
same way. Kai is the person that
pushed him last year, so he's the
one to focus on this year and
that as long as he brings in the
conditioning he brought to the
stage in 2011, no one will be
able to beat him. From there we
have Jay: He's basically chasing
the champ. He's looking at the
Jay/Phll rematch and he has to
beat Phil to walk away with the
Sandow once again. But as a
veteran, I feel Jay is open to the
possibility that someone like
Big Ramy could come with crazy
conditioning and his freaky
size and dominate. Jay knows
as Ronnie did this in 1998 and
Jay did it before, nearly beating
Ronnie in 2001.
So, by discounting Big Ramy,
no one is taking into consid-
eration his incredible size and
thickness. And the NY Pro was
his first pro show, so he's not
even close to his potential.
This kid is young, hungry, and
ready to do what he has to
do to make it to the top
of the sport. Size is his wow
factor, and if he's improved his
conditioning, this combination
could throw him into the mix.
History repeats time and
time again so It'll be interesting
to see if 2013 is the year for
this to happen. FLI!X
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EVENTSII III II III IIIIIIIII IIIIII III II II III II II III IIIIIIIII IIIII III III II II IIIIII II
IFBB PRO LEAGUE
.................................................... !
SEPTEMBER
7 TOURNAMENTOFCHAMPIONSPROFIGURE
Culver City, CA. Contact Jon Llndsay, (310) 796
9181, musclccontest.com.
'ZinB MR. OLYMPIA, MS. OLYMPIA, RTNESS
OLYMPIA, FIGURE OLYMPIA, BIKINI
OLYMPIA,212 SHOWDOWN, MEN' S PHYSIQUE
SHOWDOWN, ANO WOMEN'S PHYSIQUE
SHOWDOWN
Las Vegas, NV. Contact Robin Chang, (866) 676
2007, rchans@welderpub.com.
OCTOBER
4 / 5 SHERUASIANCLASSICMEN'S
BOOYBUILDING, 212, BIKINI, AND PHYSIQUE
Mumbai, India. Contact Sheru Aangrlsh,

11/12 ARNOLD CLASSIC EUROPE BDDYBUILOING
AND FITNESS
Madrid, Spain. Contact Carmen Mellan.
(0034) 915352819, !nfo@lfbbeyents com,
amoldcla ss/ceucope es.
12 HOUSTONPROBDDYBUILDING,FIGURE,
BIKINI, PHYSIQUE, AND WHEELCHAIR
CHAMPIONSHIPS
Houston, TX.ContactLeeThompson, (281) 435
8804,!ee@tltlnc.org.
EVL'S PRAGUE PRO MEN'S BODYBUILDING,
212, AND BIKINI
Contact Eva Sukupova, lnfg@evlspraguepro cam
evtseragueoro.com.
19 FORTLAUDERDALECUPPROFITNESS,
FIGURE, BIKINI, AND MEN'S PHYSIQUE
FUI t FL. Culltdlt Stoamouo1 Oey/
Bombshell F1tness, (386) 3340429/(386) 214
3927. fitelr!pr!lduct!ons1ihotmall rpm
TITANS GRAND PRIX PRO PHYSIQUE
Cu!verCity, CA. Contact Jon llndsay, (866) 370
3011, musctecoatest,{!lll1
NOVEMBER
2 SACRAMENTOPRDBIKINIANDMEN'S
PHYSIQUE
Sacramenta, CA. ContactTed Will la m son/
John Tumanm, (209) 4801798/(951) 687
9366,gy(maol.tQ!Il/lliUYl'fl!(llaol..wn,
soectmmOtoeuproctuctlms corn
DAVENPORT PRO BIKINI
Davenport, lA. Contact Jack Tit one, (314) 686
3828, npcmicfwest.com.
IFBB NORTH AMERICAN BODYBUILOING,
FIGURE, BIKINI, AND PHYSIQUE
Pittsburgh, PA. Contact Gary Udlt, (412) 3771438,
eanurl(t cam.
9 IRONGAMESPROBIKINI
Culver City, CA. Contact Jon L!ndsay, (310) 796
9181, musclecontest.com.
KENT'IicKV MusclEPAO FIGURE
Loulsvllte. KY. Contact Brent Jones. (502)
3873808,l.llwUJ.QDes@kentuckymuscte.com.
lqmtuckyrpusde mm
15/16 FELICIA ROMERO PRO FIGURE CLASSIC
Mesa. Al. Contact Miles Nuessle.
mi/esoroctuctloas,com.
NPC NATIONAL
NOVEMBER
22123MEN'SAWOMEN'SNATIONALS
BODY BUILDING, FIGURE, BIKINI,
AND PHYSIQUE
Fort Lauderdate, FL. Contact Pam Betz.
gambetz@aol cgm oatmalbQdlllw!ldlae cgm
NPC LOCAL AND REGIONAL
SEPTEMBER
7 ELITE PHYSIQUE BODYBUILDING, FIGURE,
BIKINI, AND PHYSIQUE
Munhall, PA. Contact Gary Udit/Mike Kamdar,
(412) 2985052, kamdaa@rpmcast net
garyuditcom
STEW ART FITNESS BOOYBUILOING, FITNESS,
FIGURE, BIKINI, AND PHYSIQUE*
Rock Hill, SC. Contact Johnny Stewart, (704) 449
5603, stewartfjmessiQlyaboo corn
TOURNAMENT OF CHAMPIONS
BOOYBUILDING, FIGURE, BIKINI, AND
PHYSIQUE*
CulverCity, CA. Contact Jon lindsay, (310) 796
9181,musclecqntestcom
ROYAL PALM CLASSIC BODYBUILDING,
Fort Myers Beach. FL Contact Calvin Ct'oy, (239)
247-7324,rova/pi!/mdass/ccpm
CIRCLE CITY BODYBUILDING
Beech Grove,IN. Contact Jesse & Jennifer Dale.
(317) 5389662.
14 ST. PETEMUSCLECLASSICBODYBUi LOING,
St . Petersburg, FL. Contact Mark Antonek,
(813) 2992971, markantonek@yaboo cpm
sgmusdeclassfc cam
ABZOF ADONISS BODYBUILDING, FIGURE,
Oeerfield Beach, FL. Contact l ames Oavis,
(914) 7992009.
HEART OF TEXAS BODYBUILDING
Call as, TX. Contact Prince Harrison,
(972) 247-1539.
OHIO STATE BODYBUILDING, FITNESS,
Columbus, OH. Contact Mike Cavies/Bob Lorimer.
(614)
21 NORTHERN MICHIGAN BODYBUILDING,
PEGGYSUEBARBERFIGURECLASSIC
University Cent er, M I. Contact Professional Fitness
Group, (248) 90962n, dck@rickromeo corn
BRANDYWINE CUP BODYBUILDING, FIGURE,
Harrtsburg, PA. Contact T!ldd Howe. (215) 680
2894, howe269@juno.com.
PHANTOM WARRIOR CLASSIC BODYBUILOING
Klleen. TX. Contact Shauna Anduze/T ooy
Douglas, (214) 9299398.
DAYTONA BEACH CLASSIC BODYBUlLDING,
FIGURE, BIKINI, AND PHYS.IQUE
Oavtona Beach. FL Contact Tony Curtis/Mike
Matassa. (386) 2993487, daytonaclasS]r
@gmail.com,daytoaabeach@ssic.com.
28 GREATLAKES/IRONMAN NATURAL
BODYBUILDING
Flint, Mi.Contact Glory Bucket. (810) 26j9413.
RUBYBODYBUILDING, FITNESS, FIGURE,
Boca Raton. Fl. Contact AndresMiller/QCBB
Promotlons, inc., (561) 376-9849.
NIGHT OF CHAMPIONS BODYBUILDING,
FITNESS, FIGURE, BIKINI, AND PHYSIQUE*
Airway Heights. WA. Contact I van Rlblc/ Ribic
Productions, (509) 9903771.
OCTOBER
5 NATURAL NORTHERN USA BODYBUi LDING,
Lakewood, OH. Orugtested event; building
Is a Team Universe Qualifier. Contact Cave
llberman/T!ldd Pember, (440) 9425634/(440)
9842762. dayeUberman com
BIGCATCLASSIC BODYBUILOING, FIGURE,
Allentown. PA. Contact Craig Johnson. (484) 239
4117, !ohnson.cralg:cilbotmaiLcom.
BORDE.R STATES CLASSIC BODYBUILDING,
FIGURE, BIKINI, ANDPHYSIQUE*
San Diego, CA. Contact Jon lindsay, (310) 796
9181,muscJecoa(estcom
BROOKLYNGRANDPRIXBODYBUILDING,
RTNESS, FIGURE, BIKINI,ANDPHYSIQUE
Brooktyn, NY. Contact Matt BristoVJohn River a,
(917) 3068376, nocbrooklyn$how@aol corn.
oocbrooklya cam
MUSIC CITY MUSCLE BODYBUILDING, FIGURE,
111
Nashville, TN. Contact Brandon Curry/Brandy
LeaverCurry, (615) 9003262.
SAN FRANCISCO BODYBUILDING, FIGURE,
BIKINI, AND PHYSIQUE*
Hayward, CA. Contact Steve O'Brien/
George Jackson. (408) 384 9039,
aJUrof1SDOltQCI!ductjgos.cpm
IRON HOUSE CLASSIC BODYBUILOING
McAIIen, TX. Contact RauiBracamontes/lupe
Avendano. (956) 6483200.
WASHINGTON IRON MAN BOOYBUILOING,
FITNESS,FIGURE, BIKINI, ANDPHYSIQUE*
Bothell, WA. Drug-tested event.Contact Brad &
ElalneCralg/Craig Productions. (425) 9497320,
corn qalgprpductloas corn
HURRICANE BAY BODYBUILOING, FIGURE,
Tampa, FL. Contact Tim Gardner. (813) 244-9380,
hvrc/caoePawet
MN NORTH STAR BOOYBUILDING, FIGURE,
Burnsvllle. MN. Contact Chrlstlne Bongiovanni,
(952) 945-9090, cbdstinebonejoyanni,com.
NATURAL PENNSYLVANIA BODYBUILDING,
Munhall. PA. Cont act Gary Udit/Gregg Ferringer,
( 412) 3771438, gudlt@cgmcast net. garyydit cgm
COLORADO OPEN NATURALBODYBUILDING,
FITNE.SS, FIGURE, BIKINI, AND PHYSIQUE*
Oenver, CO. Contact Jell Taytor. (303) 2929999,

SCHAKBUILTBLUE RIDGE MOUNTAIN CLASSIC
BODY BUILDING
Roanoke. VA. Contact John Hoatyschak,
(201) 3210076.
TEXASSTATEBODYBUILDING*
Houston. TX. Contact Lee Thompson,
(281) 435-B804.
SOUTHEASTERN USA BODYBUILOING,
Ortando, Fl. Contact Chris Eaddy, (407) 4748502,

NEWYORKSTATEGRANDPRIX
BODYBUILOING, FITNESS, RGURE, BIKINI,
AND PHYSIQUE*
Poughkeepsle. NY. Contact Matt Johnson, (845)
471-7712, mattJobason@ngcnpctbeast cpm.
NORTHERN CLASSIC BODYBUILOING,
FITNESS, FIGURE, BIKINI, AND PHYSIQUE
Tacoma. WA. Contact Chris Atgeo!Michelle
Mayberry, (253) 5767062.
FORTLAUDERDALE CUP BOOYBUILDING,
FIGURE, BIKINI, AND MEN'S PHYSIQUE*
Fort Lauderdale, Fl. Contact Shannon Oey/
Bombshell Fitness. (386) 3340429/(386) 214
3927. fjtgirlprodtK!ions@hotmall.com.
HEARnAND CLASSIC BODYBUILDING,
Midwest City,OK. Contact Cad Led ford. (405)
6277279/(918) 6912766.
DEXTER JACKSON MEMPHIS CLASSIC
BODYBUILOING, FIGURE, BIKINI, AND
PHYSIQUE
Germantown. TN. Contact AI Smlth/Oexter
Jackson, (901) 3013204,1nfo:@djmemghls
c.lassk..aml,rlJmpmphlsclasskmm
CENTRALSTATESBODYBUILDINGANDMEN'S
PHYSIQUE/ MEUSSA FRABBIELE FITNESS,
FIGURE, AND BIKINI*
Bellevllle. M I. Contact Full Circle, (734) 730 0351,
mo10rcityf!toess@o[OXJde.ne.t.
TITANS GRAND PRIX BOOYBUILDING, FIGURE,
Cutver City, CA. Contact Jon lindsay, (310) 796-
9181.1lH!Sdeconrest com.
TRICKY JACKSONCLASSIC/BLUEGRASS
NOVICE BOOYBUILOING, FIGURE, BIKINI, AND
PHYSIQUE*
Lexiogton, KY. Contact Tricky Jackson,
(859) 2214959.
FORTLAUDERDALECUPMEN'S
BODYBUILOING, FIGURE, BIKINI, AND MEN'S
PHYSIQUE*
Fort Lauderdale. Fl. Contact Shannon Oey/
Bombshell Fitness. (386) 214 3927.
BADGER STATE BODYBUILDING
><
EVENTSIII IIII IIIIIII II IIII II IIIII IIIII II I
West Allls, Wl. Contact Kevln & Stacey
Tomasini, (262) 707-5618, npcbadgmtate.com.
MELISSA FRABBIELE FITNESS, FIGURE,
AND BIKINI*
Belleville, M I. Contact Full Circle, (734) 730-
0351, motorcltyfltness@provlde.net.
26 MONSTERMASHNATURALBODYBUILDING,
Harrlson, OH. Contact Rick Ruether, (513) 825-
3604, ohionpc(iilaol.com.
MID ATLANTIC CLASSIC BODYBUILDING,
Charlotte. NC. Contact Kevin DeHaven/Dar
Maleckl , (704) 661-5142, (704) 2649540,
kdprep@gmail.com/dar&low66@gmail.com.
DAY ANA CLASSIC BODYBUILDING,
Coral Springs, Fl. Contact Day ana Cadeau,
(561) 351-0722.
NOVEMBER
2
9
PARADISE CUP BODYBUILDING,FIGURE,
AND PHYSIQUE*
Honol ulu, HI. Contact Greg Lefcourt/Mark
Pokraka, (808) 368-7312, glef courtdbi@grnail
. com/mark@paradlsecup.com.
LAS YE GAS CLASSIC MEN'S
BODYBUILDING, FITNESS, FIGURE, BIKINI,
AND PHYSIQUE*
Las Vegas, NV. Contact Steve Karr. (702) 367-
2937,npc/asvegasc/assfc.com.
GOLD'S CLASSIC BODYBUILDING*
West Long Branch, NJ. Cont act Frank Catania.
Bodyworx Hard core, (201) 937-5143.
ELITE MUSCLE CLASSIC BODYBUILDING,
Greensboro, NC. Contact Qulncy Roberts,
(336) 987-4007, grelite@smail.com.
WESTERN MICHIGAN BODYBUILDING,
Grandvllle, Mt. Contact Rem I Bruynlnga, (734)
0730-0351, rnotorcl tvfitness@provide.net.
SACRAMENTO BODYBUILDING, FITNESS,
Sacramenta, CA. Contact Ted Williamson/
John Turnanrn. (209) 480-1798/(951) 687-
9366, bbsgy@ao1 com/tedwm@aol corn
soectrumfitnessorodu<tions.com
TEXASSTATENATURALBODYBUILDING
Pflugervllle, TX. A Team Universe
Contact Dave Good in, (512) 539-9598.
IRONGAMES BODYBUILDING, FIGURE,
Culver City, CA. Contact Jon llndsa)', (310) 796-
9181, musclecontest.com.
OKLAHOMA CITY GRAND PRIX
AND PHYSIQUE*
Okl ahoma Ci ty, OK. Contact Sherry Smith,
(918) 938-2642.
EASTCOASTBODYBUILDING*
El mwood Park, NJ. Contact Maz All, Bodyworx
Hardcore, (201) 937-5143.
LACKLANDCLASSIC BODYBUILDING
Lackland AFB, TX. Contact Dwayne Reed,
( 210) 671-0854.
KENTUCKY MUSCLE BODYBUILDING,
Loulsville, KY. Contact l. Brent Jones, (502}
387-3808, lbrent jones@kentuckymuscle.com,
ktmtuckymuscte com
MOMMAO'SMIDNIGHTSUN
BODYBUILDING*
Anchorage, AK. Contact Shawn Cl a pp, (866)
852-0766, shawn@alaskamusclg corn.
IDAHO CUP BODYBUILDING, FITNESS,
Garden City, ID. Contact Dakota Routh/Xplici t
Promotions. (208) 440-2360.
JAY CUTLER BALTIMORE CLASSIC
AND PHYSIQUE*
Baltimore, MD. Cont act Remi Bruyninga/Cutz
Promotions. (410) 684-6924 .
lS/16 WESTERNREGIONALBODYBUILDING,
Mesa, AZ. Contact Miles P. Nuessle, (602) 326-
34 76, noccnilesoroductions.com.
16 EASTERN USA BODYBUILDING, FITNESS,
New York. NY. Contact Steve Weinberger,
Powerhouse Gym, (516) 933-1111 ,
bevtrancfs.com.
WESTVIRGINIASTATE/MID-ATLANTIC
GRAND PRIX BODYBUILDING*
Wheeling, wv. West Virginia St ate open to
WV residents only; Mld-Atlantlc open to all
athl etes. Contact Andy Bartol ovich, (304}
280-4925. abartoloyich@vahoo.com.
NORTHWEST FLORIDA FLEX FEST
BODYBUILDING
Pensacol a, FL. Contact Scott Perry/Maurl
Harrison, (850) 969-9111, npcflextest.com.
ROCKY MOUNTAIN BODYBUILDING,
FITNESS, BIKINI, AND PHYSIQUE*
Golden, CO. Contact Jell Taylor, (303) 282-
9999, co/oradonoe.com.
30 SOUTH FLORIDA DISTRICT BODYBUILDING,
To be announced. Open to NPC athletes who
are South Florida residents; a district Qualifier
f or Jr. USA/Jr. National s Overall winner. Contact
Sergio Pacheco, Pacheco's PhysiQue Gym,
(305) 301-1314. JlliX
A national qualifier event
FLEX (ISSN 8750-8915) Vol. 30 No. 9 is published monthly by Welder Publications. LLC. a division of American Media. Inc., 4
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