Flex USA July-August 2017 PDF

SPONSORS THE OLYMPIA—WIN TIX NOW! P.
52 NEW
INTENSE
PREWORKOUT
P.92
GROW
8X MR. OLYMPIA
RONNIE
NOW!
45 Routines
COLEMAN
Exclusive Interview
Plus HisTotal
For Bigger: Body Workout
PECS
LATS
LEGS
ARMS
GET
POWER RIPPED
AND SIZE
WITH OUR 6-WEEK
WITHOUT CARDIO!
MUSCLE-SHOCKING PLAN!
TRAINING WILL NE VER BE THE SAME .
NEW PRE-WORKOUT
C O M I N G S O O N T O:
Find a retailer near you at
DYMATIZE.COM
INSIDE THIS MONTH JULY/AUGUST 2017 COVER PHOTOGRAPH BY ROBERT REIFF
DEPARTMENTS
16
CHAIRMAN’S LETTER
A message from our
chairman, president, and
CEO, David J. Pecker.
18
ONLINE
Stay current with all the
hot topics trending now at
FLEXonline.com.
20
HIT LIST
Everything you need to
know this month to make
life worth living.
22
FEATURES JUST THE FACTS
Groundbreaking research
30 176
and must-have tips in
THE LION OF WINTER RISE AND DINE
the training and nutrition
Ten years after he last Start your day with these
universe.
competed, the eight-time protein-packed recipes.
Mr. Olympia is older, wiser, 45
bruised, and battered, 182
1ST SET
but he’s still irrepressibly POWERBUILDING 2.0
All the happenings with
Ronnie “Ain’t Nuthin’ but a Combine the best
Mr. Olympia Phil Heath,
Peanut” Coleman. celebrates his 70th of powerlifting and
212 Olympia champ Flex
bodybuilding to build
birthday. It’s been a Lewis, the entire Team
100 dense muscle and freak
remarkable 70 years in Weider roster, and more.
strength in six weeks.
MACHINE-MADE PECS which he attained No. 1
This machine-only status in bodybuilding, 67
192
chest routine will make Hollywood, and California LIFT
NO MORE BAD
your pecs grow. politics. We review the life Techniques that work,
WORKOUTS
and extraordinary times routines that produce
Use indicator sets to
110 of Arnold through the customize your training
results, and other things
GET RIPPED...WITH NO prism of his own words. to help you make the
for maximum results.
CARDIO! most of your gym time.
Ignite hypertrophy and 202
melt away fat. 142 83
THE NEW MECCA
PROFESSIONAL BADASS OF MUSCLE FOOD & SUPPS
136 From hockey fights to How Bev Francis’ Everything you need to
ARNOLD: IN HIS high heels, IFBB pro Powerhouse Gym eat, drink, or mix first and
OWN WORDS bikini competitor Katie then drink, to help you
COURTESY OF WEIDER HEALTH & FITNESS; CHRIS LUND
became the most

On July 30, Arnold Chung Hua proves she’s legendary bodybuilding reach your bodybuilding
Schwarzenegger a force in fitness. center on the planet. and fitness goals.
212
LAST SET
126
Contest results, athlete
updates, and more.
224
THE SHOT
This moment from 2009
featured the Father of
Bodybuilding, the late Joe
Weider, in his last FLEX
photo shoot.
14 FLEX | JULY/AUG ’17

FROM THE CHAIRMAN
LUCKY 7?
PHIL HEATH IS AIMING
CHAIRMAN AND CHIEF EXECUTIVE OFFICER
EDITORIAL
DAVID PECKER
ADVERTISING
VP/Editorial Director EVP/Group Publishing Director
TO BECOME THE OLYMPIA- SHAWN PERINE CHRIS SCARDINO
WINS RECORD HOLDER, Managing Editor, Enthusiast Group/Books Associate Publisher-Integrated Marketing
BUT HE NEEDS TO CAPTURE BRIAN GOOD JAMES CRESS
West Coast Editor DAVE IAN LEE Advertising Director DARA MARKUS
SANDOW NO. 7 FIRST Senior Editor ZACK ZEIGLER Associate Director of Marketing
Senior Writer GREG MERRITT SAMANTHA DITATA
Senior Web Editor ANGELICA NEBBIA
ON THIS MONTH’S COVER Editor ANDREW GUTMAN EASTERN SALES OFFICE
we feature a man many consider Copy Chief PEARL AMY SVERDLIN 4 New York Plaza,
to be history’s greatest bodybuilder: Copy Editors 4th Floor, New York,
eight-time Mr. Olympia Ronnie JEFF TOMKO, YEUN LITTLEFIELD, NY 10004; (212) 339-1900; fax (212) 510-1947
STEVE LEVINE Digital Sales Manager MIKE MYERS
Coleman. During his peak years, Digital Account Manager EMILY KUHN
Ronnie was so dominant that his Research JAMES RILEY
Editorial Production Director Business Manager IVELISE ESTREMERA
closest rivals would all but concede RUSSELL MENDOZA Administrative Assistant TRACY GUNTHORPE
that they were competing for second Editorial Associate Director
DETROIT SALES OFFICE
place—before the contest! To date, VICTOR KIM
RPM Associates, 285 Coats Road,
the only other person to notch eight Digital Director DECLAN O’KELLY
Suite 206, Lake Orion, MI 48362;
Olympia victories is Lee Haney, every Editorial Assistant ROSE MCNULTY
(248) 690-7013
bit the bodybuilding legend as is ART Detroit Sales Representative JAY GAGEN
King Coleman. Yet this year we may Art Director RAMÓN GAMARRA MIDWESTERN SALES OFFICE
witness a challenger to Ronnie’s and Designer CYNTHIA NG 1005 West Grove Street, Arlington Heights,
Lee’s all-time record come within one Contributing Designer SEAN OTTO IL 60005; (312) 545-8041; fax (847) 749-0469
victory of matching these two legends. Photo Director ANTHONY NOLAN Sales Director DARRIN KLAPPRODT
Staff Photographer/Photo Editor
Phil Heath has already won six ERICA SCHULTZ WESTERN SALES OFFICE
straight Sandows and will be going for Photo Editor GABY CHIANG 6420 Wilshire Blvd., 15th Floor,
a seventh on Sept. 16. You might Los Angeles, CA 90048; (818) 595-0473
assume that as the six-time defending EDITORIAL CONTRIBUTORS Senior Account Director TALIN BOUSTANI
champ, victory No. 7 is all but assured. MICHAEL BERG, ADAM BIBLE,
SOUTHEASTERN SALES OFFICE
Yet a win is far from guaranteed. ERIC BROSER, BRYAN HAYCOCK,
1000 American Media Way, Boca Raton,
Dexter Jackson, Shawn Rhoden, ROGER LOCKRIDGE, STEVEN STIEFEL,
FL 33464-1000; (561) 997-7733;
JOE WUEBBEN
Big Ramy, Cedric McMillan, Roelly fax (561) 266-0664
Winklaar, and surging stars like PHOTO & ART CONTRIBUTORS
Brandon Curry, Dallas McCarver, and Photographers WEIDER PUBLICATIONS, LLC
Sergio Oliva Jr. would all love to be the IAN SPANIER, A SUBSIDIARY OF AMERICAN MEDIA INC.
CHARLES LOWTHIAN, PER BERNAL CHAIRMAN, PRESIDENT
man who deposes the king. Uneasy & CHIEF EXECUTIVE OFFICER
Contributors
lies the head that wears the crown, ALBERT BUSEK, CARUSO, BILL COMSTOCK, DAVID PECKER
it is said, and Phil Heath knows that ISAAC HINDS, KEVIN HORTON, Executive Vice President/
he will need to be at the top of his CHRIS LUND, CHRIS NICOLL, Chief Marketing Officer KEVIN HYSON
game if he wants to keep his crown ROB PICK, PAVEL YTHJALL, ART ZELLER Executive Vice President/Chief Financial Officer/
firmly in place. Chief Operating Officer CHRIS POLIMENI
PRODUCTION Executive Vice President, Digital Media
Of course, men’s open bodybuilding Operations/CIO DAVID THOMPSON
is but one of many, many exciting Production Manager ANN MCCAFFREY
Distribution Manager MARC MELCHER Senior Vice President/Chief Digital Officer
competitions and expo spectacles BRIAN KROSKI
taking place in Vegas. For details INTERNATIONAL PUBLISHING,
Senior Vice President, Operations ROB M. O’NEILL
on all that will be happening Olympia Vice President, Consumer Marketing
ENTHUSIAST GROUP
EPHRAIM R. BRENNAN
Weekend, and to purchase a ticket, go Group Publisher SAMANTHA LUND
to mrolympia.com. And if you do join TEL: +44 (1) 1423 550 848 President of the IFBB Professional League
us this September, you may very e-mail: slund@weideruk.com JIM MANION
Founder and Chairman Emeritus
well get to shake hands with Ronnie, JOE WEIDER (1920–2013)
Lee, and the select few who have
earned the title Mr. Olympia over the
past 52 years. FOREIGN EDITIONS
Algeria Argentina Australia Bahrain Belarus Belgium Chile Croatia Ecuador Egypt France Germany Gibraltar
Guatemala Ireland Italy Jordan Kazakhstan Kuwait Latvia Lebanon Lithuania Luxembourg Malta Mexico Netherlands New Zealand Oman
DAVID J. PECKER Paraguay Peru Philippines Qatar Russia Saudi Arabia Spain Syria Thailand Turkey United Kingdom Uruguay Venezuela
Chairman, President,
and Chief Executive Offi DISCLAIMER Please consult your physician before beginning any exercise
of American Media Inc. or diet program, or when making changes in an existing program.
PRINTED IN USA
WE ASSUME NO RESPONSIBILITY FOR RETURNING UNSOLICITED MATERIAL, INCLUDING
BUT NOT LIMITED TO PHOTOS, ARTWORK, MANUSCRIPTS, AND LETTERS.

NEW! 1
DUAL-DELIVERY
TECHNOLOGY
EXCLUSIVE TO
HYDROXYCUT®
THE WORLD’S FIRST-EVER

DUAL-DELIVERY COMBINATION CAPSULE
Hydroxycut® SX-7® Revolution is the world’s first and only
side-by-side dual-delivery thermogenic. Powders are the favored
delivery system for most pill products because they can deliver
more active ingredients in the right doses. Other ingredients are
preferably taken as liquids, such as CLA. Separating the capsule
into two halves allows for a delivery system that succeeds the
limitations of outdated liquid and powder pills used by many
competitor products. The impermeable membrane maintains
ingredient stability for rapid diffusion. It’s technology meeting
efficacy without compromise, and it’s available exclusively at GNC.
T
ADVANCED WEIGHT LOSS
Subjects taking C. canephora robusta
lost an average of 10.95 lbs. in 60 days
with a low-calorie diet, and 3.7 lbs. in
8 weeks with a calorie-reduced diet
and moderate exercise.
UNMATCHED NEUROSENSORY
Unrivaled sensory experience from
an advanced Neurosensory Matrix
including huperzine A, choline
bitartrate, yohimbe and lion’s mane.
ULTIMATE THERMOGENESIS
Extreme energy, enhanced mental
focus and ultimate thermogenesis
from a precise and scientifically
researched dose of caffeine anhydrous.
COMBINATION ENCAPSULATED SEPARATION

CAPSULE LIQUID MEMBRANE
Ingredient stability Featuring premium World’s first
maintained through Clarinol® A-95 CLA – the hermetically sealed
impermeable isolation most concentrated source membrane
AVAILABLE
EXCLUSIVELY AT
1
Based on AC Nielsen FDMx sales data for Hydroxycut® caplets.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017 MUSCLETECH.COM
PHIL HEATH
FLEX LEWIS
JUAN MOREL
STEVE KUCLO
WILLIAM BONAC
IFBB VANCOUVER PRO

The third-annual Vancouver Pro/Am on July 8 to 9 showcases IFBB Pro League
competition and BCABBA Provincial Championships. All IFBB pro division SHAWN RHODEN
winners qualify for this year’s Olympia Weekend. At the expo, Battle Field Fight
League will host a professional and amateur event that will be a stepping-stone
to the UFC. Plus, it includes the Canadian National Qualifier for powerlifting and
the BC Provincial Championships for strongman and -woman. Be sure to watch
coverage at FLEXonline.com. For more, go to vancouverproshow.com.
AMIR MAR ANDI
LIKE US AT FACEBOOK.COM/FLEXMAGAZINE AND CHECK OUT OUR DAILY UPDATES BY FOLLOWING US

INTERACT WITH OUR 2 MILLION OTHER FANS. ON TWITTER AT @FLEX_MAGAZINE.

NEW! 1
exCLUSiVe
™ THE BEST WORKOUTS
ULTIMATE PRE-WORKOUT EXPERIENCE

MuscleTech® researchers have once again redefined the pre-workout
category! Shatter™ SX-7® Revolution features never-before-seen
dual-phase, multi-particulate technology, engineered for explosive
energy and enhanced focus. The cutting-edge formulation is designed
to increase nitric oxide levels, promoting vasodilation for enhanced
nutrient delivery and intense muscle pumps. It also contains a
scientifically studied dose of betaine for superior gains in lean
muscle, strength and power. Take your workouts to the next level with
Shatter™ SX-7® Revolution, the most powerful pre-workout on the market.
1 INTENSE PUMPS & MUSCLEBUILDING POWER

A powerful dual-dose combination of both L-citrulline plus
L-citrulline peptides for intense muscle pumps, as well as a
scientifically studied dose of betaine for superior gains in lean
muscle, strength and power!
2 ENHANCED MUSCLE AND STRENGTH

A 3.2g scientific dose of CarnoSyn® beta-alanine shown to
enhance the muscle- and strength-building process.
3 EXPLOSIVE ENERGY & ULTIMATE NEUROSENSORY

Featuring never-before-seen encapsulated TeaCrine® ActivSphere™,
plus lion’s mane, guayusa, and both immediate- and sustained-
release caffeine for the best focus, energy and intensity.
250mg 3g 3.2g
TEACRINE® L-CITRULLINE CARNOSYN®
ACTIVSPHERE™ * AND PEPFORM® BETA-ALANINE*
L-CITRULLINE PEPTIDES*
*Per 2 scoops
AVAILABLE
EXCLUSIVELY AT
1
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present.
5 THINGS
TO KNOW
THIS MONTH
5.11 RECON
TRAINER
These trainers are
lightweight and flexible
and constructed mainly
of breathable mesh
with a durable leather
overlay that can stand
up to outdoor training.
The best part: They
won’t break the bank.
$59.99, 511tactical.com
MUSCLEMEDS
CARNIVOR MASS
BIG STEER
MuscleMeds’ Carnivor Mass
has 50 grams of protein per
four scoops, and its aminos
are 350% more concentrated
than those in steak. It also
features iSpike, an exclusive
tech that quickly boosts
insulin, so you get an anabolic
TRX GO impact that promotes muscle
While it shouldn’t make growth and tissue repair. For
up your entire routine, guys who can’t get enough of
training with your own Carnivor, the company has
body weight recruits introduced the Big Steer
C O U R T E S Y O F S O N Y P I C T U R E S E N T E R TA I N M E N T I N C .
more of your core option, a full 15-pound tub

and better challenges of beef protein powder
June 7 goodness for maximum gains.
your muscular stability.
Also, consider that musclemedsrx.com
curling your own body
weight is more than
you could ever load up
with your barbell. The DR TEAL’S EPSOM SALT
TRX Go is portable,
durable, and lightweight
and hangs from any
power rack, tree,
or pole. $129.95, $5.50 for 3 lbs, bedbathandbeyond.com
trxtraining.com

A COMPREHENSIVE, FULLY-DOSED
A.M./P.M. VITAPAK® PROGRAM.
Scientifically designed to meet intense nutritional needs.
Meticulously delivered over time. For brutally real results.
Featuring:
- Raw Nutrients™ Multivitamin - Clinical Strength Omega-3s
- Liver Guard - Digestive Enzymes
- GlucoBolic™ - ZMAg P.M.
NEW & ONLY AT GNC

GNC.COM/BEYONDRAW
BRUTE SCIENCE
JUST THE FACTS
FEEL-GOOD WAVES
According to a study A HAPPY
from New Mexico WALK
Highlands University,
the pressure waves
that are created when
we walk send waves
through the arteries that
significantly modify and
can increase the supply
of blood to the brain.
Scientists discovered
that even though you
hit with a lighter step
when walking, it creates
a larger pressure wave
that boosts blood flow
to the brain even more
than running, optimizing
brain function and giving
us a sense of well-being.
POTTY MOUTH
A British Psychological
CHRIS LUND; KEVIN HORTON
Society study found

that using profanity
UP AND DOWN before pedaling on a
U. of Georgia researchers found that 10 minutes stationary bike and
of walking up and down stairs at a moderate pace before squeezing a
was more effective at energizing people than handgrip produced
taking 50 milligrams of caffeine, about what you’d more pedaling power
get from a half cup of coffee or 12 ounces of soda. and a stronger grip.

JUST THE FACTS HEALTH & NUTRITION
GLUTEN-FREE BAD FOR

HEART HEALTH
70
Percentage of
your daily sodium
intake that you
get from packaged
foods and eating
out, according to a
study in the journal
Circulation.
PERFECT PARTNERS
Scientists at Johns Hopkins studied
the survey responses and records of
more than 10,000 Americans spanning
almost 20 years and found that there
seems to be a direct relationship
between exercise and vitamin D that
supersedes the health benefits of
either factor by itself.
The more the subjects exercised,
the more vitamin D they had in their
blood. In addition, the most active
people—who also had the highest levels GET T Y IMAGES
of vitamin D—ended up with the lowest
risk of developing heart disease in
the future.
SODA AND BRAIN DAMAGE

Two Boston University diet FREEZE IT
soda studies found that the
fructose in regular sugary
soda may harm your brain
and switching to artificially
sweetened soda may make
you more likely to have a
stroke or develop dementia.

INSTANT CLASSICS.
NEW! ISO100®
ISO100 ® 25g 5.5g <1g
TYPICAL AMOUNTS PER SERVING
PROTEIN BCAAS SUGAR
PEANUT BUTTER
& CHOCOLATE PEANUT BUTTER
The award-winning 100% Whey Protein Isolate
is now available in new game-changing, absurdly
delicious peanut butter & chocolate peanut butter
flavors. It’s the same fast-digesting, hydrolyzed,
100% whey protein isolate, developed with studied
amounts of protein and BCAAs per serving.
Crush your goals with ISO100.
AVAILABLE AT: FIND A RETAILER NEAR YOU AT:

DYMATIZE.COM
© 2017 Dymatize Enterprises LLC. All Rights Reserved.
FLEX PRESENTS
KATIE
CHUNG
PHOTOGRAPH BY
HUAPER BERNAL
THE LEGENDARY AND BRUTAL WORKOUTS THAT BUILT THE PHYSIQUE
OF EIGHT-TIME MR. OLYMPIA RONNIE COLEMAN (“LIGHT WEIGHT, BABY!”)

MONDAY TUESDAY
BACK BICEPS LEGS

EXERCISE SETS REPS Barbell Curl 3 12 EXERCISE SETS REPS
Deadlift 4 6–12 Dumbbell Curl 3 12 Squat 5 10–12
Barbell Row 3 10–12 Cable Curl 3 12 Leg Press 4 10–12
T-bar Row 3 10–12 Walking Lunge 3 100 yd

SHOULDERS (P.M.)
One-arm Stiff-legged Deadlift 3 12
Dumbbell Row 3 10–12 Military Press 4 10–12
Seated Leg Curl 3 12
CHRIS LUND, KEVIN HORTON
Seated
Dumbbell Press 4 12
Superset with
Front Dumbbell Raise 4 12
WEDNESDAY
CHEST
EXERCISE SETS REPS
Barbell Bench Press 5 8–12
Incline Barbell Press 3 8–12

THURSDAY
Decline Barbell Press 3 8–12
Dumbbell Flye 3 8–12

BACK BICEPS
EXERCISE SETS REPS Incline Dumbbell Curl 3 12
TRICEPS Barbell Row 5 10–12 Machine

Preacher Curl 3 12
Overhead Extension 3 12 Pulley Row 4 10–12
Superset with
Dumbbell Overhead Lat Pulldown 3 10–12 Cable Curl 3 12
Extension 4 12
Rear Lat Pulldown 3 10–12
Close-grip Bench Press 4 12 SHOULDERS (P.M.)
Seated
CALVES Dumbbell Press 4 12
Standing Calf Raise 4 12 Lateral Raise 3 8–25
Toe Press 4 12 Machine Lateral 3 8–25

SATURDAY
CHEST
EXERCISE SETS REPS
Flat Bench
Dumbbell Press 4 8–12
Incline Dumbbell Press 3 8–12
Decline Dumbbell Press 3 8–12
Dumbbell Flye 3 8–12
TRICEPS
Skull Crusher 4 12
Machine Dip 4 12
Superset with
Overhead Extension 4 12
CALVES
Donkey Calf Raise 4 12
Seated Calf Raise 4 12
FRIDAY
LEGS
EXERCISE SETS REPS
Leg Extension 4 30
Front Squat 4 12–15
Hack Squat 3 12–15

KEVIN HORTON, CHRIS LUND (2)
Standing Leg Curl 3 12–15
Lying Leg Curl 4 12–15
MROLYMPIA.COM 6
THE
TEN YEARS AFTER HE LAST
COMPETED, THE EIGHT-TIME
MR. OLYMPIA IS OLDER, WISER,
BRUISED, AND BATTERED AND
HARBORS AN UNWANTED
CONSTANT COMPANION, BUT
HE’S STILL IRREPRESSIBLY
RONNIE “AIN’T NUTHIN’ BUT A
LION OF
PEANUT” COLEMAN.
WINTER
BY PETER McGOUGH
MROLYMPIA.COM 31
IT’S ALWAYS reminder of the ransom paid for This writer knows the pain
past glories. What’s always there? is always there. I’ve seen it in
THERE, In the case of eight-time (1998– his eyes. Let me tell you a story.
ALWAYS. 2006) Mr. Olympia Ronnie Coleman, Rewind to Sunday, March 6,
Oh, the intensity levels fluctuate; it’s pain. At times stultifying pain, earlier this year. I’m in the lobby
some days are not as bad as but it doesn’t stop him from of the Hilton Hotel in downtown
others, but it’s always there. Like being who he is and sustaining a Columbus, OH, the day after the
CHRIS LUND
death, taxes, and that annoying philosophy he has followed since conclusion of the 2017 Arnold
little Brit lizard on the Geico ads, he started competitive bodybuilding Classic. It’s just after 6 p.m., and
it’s always there; a throbbing back in 1990. my wife and I are ready to go out

gy j
set to leave the lobby when a
hobbling Ronnie Coleman
appears, navigating his way
through the hotel’s revolving
doors. He is supported by two
crutches, the legacy of surgeries
from the past 10 years. He beams
that big smile that has toured and
beguiled the
bodybuilding
Arguably more world for nearly
famous for the three decades.
weights he Incidentally, in
pushed in the gym reference to the
than for winning
sobriquet “the
eight straight
Mr. Olympias,
Big Nasty,” it
Ronnie Coleman does not really
remains a body- fit him, as that
builder’s body- smile could
builder through light up Ohio. I
and through. approach Ronnie
and give him the
traditional hug and exclaim, “Wow!
Ronnie, is it raining outside? Your
top is wet.”
He grins and responds, “Nah, I
KEVIN HORTON; CHRIS LUND
just got back from the gym—that’s

sweat, man.”
He is a little unsteady as I ask
almost incredulously, “You can
hardly walk. What are you doing
going to the gym after you have
manned a booth the whole
weekend, when anyone else who
MROLYMPIA.COM 33
graph of me as
Big Ronnie was
a 5-year-old
an underdog St. Hugh’s milk
to Flex Wheeler, monitor and
Kevin Levrone, one of crazy
Shawn Ray, and Uncle Arthur
a host of others strangling a
going into the stoat.) The
1998 Mr. Olympia. surgeries
But he did what
represent a
those future
legends never
crazy list—our
accomplished. subject has
been involved
in more operations than Dwight
Eisenhower in World War II. Neck,
hips, back, knees, legs (why did
the lyric “My hip bones connected
to my backbone” drift into my
consciousness?)—they’ve all been
the focus of a surgeon’s knife.
It’s the back surgeries that
have been the most debilitating
and have left him in crutch mode.
The most serious took place on
Feb. 2, 2016, a few days before
is here this evening is relaxing?” but the riddle of why Ronnie was he was about to get on a plane to
In that Southern lilt, Ronnie still repping intrigued me, and I fly home from Russia, when his
says, “I train every single day. was determined to investigate his legs gave way and he couldn’t
It’s something I do, like going to rationale on a deeper level at the walk. The problem was that four
church—it’s my duty.” next available opportunity. big screws inserted into his lower
Despite his assurance, it just back during an earlier operation
didn’t make sense to me that had broken and rendered
he would submit his battered body him to nonwalking status. The
to daily punishment, especially THE INTERVIEW subsequent operation to insert
when he has every excuse to just That chance came when my old stronger screws took 13 hours,
put the dumbbells down and do buddy Shawn Perine, now VP and confining him to a hospital
curls with a few brews instead. editorial director at AMI, asked bed for a whole month as he
It seemed incongruous to me me to interview Ronnie to get an became even more acquainted
that he is still using the tools that update on his present situation. with his unwanted companion:
caused his incapacitation. But In opening, Ronnie listed the constant pain.
then I’m not Ronnie Coleman—you multiple surgeries he’s had since At that February 2016 point he
CHRIS LUND
may have noticed. 2007, the largesse from having was told that he would be on
On that blustery Columbus eight Sandows on his mantel- crutches for two years, during
evening we said our goodbyes, piece. (On mine I have a photo- which time he would follow a

constant pain for many years now.
Luckily, I’ve always had a high
tolerance for pain. A lot of people
are in a much worse place than
me, so I don’t dwell on it or feel
sorry for myself. Look, I’ve been the circumstances are. Even with
training for 28 years. Bodybuilding my injuries I’m able to train every
NO GAIN, PLENTY started out as a hobby for me.
I joined the Arlington, TX, police
body part. But, nah, I don’t train
heavy anymore.”
OF PAIN department when I was 26. A Relieved that his days of
fellow officer trained at the local 800-pound squats are behind
Metroflex gym and persuaded me him. I ask him, given his present
to go along and join him. The gym tribulations, does he ever in the
owner, Brian Dobson, saw me and dead of night ruminate on the
told me I could be a bodybuilding situation and regret giving his
world champion and said I should body such a pounding over so
CHRIS LUND
compete. I said, ‘Nah, I don’t want many years? (For the record,
to do any bodybuilding, because besides those 800-pound squats,
you have to do all that dieting and he’d rep out on the bench with
FLEX |
500 pounds, do barbell rows with that. I never dreamed I would be NO COMEBACKS
600 pounds, and complete seated driving around in a Rolls-Royce. After finishing fourth at the 2007
presses with 375 pounds.) I’ve done everything I ever Mr. Olympia, Ronnie still entertained
He almost shrieks in defiance, wanted to do in life because of thoughts of competing. As
“No! No! I keep a positive mindset bodybuilding and those heavy recently as 2012 he said he hadn’t
in everything I do. Do I regret weights. There can be no better ruled it out. It always seemed to me
using such heavy weights? No, thing in life than getting paid well that Ronnie, maybe more than any
those weights took me to eight for just doing your hobby. So, other bodybuilder, loved competing
Olympia titles when I never no, I have no regrets about how I and reveled in the onstage
thought I’d win one. Those trained—don’t even think about it.” connection with an audience.
weights enabled me to retire from
my job as a police officer. The
results of those heavy weights
took me all over the world to
meet so many enthusiastic
fans. It enabled me to buy my
mom a brand-new house and a
succession of new cars as a way
of thanking her for the sacrifices
she made for me. I never dreamed
I would be able to repay her like
Right: Coleman took on all

challengers, such as Jay Cutler
(center) and Victor Martinez.
Below: He bested Cutler with
this final rear lat spread to
win the Challenge Round at the
2004 Mr. Olympia.
KEVIN HORTON

So how big a wrench was it
for him to finally accept that he
would never compete again? He
answered softly and slowly: “I
didn’t want to let go. It was really
difficult for me to accept it was
over. I wanted to go on competing,
but my back injury gave me so
much pain and restricted my
movements and workload so much
that I had to face facts and let go.
I hated to admit it was over, but I
knew there was no chance I could
compete again at the highest level.
So it was hard, but on the other
hand there was a fait accompli feel
about it. There was no room for
discussion—I had no choice. I told
myself, ‘You had a fabulous career;
the truth is, you overachieved in
winning eight Olympias. You’ve
achieved a lot, and now as you
look back at your legacy you have
a lot to be proud of.’ ”
His final words, “I’m happy with
the life I’ve lived and the one I’m
living now.”
And Ronnie, we’re happy with
the joy you gave us as you ruled
your particular jungle like the lion
you are, and the ferocious and
brave lion you continue to be. The
pain is always there, but also
always there is your remarkable
spirit and fortitude. You taught us
many things in the gym and
onstage, but with your present
circumstances, with your undying
resolve, positive attitude,
KEVIN HORTON; PER BERNAL; ART ZELLER/FITNESS PUBLICATIONS INC./COURTESY of WEIDER HEALTH & FITNESS
and sheer will to persevere
you are teaching us all how to
embrace and live life. Thanks,
Ronnie, for the memories
and the lessons. Enjoy your
winter; you’ve earned it.
Who was the greatest

bodybuilder of all time? The
debate continues. In this
virtual posedown, Coleman
and Arnold Schwarzenegger
hit their best poses. You be
the judge.

1 ST ALL THE HOT
TOPICS IN
BODYBUILDING
& FITNESS
48
Mr. Olympia Phil Heath talks The 212 Olympia champ Flex Don’t have a regular training Francis Benfatto had a
PER BERNAL
about the role of money in Lewis opens up about his partner to help ramp up classic physique before
the sport and a possible various business ventures in the intensity? Merlin has classic physique existed.
posedown with Flex Lewis. the bodybuilding industry. tricks for those who do it solo. Here’s his biceps routine.
PAGE 46 PAGE 52 PAGE 54 PAGE 58
MROLYMPIA.COM 45
1ST SET ASK THE CHAMP BY PHIL HEATH,
SIX-TIME REIGNING MR. OLYMPIA
DIVIDENDS QUESTIONS ABOUT MONEY

AND A POSSIBLE POSEDOWN
WITH THE 212 CHAMP
AS BODYBUILDING
GROWS IN POPULARITY,
DO YOU WORRY ABOUT
THE INFLUENCE OF
MONEY ON THE SPORT?
I’m not worried at all. That’s the
kind of worry we want to have.
If it all goes to the athletes, then it’s
a good thing for the athletes, and
it’s a good thing for the sport.
It’s not like the NFL—we don’t have
data to quantify what kind of
money is in the sport and where it
all goes. Now that we’re growing
again, I hope that will improve,
and that the athletes will benefit
from the growth as well.
THE LIGHTWEIGHT
CHAMP, FLEX
LEWIS, HAS SAID HE
WOULD LIKE TO DO A
POSEDOWN ONSTAGE
AT THE O WITH YOU,
TO SHOW THE WORLD
HOW THE LIGHTWEIGHT
AND HEAVYWEIGHT
CHAMPIONS COMPARE.
IS THAT SOMETHING
YOU’D CONSIDER DOING?
I think it’s flattering. Flex Lewis
is a champion, no doubt. I like the
idea—show what it’s about the
way Arnold and Franco did. But I
would need to know more
before I could get 100% behind
the idea. The way the O contests
are structured now is different
than it was when lightweight
and heavyweight competed as
one group. What is the benefit of
doing it—and is the benefit for
the audience or the bodybuilders
or both? Would it be an exhibition
or a contest to win? Those
would be some things I’d want
to clarify first.
WHAT’S THE
MAXIMUM
WEIGHT YOU ALLOW
PER BERNAL
YOURSELF DURING
THE OFF-SEASON?
280 pounds.

SUPERIOR
WHEY
PEPTIDE
FORMULA
From the biggest name in performance
protein comes a brand-new, superior
100% whey protein formula – NITRO-TECH®
100% WHEY GOLD. It features fast-absorbing
whey peptides for a powerful insulin spike
and superior amino acid uptake. Each scoop
serves up 24g of cold-filtered, ultra-premium
protein, 5.5g of BCAAs, and 4g of glutamine
and precursor. Plus, this 100% whey formula
contains no added active ingredients or
inferior fillers. All this in a formula your
taste buds and muscles will love!
• Featuring whey peptides & isolate

as primary protein sources
• Superior amino acid profile for improved
muscle protein synthesis & recovery
• An award-winning taste you’ll love
• Limited-time bonus of up to 0.5 lbs. FREE
10% FREE
WITH OUR 5.5 LB. BOTTLE
Get 5.5 lbs. of NITRO-TECH®
100% WHEY GOLD premium protein
for the price of 5 lbs.
TRY THESE DELICIOUS FLAVORS:

DOUBLE RICH CHOCOLATE
CHOCOLATE CARAMEL BROWNIE NITRO-TECH® Other 100%

100% WHEY GOLD Whey Proteins
STRAWBERRY CHOCOLATE PEANUT BUTTER
ULTIMATE MUSCLEBUILDING RAPID ABSORPTION SUPERIOR PROTEIN
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales
2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017 MUSCLETECH.COM
1ST SET O ZONE
I GOT
SOMETHING
TO SAY...
JOE WEIDER’S 2017
OLYMPIA WEEKEND is just
around the corner, and as you can
imagine, things are heating up!
Josh Brown sat down with Mr. O
top contender Shawn Rhoden,
2016 Bikini O champ Courtney
King, and 2017 Bikini International
winner Angelica Teixeira for a
series of hard-hitting interviews.
Here are some excerpts to
whet your appetite. For the full
interviews, go to mrolympia.com.
FLEXATRON
FIRED UP!
Shawn Rhoden, last year’s
Mr. Olympia runner-up, unloads on
the reigning Mr. O. You gotta read it
to believe it.
BIGGEST PET PEEVE

People who try to be something
that they’re not.
HE’S A THREE-TIMER
Phil [Heath] won only three Olympias
to begin with. So, saying Phil has
what it takes to be a 10-time Olympia
winner—hey, congratulations on the
six that you won, but in my opinion,
you should have won only three. Kai you could shake your head at and posing, you’re not supposed to be
[Greene] should have won in 2014. say, “Hey, you know what? He’s going up there shaking like a leaf. Practice
2015, and 2016. I don’t think Phil should to win 10 Mr. Olympias.” makes perfect. There’s a look of
have won. confidence that says, “Hey, I’ve
STILL MORE ON done all I could possibly do.”
10? GIMME A BREAK! WINNING 10 Bodybuilding is an art. It’s supposed
To say Phil is going to win 10 You can’t be Mr. Olympia and to look effortless. You’re not
Mr. Olympias is disrespectful to all have people boo you. You can’t be supposed to be onstage fighting
the other athletes. I don’t know if Mr. Olympia and have the audience yourself to hit a pose. You should be
he’s trying to psych himself up, but walking out during the Olympia able to hit a pose, have it pop, yet still
that shit doesn’t do anything for me speech. So I don’t see him winning look relaxed.”
but make me shake my head and say, 10. Not while I’m competing.
“Hey, good luck!” There are too many MY VICTORY SPEECH
good bodybuilders out there. Phil isn’t LOW-ENERGY SHAWN? Thank you, guys, for walking with
PER BERNAL
that far out from everybody else. He’s That’s a bunch of bullshit. [Laughing] me. Thank you, guys, for your support
not dominating the sport. In 2012, yes, I pride myself on certain things when and standing by me. I told you guys it
he looked great. Last year he was a it comes to bodybuilding. When you was coming, and here we are. We did
little bit better, but he wasn’t someone spend a lot of time practicing your it together.

NEW!
A NEW GENERATION OF
SUPERIOR
CASEIN
PROTEIN
Introducing NITRO-TECH® CASEIN GOLD,
a superior formula from MuscleTech®
featuring micellar casein. This premium
formula delivers musclebuilding
amino acids to resting muscles for
up to eight hours. It contains 24g of
protein and 10g of naturally occurring
g BCAAs, glutamine and precursor.
What’s more, each serving contains
only 1g of sugar and less than 0.5g of
fat. With NITRO-TECH® CASEIN GOLD,
there’s no grittiness like you'll find in
inferior caseins, only a silky smooth
texture. Welcome to the new frontier
of casein protein!
• Cleaner vs. other caseins –

less fat and sugar
• Available in limited time
2.5 lb. and 5 lb. bonus sizes
• Get 25% more free servings
AVAILABLE IN 3 DELICIOUS FLAVORS:

CHOCOLATE SUPREME
25% 7 FREE
SERVINGS!
FREE
1 2 3
4 5 6 7
FEATURES MICELLAR CASEIN 8-HOUR SUSTAINED RELEASE NO GRITTY TEXTURE
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales
2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017 MUSCLETECH.COM
1ST SET O ZONE
DO THE CLAWS
COME OUT?
COURTNEY I feel that the bikini
division is the cattiest, where some
girls won’t talk to one another. It’s like,
why? I feel like, me, I get along with
every single athlete. I’m never rude.
That reminds me of high school
stuff and not how I’d like to represent
the IFBB.
ANGELICA Thank God, no.
Backstage the feeling is nothing is ever
going to happen until we line up—then,
OK, it’s on. But when we’re backstage,
we kind of have fun. So, I can’t
complain. I’ve never had this problem.
GETTING R-E-S-P-E-C-T
COURTNEY I do feel like we’re
getting more respect. I feel like the
bikini girls are setting a more athletic
but feminine look. It’s showing you
can’t just go and do yoga and train a
couple of times a week. We train five,
six, or even seven times a week like
any other athlete.
ANGELICA I think the respect is
growing for sure. More people from
outside the bodybuilding world come
up and say how much they see how
hard I diet, how dedicated I am, and
how I’m giving it 100%.
FAKERS BEWARE
COURTNEY I don’t like to bash
anyone. Whatever you think the ideal
look of fitness is to you, whether
it’s vegan, competing, having a fake
butt—or whatever. Of course, I
don’t think Photoshop sends the
right message, because it portrays
something fake or false to the
audience. At the end of the day, as
I said, whatever you think fitness
BIKINI RUMBLE do what other people want to do should be is what you should follow.
Bikini O champ Courtney King and unless I put my foot down. ANGELICA I feel a little down
Angelica Teixeira, who avenged ANGELICA My feet! I don’t like sometimes, because I see some
her 2016 O runner-up by beating King my feet. people faking the fitness lifestyle. I’m
earlier this year at the Bikini International not saying everybody is like this, but
(by one point!), open up about their UNDER PRESSURE some people put on gym clothes, act
newfound rivalry. COURTNEY Pressure fuels like they are going to exercise, but
me. When you’re on top, everyone they aren’t. They take a [fake] picture
BIGGEST FEAR IN LIFE wants to knock you off. I did the and buy followers and do very well.
COURTNEY KING Not doing Arnold, and I did have pressure. Sadly, most people can’t see what’s
something I’m truly passionate about. People were asking me, “Why are you going on. I like to go to the gym
A goal for me beyond the stage would doing the show?” I said, “To prove I and build muscle. That’s why I love
be to focus on the bigger picture by could still do it!” I actually got bodybuilding. I have nothing against
helping people with holistic nutrition second to Angelica, but that is gonna these people, but at least be real.
and pursuing what I really want to do fuel me so much more for the Like, “OK, I bought it; this is an
beyond competing. Olympia. Don’t look outside at implant.” Because if you are telling
ANGELICA TEIXEIRA I’m very anyone else, stay in your own head, your followers and you’re giving them
close to my family, so to lose and just focus on yourself, you a booty workout to get a booty like
someone very close. So, you know, can push past pressure and yours, but you bought it, how is that
the only thing that I really fear in produce results. a good message? Photoshop is also
life is someone that I really love ANGELICA I don’t worry about an issue. It gives the illusion of a
could die. Thank God that everybody who is going to be there. We have perfect body. I go to the gym no less
is healthy. social media, of course, so I see than five times a week, and it’ll never
PER BERNAL
other photos that come out. But I’m be perfect. With a touch of the mouse,
IF I COULD CHANGE... never trying to compare myself to [some of the stars on social media]
COURTNEY Not being such a them. I like to keep focused on myself will be perfect. A lot of followers
people pleaser to everyone. I tend to and try to do my best. believe it and give up.

CUTTING-EDGE TECHNOLOGY WITH
EXPLOSIVE
ENERGY & THERMOGENESIS
MICROBEAD TECHNOLOGY™
An elite physique isn’t given to you – you have to

build it. Push yourself past your limits with the help
of Hydroxycut® Super Elite. With a never-before-seen
combination of ingredients and new, cutting-edge Smart
Release Microbead Technology™, this powerful formula
delivers encapsulated active ingredients in a rapid-
dispersing liquid compound. Experience the ultimate
neurosensory, amplified thermogenesis and extreme
energy boost after just one dose! Trust Hydroxycut®
Super Elite to help you build the body you want today.
n
r
10 10.95 lbs.
WEIGHT LOSS (LBS.)
LOSS
®
n a
®
S
Based on AC Nielsen FDMx sales data for Hydroxycut® caplets.

1ST SET O ZONE
Presents
AMATEUR
LAS VEGAS
2017
AMAZON SPORTS NUTRITION

SPONSORS 2017
OLYMPIA RETAIL GIANT
AMAZON IS TITLE
WEEKEND!
SPONSOR OF THE
FITNESS INDUSTRY’S A FREE VIP TRIP
BIGGEST EVENT TO THIS YEAR’S
MR. OLYMPIA,
taking place Sept.
THIS YEAR’S SHOW is shaping up to be At the Olympia Expo, which boasts 14–17 in Las Vegas.
the biggest ever with reigning, six-time Mr. 500,000 square feet of the Las Vegas The winning package
Olympia Phil Heath trying to defend his title Convention Center, health and fitness includes reserved VIP
over a loaded lineup of hungry challengers to enthusiasts from all over the world can seating, early entry to
win his seventh straight Sandow. Plus, Flex discover the latest in sports nutrition, try the Olympia Weekend
Lewis goes for his sixth straight 212 Olympia the newest workout gear, and meet Expo, early entry to
win, while Oksana Grishina (Fitness Olympia), superstar bodybuilding and fitness athletes, Meet the Olympians,
Juliana Malacarne (Women’s Physique as well as celebrities like Hollywood mega hotel, airfare, and
Olympia), and Jeremy Buendia (Men’s movie star Dwayne Johnson and others more! For details on
Physique Olympia) go for four, and Latorya in person. With a record-setting 60,000- how to enter, go to
Watts (Bikini Olympia), Danny Hester (Classic plus in attendance and more than 1,100 FLEXonline.com/
Physique Olympia), and Courtney King (Bikini exhibitor booths last year, the Olympia Expo olympiacontest. For
Olympia) try to defend their titles. continues to grow as even more more on the Olympia
Also, the first-ever Amateur Olympia in fans and brands are expected in 2017. itself, check out
the U.S. will be held Sept. 14 at the Orleans “Amazon is the world’s premier online mrolympia.com.
Hotel and Casino Showroom. This landmark retailer, and we couldn’t think of a better
contest is open to NPC- and IFBB-registered sponsor for Olympia Weekend,” said AMI
competitors from across North America, Chairman, CEO, and President, David J.
South America, Central America, and the Pecker. “Amazon has shown they are behind
Caribbean, with two IFBB Pro League cards the sport of bodybuilding and the fitness
PER BERNAL; ERICA SCHULTZ
up for grabs in each division for the overall and wellness culture that has grown with it.
winner and first finalist: bikini, bodybuilding, Amazon will surely take Olympia Weekend to
classic bodybuilding, classic physique, and the next level, and we look forward to its
men’s physique. continued involvement.”

MORE EXPLOSIVE
THAN EVER!
Ten years ago, MuscleTech® researchers
redefined the pre-workout category. Now
they’ve done it again with VaporX5™ Next Gen
– the ultimate pre-workout experience! This
powerful 5-in-1 formula delivers explosive
energy, an intense sensory experience,
enhanced strength and performance, plus
1 scientifically proven musclebuilding power! It
also contains the research-backed ingredient
Nitrosigine® to increase plasma nitric oxide
levels for powerful pumps. So build more
1
muscle and crush through every single rep
with VaporX5™ Next Gen! Try it today!
FIND THE VAPORX5TM THAT SUITS YOU

™
VAPOR
™ ™
VAPOR VAPOR
APO
POR
1
Per 2 scoops NEURO RIPPED
ENERGY
NEUROSENSORY
ENDURANCE
MUSCULAR
POWER
PUMP
FROM L-CITRULLINE
PUMP
ALSO AVAILABLE: FROM NITROSIGINE ®
CREATINE
VaporX5™ RIPPED SPECIAL MONOHYDRATE
This powerful formula combines

more than just pre-workout and sensory FUNNEL
ingredients to deliver a truly complete SCOOP MODERATE ADVANCED EXTREME
experience unlike anything you’ve
tried before! VaporX5TM Next Gen
provides you with a
brand-new funnel scoop.
It allows you to measure
ALSO AVAILABLE: out the powder and easily
dispense it for on-the-go
VaporX5™ NEURO convenience!
AVAILABLE IN 6 DELICIOUS FLAVORS:
This potent formula delivers a supercharged
neurosensory matrix, powerful pumps and
scientifically tested musclebuilding power,
plus extreme energy to get you amped up
for your toughest workouts! Blue Raspberry Fruit Punch Icy Rocket
Fusion Blast Freeze ® Watermelon Pineapple Lemonade
EXTREME ENERGY & SENSORY INTENSE PUMPS ENHANCES STRENGTH
1ST SET ASK MERLIN BY ERIC “MERLIN” BROSER
Follow on Instagram:
@coachericbroser
FLYING SOLO
INTENSITY
TECHNIQUES FOR 2
TRAINERS WHO solo in the gym, such as not being
WORK OUT ALONE able to utilize certain effective 2
intensity techniques (like forced
reps or negatives) and needing to
stop short of complete failure on 2
major exercises like bench presses,
leg presses, and squats—but this
certainly does not mean you cannot
still train “balls to the wall,” my friend!
While I have had several
amazing training partners in my
DO YOU FEEL ONE CAN 25-plus years in the gym, I have lifted
MAKE IT TO THE HIGHEST on my own for the majority of my
LEVELS OF BODYBUILDING career and yet managed to win
WITHOUT HAVING A several titles, earn a natural pro
/
TRAINING PARTNER? I card, and carve out a successful ³
DESPERATELY WANT TO career in the fitness industry.
COMPETE SUCCESSFULLY The keys to attacking the
AND MAKE A NAME FOR weights all by your lonesome lie in
these three vital things: 1) choosing
MYSELF IN THIS INDUSTRY, the right exercises—dumbbell
BUT MY PARTICULAR JOB movements, machines, cables, In fact, I can honestly say
FORCES ME TO TRAIN IN 2) utilizing intensity amplifiers that do that my most intense, gut-wrenching,
THE MIDDLE OF THE NIGHT not require the aid of a partner vomit-inducing workouts have taken
WHEN EVERYONE ELSE IS (cheat reps, partials, rest-pause, place while training all alone, with loud
FAST ASLEEP. supersets, dropsets), and most music blasting in my ears, blood
Before I explore this interesting important, 3) learning to be 100% rushing through my veins, and no
query further, I will cut to the chase self-motivated while consistently knowledge of anything else going on
and tell you straight away that you fostering the necessary drive/ around me! So stop worrying about
JASON BREEZE
most certainly can be a successful, passion to push yourself to your not having a partner and instead
high-level bodybuilding competitor/ utmost limits in the gym day in and day embrace and appreciate getting to
champion while training all by out. In bodybuilding, it is the individual face the battle with iron all on your
yourself! Of course, there are who is singularly responsible for his/ own, because your greatest ally in the
obvious disadvantages to flying her own success or failure. gym is none other than you.

THE PERFECT FUEL TO HELP
BUILD
THE BODY YOU WANT
GET THE GAINS YOU WANT AND

THE PERFORMANCE YOU NEED
Gain more muscle and strength with Amino Build® Next Gen.
This advanced BCAA+ formula contains clinically-backed
key ingredients that will enhance your muscle, strength and
performance! And on days you need an extra boost, you can
trust Amino Build® Next Gen Energized. It contains a naturally
sourced dose of caffeine for enhanced energy and focus.
Amplify your performance with Amino Build® Next Gen today!
Lean Body Mass Gained in 6 Weeks

3.75 lbs. Study subjects using the
4 same clinical dose of
betaine in Amino Build®
3
Next Gen put on 3.75 lbs.
2 of lean muscle in 6 weeks
in leading university
1 research published in
the Journal of the
International Society
Amino Build® Next Gen of Sports Nutrition.
Subjects built
NEW! AMINO BUILD® 3.75 lbs. of
BCAAs
NEXT GEN RIPPED
lean muscle
4g
Leucine
Shown to boost
strength by 40% 2.5g
Betaine
First dose boost 0mg

Caffeine
in endurance
Per 2 scoops Per 2 scoops
1ST SET ASK THE CHAMP BY FLEX LEWIS, FIVE-TIME
OLYMPIA 212 SHOWDOWN WINNER
GROWTH
INDUSTRY
THE 212
O CHAMP
EXERCISES
HIS BUSINESS
ACUMEN
YOU LAUNCHED
A NEW COMPANY
AT THE ARNOLD
CLASSIC. WHAT
IS THE NEW
COMPANY AND
HOW MANY
DIFFERENT
BUSINESSES
DO YOU HAVE?
I’ve enjoyed working on
the entrepreneurial side
of the industry and take
some pride in the
companies I’ve been
involved in creating.
Bodybuilding has been
at the center of it all.
Here’s a quick overview:
At the 2017 Arnold, Arsenal Strength Sinister Labs The Flex Lewis
my business partner, (myarsenalstrength (sinisterlabs.co), which brand (flexlewis.net)
Scott James, and .com) offers American- is branded as the includes Project Flex,
I were showcasing a made gym equipment, world’s first hardcore the Flextraordinary
new company, Dragon specializing in strength food company, is a label, my training DVDs,
Neutraceuticals performance. It’s functional food accessories, clothes,
(dragonnutra.com), a line of ergonomically company. Basically it’s and all that stuff that
which specializes in designed equipment, food for people who has to do most directly
topical creams. like plate-loaded, train: caffeine-infused with my own career.
We have products such pin-select, specialty spreads and powders. The website is a place
as PharmaLean, an benches, which There are almond and where fans can find out
CHARLES LOW THIAN
anticellulite firming are fully adjustable. peanut spreads and the latest in regard to
cream that is available in Arsenal Strength chocolate and honey what irons I’ve got in the
a roll-on form and in a offers gym design powders, and it comes fire, whether it’s social
precision pen, and services, too, and in flavors like Caramel, media, charities I’m
PharmaFreeze, which is there’s also a lot of Vanilla, and White supporting, or events
a topical muscle rub. amazing apparel. Chocolate. coming up.

THE CLEAR PILL THAT DELIVERS
MASSIVE
MUSCLE GAINS
JESSE HOBBS
BODYBUILDER
@jessehobbsbodybuilding
5HDG-HVVH·VVWRU\DW
MUSCLETECH.COM
SUBJECTS GAINED 16 LBS. OF

MUSCLE WITH CLEAR MUSCLE
®
For unprecedented lean muscle gains, Jesse

relies on vigorous training and the most effective
musclebuilder on the planet, Clear Muscle®. It’s the
first formula ever to contain the extremely powerful
musclebuilding compound BetaTOR®, which
helped hard-training athletes gain 16 lbs. of muscle
in just 12 weeks! Clear Muscle® puts you in the
perfect anabolic state by amplifying protein
synthesis and reducing muscle breakdown, so you
can pack on muscle like never before. There’s no
other supplement like it, and it’s from MuscleTech®!
BetaTOR®
Contains patented
BetaTOR® in a clear
SUBJECTS BUILT 16 LBS. OF MUSCLE liquid pill
16 16.3 LBS. BREAKTHROUGH

RESEARCH FROM THE
Revolutionary formula
14
UNIVERSITY OF TAMPA for the most muscle
Lean Muscle Gained (Lbs.)
12
Unlike other so-called “revolutionary and strength
10 ingredients” that are only backed Supply
8 by animal studies, researchers Clinically dosed based
6
4.6 LBS. at the prestigious University of
Tampa in Florida conducted a on research from The
4
randomized, double-blind, University of Tampa
2
placebo-controlled clinical study
on very well-trained bodybuilders.
Placebo
®
INCREASE MUSCLE SIZE ENHANCE STRENGTH + IMPROVE RECOVERY
BetaTOR® is a registered trademark of Metabolic Technologies, Inc., and use of HMB is licensed from Metabolic Technologies, Inc. Uses of HMB are
covered by pending patent applications owned by Metabolic Technologies, Inc., and U.S. patent number 6,103,764 licensed by Metabolic Technologies, Inc.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017
1ST SET RETRO ATHLETE BY GREG MERRITT
FRANCIS
BENFATTO
THIS PARADIGM
OF CLASSICAL
BODYBUILDING WAS
BOTH BEHIND AND
AHEAD OF HIS TIME
BORN IN 1957, Francis

Benfatto was a man out of time
when he made his pro debut in
1988. If he had been born a
decade prior, his classical
physique may have allowed him
to challenge the similarly
constructed Frank Zane for the
Olympia title. And if he had been
born three decades later, he
might be a favorite for this year’s
Classic Physique
FLEX FACT Olympia. Instead,
IN THE 1992 O, over 19 pro shows
BENFATTO from 1988 to
BEAT FUTURE 1993, the 5'6"
EIGHT-TIME Frenchman
MR. O RONNIE struggled to carve
COLEMAN.
BENFATTO
out his own niche ON BICEPS
as size standards TRAINING
expanded. He found his greatest
success on the Olympia stage,
finishing sixth in the drug-tested
1990 O and seventh the following
year. Always, he maintained his
classical shape: narrow hips,
V-shape torso, flowing lines,
artistic poses. His legs lagged,
but his delts and arms could win
shots. In 2006, at age 48 and after
13 years away from the stage (and
a torn pec), he made a surprising
comeback in the Australian Pro,
finishing a respectable sixth and
CHRIS LUND
leaving us to wonder what

could’ve been if only he’d been
born earlier or later.

CHEST DAY
’Twas the morning of chest day
excitement in the air!
Until I HOPPED IN THE shower
no hot water in there!
I MADE A big breakfasT, a super clean meal
Then MY dog EATS it all - another ordeal
For better results, I KNOW energy is KEY
®
That’s why MuscleTech Protein Cookies
are THE SOLUTION FOR ME!
iEarnedIt
ALSO AVAILABLE IN THESE DELICIOUS FLAVORS:
18g WHEY 8g GLUTEN

NO ARTIFICIAL
COLORS OR
TRIPLE PEANUT BUTTER BIRTHDAY
PROTEIN
PROTEIN
PRIMARY SOURCE FIBER FREE FLAVORS CHOCOLATE CHIP CAKE
AVAILABLE SOON!
1ST SET
DANY
GARCIA
WHICH DO YOU RELY
ON MORE, FREE
WEIGHTS OR
MACHINES? WHY?
On most occasions,
my workout routines
are balanced equally
between both. Many
times the amount of
weight and joint stability
I require for the
movement will dictate
whether I will need to
move to a machine.
DO YOU WORK OUT IN

THE MORNINGS OR
EVENINGS? IF IN THE
MORNINGS, DO YOU
EAT BEFOREHAND?
I always look to
train in the morning,
approximately an hour
after eating. Getting that
done early clears the
way for everything else
RHODEN
I hope to accomplish
during the day.
A LOT OF US WERE EXPECTING TO too much time away from my family

SEE YOU AT THE ARNOLD CLASSIC after too much time away already.
IN COLUMBUS. WHAT HAPPENED? I have a 21-month-old toddler at
I never requested to compete at the home, and I wanted to be around
2017 Arnold Classic in Ohio—that was more for her.
just a misunderstanding. Early on,
my name was put on the list in error. WE HEARD YOU WENT TO
I competed at the Olympia Europe DISNEYLAND. ARE YOU A
after a very busy end of the season, ROLLER-COASTER FAN?
and to be in the Arnold Classic The fastest ride I go on at Disneyland
I would have had to jump back into is the Pirates of the Caribbean. You’ll
prep in January. It was going to be never catch me on a roller coaster.
FROM TOP: ALEX ARDENTI; JAMES PATRICK; PER BERNAL
WILLIAM BONAC

FOR ME, SUCCESS IS BEING
BIGGER
& STRONGER THAN EVER
AJ SHUKOORI
IFBB PRO
@AJFitnow
Read AJ’s story at
MUSCLETECH.COM
GET BIGGER & STRONGER THAN EVER

WITH MASS-TECH® EXTREME 2000
For AJ, size and strength matters most. This is why he takes
MASS-TECH® EXTREME 2000 – the ultimate 100% whey
protein+ mass gainer. This supercharged 5-in-1 formula is
designed for the extreme hardgainer. It’s a scientifically
superior formula to help build the size and strength you’re
looking for. Plus, it contains no inferior protein sources and
has proven musclebuilding ingredients. MASS-TECH®
EXTREME 2000 has everything you need to bulk up, pack
SUPERIOR
GAINER
FORMULA
80g
High-Quality
Protein1
8.2g
10g
Musclebuilding
Creatine
Calories1
5X
6.8 lbs. BASED ON RESEARCH AT A LEADING
Over
400g
Gains in Body Mass (lbs.)
7
In an 8-week study, subjects consuming a
THE
6
5
Multi-Phase
Carb Complex
4
3
MASS 1
When mixed with 20 oz.
® of skim milk.
2 EXTREME 2000 combined
1 with 20 oz. of skim milk) to their regimen.
The results were examined and, on
average, subjects gained 6.8 lbs. of mass
Calories in Mass-Tech® Control
Extreme 2000 & skim milk while control subjects gained 1.3 lbs.
Triple Chocolate Delicious

Brownie Milkshake Strawberry
EXTREME MASS GAINS EXPLOSIVE STRENGTH UNBEATABLE 5-IN-1 FORMULA
1ST SET WEIDER ATHLETES WEIGH IN
STEVE KUCLO
AS YOU’VE GOTTEN
OLDER, WHAT SORTS
OF MODIFICATIONS
HAVE YOU MADE TO
YOUR DIET?
One of the things I have
noticed is that my
appetite is not quite as
strong as it used to be
when I was in my early
20s. Now I still eat
a lot of food, but as I
have put on more and
more muscle over the
years and “muscle
maturity” kicked in, I find
I don’t quite need as
much food to maintain
my muscle mass.
Now, I do have a
really good metabolism,
so I have to make sure I
eat a lot or I will lose
weight quickly. I adapted
in ways that I don’t eat
as much protein as I
used to, but my carbs
are much higher than
they used to be. I can
handle a lot of food now
and stay leaner, and I
believe that comes with
conditioning over the
years. I recall after
bodybuilding shows I
gained anywhere from
20 to 40 pounds within a
week—not fun! Now
after a show if I have a
few meals, I may go up
only five or 10 pounds.
Learning and listening to
my body over the years
is key!
JUAN MOREL
PAVEL Y THJALL; PER BERNAL
Have a question for our Weider Athletes? Ask it on the FLEX Facebook page for a chance to see it here.

IN THE SPOTLIGHT THIS MONT
H
THE NEXT
EVOLUTION IN THE FIRST
WEIGHT LOSS QUINTUPLE
Hydroxycut Hardcore®
PRO-HORMONE
Next Gen is an evolution in STACK!
weight loss. Key ingredient
C. canephora robusta helped Monster Plexx® by Innovative
subjects lose 10.95 lbs. in 60 Labs is one of the few legal
days with a low calorie diet pro hormone complexes
and 3.7 lbs. in an 8-week study that can actually give you
with calorie reduced diet and intense gains in strength and
moderate exercise. A precise size that you are looking for.
dose of caffeine delivers Monster Plexx consists of 5
explosive energy and enhanced Pro-hormones combined at
focus and key ingredients high level milligrams (250 total
provide the ultimate sensory milligrams) making it the first
experience! ever “Quintuple stack.”
muscletech.com innovativelaboratories.net
TESTROL® GOLD ES
ADVANCED ESTROGEN
SUPPORT TESTOSTERONE
NOW AVAILABLE IN BOOSTER
Get the Testrol Gold Test Advantage, with GAT Sport Testrol
35 SERVINGS Gold ES. This is GAT’s new, advanced Testrol, the leading
Carnivor Mass is a scientifically-developed highly anabolic dual purpose muscle & performance male supplement
hydrolyzed beef protein mass gainer pumped with 50g trusted by men for years. ES is for Estrogen Support and
of protein, 720 calories and 125g of carbs per serving. Testrol Gold ES advanced formula contains DIM to balance
Plus, there is 0 cholesterol, 0 sugar, 0 lactose, 0 gluten estrogen, optimizing testosterone hormone levels. Plus,
and 0 gelatin. it has PrimaVie®, the highly researched and acclaimed
purified shilajit test booster for increased total testosterone,
free testosterone and DHEA. Naturally support male
performance, endurance, strength, boost testosterone and
help build lean tissue & body mass with Testrol Gold ES.
Visit MuscleMedsRx.com teamgat.com

LIFT TRAINING TIPS
TO POWER
UP YOUR
WORKOUTS
68
Having a big bench press is at the You want to be wide. No, you want Isolate this head of the three-headed
PER BERNAL
top of most wish lists...but does going too to be really, really wide. Neil Hill shows beast known as the triceps to give
heavy do more harm than good for you how to do it with these exclusive, your arms that sleeve-busting,
building massive pecs? Find out here! hard-hitting shoulder workouts. tape-stretching look you desire.
PAGE 72 PAGE 74 PAGE 78
MROLYMPIA.COM 67
LIFT BY GREG MERRITT
abs with any other

body part. Because
you don’t want your
grip lessened when
doing, say, pulldowns,
forearms should be
worked only with legs;
for similar reasons,
calves can be worked
with anything but legs.
Any staggered work
for biceps, triceps, or
deltoids should also not
rob strength from the
bigger body part. So
you can stagger in
pushdowns with legs
but not with chest
presses (which also
work triceps).
In addition, cardio
can be staggered into
your weight training.
Do 10- to 15-minute
sessions of high-
intensity cardio
between body parts.
For example, work
quads, hit the StepMill
for 10 minutes, work
hams, hit the treadmill
for 10 minutes, work
calves, and finish off
with 10 minutes of
elliptical. Instead of 30
minutes of continuous
MUSCLE
tedium, you’ve broken it
into more palatable
pieces and kept your
enthusiasm, focus,
MULTITASKING
and intensity elevated.
And such up-tempo
intervals are better for
burning fat than longer,
lower tempo work.
WITH STAGGERED SETS, YOU WORK There are three ways

TWO DIVERSE AREAS TOGETHER to do staggered sets:
Unrelated Supersets
Alternate a set for a bigger
body part, like the back, with
one for a smaller, unrelated
STOP WASTING that downtime. By (and cooler), but body part, like calves. You
TIME. There’s a lot hitting two body parts “staggered” means you probably won’t want to do
of idleness in a work- in the period that you’d can work a smaller body as many sets for the smaller
out. All those rests normally work one, part by alternating its body part, so simply skip
between sets are you can multitask your sets with only some supersetting one or two
lost opportunities to way to greater gains. of the sets of a bigger exercises. For example, if you
do 16 sets and four exercises
stimulate growth. Of body part. Smaller
for the back, you’ll do 12 sets
course, you don’t want MUSCLE usually means calves, and three exercises for calves.
to take away from the MULTITASKING abs, and forearms,
PER BERNAL
Asymmetrical Combos
muscles you’re resting, As a name, “staggered though it might also Do one set for the smaller
but you can work an sets” is lame. “Diverse mean biceps, triceps, or body part for every two or
unrelated muscle during attack” would be clearer deltoids. You can train more sets for the larger body

VALUE
WORTH ITS WEIGHT IN
GOLD
Compare
& Save
$
24 $
vs. 29 99
97
for
2.2 lbs.
for 2.0 lbs.1
24% Savings!
uble Rich h
10% FREE
Premium protein at a value price.
MUSCLETECH.COM
1
Compared to other whey protein products at specialty sports nutrition retailers.
LIFT TRAINING STYLES
part. For example, complete
First, if done incorrectly stations may be far
one set for abs between
every two sets for arms, and
it can rob valuable apart. Sometimes
after 12 sets for bi’s and 12 recovery time and you can do both in the
for tri’s, you’ll also have strength from one or same spot. Other times,
cranked out 12 for abs. This both areas. To prevent because you won’t have
is the classic method of this, stick to our a lot of time to wait,
staggering. prescriptions for prepare to change it up.
Between Exercises staggering calves with If you were staggering
Perform one set for a smaller upper-body muscles, in standing calf raises
body part between exercises
forearms with lower- but someone has
for larger body parts. For
example, throw in a wrist
body muscles, and abs staked a claim on the
curl set after completing and cardio with machine during your
every leg exercise, and over anything. Staggering can absence, switch to a
the course of a workout also reduce your focus. different calf exercise.
consisting of four exercises But this often depends
for quads and three for hams, on the workout. If you’re STAGGERED
you’ll squeeze in seven pyramiding up to a SETS BASICS
sets for forearms, almost personal best in the Train a smaller body part
without noticing. during rest periods while
than knocking out squat, don’t crank out
another high-rep set of sets of hanging leg working a bigger body part.
Make certain the smaller
FAST BUT leg raises. This is why raises between every
body part isn’t stressed
NOT FURIOUS too many of us focus two sets. during compound exercises
As with other types of more on the former than Finally, whenever for the larger body part.
multitasking, staggered the latter. By staggering you pair two different Abs, calves, forearms,
sets save time. By filling work for calves, abs, exercises, there may be and cardio are the best
in some of your rest and forearms as well logistical issues. It can candidates for staggered
periods with work, you as cardio, you don’t be difficult to keep dibs sets.
can reduce the length have to slog through a on two gym stations.
of workouts. But focused routine for With staggering, this STAGGERED
perhaps the greater those areas. In essence, is compounded by the SETS TIP SHEET
advantage is the you trick yourself into fact that you may be The classic method of
reduction in tedium. doing the work you might doing multiple sets of staggering is to alternate one
Face it, some exercises have been tempted to one exercise before one set for the smaller body part
between every two or more
are boring. Most of us skimp on or skip. set of another, and,
sets for the larger body part.
would rather be doing There are potential because you’re working Try to plan combinations
heavy incline presses pitfalls to staggering. diverse body parts, the that you can do in the same
area. For example, dumbbell
flyes and crunches can be
done on the same bench.
Don’t stagger if you need
the rest period to recover
from an exhausting set.
Superset with
Superset with
PER BERNAL

EXPLOSIVE
STRENGTH
& INTENSE
ENERGY
®
Per 2 scoops
BETA-ALANINE
L-CITRULLINE
CREATINE HYDROCHLORIDE (HCL)
Try both delicious flavors!
Only
$
19 97
vs $39 99
for other
pre-workouts1
NEW!
MUSCLETECH.COM
1Compared to other premium pre-workout products respectively at specialty sports nutrition retailers.
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to
present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017
LIFT LAB TO GYM BY BRYAN HAYCOCK PH.DC
LIGHTEN
UP, DUDE!
WHY GOING TOO HEAVY COULD
BE BAD FOR A BIGGER CHEST FINDINGS APPLICATION
To the researcher’s The activation of the
surprise, the chest, chest peaked before
which is normally the reaching 100% 1RM.
prime mover, changes This tells us that the
HYPOTHESIS RESEARCH to a “supportive” prime most efficient way to
The bench press is A study published in the mover when the load train the chest is not
one of the most popular Journal of Strength & reaches maximum. In with maximum loads.
gym exercises. As a Conditioning Research other words, as the To put the focus on
compound exercise, it examined the impact weight increases from building the chest,
brings multiple muscle that increasing loads 80 to 90 to 100% of 75 to 85% 1RM is
groups—including the has on the activation the subject’s 1RM, the best. The authors of
delts and triceps—into and contributions of the chest’s contribution the study also confirm
play as prime movers chest, front delt, triceps, gives way to the front that to protect the
and stabilizers that and lats during the delts and triceps, shoulders from injury
must work together bench press. Subjects which essentially take while maintaining the
to balance, direct performed consecutive over as primer movers. effectiveness of the
movement, and generate sets of a single repetition exercise, the bar should
force. It’s easy to think of a bench press with CONCLUSION be brought down to the
that the activity of the an increasing load As the weight used nipple line, and the hand
primary muscle groups (about 70, 80, 90, and during bench press placement should be
involved would simply 100% of their 1RM) while increases from about within 1.5 times the
PAVEL Y THJALL
increase as the load electromyography (EMG) 70 to 100% 1RM, the biacromial width, or the
increases. However, readings were taken shoulders and triceps width from the far end
recent research calls from the aforementioned become the prime of the right collarbone to
this into question. muscle groups. movers of the exercise. the far end of the left.

LIFT NEIL “YODA” HILL BY NEIL HILL
SHOULDER
SATURATION
WILLIAM BONAC’S 12-WEEK DELT PROGRAM
SINCE HIS FIRST open-class really focused on this year, as

Mr. Olympia appearance as part it will add more maturity and
of Team Y3T in 2014, William width to Bonac’s physique. For
Bonac has grown to become one instance, one Y3T workout might
of the most feared athletes consist of using conventional
onstage in bodybuilding. After his lateral raises superset with
dominating display in 2016 at the partial lateral raises. The next
Mr. Olympia (where he took fifth), workout might focus on lying
we came up with a game plan to cable incline lateral raises. The
improve for 2017. point is, to maximize shoulder
One of the key areas was development there must be a
adding more width to Bonac’s varied use of angles to target the
already freaky deltoids in order to same muscle using the same
emphasize that taper from the exercise. Another important thing
front and back. We also wanted to consider in relation to angles
to bring more width to his upper is range of motion. I will often
back and posterior deltoid tie-in. shorten the range of motion
Bonac is doing in order to keep
Varied Angles the target area under tension.
With Bonac, his Y3T program will
always introduce new angles into Rep-Tempo Manipulation
his workout to not only add width As with all Y3T workouts, one
and fullness to the area but also of the key principles I focus on
emphasize the tie-in across his is prescribing very specific rep
posterior deltoids into his upper tempos. We’ve used a cross-
back. This is an area where we’ve section of more explosive-
WEEK 1 Y3T WEEK 2 Y3T

WORKOUTS
4
Seated Dumbbell Press 3 8–12 Standing Barbell Power Press 6 14–20
3 2
Bentover Lateral Raise 4 8–12 Reverse Pec Deck 4 14–20
4 2
NOTES: Eccentric phase three seconds; NOTES: Eccentric phase three seconds;
rest period between working sets 90 seconds. rest period between working sets 90 seconds.
WEEK 2 Y3T (ALTERNATE) WEEK 3 Y3T
4
Cable Lateral Raise 4 14–20 Seated Dumbbell Press 4 (dropsets) 20–25
4 4
Bentover Cable Lateral Raise 4 14–20 SUPERSET WITH
IAN SPANIER
2 Overhead Cable Crossover 4 20–25

NOTES: Eccentric phase three seconds; NOTES: Eccentric phase three seconds;
rest period between working sets 90 seconds. rest period between working sets 90 seconds.

based tempos to target the still doing Week 1 shoulder THE SCHEDULE
fast-twitch fibers in certain workouts, but we’re investing You can complete this shoulder
workouts and slowed things more of his training time on workout cycle over four weeks,
down significantly in other shoulders in the Week 2 and but the program is designed to
workouts to hit slow-twitch Week 3 ranges. last 12 weeks. Once you have
fibers. Some workouts there will completed all four weeks, repeat
be a range of rep tempos used in Training Frequency the program again for another
order to make a specific area of Bonac will have additional four weeks, then repeat again for
another four weeks.
the deltoids work harder. For posterior-deltoid work to include
instance, the posterior deltoid within back training. This means
is harder to isolate in many that this specific area of his
1
instances, therefore the rep deltoids is being stimulated more
tempo is designed to make this frequently, thus leading to quicker 2 Week 2 Y3T (Alternate)
more achievable. improvements within the area. 3
4 Week 3 Y3T
Rotating Rep Ranges Machines, Cables,
Usually a Y3T split will work over and Free Weights 5
three weeks focusing on lower Cables are a phenomenal training 6 Week 2 Y3T (Alternate)
reps in Week 1, moderate reps in tool for achieving added time 7
Week 2, and higher reps in Week under tension, making them a
8 Week 3 Y3T
3. However, the deltoids have perfect choice for Week 2 and
more slow-twitch fibers than Week 3 Y3T workouts. This lends 9
many other muscle groups. itself perfectly toward maximizing 10 Week 2 Y3T (Alternate)
As a result, to get as much sarcoplasmic hypertrophy.
fullness into Bonac’s deltoids as However, during a Week 1 in
possible—leading to extra width— which we want to be more 12 Week 3 Y3T
we’ve focused on more Week 2 explosive, using free weights and Subscribe to Hill’s free daily e-mails
and Week 3 Y3T workouts. We’re machines is often favorable. at y3tdisciple.com.
LIFT ON TRIAL BY BRYAN HAYCOCK PH.DC
HATE DOING
OPENING ARGUMENTS
Defense: Whether you enjoy
cardio or not, it’s a necessity
for bodybuilders who want
CARDIO BUT
to significantly reduce body fat
in a reasonable period of time.
If the primary goal of doing
cardio is to burn fat, as opposed
WANT TO
to increasing aerobic endurance,
one should perform cardio on
an empty stomach. Insulin, which
is the body’s primary storage
TORCH FAT?
hormone, reduces fat mobilization
and oxidation. Insulin is higher
after eating a meal. Thus,
performing cardio while in a
fasted state should lead to the
highest level of fat oxidation.
FOLLOW THESE TWO SIMPLE TIPS Prosecution: Performing cardio
in a fasted state will not lead to
greater loss of body fat because
the body will adapt, and if you
burn more fat for fuel during
a given time period, you will just
burn more carbohydrates and
less fat later in the day.
EVIDENCE
Studies have shown that performing
a single bout of exercise in the fasted
states increases fat oxidation compared
with the same exercise in a fed state.
Research has shown that exercise
can increase 24-hour fat oxidation
but only if it is performed before eating
the first meal of the day.
A study looking at changes in body
composition over the course of four
weeks of training in a fasted and a fed
state failed to show statistically
significant differences between fed
and fasted cardio.
Though not statistically significant, the
same study did show 60% greater fat
loss in the fasted group compared with
the fed group over four weeks, even
though caloric intake was matched.
VERDICT
In general, doing your cardio on
an empty stomach will enhance
fat burning compared with cardio
done after a meal.
SENTENCING
Doing cardio before the first meal
of the day, when insulin is lowest,
reduces fat mobilization and
oxidation. When you first begin
your diet, do your cardio on
an empty stomach if possible.
Then, as you get closer to the
show and your body fat is low,
PER BERNAL
switch to doing cardio after a

small meal in order to preserve
muscle mass.

LIFT CROSSHAIRS BY BRYAN HAYCOCK, PH.D.
triceps means “three heads”—

the medial, the lateral, and
the long head. The long head
is arguably larger than the
other two, so focusing on it
is a good way to develop
triceps mass. To place more
emphasis on the long head,
use movements with arms
extended above your head,
such as overhead triceps
extensions. This places the
long head in a stretched
position. Another good way
to activate the long head is

to use an exercise that forces
you to resist arm abduction
(that is, pulling the arms
away from the body). Two
examples of this would be
triceps kickbacks and
pushdowns with elbows held
in front of the body. Both of
these cause the long head
to contract in order to keep
the upper arm stationary
during the movement.
Alternatives: Lying triceps
extensions with arms angled
overhead. Overhead triceps
extensions using midcable
with a forward-leaning body
position.
When to focus on the long
head: Train underdeveloped
muscles at the beginning
TITANIC
of your workout. Warm up
TRICEPS the elbows with pushdowns
Although muscle shape before going heavy.
is largely determined by Form and function: The
TRICEPS
genetics, ensuring that origin of the long head is on
each portion, or head, of the infraglenoid tubercle of
a muscle group is fully the scapula (the underside
developed will go a long of the shoulder blade near
KEVIN HORTON
way toward equalizing the shoulder joint). The

the differences among insertion is at the olecranon
FOCUS ON THE LONG them. The triceps are a process of ulna (the back
HEAD FOR KING-SIZE ARMS good example. The word of the elbow).

Also available in:
Amino Build® Next Gen Energized #Shatter SX-7® Premium 100% Whey Protein Plus Isolate Premium 100% Whey Protein Plus
During Workout/Increase Energy Pre-Workout Post-Workout/Anytime Protein Daily Protein
WE’VE GOT YOUR WORKOUT COVERED!

MuscleTech®, America’s #1 Selling Bodybuilding Amino Build® Next Gen Energized
Supplement Brand, has teamed up with FOCUSV During Workout/Increase Energy | 50 servings : Amino BCAAs plus energy
Sam’s Club to deliver more of what
you love at a value price you deserve! #Shatter SX-7®
Introducing our all-new family of products ENERGYV Pre-Workout | 50 servings: Explosive energy
that meet all your supplement needs — at
a club price that can’t be beat! Premium 100% Whey Protein Plus Isolate
STRENGTHV Post-Workout/Anytime Protein | 3 lbs: No artificial colors or flavors
Sam’s Club is your one-stop shop for all your premium Premium 100% Whey Protein Plus
MuscleTech® sports nutrition needs at club prices. MUSCLE Daily Protein | 5 lbs: America’s best value on protein
NEW
BOTTLE FORMAT
www.SamsClub.com
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale
dollar sales 2001 to present. Read the entire label and follow directions. © 2017
Exclusively at
ADVERTISEMENT
®
FOOD & SUPPS
NUTRITION TIPS TO FUEL TRAINING AND GROWTH
88
SALLY WILLIAMS/GET T Y IMAGES
Not into cabbage? Then try Who isn’t sweet on tasty Try Pre W.O. from Dymatize
bok choy, the Chinese version, with sweet potatoes? Eat for energy with for explosive training sessions and
good old chicken, for a healthy meal. these five simple recipes. eye-popping muscle gains.
PAGE 84 PAGE 86 PAGE 92
MROLYMPIA.COM 83
FOOD & SUPPS MEAL OF THE MONTH BY DAVE RUEL
CHICKEN
BOK CHOY
SAUTE
INGREDIENTS
CALORIES
DIRECTIONS
PROTEIN
CARBS
FAT
ABOUT THE CHEF
84 | JULY/AUG ’17
The secret is out.
There is an elephant in the room that many competitors don’t want us
to talk about. It’s the supplement industry’s dirty secret of "prop blends.”
Many brands use proprietary blends to hide the fact that their formula
contains very little of the key active ingredients. Some brands will create
the illusion that they use proprietary blends to prevent competitors
from stealing the details of their “exclusive” formulas. If their formulas
were so great, wouldn’t they want customers to see them?
You spend your hard-earned money on supplements expecting to get

what you’re paying for. You deserve to know exactly what you are
putting into your body.
As an innovative world leader in sports supplements with 100%

transparent formulas and clinically-dosed ingredients, we are dedicated
to disrupting the industry and empowering consumers to be able to
choose potent supplements that actually contain what they say they do.
Discover the truth: Nutrabolics.com/pages/knowledgeispower

FOOD & SUPPS 1 FOOD, 5 WAYS BY ROCCO DISPIRITO
A-OK
POTATOES
SERVE THEM
Peel a sweet potato, then

grate on a box grater’s large
holes. Place potato on a plate
EAT FOR ENERGY WITH and stir in 2 tbsp water.
Season with tsp ground
THESE FIVE TASTY nutmeg and salt and pepper
AND HEALTHY RECIPES to taste. Cover with wax
paper. Microwave until soft,
about 5 minutes.
1 2 3 5
NUKE THEM INTO COOK A EAT THEM MAKE A
CHIPS SPAETZLE GRILLED TRUFFLE
Spray a plate with nonfat Blend 1 cup peeled grated Preheat grill to high. Peel a Place ½ cup peeled grated
cooking spray and sprinkle sweet potato, 1 tbsp cold sweet potato, then cut into sweet potato in a bowl and
with a dash of Old Bay water, ¼ cup egg-white ½-inch-thick disks. Lay them microwave 2 to 3 minutes.
Seasoning. Peel a sweet powder, and salt and nutmeg on grill, spray with nonfat Stir in 2½ tsp cocoa powder,
potato, then slice inch to taste. With a spatula, push cooking spray, and season 2 packets monk fruit powder,
thick with a mandoline. mixture through a colander with salt and pepper to ½ tsp coconut oil, and salt to
Place slices on plate in a and into a pot of 6 quarts taste; grill 2 minutes per taste; freeze 4 minutes. In a
single layer. Sprinkle with boiling water. Cook 10 side. Mix ½ tbsp coconut separate bowl, combine
Old Bay and microwave seconds; drain. Cook spaetzle nectar with ½ tsp minced red 2¼ tsp shredded coconut and
GET T Y IMAGES
for 1 minute. Flip chips over on a skillet until lightly jalapeño. Drizzle over disks. ½ tsp erythritol. Form potato
and microwave for an browned. Add chopped sage, Top disks with 1 tbsp plain mixture into 2 balls, place in
additional minute. Repeat spinach, and chicken stock. fat-free Greek yogurt and shredded coconut bowl, and
process for remaining slices. Cook until stock thickens. 3 tbsp pumpkin seeds. coat completely.

FOOD & SUPPS ASK THE R.D.
I DON’T LIKE SPORTS

DRINKS OR ANY OF
THAT SUGARY STUFF.
ARE THERE ANY FRUITS
I CAN HAVE POST-
WORKOUT INSTEAD?
—MICHAEL A., CARMEL, IN
CARBOHYDRATES session. “Fruits provide

are very important for the necessary carbs,
stopping the catabolic as well as nutrients,
effect that training which are great for
causes. Consume them your body, like fiber,
as soon as possible vitamin C, and a whole DID YOU
after training—if you go slew of other powerful KNOW?
without them for more vitamins, minerals, and
than a couple of hours antioxidants,” Mohr says.
after your workout, the It’s also always
window that allows for preferable to take in
your best gains closes some natural sugars
until your next lift. rather than the
There’s another processed sugars like
reason, too. If you’re high-fructose corn
training hard, you’re syrup that are added
depleting your muscles’ to most sports drinks.
glycogen levels, which If you can supplement
need to be replenished. the fruit with a
This necessitates taking protein shake made
in carbs—with some with skim milk (which
protein mixed in—so provides more helpful
you can refill glycogen carbs through lactose)
stores and be fully it should provide
recovered for your next optimal recovery. Or,
session. (Recommended as Mohr suggests, just
carbs-to-protein toss the fruit into
ratios usually range the blender while you
from 2-to-1 to 4-to-1.) make your post-
According to dietitian workout shake. Greek
Chris Mohr, Ph.D., yogurt with fruit is
sports drinks are a another option.
good choice for As for which
endurance athletes, but particular fruits to go
fruit is better after the for, check out our
average weight-training suggestions below.
FIVE TO TRY
ORANGES BANANAS PINEAPPLES STRAWBERRIES KIWIS

SAM K APL AN

FROM AMERICA'S #1 SELLING BODY BUILDING SUPPLEMENT BRAND
Justin Hook
Build more muscle and increase strength with Six Star ® SIX STAR@ AMBASSADOR
@jhook25
100% Whey Protein Plus – enhanced with core ingredients
to deliver results better than regular whey. The choice of
elite athletes, this premium shake's protein is ultra-filtered
to reduce fat, lactose and impurities. Plus, it’s from the
makers of MuscleTech® – America’s #1 Selling Body 100% WHEY
Building Supplement Brand – so you know it’s a formula PROTEIN PLUS
you can trust. Try it in one of four flavors awarded the
Gold Medal from the American Masters of Taste.
60g of premium whey

protein – ideal for flexible
dosing (per 2 scoops)
Ultra-filtered to reduce fat,

lactose & impurities
70% more muscle with

clinically studied core
ingredients1
1
FAST-ABSORBING, HIGHER PURITY 8-HOUR SUSTAINED-RELEASE PROTEIN In a 6-week study, subjects using the
core ingredients in Six Star ® 100% Whey
Delivers 100% instantized, microfiltered Delivers premium protein and 100% Protein Plus with a training program
whey protein with zero trans fat that is sustained-release casein, which helps gained 70% more muscle than subjects
easy to mix, digest and absorb. feed your muscles with a continued flow using regular whey protein (8.8 vs. 5.1 lbs).
of amino acids.
Available in: Available in: Available in:
DECADENT VANILLA TRIPLE TRIPLE VANILLA STRAWBERRY COOKIES

CHOCOLATE CREAM CHOCOLATE CHOCOLATE CREAM SMOOTHIE & CREAM
PREMIUM SUPPLEMENTS. SMART PRICE.
#GreatnessIsEarned SixStarPro.com
facebook.com/SixStar @SixStarPro sixstarpronutrition
Learn more about our latest initiative!
MuscleTech® is America’s #1 Selling Body Building Supplement Brand based on cumulative wholesale dollar sales FROM THE MAKERS OF
SixStarPro.com/scholarship 2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017
FOOD & SUPPS 15-MINUTE FEAST BY MIKE MANNAI
STICK ’EM UP
SKEWER THIS CLASSIC
BODYBUILDING STAPLE BY
PAIRING IT WITH A CREAMY
YET HEALTHY TZATZIKI SAUCE
SERVES 1
INGREDIENTS
CALORIES
DIRECTIONS
1.
2.
PROTEIN
3.
4. CARBS
FAT
FLEX |
Javain Wilson
SIX STAR @ AMBASSADOR
@Javain.fit
FRUIT PUNCH
PINK LEMONADE
WATERMELON
ICY ROCKET
40 SERVINGS 40 SERVINGS 40 SERVINGS

BONUS SIZE! BONUS SIZE! BONUS SIZE!
PRE-WORKOUT EXPLOSION PILL

Elevates energy & intensity – with a Energy boost & enhanced mental focus – with 200mg C. canephora robusta – added key
scientifically researched dose of caffeine a scientifically researched dose of caffeine ingredient
For increased strength & pumps – it includes Extreme muscle pumps – with the key ingredient Explosive energy – with a scientifically
creatine and arginine AKG arginine AKG researched dose of caffeine
Muscular endurance – beta-alanine increases Promotes muscular endurance – with patented Ultimate sensory – with precise doses of
muscle carnosine levels to buffer lactic acid CarnoSyn® form of beta-alanine beta-alanine, choline, L-tyrosine and caffeine
GREATNESS IS EARNED PREMIUM SUPPLEMENTS. SMART PRICE.
#GreatnessIsEarned SixStarPro.com
facebook.com/SixStar @SixStarPro sixstarpronutrition
Learn more about our latest initiative!
MuscleTech is America’s #1 Selling Body Building Supplement Brand based on cumulative wholesale dollar sales
®
SixStarPro.com/scholarship 2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017
FROM THE MAKERS OF
FOOD & SUPPS SUPP OF THE MONTH BY ADAM GONZALEZ
DYNAMITE
shows that people with higher
levels of carnosine in muscle
tissue have improved strength
and endurance, leading to better
WORKOUTS
workouts and muscle growth.
Caffeine increases
energy and strength while
burning body fat.
TRY PRE W.O. FROM DYMATIZE FOR Anhydrous caffeine provides
EXPLOSIVE TRAINING SESSIONS greater benefits than other types
of caffeine. Research shows
AND EYE-POPPING MUSCLE GAINS that caffeine improves not only
energy and focus but also
strength, and that it blunts the
TO GET THE MOST FROM These amino acids convert pain associated with training.
your workouts, you need more readily to nitric oxide, the gas
than determination—you also need molecule that encourages blood TeaCrine increases energy
the proper conditions to drive vessels to relax, allowing more levels and fights fatigue.
faster gains. Pre W.O. from blood, oxygen, and nutrients Theacrine is a purine alkaloid
Dymatize is formulated with to flow to working muscle tissue. found in a wild tea plant called
quality ingredients to help you This leads to greater muscle Camellia assamica. TeaCrine, a
train harder, recover more pumps and helps to flush toxins patented form of theacrine, is
quickly, and build more muscle. from your well-trained muscles extracted from this tea and has
for faster recovery. been used in human studies. In
Citrulline and arginine addition to providing more
improve blood flow for Beta-alanine boosts energy for more effective
greater nutrient delivery. strength for greater muscle workouts, it was also shown to
Each serving of Pre W.O. provides stimulation and growth. help lower LDL cholesterol.
8 grams of citrulline malate and Beta-alanine is an amino acid that
1.5 grams of inositol-stabilized combines with histidine in the
arginine silicate (Nitrosigine). body to form carnosine. Research
Each serving of
Pre W.O. delivers all
these ingredients as
well as taurine,
N-acetyl L-tyrosine,
betaine, and theacrine
(TeaCrine), among
others, with only
15 calories per one-
scoop serving. For
best results, mix with
12 ounces of water and
shake until dissolved.
Then consume the
product 15 to
30 minutes before
workouts. Beginners
should start with a
ALEX ARDENTI
half-scoop serving to
assess tolerance.

World’s Best Workout Gear!
NEW
SCHIEK Rx
CROSS TRAINING
KNEE SLEEVES
• PLUSH 5mm Neoprene
for Superior Comfort
& Amazing Support!
• Available in Black or
Hot Pink
• Only $44.95/Pair
COMPETITION NEW
POWER BELT
GET A
GRIPP
USE VERSA GRIPPS
FOR MORE REPS AND
BETTER RESULTS
BY JAMES RILEY
GETTING A
GOOD GRIP is as
important as being able
to maintain that grip
throughout your next
lift. As your workout
progresses and the
weights get heavier, you
can reach a point where
your muscles are ready
for an amount of weight
that your fatigued grip
(or your wrists) isn’t
capable of supporting.
To maintain the
control and balance
needed to maximize the
benefits of each
ensuing exercise (and
lessen the chances of
injury), you can turn to
workout gloves, hooks,
straps, or wrist
supports—or you can
use Versa Gripps
Professional grip-assist
gloves, which combine
the workings of all
those other gym tools
and then add some grip to wrap around the away from the wrist, constant support. The
benefits of their own. bar—enhancing your providing carpal tunnel 1½-inch-wide strap is
control and reducing protection. Versa made with high-density
Solid Grip, any worries you might Gripps can also reduce foam and an adjustable
Easy Release have about fatigue and callusing. hook-and-loop closure
The main goal with any failure impacting your Versa Gripps are and finished with a
grip-assist equipment is workout. good for pushing and stainless steel buckle.
to improve your grip At the same time, a pulling exercises, and Versa Gripps are in
enough to allow you to quick-release feature they’re easy to use the gym bags of pro
lift more weight and makes it as easy to single-handed, which bodybuilders, world-
do more reps without release the bar as can be valuable for any class weightlifters and
the bar moving in your opening your hand—a exercise that calls for powerlifters, and serious
hands, which might feature that the safety- an overhead position. athletes everywhere
expose you to the minded will appreciate When lifting, they’re who demand great
chance of injury. Versa as much as the flexible enough to allow workouts in the gym.
Gripps will lock your grip ergonomically designed you to switch the way Visit the Versa Gripps
PER BERNAL
in place—supported by wrist support that you hold the bar while website for sizing
an extended grip length redistributes the weight maintaining the rigidity information ($55-$57,
that allows more of the to the base of the hand, needed to provide versagripps.com).

Bunny
Azzopardi
Team Nutrishop
Athlete and a
mother of 3
Paul Buceta Photography
Exceptional Service. Top Brands.
GUARANTEED LOW PRICES.

Rapidly approaching 200 locations nationwide, NUTRISHOP is one of the fastest growing national
retail nutrition chains today offering consumers Unparalleled Customer Service, Top Brands and
the Latest Cutting-Edge Nutritional Supplements with a Low Price Guarantee!
OPEN A NUTRISHOP TODAY!

Create your dream job! According to a Harris Interactive survey, 55% of working adults
are in search of a new profession. So why not turn your passion for fitness and nutrition
into your own business? The right concept. The right opportunity. The right time.
Follow NutrishopUSA www.NutrishopUSA.com

YOU?
Ever dream of becoming a personal trainer?
Turn your passion to

profession like ISSA Trainer
Shannon Petralito
“With my ISSA certification I have
built my own online personal
LHG
training and nutrition business for
FX
Pho
both, competitors and the everyday
tog
woman wanting to learn how to live
a healthier lifestyle.” raph
y
—Shannon Petralito, ISSA CFT, SFN
shannonpetralito.com
imon
va S
E
to:
Pho
Impact lives like Web

b
ISSA SSC Ronny Camacho

s
Jame
“For me, and for those I get the opportunity to train,

fitness is life changing. Being an ISSA Certified
Fitness Trainer has given me the opportunity to
touch people’s lives through fitness, motiva-
tion, and mentoring young and old alike.
Whether it’s helping the young athlete
discover his or her true potential at an
early stage of their athletic career;
preparing the high school athlete for
their college journey; or helping an
elderly individual improve their health
to decrease their medications, the reward
of achieving these results is priceless.
en
uy
Ng
at
Nh —Ronny Camacho, ISSA SSC
ronnycamacho.com
• For nearly 30 years, ISSA has provided
fitness education to over 180,000
students and trainers in 92 countries
• Surveys show that the personal training

industry has a high degree of job
satisfaction and is one of the fastest
growing industries
• ISSA provides no-cost educational

support to all of its students, even after
program completion
ISSA.
Nationally Accredited.
Certification to Degree.
Reap the rewards like ISSA

Master Trainer Maurice Smith
“ISSA gave me the opportunity to
share my knowledge of health
and fitness with people who want
to live a healthier lifestyle. My
passion for physical fitness and
assisting others achieve their
fitness goals is truly one of the
greatest rewards of becoming an
ISSA Certified Fitness Trainer.”
—Maurice Smith, ISSA Master Trainer

mauricesmithtraining.com
mention flex1707 1015 Mark Ave • Carpinteria, CA 93013
ISSAflex.com • 1.800.892.4772 • 1.805.745.8111 (intl)

BY JOE WUEBBEN
MROLYMPIA.COM 101
We use machines to build
things every day. Machines
build cars; they build roads;
they build computers; they
build robots. So why not build
your body with machines?
Ask a dozen trend-following New Age trainers this question, and
about 10 of them will respond emphatically, “Because machines
aren’t functional.”
Incorrect. Machines are without a doubt functional—that is,
functional at building lean muscle mass in all areas of the body, in
this instance the pecs. We’re big fans of dumbbells and barbells
on chest day, but we’re also proponents of selectorized chest
press machines, Hammer Strength equipment, and cable-
crossover stations.
Machine presses allow you to overload the pecs without calling
on as many smaller assistance muscles to help balance the load
and keep it on the right path of motion, as is the case with free
weights. More overload equals more growth potential. And cables?
Frankly, we generally prefer them to dumbbells on flye movements
because of the constant tension they provide through every inch
of every rep.
Please, don’t ditch the free weights. All we’re asking is that you
take a month or so to focus on machine moves for your chest
workouts using the following pec-training program. Load up the
weights on machine presses, feel the burn on cable crossovers,
and enjoy your newfound mass before refocusing on dumbbells
and barbell work to build even more size.
MACHINE-MADE PECS PROGRAM

Q Below are four separate
EXERCISE SETS REPS
machine-only chest workouts
to be performed over the Workout 1: All Straight Sets
course of four weeks—Workout
Smith Machine 4 12
1 in the first week, Workout 2 in
Bench Press
the second week, and so on.
4
Q Do the workouts on whatever
day you would normally train
chest. If you typically train Cable Crossover 3 15
another muscle group with the 3
chest (for example, triceps,
biceps, or shoulders), feel free
to train it as you normally would Workout 2: Dropsets
after the chest workout. Smith Machine 4 8
Incline Press
Q These workouts were written
to be your only chest training 4 8
during the four-week period.
However, if you’re dead set on
training your pecs twice per
Low-pulley Cable 3 10**
week and/or refuse to give up
Crossover
free-weight chest exercises for
an entire month, you can add 3
one lower-volume free-weight
PER BERNAL
chest workout to each week as

you wish; just make sure to
space the two chest workouts
at least 72 hours apart to
ensure recovery.
MROLYMPIA.COM 103
HAMMER STRENGTH
MACHINE-MADE BENCH PRESS
PECS PROGRAM HOW-TO Adjust the seat of the machine so the
handles are in line with your middle chest (not down
at your lower chest or up above your shoulders). Sit
with your back flat against the pad, feet on the floor
EXERCISE SETS REPS and grasping the handles. Contract your pecs to
Workout 3: Pre-exhaust + Supersets press the handles out and up (the machine’s fixed
path of motion). Stop just shy of elbow lockout, then
Pec Deck 4 12 slowly lower back down without letting the weight
rest on the machine between sets.
4
HAMMER STRENGTH VARIANTS Hammer
Hammer Strength 3 10 Strength offers chest press machines that mimic
Incline Press incline (as shown below) and decline presses; these
superset with 3 15 are great options, provided the gym you train at has
Cable Crossover them. Utilize whatever Hammer Strength equipment
you can, alternating between different angles on a
regular basis.
Workout 4: Pre-exhaust + Supersets
+ Dropsets
Low-pulley Cable
Crossover
4
4
10
10 SMITH MACHINE
superset with
Hammer Strength INCLINE PRESS
HOW-TO Center an incline bench in a Smith
Incline Press 4 10
machine so that the bar touches your upper chest
3 at the bottom of each rep. Lie back on the bench,
grab the bar outside shoulder width, unhook the
latches, and begin with your arms extended. Slowly
Pec Deck 3 12** lower the bar to your chest, touch down lightly,
then press the bar back up to the arms extended
position without locking out your elbows.
SMITH MACHINE VARIANTS Smith machine

flat and decline presses can be done by simply
adjusting the bench to the appropriate angle and
performing the same motion. When doing this, slide
the bench forward to make sure the bar touches
your middle/lower chest at the bottom of each rep.

MROLYMPIA.COM 105
CABLE
CROSSOVER
HOW-TO
Stand in the middle
of a cable-
crossover station
with D-handles
attached to both
columns at roughly
shoulder height.
Grab the handles,
step forward to lift
the weight off the
stacks, and start
with your arms
extended out to
your sides. With
a slight bend in
your elbows and
your torso upright
throughout,
contract your
pecs to pull your
hands together
out in front of you.
When your hands
meet, squeeze
your pecs for a
count, then slowly
return to the start
position.
CABLE
CROSSOVER
VARIANTS
Crossovers
can and should
be performed
from a variety of
angles to target
all areas of
the chest. Focus
on the upper
pecs by moving
the cable pulleys
to their lowest
settings and
pulling the handles
upward so your
hands meet in
front of your
upper chest. To
target the lower
pecs, keep the
pulleys up high
and bring your
hands together
at waist height.

PEC DECK
HOW-TO Adjust the seat of a PEC DECK VARIANTS
flye machine so that the handles Not all pec deck (also called a
are at chest level. Sit on the seat machine flye) equipment is
with your back flat against the identical, but the basic movement
pad, grasp the handles, and begin is: pulling your arms together
with your arms straight out to the toward the midline of your body.
sides and your elbows slightly Some machines keep the arms
bent. Contract your pecs to bring extended, while others have
your hands together. When your them bent with your forearms on
PER BERNAL
hands touch, squeeze your pecs a vertical pad. Use whatever pec
hard for a count, then slowly return deck or flye machine is available
to the start position without letting at your gym.
the weight rest on the stack.
MROLYMPIA.COM 107
SELECTORIZED MACHINE
CHEST PRESS
HOW-TO Adjust the seat of the machine so that the
handles are outside your chest in the down position.
Keeping your feet flat on the floor and your back
and head against the seat back, press the weight up
until your elbows are extended but not locked out.
Slowly lower your hands to the down position without
letting the weight rest on the stack between reps.
MACHINE PRESS VARIANTS Most selectorized

chest press machines involve a standard horizontal
press that mimics a flat-bench movement, as opposed
to pressing at an upward angle to target the upper pecs.
What can be varied is hand position. Experiment with
placing your hands as wide as possible on the bars and
also in close to hit the chest from different angles.
CABLE FLYE
HOW-TO Place a bench in the middle of a cable-
crossover station with D-handles attached to both
CHARLES LOW THIAN; PAVEL Y THJALL
columns on the lowest level. Grab the handles, sit back on

the bench, and start with your arms extended out to your
sides. With a slight bend in your elbows, contract your
pecs to pull your hands together in a hugging motion. When
your hands meet, squeeze your pecs for a count, then
slowly return to the start position.
CABLE FLYE VARIANTS Flyes can and should be

performed from a variety of angles to target all areas of
the chest. Focus on the upper pecs by using an incline
bench, the middle pecs with a flat bench, and the lower
chest with a decline bench.

AMERICA’S #1 SELLING
REDEFINING RESULTS
ENHANCED MENTAL FOCUS 1 • POWERFUL WEIGHT LOSS 2 • HOURS OF ENERGY 1
“ ®
RICO LOST
FEATURING
WEIGHT LOSS
HD COMPOUND
ENERGY & FOCUS Rico used the key ingredient in Hydroxycut ® HD with diet and exercise,
COMPLEX and was remunerated.
1 Contains caffeine to help enhance focus and increase energy.
2 Average weight loss with C. canephora robusta was 10.95 lbs. in 60 days
with a low-calorie diet, and 3.7 lbs. in 8 weeks with calorie-reduced diet
and moderate exercise.
AVAILABLE AT
Based on sales of Hydroxycut ®-branded products 1995 to present.
HYDROXYCUT.COM
ased on AC Nielsen FDMx unit sales for Hydroxycut ® caplets.
B
The Facebook logo is owned by Facebook Inc.
Read entire label before use. © 2017
GET
RIPPED
…WITH NO CARDIO!
UTILIZED CORRECTLY, THE
SAME BARBELLS, DUMBBELLS,
AND MACHINES WE USE TO
IGNITE HYPERTROPHY CAN
ALSO BE EXTREMELY
EFFECTIVE TOOLS FOR MELTING
BODY FAT LIKE ICE IN A FLAME!

FLEX |
WORKOUT A
EXERCISE SETS REPS REST BETWEEN

SETS
Alternating Barbell Lunge 3
Barbell Squat
Stiff-leg Deadlift 4
Underhand-grip Barbell
Bent Row
Standing Military Press
Narrow-grip Bench Press
Close Underhand-grip
Pullup
Incline Bent-leg Hip Raise 3
WORKOUT B
EXERCISE SETS REPS

Hack Squat 3
superset with Weighted Dip 3
Leg Press 3
superset with Wide-grip Pullup 3
Alternating Dumbbell 2
Bench Stepup
superset with Seated Dumbbell Press 3
Dumbbell Stiff-leg Deadlift 2
superset with Barbell Curl 2
Lying Leg Curl 2
superset with
Standing Two-arm Overhead 2
Dumbbell Extension
Hanging Straight-leg Raise 2
superset with Barbell Good Morning 2
FLEX |
SPEED UP
FAT BURNING
WITH SUPERSETS
AND CIRCUITS.
WORKOUT C
EXERCISE REPS
Deadlift
Incline Barbell Press
Leg Press
One-arm Dumbbell Row
Smith Alternating Reverse Lunge
Wide-grip Barbell Upright Row
Seated Leg Curl
Weighted Bench Dip
Cable Crunch
Close-grip Underhand-grip Pullup
FLEX |
Presents
THE
OLYMPIA
AS THE 53RD MR. OLYMPIA APPROACHES,

The Mr. Olympia is like sex
or, if you prefer, pizza. Even
at its worst, it’s good. But when
it’s great, minds get blown. As we
prepare for the 53rd Olympia on
Sept. 15 and 16, we ranked every
previous Olympia from No. 52
to No. 1. Our judging emphasized
what enthralled fans then and
what’s still captivating today—
epic battles, raging controversies,
new champs, loaded lineups.
And here’s the thing: Our bottom
dozen still serve up Arnold
Schwarzenegger, Sergio Oliva,
Lee Haney, Ronnie Coleman,
and many more legends, just like
our top 10, because the quality
ranges from pretty damn
good to mind completely blown,
unforgettably awesome.
SYMBOL KEY
# AS Arnold
Schwarzenegger
Number of
Competitors CD Chris
Dickerson
DJ Dexter
Jackson
New Winner DY Dorian Yates
FC Franco
Columbu
FZ Frank Zane
Controversial
JC Jay Cutler
Decision
LH Lee Haney
LS Larry Scott
PH Phil Heath
Mr. O’s
Competing RC Ronnie
Coleman
SB Samir Bannout
SO Sergio Oliva
Mr. O’s Winner
RANKINGS
WE RANK THE FIRST 52 BY GREG MERRITT
MROLYMPIA.COM 119
52 & 51 Dickerson (second) and a greatly
improved Tom Platz (third). 42
Interesting, like a train wreck.
1968 1 SO & 1971 1 AS 2004 RC JC DJ
47
Good news: Sergio (’68) and Ronnie at his biggest—nearly
Arnold (’71) in their primes. Bad three bills—overshadowed
news: no one else. Each legend Cutler, just as Cutler
won unopposed. 1989 LH SB
overshadowed everyone else.
Haney’s sixth in a row (yawn) and Show was marred by a unique
another year in which the runner- format, the challenge round,
up couldn’t hang with his width which allowed competitors to
(yawn). This time, in Italy, it was pick poses for duels but mostly
Lee vs. Lee: Haney vs. Labrada. fostered confusion.
46 41
1967 7 SO 1982 CD FZ SB
Sergio’s initial O victory lacked the A previous Mr. O, Zane was

drama of his seizing the crown second, and a future Mr. O,
from Scott. Also, Oliva wasn’t yet Bannout, was fourth, but
mythical. Harold Poole beat him undersized Dickerson’s London
on the first ballot. victory underwhelmed.
50 Rich Gaspari
and Lee Haney
dueled three
1976 7 FC FZ straight years
in the ’80s.
With Arnold retired, Franco finally
rose to the top. He beat Zane, but
the lineup was mass deficient.
49
1966 4 LS SO
Second rendition suffered
45 & 44 & 43 40
COURTESY OF WEIDER HEALTH & FITNESS
sophomore slump. Repeat of Scott (OPPOSITE PAGE,

vs. Harold Poole duel with same TOP LEFT )
result. Scott announced his

retirement onstage.
1986 LH & 1987 LH 1983 SB LH FZ
& 1988 LH SB
Bannout nailed it in Munich
48 Three years in a row, in three

diverse locales, Haney bested
to secure his first (and next-to-
last) pro victory. But he was
Rich Gaspari. Significantly another sub-200-pound champ,
1981 FC CD SB
shorter and lighter, Gaspari and there was a collective
Franco returned at 40. Observers never endangered Haney’s longing for more mass.
claimed anyone else in the top five reign. The closest thing to drama:
should’ve beat him, including Chris Who would finish third?

In the late
’70s, classicist
Frank Zane won
Sandows with
shape and cuts.
39
1985 LH SO
Big lineup, but no one to challenge

Haney. Finishing second was
Albert Beckles. Sergio was eighth,
like the year before, but with
much less fanfare.
38
COURTESY OF WEIDER HEALTH & FITNESS (2); BILL COMSTOCK; CHRIS LUND (2). THIS PAGE: MICHAEL NEVEUX; CHRIS LUND
1973 3 AS FC
PREVIOUS SPREAD, CLOCK WISE FROM TOP LEFT: COURTESY OF WEIDER HEALTH & FITNESS; BILL COMSTOCK;
Only three competitors, but they

are legends: Arnold, Franco, and
Serge Nubret. Probably Arnold’s
best look.
37 & 36 & 35
1977 8 FZ & 1978 9 FZ
& 1979 FZ CD
These were the last three O’s with
two classes, so lightweight Victor
Zane—a paragon for today’s men’s
physique division—was pitted
against the heavyweight champs,
Robby Robinson in the first two
and Mike Mentzer in the third.
Those annual duels in Columbus,
OH, delivered drama, but the
lineups were otherwise shallow.
34 33 Kevin Levrone (second), Chris

Cormier (third), or Dexter Jackson
(fourth)—could overtake the
2002 RC DJ
champ. The contest launched
2015 PH DJ
A year of missed opportunities. Günter mania when Günter
A relatively easy Heath victory—the After his shocking second in ’01, Schlierkamp rocketed to fifth
fifth in a row—memorable mostly Cutler sat this one out. He and a thunderous standing
for the surprising absence of Kai probably would’ve won, because ovation, and perhaps should have
Greene. What it lacked in tension, smaller, smoother Coleman was been first. (He beat Coleman
it made up for with a deep lineup. at his worst. But no one—including two weeks later.)
MROLYMPIA.COM 121
32 30 28
2005 RC JC 2009 JC DJ PH 2016 PH DJ
Can anyone dethrone Ronnie? All year long, after Jackson’s Heath got No. 6 over Shawn
At 41, he was in decline but still victory in ’08, this was hyped Rhoden (second) and Jackson
won his record-tying eighth O. as a duel between him and (third). Oh, and fiftysomething
Some observers, including some Heath. But Cutler roared back Levrone made a comeback.
judges, thought Cutler deserved to reclaim his crown with what Lacked first-callout suspense,
the victory. The closer-than- was arguably his best-ever but possessed strongest top 10
before contest and a deep lineup look. Branch Warren was a since the early ’00s.
would’ve ranked this O higher if surprise second, as Jackson
not for a repeat of the challenge
27
slipped to third, and Heath,
round, this time as an unwanted who was ill, dropped to fifth.
sideshow. (Gustavo Badell won,
2010 JC PH DJ
29
as voted by past O winners.)
Heath ascended to second
31 1990 LH SB behind his mentor, Cutler, but
many felt he deserved first.
Drug-tested Olympia nearly Set up 2011 rematch.
1965 3 LS
shook things up enough to
You might think the initial Olympia knock Haney from his throne.
should rank higher, but historical Smaller but sharper Lee
significance can get you only so
far when there are merely three
Labrada led after prejudging
and may have deserved the
26 & 25
competitors, none named Arnold victory in Chicago over the 1999 RC DJ & 2000 RC DJ JC
or Sergio. downsized champ. Lineups stacked with ’90s
legends. Not much suspense
about the victor because Ronnie
was at his best ahead of Wheeler
(’99) and Levrone (’00), but these
Larry Scott were solid shows. First Olympias
strikes a staged in the entertainment
trademark pose
capital, Las Vegas, where the
on his way to
winning the debut
O has resided ever since.
Olympia.
24
2003 RC JC DJ
This was supposed to be the
year ascendant Cutler (who sat
out ’02 after nearly winning in
’01) assumed the throne from
Coleman, who was beaten by
Schlierkamp just after the ’02 O.
Instead, Ronnie remade himself as
a 287-pound colossus to relegate
Cutler to second again. Ronnie’s
first appearance, so cartoonishly FROM LEFT: COURTESY OF WEIDER HEALTH & FITNESS;
huge that many in the audience

laughed with astonishment, is an
Olympia high point.
23
PAVEL Y THJALL; KEVIN HORTON
2007 JC DJ RC
A lot going on this time. Cutler’s

win sparked controversy because
runner-up Victor Martinez was
sharper. And many thought
stunning fifth-place finisher Dennis
Wolf should’ve come out on top.

Coleman’s last hurrah; his 15th
and final O. 20 & 19 & 18 16
1995 DY & 1996 DY RC 2001 RC JC DJ
22 & 1997 DY RC Cutler nearly came from nowhere
Yates, Coleman, Flex Wheeler, (he was eighth out of 13 the year
1980 AS CD FZ SB before) to win bodybuilding’s
Kevin Levrone, Shawn Ray,
Most-debated Olympia of all time. Nasser El Sonbaty, Chris Cormier, Super Bowl. He led comfortably
Making a surprise comeback, Vince Taylor—these three O’s in after prejudging, but Ronnie
Arnold was at his smallest, but, in three locales delivered a barely overtook him at the finish
keeping with the preceding Zane cornucopia of bodybuilding line, fueling outrage and launching
trifecta, he brought the cuts to legends at or near their peak. a rivalry that raged for six years.
Australia. Was he still good enough The last two even offered
to win? Should the Sandow have a monstrous phenomenon in
gone to Dickerson (second) or Jean Pierre Fux. Yates peaked
defending champ Zane (third)? in ’95, when Levrone was
And what of enigmatic Mike second, and was not far off in
Mentzer, who, after falling to fifth, ’96, when Ray was second,
never competed again? Sometimes but his body began breaking
you’ve just got to be there. down, fueling a debate that
15
1993 DY
A new size paradigm was initiated

when Yates showed up in Atlanta
at a grainy 257 pounds and blew
away a stacked lineup. In his
Olympia debut, a nearly flawless
Three Flex Wheeler soared to second.
Mr. O’s—Dexter
Jackson, Phil
Heath, and Jay
Cutler—in the top
14
three in ’08. 1991 LH DY SB
The passing of the torch. Haney,
21
runner-up El Sonbaty at his biggest, secured his record
deserved the Sandow in ’97, eighth Sandow in Orlando by
Yates’ last hurrah. fending off O rookie Yates, who
2008 DJ JC PH
never lost again. In addition to
Anything can happen in Vegas.
Having never finished higher than 17 three Mr. O’s onstage, Coleman
was working backstage just to
third, 38-year-old journeyman be at this monumental event, and
Jackson soared to a shocking
2011 PH JC DJ
the biggest-ever lineup included
victory over two-time champ Heath finally beat his mentor, five legends who finished second
Cutler. Just behind them, in his Cutler, and he did it while in in Olympias without winning: Lee
Olympia debut, was Heath, as stupendous condition. Kai Labrada, Shawn Ray, Rich
Mr. O’s—present, past, and Greene was third, setting up Gaspari, Robby Robinson, and
future—filled out the top three. future battles. Albert Beckles.
MROLYMPIA.COM 123
Oliva and the other is Arnold
Schwarzenegger. They dueled in
Lee Haney
reacts in 1984 three epic Olympias. These were
to winning his the first two. The 1969 contest
first of eight was close, as a greatly improved
Olympias. Arnold nearly erased the Myth.
The next year, when Sergio was
smooth, Arnold, at only age 23,
launched his six-year dynasty.
4
1994 DY RC SB
Because the lineups were so
stacked in the ’90s, almost any of
Yates’ sextet of wins could have
made our top five. Even though
Flex Wheeler, the previous year’s
runner-up, was absent, we went
with ’94 because this Atlanta show
served up a three-way race. Yates
was off, while Shawn Ray (second)
was at his all-time best, and Kevin
Levrone (third) wasn’t far from
his, spawning an enduring debate
about which of the divergent body
types deserved the Sandow.
three, many fans favored Greene.

13 & 12 The rivalry presented a stark
contrast in body types and
1974 5 AS FC FZ & 1975 8 AS FC FZ personalities and became so
The end of the first golden era. contentious that even the preshow
Arnold easily won his final two O’s press conferences were must-see,
(before his ’80 comeback). Both and in the final contest, the two
years he defeated heavyweights nearly threw fists. The 2013 O is
FROM LEFT: ZELLER/© FITNESS PUBLICATIONS INC./COURTESY OF WEIDER HEALTH & FITNESS;
Serge Nubret and Lou Ferrigno and also notable for the return of Cutler
then lightweight victor Franco (sixth) and the debut of gargantuan
Columbu. The 1975 contest, held in Mamdouh Elssbiay.
South Africa, was chronicled in
Pumping Iron.
7
KEVIN HORTON; COURTESY OF WEIDER HEALTH & FITNESS; CHRIS LUND

1984
11
LH SB SO CD
Here comes the Haney dynasty.
1992 DY SB RC The 24-year-old champ was at his
3
crisp best this year as he romped
A new dynasty began in Helsinki as to an easy victory over 160-pound
Yates won his first O over superb Mohamed Makkawy (second) and
rookie Kevin Levrone. Another defending champ Samir Bannout 2006 JC RC DJ
neophyte, Ronnie Coleman, quietly (sixth) in front of a raucous New
missed the top 15. Returning after a It finally happened, bodybuilding’s
York City audience. Making his earthquake. No defending champ
17-year absence, Lou Ferrigno highly anticipated Olympia return
finished 12th. had lost since 1984. But this year in
after 12 years away was 43-year- Vegas, eight-time victor Ronnie
old Sergio Oliva (eighth). Coleman was bested by the man
10 & 9 & 8 who had nearly done so in 2001 but
2012 PH DJ & 2013 PH DJ JC 6&5 had instead finished second to him

in four frustrating O’s. When Jay
Cutler was announced the winner,
& 2014 PH DJ 1969 2 SO AS & 1970 3 AS SO
the entire Orleans Arena audience
Phil vs. Kai years. Though Heath Sometimes you need only two leaped to its feet with a deafening
won with straight firsts in all competitors—if one is Sergio roar. Unforgettable.

2
O top five, Ronnie Coleman, in the
shape of his life, rocketed to first.
1998 RC
The most anticipated Olympia in 1
history exceeded expectations.
Staged in New York City, where it
1972 6 AS SO FZ FC
all began, this was the first Mr. O This contest, staged in Essen,
since 1977 to have no defending or Germany, played like a
previous champ in the lineup (that Shakespearean drama. You had
hasn’t occurred since), and after the current king, Arnold, battling
eight years of Haney, then six of the returning, vanquished king,
Yates, bodybuilding was starved Sergio. Also on the battlefield
for a new king. The four legends were two future potentates,
who had finished second to Yates— Columbu and Zane, and a prince
Flex Wheeler, Nasser El Sonbaty, from another dominion, Serge
Kevin Levrone, Shawn Ray—filled Nubret. Arnold kept the throne,
out the best-ever top five. But it but many contended—and
was another soon-to-be legend many still contend—that Sergio
who stunned even himself by bested him that day in the
edging past Wheeler. Though he most memorable bodybuilding
had never previously made an contest of all time.
Sergio and
Arnold battle in
1972, and fans
still debate the
result.
MROLYMPIA.COM 125
BARBELL
BOOT
CAMP
GET IN THE BEST DAMN SHAPE OF YOUR LIFE
WITH NOTHING MORE THAN A BARBELL SET, A
BENCH, AND YOUR METTLE BY MICHAEL BERG, N.S.C.A.-C.P.T.
CHARLES LOW THIAN
For a U.S. Army Special
Forces soldier, life
without modern
amenities is expected.
Traveling through dangerous territory with nothing
more than the pack on your back as you wade
through thick jungle terrain or traverse scorching
desert stretches, passing through makeshift camps,
you’re lucky to end up with a decent meal at the end
of the day. Running water is a luxury, the Internet is a
miracle, and a gym? Only in your fever dreams.

at gradually acclimating your to three to five minutes between
tendons and ligaments while your heaviest lifts. “After that,
promoting muscle hypertrophy you can either revert to the first
along with some muscular phase or you can shift to a
endurance; the second all about dynamic strength phase where
driving up your strength levels. you introduce explosive
“During the first four weeks, movements—with quick bursts
you’ll do sets of six to 12 repetitions on the positive reps and a slow,
of each exercise at 75 to 85% of controlled negative—along with
your one-rep max [1RM] for your plyometrics to further round out
working sets,” he explains. “Keep your overall power and
your rest between sets minimal, conditioning,” Kirchofner says.
at 60 seconds or less. To really Indeed, you can easily make
shock your system, I’ve suggested this program your own, depending
one to two sets of 20 reps for on your goals, by modifying the
some movements.” sets, reps, intensity, rest periods,
During the following four weeks, and exercises, Kirchofner adds.
you’ll transition to sets of one to “This workout, as basic as it
five reps at 85 to 100% of your may seem, will definitely get you
1RM, extending your rest periods big and strong,” he says. “It allows
you to add, take away, or even
change the exercises, as long as
you know your own physique
MILITARY PRESS goals and enough about working
ETUP Clean the bar to shoulder level, out to change out the exercises.
you have a power rack, off pins “For instance, if you have a
set high on it. Hold the barbell with an particular weakness in, say, your
overhand grip, palms up and elbows shoulders, you can incorporate
pointed forward, as it rests balanced upright rows, behind-the-neck
across your upper chest. Set your feet
presses, laterals, and pike presses
about shoulder-width apart or just
outside, toes angled slightly out. with your hands on the floor and
feet on the bench,” he continues.
ACTION From this position, explosively “Also know that the suggested days
drive the bar overhead to full elbow these exercises are scheduled for
extension, hold it there for a count, then are not set in stone and should
lower it until it contacts your upper chest. be arranged around your life. Just
Repeat for reps. make sure you do them once a
week, or accelerate that by doing
them on a five- to six-day split,
where the sixth or seventh day
begins again at the first workout.”
EXERCISE SETS REPS SETS REPS

(PHASE 1) (PHASE 2)
5 5
4 4
4 4
4 4
4 4
CHRIS LUND
4 4
MROLYMPIA.COM 129
PHASE 1 PHASE 2
5 5
5 5
4 4
5 5
4 4

PHASE 1 PHASE 2
5 5
5 5
5 5
4 4
4 4

PHASE 1 PHASE 2
5 5
4 4
5 5
4 4
4 4
SHRUG
SETUP Stand holding a barbell shoulder caps straight up towar
with an overhand grip just outside your ears, squeezing your trap
shoulder width, elbows straight. at the top of the range of mot
Slowly reverse the movement
ACTION Keeping your chest up and to lower the bar the few inches
core flexed for stability, shrug your it traveled, back to the start.

EADLIFT
SETUP With your toes beneath
he barbell, squat down and grasp
with a slightly wider-than-
shoulder-width grip. Allow the bar
to rest flush against your shins.
ACTION With your chest up and

back flat, lift the barbell from the floor
by extending your hips and knees to
full extension. Be sure to keep your
elbows straight (but not locked)
throughout as you drag the bar up
your shins and thighs until you’re
in a standing position. Squeeze your
back, legs, and glutes, then lower
the bar along the same path until it
touches the floor.
STA IONARY
L NGE
nd with your feet about
s width apart holding a bar
across your upper back.
ACTION Step forward with one

foot and bend your forward knee
to lower your hips straight down,
making sure that knee doesn’t pass
your toes. Stop just short of your
rear knee touching the floor and
d d h h
CLOCK WISE FROM LEFT: PER BERNAL; PAVEL Y THJALL; PER BERNAL
MROLYMPIA.COM 131
BEST RESULTS.
CLOCK WISE FROM LEFT: CHRIS LUND(2); PER BERNAL
INE PRESS CALF RAISE (not pictured)

SETUP Lie on an incline your upper pecs. SETUP Stand with a ACTION Lower your heels
bench set at approximately barbell across your upper toward the floor as far as
30 to 45 degrees and place your ACTION Slowly lower the bar back, the balls of your feet you can stretch them, then
feet wide and flat on the floor to your upper chest, touching on a step with your heels press up onto your toes
for support. Grasp the barbell down for a brief count before off the edge. as high as possible.
with an overhand grip just powerfully pressing it back to
outside shoulder width and full elbow extension.
unrack it, holding it directly over

bent, grasp a barbell with a wide,
overhand grip. Lean forward at your
hips until your torso is at a 20- to
30-degree angle to the floor. The barbell
should hang straight down in front of
your shins.
ACTION Without raising or bouncing

your upper body, pull the barbell
up toward your abdomen, bringing
your elbows high and above the level
of your back. Hold the bar in the peak-
contracted position for a brief count,
then slowly lower it along the same path.
SQU T
SETUP w our feet about
shoulde th t, holding a bar
across u back. Your knees
should be slightly bent and your toes
turned out slightly.
ACTION Keeping your head in a neutral

position, abs tight, and torso upright,
bend at the knees and hips to slowly
lower your body as if you were going to
sit in a chair. Go as deep as you can,
ideally to a point where your thighs are
parallel or just below parallel to the floor
while maintaining your natural lower-
back arch, then forcefully drive through
your heels, extending at your hips and
knees until you arrive at the standing
position.
MROLYMPIA.COM 133
ARNOL IN HIS
OWN
WORDS
ON JULY 30, ARNOLD SCHWARZENEGGER CELEBRATES HIS

70TH BIRTHDAY. IT’S BEEN A REMARKABLE 70 YEARS IN WHICH
HE ATTAINED NO. 1 STATUS IN THREE DIFFERENT ARENAS:
BODYBUILDING, HOLLYWOOD, AND CALIFORNIA POLITICS. IN THIS
FEATURE WE REVIEW THE LIFE AND EXTRAORDINARY TIMES OF
THE FORCE OF NATURE THAT IS ARNOLD THROUGH THE PRISM OF
HIS OWN WORDS. COMPILED BY PETER McGOUGH

When I first started lifting never had. And I owe him
weights in 1962, my mother so much for bringing me to
cried, saying, “Where did America. Without Joe I
I go wrong? My boy has wouldn’t have had the life
pictures of naked oiled-up I’ve had.
men on his wall, and all his
friends have pictures of
girls in their rooms.” When I was 15, I thought
the Weider Research
Clinic was a huge research
As children we would center somewhere in
be sitting in the classroom California connected to
with the parents at the the movie industry and
back. If the teacher full of guys wanting to
said something be Hercules.
negative about my
work, my father would
come forward and At the 1972 Mr. Olympia
smack me, as other [which Arnold won
parents would do to controversially] in Essen, it
their kids. didn’t occur to Sergio Oliva
I was lonely as a child. that my white body would

Now I see there was an stand out against the dark
advantage of sitting by wall behind us, while his
myself for hours, day after would blend right in.
day. It gave me the chance
to think and visualize and
form my goals. There will never be
another like Sergio—
that I can guarantee.
Joe [Weider] had a habit of Everything after him is
finishing sentences for fake. He was the original.
you. And with Joe being He was “the Myth.”
Joe, if he finished the
thought, then the whole
thought became his. From 1970 my instinct was
to win: Eliminate anyone
who was in competition,
I think Joe came to look destroy your enemy, and
upon me as the son he move on without any
MROLYMPIA.COM 137
The Austrian Oak—a force
of nature who would In Kindergarten Cop I played a virgin.
CARUSO/COURTESY OF WEIDER HEALTH & FITNESS; ZELLER/© FITNESS PUBLICATIONS INC./COURTESY OF WEIDER HEALTH & FITNESS. THIS PAGE: ALBERT BUSEK; COLOR PHOTO BY ROBERT REIFF WITH ORIGINAL IMAGE USED FOR CUTOUT
conquer the bodybuilding This took tremendous acting.
world, become a global
OPENING SPREAD FROM LEFT: COURTESY OF ARNOLD/ WEIDER HEALTH & FITNESS; COURTESY OF ARNOLD: THE AMERICAN DREAM/AMI; COURTESY OF WEIDER HEALTH & FITNESS; CARUSO/COURTESY OF WEIDER HEALTH & FITNESS:
movie star, and get
elected the governor of Back in the ’80s I always tried to
California—unfurls his
outdo Sylvester Stallone on the
lats in a lakeside setting.
physique side; or who had the most
awesome weapons in a movie; how
many people we killed in a movie;
who killed the villain in the most
outrageous or funny way; whose
movie grossed the most. It was
crazy, intense competition, an all-
out war in a sense.
When I came to America in 1968,

Sly was my English teacher.
I turned down a part in the movie The

Rock [released in 1996], which
starred Sean Connery and Nicolas
Cage. I didn’t have confidence in the
script. The next thing you know it
was a great hit.
What is interesting about failure is

that it is more important as a learning
tool than a victory. If you win you
don’t have to sit and think out a
different approach.
hesitation at all. I was the Terminator

years before the movie was made. When people say to me, “I’d like to
send a letter—what’s the address?”
I say, “Arnold, Earth.” I always get
The pump is like cuming. It’s terrific, the letter.
right? [This maybe explains why
Arnold believed in long workout
sessions completed twice a day, Do you know what it was like for this
six days a week.] Austrian kid to find himself standing
with Nelson Mandela in his prison
cell in Robben Island and help
People say I have “it,” whatever “it” light a symbolic “Flame of Hope”
is. My personality is a combination as part of a Special Olympics
of the zest for life, curiosity, being event in 2001?
entertaining, being in the spotlight.
Typical Leo.
I know journalists very well, I sleep
with one. [Said during his marriage to
Jim Lorimer and I have been Maria Shriver.]
together for 47 years. We have
continually operated on a simple
handshake agreement: No You know, apart from the good stuff
contract has been necessary and he did, Bill Clinton will always be
our steadfast faith in each other known for two things: One, he said
COURTESY OF WEIDER HEALTH & FITNESS
will continue. he smoked but didn’t inhale. And

two, he got his helmet polished in
the White House.
There was talk of a sequel to the
1988 movie Twins, in which I
appeared as Danny DeVito’s twin It was like it was meant to be. I had
brother. The idea was there would resigned myself to wait until ’06, but
be a third triplet played by Eddie the opportunity just opened up right
Murphy. I can see the poster. “They before me. It was like, “Come and
found another one! Triplets! Only get it. What, do you want a written
their mother can tell them apart!” invitation?” [In regard to the

incumbent California governor, Gray One of the
Davis, being recalled in 2003, causing greatest side
Arnold to enter and win the election.] chest poses of
all time; joking
with Lou
Ferrigno (right)
On my first day as governor, as I
on the set of
walked into the office I said to myself, Pumping Iron;
“OK, I won the election, now what the leg presses at
CLOCK WISE FROM LEFT; COURTESY OF WEIDER HEALTH & FITNESS; ALBERT BUSEK;
f@#k do I do?”
ZELLER/© FITNESS PUBLICATIONS INC./COURTESY OF WEIDER HEALTH & FITNESS
Gold’s Gym with

Ed Corney.
There is no school to go to that

teaches you how to be a governor.
Sitting in that office and that building,
with all its history, can be a little
overwhelming.
I come from a country where

everyone had health care, so
California having 8 million people
who were uninsured was totally
unacceptable to me.
The polls do not decide anything. As

an athlete, I know all about peaking.
An athlete can be out of shape in
the off-season, but as contest day
approaches, he plans to peak on that
day. So I don’t worry about the scoring
on days when there is no contest.
Over the seven years of being
governor of California, I gave up
maybe $200 million from potential
movies roles and spent $40 million
or so of my own money on funding
election campaigns and other
propositions.
Dieter Rauter [Arnold’s movie

stand-in and close friend] is
very good to his mother...he
never goes home.
I saw the film See Arnold Run [the

2005 movie with Roland Kickinger
playing the young Arnold and Jürgen
Prochnow playing the modern-day
Arnold], and it upset me. What does
it say for my acting? I mean, this is
a movie about me, and they didn’t
even ask me to play me.
Political courage is not
ZELLER/© FITNESS PUBLICATIONS, INC./COURTESY OF WEIDER HEALTH & FITNESS; COURTESY OF WEIDER HEALTH & FITNESS; COLOR
political suicide.
Money doesn’t make you happy. I

now have $50 million, but I was just
as happy when I had $48 million.
PHOTO BY ROBERT REIFF WITH ORIGINAL IMAGE FOR CUTOUT COURTESY OF WEIDER HEALTH & FITNESS
For Expendables 2 [starring Arnold,
Sylvester Stallone, Bruce Willis,
Jason Statham, Jet Li, Dolph
Lundgren, Chuck Norris, and
Jean-Claude Van Damme], they
rounded up every action star
between the ages of 30 and 100.
I’m always interested in new ideas.

I’m like a sponge ready to absorb
any information. I’m hungry for
knowledge. I’m hungry for the
experience of doing new things.
I am a person who hates to look

back. I only want to look forward.
I only want to move forward.
I don’t want to pinch myself too hard,

because I don’t want to wake up and
find the whole thing was really a
dream. Can you imagine? I wake up at
5 a.m. and someone is shaking me
saying, “Komm, Arnold, Zeit für Ihre
Schicht im Stahlwerk!” [Translation:
“Come on, Arnold, time for your shift
at the steel mill.”]

PROFESSIONAL
ASS
FROM HOCKEY
FIGHTS TO
HIGH HEELS, IFBB
PRO BIKINI
COMPETITOR KATIE
CHUNG HUA
CONTINUES TO
REDEFINE HERSELF
AS A FORCE IN
FITNESS
SHOT ON LOCATION AT GLOBAL FITNESS STUDIO, GARDENA, CA
“MY PARENTS
ALWAYS HAD ME
DOING SOMETHING.
SO, WHEN I FINISHED
HOCKEY AFTER
GETTING BURNED
OUT, MY DAD
SUGGESTED THAT I
TRY BODYBUILDING.”
|
KATIE
CHUNG HUA
Age: 31
Height: 5'2"
Weight: 98 pounds
Best Contest: 2011
NPC Team Universe,
2nd place, Bikini
Fun Fact:
“I have a shoe theory
HAIR & MAKEUP BY NATALIE MALCHEV
about guys,” Hua says.

“You can tell a lot by
what a guy wears. Old
white sneakers that
are tied too tight mean
they have no style;
stylish sneaks mean
they’re sporty and
have some style; and
dress shoes mean that
they take themselves
seriously.”
MROLYMPIA.COM 145
1 MOVE
WAYS
NOT INTO DOING
BARBELL BACK
SQUATS? NO
PROBLEM. DO
ONE OF THESE
SIX SQUATTING
VARIATIONS
INSTEAD TO
MAKE UP FOR IT.
NE-LEGGED SMITH MACHINE SQUAT
Defining Difference Training each leg hip-width apart. Lift one foot a few inches off
vidually is great for working on imbalances the floor and hold it out in front of you, then
m side to side. Standard two-leg squats rotate the bar to unrack it. Keeping your eyes
great, but they typically don’t allow you to focused forward, chest out, and back flat,
urately assess just how weak one leg is slowly squat on your working leg until your thigh
pared with the other. With the Smith machine, reaches parallel with the floor. Press through
re able to load up the weight because balance that heel to drive yourself back to standing (still
much of an issue, at least not compared on one leg), stopping just shy of full knee lockout.
free-weight versions of one-legged squats Repeat all reps on that leg, then switch legs.
pistol squats and Bulgarian split squats.
When to Do It As your first squat movement
Execution Stand inside a Smith machine with in a leg workout (alternated with front squat and
bar across your upper back and your feet safety bar squat).
MROLYMPIA.COM 147
T
Th o such thing as a good excuse
no at.
we said it. Bad knees, bum
low ck, lack of equipment—these
exc or not squatting won’t cut it,
es y when you consider all the
gre ations that exist for the “king
of ses.”
n’t want to put a barbell on
your back and squat with it? OK, then
don’t. But you must do some version of
the movement to build lower-body
strength; add appreciable muscle mass
to the quads, glutes, and hamstrings;
optimize core stabilization and function;
maintain adequate range of motion in
the hips, knees, and ankles; and ensure
a respectable level of overall fitness.
Squat until your thighs reach at
least parallel with the floor, then
properly use the biggest muscles in
your body to stand back up. Repeat
this many times over and you’re
officially squatting, just as nature
intended. How you choose to squat is
up to you. On these pages, you’ll find
six great variations, plus a sample
leg-training routine showing you
how to incorporate them. Start with
one or more of these and leave the
excuses behind.
SQUAT-CENTRIC
LEG WORKOUT
EXERCISE SETS REPS
Quads/Glutes/Hamstrings
Leg Extension 2–3 15
(warmup)
4
Dumbbell Lunge 3 10–12 per leg
3
Hamstrings
Romanian Deadlift 4 10
3
Calves
Standing Calf 4 20–25
Raise
4
*Alternate every other workout with

safety bar squat and one-legged Smith
machine squat.

Defining Difference
Execution
When to Do It
MROLYMPIA.COM 149
3
BARBELL width stance in front of a barbell
sitting on the floor. Bend your
HACK SQUAT knees and hips to lower down,
and grasp the bar with a shoulder-
Defining Difference With the width grip.
bar behind your legs, staying back With your back flat (not rounded)
on your heels as you explode up throughout, forcefully extend your
is fairly easy. Some may see this hips and knees to stand up with
move as a deadlifting alternative, the bar, pulling it up the backs of
and rightfully so, but there’s a your legs. Finish in a standing
reason it has squat in its name— position with your shoulders back
because, when done correctly, and chest out, then reverse the
the quads take on a majority of motion under control to lower the
the load. That’s not the case bar back to the floor.
with the deadlift, which hits more
of the hamstrings, glutes, and When to Do It As the second
lower back. squat movement in a leg workout
(alternated with machine hack
Execution Stand with a shoulder- squat and Jefferson squat).
COURTESY OF ARTIE ZELLER/ WEIDER HF

SA T AR SQUAT
Defining Difference any people are forced is up against your neck and the other two pads
t ndar ats, not because of any are over your shoulders. Unrack the bar and
ck or s but rather because start in a standing position with your hands
isting i heir shoulders or even holding the pads over your shoulders. Keeping
quat bar, stress your weight over your heels and your chest
minated because out, squat down until your thighs reach slightly
nt of your body, past parallel with the floor. Drive back up to
not behind it. A rists, they stay in a nice, standing, keeping your back flat and chest out
CHARLES LOW THIAN
comfortable, n tion throughout. the entire time.
Execution St a power rack facing away When to Do It As your first squat movement
from a safety squat bar racked just below shoulder in a leg workout (alternated with front squat and
height. Step back into the bar so that the back pad one-legged Smith machine squat).
MROLYMPIA.COM 151
SQU
Defining
Difference
e move
ssenti
allows you to
place your feet
farther in front
of you to save
your knees
for a deeper,
safer squat.
Execution Step
inside a hack
squat machine,
placing your
shoulders and
back against the
pads and your
feet shoulder-
width apart
on the platform
with your legs
extended. With
your chest out
and abs pulled in
tight, unhook
the safety bars
and slowly lower
yourself until
your knees are
past 90 degrees.
Forcefully
extend your hips
and knees to
press yourself
up to the start
position without
locking out your
knees at the top.
When to Do It
As the second
squat movement
in a leg workout
(alternated with
PER BERNAL
barbell hack
squat and
Jefferson squat).

F N SQUAT
Defining Difference ar to barbell hack squats, and one hand behind. With your core tight, chest out,
son allo eep your weight back and back flat, stand up with the bar by extending your
r heels to sure off both the knees hips and knees and pressing through your heels.
r back. Lower the bar back to the floor by pressing your hips
back and bending your knees.
PAVEL Y THJALL
Execution Fro g position, straddle a

floor and running When to Do It As the second squat movement in a
d eet. Squat to grab the bar leg workout (alternated with machine hack squat and
with grip, one hand in front of you barbell hack squat).
MROLYMPIA.COM 153
ONE-SIDED
RESULTS
TURN WEAKNESSES
INTO STRENGTHS WITH
THE POWER OF
UNILATERAL TRAINING
PHOTOGRAPHS BY PER BERNAL
FLEX | ’17
Q If we told you to do
just half a workout,
or give half an effort,
you’d consider us
crazy. No one gets big,
strong, and ripped by
half-assing his way
through training.
What we are going
to recommend next
may sound just as
ridiculous, however it
may be time to divide
all your favorite
bilateral movements
in two and do each
side of your body
unilaterally.
Sure, we love the
squat, bench, and
row as much as the
next gym rat. But
too much of a good
thing may leave
some gains on the
table. And that’s just
damn wrong, by half.
ISOLATING
THE BENEFITS
Training one arm, leg, or side of
the body at a time is nothing new
for bodybuilders. We’ve been
isolating muscle groups to
achieve maximum size and
definition ever since the early
days of the iron game.
Reasons abound. For one, a
stronger limb can compensate
for a weaker when using a
barbell or bilateral-style
machine—your dominant arm or
leg will naturally take on a little
more than its fair share of a load
when you’re pressing, pulling,
curling, or extending. That means
the weaker muscle can never
quite catch up, unless you hit it
alone with a unilateral exercise.
Second, isolation exercises
are paramount when the goal is
maximizing muscle development. the core and improve the more activity within the primary
It allows unparalleled focus on stability of your spine and muscle group for a given
each body part, driving it to pelvis,” says Angelo J. Grinceri, exercise,” he writes. “For
complete momentary failure, health coach, movement example, an EMG machine test
helping exhaust every fiber. practitioner, New York City- shows that while performing an
Think dumbbell concentration based trainer, and author of upright unilateral dumbbell
curls, one-arm rows, or a Intrinsic Strength Training shoulder press, the anterior,
single-leg extension as three (intrinsicstrengthtraining.com). lateral, and posterior deltoid
good examples. In his book, Grinceri cites all require more muscular
Beyond aesthetics, unilateral unilateral movement as a critical activation while standing, as
training serves a very functional component of any training opposed to performing a seated
purpose as well. “It’s a great way program, no matter your main shoulder press with a barbell
to challenge the musculature of goal. “Unilateral training requires using both arms.”

STANDING
LEG CURL
When doing the standing
leg curl, use a full range
of motion to engage the
hamstrings along their
full length. Picture your
leg like the biceps of your
arm and flex the hams
hard to form a “peak” on
every rep.
MROLYMPIA.COM 157
LEG
EXTENSION
On the leg
extension, avoid the
temptation to slide
your rear end
forward on the seat
to gain leverage.
Make sure your
knee aligns with the
pivot point of the
machine and keep
your hips and lower
back in contact
with the pad.
A SIDE OF On its own, that’s a fairly solid workout. Use it and
SHOT ON LOCATION AT METRO FITNESS NORTH, WORTHINGWOODS, OH

you will develop your delts, no question. However, if
you happen to have one deltoid that’s weaker than
GROWTH
That said, it’s a good time to think about your
the other, it may continue to lag because of the over-
reliance on the barbell and bilateral motions. A more
balanced attack, which integrates a variety of barbell,
dumbbell, and cable moves, could look like this:
own program. How balanced are your workouts?
Are you mixing a steady dose of bilateral and
EXERCISE SETS REPS
unilateral exercises, or do you tend to rely on
the former a little too much? Seated Dumbbell Press 4 8–12
For instance, take the following shoulder routine:
4
EXERCISE SETS REPS Alternating Dumbbell Front Raise 3 10
Seated Barbell Press 4 8–12 3
4 Bentover One-arm Cable Raise 3 10
Barbell Front Raise 3 10
This way, a weaker delt or delt head will get targeted
3 directly at some point during the workout, without the
stronger side along for the ride to bail it out. In the
Reverse Pec-deck Flye 3 10
end, that’s a recipe for more complete development.

LEG
PRESS
Place your
working foot in
the center of
the leg press
platform—
putting it too far
to one side or
the other places
potentially
damaging
shearing forces
on the knee.
GROOMING BY CANDACE CORY AT ZENOBIA USING SK-II & NIOXIN
MROLYMPIA.COM 159
HAMMER
STRENGTH
INCLINE
PRESS
The beauty of the Hammer
Strength incline press
machine is its unilateral
design. Because each
side is independent of the
other, they provide equal
stimulus to both sides of
your pectorals, whether
you’re incline-pressing
one side at a time (as
shown here) or pushing
both simultaneously.

ONE
AND
DONE MIA
The training plan we are
about to share with you,
designed for FLEX by
Grinceri, is not meant as a
long-term solution. No one
should be doing workouts
that solely focus on unilateral
exercises. Instead, consider
this all-unilateral session a
once-in-a-while shock
treatment, to be used to get
you in the groove of one-
limb-at-a-time training while
also hitting your muscles in a
rut-busting, mental-break-
from-the-ordinary way.
You’ll likely notice the
circuits are in the reverse
order of what you
instinctively would do, putting
arms ahead of an overhead
dumbbell press, and leg
extensions and curls ahead
of a leg press. Grinceri has
his reasons for that unique
arrangement. “Focusing on
the isolation first will pre-
exhaust and get blood to
swell into the biceps, triceps,
hamstrings, and quadriceps,”
he explains. “Following those
ancillary movements with a
compound exercise will
accomplish two things: It’ll
require more focus and HAMMER
concentrated effort when
performing the compound STRENGTH
exercise, and it will improve
blood flow to the area, ROW
enhancing the muscles’ ability When doing the
to recover afterward.”
And, Grinceri adds, it’s
Hammer Strength row,
another way to keep your shift your shoulder
body off-balance by blades back as you pull
switching up your normal
routine. “It’s a unique to help engage the
challenge to the bigger body muscles of the upper
parts because they don’t
get as much help as they
back. You want your
normally do from the back to take on the
assistive muscles, and the brunt of the load versus
smaller individual muscles will
be taxed throughout the allowing the biceps to
circuit from beginning to end. dominate.
You’ll really feel the deep burn
by the time you finish the
compound movement.”
MROLYMPIA.COM 161
THE ONE-SIDED EXERCISE SETS REPS
CIRCUIT Circuit No. 1

3
WORKOUT Right-leg
Extension
3 12
For each of the three circuits listed, you can either complete all sets 3
listed before moving on to the next grouping, or cycle through the circuits
Left-leg 3 12
three times through—there’s no right or wrong way to tackle it. For
Standing Curl
instance, you could do the first circuit three times, then the second three
times, and finally the third thrice. Or, you can do circuit No. 1, followed by 3
No. 2, followed by No. 3, then repeat. Within the circuits, only pause long
enough in between movements to change from one exercise to the next;
Left-leg Press 3 12
rest 90 seconds between circuits.
LAT PULLDOWN
Consider switching up your grip from
workout to workout—or even set to set—
when doing the lat pulldown. A palms-
facing, palms-forward, or palms-neutral
grip each elicits a slightly different
range-of-muscle fibers in the latissimus
dorsi. It may be a nuanced difference,
but every tweak can bring you better
overall development over time.

MIA
DUMBBELL
PREACHER
CURL
While you should employ
a full range of motion
during the dumbbell
preacher curl, unfurling
your elbow to nearly full
extension—stopping just
MIA
short of lockout—and
then curling the weight
by bending your arm
as much as possible as
you reach initial failure,
consider tacking on
three-quarter and half
reps, even partials and
“pulse” reps on the last
set or two. They’ll fry
your bi’s and pump them
full of nutrient-rich blood.
MROLYMPIA.COM 163
THE
ONE-SIDED
CIRCUIT
WORKOUT
EXERCISE SETS REPS
Circuit No. 2
3
Right-arm 3 12
Hammer
Strength
Incline Press
3
Left-arm 3 12
Hammer
Strength Row
3
Left-arm 3 12
Lat Pulldown
EXERCISE SETS REPS

Circuit No. 3
OVERHEAD 3
DUMBBELL Right-arm 3 15, 12,

PRESS Overhead
Dumbbell
10
The overhead Triceps
dumbbell press can Extension
also be attacked in 3
an alternating style,
holding a dumbbell
Left-arm 3 15, 12,
in each hand— Dumbbell 10
when one is going Preacher Curl
up, the other is 3
descending.
Left-arm 3 15, 12,

Overhead 10
Dumbbell Press

OVERHEAD
DUMBBELL
TRICEPS
EXTENSION
For the overhead
dumbbell triceps
extension, allow
the dumbbell
to “bottom out”
to stretch the
long head of the
triceps, which
engages the
stretch-shortening
cycle and leads to
a stronger positive
contraction on the
way back up.
MROLYMPIA.COM 165
TRICKS & TREATS!
BY ERIC “MERLIN” BROSER PHOTOGRAPHS BY IAN SPANIER

I MUST ADMIT, THIS DID This practice (or more like
obsession) has continued to
GIVE ME AN EXCELLENT this very day and eventually led
to one of my best clients giving
FOUNDATION FOR MY me the nickname “Merlin,” for
what he claims is my “near-
EARLY DAYS IN THE GYM, magical ability” to transform
physiques and lagging muscles.
As I walk around the Mecca of
since I was already well-versed connection became, the bodybuilding, aka Gold’s Gym in
in all the basic exercises, more I began to understand Venice, CA, I am proud to see
proper form, and how to design the need to expand my members utilizing exercises
an effective workout. As the exercise vocabulary so that I that I pioneered and introduced
years went by, however, and my could more completely exhaust via my articles or videos. As a
interest in lifting went from every fiber within a muscle. coach, there are few things
simply “getting big” to building At this point I was not only more satisfying than having a
a competition-level physique, training myself for higher levels fellow lifter come up to me and
GROOMING BY KELLIE KECK FOR ZENOBIA
I began to ponder whether of bodybuilding competition but say, “Thank you for showing
or not I was missing something. also beginning to coach dozens me those ‘Merlin’ triceps push-
I would find myself looking of others. The gym had become outs! My arms have never been
around the gym—at the barbells, my laboratory, and every day this sore!”
dumbbells, machines, cables, was spent experimenting with Did someone mention triceps?
and benches—conceptualizing novel ways to train each muscle. Well, I did promise to provide
entirely new movements or I would invent new exercises, some unique goodies to add to
mentally creating unique tweaks try varying angles of push/pull, your training arsenal! Let’s
on the basics that I and everyone and often use machines to hit unwrap a few that will be sure
else were performing daily. The body parts they were not even to add some major thickness to
more profound my mind/muscle intended for! the backs of your arms.
168 FLEX | JULY/AUG ’17 SHOT ON LOCATION AT METRO FITNESS NORTH, WORTHINGTON WOODS, OH
TRICK
SMITH MACHINE ELBOWS-OUT

CLOSE-GRIP BENCH PRESS
MERLIN’S POWER-
REP RANGE-SHOCK
HYBRID TRICEPS How to Do It
THRASHING
EXERCISES SETS REPS TEMPO
Incline High-cable 3 6–8 3/1/X/1
Triceps Push-out
1
1
1
Standing Single-arm 2 10–12 2/1/X/2
Shoulder-high Triceps
Extension
superset with
Concentration 2 10–12
Pushdown
INCLINE HIGH-CABLE
TRICEPS PUSH-OUT
How to Do It
|
TRICK
YOU CAN VARY THIS MOVEMENT
BY TAKING A WIDER OR CLOSER
GRIP, SUBSTITUTING A ROPE
ATTACHMENT, AND/OR ALTERING
THE ANGLE OF THE BENCH TO
CREATE A SLIGHTLY DIFFERENT
ARC OF MOTION.
CONCENTRATION
PUSHDOWN
How to Do It
TRICK
THIS IS ONE MOVEMENT IN WHICH UTILIZING
LIGHTER WEIGHT AND HIGHER REPS (10 TO 15)
WILL BE THE MOST EFFECTIVE FOR MUSCLE
GROWTH. THIS IS AN EXCELLENT EXERCISE TO
FINISH UP A TRICEPS WORKOUT, AS IT
MANIFESTS A POWERFUL PUMP AND ISOLATES
THE TRICEPS LIKE NO OTHER MOVEMENT.
TRICK
USE THE RESTING HAND
TO HOLD THE WORKING
TRICEPS SO YOU CAN
FEEL IT STRETCH AND
CONTRACT IN ITS
ENTIRETY THROUGHOUT
THE RANGE OF MOTION.
THIS WILL INCREASE
THE MIND/MUSCLE
CONNECTION AND FORCE
A GREATER NUMBER OF
FIBERS TO FIRE.
| JULY/AUG ’17
STANDING SINGLE-ARM
SHOULDER-HIGH TRICEPS EXTENSION
How to Do It
THE MOST IMPORTANT MEAL OF THE
DAY IS NOW THE MOST DELICIOUS. THESE
PROTEIN-PACKED RECIPES GUARANTEE
YOU’LL START YOUR DAY AHEAD OF THE GAME.
MOCHA
PANCAKE
STACKS
SERVES 4
1)
2)
3)
368 28g
CALORIES PROTEIN CARBS FAT
DAYBREAK
EGG TACOS
SERVES 2
CHEF’S TIP 1)
2)
3)
518
CALORIES PROTEIN
23g
CARBS FAT

BLUEBERRY
PROTEIN
SMOOTHIE
BOWL
SERVES 1
1)
2)
382
CALORIES PROTEIN
10g
CARBS FAT
CHEF’S TIP
YOGURT
& GRANOLA
SERVES 2
1)
2)
465
CALORIES
21g
CARBS FAT
CHEF’S TIP
FLEX |
MAPLE
BACON
OATMEAL
SQUARES
SERVES 4
1)
CHEF’S TIP 2)
o
3)
4)
520
CALORIES PROTEIN
17g
CARBS FAT
MROLYMPIA.COM 181
POWER-
BUILDING
COMBINE THE BEST
OF POWERLIFTING
AND BODYBUILDING
SCIENCE TO BUILD
DENSE MUSCLE AND
FREAK STRENGTH
IN SIX WEEKS
182 | JULY/AUG ’17

MROLYMPIA.COM 183
W
trains your nervous system to
recruit the biggest, strongest
muscle fibers, and it helps you
overcome sticking points. If
your bench press usually stalls
midway through a rep with a
heavy weight, DE can help you
develop the speed off your chest
When you’ve been in the to blast through.
iron game awhile, you
begin to ask yourself some
LIFTING FOR LIFE
Of course, building muscle and
tough questions: How do setting PRs isn’t much fun if it
I maximize size without wrecks your body in the process.
sacrificing strength? How Heavy training is hard on the
do I get stronger without joints, but by rotating your main
lifts and generally changing up
getting injured? In short, the workouts on a weekly basis,
how can a lifter have it all— you can avoid the overuse and
muscle, power, and pain- overtraining injuries that plague
free joints—to enjoy the so many lifters. The main lift in
benefits? The answer is a each max-effort workout should
be switched every week. In fact,
combination of powerlifting you can switch out practically
and bodybuilding every exercise in the program
programming, colloquially week to week if you like—just
known as powerbuilding, follow the basic template we set
blended in the formula we up here. (It includes two weeks of
sample workouts.)
offer here. See results in On the first max-effort day, for
six weeks! Seriously. instance, when you’ll train your
chest and biceps, stick to three
THE DYNAMIC DUO to four chest exercises and three
Our program is a mix of the biceps lifts per session; the exact
Westside Barbell powerlifting exercises you pick are up to
template and old-school high- you. The main lift can be a bench
volume bodybuilding. The press one week, an incline press
Westside Conjugate Method, the next, then a floor press
as it’s known, is a system that after that if you like. Feel free to
alternates heavy workouts and experiment and find exercises
lighter ones. The heavy days that work best for you and keep
are called max-effort sessions the workouts fun.
because you work up to a max,
the heaviest weight you can
use for reps in the one to five Directions
range. The lighter days can
be done in two different ways.
Most lifters who powerbuild
along the lines of a Westside
THE SCHEDULE
program do the lighter workouts You’ll perform two triceps.
exclusively with higher reps and max-effort and will take
go for the pump, and that works two dynamic-effort to work
fine to build muscle. Our routine workouts per week, part wit
includes plenty of pump work, rotating through a max- an
but we’re also making use of the body-part split of effort m
dynamic effort method (DE)—a chest and biceps, follow t
technique whereby you lift light back, legs, and for how
weights explosively. Even though shoulders and togethe
the weight may not feel
challenging, moving it as quickly
(and as violently) as you can

BACK EXTENSION
Be sure to hinge at the
hips when you perform
each rep. Your lower
back shouldn’t round
over on the descent.
Always squeeze your
glutes as you extend
your hips to come up.
SHOT ON LOCATION AT METROFLEX GYM, LONG BEACH, CA

1
MACHINE FLYE
Don’t let your arms
extend behind you.
Protect your shoulders.
PULLOVER
Lower the weight
until you feel a stretch
in your lats, then pull it
back over your face,
not your chest.

DAY 1
CHEST,
BICEPS
(MAX EFFORT)
EXERCISE SETS REPS
4 8
5
4 8
2
4
DAY 2
BACK
(DYNAMIC EFFORT)
EXERCISE SETS REPS
8
Strength
MAX-EFFORT
TRAINING
Max-effort workouts focus on
improving one main lift. To do that,
you need to train heavy. Warm up
thoroughly, then choose a variant
of whatever the main exercise is
(some type of squat, bench press,
deadlift, or overhead press) and
begin working up in weight slowly. REVERSE-GRIP
Add weight in small increments and PULLDOWN
keep your reps to five or fewer until Pull the bar down to your
you reach a load that allows you collarbone. The palms-
only three to five reps. When you’ve toward-you grip hits the
maxed out those reps, move on to biceps more directly than
the next exercise. conventional pulldowns.
MROLYMPIA.COM 187
1
DAY 3
CARDIO
Use the exercise of your choice
to raise your heart rate to a moderate
level (120 to 140 beats per minute)
and keep it there for 30 to 60 minutes.
Afterward, foam-roll and stretch.
DAY 4
LEGS
(MAX EFFORT)
EXERCISE SETS REPS
2
3 8
4
**
3
DAY 5
SHOULDERS,
TRICEPS
(DYNAMIC EFFORT)
EXERCISE SETS REPS
DIP 8 3*
Try to get your
upper arms
parallel to the
floor on each rep. 4
You can lean
forward to
emphasize the
pecs, or try 4
to stay perfectly
upright to
emphasize the 4
triceps.
4

GOBLET
SQUAT
Focus on sitting
back with your
hips and opening
your knees to
Speed achieve depth.
DYNAMIC-
EFFORT
TRAINING
The goal of dynamic-
effort work is to
move a weight as fast
as possible. (Note
that when doing DE
pullups on back
day, you’ll be lifting
your body weight.)
Aim for 60 to 70% of
your max on these
exercises and keep
the reps to three. If
that feels too heavy,
or if your latter few
sets get sluggish,
reduce the weight.
The point is to be as
explosive as possible
while maintaining
perfect form, so
don’t get eager to
add weight.
OVERHEAD
PRESS
Keep your
forearms
vertical as you
press. The bar
should be in
line with the
back of your
head in the
end position.
MROLYMPIA.COM 189
2
HAMMER
CURL
Keep your upper
arms at your
sides so your
elbows don’t
drift forward.
Your palms face
each other.
DAY 1 DAY 3
CHEST, CARDIO
Use the exercise of your choice to
BICEPS
(DYNAMIC EFFORT)
raise your heart rate to a moderate
level (120 to 140 beats per minute)
and keep it there for 30 to 60 minutes.
EXERCISE SETS REPS Afterward, foam-roll and stretch.
8 3*
DAY 4
4
LEGS
(DYNAMIC EFFORT)
3
EXERCISE SETS REPS
3*
3 8
4
4 8
3
2
3
4
DAY 2
DAY 5
BACK
(MAX EFFORT) SHOULDERS,
EXERCISE SETS REPS
TRICEPS
(MAX EFFORT)
EXERCISE SETS REPS
4 4
4 4
4
2
4
ABOUT *For pullups, simply perform reps as

explosively as possible on both the positive
THE and negative phases. On the unilateral leg
TRAINER press, choose a moderate weight that you
Don Saladino is can move explosively with one leg. (Perform
a trainer of three reps on one leg, switch legs and do
celebrities and three, then rest.) For the other exercises that
athletes. He are done with dynamic effort, choose a load
owns Drive495 in that is 60 to 70% of your one-rep max. Rest
New York City. 60 seconds between all dynamic-effort sets.
donsaladino.com **If you don’t have a glute-ham bench, try a
weighted back extension or a Romanian
deadlift for sets of 15.
MROLYMPIA.COM 191
Lean forward
a bit at the
beginning of
the rep to put
a stretch on
your lats. Then
move your
torso back
to vertical as
you row the
handle to your
sternum. Hold
for a second in
the contracted
position.

NO MORE
BAD
WORKOUTS
USE INDICATOR SETS TO
ANTICIPATE WHAT YOU’RE CAPABLE
OF, THEN CUSTOMIZE YOUR
TRAINING FOR MAXIMUM RESULTS
EDGAR ARTIGA
MROLYMPIA.COM 193
Y
PAVEL Y THJALL

As a strength coach, I
help athletes improve
performance. One of the
concepts we follow to do
that is autoregulation—
customizing workouts to
allow the athlete to progress
at his own pace based on
variations in performance.
You see, everyone who lifts
has experienced the same
pattern: Some days you feel
great in the gym and the
weights are flying up. Other
days, everything you touch
feels like a ton of bricks.
You can’t always anticipate
what kind of day you’ll have
before you start your
workout, and some guys will
go in determined to lift heavy
no matter what. That’s a
mistake, because trying to
bull through a heavy lift when
your body isn’t up to it can
cause injury. However, by
learning to autoregulate your
training, you can find out
early on in the session what
you’re capable of that day
and adjust accordingly.
Here’s how it works: After
you’ve warmed up on your
main lift for the workout
(some variation of the squat,
deadlift, or bench press),
you’ll perform three sets with
a certain percentage of your
max lift. These are called
“indicator sets.” The first two
sets are conservative, and
the last one is all out—perform
as many reps as you can.
Your performance on this
final set determines the rest
of your workout.
D ADLIFT
act your neck
hat your chin
s down. Drive
ugh your heels
let your body
ght fall backward
aximally activate
y r glutes and
ha strings.
MROLYMPIA.COM 195
FORMULA
Determine the
load to use by
calculating 70%
of your max. So if
your best deadlift
is 350 pounds,
use 245 pounds.
Complete two
indicator sets of
eight reps, and
then a third in
which eight is the
minimum—go for
as many as
possible until
your form
breaks down.
70%
x 350 LBS
PAVEL Y THJALL
245 LBS
Use this weight on all
three indicator sets

FORMULA
Let the number of reps you performed
on the final indicator set determine the
weight you use for the cluster sets.
For each rep you got above eight, add 2.5%
to the percentage of your max. So if you
performed 10 reps, the next weight you’ll
load will be 263 pounds (75% of 350;
because 2.5% x two extra reps = 5%).
75% x 350 LBS = 263 LBS

New max Best deadlift Use this weight on
percentage amount your cluster sets
(70% + 5%)
Now do three to five sets of one rep, resting 30 to 45 seconds between

each rep. But if you could barely manage eight reps in your final indicator
set, perform three to five sets of one with the same load (70%).
prescribed number, you’ll add

After you’ve done that third 2.5% to the load and do three
indicator set to failure, you’ll to five single reps with 30 to
perform cluster sets, as 45 seconds of rest in between.
prescribed by my colleague (See the “Formula” sidebars
Jamie Smith, a strength coach for a practical example.)
in Boston. Clusters are a In other words, the more
variation of the rest-pause reps you do on the final
method: You take a heavy indicator set, the heavier you
weight and do one rep, rest can go on the cluster sets
briefly and do another, and and the more challenging
continue until you’ve done a your workout will be. The
“cluster” of reps. This approach reverse is also true, so if
allows you to lift a heavier you’re not feeling up to hard
weight for more total reps training, you won’t get many
than you typically could, and reps on the last indicator set
it ensures that you’re fresh and therefore won’t have to
enough on each rep that your go heavy on the clusters.
technique is at its sharpest. Every workout can now be
The load you use on these tailored to your capabilities at
EDGAR ARTIGA
clusters is determined by the that exact moment. You now

all-out set you just did. For hold the keys to a lifetime of
every rep you got above the productive workouts.

Exercises marked with a letter
(“A” and “B”) are alternated.
Perform one set of A, rest, then
one set of B, rest, and then repeat
for the prescribed sets. Perform
the main lifts according to the
formula on the previous pages.
DAY I
E X ERC ISE SE T S REP S
1 Deadlift (any variation) * *
2A 3 8
2B Reverse Crunch 3 10
3A 3
3B Standing Calf Raise 3 20
DAY II
1 Bench Press * *
(or overhead press)
2A 3
2B 3
3A 2
3B Triceps Pushdown 2 20
4
DAY III
1 Squat (any variation) * *
2A
3 8
2B 3
3A Barbell Hip Thrust 2 10

3B 2
*Follow the instructions for indicator sets

and clusters in the “Formula” sidebars.
EDGAR ARTIGA
**As many as needed.

PROGRESSION
Each week, the

percentage of your
max and the number
of reps you perform
will change.
WEEK 1
3 sets, 8 reps with
70%,
then 3–5 sets of 1
WEEK 2
3 sets, 5 reps with
75%,
then 3–5 sets of 1
WEEK 3
3 sets, 3 reps with
80%,
then 3 sets of 1
WEEK 4
3 sets, 1 rep with
85%,
then 2 sets of 1
cable
evel.
o the
handle
Press
your
ry to
rd its
MROLYMPIA.COM 201
THE MECCA
OF MUSCLE
HOW BEV FRANCIS’
BECAME THE MOST

LEGENDARY
CENTER ON
THE PLANET
BY MICHAEL BERG, N.S.C.A.-C.P.T.

LEFT TO RIGHT
Matthew Acton,
Kevin English,
Juan Morel, Steve
Weinberger, Victor
Martinez, Marco
Rivera, Yeshaira
Robles, Patty Zariello,
Guy Cisternino,
Angelica Nebbia,
Bethany Wagner,
Swann Delarosa, Jon
Delarosa, Karen Morel,
Dana Linn Bailey.
MROLYMPIA.COM 203
BEV FRANCIS
NEVER WON THE
MS. OLYMPIA
CONTEST, THE
MOST COVETED
TITLE IN ALL
OF WOMEN’S
BODYBUILDING,
ALTHOUGH HER
CONTROVERSIAL
SECOND-PLACE
FINISH TO
LENDA MURRAY
IN 1991, AN EVENT
TELEVISED LIVE BY
ESPN, MADE HER
THE BIGGEST ICON
IN THE SPORT.
The rivalry between the
COURTESY OF WEIDER HEALTH & FITNESS; COURTESY OF BEV FR ANCIS POWERHOUSE GYM (4)
“mainstream” physique of Murray
and the highly developed body of
Francis went on to further define
a debate—immortalized a few
years prior in Pumping Iron II:
The Women, which pitted Francis
against Rachel McLish—which
has raged for generations. It cut
to the heart of the meaning of
femininity, of double standards
between the sexes, of whether
society was ready for the
advent of strong, powerful
women who refused to bow to
the expectations of others. It
also made Francis synonymous
with strength and a hero to
bodybuilding purists
everywhere.
In the midst of Francis’
competitive heyday, she and her
husband, IFBB judge and former
competitive powerlifter Steve
Weinberger, opened a small,
unassuming gym in Syosset, NY,
a suburban hamlet near Long
Island’s North Shore. Weinberger
made a fateful decision when he

schedule, as Francis continued
to compete while the couple
promoted contests. “We started
promoting the Bev Francis
Classic Bodybuilding show in
1988, which developed into the
Bev Francis Atlantic States
Bodybuilding, Fitness, Figure,
Men’s and Women’s Physique,
Men’s Classic Physique,
and Bikini Championships,”
Weinberger says. “Bev was
competing every year in the
Ms. Olympia, and many of the
members would go to watch her,
especially when the show was
THE MECCA held in New York City from 1987
Bev Francis took to 1990.”
muscularity and Those fans began flocking to
definition to a new Bev’s to soak in the sights and
level during her
work on their own physiques.
competitive heyday.
Below: Bev’s FLEX
“The hardcore training
cover; Weinberger atmosphere was attractive to
with Rich Gaspari and competitive bodybuilders and
Frank Sepe; Dexter other devoted trainers, and the
Jackson winning gym quickly became the place
Weinberger’s 2016 for those interested in the
IFBB New York Pro. competitive side of the sport,”
Weinberger notes. “We designed
the gym to be accommodating
for the committed lifter, with a
large number of training pieces
for every body part, and made
sure to be open every day
with long hours, because from
our own experience, we knew
that serious trainers hate to
miss workouts.”
From very early on, pros
from the local area made their
way to Bev’s. “Albert Beckles,
who was the Mr. Olympia runner-
up to Lee Haney in 1985, was a
good friend and was the first
big-name pro to be a regular in
the gym,” Weinberger recalls.
“Early regulars also included
Mike Ashley and Jim Quinn.”
Famous icons from other walks
of life joined as well. Tap dancer,
actor, and singer Gregory Hines
was a regular visitor and was
actually the very first member.
That growth continued in
1990, when the gym expanded
and was rebranded as Bev
Francis Gold’s Gym. In 2005,
the club—at that point already
renowned—became Bev Francis
Powerhouse Gym. Now 30,000
square feet, it boasts a full range
of physique-sculpting equipment,
including five squat racks, seven
bench-press stations, IFBB-pro-
friendly dumbbell racks up to
220 pounds, and a regulation-
size boxing ring.
MROLYMPIA.COM 205
“Over the years, we broke
down walls and took extra
spaces until the gym grew into
its current size,” Weinberger
says. “We have lots of equipment
and multiples of all pieces. We
chose a variety of pieces from
different companies because
PAVEL Y THJALL; COURTESY OF BEV FR ANCIS POWERHOUSE GYM
Additional reporting by Matt Tuthill.

and Rachel McLish,” Weinberger
LEFT TO RIGHT recounts. “More recent
David Henry spots competitors visiting the gym
Kevin English; Big include Dexter Jackson, Phil
Steve with Phil Heath, Heath, Evan Centopani, Marco
Juan Morel, and Hany Rivera, Roelly Winklaar, Jon
Rambod; Bev and Delarosa, Hidetada Yamagishi,
Steve with Shawn
Guy Cisternino, Flex Lewis, Tara
Rhoden and his FLEX
cover; the late Baito
Scotti, Mark Anthony Wingson,
Abbaspour reps Latorya Watts, Camala Rodriguez-
out leg extensions McClure, Candice Greene, Swann
at the Mecca. Delarosa, India Paulino, and
Jennifer Hernandez.
“We are also proud to be the
home gym for an elite group of
competitors, including Kevin
English—who is our morning gym
manager—and Juan Morel, Maxx
Charles, Arash Rahbar, Sadik
Hadzovic, Matt Acton, Angelica
Teixeira, and Juliana Malacarne.”
Even WWE Superstars Dwayne
“The Rock” Johnson or Paul
“Triple H” Levesque have stopped
in to lift, as well as a number of
players from the ranks of the
NFL, NBA, and NHL. At any time,
you could look up and find that
you’re repping out a set of
dumbbell presses or barbell
squats alongside a superstar.
COURTESY OF BEV FR ANCIS POWERHOUSE G
The drive to excel is palpable.

opportunity to catch the world’s Four-time Mr. O Jay Cutler has Visit and you’re almost guaranteed
top amateur and pro bodybuilding heaved iron there, as has three- the workout of your life. Once, a
competitors in their natural time Arnold Classic champ Kai workout of eight-time Mr. Olympia
habitat, training all out in their Greene and 2007 Arnold Classic Ronnie Coleman busted right
quest for competitive success. winner Victor Martinez. through the front doors of the
The men and women athletes “So many great pros have place, as he took a pair of
who have walked through the trained in our gym, like Lee 125-pound dumbbells into the
doors make up a who’s who of the Haney, Flex Wheeler, Branch parking lot for his famous leg-day
physique realm, past and present. Warren, Kevin Levrone, Rich finisher, the walking lunge. The
Six-time Mr. Olympia champ Gaspari, Sonny Schmidt, Adela mighty Texan strode 100 yards to
Dorian Yates would settle in for a Garcia, Anja Langer, Davana the street and back without a
month before his title defenses. Medina, Iris Kyle, Cory Everson, pause, as Weinberger recalls.
MROLYMPIA.COM 207
NEW YORK PRO
Victor Martinez (2nd)
and Juan Morel (1st)
from 2015. Winners
Sadik Hadzovic
(physique), Jose
Raymond (212),
Yeshaira Robles
(bikini), Juliana
Malacarne (physique),
Candice Keene
AN IRON BOND
(figure), and Mamdouh
Elssbiay from 2013.
With such feats of strength a

common sight at Bev’s, those
among us of more standard
might and build might walk in
with a sense of trepidation.
Yet, as Weinberger is quick
to point out, those who
frequent Bev’s create a
communal ambiance, not an
inhospitable one.
“No one’s here to be
social,” he once admitted to
Muscle & Fitness during
an interview about Bev’s.
“But everyone’s friendly, and
everyone helps one another
out. Bev always gave help to
PER BERNAL; ISA AC HINDS
anyone who needed it, and

that same spirit has lasted
through the years.”

Boosting T and
GH levels can
be as easy as
tweaking your
workout, diet,
and supps.
UNLOCK
YOUR
POTENTIAL
FEELING WEAKER AND LESS ENERGIZED
THAN YOU USED TO? TRY THIS
THREE-PRONGED ATTACK TO UNLOCK
you can control. Boosting
YOUR BODY’S FULL POTENTIAL. hormone levels is easier—and
BY STEVE DOWNS, C.S.C.S. more effective—than you’d think
ERIK ISAKSON/BLEND IMAGES/OFFSET
with this step-by-step primer.
NO. 1 TRAIN SAVVIER

YOU CAN’T ESCAPE IT: drops 2–3% per year, and Intense workouts involving large
You’re getting older. In fact, growth hormone (GH) production muscle groups, heavy resistance,
age-related hormonal decline can plummets 14% per decade—both of and minimum rest between
begin as early as age 25 and which can promote weight gain, sets are the best prescription
accelerate dramatically in your leave you feeling sluggish and for testosterone production.
30s and beyond. After 30, weak, and do a number on your Cap each session at about 45
studies show, male testosterone sex drive. But there are factors minutes and use this as your guide:

TO TARGET T LEVELS:
Choose one to two compound movements—
NO. 3 SUPP SMARTER
squats, deadlifts, bentover rows, bench
Although GH injections and topical
presses—per workout. Aim for four to six testosterone creams can be
sets of three to six reps using only one to obtained with a doctor’s
two major exercises daily. prescription, upping your hormone
TO TARGET T AND GH LEVELS:
levels can be as simple as a quick
Do two to three sets of multijoint moves, trip to your local Walgreens.
such as dumbbell presses, cable rows, and A rare few nutritional
leg presses, but increase reps to eight to 10. supplements have been shown by
TO TARGET GH RELEASE:
science to have a dramatic effect
Use higher volume and less rest between on both testosterone and GH
sets; finish with 10 to 12 reps of one production without serious side both Novex Biotech products
to two single-joint moves. Take every effects. One of those is TestroVax, simultaneously. Evidence shows
set to failure; let the rep range determine which contains clinically that the effects of testosterone
resistance. researched ingredients that may even depend on the presence
promote testosterone production, of GH. For example, in a 2011 study
NO. 2 EAT BETTER minimize conversion to aromatase, on men with testosterone and
Oysters and fatty fish like and reduce catabolic cortisol HGH deficiency, the combined use
salmon and tuna can increase levels. In a breakthrough clinical of testosterone and HGH therapy
testosterone release. Onions trial, subjects who supplemented stimulated muscle protein by
and garlic trigger the release with the functional compound in reducing catabolic breakdown
of luteinizing hormone. The TestroVax experienced a 42.1% and oxidation.
cholesterol content in eggs increase in serum test levels in To increase your body’s natural
provides the building blocks of only 12 days. production of testosterone and
testosterone. And cruciferous To increase growth hormone growth hormone, the combination
veggies like broccoli are rich in levels naturally, there’s Growth of TestroVax and Growth Factor-9
indoles, which help Factor-9, the is the smart place to start. Take
break down and flush only supplement TestroVax with breakfast each
out excess estrogen. clinically tested to morning, and Growth Factor-9
To increase GH, lean help increase your on an empty stomach at bedtime.
beef is a great source serum GH by a It’s a combination that’ll get you
of the amino acids massive 682%. bigger and stronger muscles,
ornithine, arginine, and For best results, lower body fat, and increase
glutamine, which supplement with your sex drive.
are critical to GH
production and can
raise serum levels in as MONDAY
few as 30 minutes.
Poultry and fish also
trigger GH release and TUESDAY
help reduce the dietary
fat that lowers growth
hormone levels. Fruits WEDNESDAY
like raspberries and
pineapple are THURSDAY
rich in melatonin
and serotonin,
respectively, both FRIDAY
GH boosters.
Finally, nuts,
seeds, and whole
grains contain high SATURDAY
levels of GABA, & SUNDAY
which stimulates
GH release from
the pituitary gland.
WHERE TO BUY:
OFFSET
MROLYMPIA.COM 211
LAST SET JUDGE’S TABLE BY MICHAEL BERG
ROUND. DO YOU
SCORE EACH ROUND
IN A CONTEST WITH
DIFFERENT CRITERIA,
OR ARE JUDGES
MEASURING
THE SAME OVERALL
BODYBUILDING
QUALITIES IN BOTH?
The body is judged

in terms of muscularity
and symmetry (for
example, balance) in
every round. The
perfect bodybuilder
should have very large,
full-bellied muscles
proportionately
developed in all areas—
the upper and lower
body, right and left
sides, and front and
rear. There should
be deep, clean
separation between
the individual muscles,
and smaller lines, or
striations, across the
muscle belly itself.
Body-fat levels
should be at a
minimum, but still the
muscle itself should be
full and round. The skin
is key as well and
should be tight and
smooth with a light
sheen that emphasizes
the dark tan.
Also judged are all
movements and poses,
which should be
done with confidence
and apparent ease.
Poses are hit hard
and held with a smile.
The whole body is
KNOW
involved in the pose,
and every muscle
group is flexed fully
and evenly developed.
THE
Competitors are
judged with all these
things in mind while they
do the mandatory
SCORE
poses, during their
quarter turns, and even
I’VE HEARD when they are standing
BODYBUILDING on the stage in between
CONTEST
ROUNDS IN comparisons. The
judges are looking for
PER BERNAL
HERE’S WHAT JUDGES THE PAST REFERRED

TO AS THE “SYMMETRY” the most “complete”
LOOK FOR IN EACH ROUND OF ROUND AND bodybuilder on that day,
A BODYBUILDING SHOW “MUSCULARITY” no matter the round.

THE SECRET TO BOOSTING
PERFORMANCE AT ANY AGE?
he secret could be as simple as boosting one
T of your body’s most important hormones. No,
GROWTH HORMONE DECLINE
GROWTH HORMONE ACTIVITY

not testosterone. You know testosterone levels
decline with age, and you know the toll it can
“impressive
Finally a GH product with
research and
take both on the way your body looks and on your
ability to perform. But testosterone is just one part clinical trials.”
of the equation, and if that’s been your only focus -Men’s Fitness
in your attempt to get your game back and boost
your performance to the levels you want, you 0 10 20 30 40 50 60 70 80 90 100 110
Or you could raise your hGH levels naturally with
could be missing one critical piece: human growth AGE (IN YEARS)
Growth Factor-9 (GF9).
hormone.
SO WHAT CAN YOU DO? Rather than introducing synthetic growth
Human growth hormone (hGH) has been You could drop some serious cash on hormone, GF9 works by nourishing the pituitary
associated with: controversial, synthetic hGH injections, even gland — where hGH is manufactured in the body
though some experts warn against them because
PHYSICAL PERFORMANCE — encouraging it to produce growth hormone at
of concerns that introducing synthetic hGH into more youthful levels.*
MUSCLE MASS the body may upset your natural production of
growth hormone. You need to know, however, that the “established”
RECOVERY medical community (and of course, they know
ENERGY GF9 STIMULATES NATURAL HGH* everything) would say that the benefits of human
growth hormone are largely anecdotal, with
HGH (% CHANGE)
ENDURANCE 600
research that’s preliminary. But there’s no denying
SEX DRIVE 400
Mean Increase
that something that may boost your performance,
of 682% in Serum increase lean muscle mass, decrease body
REDUCED BODY FAT 200
(Blood) Levels fat, and enhance your energy and libido is an
investment worth making.
Some experts believe hGH is critical to keeping us 0 20 40 60 80 100 120
youthful and performing at our peak. The problem TIME (IN MIN.) WE NEVER SETTLE AND YOU
is that — just like testosterone — our body’s Growth Factor-9, or GF9, is an oral compound SHOULDN’T EITHER
natural production of hGH begins a free fall that clinically validated to increase the body’s own, With our line of innovative, time-tested, research-
can start as early as our mid-20s. natural production of hGH by a mean of 682%.* driven products, Novex Biotech is hands down
the single most trusted source of body-optimizing
solutions and unsurpassed results for exercise
and enhanced performance. Our formulations can
give you the edge you need in the boardroom, in
“before
Take Growth Factor-9
bed on an empty
the bedroom, in the weight room… everywhere.
We didn’t settle on the development and science.
You shouldn’t settle for anything less than
stomach. Combined with Novex Biotech. Never Settle
regular workouts, it can
help turn your body into a Get all the facts and see the
GH-making machine.†
- Men’s Fitness
” research at GrowthFactor9.com.
Available at GNC, BodyBuilding.com,
The Vitamin Shoppe, Walgreens,
or direct from the manufacturer
at GrowthFactor9.com or call
1-800-919-8948. A full 30-day
Growth Factor-9 is protected by U.S. Patent Numbers 8,551,542; 8,715,752; 8,722,114; supply costs about $99. Use promo
8,734,864; 8,747,921; 8,747,922; 8,765,195; 8,808,763; 8,808,764; 8,815,311;
9,066,953; 9,198,889; 9,238,023; 9,339,490; and Canadian Patent Number: 2840809. code SECRET12 for free shipping!‡
†
Read the entire label before use. ‡Free standard shipping in the continental U.S.A.
only. All trademarks are the property of their respective owners. Individual results will
vary. ©2017 All Rights Reserved. BR16532-6
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease. BODYBUILDING
.COM
LAST SET JUDGE’S TABLE
how they’re organized. contest, nutritional athletes initially
This will also give you an guidance, posing assume—and how the
idea of the quality of instructions, and suit moves with you
athletes you will be training techniques. while posing. If the suit
competing against, as In addition to doing rides up or otherwise
well as their overall look that homework, practice shifts, you’ll know ahead
with regard to suit, hair, posing and have of time so you can fix it
makeup, tanning, and someone videotape with an adhesive.
other points. your practices so you If you think you
Next, I would go can view and compare would feel more
to the NPC website, them to others. As you comfortable with a
I’D LIKE npcnewsonline.com, get closer to your show, posing coach, contact
TO DO MY where you’ll get up-to- I would suggest the NPC district
FIRST BIKINI
date information on the practicing in your chairman in your area
COMPETITION
AND I’M WONDERING, organization, events in competition suit with for recommendations
WOULD YOU your area, and all the heels on so you’re able or try the NPC’s
RECOMMEND A POSING rules and regulations to see how wearing Facebook page, where
COACH? IF SO, for each division. heels affects your you can reach out to
HOW WOULD I GO Additionally, many of the posing—it’s much more other NPC athletes for
ABOUT FINDING top NPC and IFBB Pro difficult than most suggestions.
ONE IN MY AREA? League competitors
have posted videos
When preparing for that supply athletes
your first show, I with an abundance
recommend first going of information on
and watching a couple competition, including
of local shows to see preparing for your first
PER BERNAL

MRI-PERFORMANCE.COM
NEW!
NEW LOOK AND ENHANCED FORMULA!

The original NO2 that leads the way in nitric oxide formulation,
just took another leap forward!
• 3 Grams of Arginine
• Sustains Peak Power & Delays onset of Muscle Fatigue*
• With Clinically Tested Ingredients
* These statements have not been evaluated

by the Food and Drug Administration. This
product is not intended to diagnose, treat,
cure or prevent any disease.
© 2017 Medical Research Institute LLC
LAST SET HARD TIMES
HARD
TIMES
NEWS, VIEWS,
AND IDLE GOSSIP KUWAIT AND SEE with great results. We’re talking the
likes of Akim Williams, Roelly Winklaar,
The above headline is becoming more William Bonac, Nathan De Asha, Jon
and more relevant as bodybuilders Delarosa, Victor Martinez, and, maybe
working out of the now world-famous the one who showed the most
Oxygen Gym in Kuwait emerge with improvement, Brandon Curry. Weighing
exceptional improvement. The gym is 220 pounds, Curry was 11th at the Kuwaiti
AS I WAS SAYING... owned by Bader Boodai, who loves Pro on Sept. 29 last year. In December
bodybuilding. Big Ramy is the biggest he went to Oxygen Gym, stationed himself
The original Hard Times column (in every way) name to represent the there for three months, and returned to
I wrote for FLEX debuted in 1993. gym, and in 2016 Ahmad Ashkanani, in his action in March at the New Zealand Pro
In those days, you couldn’t get rookie year, stormed to second place at and swept to a straight first victory,
bodybuilding news from any other the 212 Olympia and in March won Arnold tipping the scales at 246 pounds—that’s
source. The last article I wrote Classic 212 honors to establish himself an increase of 26 pounds of quality
for FLEX was in 2008. Surely as Flex Lewis’ biggest obstacle to taking muscle in three months.
there’s never been a decade of a sixth Olympia title. Of course there’s a lot of needling
activity and overall growth like But it’s not just homegrown Oxygen talk about how Oxygen Gym is enabling
members who are making waves. Many bodybuilders to reinvent themselves.
what we’ve experienced since
top bodybuilders from elsewhere are The truth is that the gym is a genuine boot
then. Back in 2008, the following basing themselves there and coming away camp in which the trainees work to a
divisions did not exist: men’s strict schedule of eating, training, and
physique, women’s physique, sleeping, with no distractions. There
classic bodybuilding, and bikini. are no women in the massive gym and
Back then, social media was no social life of consequence. Also,
not the driving force and hungry each bodybuilder is assigned a trainer
anything-goes beast it has who makes Sgt. Maj. Leroy Davis (Dorian
become. Ben and Joe Weider Yates’ old training partner) seem like
Mary Poppins. There is no magic water
have both passed, and Big Ramy
out there; it’s a case of trainees focusing
was not so Big Ramy. Anyway, totally on bodybuilding and peaking
with this debut column (and they
PER BERNAL
The January for a contest and nothing else. Boodai

say there are no second acts...), 2008 issue and Oxygen Gym prove that the three
as Dorian Yates’ lats say, “It’s of FLEX most powerful drugs in bodybuilding are
good to be back.” eat, train, and sleep.

BY PETER MCGOUGH
NO COUNTRY FOR OLD MEN

The above film title could apply 30—unless your name is Dexter
to Kevin Levrone’s 2016 comeback, Jackson or, conversely, Peter
when the 52-year-old, after being McGough. Veterans in other
out of competition for 14 years, sports are not so exposed (no In 2016 the IFBB Pro League
made a comeback and finished pun intended). Tennis greats like launched the classic physique
dead last at the Olympia. He cited John McEnroe and Björn Borg division, and to be honest the
injuries hampering his training and (both in their late ’50s) can still news disappointed me. In this age
play an entertaining few sets of mass overpowering aesthetics,
says he will compete again in
to me it was code for saying, “OK,
much better shape in 2017. This without prompting cries of “They
if your preference is shape and
year Flex Wheeler will compete should never have come back!” lines, here’s the classic physique
again, having been given a special Bodybuilding is different in that division—the open class is now
invitation to the classic physique skin tone starts to sag and legs are for outright freaks.” But as the
finals at the Olympia Weekend. It the first major body part to fade classic division took hold it was
will be interesting to see how the away. When the Masters Olympia refreshing to see the kind of
Sultan of Symmetry, now 52, was launched in 1994, it seemed a entrant it was attracting. The
fares after 13 years away from very good idea to have the legends quality has been absolutely first
the action. return. But it was sad to see the rate, with veteran Danny Hester
claiming the classic physique title
The truth is, bodybuilding is likes of Casey Viator and Greg
at the 2016 Olympia Weekend, and
a sport in which physical decline DeFerro exhibiting physiques that guys like Darrem Charles and Stan
is clearly evident. Donned only were a shadow of their heyday’s. McQuay coming out of retirement
in trunks, you’re going to look To comeback or not comeback to compete. Other standouts
different at 50 than you did at is a question for the ages. are Lee Banks, Chris Bumstead,
Derek Farnsworth, George
Peterson, and Terrence Ruffin.
Kevin Levrone (left) A barometer of the growth of
and Flex Wheeler at this division is that at last May’s
the 2000 Mr. Olympia New York Pro there were 14
entrants in the open division and
29 in the classic division. So it
seems my disappointment of early
2016 was as misplaced as Bill
O’Reilly opening a charm school
for genteel young ladies. Who
knows, maybe the classic division
will become the most popular
class? An old man can dream, can’t
he? Boy, can I dream…ask my
psychiatrist.
FROM LEFT: SAMANTHA LUND; PER BERNAL
MROLYMPIA.COM 217
LAST SET CONTEST ROUNDUP
2017 IFBB
PITTSBURGH
PRO MAY 6
PITTSBURGH, PA
1. Raymont
Edmonds*
CLASSIC PHYSIQUE
1. Chris Bumstead*
2. Divine Wilson
3. Lee Banks

*Qualified for
2017 Olympia Weekend.
1. Andrea
Pollard*
AMIR MAR ANDI
BIKINI
1. Michelle Sylvia*
2. Casey Samsel
3. Carolina Araujo
MROLYMPIA.COM 219
READERS MARKET
READERS MARKET
WARNING
ANYTHING STRONGER
IS ILLEGAL!!™
After just one 4-week cycle, most users
understand why STERODROL® has become one
of THE MOST POPULAR LEGAL ANABOLICS
AVAILABLE. STERODROL® contains actual
compounds to help support the hormones that
trigger anabolism- the process by which
muscle is produced. STERODROL® can be
especially effective during a Mass Building
Cycle where your diet and a training regimen is
focused on ATTAINING MAXIMUM SIZE AND
STRENGTH. With STERODROL®, Fast Solid
Gains are finally a reality. STERODROL® can be
used alone or stacked with just about anything.
STERODROL® truly is THE REAL DEAL.

We are so confident that STERODROL™
will finally give you the results you are looking for;
we back it with an ironclad
MONEY BACK GUARANTEE.
ORDER NOW!! 1 BOTTLE $79.95

OR BUY 2 GET 1 FREE $159.90
SPECIAL OFFER!!
BUY 2 GET 1 FREE!!
DIAL: 1-866-468-5842
www.pharmapro.net
086&20;7
Looking

CANADA - DIAL: 561-416-1300

to Get Ripped and Swole ? WE SHIP WORLDWIDE
Musco-MXT® users get Average Musco NON
ripped and swole over Strength MXT® USERS ¡Hablanos Espanol!
twice as fast as non users: Total135.16 lbs OE Call for your FREE PRODUCT GUIDE ARMY • NAVY
More Mass - 584% Muscle Musco NON AIR FORCE
FAST G! MARINES
More Strength - 228.3% Av Size 7.10 in LQ PIN We ship to
Less Fat - 139.7% SHIP
Av Mass 5.84 lbsOEV all APO/FPO
4 weeks $40Buy 2 Get 1 Free! Fat Loss %-1.39% addresses
$10 off 1st order. Call 1-800-367-9599 or www.Musco-MXT.com

LAST SET POSEDOWN
MCCARVER VS.
SCHLIERKAMP
FIFTEEN YEARS AGO, GÜNTER MANIA RAGED.
COULD MCCARVER MANIA BE NEXT?
SOMETIMES, it’s not how bodybuilding history. Fifteen Schlierkamp’s 31st show in his ninth
much you win, it’s who you beat. years ago, two weeks after year, and he was 32. That places a
At only 26 and in only his third pro finishing fifth in the 2002 Mr. different context on McCarver’s
year, Dallas McCarver has already Olympia, where many enthusiastic current year, when many have
won twice as many pro titles as converts felt he deserved first, criticized him, despite seconds in
Günter Schlierkamp totaled in his Schlierkamp bested reigning Mr. O two shows, for failing to inspire
13-year, 39-contest career. And Ronnie Coleman. And Günter mania mania. Relax, we’re still in the
yet the German giant’s single was born. Most remarkably, that initial chapters of what could be a
victory is the greatest upset in earthquake-inducing victory was very long tale.
MCCARVER SCHLIERKAMP
AGE 1ST PRO PRO AGE 1ST PRO PRO
HEIGHT WEIGHT PRO WIN YEARS CONTESTS PRO WINS HEIGHT WEIGHT PRO WIN YEARS CONTESTS PRO WINS
3 7 2 1
PER BERNAL; CHRIS LUND

BY GREG MERRITT
STRENGTHS BEST POSE
WEAKNESSES WORST POSE
STRENGTHS BEST POSE
WEAKNESSES WORST POSE
Flex (ISSN 8750-8915), Vol. 34, No.7, is published monthly except for a combined July/August issue, which counts as two of twelve in an annual subscription by Weider Publications, LLC, a division
of American Media, Inc. 4 New York Plaza, 2nd Fl, New York, NY 10004. Periodical Rates Postage Paid at the New York, NY Post Office and at additional Mailing offices. Copyright © Weider
Publications, LLC, 2017. All rights reserved. Canada Post International Publications Mail Sale Agreement No. 40028566. Canadian B.N. 88746 5102 RT0001. All accepted materials submitted
without restrictions become the sole property of Weider Publications, LLC, and shall constitute a grant to Weider Publications, LLC, to use name, likeness, story, and all other information submitted
of the person submitting the same for any and all purposes and cannot be used without permission in writing from Weider Publications, LLC. Flex is not responsible for returning unsolicited
manuscripts, photographs, letters, or other materials. Weider Publications, LLC, and American Media, publisher of Flex, does not promote or endorse any of the products or services advertised by
PER BERNAL; CHRIS LUND
third-party advertisers in this publication. Nor does Weider Publications, LLC, or American Media, Inc., verify the accuracy of any claims made in conjunction with such advertisements. Copyrighted
under the Universal Copyright Convention and International Copyright Convention. Copyright reserved under the Pan-American Copyright Convention. Todos derechos reservados segúin la
convención Pan Americana de Propriedad Literaria Artística. Title trademark registered in U.S. Patent and Trademark Office. Subscription rate is $42.97 for (1 yr) 12 issues in U.S.A. In Canada (1 yr)
12 issues $59.97. Outside of U.S.A. and Canada (1 yr) $91.97 U.S. Orders outside of U.S.A. must be prepaid in U.S. funds. For Customer Service and Back issues call toll-free (800) 340-8959 or write
to: Flex, P.O. Box 37207, Boone, IA, 50037-0207. SUBSCRIBERS: If the postal service alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address
within one year. U.S. POSTMASTER: Send all UAA to CFS (See DMM 507.1.5.2); NON-POSTAL and MILITARY FACILITIES send U.S. Address changes to: Flex, P.O. Box 37207, Boone, IA 50037-0207.
CANADA POSTMASTER: Send address changes to American Media, Inc., PO Box 907 STN Main, Markham, ON L3P 0A7, Canada. From time to time we make our subscriber list available to companies
that sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings, please send your current mailing label to: Flex, P.O. Box 37207, Boone,
IA 50037-0207. Reprinted by special agreement in Australia, United Kingdom, France, Canada, Holland, Italy, Greece, Romania, Russia, Spain, Germany, and Bulgaria. Printed in the U.S.A.
MROLYMPIA.COM 223
THE SHOT
A DAY TO
REMEMBER
KEVIN HORTON

Flex USA July-August 2017 PDF

Hochgeladen von

Dokumentinformationen

Originaltitel

Copyright

Verfügbare Formate

Dieses Dokument teilen

Dokument teilen oder einbetten

Freigabeoptionen

Stufen Sie dieses Dokument als nützlich ein?

Sind diese Inhalte unangemessen?

Copyright:

Verfügbare Formate

Flex USA July-August 2017 PDF

Hochgeladen von

Copyright:

Verfügbare Formate

SPONSORS THE OLYMPIA—WIN TIX NOW! P.

became the most

14 FLEX | JULY/AUG ’17

16 FLEX | JULY/AUG ’17

THE WORLD’S FIRST-EVER

COMBINATION ENCAPSULATED SEPARATION

IFBB VANCOUVER PRO

LIKE US AT FACEBOOK.COM/FLEXMAGAZINE AND CHECK OUT OUR DAILY UPDATES BY FOLLOWING US

18 FLEX | JULY/AUG ’17

ULTIMATE PRE-WORKOUT EXPERIENCE

1 INTENSE PUMPS & MUSCLEBUILDING POWER

2 ENHANCED MUSCLE AND STRENGTH

3 EXPLOSIVE ENERGY & ULTIMATE NEUROSENSORY

more of your core option, a full 15-pound tub

20 FLEX | JULY/AUG ’17

NEW & ONLY AT GNC

Society study found

22 FLEX | JULY/AUG ’17

GLUTEN-FREE BAD FOR

SODA AND BRAIN DAMAGE

24 FLEX | JULY/AUG ’17

Crush your goals with ISO100.

AVAILABLE AT: FIND A RETAILER NEAR YOU AT:

3 FLEX | JULY/AUG ’17

BACK BICEPS LEGS

Deadlift 4 6–12 Dumbbell Curl 3 12 Squat 5 10–12

Barbell Row 3 10–12 Cable Curl 3 12 Leg Press 4 10–12

T-bar Row 3 10–12 Walking Lunge 3 100 yd

Barbell Bench Press 5 8–12

Incline Barbell Press 3 8–12

Dumbbell Flye 3 8–12

TRICEPS Barbell Row 5 10–12 Machine

5 FLEX | JULY/AUG ’17

Incline Dumbbell Press 3 8–12

Decline Dumbbell Press 3 8–12

Dumbbell Flye 3 8–12

Seated Calf Raise 4 12

Front Squat 4 12–15

Hack Squat 3 12–15

Standing Leg Curl 3 12–15

Lying Leg Curl 4 12–15

32 FLEX | JULY/AUG ’17

just got back from the gym—that’s

34 FLEX | JULY/AUG ’17

Right: Coleman took on all

38 FLEX | JULY/AUG ’17

Who was the greatest

40 FLEX | JULY/AUG ’17

DIVIDENDS QUESTIONS ABOUT MONEY

46 FLEX | JULY/AUG ’17

• Featuring whey peptides & isolate

TRY THESE DELICIOUS FLAVORS:

CHOCOLATE CARAMEL BROWNIE NITRO-TECH® Other 100%

ULTIMATE MUSCLEBUILDING RAPID ABSORPTION SUPERIOR PROTEIN

BIGGEST PET PEEVE

48 FLEX | JULY/AUG ’17

• Cleaner vs. other caseins –

AVAILABLE IN 3 DELICIOUS FLAVORS:

FEATURES MICELLAR CASEIN 8-HOUR SUSTAINED RELEASE NO GRITTY TEXTURE

50 FLEX | JULY/AUG ’17

An elite physique isn’t given to you – you have to

Based on AC Nielsen FDMx sales data for Hydroxycut® caplets.

AMAZON SPORTS NUTRITION