Flex USA 2014-10 - Superunitedkingdom PDF

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OCTOBER 2014
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FLEX | OCTOBER 14
CHRIS LUND
COVER PHOTOGRAPH BY
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OCTOBER 2014
DEPARTMENTS
20 CHAIRMANS
LETTER
22 ARNOLDS PAGE
31 BIG NEWS
Gifted Nutrition launches,
Jay Cutler takes New York
City, and more!
57
GYM BAG
Our usual mix, including
training tips, research,
H.U.G.E., and more.
74
ADVANCED
NUTRITION
Our top nutrition tips
and supplement picks
of the month.
76
BIG ASS MASS

Best moves for hamstrings.
80 ADVANCED
BODYBUILDING
Control yourself. How to
come off a pre-contest diet.
84 EXTREME
MUSCLE
Testosterone pellets.
94 POLIQUIN
PRINCIPLES
How long-term planning
can ensure big-time results.
218 HARD TIMES

2014 IFBB Nordic Pro,
Hardbody Confidential,
East Coast Mecca, and more!
232 ONLY THE STRONG

Big bench.
234 NPC REPORT

Industry news.
246 EVENTS
Contests coming to your area.
248 THE SHOT

Supersized.
154
Kevin English
206
Legendary Legs
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FLEX | OCTOBER 14
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Its been nearly 20
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Q
Incredible Hulk, Lou
20
FLEX | OCTOBER 14
EDITORIAL
Editor-in-Chief ROBBIE DURAND
Executive Editor ARNOLD SCHWARZENEGGER
Managing Editor, Enthusiast Group/Books BRIAN GOOD
West Coast Editor DAVE IAN LEE
Chief Medical Adviser CARLON COLKER, M.D., F.A.C.N.
Senior Writer GREG MERRITT
Senior Web Editor ANGELICA NEBBIA
Copy Chief PEARL AMY SVERDLIN
Copy Editors NINA COMBS, JEFF TOMKO, HEIDI JACOBS
Research JAMES RILEY
Editorial Production Director RUSSELL MENDOZA
Editorial Production Coordinator VICTOR KIM
Associate Editor NICOLE ADAMO
Editorial Assistant TIFFANY GAGNON
ART
Art Director SEAN OTTO
Senior Designer STEVEN BARBEAU
Deputy Photo Editor SAMUEL WILSON
EDITORIAL CONTRIBUTORS
J.M. MANION, MIKE BERG, TONY MONCHINSKI,
ANITA NIKOLICH, DAVID SANDLER
PHOTO & ART CONTRIBUTORS
Staff Photographers
JASON BREEZE, CHARLES LOWTHIAN, PER BERNAL
Contributors
RON AVIDAN, ALBERT BUSEK, CARUSO, ISAAC HINDS,
KEVIN HORTON, CHRIS LUND, J.M. MANION, PAVEL YTHJALL,
ART ZELLER, BILL COMSTOCK
INTERNATIONAL PUBLISHING, ENTHUSIAST GROUP
annual Mr. Olympia from Orleans

Arena in Las Vegas. The partnership
brings the Mr. Olympia back to TV
for the rst time since 1984, when
Lee Haney won his rst of eight
titles. The initial telecast will take
place on Oct. 18 at 1:30 p.m. ET,
and the second will air on Oct. 25
at 5:30 p.m. ET. Each telecast will
highlight various aspects of the
Mr. Olympia competition and feature the sports biggest stars.
Lets shift our attention to BPI
Sports. One of the industrys leading sports nutrition manufactures,
BPI Sports is the official sponsor of
the 2014 FLEX Bikini Model Search
Championships, held Sept. 1920
at the 2014 Joe Weiders Olympia
Fitness and Performance Weekend
in Las Vegas, NV. With hundreds
of the hottest bikini competitors
in the world, its no wonder the
FLEX Bikini Model Search has
become one of the most popular
events held at the Olympia
Expo. BPI Sports has been one of
the fastest growing supplement
brands over the past two years,
and sister brands like Image Sports,
Pro-Nutra, and Jay Cutler Nutrition
are contributing to an outstanding
2014. For more on BPI Products and
its related companies, check out
bpisports.net.
DAVID J. PECKER
Chairman, President, and

Chief Executive Officer of
American Media, Inc.
Managing Director, Weider Pub. Ltd. (Europe)

MARTIN CHEIFETZ
(UK) 44-142-350-4516; fax: 44-142-356-1469;
e-mail: mcheifetz@weideruk.com
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A SUBSIDIARY OF AMERICAN MEDIA, INC.
CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER

DAVID PECKER
Executive Vice President/Chief Marketing Officer
KEVIN HYSON
Executive Vice President, Consumer Marketing
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Executive Vice President/Chief Financial Officer/Treasurer
CHRIS POLIMENI
President/CEO, Distribution Services, Inc.
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Executive Vice President, Digital Media Operations/CIO
DAVID THOMPSON
Senior Vice President, Operations ROB M. ONEILL
General Manager, AMI International & Syndication LAWRENCE A. BORNSTEIN
DISCLAIMER Please consult your physician before beginning any exercise or diet
program, or when making changes in an existing program.
PRINTED IN USA
WE ASSUME NO RESPONSIBILITY FOR RETURNING UNSOLICITED MATERIAL,
INCLUDING BUT NOT LIMITED TO PHOTOS, ARTWORK, MANUSCRIPTS AND LETTERS.
COURTESY OF WEIDER HEALTH AND FITNESS
Ferrigno, has graced

the cover of FLEX.
Ferrigno is still a
powerful icon in
the bodybuilding community. Successful
bodybuilder
and actor, Ferrigno has inuenced young men
and women for decades. As a
bodybuilder, he won an IFBB Mr.
America title and two consecutive IFBB Mr. Universe titles and
appeared in the bodybuilding
documentary Pumping Iron with
Arnold Schwarzenegger. In 1974, he
came in second on his rst attempt
at the Mr. Olympia competition. He
nished third the following year,
and his attempt to beat Arnold was
the subject of the 1975s Pumping
Iron. During competition, Ferrigno
has been documented as the biggest bodybuilder onstage to date,
at 6'5" and 316 pounds in 1992.
Besides being a competitive
bodybuilder, Ferrigno was a versatile athlete and competed in the
rst Worlds Strongest Man competition in 1977, where he nished
fourth in a eld of eight competitors. As an actor, he is best known
for portraying the titular role in the
CBS television series The Incredible
Hulk (19781982), and hes also appeared in fantasy adventures such
as Sinbad of the Seven Seas (1989)
and Hercules (1983). Ferrignos
most recent credits include guest
appearances on the CBS sitcom The
King of Queens (beginning in 2000
and continuing until the programs
conclusion in 2007, where he and
his wife, Carla, were depicted as
the main characters next-door
neighbors); Hulk (2003); The
Incredible Hulk (2008), I Love You,
Man (2009); The Avengers (2012);
and Celebrity Apprentice 5 (2012).
We are proud to have Big Louie back
on our October cover.
This years 50th Olympia event
is bigger and better than ever, as
we have exciting news: American
Media, Inc. and NBC Sports Group
recently announced a partnership
to televise the 2014 Mr. Olympia
contest on NBCSN, with two
90-minute telecasts of the 50th
Chairman and Chief Executive Officer DAVID PECKER

President of the IFBB Professional League JIM MANION
Founder and Chairman Emeritus JOE WEIDER (19202013)
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BY ARNOLD SCHWARZENEGGER, EXECUTIVE EDITOR
ARNOLD CLASSIC
EUROPE 2014
Bigger and better than ever!!
The Arnold Classic

returns to Europe and
Q
does it in Spain again, for the
more comfortable for all the

fans and athletes.
The Arnold Classic Europe
has become a big annual celebration of sport in Europe. The
spectacular displayOlympic
and non-Olympic disciplines
together with the expo and
topped by the bodybuilding
and fitness competitions, both
amateur and professional, have
achieved an astounding level
of success. The expo has three
objectives: first, new growth;
second, a better distribution of
the events; and third, accessibility for the flow of visitors.

The IFBB Pro League bodybuilding portion will be stacked
with top names like (presented
here in alphabetical order) William Bonac, Mamdouh Elssbiay,
Toney Freeman, Dexter Jackson, Michael Kefalianos, Victor
Martinez, Juan Morel, Shawn
Rhoden, Roelly Winklaar, and
Dennis Wolf.
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fourth consecutive year. On

Friday, Sept. 26, Madrid will be
the destination for hundreds
of people with uncommon
physiques at one of the most
anticipated events of the year
for fitness and bodybuilding enthusiasts. Locals will
be awed by the number of
hyperdeveloped physiques.
For three days, thousands
from around the world will
congregate at the Pabelln

de Cristal and Madrid Arena
to give life to an event that
draws an increasing number of
athletes, sponsors, and visitors
each year.
The venue for the championships is the same, but the
space has increased in size.
The Pabelln de Cristal (which
translates as the Glass Pavilion) will be used in its entirety.
Lessons learned in previous
years have led to improvements, making the experience
22
FLEX | OCTOBER 14
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14-BF-1053rd
GIFTED
NUTRITION
& GOLDS
WALL
OF FAME
In mid July, reigning three-time Mr. Olympia Phil
Heath took time out of his busy schedule to visit Golds
Q
Gym, otherwise known as the Mecca, in Venice Beach, CA. The
FABIAN DIAZ
reason? Two actually. First, the Gift was the latest Mr. O to
have his picture adorn Golds historic Wall of Fame, next to
such legends as Arnold Schwarzenegger, Lee Haney, Ronnie
Coleman, Jay Cutler, and others. The second was the launch of
his new company, Gifted Nutrition. Heath is heavily involved in
all product development to ensure that nothing but the best
goes into the premium supplements bearing his name. Check
out the pics from the red carpet affair and go to giftednutrition.com for the full scoop on one of the industrys hottest
new sports and performance supplement companies.
FLEXonline.com
31
JAY CONQUERS
NEW YORK CITY
By now, its clear that

we wont be seeing Jay
Q
Cutler on a bodybuilding stage
this year, but that just leaves
more time for the four-time
Mr. O to get up close and personal with fans as he did on a
trip to New York City on June
1921. Cutler, who was in town
promoting BPIs Cutler Nutri-
on Fox 5 News
tiglione,
ran, OK!TV, and TMZ.
32
FLEX | OCTOBER 14
@giftednutrition
CHRIS LUND
CH IS LUND
BILOUIEG
BY
TONY MONCHINSKI
COURTESY OF
WEIDER HEALTH
AND FITNESS
PHOTOGRAPHS
Our exclusive
one-on-one with the
original mass monster,
Lou the Incredible
Hulk Ferrigno
Louis Jude Ferrigno started lifting weights when
he was 12 years old to protect himself against bullies
Q
who made fun of his hearing loss, the same punks who made
it a game to pull Ferrignos hearing aids out of his ears at
school and in the neighborhood (as a baby, an untreated ear
infection cost Ferrigno 85% of his hearing). This little boy
from Brooklyn, driven by fear, insecurity, and his survival instinct, grew into one of the most massive men6'5" and 325
pounds at the 1992 Mr. Olympiaever to grace a bodybuilding stage and the planet.
The original mass monster, Ferrignos competitive heyday
was the mid-1970s. During this, the sports golden era,
bodybuildings Big Louie battled it out against the likes
of Arnold Schwarzenegger, Serge Nubret, and Sergio Oliva.
He left competitive bodybuilding when his acting career
took off, but made a comeback to the Olympia stage in the
early 1990s. The names in the game had changed to Dorian
Yates, Kevin Levrone, and Flex Wheeler, and Ferrigno found
himself in arguably the most competitive era of the sport. At
the 1992 Mr. Olympia, where a 41-year-old Ferrigno placed
a respectable 12th out of 22 competitors, the men he beat
included 1983 Mr. Olympia Samir Bannout and future eighttime champ Ronnie Coleman. In 1994, he placed second at
the inaugural Masters Olympia.
FLEXonline.com
41
introspective man. Thanks to his enormous physique and run as CBS The Hulk from 19771981,
Lou Ferrigno is one of two bodybuilders who are
truly household names (Arnold Schwarzenegger
being the obvious other). He still works out and
his acting career continues with work on The
Celebrity Apprentice and The King of Queens,
as well as voice-over work in Adventure Time
and 2012s blockbuster movie The Avengers. A
family man, Lou and his wife of 34 years, Carla,
have three grown children and live in California,
where they are planning this Novembers NPC
and IFBB Ferrigno Legacy Contest.
42
FLEX | OCTOBER 14
You attended the Mr. Olympia

in 1966 and saw Larry Scott
defend his title.
LF: I was 14 years old and they
were holding it at the Brooklyn

Academy of Music across the
street from my high school. Larry
had won the year before at the
rst Mr. Olympia contest; the
only man, incidentally, to win the
contest in his rst attempt.
Who did you go there with?
Your dad?
LF: I went there all by myself. I
remember they were having the
competition and I was so
excited it was across the street
from Brooklyn Tech High
School. I walked across the
street and bought a ticket.
I had the first row in the
balcony. [Laughs] I was holding
onto that ticket like my life
depended on it.
CHRIS LUND(2)
Today, at age 62, this 1973 IFBB Mr.

America and two-time IFBB Universe
Q
winner (19731974), is a quiet, thoughtful,
FLEX: When you started

working out, whose physiques
did you admire?
LOU FERRIGNO: Larry Scotts
and Dave Drapers. Id been reading comic books as a kid and also
admired the physiques I found
in the pages of Superman and
Spider-Man. I was a big fan of
the Steve Reeves Hercules lms
made in Italy [1957s Hercules
and 1959s Hercules Unchained;
Lou would go on to star in later
Hercules lms himself]. I started
training at 12 [years of age],
trying to put on some size.
Lets talk about the way you

trained in the 1970s versus the
way you trained for your competitive comeback in the 90s. Were
there any major differences?
LF: I basically trained the same.
I trained each body part twice a
week. Twelve sets total of usually
44
FLEX | OCTOBER 14
three exercises for eight to 10 reps.

In the 1990s it was the same thing,
but I did more cardio and I was
able to eat more.
Did you train for a pump or did
you train to go to failure?
LF: Both.
How did your nutrition

change from the 70s to the
90s?
LF: Well, in the 1970s, I was
mostly starving myself. It was
a very basic meat-fish-water
diet. Very clean meats, low in
carbohydrates. Thats why it
was so difficult for me to finish

workouts, because I had so
few carbs in me. In the 90s,
because of the change in emphasizing cardio, I was able to
consume more carbohydrates
and had the energy to train
twice a day.
DEHAAN/COURTESY OF WEIDER HEALTH AND FITNESS
I TRAINED VERY HEAVY.

I WANTED TO GET AS THICK
AND BIG AS I COULD BE.
BIG LOUIES
COMPETITIVE RECORD
1971: WBBG Pro Mr. America,
teen, 1st; AAU Teen Mr.
America, 4th; 1972: WBBG
Pro Mr. America, 2nd;
NABBA Mr. Universe, heavyweight class, 2nd; 1973:
IFBB Universe, heavyweight,
1st , and overall; IFBB Mr.
America, heavyweight, 1st,
and overall; 1974: IFBB Mr.
International, heavyweight,
1st, and overall; IFBB
Universe, heavyweight, 1st
, and overall; Mr. Olympia,
heavyweight, 2nd; 1975:
Mr. Olympia, heavyweight,
3rd; 1992: Mr. Olympia, 12th;
1993: Mr. Olympia, 10th;
1994: Masters Olympia, 2nd
BIG LOUIES MASS MONSTER

BICEPS ROUTINE
EXERCISE
SETS
REPS
810
(includes one
warmup set)
Incline
Dumbbell Curl
24
810
Preacher Curl
24
810
Concentration
Curl
24
810
CHRIS LUND
Barbell Curl
FLEXonline.com
45
In the 1970s, at your biggest, what did you weigh?

LF: In Pumping Iron
[centered around the 1975
Mr. Olympia] I was 268
pounds. The year before, at
the Universe, I was 250. I
was 275 when I won the Mr.
America in 1973.
What supplements were
available to you in the
1970s?
LF: The only thing they had
was meat protein powder.
I used to buy that at GNC.
I would mix it with water,
hold my nose, and swallow
it down. I didnt want to use
skim milk powder because I
was trying to get as ripped
as I could get. We didnt
have the variety of supplements bodybuilders have
today.
And what supplements
did you use in the 1990s?
LF: In the 90s I didnt use
a lot of supplements, I just
ate more. I would drink
a protein shake to make
sure I got all my meals and
calories in.
When you trained for contests in the 1970s, which

body part was the toughest to get to respond?
LF: My back. I had to train
my back to be equal to my
front. I wanted to increase
the size and denition in my
back, bring out the striations.
Which body part was the
easiest for you to build?
LF: Chest and arms.
In the 90s, your back
was great.
LF: I learned to train it the right
way. I learned to focus on feeling my back when I did pulling
movements instead of having
my biceps override the back.
In your opinion, what separated a mass monster like you
46
FLEX | OCTOBER 14
from a more aesthetic bodybuilder like Frank Zane?

LF: It was genetics, but it was
also the way we trained. I trained
very heavy. I wanted to get as
thick and big as I could be. My
joints and bone structure were
able to hold more mass. Frank
had small bones and was able
to perfect his symmetry. I think if
he had been able to put on much
more size, he would have lost
his symmetry because he was so
aesthetic.
I HAD TO DEVELOP THE

HUNGER TO COMPETE AFTER
17 YEARS OF NOT TRAINING
FOR CONTESTS.
You were Michael Jacksons
personal trainer shortly before
his death in 2009. When you
trained him, how were you
training him?
LF: I used bands, very light
dumbbells, and machines. I had
him do high intensity. We were
focusing on stamina and exibility. He was a very nice man.
As a competitor, which was

a tougher generation: the
bodybuilders you faced in the
1970s or the guys you faced in
the 1990s?
LF: The 1990s. The guys were
more completely developed.
They had striations, they had
glutes. Everyone had to have
legs. Bodybuilding had changed
CHRIS LUND
When you say you ate

more, how many meals a
day were you eating in the
1970s versus the 1990s?
LF: I ate three meals a day
in the 70s compared to 56
meals a day in the 90s.
2014 ProSource. All rights reserved. These statements have not been evaluated by the Food and
Drug Administration. These products aree not intended to diagnose, treat, cure or prevent any disease.
DEHAAN/ COURTESY OF WEIDER HEALTH AND FITNESS
I DIDNT WANT
TO LOOK BACK ONE
DAY AND SAY, IF
ONLY I COULD HAVE
COMPETED ONE
MORE TIME
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LISTEN TO YOUR
BODY, BECAUSE
YOUR BODY WILL TELL
YOU HOW MUCH YOU
NEED TO TRAIN AND
HOW HARD TO PUSH.
Do you ever regret not

competing in the 1976
Mr. Olympia?
LF: I did back then, but you
know, doing The Hulk series
made me a major superstar.
I had to give up one.
so much. In the 70s you went to
a contest and competed in the
evening; they didnt have the
prejudging in the morning or
the day before like today where
everything is so critical.
When you competed in the
mid-70s there were often
only two or three men in the
heavyweight class. But when
you came back in the 1990s,
you were going up against 22
50
FLEX | OCTOBER 14
guys at the 92 and 93 Mr.

Olympias and 12 guys at the
94 Masters Olympia.
LF: I was the youngest one
when I competed in the 70s.
When I came back I was the oldest guy on the Olympia stage.
I had to develop the hunger to
compete after 17 years of not
training for contests.
What made you come back?
What was the hunger?
LF: When I starred in Pumping Iron, I walked away feeling

unfinished because I wasnt
at my best. Id only trained
for eight weeks because I was
focusing on the Superstars
competition [The Superstars, a
network series where athletes
from different sports competed
in events; Ferrigno won one of
the preliminary shows in 1976]
so I didnt have much time to
train the way I needed to. I
Ken Waller won the

Olympia heavyweight class
in 1976. Mike Katz placed
second. Youd beaten both
men before.
LF: Yeah. I knew that if I had
continued competing I would
have won the Olympia at least
eight or 10 times.
Do you miss competing?
LF: No. Sometimes I have the
urge to go onstage, but its not
DEHAAN/COURTESY OF WEIDER HEALTH AND FITNESS
wanted to compete one

more time to see how far
I could take my body. To
push the limits and see
how big, thick, and cut I
could get. I didnt want to
leave the sport unfinished.
I didnt want to look back
one day and say, if only I
could have competed one
more timeI knew that
when I came back it was
going to be tough to do
well because the game
had changed so much with
the level of development
of the physiques. But I did
it for myself, to see what I
could do with my body.
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about competing against

the other guys. Its about
competing against myself
and posing. I loved being
onstage and competing when I was up there.
Today, I just want to look
good at my age and feel
and be healthy.
Tell us about the Ferrigno Legacy Contest
coming up in November.
LF: Its going to be a
mega show in Santa
Barbara the last weekend
of November. Itll be a
two-day show with IFBB
mens bodybuilding,
mens and womens physique, and bikini, and then
an NPC amateur contest
on Saturday. Were going
to have many, many
competitorsover 300.
Its being held at the
Granada Theater, which is
an $85 million theater
very beautiful. I also want
to have the Arnold Classic
on the West Coast.
TODAY, I JUST WANT

TO LOOK GOOD AT
MY AGE AND FEEL
AND BE HEALTHY.
52
FLEX | OCTOBER 14
ART ZELLER / COURTESY OF WEIDER HEALTH AND FITNESS
What advice
would you give to an
aspiring bodybuilder
who hopes to follow in
your footsteps and be a
mass monster?
LF: Id tell him or her,
take it one day at a time.
Dont overtrain. Listen to
your body, because your
body will tell you how
much you need to train
and how hard to push.
And train smart. You
dont want to incur any
injuries. FLEX
KORBIE NITIFOROF
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*These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure or prevent any disease.
RETRO ATHLETE
ART
ATWOOD
How Modern Art built a
Wisconsin-size back
no one couldve predicted hed be victorious in his pro league debut. After all, it had
been eight years since a rookie did that.
And the 2002 Toronto Pro lineup included
Markus Rhl, winner of that same contest
two years prior. But this time, Rhl had to
settle for second, as 28-year-old Atwood
grabbed the top prize. It was the high point
in Atwoods career. In his remaining 18 pro
contests over five years, he never again
finished higher than third. Fourteen times,
he missed the posedown.
Modern Arts conditioning was too often
blurry, his arms lagged, and his waist was
wide. But enough negatives. His physique
was modernist, not classical. He was a mass
monster. At 5'11", the Wisconsin native
competed at 280 and climbed to 330 in the
off-season. When it came to lats, pecs, traps,
hamstrings, and delts, he had enough size
to hang with anyone. His low-draping lats
gave such a sail-like breadth to his rear poses
that when FLEX ranked the top 20 backs of
all-time in 2008, Atwood was No. 14.
Ronnie Coleman was No. 1 on that best
backs list. Despite their vastly different
contest records, eight-time Mr. Olympia
Coleman and one-hit-wonder Atwood
shared two things other than gargantuan
lats. First, Atwood relocated in 2005 to
the Dallas area, where Coleman makes his
home. Second, they both hit body parts
twice weekly and trained twice daily. I tried
to train everything only once per week, but
I shrank and gained fat, Atwood stated
in 2004. I need more workouts to grow.
People think what I do is overtraining, but
I tell them to try it for six weeks and see
for themselves. Some people dont train
hard enough. They dont push themselves
past the level they
FLEX FACTOID
need to make gains.
Tragically, Atwood
When he won the
2000 Jr. USA as
died in 2011 at age 37.
a super-heavy,
His career peaked at
Atwood beat
his pro debut, but,
heavyweight12 years later, his
class winner
back remains one
Victor Martinez.
of the largest ever
Six months later,
unfurled on a bodyMartinez won the
building stage.
NPC Nationals.
58
FLEX | OCTOBER 14
CHRIS LUND
Art Atwood peaked early. After

winning the super-heavy class but
Q
not the overall at the 2001 NPC Nationals,
BY
GREG MERRITT
HARDGAINERS ULTIMATE GROWTH ENHANCEMENT SYSTEM
VOLUME
TRAINING
How cranking up your workout
volume can turn up your gains
60
FLEX | OCTOBER 14
Imagine its 1979 and you want to do pullups. Already hanging from the bar is
Roy Callendar, third in the previous years Mr. Olympia. Youd better hope he lets you
Q
work in, because hes not moving on for another hour or so. And 25 sets at the pullup bar are
just the beginning. Callendars back routines typically consisted of 85 sets, and his entire
back/biceps/forearms workout could last six hours! All his body parts went through similar
endurance sessions. Callendar is an extreme example of volume training, but his success
illustrates that more is sometimes better. With proper nutrition and enough rest between
workouts, volume training can lead to more voluminous muscles.
CHRIS LUND
TRAINING STYLES
through around 1,000 reps per

quad workout, as Viator did.
Boredom and complacency can
set in. Your bodys energy and
hormonal levels will lag. So lets
acknowledge that ultramarathon workouts are incredible
feats. Clearly, some bodybuilders have had great success with
them. But lets also move on to a
more realistic and effective style
of volume training. For that, we
look to four-time Mr. Olympia
Jay Cutler.
Weve included the quad
routine Cutler used in preparation for the 2003 Mr. Olympia. It
has a more realistic 23 working

sets. (He also typically did one
warmup set of each exercise.)
Youll also notice it covers a lot
of exercises. Viator used to do
just four exercises for quads but
plow through 10 sets of 2030
reps of each of those. With only
23 total sets, Cutler doubled
Viators exercise total (counting
leg extensions twice). In that
manner, he worked complex
muscle groups, like quads and
back, from a variety of angles.
Cutler achieved such a diversied attack by doing only two
or three working sets of most
exercises. Another factor was

reduced rest. By keeping his
breaks between sets to around
one minute, he was able to get
through his entire workout before his intensity waned. Similarly, the four-time Mr. O kept his
reps in the low-moderate range,
so he could impart maximum
intensity throughout each set.
Still another factor he used was
a late-workout blowout. Note
that he ended his quad workout
with dropsets, a technique that
boosted intensity when it was
most likely to lag. All in all, Cutler
managed to turn up the volume
and variety to marathon levels
but still sprint through his workouts with ultimate effort from
his rst rep to his last.
CHRIS LUND
VOLUME CONTROL
In the beginning, which is to say
the rst half of the 20th century,
bodybuilders trained their entire
physiques in every workout. By
necessity, they couldnt do many
sets per body part per workout
until split routines divided their
workload. When routines were
broken up, volume climbed. It
peaked in the late 70s and early
80s with Callendar, Casey Viator
(third in the 1982 Olympia), and
Johnny Fuller. All three top pros
did in excess of 40 sets in each
body-part routine.
Nobody sprints through an
ultramarathon. Likewise, there is
a limit to how long most people
can maintain even moderate
intensity when theyre grinding
ALL I CAN
Im a volume trainer, and I always
will be. I want to make sure Ive
done all I can in every workout.
Im not concerned with how many
sets that takes. JAY CUTLER
62
FLEX | OCTOBER 14
H.U.G.E. VOLUME
TRAINING BASICS
Q Do 1826 sets for
large body parts, like
back and quads. Do
1520 sets for smaller
body parts, like
triceps and calves.
JAY CUTLERS
VOLUME QUAD
WORKOUT
SETS
REPS
Leg Extension
EXERCISE
1015
Squat
610
Leg Press
79
Q Work out six days

weekly, and train all
body parts, other
than abs and calves,
only once a week.
This will allow you to
keep your intensity
up throughout the
entire routine.
Hack Squat
810
Stationary Barbell
Lunge
810
Stationary Dumbbell
Lunge
810
810
Q Keep all workouts

to 90 minutes or less.
Smith Machine
Front Squat
Leg Extension
68 plus
56*
Q In order to maintain your intensity,

increase your overall
workout volume
gradually. Dont add
more than two sets
per week.
* These are dropsets. The initial 68 reps are

followed immediately with 56 reps with
half the initial weight.
H.U.G.E. VOLUME
TIP SHEET
Q Supersets and giant sets can help you
increase rep volume
without inating
workout time.
Q Doing only two or
three sets of an exercise allows you to
work complex body
parts, like back and
quads, from a variety
of angles.
Q Work quickly. You
dont want your
intensity to wane
over a lengthy gym
session. Rest only
6090 seconds
between sets.
Q Avoid high-rep sets.

Combined with a highset workload, your
intensity is prone
to lag when doing
sets of more than
15 reps. Stick to
maximum weights for
moderate reps.
64
FLEX | OCTOBER 14
CHRIS LUND (2)
Q Utilize techniques
like dropsets late in
your workout to maintain your intensity
until your last reps.
Q Muscle hypertrophy following

resistance training involves activation of muscle protein synthesis
(MPS). However, new studies
suggest that may not be the case.
Researchers measured muscle
protein synthesis after the rst
session of resistance exercise and then examined the
relation between muscle
protein synthesis and
hypertrophy after 16
weeks of training with
an MRI scanner.
The subjects
ingested a protein-rich
beverage (30 grams
of whey protein)
immediately after
their exercise session
and with breakfast on
nontraining days. At the
end of the study, rates
of MPS were increased
23538% above rest 60
180 minutes post-exercise and
18428% 180360 minutes
post-exercise. Quadriceps volume
increased 7.91.6% after training.
Now here comes the shocking
nding: There was no correlation
between changes in quadriceps
muscle volume and acute rates of
MPS measured over one to three
hours, three to six hours,or the
sum of the one- to six-hour postexercise period. The researchers
concluded that acute measures of
MPS following an initial exposure
to RE in novices are not correlated
with muscle hypertrophy following
chronic RT.
TRADITIONAL PUSHUP VS. TRX PUSHUP
There are a number of gyms that have incorporated TRX training systems
into the workout area, but most bodybuilders stick to the basics. New research
Q
suggests that incorporating TRX pushups activates more muscle bers than the
traditional pushup. The researchers wanted to compare the EMG activity of the
pectoralis major, anterior deltoid, and triceps brachii muscles during standard
pushups and pushups with suspension straps. The researchers concluded that the
suspension pushup displayed greater levels of EMG activity for the pectoralis major,
anterior deltoid, and triceps brachii muscles. Finishing off a chest exercise with the
TRX suspension straps seems to activate more muscle bers than a traditional
pushup, so give them a try.
66
FLEX | OCTOBER 14
Q If you look at
99% of the tness
websites, most talk
about the superiority
of high-intensity interval training (HIIT) over
steady-state cardio for
fat loss. According to
new research, steadystate continuous
cardio beats HIIT for
burning fat, at least
in overweight people.
Researchers took 38
inactive (exercising
<three days/week)
and overweight (BMI
25 to 29.9) 18- to
55-year-old men and
women who were
randomly assigned to
receive three sessions/
week for 12 weeks of
HIIT or continuous
moderate intensity
training, or a sedentary
control group. The progressive HIIT program
consisted of repeated
bursts of exercise on
the cycle ergometer
at a power output designed to elicit 120%
of a VO2 max. The
continuous cardio exercise program involved
continuous cycling on
the ergometer. In accordance with current
recommendations,
training progressed
from 30 minutes at
an intensity of 50% in
Week 1 to 45 minutes
at an intensity of 65%
by the fth week of
the study. At the end
of the study, the HIIT
program was superior
for developing cardiorespiratory tness, but
the continuous aerobic
exercise, not HIIT, was
superior for reducing
total body fat and
android fat (i.e., fat in
the abdomen, chest,
shoulder) in overweight
adults. Thus, the
researchers concluded
that although HIIT is a
time-effective means
of achieving improved
tness, it should not be
promoted as a timeeffective means of
increasing fat loss and
improving fat distribution for this population.
CHARLES LOWTHIAN.COM
CARDIO
CONTROVERSY
www.USPlabsDirect.com
Branden Richards // TEAM USPlabs Athlete*

Copyright USPlabs, LLC. 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. Information in this ad should not be used as an indication or prediction of your individual
results. These products are meant to be used in conjunction with a proper nutrition & exercise program. Your results are completely
dependent upon the amount of effort you put into it, which includes eating & exercising properly. You should consult your healthcare
practitioner before beginning any such plan. All examples are for illustration purposes only. USPlabs is not affiliated with, and its products
are not endorsed by, the United States Pharmacopeia, Rockville, MD. *Endorsers began their relationships with USPlabs as product users
before endorsing the company. USPlabs Endorsers may have been remunerated for their endorsement.
BY GREG MERRITT
Nationals, hes been

compared to Lee
Haney, the legend who
won the same title
27 years prior. There
are obvious career
differences. Haney
made his pro debut
at 23 and retired at
32 with a record eight
Mr. Olympia titles.
McMillan didnt debut
until the weekend he
turned 33, and, though
he has three pro titles
to his name, hes yet to
even crack the Olympia
top 10. Still, both are
South Carolina natives
with similar masswith-class physique
typestall, broad, and
proportionate. Like
Haney during his
eight years of dominance from 198491,
McMillan today has
enough size to dwarf
challengers, but its
wrapped in a pleasing
structure and shape
that makes observers
quip, Thats what
bodybuilding should
be about.
TWO-MAN CALLOUT
If Haney at his peak
could pose down
with McMillan today,
it would be readily
apparent how stupendous Haneys torso
was. Haneys chest
and back of three
decades ago could still
win him comparisons
in this years Olympia.
His front lat spread
and front double
biceps were dominating poses then
because of his chest
depth, lat width, and
waspish hips. And
theyd still be dominating poses against
top pros today. Those
also happen to be
McMillans best poses.
His back just isnt
quite as broad as
Haneys, and his hips

arent quite as slim.
Lower body-size
standards have
changed dramatically
over the 23 years since
Haney last posed. His
quads had pleasing
shapes and enough
size to fend off top
challengers. But, on
average, todays best
bodybuilders carry
a lot more mass in
their lower bodies
than yesterdays. This
is especially true of
hamstrings. McMillan
would have a denite
lower-body edge.
And he would have
a similar size advantage with arms. Still,
what Haney lacked
in gun dimensions,
he made up for with
biceps and triceps
separation. He might
lose the side shots to
McMillan because of
his undersize arms,
but the lines in those
same limbs highlight
the legends key
advantage over his
fellow Southerner.
During his pro career,
Totalee Awesome
was never off. He
always delivered the
cuts (by the standards of his era), and
until Big Mac proves
he can do likewise,
its hard to envision a
scenario in which he
beats an eight-time
Mr. Olympia.
HANEY BREAKDOWN
Strengths Aesthetic mass, lat
width and thickness, chest density
Weaknesses
Arm size, hamstrings
Best pose Front lat spread
Side triceps
HANEY
Height 5'11''
Weight 245
Pro Years 9
Pro Contests 16
Pro Wins 11
Olympia Wins 8
McMILLAN
Height 6'1''
Weight 265
Pro Years 5
Pro Contests 9
Pro Wins 3
Olympia Wins 0
Strengths Aesthetic mass, quad

size, lat width, chest density
Weaknesses
Conditioning, back details
Best pose Front lat spread
Abs and thigh
HANEY: BILL DOBBINS; MCMILLAN: PER BERNAL
Ever since
Q
Cedric McMillan
won the 2009 NPC
MAXIMIZE
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SCIENCEPOWERED.COM
PROTEIN
ALL DAY
Most Americans make dinner

their highest-protein meal of the
Q
day. Researchers sought to examine
protein timing and its effect on protein

synthesis. There are some advantages
to late protein intake. But what about
the rest of the day? Many people
get most of their protein at dinner.
Many get most of their carbs at
breakfast. Is there an advantage
to spreading protein intake
throughout your day? It looks
like the answer is yes.
Researchers studied
24-hour muscle-protein
synthesis in a group of
healthy men and women.
The subjects were rst
asked to stick to a diet with
most protein consumed
at night (about 10 grams
at breakfast, 16 grams at
lunch, and 63 grams at dinner).
This was followed by a second diet
in which protein was consumed evenly
at three meals (with an average of about
31 grams per meal). Subjects stayed on
each diet for seven days. Protein synthesis was 25% higher when subjects
consumed protein evenly at each
meal. The researchers concluded that
its better to have protein with breakfast,
lunch, and dinner than having a big, highprotein meal at night.
Q Looking for an extra benet to recover from your last training session? Pick up a bottle of sulfur mineral water. Cruciferous
vegetables are endowed with sulfur, a potent antioxidant and
detoxication agent. German research has shown the importance
of dietary sulfur for cardiovascular health. Sulfur compounds found
in some foods may increase cardiovascular health by acting as a
natural blood thinner and by lowering blood cholesterol. Sulfur is
needed for the manufacture of taurine, an amino acid critical
for a healthy heart. Sulfur also plays a key role in the function of
the mitochondria, the energy factories inside your cells. Researchers
examined the effects of sulphurous mineral water (SMW) on muscle
damage, antioxidant activity, and peripheral blood changes induced
by submaximal exercise. Thirty male triathletes supplemented with
SMW or a placebo: three weeks of placebo, 30 days of washout, and
three weeks of SMW. After both periods, participants ran for two
hours at 70% maximal aerobic speed. At the end of the study, while
both groups had an increase in inammatory markers of muscle
damage after exercise, the sulfur mineral drink had increased levels
of antioxidant product, catalase, which were higher immediately
after exercise in the sulfur groups, as was hemoglobin and red-bloodcell level. Markers of muscle damage, such as creatine phosphokinase, decreased signicantly in the sulfur mineral water.
74
FLEX | OCTOBER 14
LINGONBERRIES
HALT FAT GAIN
Q A berry that prevents you from gaining

fat sounds like science ction, but thats what
researchers found in Sweden. Lingonberries
almost completely prevented weight gain in
mice fed a high-fat diet, a study at Lund University
has foundwhereas the super berry aai led to
increased weight gain. Mice were fed a low-fat and
high-fat diet and were then divided into groups,
where all except a control group were fed a type of
berrylingonberry, bilberry, raspberry, crowberry,
blackberry, prune, blackcurrant, or aai berry. After
three months, the lingonberry group had by
far the best results. The mice that had eaten
lingonberries and a high-fat diet had not put on
more weight than the mice that had eaten a lowfat dietand their blood sugar and insulin readings
were similar to those of the low-fat
mice. Cholesterol levels and
levels of fat in the liver were also
lower than those of the
animals who received a
high-fat diet without
any berries.
JASON BREEZE; GETTY IMAGES (2)
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76
FLEX | OCTOBER 14
PAVEL YTHJALL
YOU CAN INCREASE OR DECREASE

EMPHASIS ON VARIOUS PARTS OF THE
HAMSTRINGS WITH SOME PRACTICE (I.E.,
INCREASING PROPRIOCEPTION).
FLEX EXPERT
ADVANCED BODYBUILDING
BY MATT PORTER
CONTROL
YOURSELF
I cant count how many
times I have heard bodyQ
building/physique competitors
publicize on social media what
they will be devouring after
their contest is nished. I have
seen people buy and stockpile
hundreds of dollars worth of
empty calorie junk food, none
of it conducive to bodybuilding.
If this happens to describe you
(assuming youre in the midst of
a contest diet) or something you
have done in the pastplease
read this article carefully and
save yourself some damage
control. I want to thoroughly
discuss the pitfalls, and even
dangers of this mentality that
says. I am going to demolish
some junk food for one to two
weeks after my show, then I will
clean it up. Adhering to this
two-week see food diet will
potentially lead to the following unfortunate outcomes:
EXTREME FULL-BODY EDEMA,
initiating hypertension, and
depending on severity, hospitalization.
EXTREME LETHARGY, causing a
lack of motivational energy.
DEPRESSION due to going from
a contest-ready physique to the
Pillsbury Doughboy imitator in
seven days or less.
ELECTROLYTE IMBALANCES,
causing irregular muscle cramping
and muscle tightness, making it
difficult to weight train or even
walk for long periods of time.
So let me embed some very

crucial and helpful information in
your brain on how to really come
out of a contest-prep diet and not
suffer these negative side effects
and outcomes.
First off, I want people to adopt
the mindset that a champion
needs to be concerned with bringing his or her very best package
to the stage and focus solely on
rst place, not what junk foods
they are craving most toward the
80
FLEX | OCTOBER 14
nal four weeks out from

their competition. I
believe seasoned
competitors realize
this, but I still see
experienced vets
talking about
food fantasies
quite often. This is
completely understandable for a newbie
or rst-time competitor,
but I would expect more from
seasoned vets. During the nal
four weeks is when you design (or
have your nutrition coach) design
a plan of attack for post-contest
with precisely how to transition
out of this delicate phase properly.
Planning your post-contest nutrition plan, supplement regimen,
and off-season training protocol
will ease your mind so you are
not winging it or playing it by
ear (which will never work out
optimally).
Im not saying you cannot or
should not have some fun and
celebrate and eat amazing foods
youve been deprived of, but you
need to know when to call it quits,
and how to control and regulate
the rebound effects from enjoying
these tasty delicacies.
Another factor often not
considered has to do with whether
youre a naturally stubborn endomorph body type or a blazing fast
ectomorph body type. If youre the
metabolically slower endomorph,
this article is even more imperative for you to take to heart, as
Ive witnessed these individuals
(endomorphs) go from stageready to looking 20 weeks out in
ve to seven days! The ectomorph
counterpart will have much more
leeway with coming off a contest
diet and could potentially experience only water retention from
going gung ho on a weeklong food
frenzy. This means the ectomorph
should keep things regulated
immediately post-contest to
ensure the transition into offseason is optimized.
A CHAMPION NEEDS TO
BE CONCERNED WITH
BRINGING HIS OR HER VERY
BEST PACKAGE TO THE
STAGE AND FOCUS SOLELY
ON FIRST PLACE.
JASON BREEZE
How to come off a pre-contest diet
SET A GOAL
GET A FREE PLAN
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A BETTER WAY
After concluding the night portion (award ceremony) of the
contestand hopefully collecting your rst-place trophy, you
then go off to a fun restaurant
with friends and family to eat
anything youve been craving.
Have a blast, eat until youre
satised, and then Im sure on
your way home or back to your
hotel you will make a few more
pit stops to pick up some treats
to shove down your throat
before passing out.
The next morning, have a
breakfast of your choice. I am
sure it will comprise pancakes,
waffles, bacon, eggs, etc
This is where I tell my clients
to then eat your normal diet
meals until dinnertime that
day, and follow with a dinner of
your choice with your signicant
other, friends, or family.
Then, on Monday, it is time
to put in some work and ght
through the inevitable rebound
that will, unfortunately, take
place. You will now go back to
your pre-contest water inges-
82
FLEX | OCTOBER 14
tion amounts, perhaps two

gallons per day. Youll also go
back to your lowest carbohydrate phase of your pre-contest
diet. Finally, you will resume
cardiovascular training to also
ght the rebound and get the
bodys water balance to return
to homeostasis.
Something to be aware of is
that the rebound will creep up
on you Monday morning, and
as you ingest more water, youll
now bloat more dramatically,
since aldosterone and vasopressin are trying to normalize
and regulate uid balance.
You will be a human sponge
and soak up all ingested water
from Monday until Wednesday,
give or take a day or two. By
Thursday, assuming you have
implemented the pre-contest
cardio, low-carbohydrate menu,
and normal sodium intake, the
body will then start releasing
subcutaneous uid, and youll
start looking stage ready again.
By the next weekend, you
should be balanced out, and
ready to slowly dive into your
off-season nutrition and training plan. I understand this will
be very difficult for most to
fathomgoing back to cardio
and low carbohydratesbut
trust me, youll thank me for
sharing this approach with you!
After the damage control
week, the following week youll
slowly increase your carbohydrate allotment, and perhaps
slowly taper your cardio
duration. I will usually allow
my athletes to schedule a
cheat meal or two on the
weekends, and when I say
cheat meal, I mean one meal
of their choicenot an entire
day of gluttony!
I hope that all competitors
gain access to this two-part
article series and read it
thoroughly, as disregarding the
transition out of the contest diet
will affect your off-season in a
negative manner. Remember,
starting a gaining phase from a
lean starting point is your best
option. You can preferably slap
on lean muscle over fat mass given you carefully give your body
the right amounts of healthy
macronutrients, opposed to
complete, utter junk food!
QUESTIONS TO ASK COMING

OFF A CONTEST DIET:
How depleted of carbohydrates
and dietary fats were you going
into your contest?
How much water depletion did
you undergo?
How much sodium manipulation
did you endure?
How much cardio were you
doing?
How many thermogenic weightloss products were you taking
prior to show time?
POST-CONTEST DIET
DAY 1 RECAP:
Breakfast of your choice
Eat normal pre-contest diet
meals after breakfast
Dinner of your choice in evening
PHYSIOLOGICAL EFFECTS OF
THESE MANIPULATIONS:
Depleted glycogen levels
increased GLUT-4 transporter proteins in muscle cells and increased
glycogen synthase enzymes,
which will cause super-saturation
of glucose storage.
Lowered sodium levels over a few
days will now increase aldosterone levels (sodium hormone),
and the body will go into ght-oright mode, and actually preserve
water in extracellular tissues,
under the skin.
Tapered water levels over a few
days will now increase vasopressin (or antidiuretic hormone) and
also cause the body to scavenge
water in extracellular tissues, since
no water is being ingested.
Diuretic products will deplete electrolyte levels in cells and blood
and cause mild to severe mineral
imbalances, resulting in a myriad
Matt Porter is a sponsored athlete for truenutrition.com and also an accomplished

NPC competitor, title holder, contest prep coach, and nutrition guru. Matt can be
reached via his Q&A page in the forums at truenutrition.com. If youre interested in
information regarding the intra-workout formula (MPA Muscle Intrusion), check out
truenutrition.com.
JASON BREEZE
DAMAGE CONTROL!
First, I am going to lay out a
detailed example of how a competitor can avoid the negative
ramications of coming out of
the contest diet the wrong way:
The competitor is now three
days out from his/her contest.
Carbohydrates have been
reduced to fewer than 50 grams
per day from their previous 200gram allotment. The competitor
has now begun to reduce sodium
levels to attempt to rid the subcutaneous tissue of water retention.
Water consumption prior to this
point was at two gallons per day,
and it has now been reduced to
one gallon, and eventually it will
be just sips of uid one1 day out
from the contest. The competitor
has also employed water-loss pills
in conjunction with the water/
sodium/carbohydrate restriction
to further increase diuresis, and
hopefully appear shrink-wrapped
the morning of the contest.
Every single one of the crucial
dietary manipulations that this
competitor utilized will spell absolute disaster if he or she chooses
to go hog-wild post-contest by
eating everything in sight.
FLEX EXPERT
EXTREME MUSCLE
BY CARLON M. COLKER, M.D. , F.A.C.N.
TESTOSTERONE
PELLETS
Understanding this
newest approach
Qtestosterone replace-
ment involves men with a

documented low testosterone
level traditionally coupled with
some sort of symptom (s) such
as low libido, erectile dysfunction, weakness, loss of muscle
tone, body-fat gain, fatigue,
and/or depression. In most men,
testosterone levels fade with
age. Of course, testosterone can
be lowered by a number of other
conditions as well. Particularly common in my practice are
those individuals with a history
of anabolic steroid abuse. Once
a patients low level is correctly
identied by a physician, options for testosterone replacement fall into three categories:
topical applications, injections,
or pellets.
The rst and perhaps most
common involve THE TOPICAL
APPLICATIONS. One of the
most often prescribed is AndroGel. Perhaps the greatest physiologic benet of this option is
that the topical applications are
bio-identical to the testosterone that your own body
produces and not a synthetic
testosterone-like hormone. As
a result, there seem to be fewer
side effects with the topical
applications, such as elevated
red blood cells and thickening of
the blood.
The downsides with the topical applications are the fact that
they can come off on your lover
or your kids if they snuggle up
to you. The gels will also come
off on your skin and onto your
clothes. Although there are testosterone patches as well, which
contain the same medication in
the gel targeting a specic area
under the patch, they still have
the annoyance of having to be
applied each day. Then theres
also the added adhesive issue

for the patches, which can be
sticky, annoying, and irritate the
underlying skin over time.
THE INJECTABLE VERSIONS, like the commonly used
testosterone enanthate, can
be given once per week or even
less frequently in some cases. In
fact, there is even the recently
approved ultra-long-acting
testosterone preparation called
Aveed, which only requires onceper-month administration. The
main issue I tend to cite when
advising against the injectable
application is that the injectable
versions are not bio-identical. As
a result of not being the same
testosterone as that which our
own male bodies produce, side
effects seem more prevalent.
In particular, hematocrit rises.
The hematocrit represents the
amount of red blood cells oating around our arteries and veins.
If the number gets too high, vascular occlusion and even stroke
can result. So for those patients
who prefer injectable testosterone, blood testing must be done.
If the hematocrit gets dangerously high, I often recommend
that phlebotomy (removing a
portion of the blood) be done
either in my clinic or at a blood
donation site.
Finally, there are the
testosterone pellets. Currently the only FDA-approved
testosterone pellet is Testopel.
Its a grain-size pellet of 75mg
of bio-identical testosterone.
THE PELLET OR PELLETS are
implanted only once every three
to six months. The pellets are
bio-identical testosterone so
hematocrit issues are far less
common. There is no risk of
topical transmission to partners
or children. There is no burden

of daily dosing, no need to rell
a prescription every month, no
need to travel with supplies,
and no risk of missing or skipping a dose. The only drawback
is the procedure itself, which
can be uncomfortable and a
little painful to endure each
time. In addition, there is the
soreness and occasional temporary hematoma (bruising) that
results from each procedure.
But compared with the
alternatives, these drawbacks
are increasingly being looked
at as relatively minor when
compared with the issues
patients experience using the
other options. If you and
or your primary care physician
are interested in testosterone
pellets, feel free to call Peak
Wellness at (203) 625-9608
or e-mail us at peakwellness
peoplepc.com!
You can get the latest third edition of Dr. Colkers book, Extreme Muscle Enhancement: Bodybuildings Most Powerful Techniques online at amazon.com.
In addition, Docs Whey is available at proteinfactory.com or by calling (800) 343-1803.
84
FLEX | OCTOBER 14
PAVEL YTHJALL
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86
FLEX | OCTOBER 14
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POLIQUIN PRINCIPLES
How long-term planning
can ensure big-time results
Lets face itif youre

looking through bodyQ
building magazines for a new
94
FLEX | OCTOBER 14
CHART A
For more information

on Poliquin Group,
visit poliquingroup.com.
Weeks Reps
Sets
Rest
12
1520
45 sec.
34
1012
2 min.
56
1215
90 sec.
78
68
3 min.
910
810
2 min.
1112
46
4 min.
CHART B
Weeks Reps
Here is an example of a twomonth cycle (to perform once or

twice a year) that focuses more
on strength while still having a
positive effect on muscle growth
(see Chart B).
Be aware that the speed at
which you perform your repetitions will inuence the training
effect. In the two training cycles
above, lower the weight at a rate
that is approximately two to three
times as long as it takes to lift it.
In a bench press, for example,
you could press the bar to extended arms in one second and
lower it in three seconds, with a
one-second pause at the top of
the movement to ready yourself

for the next rep. If you spend
more time on one phase of the
lift, such as lowering the weight
to a count of six to eight seconds,
then youll need to adjust the repetitions accordingly. As a general
guideline, a set primarily designed
to improve strength will take 40
seconds or less to complete, and a
set primarily designed to improve
hypertrophy will take 4070
seconds to complete.
Another useful idea is to
vary the exercises with each
training phase; this ensures
continual progress and helps to
avoid overuse injuries. Rather
12
810
Sets
4
Rest
2 min.
34
35
5 min.
56
57
4 min.
78
23
5 min.
than performing barbell bench

presses for all eight weeks of an
eight-week training cycle, for the
rst two weeks you could perform dumbbell bench presses,
followed by two weeks of
dumbbell incline bench presses,
followed by two weeks of barbell
incline presses, and nishing off
with two weeks of conventional
bench presses.
With so many variables to consider, designing a long-term plan
for your workout requires a fair
amount of time. Its worth it! Just
start by using this general outline
of sets and reps, and in the end
youll achieve your goals faster.
CHRIS LUND
workout, the one you are currently using is probably no longer

working. One reason progress
stagnates is that your body is
a very adaptive organism. The
more advanced you are, the
more frequently you will need to
change your workouts.
Its been said that the best
workout is the one youre not
doing, so give yourself permission to try a new approach. More
specically, what you want to
do is change your workout when
you start reaching a point of
diminishing returns. This change,
however, doesnt have to be
a matter of guessworkplan
ahead for those gains!
First, outline a long-term
plan of set-rep protocols. To
become strong with minimal
increases in muscle size, you
need to focus on workouts of
14 reps. To develop strength
with signicantly more muscle
mass, use 58 reps; for pure
muscle mass, use 815 reps; for
strength endurance, 1530 reps.
This doesnt mean you cannot
use other set-rep protocols, but if
your goal is building muscle, recognize that lower reps are more
suited for developing strength,
and higher reps for developing
muscle endurance.
Now lets move from theory to
practice by looking at a threemonth plan outlining the sets,
reps, and rest intervals for a bodybuilding workout (see Chart A).
Does this mean you would
keep repeating these 12-week
cycles? That could work, but
once a year it would benet you
to insert a cycle that focuses on
strength. Why? Two reasons:
(1) Youll be stimulating the
fast-twitch muscle bers that
are not as actively stimulated in
hypertrophy programs, and (2)
when you go back to the higher
reps, youll get a mental boost to
push harder because the weights
will feel lighter.
EW
N
E
EM
TR AS
EX UL
R- M
PE OR
SU F
E X C L U S I V E LY AT
MUSCLETECHSX7.COM
BY
ANITA NIKOLICH
PHOTOGRAPHS BY
JEROME SHAW
Like a lot of professional

athletes, reigning TNA
Q
Knockouts champion Gail Kim
knows a lot about nutrition and
working out. She spent most of
the past 15 years as a professional
wrestler eating the plain chicken
breasts and sweet potatoes bodybuilders love to hate and doing the
same types of repetitive workouts.
But now that shes married to the
ttest professional chef on TV,
she allows herself indulgent cheat
meals and has switched up her
workout routine. Kim has combined
her passions for lifting, wrestling,
eating, and living life and has never
been busier or happier.
Had Me at
Egg Whites
Kim met her future husband, professional chef Robert
Irvine, on the set of his show, Dinner: Impossible. I assumed
he must have wooed her with a romantic home-cooked
meal, but Kim laughs and says, No, our rst meal together
was egg whites and dry toast! Although incredibly t for
a chef, Irvine was working out only three days a week and
eating whatever he wanted. On the ip side, Kim was working out seven days a week and eating a very restrictive diet.
We now have a middle ground. I enjoy dessert from time to
time and my husband is in the gym ve times
a week. Even during the lming of his show,
he gets his crew together at 6 a.m. to work
out before they shoot. Plenty of bodybuilders complain about their signicant other not
understanding the lifestyle, but love means
compromiseand these two have it down pat.
Shes a big believer in a low-carb, high-protein diet. Im the double-meat girl, says Kim.
I get two portions of chicken on salads. I try to
double up veggies, but Im a carnivore at heart
I always have been. I have a huge appetite.
Kim keeps a diet thats 99% dairy-free and
mostly alcohol-free except for the occasional
glass of wine. I dont eat pasta, rice, cream sauces, ranch dressing. I never had a taste for them
because I grew up on Korean food, which is spicy.
But I love Sriracha and put it on everything!
While she doesnt measure grams of
protein, she has some with every meal, often
having egg whites and tomato slices on rye
toast for breakfast, which satises her craving
for bread, and making her own egg salad
with four egg whites, a whole egg, hummus,
and Sriracha for lunch. And her favorite cheat
meal? A burger, fries, and dessert, specically
her husbands bread pudding with Tabasco
ice cream, which she cant resist. Like most
people, she craves more carbs in winter, so she
tends to eat more cheat meals (and do more
cardio) around the holidays.
However, shes only home to make her
own food about ve days a month. The rest
of the time Kim travels with TNA Impact
Wrestling or ies to visit her husband on the
set of one of his shows. Its hard eating on
the road, she says. Even when you ask for
no butter, they dont listen. I ask for sauce
and dressing on the side. If they have sweet
potato, Ill get that. Those are just a few of
my tricks. Carting along a cooler of chicken
breasts is not practical when you go from city
to city, so her biggest advice for eating clean
while traveling is to visit a local grocery store
as soon as you arrive and pick up food for the
next day. You get healthier options and you
know the ingredients.
104
FLEX | OCTOBER 14
You Train
Like a Girl
A lot of people ask me what I do, and
when I say Im a pro wrestler they say Im
too small, says the 5'4", 120-pound Kim.
Its the most common thing I hear. She
first learned how to lift weights in a high
school gym class. Like many young and
eager athletes, she overtrained, then got
burned out. Although athletic all her life,
she stopped playing sports in college and
gained weight, so she hired a trainer to
teach her how to lift and eat properly.
Because Kim does nothing halfway,
shed wake up at 4 a.m., train for 2
hours, go to her kinesiology and nutrition
classes, then come back to the gym in the
afternoon. Im a physical being. I love
that feeling of doing something strong
and powerful. I still weight train every day
except if Im really tired. Then Ill just do
light cardio at night.
Kim trains one body part a day and her

routine varies week to week due to her unpredictable wrestling schedule. Sometimes she
wrestles ve times a month, sometimes 15.
She constantly alters her routine and
incorporates new exercises. I learned a
little in school, but training methods always
change. I still read a lot of physiology journals
and I have access to some of the best trainers
out there, Kim says. And, for the record,
when she and Irvine are home together and
hit the gym, she leads the workouts!
The Workouts
Biceps are the only body part where Kim has
some nagging wrestling injuries, which sometimes means she takes two months off training
them. But she normally trains biceps and triceps together, doing four sets of four exercises,
15 reps for each. The rst set is always a light
one to get the blood owing, so she doesnt
count that one. She also warms up

with about 20 minutes of light cardio
or else walks to the gym. Sometimes
she does all biceps exercises rst,
sometimes triceps, or sometimes she
alternates between the two.
She does a lot of presses and a lot
of supersets on shoulder day. Dumbbells, machines, barbellsKim uses
them all. Shoulders are the one body
part that no matter how hard I train
them, I never get sore, she says, which
explains the killer workout. She begins
with four sets of front raises with
dumbbells, which shell often superset
with side laterals. She typically starts
with front delts, then side, then rear,
doing four sets of four exercises, 15
reps each. Kim nishes off with upright rows using the rope attachment
on the cables, then does one more set
of front raises with the same rope.
Deadlifts and hyperextensions are
staples of her back routine due to the
lower back strength needed for wrestling. She trains abs with lower back
because of the strong connection
between the two. The often-overused
term core comprises the group of
muscles in the hips, abs, and lower
back, but its critical for balance and
strength when wrestling. The most
important muscles in the lower back
the spinal erectorsare the biggest
muscles used during the deadlift.
On hyperextensions, Kim notes
that you dont actually want to go too
much past a neutral spine because
you can compress the vertebrae. She
often holds a 10-pound plate when
doing her three sets of 15.
Kim focuses a lot of attention on
legs because functional leg strength
is critical for her during high-risk
maneuvers. She starts on the leg extension,
doing 25 reps with light weight then increasing the weight as she works up to ve sets of
15. She does the same on the leg curl, warming up with 25 reps then moving on to ve
sets of 15. Kim chooses each week between
standing, seated, or lying curls. Sometimes
she does as few as 6-8 reps.
She also does leg presses every workout, but her method is not for the faint of
heart. Kim says, Once a month Ill go with
a medium-to-light weight for 100 reps. Ill
start with a few plates then remove them
as I go up in reps. If I need to stop, I wait and
breathe but I never lock out my knees or
totally rest. She nishes off her leg workout
with glutes. Due to my Asian genetics, my
weak part is glutes. Ill add three exercises
for glutes at the end of my leg or back
workout. Sometimes I use an app on my
smartphone that has different routines or
Ill burn them out doing step-ups, kickbacks,
squats, single-leg deadlift, she says.
You Wrestle
Like a Girl
108
FLEX | OCTOBER 14
Women who wrestle have to look a certain

way, but have to also be physically strong,
Kim emphasizes. Ive worked with girls in the
past who were naturally strong, but they were
also more prone to injury. You have to be in
tune with your body.
Though she either wrestles or lifts weights
every day, Kim takes good care of her body. She
counts a broken collarbone as her only serious
injury. She wears knee supports on leg day and
works around nagging biceps injuries. When
shes home she gets adjusted by her chiropractor. Early in my wrestling career I never did
things regularly like massage. Now I have a
Massage Envy membership so I can go get one
done in different cities. I go twice a month, but I
always ask for their strongest masseuse!
Before TNA started its womens division,
the Knockouts, Kim felt her career stagnating.
Her passion for wrestling was so low
that she considered leaving the business. At
her lowest point, one of her male colleagues
told her, Youre talented and wrestling is
the name of the sport, so hang in there. As

fate would have it, TNA called and reignited
her passion for wrestling by starting its now
immensely popular Knockouts division.
According to Kim, When I see someone who
wants to pursue wrestling, once they take a
few bumps you know whether theyll stick
around. I prefer to wrestle women because we
just move differently.
Kim is a huge advocate of the Knockouts
division, and admires her fellow women
wrestlers. I work with a lot of feminine but
strong womenwomen who can do it all. Two
girls on our roster came back within 10 weeks
of giving birth. Now thats a strong woman. I
cant even imagine that.
Kim will have her limits tested as she
prepares for TNA Wrestlings Bound for Glory
Pay-Per-View live from Korakeun Hall in Tokyo, Japan, on October 12. The annual event is
being held overseas for the rst time. I asked
if she was excited about going to Tokyo and
wrestling overseas andever the hardcore
wrestlerKim tells me, As long as I keep my
title, it should be exciting! FLEX
EW
N
E
EMUT
TR O
EX RK
R- O
PE E-W
SU PR
E X C L U S I V E LY AT
BY
DAVID SANDLER
114
FLEX | OCTOBER 14
WHICH PATH TO
PERFECTION?
Q We could argue this point

with science, fact, and practice,
but in truth the debate should
never end because there is no
best training protocol, except
the one that motivates you to
improve. While there is a link
between strength and size in that
strong guys are usually well built,
and well-built guys usually have
some strength, being best at one
or the other does create some
separation. So in reality, while we
all want to be strong and ripped,
to take your body to its limit in
either, you need to focus on one.
Smart programming suggests
that you take turns focusing
on strength and size by periodizing, planning, and structuring
workouts to excel at one particular goal at a time. Thus both
strength and size will improve
QUADS
SQUAT
or
LEG EXTENSION
over time. Building strength will

create the platform to support
size and thus should be an integral part of your overall training
program. But focusing on the
perfect shape is likely the goal of
every man on the planet, and if it
isnt, it should be because its cool
to be big and lean.
This leads to the question of
which method is better as far as
sets and reps versus the amount
of weight you lift. Youve heard
it before: Lift big to get big.
Youve also heard: More volume
equals greater size. In principle,
both are right, but in application
it simply depends on the person
and how they dene the parameters of their program. If you do
few reps but lift real heavy, you
will increase size in the long run
because your strength increases
exponentially. However, your
size gains will be slower than
if you do many reps and sets
with slightly lighter weight,

because you can achieve greater
volume, which, both in theory
and practice, increases size more
rapidly. In the size race, you tend
to sacrice a little strength, but
since the time your muscles
spend under load is quite a bit
longer it ultimately proves to
be the better route. However, a
true strength athlete knows that
lifting heavy loads with fewer
repsand a never-die attitude
that drives home more setscan
create a volume that is not far
off the mark to produce some
decent muscle mass while keeping strength. So again, we could
challenge the right method, but
ultimately you have to choose
the one that will keep you in the
gym and pushing your limits. My
vote? You train for both strength
and size in an approach similar to
the programs I have advocated
in the past.
Neither. Choose a hack squat where you can touch the back of your heels with
your butt. Take a narrow stance and get depth and your quads will go through
the greatest possible range of motion. Drive through the oor on the way up
to maximize quad development. Do 4 sets of 10 reps to activate the quadzilla
response and get your legs the needed thickness and shape. I wouldnt throw the
squat out of the program, as it is still king for its ability to develop overall lower
body mass and the best pure strength exercise there is. But because so many
muscles are involved, the quads dont always get the work they need. The leg
extension gets an honorable mention because it is a true leg denition enhancer.
Finish your leg workout with three or four sets of 1012 reps on the leg extension.
TRICEPS
SKULL CRUSHER
or
PARALLEL-BAR DIP
or
CABLE PUSHDOWN
Okay, so I chose three to
pick from since there are
three heads to your triceps
muscle. Actually, truth is, you
cannot go wrong with any of
these exercisesif performed
with full range of motion.
Dips are the best move for
sheer strength because
you move your entire body
and the motion helps with
increasing lockout strength
in your bench press. For
ultimate size, I take the skull
crushers because the gravitational effect of weight over
your head seems to provide a
serious ght-or-ight stimulus that forces you to work
hard bringing out a thick
triceps. But for shape, a good
triceps pushdown will give
you that horseshoe look and
bring maximal denition to
your triceps. When in doubt,
choose the skull crusher,
because after you fatigue
you can get some gratuitous
extra reps by performing a
close-grip bench till failure
and not have to worry about
nailing yourself in the head.
More weight, more reps, more
volume equals greater gains.
Hit this exercise for four full
sets of 810 reps with a postexhaust close-grip bench
press for 68 reps at the end
of each set.
HACK
SQUAT
116
FLEX | OCTOBER 14
DO THIS:
SKULL
CRUSHER
PAVEL YTHJALL (2)
DO THIS:
CHEST
BENCH PRESS
or
PEC FLYE
Easy, right? Wrong.
Most people will choose
the bench press and do
it rst in their program,
but likely because they
worry about how much
they lift. Heres a news
ash: If you want a
big chest, isolate it.
Since the bench press
requires help from the
anterior deltoid and
triceps muscles, it isnt
uncommon to see men
struggling to build their
chest even with a ton of
extra benching. Instead,
try a pec ye using
cables or a machine and
exaggerate the range
of motion. Hit ve sets
of 8 reps with as heavy
a weight as possible,
squeezing tight at the
end of the movement.
The isolation on the
pecs will activate more
muscle bers and build
a thicker chest in no
time. Then follow this
move with a widerthan-normal grip on the
bench press for four sets
of 10. Lighten the load
and get great reps. The
only one who cares how
much you lift is you.
DO THIS:
GUY CAMERON; CHARLES LOWTHIAN.COM
PEC
FLYE
SHOULDERS
BARBELL
PRESS
or
DUMBBELL
PRESS
While the barbell version likely builds more mass and overall strength, using
dumbbells will allow you to increase the range of motion while maintaining
emphasis over the medial deltoid. Often the barbell press will incorporate upper
pec bers and force your arms into a position that activates the anterior deltoid
more than the medial head. Grab a seat, use a heavy pair of dumbbells for four
to ve sets of 10 reps, dropping below shoulder height and driving them up to a
complete lockout. If you are forced to lean backward, lighten the load to ensure
proper execution. Pair this exercise with a full-range lateral raise, and within
weeks your shoulders will begin to take a boulder-like shape.
DO THIS:
DUMBBELL
PRESS
FLEXonline.com
117
WORKOUT
Q Splits, single-body-part
workouts, push versus
pull, supersets, dropsets,
pre- and post-exhaustthe
list could go on and on. They
all work, and they all dont.
Worse, what worked once
may not work so well again.
The issue lies in one of the
most important components
in all of exercise: recovery.
With too little you do not
build. With too much you
start again. And while you
can partially measure your recovery against your soreness,
you really dont know how
recovered you are until you
hit that next workout. You
plan with an almost militant
approach. You take every
variable into consideration,
and yet, after a while, your
program fails. By and large,
each training routine on its
own has both solid science
and a practitioners stamp
of approval. Each method
to overload, extend, and
increase the intensity and
volume can ignite some very
impressive gains. But in the
end, it comes down to only
thing: execution. Simply put,
you need to make every rep
count. Your exercise, your set,
your rep has to have a reason
to exist, and you have to
commit to grinding out each
one with perfect execution.
But remember, a perfect rep
is relative to the performance
expectation of that exercise
and can only be measured by
the end resultyour goal: Are
you bigger or stronger?
BICEPS
BACK
BENTOVER ROW
or
LAT PULLDOWN
While I am a fan of the V-shape effect that the lat pulldown helps to create, nothing tops a solid bentover row for sheer mass and overall upper-back thickness. Using
a barbell will bring out the best, but dumbbells can certainly suffice in a pinch. Make
sure your range of motion is long, bringing the bar to your stomach while keeping
your body tight. For optimal back building, choose a weight where you can get eight
good reps and two cheat reps for four to five sets. The execution perfection is your
ability to dial in the right load that allows for your cheat reps to be pretty clean.
Dont get caught doing trap shrugs or deadlifts because the weight is too heavy,
but dont use a weight that doesnt cause a struggle. Follow your row with the lat
pulldown and carve out a nice V with your thick back.
STRAIGHT-BAR or BARBELL
CURL
PREACHER CURL
This is a tough one. Preacher curls will isolate your biceps and
prevent other muscles from getting involved. But, I have seen
some crazy cheat reps at the preacher bench. Trust me, people
notice when you are opping and ailing around a bench. Choose
the barbell curl to maximize biceps muscle ber activity, since the
arms are supinated (outward rotation) throughout the movement and the range of motion when standing can be pretty large.
Be careful not to cheat too soon, but it is ne to do so on the last
rep or two. Hit four to ve big sets of 1012 reps. Oh, and throw
a preacher curl into your biceps program to get a little extra help
developing the perfect peak so you can show off your guns.
118
FLEX | OCTOBER 14
DO THIS:
BENTOVER
ROW
DO THIS:
STRAIGHT-BAR CURL
CHRIS LUND; KEVIN HORTON
THE
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HAMSTRINGS
LYING LEG CURL
or
SEATED LEG CURL
Go with the seated exercise for hamstring isolation,

and the lying exercise if you want to get a little extra
glute activity. Both are strong exercises, and both could
be done in the same program or on their own alternating in consecutive workouts. Hit four good sets of 12
reps and tag a dropset to the last two sets to get a little
extra burn and maximize muscle involvement.
DO THIS:
LYING LEG CURL
GLUTES
or
DO THIS:
SQUAT
120
FLEX | OCTOBER 14
Squats, hands
down, are the
best glute developer, but only
when you take a
wide stance and
get some serious
depth. Range of
motion is everything. Straightleg deadlifts use
a lot of lower
back and hamstrings, reducing
the need for
the glutes to
fire. Isolated hip
extensions and
Romanian deadlifts activate the
glutes, but often
have a short
range of motion.
The power and
strength to drive
out of the bucket
of a squat comes
from the glutes.
It is for this
reason I suggest
hitting five sets
of 8 reps going as
deep as possible.
As an added
benefit, your
inner quads (vastus medialis) will
get some nice
activity, bringing
out a thicker
upper leg at the
same time.
INSET PAVEL YTHJALL; JASON BREEZE
STIFF-LEG
DEADLIFT
THE BIG 10 CHECKLIST

Does Your Pre-Workout Have Them?
This Is What A Pre-Workout Should Be.

#OutliftTheCompetition
THE
EXERCISE
ENIGMA
In the end, your

success boils down to
exercise selection. The
moves you choose decide how much weight
you will use, how many
reps you will perform,
and most importantly,
which muscles are
involved. Every phase
of program development forces a face-off
between exercises.
Your selection process
should examine each
exercise for its value at
delivering your goal. If
you choose the wrong
exercise, all is not lost,
but your gains will
certainly slow down.
Dene the purpose of
the exercise and its
ability to help you reach
your goals. Select a set
and rep scheme and attack the weights. If you
execute with precision,
the rest will follow.
DONT
FORGET
DO THIS:
DONKEY
CALF
RAISE
CALVES
STANDING
CALF RAISE
122
or
DONKEY
CALF RAISE
FLEX | OCTOBER 14
Its all about maximizing the range of motion.

Choose the one that allows you to get your heels all the
way down and up as far as you can on your toes. If you
have access to a special machine, or a pal who is willing
to help, choose the donkey version to kick things up, but
also to bring back fond memories of those who paved
the way to truly big calves.
The right move is the

one that works for you.
It is the move that will
get you to dig deep
and push hard. The one
that will force you to
use perfect technique
on every rep and make
you want to do more.
Your results depends on
your ability to select the
right exercise to build
upon your weak area,
select the right load,
execute each rep with
precision, and handle
a little extra volume.
Determine which goal
is most important, then
cycle your training so
that you continue to
build both strength
and size, and over time
your shape, denition,
and muscle quality will
improve. FLEX
ART ZELLER COURTESY OF WEIDER HEALTH AND FITNESS
YOUR
PURPOSE
EVER DREAM OF BECOMING A
MEET KENTREL
Hes a perfect example of why we do what we do.
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HOW TO BE A LEGEND
I KNOW
WHAT WORKS
If you want to gain lean, rock hard muscle or shred
your body to maximum denition - LISTEN TO ME
- Jay Cutler
4x Mr. Olympia
When it comes to picking the right
protein that works best for you, ask
yourself one single, major question
- WHAT DO I WANT TO LOOK
LIKE? Yeah, we know exactly what
you want. You want to build muscle,
increase strength, and carve out a
physique etched in stone. Sounds
easy, huh? Well, the problem is most
of the proteins on the market are
over-hyped and poorly formulated.
These over-hyped proteins mostly
contain a lot of llers, avors and
sweeteners that have little to do
with getting the protein you need
to get maximum benet from your
protocol. This is exactly why TOTAL
PROTEIN delivers.* It provides a
mouth watering generous amount
of protein per serving and is the
ONLY ONE that comes with the

endorsement of 4X Mr. Olympia Jay
Cutler, himself.*
If there is one nutrient that every
athlete and bodybuilder must have,
its protein. Protein forms the building
blocks for your muscle tissue, so
without it your body would lack a
critical component needed for muscle
to even exist. More importantly, whey
protein is one of the most ecient
forms for building lean muscle.*
Anyone who works out wants
complete results. Protein is a huge
part of getting results, and TOTAL
PROTEIN is a complete blend to
help you get the results you want WHEN YOU NEED IT!
PROTEIN IS THE
ESSENTIAL TOOL OF
BUILDING LEAN
MUSCLE IN ANY
SUPPLEMENT PLAN!
BUILDING MUSCLE
A lot has changed in the bodybuilding world in the last 20
years. Training methods that were cutting-edge in the
1990s have become yesterdays science. One thing that
hasnt changed though is the impact Jay Cutler has had in
the pro bodybuilding ranks.
As a Mr. Olympia, Jay is in pretty elite company, but what
puts him in even more elite company is the fact that he
has been at the top of our game for 20 years now. Having
turned pro back in 1996, Jay has spent more time in the gym
than just about anyone. With Cutler Nutrition supplements
now available, Jay is able to deliver his nutrition secrets to
the market, so lets use this opportunity to share some of
Jays training.
Jay identied 3 exercises hes relied on to build an Olympian
physique and well explain how to t them into your workout
routine
Exercise #1:
2 ARM DUMBBELL ROW

This exercise builds a great Back! This is a power exercise,
and these will leave you sore!
Bodybuilders always want detail in the lats and that
V-Taper. Rowing exercises are a very popular way to
achieve this, and there are machines in every gym to
simulate this movement but this is one exercise where a
simple dumbbell movement beats the fanciest machine every
day of the week!
Jay puts his own twist on this by using an incline bench to
brace his chest this prevents cheating and forces you to
really squeeze and contract the back. One nal tip from
Mr. Olympia, turn or Supinate your wrists as you pull the
dumbbells up in order to really engage the muscles in the
back! For sports training and bodybuilding alike, 2 Arm
Dumbbell rows are a must.
Jay puts his own twist
by using an incline bench
to brace his chest
Exercise #2:
DUMBBELL PULLOVER
Chest training is only about how to increase your bench
press. To compete at the highest levels, its not just
about lifting a lot of weight, but its about training smart,
100% PURE MUSCLE MASS

100% PURE MUSCLE MASS is exactly as the name
implies the ultimate in lean muscle mass weight gaining
powders. Its a precise composition of proteins, great
assimilating carbohydrates, and nutrients designed to help
you reach your bodybuilding goals. BEST OF ALL, it doesnt
just taste good it tastes incredible, and mixes easily!
*These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure or prevent any disease.
When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent
3rd party in vivo and / or in vitro model scientic research data ndings for individual ingredients.
!
W
NE
3 MUST DO EXERCISES FOR
Dumbbell Pullovers are an exercise many people simply

forget. Bench and Dumbbell Press are great for throwing
the weights, but you need to stretch the muscle to force
the tissue to grow. Not only do Pullovers allow for a
great, growth-stimulating stretch, BUT they also deliver
maximum PUMP forcing blood into the pecs.
Exercise #3:
SIDE LATERAL (THE JAY CUTLER WAY)

Cutler has always been known for some crazy leg
development, but one bodypart that really puts his physique
ahead of the competition are his Delts Big Delts are the
key to making you look wide and huge, and there is no better
way to build those cannonball Delts than Side Laterals.
One thing Cutler will tell ya, this exercise is more complicated
than just swinging a pair of dumbbells around. In fact the
swing negates a lot of the movement, and for this reason,
Jay recommends sitting for the side lateral raises (as
opposed to standing where peoples natural body movement
can inuence the lift).
Jays nal tip, keep the palms of your hands facing the
ground as you raise the weight. This puts the tension
right into the shoulder muscles, right where you want it, to
stimulate the most growth.
From the rst timer to the most

advanced bodybuilder, protein is
the backbone of any nutrition and
supplement plan.
Most people who really have their
diets on-point incorporate one or
two, two-scoop Total Protein
shakes into their daily meal plan.
During his career, Jay was always a
big believer in eating clean meals,
but as a Mr. Olympia, he relied on a
shake a day to ensure a complete,
high protein meal.
Not to mention the convenience
and taste are hard to beat,
especialy with an on-the-go
lifestyle. Its also not uncommon
for athletes to have another shake
later in the day.
*These statements have not been evaluated by the Food and

Drug Administration. These products are not intended to
diagnose, treat, cure or prevent any disease.
When combined with a proper exercise and nutrition

regimen. Statements based on early-stage independent
3rd party in vivo and / or in vitro model scientic
research data ndings for individual ingredients.
Jay Cutler said it best, Back when

I started competing in the 90s, preworkouts werent really available.
Nowadays everyone seems to use a
PWO, and I gotta admit the extra
drive and energy Legend provides
has become an integral part of my
training strategy.
Legend isnt just another version
of the same old stu. It has
been formulated to be one of the
strongest PWOs on the market. So
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PHOTO CREDIT
Monday is National Bench Press day in America. Walk

into any gym on a Monday afternoon or evening and there
will be guys sitting around waiting for a flat bench press to free up
so they can assume the position and put up some iron. Well, guess
what? Across the Atlantic, it would seem Mondays are reserved
for bench pressing as well. At least where IFBB pro Zack Khan
trains in Sheffield in the United Kingdom they are.
At 5'11" and an off-season 310 pounds, King Khan says his favorite body part to train is chest. From the sheer size of him60inch chest, 24-inch armsyou might expect Khan to be bouncing
600 or more pounds off his chest. But this is a man who has been
hurt and knows better. When Khan tore both tendons above his
kneecaps hack squatting in mid-2010, the injury postponed this
2009 British Championships super-heavyweight and overall

winners pro debut all the way through 2013 (where he placed
seventh at the Dallas Europa Super Show). When he trains
anything these days, he trains hard, but he trains smart.
Consider what he has to say about bench pressing: A lot
of guys bench press four plates but have weak chests. Whys that?
Theyre using their triceps and their front delts. They dont have
that mind-muscle connection to their chests. When you bench
press, you want your elbows up high toward your ears, so your
arms are straight. Lots of people bring their arms down into
their lats, which brings their triceps into it and lets them move
more weight. Sure, they might be stronger, but what about their
chest development?
FLEXonline.com
131
KHANS DAILY MEAL

& SUPPLEMENTATION
PLAN
MEAL 1
100g oats, 1
chopped banana,
20g raisins, 5
whole eggs, black
coffee with coconut milk
MEAL 2
9 oz chicken
breast, 100g
white rice, 100g
vegetables
PRE-WORKOUT
MEAL (3)
Nutrex HemoRage, Nutrex NIOX,
Nutrex BCAA Drive
POST-WORKOUT
MEAL (4)
Shake containing
Nutrex Glutamine
Drive, Nutrex
Creatine Drive,
and Nutrex Muscle
Infusion Protein
Powder
MEAL 5
9 oz beef, cup
rice, 14 oz sweet
potato
MEAL 6
Cottage cheese
with 10 oz
sweet potato
FLAT BENCH PRESS

Q Khan warms up his chest with light sets of dumbbell yes,
shoulder presses, and triceps pushdowns. Hell cycle through each
exercise four times, doing 10 reps per exercise. Im just trying to
warm up all the muscles used when I train my chest, explains Zack.
His rst set of bench presses, with one plate on either side of the
bar for 20 reps, continues the warmup. Khan will slap a second plate
on both sides and pump out an easy 15 reps. From there he jumps up
to his work weight: four plates. Khan will get as many reps as he can
to failure, anywhere between 10 and 12 reps depending on how he
feels that day. As he stated above, his elbows are ared out closer to
his ears than his lats, making this as close to a pure pec movement as
one can get. For his nal set, Khan will drop the weight down and go
to failure, at least 12 reps.
132
FLEX | OCTOBER 14
FLEXonline.com
133
134
FLEX | OCTOBER 14
SPECIAL BROADCAST
SATURDAY
SATURDAY
OCT
18
1:30PM 3PM EDT
OCT
25
5:30PM 7PM EDT
CHECK YOUR LOCAL LISTINGS
BROADCAST TO INCLUDE:
50th Annual Mr. Olympia Competition
Weekend Highlights
Athletic Events and Contests
Celebrity and Athlete Interviews
Mr. Olympia History
and much more
2014
BY
DAVE LEE
PHOTOGRAPHS BY
AMATEUR OLYMPIA
EUROPE
The rst-ever Amateur

Olympia Europe
in Prague
Prague, a
Q
picturesque city
overlooking the Vltava
River, is steeped in a rich
history of culture and art.
Gothic cathedrals, majestic
castles, cobblestone
streets lined with fanciful
boutiques, birthplace of
famed existential author
Franz Kafka, and home to
bodybuilding? In keeping
with its tradition of changing with the times while
still maintaining its unique
identity, Prague played
host to the rst Amateur
Olympia Europe. IFBB President Dr. Rafael Santonja
has been instrumental
in expanding the sport
into international arenas
and here, Dr. Santonjas
efforts, along with those of
contest promoter Robert
Speychal, the executive
director of Sport Holding
Prague, ensure that the
future of bodybuilding in
Europe is bright indeed.
And the talent? Overall
winners in each division
earned IFBB Professional
League status, with the
overall mens bodybuilding winner also getting
a coveted AMI/Weider
contract. Plus, guest poser
Kai The Predator Greene
wowed the crowd with his
290-plus-pound physique.
Here are the big winners
from the inaugural Amateur Olympia Europe.
140
2014 AMATEUR
OLYMPIA EUROPE
FLEX | OCTOBER 14
BODYBUILDING
MIDDLEWEIGHT
1. Vojtech Koritensky
Czech Republic
2. Karim Boumazza
France
3. Andrey Yashchenko
Ukraine
4. Alessandro Zuccaro
Italy
5. Alexei Denisov
Russia
AVAILABLE
ONLINE AT
WWW.GIFTEDNUTRITION.COM
@giftednutrition
*These statements have not yet been evaluated by the food and drug administration. these products are not intended to diagnose, treat, cure, or prevent any disease.
3
1
2014 AMATEUR
OLYMPIA EUROPE
BODYBUILDING
HEAVYWEIGHT
1. Milan Sadek
Czech Republic
2. Mihal Zupan
Slovenia
3. Avraam Kyriacou
Cyprus
4. Tomasz Bobrowski
Poland
5. Manuel Narath
Austria
3
2014 AMATEUR
OLYMPIA EUROPE
BODYBUILDING
LIGHT HEAVYWEIGHT
1. Igor Ozernoy
Russia
2. Martin Krakovsky
Slovakia
3. Jakub Subrt
Czech Republic
4. Josef Furin
Czech Republic
5. Filip Grznar
Czech Republic
142
FLEX | OCTOBER 14
Nutrex.com
1.888.3NUTREX
Your muscles wont know what hit them
2014 AMATEUR
OLYMPIA EUROPE
BODYBUILDING
SUPER-HEAVYWEIGHT
1. Roman Fritz*; Germany

2. Petar Klancir; Croatia
3. David Hoffman; Germany
4. Martin Drab; Czech Republic
5. Michael Muzo; Netherlands
* Earned IFBB Pro League card and AMI/Weider Publications contract
3
1
144
FLEX | OCTOBER 14
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FLEX | OCTOBER 14
148
FLEX | OCTOBER 14
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154
FLEX | OCTOBER 14
A NEW TEAM
English is surrounded by a team
who would be the envy of any
bodybuilder. The legendary Bev
Francis trains him twice a week
at her famous Powerhouse
Gym, which English manages
during the early-morning hours.
The other three days he trains
alongside IFBB pro bodybuilder
Juan Diesel Morel and amateur
Nic Medici. Oscar Arden offers
nutrition advice, motivation, and
critique of his physique.
English values the fact that
his trainers and workout partners
dont lie to him. Bev is like my
older sisterI listen to everything
she says. My training is in her
hands. I respect everything she
went through as a bodybuilder,
so I listen to every word. Oscar
Arden is another good set of
eyes. He wont b.s. me. At this
level, the last thing I need are a
bunch of yes men. Never one
to turn down advice, English also
relies on his massage therapist,
Tim Mangano, to suggest exercises hes never seen before to
target specic areas. He credits
the changes to his physique to
Manganos massages as well as
the stretches hes taught him.
Ultimately, though, English is
in charge of his own success. He
unabashedly says, No one knows
your body better than you. In the
past, I let my nutritionists be in
charge. There were things I was
told to do, but in the back of my
mind I knew it wouldnt work for
me. This time aroundoff-season
However, English likes

these for developing his outer biceps.
His tip for doing
these properly is
that you need to
pull your shoulders
back. Dont hunch
forward or relax your
shoulders, or youll
end up using the
front delts to assist,
he says.
156
FLEX | OCTOBER 14
as well as contest prepIm doing

my own thing. If I want to take
in an insane amount of carbs or
have a cheat day, thats what I do.
I know my body.
NO TWO WORKOUTS
ARE THE SAME
Much as he skirted my question
about weight, English cant give
me a formulaic answer when I
ask about his sets and reps of
each exercise. Every arm workout
is differentthats just how he
trains. I try to vary the angles
on the same exercise from week
to week. Ill go light one week
but heavy the next. I might do a
lot of supersets or dropsets with
short rest intervals. I vary the intensity of the workout depending
on how I feel that day. But dont
think that he does his workout
on a whim. Since hes up at 2 a.m.
every day and works until noon
at Powerhouse Gym, English has
plenty of time to visualize the
days workout. He tells me, I have
the workout planned in my head.
Its set in my mind beforehand.
Nick and Juan go along with the
days plan and motivate me.
I cant imagine pushing
yourself through a hard workout
when youre in the throes of
dieting, but English has years
of wrestling experience behind
him, which helps. You have to
be mentally focused. I can be
tired, but I muster all my energy
for the workout. With Nick and
Juan beside me, we feed off one
anothers energy, he says.
FLEXonline.com
157
158
FLEX | OCTOBER 14
This is the main mass-building exercise for triceps. English reminds me that the triceps is the larger muscle of the arm, not
the biceps, so going heavy on triceps naturally leads to bigger arms. English goes up to 405 pounds on this exercise, which
always requires a spotter. Using a shoulder-width grip, he keeps the elbows pulled in close to the body and his back at
on the bench while doing his three sets.
160
FLEX | OCTOBER 14
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ENGLISHS
OFF-SEASON
MEAL PLAN
MEAL 1
Q 10 oz let mignon
Q 8 oz sweet potato
MEAL 2
Q 10 oz let mignon
Q 8 oz sweet potato
SINGLE-ARM PUSHDOWN/PUSHUP OFF BENCH

English nishes off triceps with another supersetalternating single-arm pushdowns
with pushups off a bench. Pushdowns are the only exercise on which he goes light. Hell
do 2025 reps of them to push blood into the muscle as well as isolate it. Single-arm
movements are crucial. On a machine, you can push more with one arm than the other,
so one can get stronger. You cant do that with single-arm exercises, he says.
Immediately after a set, he jumps into doing 1520 pushups, which he
feels use a lot of secondary stabilizer muscles.
SNACK
Q cup almonds
Q Handful of cookies
MEAL 3
Q 10 oz chicken breast
Q 1 cup white rice
Q 12 cups broccoli
SNACK
Q cup almonds
Q 3 pieces of
coffee cake
MEAL 4
Q 1012 oz salmon
or chicken
Q 1 cup white rice
Q Large salad
ENGLISHS
DAILY
SCHEDULE
Q 2 A.M.
Wake up, cook food
for the day
Q 4 A.M.
Arrive at gym
Q 49 A.M.
Manage gym
Q 9 A.M.12 P.M.
Train clients
Q 121:30 P.M.
Train
Q 2 P.M.
Get massage
Q 3:30 P.M.
Head home
Q 47 P.M.
Relax, play with
dogs, return e-mails
Q 8 P.M.
Bedtime
ENGLISHS ARM
TRAINING TIPS
Q Mix up the workoutchange angles,
vary reps, superset
Q Drink a quick-acting
protein immediately
after training
Q Never compromise
good form for heavy
weight
162
Ever the ex-wrestler, English downplays the intensity of the workout, focusing more
on the long-term results than the immediate pain as he thoughtfully says, Bev always
reminds me that up there onstage youre all by yourself. You have to want a win for yourself and nobody else. I try to remember that every time I train. FLEX
FLEX | OCTOBER 14
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SPECIAL BROADCAST
SATURDAY
SATURDAY
OCT
18
1:30PM 3PM EDT
OCT
25
5:30PM 7PM EDT
CHECK YOUR LOCAL LISTINGS
BROADCAST TO INCLUDE:
50th Annual Mr. Olympia Competition
Weekend Highlights
Athletic Events and Contests
Celebrity and Athlete Interviews
Mr. Olympia History
and much more
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FLEX | OCTOBER 14
FLEXonline.com
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172
FLEX | OCTOBER 14
JUAN
MOREL
SECOND PLACE
JON
DELAROSA
THIRD PLACE
9TH PLACE: Constantinos

Demetriou Although nowhere
near as massive as some of the
other men, this Australian former farm boy has a very pleasing
physique reminiscent of Pavol
Jablonickys. Hes got the overall
look a lot of guys who get into
weight training want to emulate.
Hes good enough to match his
placing here from last year, but if
Demetriou wishes to fare better
against this caliber of competitor, he will need to accrue more
overall size, with special attention
to leg mass and thigh sweep.
8TH PLACE: Marius Dohne
Many felt he should have been
compared to the top ve here
and in Brazil (where he was
sixth). The South African has a
crisp look to his physique, with
174
FLEX | OCTOBER 14
a dramatic differential between

his wide shoulders, tight waist,
and quads that are dramatically at midthigh. Each muscle
group was clearly and cleanly
delineated. Dohne looked amazing for a man who announced
his retirement from professional
bodybuilding in 2012 following
purported health issues.
7TH PLACE: Michael Kefalianos
This 44-year-old, who holds dual
Greek and Australian citizenship,
is known for his conditioning,
yet today he just didnt have it.
When hes off, what Kefalianos
lacks in natural shape and structure becomes apparent and he
is relegated to the middle of the
pack. This is a man who works
harda taxi driver in Australia,
he carries his food in the cabso
expect him to redeem himself in

the near future.
6TH PLACE: Daniel Toth
The Hungarian who earned his
pro card at the 2011 Arnold Classic Amateur was massive and
conditioned from head to toe.
However, his blocky frameincluding a thick waistheld him
back from placing any higher.
After nishing 13th here last
year, this contest marked a real
improvement for the 31-year-old.
5TH PLACE: Max Charles
In many ways the biggest and
most pleasant surprise of the
night, Charles availed himself
well at his pro debut. The Haitian
New Yorkers upper body size
and grainy conditioning carried
him into the top 5, with some
remarking he could have placed

as high as third. Arms, delts,
shredded pectorals, and overall
shape are his strengths. To do
better here and elsewhere, Max
will need to carry more muscle
mass in his lower body.
4TH PLACE: Lionel Beyeke
Many felt Beyeke got the shaft
in Brazil, that he should have
placed higher and possibly even
won. This was his chance to
represent and show us all his
capability. Unfortunately, he
didnt. From the front Lionel
looked great and held his own
or even beat guys who placed
above him. But his watery rear,
which washed out the back detail we all know he has, proved his
biggest demerit here. Four points
separated him from third place.
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BIG
RAMY
MAMDOUH ELSSBIAY
FIRST PLACE
3RD PLACE: Jon Delarosa

Only ve years ago, Delarosa was
competing as an amateur on this
stage alongside his father (the
senior Delarosa in the Masters
class). For the past three years,
the son has been edging up a
notch in the NY Pro: 5th in 2012,
4th in 2013, 3rd this year. Its
easy to look at the top ve on
the Tribeca stage and think Jon
is the one whos come closest to
maxing out his potential; after
all, how much more muscle can
he add? How can his condition
get any better? A very capable
bodybuilder who shows up in
shape the day of the contest,
Delarosa will only be beat if hes
on by bodybuilders who are
equally on with better genetics.
And, as Beyeke proves, if those
potentially better guys arent
176
FLEX | OCTOBER 14
near 100%, theyre not going to

beat the Dominican Delarosa.
2ND PLACE: Juan Morel
Like his fellow New Yorker and
friend Delarosa, every year Morel
has been improving at this contest: fourth in 2012, third in 2013,
second this year. A week after
placing runner-up in New York,
this 2011 North American Champion won his second pro contest
in Toronto. On the Tribeca stage,
Morel (like everyone else) was
just overpowered size-wise by
the Ramy juggernaut. This was
especially true in the side poses,
where no one can handle Ramys
front-to-back density.
One of the taller competitors
onstage, Juan continues to grow
into his frame, yet it is a frame
that can carry even more muscle.
And more muscle, especially in

his lower body, is what hell need
to hang against Elssbiay and the
top tier in future contests. That
said, Morels structure, conditioning, and size hint at a future
Olympia top-six placing if he
continues to improve.
1ST PLACE: Mamdouh
Elssbiay
A true beast in the muscle-mass
department, thick and dense,
Ramy emerged as the second
two-time NY Pro champion (Kai
Greene is the other), and the
rst to do it in successive years
(Elssbiay qualied for the 2014
Mr. Olympia). Bear in mind, this
was only Ramys third pro contest
in his fourth year of training. He
was close to looking as good as
he did last year but slightly lacked
the wow factor he brought

to the stage a year earlier: Hes
now the Ramy we know and
expect. Theres just so much of
him that hes overwhelming and
won with straight rsts on the
scorecards. So, yeah, it was puzzling that the judges called him
and Morel out for the nal comparisons at the prejudging and the
evening show, but the fans got
to enjoy the drama. Ramy looked
happy onstage, smiling like a big
kid overjoyed at being there. Going
into the Olympia, what were
waiting to see is if Ramy can come
in at 100% condition-wise. If he
cant, the Olympia top-ve wont
have to worry and his smile might
turn to a frown. But if he can,
everyone on the Vegas stage will
be looking over their shoulders as
Ramys grin spreads even wider.
Far too many are caught up in talking a good game or planning for the future drawing up possible plans and
contingency scenarios. But theres a time for talk and theres a time for action. To achieve decisive victory
tomorrow, you need direct engagement now. And theres nothing more direct or engaging in the gym as the
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212-AND-UNDER DIVISION
On the scorecards it wasnt close, but from the
audiences perspective it seemed like they were
ghting tooth and nail. Coming off his rst pro
victory at the Dallas Europa, Guy Cisternino
brought his size and hard-as-nails conditioning up against Arnold Classic 212 third-placer
Aaron Clark. Both men were in great condition:
shredded, hard, and grainy. The judges went with
Clark, placing Cisternino second. The thickest,
most-muscled man on the 212-stage, Irans Baito
Abbaspour used his massive quads to carry him
into third. Marco Rivera clenched his jaw and gritted it out as abdominal cramps visibly wracked
his physique in the prejudging and was glad he
did: He slipped past an impressive Curtis Bryant
to take fourth.
BIKINI
The audience witnessed an upset as
New Yorks Yeshaira
Robles beat current
Bikini Olympia champ
Ashley Kaltwasser.
1. Yeshaira Robles*
2. Ashley Kaltwasser
3. Stephanie
Alexander
4. Stacey Alexander
5. Lacey DeLuca
* Qualied for 2014 Bikini
Olympia
MENS
PHYSIQUE
One point on the
scorecard separated
two-time champ
Sadik Hadzovic from
this years winner
Jason Poston.
WOMENS
PHYSIQUE
Juliana Malacarne now
has three New Pro
championships under
her belt, as she successfully defended her title.
1. Jason Poston*
2. Sadik Hadzovic
3. Matthew Acton
4. Vincent Fiore
5. Jonathan Sebastian
1. Juliana
Malacarne*
2. Shawna Pringle
3. Fabiola Boulanger
4. Olga Beliakova
5. Mascha Tieken
* Qualied for the 2014

Olympia Mens Physique
Showdown

Olympia Womens
Physique Showdown
FIGURE
Camala Rodriguez
won the Fitness class
at the NY Pro back
in 2011. Winning the
Figure division this
year, she chalked up
her sixth win as an
IFBB pro.
1. Camala
Rodriguez*
2. Gennifer Strobo
3. Laurie Green
4. Andrea Calhoun
5. Beckie Boddie
Figure Olympia FLEX
FIRST PLACE
212-AND- UNDER
FIRST PLACE
MENS PHYSIQUE
FIRST PLACE
BIKINI
FIRST PLACE
WOMENS PHYSIQUE
1 AARON
CLARK
2 YESHAIRA
ROBLES
3 JASON
POSTON
4 JULIANA
MALACARNE
FIRST PLACE FIGURE
5 CAMALA
RODRIGUEZ
5
1
2
178
FLEX | OCTOBER 14
AFTER
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While taking MaxxTOR I noticed my strength has increased more rapidly than it had ever before. In only
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The ri enomenal A
the ph
Eight years is
an eternity in
bodybuilding,
but thats how
long its been
since Alex
Fedorov
last competed.
186
FLEX | OCTOBER 14
However, 10 years ago he was a supernovathe biggest story in the muscle world.
Like Mamdouh Elssbiay today, Fedorov was
the young, foreign behemoth who was going
to shake up bodybuildings top rankings.
Whats more, the Russians story seemed
dreamed up by a Hollywood screenwriter.
He trained in a cemetery! The script was
destined for a grave ending when he fell as
quickly as he rose. But now, at 36, Fedorov
is slated to return to the pro stage in his
hometown of St. Petersburg, Russia. As he
prepares, we look back at one of the most incredible tales in the history of bodybuilding.
THE LEGEND
I rst met Alex Fedorov in October 2004 at a
breakfast in Moscows grandest hotel. It was
the second most memorable thing about
that meal. The rst is that FLEX photographer Kevin Horton got stuck with a $120 bill
for one bowl of granola because we assumed
the competitors buffetconsisting of cold
sh, hard-boiled eggs, and granolawas
also free for us, the only two representatives
of the foreign press. I made my escape just
before the crackdown. But before then, I
encountered the mythic Russian monster,
covered from head to toe in a XXXL track

suit. He really did exist.
Its difficult to understate what a mercurial gure Fedorov was a decade ago. There
was no social media. It was also a time when
Ronnie Coleman looked like a cartoon. It all
started the year before I met Fedorov. When
Coleman appeared at the 2003 Mr. Olympia
at a peeled 287 pounds, it sent tremors
around the bodybuilding world. One week
later on Halloween, Coleman and Olympia
runner-up Jay Cutler were in Moscow for the
Russian Grand Prix. Everyone assumed this
would be a sedate repeat of the results in
Las Vegas.
The three other Americans in the lineup
had nished in Places 8, 12, and 13 in the
recent Olympia, but an unknown Russian
making his pro debut left them in the dust.
When contest photos materialized, they
captured a three-man callout: Coleman,
Cutler, and waitwhos that third colossus?
In the middle, between the No. 1 and No. 2
bodybuilders on the planet was 25-year-old
Fedorov. And, against all odds, he was holding his own.
At 6'1" and 280 pounds, Fedorov carried
enough size to match Coleman and Cutler in
several poses. He had a badly torn left pec,
and as a result his deated chest ruined his
proportions in front shots. But he beat No. 1
and No. 2 in the side triceps, largely on the
strength of his phenomenal lower body. His
hamstrings were so curvy from the side, his
Its so strong that you will never

need more than one pill!
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legs seemed to nearly form a perfect O. And,

at 25, he was ve years younger than Cutler
and 14 years Colemans junior. The legend
of Alexander the Great reverberated around
the globe. And it grew even larger after he
nished second to Coleman in the Russian
Grand Prix the following year (Cutler didnt
compete) and FLEX later revealed that he
trained in a cemetery. But before we go there,
lets retrace how he got to that three-man
callout in Moscow 11 years ago.
In the middle, between the No. 1 and

No. 2 bodybuilders on the planet, was
25-year-old Fedorov. And, against
all odds, he was holding his own.
THE BACKGROUND
In 1703, Russias Peter the Great captured
a Swedish outpost on the Baltic Sea. In the
decades after, St. Petersburg blossomed.
Noted for its awe-inspiring architecture
and canal-laden topography, it became the
capital of Russia and a center of intellectual and artistic progress. It was one of the
worlds greatest cities during the 18th and
19th centuries. But in the aftermath of 1917s
Communist revolution, the city was renamed
Leningrad, and it languished behind the Iron
Curtain for 67 yearsa period that included
a devastating 2-year siege by the Nazis
during World War II.
During the Communist years, Anatoli
Fedorov was a Leningrad bus driver with a
passion for working out. Because the individualist pursuit of bodybuilding was scorned
by the Soviet state, gyms were scarce. So
Fedorov and his friends started their own
gym in a utility shed in sprawling Yuzhonoye
Cemetery. It had no heat. It was dark and
infested with rats. But they moved in weights
and built primitive squat racks and pulley
machines, and there they toiled, sometimes
bundled in clothes to stave off the coldest
Soviet winters.
THE GROWTH
I used to go to the gym to watch my father
train, Alex Fedorov says. I knew I wanted to
be a bodybuilder. On the rst day of 1992,
Anatali began training 13-year-old Alexander.
Soviet communism had ended, Leningrad
had been renamed St. Petersburg, and
commercial gyms were sprouting up. Still,
the Fedorovs worked out among the graves.
They had no bodybuilding magazines.
Instead, the son learned from his fathers
expertise and from his own trial and error.
My father knew that at my height, I would
compete in the unlimited [weight] class, so
our main point then was just to get me as big
as possible. I always trained heavy, always
trying to use more weight one workout than
the one before. We didnt focus on diet much.
I just ate a lot, even though it wasnt always
healthy food.
At 15, he started competing in bodybuilding contests. In a photo of him striking a pose
at 18, you can see the full muscle bellies and
the blossoming quads, but its also apparent
188
FLEX | OCTOBER 14
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Fedorov was
the mythic
gure on whom
fans projected
their hopes for
a close Olympia
clash.
he has a long way to go to ll out

his lanky frame. But progress was
rapid in subsequent years. He won the junior
titles of the 1997 German Open (at 19) and
the 1998 World Championships (at 20). Then,
under the tutelage of his father, he stayed off
stages and built himself up for the open class.
Alexander Fedorov peaked on May 6,
2003, his 25th birthday. Thats when he
dominated the IFBB European Amateur
Championships with a physique notable as
much for its proportional aesthetics as its
mass. Watch the YouTube video, slightly
more than a minute long, of him posing
at that contest. Hes smaller than he was
almost six months later when he battled
Coleman and Cutler. His conditioning is a
bit blurry and made blurrier by the mudlike
Dream Tan European bodybuilders coated
themselves in. Nevertheless, he has all the
tools. His chest is in line with the rest of him.
Project the gains on that physique, chest and
all, that we saw him make over the following
two years, and he may have lived up to every
bit of his hype. He may have challenged Coleman and Cutler on the Olympia stage, and he
might still be challenging Phil Heath today.
Perhaps he couldve brought Sandows home

to St. Petersburg.
THE MANIA
But fate intervened. In September 2003,
while preparing for his pro debut the following
month, he was bench-pressing 485 when he
tore his right pec in four places. Gallantly, before surgery to repair his chest, he competed
in the Russian Grand Prix. We covered that
show already. He was third, behind Coleman
and Cutler, a placing that qualied him for the
next years Olympia. And the hype was on.
Still, he forewent the Olympia and instead
challenged Coleman mano a mano in a
rematch in the 2004 Russian Grand Prix.
The buzz then was that the champ, who had
lost a contest just after winning the 2002
Olympia, would be vulnerable in Fedorovs
home country. And, after pec surgery and a
year of training in seclusion, no one was sure
FOR ST. PETES SAKE
how much the young Russian had grown.

Ultimately, it didnt matter. No one could
touch Coleman in 2004, when he weighed
a shredded 297. And, though Fedorov had
grown, his chest hadnt.
In retrospect, Fedorovmania was a product of the times. Coleman won his seventh
consecutive Sandow in 2004 and his recordtying eighth the following year. Cutler was
consistently second but couldnt dethrone
the champ (until 2006). The bodybuilding
world then was looking for someone with the
size to challenge King Colemans supremacy.
Maybe, just maybe, the right mass monster
had been found in a St. Petersburg cemetery. Unknown before 2003, non-Englishspeaking, and thousands of miles from the
limelight in an era before Facebook and
Twitter, Fedorov was the mythic gure on
whom fans projected their hopes for a close
Olympia clash.
THE PLUNGE
It wasnt to be. Like a pump-and-dump
stock, Fedorovmania plummeted as
quickly as it peaked. You couldnt ignore
his chest. Still, evidence of pec tears are not
Although the Grand Prix Fitness House Pro Mens Open will be the third
IFBB Pro League contest held in St. Petersburg, a 17-year hiatus has passed
since the last one. The Russian Grand Prix took place in St. Petersburg in
1996 and 1997 before moving to Moscow in 1998. The only other Russian
pro contests, in 2003 and 2004, occurred in Moscow, and Fedorov competed in both.
190
FLEX | OCTOBER 14
As always, the mass

monster built in a
Russian cemetery remains a
mystery, as intriguing as he
ever was.
uncommon on pro stages and not always debilitating. Toney Freeman tore a pec and has
subsequently won seven pro titles and nished fth in a Mr. Olympia. Fedorovs greater
problem in his last four contests was his
blubbery conditioning. Showing up smooth,
he was humbled with a DNP (did not place)
at the 2005 Mr. Olympia, his long-awaited
American debut, and a repeat DNP against a
weaker lineup at the 2006 New York Pro.
Kai Greene also got a DNP at the latter
show. But Greene and Fedorovs fates
diverged from there. Greene is now the No. 2
bodybuilder in the world. Fedorov made little
impact in two European Grand Prix shows in
the autumn of 2006. Then, at 28, he quietly
retired, vanishing from the bodybuilding
scene that had championed him as a possible Mr. Olympia just two years prior. In the
intervening years, photos of him looking
t and smaller-but-not-small occasionally
showed up on bodybuilding message boards.
They were incomplete answers to the question: Whatever happened to Fedorov?
THE RETURN
Were about to get the full answer. When
Alex Fedorov steps onstage at the IFBB
Grand Prix Fitness House Pro Mens Open
on November 1, it will be 11 years since his
pro debut and eight since his last contest.
Hell be like a time traveler from the past
stepping into the present. Still, successful
pro comebacks have occurred after longer
retirements, including 48-year-old Francis
Benfatto, who showed up in the high-def
shape of his life in 2006 after a 13-year-old
layoff and after tearing a pec.
If we see similar cuts etched into the
36-year-old behemoth from St. Petersburg,
its possible Fedorovmania will return. After
all, bodybuilding is forever searching for the
next big thing. Could the N.B.T. be Alex Fedorovagain? For now, it would be enough
for him to nally come in crisp and dry with
a proper contest tan. If he can do that and
carry approximately as much size as he did a
decade ago, itll be interesting to see where
he places. As always, the mass monster built
in a Russian cemetery remains a mystery, as
intriguing as he ever was. FLEX
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Dare to Compare
CarneBOLIC Beef Protein to Another Popular Beef Protein
Protein
Fat
Carbs
Calories
Hydrolyzed
Gelatin
BCAAs
Servings Per
Container
Serving
Size
CarneBOLIC
24 g
0g
0g
100
NONE
>6 g
30 & 60
29 g
Brand 1
23 g
0g
8g
124
YES
>5 g
28 & 56
37 g
All competitor facts are for Chocolate avor and were obtained from a leading website on 7/25/14
Copyright 2014 Ultimate Nutrition Inc. All Rights Reserved.
WHERES THE BEEF?

Bodybuilders and power athletes have known for years that beef protein helps builds muscle fast! For this
reason, an explosion of beef protein powders have ooded the market, each one promising to be better than
the last. I Ultimate Nutritions
CarneBOLIC has over 3 and 1/2 times as much protein as raw red meat containing 24 grams of 100% beef
protein isolate, zero carbs, zero fat and no compromise.
THE CARNEBOLIC CHALLENGE
At Ultimate Nutrition, we produce CarneBOLIC in our own government licensed manufacturing facility. Therefore, we control the quality of our protein formulas every step of the process. We challenge any company to
match the quality of CarneBOLIC.
www.ultimatenutrition.com
GREG MERRITT
COURTESY
OF WEIDER HEALTH
AND FITNESS
BY
PHOTOGRAPHS
10
CLAIRMONTE
PRO DEBUT
1992 English Grand
Prix, 17th
OLYMPIA BEST
1993, 7th
Charles Clairmonte
made a horrible rst
impression. In 1992, he
was 17th out of 17 in
the English Grand Prix.
But no one in bodybuilding history has
had a greater secondyear turnaround. In
1993, he qualied for
the Olympia, where he
nished an eye-open-
THE 10
barrassing freshman
year, Clairmonte remains pro bodybuildings most-improved
sophomore.
GREATESTBODYBUILDING CAREER
TURNAROUNDS
Not every bodybuilding great made a great rst impression. In our May issue, we
celebrated the 10 best bodybuilding rookies of all time, a list led by Flex Wheeler, who won the
Q
Arnold Classic and was Mr. Olympia runner-up in his rst IFBB Pro League year. Wheeler and company
OF ALL TIME
were fast out of the gate and galloped on to legendary careers. But as in the fable of the tortoise and the hare, sometimes the slowest starters
win the race. This month we salute the turtles. Some on our list stumbled badly in their debuts but quickly recovered. Others languished in
mediocrity for years. Those ranked highest both stumbled and languished but eventually contended for Sandows. Let these 10 turnaround
tales stand as proof that its not about how you start, its about where you nish.
196
FLEX | OCTOBER 14
GARDNER / COURTESY OF WEIDER HEALTH AND FITNESS
FROM WORST
TO FIRST
on the post-Olympia
Euro Tour, he bested
almost everyone who
had beat him at the
Olympia, including
Flex Wheeler and
He won
four out of the ve
contests he entered,
including the English
Grand Prix, where he
had nished dead last
12 months prior. The
6', 245-pound Englishman sported one of
the most proportionate physiques of the
era. He never won another pro show, but he
stayed in contention
for the next two years.
Having recovered
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Dare to Compare
Prostar Whey Protein to Another Popular Whey Protein
Protein
Fat
Carbs
Sugar
Whey Protein
Isolate
BCAAs
Servings Per
Container (5lb)
Serving
Size
Prostar Whey
25 g
1g
2g
1g
YES
>6 g
80
30 g
Brand 1
24 g
1.5 g
4g
3g
YES
>5 g
68
33 g
All competitor facts are for Cookies & Crme avor and were obtained from a leading website on 7/25/14
ALBERT
BECKLES
PRO DEBUT
1975 Olympia, 3rd
lightweight
OLYMPIA BEST
1985, 2nd
Al Beckles had a
mediocre pro debut.
ve) in the lightweight
division of the 1975 Mr.
Olympia. Then things
went from not-sogood to just plain bad.
He was at or near the
bottom of that same
lightweight O class
in his next three attempts. The Barbadosborn Brit was just
another undersized pro
trying to grow into betworking. But as the
pro circuit expanded,
Beckles began competing more and more
(11 times in 1981), and
strategy. If he couldnt
win with mass, he
would with cuts. Going
high-def, he won
his rst pro contest
in 1981, the year he
turned 43. And he
climbed the Olympia
rankings, culminating
in a runner-up nish
in 1985. Beckles won
his eighth and nal
pro title in 1991 at 53,
making him the oldest
victor of an open pro
show. He holds a second record that may
never be broken85
pro contests. Those
marks are worthy of
celebration, as is the
perseverance that
allowed him to peak 10
years after his debut.
198
FLEX | OCTOBER 14
Hes now a four-time

Mr. O, six-time Mr.
O runner-up, and
three-time Arnold
Classic champ. He
out nishing lower

than second. Still,
Jay Cutler stumbled
out of the gate. After
he turned pro on his
rst try at the 1996
NPC Nationals, he
stayed off stages the
next year, building
anticipation for his
pro debut in May
1998. But when the
up a third and a forth

in the spring of 1999.
But that autumn he
was blurry again at
his Olympia debut,
and he nearly bottomed out15th
out of 16. It was the
last off contest of
Cutlers legendary
career. The next
year he was eighth
in the O and soon
thereafter he began
his 11-year streak of
excellence.
1996
2010
7 DARREM CHARLES
PRO DEBUT 1992 Night Of Champions, 11th

OLYMPIA BEST 2003, 7th
Darrem Charles quietly collected a lot of pro titles, eight of them from 2002
to 2007. But there are two unique things about his long career. First, he
wasnt a contender in the most prestigious contests. In a combined 21 Olympia and Arnold Classic appearances, the Trinidadian never placed higher
than seventh in the former and sixth in the latter. Second, it took him a long
time to get noticed at all. When he made his pro debut in 1992, he nished
11th, three spots ahead of another debuting rookie, some guy named Ronnie
Coleman. Because Charles was relatively slender, he was always prone to
being overshadowed in lineups. He had superb arms and abs, but it was crisp
conditioning and dramatic posing that eventually distinguished him. When
Charles nally won his rst title in 2002, it was his 10th year in the IFBB Pro
League and his 30th professional contest. Persistence paid off.
BECKLES: COURTESY OF WEIDER HEALTH AND FITNESS

CUTLER: COURTESY OF JAY CUTLER & BILL COMSTOCK
CHARLES:CHRIS LUND
20067, 200910, 4-time winner
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PRO DEBUT
1978 Professional
World Cup, 7th (last)
OLYMPIA BEST
198384, 2nd (twice)
taller and heavier than 5'2" and 160. Against all odds, he won six pro titles in 198283, and he
nished second in the Mr. Olympia in 1983 and 1984. It wasnt just his small stature Makkawy
had to overcome. He also had a forgettable start. During his rst four years in the pros, he was
usually awful. In his initial 13 pro contests from 197881, his highest placing was fth. Most of
Then he put it all togetherproportionate mass, striking details, and masterful posing. The
2005
GNTER
SCHLIERKAMP
PRO DEBUT 1994 Olympia, DNP

OLYMPIA BEST 2004, 4th
The contest career of German goliath
Gnter Schlierkamp is a testament
to tenacity. For his rst eight years in
the Pro League, he was just another
also-ran lling out lineups. He may
have been 6'1" with a cover model
smile, but he lacked the density,
shape, and cuts to impact rankings
in the 90s. He made only four
posedowns in his rst 29 contests.
Five times he received special invites
to compete in the Mr. Olympia. His
rst two, 1994 (his rookie year) and
1998, he didnt even place. The next
two, 2000 and 2001, he was 12th and
15th, respectively. Why bother, right?
Which brings us to his fth Mr. O, in
2002, his ninth pro year. Bigger and
crisper, the Teuton nally fullled
his immense potential. At rst, the
judges couldnt believe their eyes.
Although he was 10th in Round 1,
he was third in the nal two rounds.
He nished fth, although many in
the riotously booing crowd thought
he deserved rst. Two weeks later,
Schlierkamp defeated reigning
Mr. O Ronnie Coleman in the Show of
Strength. Gnter-mania took hold.
Schlierkamp never won again, but he
also never slipped off the radar again.
He made the Olympia top 10 the
following four years.
2013
KAI GREENE
Onder Adsay, Edson Prado, Miguel Filho, and Oliver Adzievski. What do those four little-known
bodybuilders have in common? They can all say they beat Kai Greene on a pro stage. Over the past
two years only one person, Phil Heath, has topped the No. 2 bodybuilder in the world. But during
Greenes initial two pro years, 200506, 40 different bodybuilders defeated him in four contests.
started. But Greene started to rewrite his story in 2007 when his curves and cuts caught up to his
posing expertise. He won a contest he had been 14th in the year prior. And in 2008, he was rst in
hardship and poverty to fame and fortune, his pro career traveled a similar distance. As Drake raps,
Started from the bottom, now were here.
MAKKAWY: COURTESY OF WEIDER HEALTH AND FITNESS; GREENE:

KEVIN HORTON & BILL COMSTOCK; SCHLIERKAMP: CHRIS LUND
MOHAMED
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PRO DEBUT 1979 Canada Pro, did not place

OLYMPIA BEST 1983, winner
Samir Bannout had a curious career. In 49 pro contests over 16 years, he won
only two. However, one of them was the 1983 Mr. Olympia. He had three good
years, 198284, when his conditioning matched his aesthetic 5'7" musculature,
but otherwise he was almost always too bloated to make an impact. Aside from
his good years, Bannouts career had both an inauspicious rst three years and
a forgettable nal seven years. He failed to place in his 1979 pro debut, and he
was 15th out of 16 in his 1980 Olympia debut. No one then wouldve thought
the mustachioed Lebanese could impact bodybuildings top rankings. But he
did with his fourth at the 1982 Olympia. Then he nailed his conditioning at the
1983 O. Crisp and full, he was the clear winner (just ahead of fellow slow-starter
Makkawy). Bannouts career proves its sometimes not about where you start or
even where you nish. Its about the heights you reach along the way.
GUSTAVO BADELL
PRO DEBUT
1998 German Grand Prix, 9th
OLYMPIA BEST
No one in our countdown lingered

near the bottom of score sheets
longer than the Venezuelan. In his
rst six years in the IFBB Pro League,
spanning 19982003, Badell
competed in 17 contests. Nine times
he either got punked with a DNP
than 15th (effectively a DNP). Only
three times did he make a top 10.
DNP. At this point, almost everyone

wouldve thrown in the towel. But
Badell nally peaked consistently in
the spring of 2004, making his way
into two posedowns and nishing
seventh in the Arnold Classic. Then,
he delivered one of the all-time
great shocks at the 2004 Olympia,
when he made it into the top trinity. Badell repeated his Olympia
Olympia top 10 three more times
and racked up three pro titles in
subsequent years. His basementto-penthouse leap of 21 places from
one Olympia appearance to the
next is a most-improved record that
will probably never be broken.
202
FLEX | OCTOBER 14
BANNOUT: BALIK/COURTESY OF WEIDER HEALTH AND

FITNESS:BADELL:KEVIN HROTON
musculature, but he was almost

always out of condition. The one
time he was in shape, in 2002, he
nabbed a third. That earned him a
spot in the 2002 Olympia, where
he placed 24th out of 25. Ouch!
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Few even noticed Coleman in his

rookie year of 1992. In his initial
pair of pro contests, he nished
11th and 14th. Then, having
qualied by his class win at the
previous years World Amateur
Championships, he entered the
Olympia. While Dorian Yates
earned his rst of six Sandows,
future eight-time-winner
Coleman failed to even place.
In those three 1992 contests,
defeated him, including former
bantamweights Allan Ichinose,
Flavio Baccianini, and Steve
Brisbois, all then competing at
around 150 pounds. A dozen
years later, Coleman would
dominate at twice their body
weights. In 1992, however, the
Arlington, TX, cop had a
pleasing shape and good
arms, but his physique
was smooth and shallow. His quads lacked
sweep. He looked
like an amateur.
As he lled out
his 5'11" frame,
Colemans placings
in smaller contests
improved over the
following ve years. He
Olympiathat ultimate barometer of bodybuildings rankings

was an annual disappointment.
In his four Os after his rookie
year, he nished 15th, 11th, 6th,
and 9th. That nine spot came
in 1997, the year before he
ascended to the throne. During
his abysmal rookie year and his
ve subsequent journeyman
years of modest success, no one
with a record-tying eight Sandows. In our parable of tortoises

beating hares, Ronnie Coleman
is the ultimate tortoise. FLEX
204
FLEX | OCTOBER 14
1992
2005
COLEMAN: KEVIN HORTON & CHRIS LUND
RONNIE
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206
FLEX | OCTOBER 14
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I started with six

45-pound plates on each
Q
side with collars. I did about 20
topped out around 212

as proof that legsperhaps like no other body
partcan transcend
mere titles and grant
one eternal fame.
In the years hence,
few have followed
in Platzs tectonic
footsteps. The reason is
painfully simple, in a lit-
necessarily, but youll surely be

taking giant steps forward in
your quest for leg development
of historical proportions.
PLATES ON EACH SIDE
WITH COLLARS.
I DID
ABOUT
208
FLEX | OCTOBER 14
20
REPS
TO FAILURE.
INSET: PLATZ: COURTESY OF WEIDER HEALTH AND FITNESS
reps to failure. These werent

powerlifting-style squats, but
strict bodybuilding-style squats,
going all the way down to where
your butt touches your calves.
I racked it, immediately took
a plate off, and did as many reps
as I could to failure with ve
plates. Racked it again, rested
slightly longer, and did four
plates, then I went down to 315,
then 225, each time for failure.
The entire set was probably a
total of 150 reps.
I was totally exhausted at
that point. I remember lying on
the oor, and it felt like someone
was stabbing knives into my legs.
After I retired [from bodybuilding
competition], I often thought I
was nuts. Who in their right mind
would do things like that? As a
professional athlete, it certainly
isnt about health, its about
performance. Its about being
the freakiest person onstage.
Thats Tom Platz, recalling his
all-time sickest leg workout in a
2001 interview as he looked back
over a legendary career. That
he never won a professional
bodybuilding contest and could
muster no better than third on
the sports biggest stagethat
was in 1981, one of seven appearances in the Mr. Olympiahasnt
tarnished his image over time.
Indeed, utter his name among
iron fans today, and those who
have seen the old grainy blackand-white training photos of
Platzs heyday vividly remember
one thing about him: the incred-
210
FLEX | OCTOBER 14
No.
LEG
PRESS
Sets & Reps:
45 sets;
812 reps
INSTRUCTIONS: Like hacks, youll

pyramid up set to set, choosing a
weight that causes you to reach
failure in the eight- to 12-rep range.
On the leg press, you should try
experimenting with different foot
placementfeet in the center of the
platform, feet in the upper one-third
of the platform (which tends to
recruit more glutes and hams), and
feet in the lower one-third (which
focuses more on the quads). You
can also vary from wide (hitting the
adductor more) to narrow (which
may hit the vastus lateralis, or outer
sweep, a little more strongly).
212
FLEX | OCTOBER 14
START: Sit squarely in the leg

press machine and place your feet
on the platform shoulder-width
apart. Keeping your chest up and
lower back pressed into the back
support, carefully unlock the sled
from the safeties.
ACTION: Bend your knees to lower
the sled, stopping before your glutes
lift off the pad. Hold for a brief count,
then extend your knees to press the
weight upward, stopping just short
of locking out. Squeeze your thighs
hard at the top, then reverse the
motion to start the next rep.
TAKE IT TO THE EDGE: Famously,
Platz would squat his body weight
for 10 straight minutes, which
brings to mind a similar tacticinstead of 45 sets of 812 reps as
prescribed, you can try one set of
100 reps. To do it, choose a weight
you can get 60 or 70 reps with, and
start striving toward that. Once
you reach initial failure, stop and
rest for as many seconds as you
have reps remaining (so if you get
to 60, youll rest 40 seconds before
continuing). To get to 100, stop as
many times as necessary, using the
same resting rule of thumb. Once
you can crack 70 reps with a particular weight, youll want to up the
resistance the next time you tackle a
100-repper on the same exercise.
ON
THE
LEG
PRESS,
YOU SHOULD TRY
EXPERIMENTING WITH
DIFFERENT
FOOT
PLACEMENT.
YOU CAN ALSO VARY FROM
WIDE
TO
NARROW.
No.
LEG EXTENSION
Sets & Reps: 4 sets;
15, 12, 10, 8 reps
INSTRUCTIONS: By
this juncture of the
workout, if youre not
toast, you either hail
from Krypton or havent
been pushing hard
enough. Next, youll
switch from compound
exercises to isolation
moves, rst for quads
with the extension and
then for your hams
with the curl. Pyramid
up the weight set to
set, pushing for all-out
failure on the nal set.
(Another option, since
youre very warmed
up, is to start with your
heaviest weight and
pyramid down set to
set, a pattern that
can be repeated with
the curls.)
START: Adjust the seat
for your body frame,
then sit squarely in the
machine. Hook your
feet under the padded
bar. Keep you head
straight and hold the
handles for stability.
ACTION: With your
feet pointed forward,
extend your legs out
as high as you can,
while remaining seated
at on the machine.
Squeeze your quads
hard at the top, then
slowly lower the
weight until just short
of the weight stack
touching down.
TAKE IT TO THE
EDGE: On the last set,
upon reaching positive
failure, have a partner
help you with negatives. Hell assist you in
getting the weight up,
then hell let go of the
pad as you try to lower
it under total control,
taking four to eight
seconds on the way
down. (No partner? Do
unilateral extensions,
so you can use the
resting leg to help on
the ascent when the
working quad reaches
failure and cant complete a full positive rep
on its own.)
214
BEYEKES
LEGENDARY
LEGS WORKOUT
FLEX | OCTOBER 14
EXERCISE
SETS
REPS
Barbell Squat
20, 15, 12, 10, 8, 6, 8, 10
Hack Squat
812
45
812
Leg Extension
Leg Press
15, 12, 10, 8
Lying Leg Curl
15, 12, 10, 8
One-leg Machine Curl
10
216
FLEX | OCTOBER 14
Its part of the Euro Grand Prix tour, and scheduled competitors include 2008 Mr. Olympia Dexter
the Blade Jackson, Shawn Flexatron Rhoden, Mamdouh Big Ramy Elssbiay, and 2012 Nordic Pro champ
Roelly the Beast Winklaar. With such power players
leading the lineup, the third annual IFBB Nordic Pro will
also feature pro bikini and the Nordic Fitness Expo. Check
out the reworks from last years rendition and stay tuned
to FLEX and FLEXonline.com for complete coverage of
this years contest.
218
FLEX | OCTOBER 14
2014 IFBB NORDIC PRO

BODYBUILDING AND FITNESS
CHAMPIONSHIPS
OCT. 11-12, LAHTI FAIR
CENTRE, FINLAND
NORDICFITNESSEXPO.COM
NFE
NORDIC FITNESS EXPO
2014 IFBB
NORDIC PRO
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Functional based training. What is it? Why do I
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These are some of the most
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What does this mean to the
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222
FLEX | OCTOBER 14
this workout protocol will teach

you how to shovel your snowy
driveway without wrecking your
lower back or how to swing your
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Functional training is also
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Although athletic movements are essential for overall

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In functional training, you
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For example, in a battle rope
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the quadriceps, gluteus maximus, biceps, and deltoids. If you
dont know this and you have a
deconditioned or weak gluteus
maximus, then your gluteus
Simply put,
functional training
is movement that
focuses on muscles
that we use in our
everyday lives
with added resistance to make us
stronger or higher
functioning.
224
FLEX | OCTOBER 14
minimus and adductors may try

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just designed for support and
quick emergency purposes. This
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International has provided its
members with exceptional
health and tness services and
has recently entered the world
of certied functional training in
the form of Powerhouse FX.
Since its launch, FX studios
are starting to open their
doors across the country with
overwhelming success. With
the proven quality in the name
Powerhouse along with the real
benet of improving movement
for daily living, Powerhouse FX
is leading the charge
in bringing functional training to your
neighborhood.
To get a feel for how
effective functional exercises
can be in correcting posture,
increasing strength, promoting
balance, and burning fat, try this
fast-paced, full-body circuit.
PHFX FUNCTIONAL TRAINING CIRCUIT

Do each exercise for 30 seconds to a minute. Rest no more than 30
seconds between exercises.
1. Alternating battle ropes with lunge
2. Standard alternating battle ropes
3. Pistol squats on a Bosu with TRX
4. Stabilization board pushups

5. Medicine ball slams
with squat
SLEEP
7KHQDOHWR\RXUWUDLQLQJUHJLPHQ
Theres nothing better than a good nights

sleep. The problem is, with all the stimulants
many of us use throughout the day, a good
nights sleep can be all too infrequent.
Lack of sleep and changes in sleep quality
cause a sharp decline in muscle repair and
tissue growth. For optimum progress a good
nights sleep is essential. HIBERN8 was formulated
with clinical doses not just to help you sleep better but to
KNOCK YOU OUT!
WORK HARD, TRAIN HARD, SLEEP HARD
Nutrex.com
1.888.3NUTREX
SCENE AT THE
2014 NPC USA

CHAMPIONSHIPS
JULY 2526, LAS VEGAS, NV
226
FLEX | OCTOBER 14
DOUBLE
DOWN
by JAMES GRAGE
Eating well is only part of the battle.

Build a better six-pack with two
workouts per week.
Q If abs are made in the kitchen,

not the gym, do I even need to train
them as long as Im doing compound movements?BLAKE B.,
LEXINGTON, KY
We all have abs,
and with low
enough body fat
youll see them.
But you also need
well-developed
abdominal muscles
to maximize
definition. The
more developed
the abs are, the
more defined theyll
appear. Compound
movements are
great for strengthening your core, but
like any other body
part, the abs need
some isolation exercises for maximum
development.
Dont make the
common mistake of
doing endless repetitions. Train abs
as you would other
musclesusing
moderate to heavy
resistance and
keeping the reps at
1015 per set.
One major sixpack misconception
is that you have to
train your abs

every day to
see them.
This is not
the case.
Train them
right, and
train them hard,
and youll need to
do it only one to two
times per week.
The final factor to consider is
cardio. You can
only burn so much
fat through clean
eating and calorie
deficits before you
start sacrificing
nutrients essential
to building muscle.
You need to perform some sort of
fat-burning activity,
whether its highintensity interval
training (HIIT) or
steady-state cardio.
For more on this
and other topics,
check out my
video series at
FLEXonline
.com/60seconds.
SAMPLE SIX-PACK ROUTINE

EXERCISE
SETS
REPS
Ab Wheel Rollout
1012
Hanging Leg Raise
1215
Cable Rope Crunch
1012
Standard Crunch
1215
DAY 1
228
FLEX | OCTOBER 14
KEVIN HORTON
DAY 2
EAST COAST
MECCA
NPC Atlantic States

physique champ Arash
Rahbar back in the gym the
day after the show.
NPC super-heavyweight
Vincenzo Masone at the Mecca.
NPC middleweight Dominick Brandon shows

us what freaky conditioning is all about.
FLEX EXPERT
BY JOE MAZZA, WORLDS BEST BENCHER
SAMPLE
WORKOUT
Week 1 would look like this for
your rst workout:
2 board135 pounds x 810
reps, plus doubled mini-bands
For Week 2, youd then use monster mini-bands, which provide
more tension, thus less bar weight.
2 board95 pounds x 810 reps,
plus doubled monster
mini- bands
reps, plus doubled monster
mini-bands
reps, plus doubled monster
mini-bands
Week 3 will have you using the
small bands, again with more
tension and less bar weight.
2 board65 pounds x 8-10 reps,
plus doubled small bands
3 board85 pounds x 8-10 reps,
plus doubled small bands
4 board105 pounds x 8-10
reps, plus doubled small bands
In my training program, I do 3
band workouts followed by one
session using only free weights.
Bands make you stronger, but
the free-weight workouts show
how strong youve become!
In Part 1 of my 8-Week
Cycle for a Bigger
Q
Bench, we talked about the
critical need to keep your central

nervous system (CNS) fresh in
order to avoid overtraining and
keep your bench-press max
growing. This is accomplished
by band and board training, plus
the precise scheduling of rest in
your training cycle.
In order to get the maximum
benet from band training,
you need to alter the range of
motion for certain sets. To do
so, you need to make some
Part 2 of an eight-week cycle
training boards so you can

work through various heights
of the bench press to maximize
your effort and velocity. Buy a
couple of six-foot two-by-fours
and create a 2 board, 3
board, and 4 board. Search
joeaveragestrength on YouTube
and youll see how Jim has me
incorporate bands and boards
into my workouts.
I perform one set off a 2-board,
one set off a 3 board, and then
one set off a 4 board. You should
start with a set of mini-bands
doubled over the bar. After a
few warmup sets, youll have to

initially guess what weight to add
to the bar so that youll hit 810
reps off a 2 board. Perform your
set to failure. If you far exceed the
10 reps, increase the bar weight on
future workouts. If you cant hit 8
reps, reduce the poundage a little.
After resting ve to eight
minutes following your rst set,
add 2030 pounds to the bar
and perform one set off a
3 board. Then rest another ve
to eight minutes and follow that
with the same weight and rep
range off a 4 board.
Week 5 will have you starting

the entire four-week regimen
over again. Adjust your bar
weight accordingly so that 810
reps is the range where you
reach total muscular failure. Every time you start a new cycle,
add ve to 10 pounds of bar
weight to what you previously
did. You should max out or hit
singles only a few times a year,
such as when you compete (if
thats your goal) or you want
to assess where your benching
program is at a given time.
Joe Mazza was the rst man in history to hold the World Bench Press record in three separate classications at the same weight class. He has benched 705
pounds(triple-ply shirt), 675 pounds (single-ply), and 482 pounds (raw bench) at 165-pound body weight. Mazza has been a Team MHP powerlifter since 1997.
232
FLEX | OCTOBER 14
COURTESY OF MHP
BIG BENCH
In Week 4, youll test yourself.

2 boardAs much free weight
as you can handle for 810 reps,
no bands
no bands
no bands
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s Subjects gainedLBSOFLEANMUSCLEmass!*
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MaxxTOR is exclusively available at Max Muscle Sports Nutrition
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FLEX CONTEST REPORT

PHOTOREPORT BY
J.M. MANION
JMMANION.COM
2013 NPC
SHAWN RAY
CLASSIC AND
2013 IFBB
NORTH AMERICAN
CHAMPIONSHIPS
IFBB pro Shawn Ray is the
latest to attach his name
Q
to an NPC competition and also
be a hands-on promoter. The NPC
Shawn Ray Classic was held in
Baltimore, MD, at Goucher College,
and it was a success from the
start. Helping to bring star power
to the competition was the Legends Seminar after pre-judging,
featuring Ray with eight-time
IFBB Mr. Olympia Lee Haney and
IFBB pro Kevin Levrone. During the
nals, Ray and Levrone presented
Lee with a Lifetime Achievement
Award. A few of the local IFBB pros
also were in attendance
Teresa Anthony, Michelle Johnson,
and Lisa Lopez.
If it is Labor Day weekend, then
you can bank on the IFBB North
American Bodybuilding, Figure,
Fitness, Bikini, and Physique
Championships taking place.
Promoter and NPC Pennsylvania
district chairman Dr. Gary Udit has
found the winning formula for this
contest, which is held in the home
city of the NPCPittsburgh, PA,
at the Sheraton Hotel at Station
Square, the same venue where he
annually holds the NPC Teenage, Collegiate, Masters National
Championships. To compete here,
you must live in the United States,
Canada, or Mexico and be a member of the NPC, CBBF, and IFBB
Mexico Amateur.
More than 700 of the North
American continents nest
amateur bodybuilders, tness,
gure, bikini, and physique competitors converged in an attempt
to win one of the highly coveted
IFBB Professional League cards
being awarded. IFBB Professional
League cards were awarded to
open tness class winners, open
gure class winners, over-35 gure
class winners, over-45 gure
class winners, over-55 gure class
234
FLEX | OCTOBER 14
IFBB pros Lisa

Lopez (left) and
Michelle Johnson.
Count them
there are 11 IFBB
Olympia titles in
this photo! Adela
Garcia (with eight)
and Phil Heath
(with three).
From left: IFBB pro Courtney King, Cassie Manion, Debra Amelio-Manion, eight-time IFBB Fitness Olympia champion
Adela Garcia, IFBB pro Allison Frahn, and IFBB Bikini Olympia champion Ashley Kaltwasser.
From left: IFBB pro Gennifer

Strobo, J.M. Manion, and IFBB pro
Jennifer Andrews.
From left: NPC president Jim Manion with

IFBB North American bodybuilding overall winner Akim Williams and Steve Weinberger.
IFBB pro Lynn Sambuco

(left) and IFBB Bikini Olympia
champion Ashley Kaltwasser.
winners, bikini open class winners,

over-35 bikini class winners, over45 bikini class winners, open mens
physique class winners, over-35
mens physique class winners,
over-45 mens physique class winners, the top two in each height
class in open womens physique,
over-35 womens physique, and
over-45 womens physique, top
two in each height class in open
womens bodybuilding, over-35
womens bodybuilding, over-45
womens bodybuilding, the overall
winner in open mens bodybuilding, and the top three placings
in the overall over-35 mens
bodybuilding, over-40 mens
bodybuilding, over-50 mens
bodybuilding, and over-60 mens
bodybuilding.
Although the show was large,
promoter Udit arranged to have
each competitor perform his evening posing routine, unlike most
shows this size that limit posing
at night to the top ve placers in
each class. Of course, Udit knew
he had one of the countrys best
expediting teams on hand to
keep the show moving at a rapid
pace. The crew, known as the
A Team, is headed up by NPC
Ohio/West Virginia district chairman Rick Bayardi.
Some of the IFBB pros in
attendance included eight-time
IFBB Fitness Olympia champion
Adela Garcia, three-time IFBB
Mr. Olympia Phil Heath, IFBB
Bikini Olympia champion Ashley
Kaltwasser, Brian Yersky, Allison
Frahn, Gennifer Strobo, Bianca
236
FLEX | OCTOBER 14
Berry, Tyler Anderson, George

Farah, Jennifer Andrews, Lynn
Sambuco, Angelica Nebbia,
Darrem Charles, Mike Ely, Jessica
Bowman, Sadik Hadzovic, Dr.
Victor Prisk, Courtney King, Bill
Wilmore, Fred Smalls, Shannon Dey, Rebecca Eger, Linda
Crossley, Ashley Sebera, Abbas
Khatami and Muscle & Fitness Hers editor-in-chief Mona
Muresan.
To get all the latest information on the contest go to the
website garyudit.com.
Eight
Olympia
(left) and IFBB pr
Teresa Anthony.
NATIONAL
PHYSIQUE
COMMITTEE
OF THE
USA, INC.
NPCWEAR.COM
1-800-783-8447
or e-mail for a free catalog
NPCACTIVEWEAR@AOL.COM
OUTSIDE U.S.
412-276-8448
FLEX CONTEST REPORT
TALENT ROUND-UP
2013 NPC SHAWN RAY CLASSIC

BODYBUILDING, FIGURE, BIKINI
& PHYSIQUE CHAMPIONSHIPS
PROMOTERS: Shawn Ray & Scott Engle
Omar
Bautista
Mens
bodybuilding
overall winner
Brian Hay Mens

physique overall winner
Lisa Bruton Womens

physique overall winner
Maria Parrarga
Bikini overall winner
Angelica Driskell
Figure overall winner
To nd out more about NPC bodybuilding and tness events in your area, or to join the NPC,
contact the NPC National Office at (412) 276-5027, check out our website npcnewsonline.com
and keep an eye on this section along with the Coming Events list.
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08
IFBB PRO LEAGUE

OCTOBER
01
DUBAI PRO
Dubai, UAE. Contact Arthur Davis, 971 5 5154
8059, dhfe@events121.com, dubaifpc.com.
04
EVLS PRAGUE PRO BODYBUILDING,

212, AND BIKINI
Prague, Czech Republic. Contact Robert
Speychal, info@evlspraguepro.com,
evlspraguepro.com
BORDER STATES MASTERS PRO FIGURE
San Diego, CA. Contact Jon Lindsay
(866) 370-3011, musclecontest.com.
05
SAN MARINO PRO BODYBUILDING

San Marino, Italy. Contact Gian Enrico Pica,
info@v-power.sm, v-power.sm.
11
NORDIC PRO BODYBUILDING AND BIKINI

Lahti, Finland. Contact K.P. Ourama,
kp.ourama@kpfitness.fi, nordicfitnessexpo.com.
18
FORT LAUDERDALE CUP PRO BIKINI

AND MENS PHYSIQUE
Fort Lauderdale, FL. Contact Shannon Dey, sales.
npcflorida@gmail.com, npcftlauderdalecup.com.
GOLDEN TIMES ASIAN PRO
BODYBUILDING CHAMPIONSHIPS
Zhengzhou, China. Contact Shang Shuli,
shangshuli@keepclub.com, keepclub.com.
TITANS GRAND PRIX MASTERS
PRO PHYSIQUE
Culver City, CA. Contact Jon Lindsay
25
DAYANA CADEAU CLASSIC

PRO MENS PHYSIQUE
Coral Springs, FL. Contact Dayana Cadeau
(561) 351-0722, bodygift2001@yahoo.com,
dayanacadeauproclassicmenphysique.com.
25/26 EUROPA PHOENIX BODYBUILDING, 212,

FITNESS, FIGURE, BIKINI, AND PHYSIQUE
Phoenix, AZ. Contact Ed & Betty Pariso
(817) 498-3631, bettypariso@aol.com,
europagamesexpo.com.
30/01 SACRAMENTO PRO BIKINI AND
MENS PHYSIQUE
Sacramento, CA. Contact Ted Williamson/
John Tuman (951) 687-9366/(209) 4801798, tedwm@aol.com/bbspy@aol.com,
spectrumfitnessproductions.com.
NOVEMBER
01
FITNESS HOUSE PRO MENS

OPEN BODYBUILDING
Saint Petersburg, Russia. Contact Denis
Loginov/Kisseleva Alina, umka3800@yandex.
ru/fhalina@yandex.ru, 011-7-911-295-62-85,
grand-prix.pro/index/php/ru.
ULTIMATE WARRIORS PRO
WOMENS PHYSIQUE
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St. Charles, MO. Contact Chad Nicholls
(417) 889-9056, pinkmusclefest@aol.com,
facebook.com/pinkmusclefest.
WASHINGTON IRONMAN BODYBUILDING,
FITNESS, FIGURE, BIKINI, AND PHYSIQUE*
Bothell, WA. Contact Brad & Elaine Craig, Craig
Productions (425) 949-7320, emeraldcup@aol
.com, craigproductions.com.
(Drug Tested Event, Polygraph)
IOWA PRO BIKINI

Davenport, IA. Contact Jack Titone
IRONGAMES PRO MASTERS BIKINI
Culver City, CA. Contact Jon Lindsay
(866) 370-3011, musclecontest.com
KENTUCKY MUSCLE PRO FIGURE
AND MENS PHYSIQUE
Louisville, KY. Contact L. Brent Jones
(502) 387-3808, lbrentjones@kentuckymuscle.
com, kentuckymuscle.com.
14/15 FELICIA ROMERO PRO FIGURE CLASSIC,

AND MENS PHYSIQUE
Mesa, AZ. Contact Miles Nuessle,
npcmilesproductions.com.
11
BLUE RIDGE MOUNTAIN CLASSIC

BODYBUILDING, FIGURE, BIKINI,
AND PHYSIQUE *
Roanoke, VA. Contact John Hnatyschak
(201) 321-0076.
COLORADO OPEN NATURAL
BODYBUILDING, FITNESS, FIGURE,
BIKINI, AND PHYSIQUE*
Denver, CO. Contact Jeff Taylor (303) 292-9999,
coloradonpc.com.
CRYSTAL CUP BODYBUILDING*
Anchorage, AK. Contact Garry Lodoen
(907) 441-1959.
N.W.C.C. NORTHERN CLASSIC
BIKINI, AND PHYSIQUE*
Tacoma, WA. Contact Chris Algeo/Michelle
Mayberry (253) 576-7062.
PHANTOM WARRIOR CLASSIC
BIKINI, AND PHYSIQUE
Killeen, TX. Contact Tony Douglas/Shauna
Anduze (214) 929-9398.
SAN FRANCISCO BODYBUILDING,
FIGURE, BIKINI, AND PHYSIQUE*
Hayward, CA. Contact Steve OBrien/
George Jackson (408) 384-9039,
musclesportproductions.com.
SOUTHEASTERN USA BODYBUILDING,
Orlando, FL. Contact Chris Eaddy
(407) 474-8502, southeasternusa.net.
THE HEARTLAND CLASSIC BODYBUILDING
Oklahoma City Area, TBA. Contact Michael Elias/
Carri Ledford Baldwin (918) 691-7766.
TRICKY JACKSON CLASSIC BODYBUILDING,
Lexington, KY. Contact Tricky Jackson
(859) 221-4959.
18
BADGER STATE BODYBUILDING*

West Allis, WI. Contact Kevin & Stacey Tomasini
(262) 707-5618, npcbadgerstate.com.
BATTLE AT THE BORDER/NIAGARA FALLS
AND PHYSIQUE*
Niagara Falls, NY. Contact Ron Primerano
(716) 205-8893, primeranofitness@yahoo.com,
ronprimeranotraining.com.
CENTRAL STATES BODYBUILDING
AND PHYSIQUE*
Ypsilanti, MI. Contact Remi Bruyninga
(734) 730-0351.
DEXTER JACKSON MEMPHIS CLASSIC
AND PHYSIQUE
Germantown, TN. Contact Al Smith/Dexter
Jackson (901) 301-3204, djmemphisclassic.com.
28/29 FERRIGNO LEGACY MENS BODYBUILDING,

BIKINI, AND PHYSIQUE
Santa Barbara, CA. Contact Lou Ferrigno Jr. (775)
375-5438, ferrignolegacy.com.
NPC NATIONAL
NOVEMBER
21/22 MENS & WOMENS NATIONALS
AND PHYSIQUE
Miami, FL. Contact Steve Karel/Pam Betz,
pambetz@aol.com, nationalbodybuilding.com.
NPC LOCAL AND REGIONAL

OCTOBER
04
BEST OF THE WEST CLASSIC

AND PHYSIQUE*
Sparks, NV. Contact Randy Green
(775) 626-0423, nvbodybuilding.com.
BIG CAT CLASSIC BODYBUILDING,
Allentown, PA. Contact Craig Johnson,
(484) 239-4117, johnson.craig@hotmail.com.
BORDER STATES CLASSIC BODYBUILDING,
HURRICANE BAY BODYBUILDING,
Tampa, FL. Contact Tim Gardner
(813) 908-7843, timgardnerproductions.com.
IRON HOUSE CLASSIC BODYBUILDING,
McAllen, TX. Contact Raul Bracamontes/Lupe
Avendano (956) 648-3200.
CONTINTENTAL USA BODYBUILDING,
Ottawa, IL. Contact Jeff Johnson
(815) 434-3539, flexgymonline.com.
MINNESOTA NORTH STAR BODYBUILDING,
Burnsville, MN. Contact Christine Bongiovanni
(952) 945-9090, christinebongiovanni.com.
NATURAL NORTHERN USA BODYBUILDING,
Lakewood, OH. Contact Dave Liberman/Todd
Pember (440) 942-5634/(202) 440-9842762, daveliberman.com. (Drug Tested Event,
Bodybuilding is Team Universe Qualifier)
* A national qualifier event
Q For additional local event listings, information on entering these contests, and more, go to npcnewsonline.com and ifbbpro.com.
FLEX (ISSN 8750-8915) Vol. 31, No. 9 is published monthly except combined December/January and July/August issues each of which counts as two of twelve in an annual subscription by Weider
Publications, LLC, a division of American Media, Inc., 4 New York Plaza, 4th Fl, New York, NY 10004. Periodical Rates Postage Paid at the New York, NY Post Office and at additional Mailing offices.
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246
FLEX | OCTOBER 14
@giftednutrition
*These statements have not yet been evaluated by the food and drug administration. these products are not intended to diagnose, treat, cure, or prevent any disease.
Meet the man behind the muscle at TheIsopureCompany.com/Antony
#MoreThanMuscle

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ONE-ON-ONE WITH KNOCKOUT GAIL KIM

Display Until October 20, 2014

Meet the man behind the muscle at TheIsopureCompany.com/Raymond #MoreThanMuscle

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