JUNE 2018

WILLIAM
THE CONQUEROR
BONAC SET TO SCOOP
THE SANDOW BE AN
GLENN ROSS X-MAN
GROW MUTANT
TALKS MUSCLE
STRONGMAN IRON MAN
JOHNNIE

LEG
LETHAL

JACKSON
www.flexonline.co.uk

GROWTH
JUNE 2018 £4.20
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 INSIDE THIS MONTH JUNE 2018 COVER PHOTOGRAPH BY
RAP MEDIA

IN EVERY ISSUE 10
WILLIAM THE
CONQUEROR
6 EDITORIAL William Bonac
8 NICK ORTON deemed to be Phil
‘The Gift’ Heath’s rival
tells how he stays so
FEATURES hungry in the hope of
16 TRAINED BY JP scooping the Sandow
A very exclusive look into why and how for himself.
Jordan Peters became one of the UK’s
top prep coaches, having worked with
Britain’s newest Pros.

26 PCA SAXON SHOW REPORT

Judge Ryan Alexander gives his front
of stage report of this staggering show.

30 WABBA PORTUGUESE NATIONALS

SHOW REPORT
Wabba oicial Trevor Chung takes you
through the Portuguese Nationals where
our very own British team battled it out
on stage.

34 IRON MIKE
Iron Mike Sommerfeld gives FLEX an
exclusive interview describing how
his passion caused him to collapse
on stage, then eventually become
Germany’s latest Pro at only 20 years
of age.
40 RISING STAR
Abou Konate is this month’s rising star.
It’s hard to believe that this natural
bodybuilder is only 20, another PCA
genetic freak.
48 HIIT KITCHEN
St Albans based restaurant The HIIT
Kitchen, delivers another 8 intensely
flavoursome recipes for you to cook
up your own perfect prep meals.
60 CELL MANIPULATION
Dean ‘The Protein’ Lesiak discusses how
the correct manipulation of your body’s
cells could lead to crazy growth.
64 BILLYROSE ‘THE ROAD TO THE OLYMPIA’
Follow the journey of Billyrose ‘the
underdog’ while he prepares to smash
the Mr Olympia stage this September.
72
72 TRAINING GUIDE ‘FREAKY LEGS,
THE KUBA CIELEN WAY’
Kuba destroys his wheels right in front
of FLEX’s photographer, learn how
to get the freak show in your legs.
82 BUILDING HUGE MUSCLES,
THE BIOMECHANICS WAY
Congruency, and how it could help
you gain huge muscle tissue.
86 THE IRON MAN JOHNNIE ‘O’ JACKSON
Celebrating the remarkable career
of the strongest bodybuilder ever.
94 ONE EYED BAZ
Once deemed one of the hardest men in
Britain, this cage fighter title holder, now
52, turns to bodybuilding.
98 LAT LOADING FOR WIDTH
Leica Gelsei explains the correct way to
engage the lats for a barn door back.
102 TIME FOR A CHANGE
Is it time you changed? Well, if you’re
not making the gains, you need too.
106 5 FOR BI’S
136 SHOW CONTEST
137 THE FLEXICON
New to bodybuilding? Here’s all the terms
in bodybuilding you’ll ever need to know.
138 IS THE OLYMPIA FIXED?
Robin Chang- the man behind the
Olympia weekend for the past
15 years, answers controversial
reader’s questions in his new column.
139 YOU ASKED, THEY ANSWERED
FLEX’s Facebook fans ask some of the
greats what they want to know, here’s
what they answered.
140 LAST WORD ‘ STAY MOTIVATED ‘
Wise words from the Olympia champs.
142 THE DADDY TALKS
The State of Strongman- The Daddy
of strongman Glenn Ross Brings FLEX
readers the latest in this not only huge
lifting, but hugely growing sport.
144 HOT BOD
Charly Newton-Coombs is FLEX’s
chosen hot body.
PHOTO CREDIT: JHAFTHOR JULIUS BJORNSSON

Follow this month long arm training

routine for bigger biceps by summer. 142
PHOTO CREDIT: JULES GODFREY

116 MASS-TER CLASS

Get gains at mind blowing speed with
this high frequency full body routine.

127 BE AN X-MEN
Build mutant muscle with specialised
Y3T workouts by Yoda ‘Neil Hill’.
 CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER
David Pecker

UK EDITION
CHIEF EXECUTIVE OFFICER
Nick Orton
www.flexonline.co.uk

CHIEF EXECUTIVE OFFICER UK MANAGING DIRECTOR

Nick Orton Carl Walker
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We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts and letters. Membership on the Editorial Advisory Board does not imply endorsement of any product or
service advertised in this magazine. Views expressed in advertisements and editorials are not necessarily those of FLEX or the Editorial Advisory Board. Reader discretion is advised. Please consult your doctor before beginning any
exercise or diet programme, or when making changes in an existing programme if you have any doubts about your health status.Every care is taken to assure the accuracy of the information in FLEX, but no responsibility can be
accepted for the consequences of actions based on the advice contained herein. BodyPower Publishing Ltd makes every effort to ensure that the advertising contained in FLEX is derived from respectable sources. It does not,
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Editorial articles relating to food supplementation and sports nutrition reproduced in this issue of FLEX, are for information purposes only and are not intended to solicit or otherwise promote any commercialised product
containing the mentioned supplements. FLEX is distributed on an international basis. To the extent permitted by law, Weider Publications, LLC, a subsidiary of American Media, Inc and its ailiates: BodyPower Publishing Ltd,
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 FROM THE CEO By Nick Orton

At last, common sense is prevailing

and we have started to turn the
corner. The smokers are being
squeezed out, the heavy drinkers
aren’t as cool and a trip to the gym is
becoming as common as a visit to a
coffee shop.

Like a rolling stone, we are gathering

momentum and the more of us there
are, the faster the ball is rolling - we
are being listened to…people are
watching YOU train, learning from
you, listening to you. You’re not so
much a freak as an expert, and you
should feel really good about that,
because if it wasn’t for all of us, it
would be left to the useless suited
politicians who just talk, and talk, and
talk. When these bureaucrats actually
get down the gym and do some
exercise maybe they will be able to
understand that representing the
country with unhealthy looking
couch potatoes is slowing down our
progress. It might not be THE answer
to the NHS issues, but if we were a
fitter nation, there would be a damn

You legend. site less people in hospital, that’s for

sure – there isn’t even a secretary of

You changed a nation. state for fitness ffs.

So, keep telling people about your

I
wrote a book a few years back As you’re a reader of this mag, there’s a training, your diet, your routines -
called ‘Think Big’ which good chance that you are one of the people want to join you. And when
positioned fitness professionals people that I’m talking about. You you’re eighty years old and still
alongside healthcare workers in might not even realise it, but those of smashing out the gym sessions, you
their importance to the health of us who talk about fitness, training, can rightly say to your grandchildren
the nation. Now I think it should be bodybuilding, etc are having a that you were part of the movement
broadened to include anyone that is profound effect on the wider that changed a once sloth like, beer
so passionate about fitness that they community…whereas years ago we swilling, fag smoking nation into
influence others to get fit and take were seen as freaks and fitness nuts, a fit and healthy one. #bodypower
care of their own health. now it’s different. #nickorton22

8 FLEX | JUNE 2018

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 WILLIAM
the
CONQUEROR
Ghanaian born and raised in Holland, William
A
s we have seen in the
past, many champions
Bonac is possibly the closest he could be to are created from
taking his dream title of Mr Olympia. Is the struggle. The stress of a
hard upbringing and the
impressive physique and impeccable drive of adaptations that follow can be
the hungry European enough to beat the the making of a strong-minded
champion. Bonac’s story is just
outstanding seven times champ, Phil Heath? that. A story that may change
who takes home the Sandow
/// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY RAP MEDIA trophy this year.
@DAZ_THE_BULL
Flex UK had the pleasure of
giving William his first ever front
cover and received an
exclusive insight into what
has helped him speed
through the ranks of
Pro Bodybuilding.

A Chance In Life
“My mum brought myself and
my family over to Holland when I
was five years old,” William begins.
I watched her struggle so badly to
give us kids a chance in life. She
was working many horrible dirty
jobs, just to provide for her children
and give them hope. So, I want to
give her something back and
support her and make her life
easier.”

William’s home life

was hard as a child.
“We didn’t have anything,” he says.
“I used to go to my friend’s houses
and they had great food, toys and
nice furniture. I was embarrassed
to bring anyone home because we c

10 FLEX | JUNE 2018

“It’s going to be so
amazing to show
my son that dad
is on the front
cover of FLEX-
it’s such a dream
come true and
something I’m
massively proud
of, and I know he
will be too,”

JUNE 2018 | FLEX 11

 couldn’t afford anything- even our
sofa had big holes in it.”

Believe, Just Keep

Believing
Luckily, Bonac has had great
support from a vital age as a
bodybuilder, not forgetting a driven
character. One thing that keeps him
pushing forward is his belief- belief
in himself and close loved ones and
also in his coach ‘Neil Yoda Hill’.
“You have to believe in your ability

12 FLEX | JUNE 2018

completely, listen to those who can see
something you can’t and believe them,”
Bonac smiles. “You only have to look
at what Neil saw in Flex Lewis, others
said Flex wasn’t capable, and yet Neil
knew he was. He told me four years
ago that I was going to win the Arnold,
and I did. I have complete blind faith in
anything that Neil tells me to do,” he
says.

This came crashing

to a shocking and
unexpected halt.
“I lost my job, couldn’t pay my rent
and felt such a failure,” he admits.
“I was a thirty-year-old man being
taken back in to live with my mum.”
All that William could do at this point
was to keep on believing and working
at his career goal of becoming a
bodybuilder. He never gave up hope.
It was these dreams that kept his fire
burning.

Worth the Struggle

Having recently won the Arnold, William

JUNE 2018 | FLEX 13

14 FLEX | JUNE 2018
is now being referred to as the
‘NEW’ Kai Greene. The struggle and
persistence are proving
worthwhile.
“Kai is my idol, so to be compared
to such a great athlete and man
makes me feel honoured,” he says.
“In fact, it was Kai’s posing and
unique way of displaying his
physique so beautifully that took
the boredom out of watching a
bodybuilding show.”
Now that William is so close to
being a serious contender to win
the coveted Mr Olympia title,
he has a serious game plan.
“Phil is a great poser, but I intend
to do what Arnold told Franco to do.
Arnold said: ‘Franco, you can’t pose
like a little guy, you have to pose like
a big guy!’. That’s exactly what I plan
on doing,” he says.

With Phil standing at 5’9” with

great muscle maturity and William
being 5’7”, there is going to be a
dramatic battle on stage.
“Phil is taller and more
experienced, but I’m hungry and
want to provide for my mum,”
says William. “This drives me
to be the best I possibly can.
Also, I have an eight-year-old
son who now understands
what I do, and I want to make
him proud of his dad and show
him that no matter where you’re
from, you can be anything you
dream of with the support of your
loved ones.
“It’s going to be so amazing to
show my son that dad is on the
front cover of FLEX- it’s such
a dream come true and something
I’m massively proud of, and I know
he will be too,” he says.
BONAC’S FINAL
MESSAGE
“I would like to thank all my fans
because without you,
I wouldn’t be where I am today.
I would also like to thank Neil Hill,
my trainer, for believing in me
and installing belief in myself.
And of course, my amazing
mother and family and my
sponsors MNX & USN.
I would also like to announce
that in a few weeks, I will have
a little baby girl, which is
fantastic.”
William has a huge fan base
behind him. It’s entirely our
pleasure to have such a genuine
athlete and ambassador for
bodybuilding on our front cover,
and we would like to bid him
congratulations on his baby girl
and wish his family wealth of
health.
Instagram; @william_bonac

JUNE 2018 | FLEX 15

16 FLEX | JUNE 2018
/// BY DARREN NICHOLHURST
/// PHOTOGRAPHS BY RAP MEDIA

JUNE 2018 | FLEX 17

 anything he pursued, this quality
rubbed off onto JP and led him to
act in the same manner.
“My Dad was and always
BIG NO
will be my biggest inspiration.
By the age of 4, he had me doing
Tae Kwon do and playing rugby,”
NO’S
In short, the most
he begins. “I loved every minute common mistakes are:
of it.”
Although JP was placed into Not eating enough
very disciplined sports at a young
age, he was never pushed. Not training hard enough
“My Father inspired drive and
focus in me, and I suppose I didn’t Not expanding your

E
very beginner knows
how hard it is to stay
motivated and achieve
those gains all aspiring
bodybuilders strive for. So,
how do you overcome not
knowing what to do in the
gym in order to get the
stacked look you want? You
seek knowledge. Knowledge
is power in this game, and
who better to assist than
Jordan Peters?
The freakish frame of JP is a
testament to what this guy
knows, and he isn’t your typical
diet prep coach. He practises
what he preaches, he’s stacked,
but how did he become one
of the best known gurus in the
industry?
Raised by his Father who was
incredibly passionate about
have a straightforward childhood
like others, what with having no
mum around,” he says. “I may
have grown up too fast on
reflection, but I am so thankful
for the upbringing I had, I believe
this helped me be the motivated
man I am today.”
Some years later, JP became
the youngest Tae Kwon Do black
belt in Great Britain. “I was so
proud of my achievement.
I got to fight in the European
Championships and then at the
age of 12 I was offered an
academy spot at the Harlequins,”
he reflects. “I could see that if I
worked hard enough, there was
very little I couldn’t achieve, it
was just a matter of time,.”
A few more years later, rugby
was going well. He was capped at
the under 16 and 18 England
rugby and signed a full contract
knowledge enough
Listening to poor advice
with the London Wasps whilst still
at school.
No choice but to learn
JP’s winning streak eventually
came to a crashing halt when
injury after injury led him to be
released.
“I was so disappointed, it
was a real shame,” he admits.
“During the time of injury, I spent
a lot of time with physio teams
and strength and conditioning
coaches. Ironically, that period
of my life gave me an insight into
physiology and weight training,
which it turned out I loved more
than rugby.”
This soon led to studying sports

JP’S 5 ESSENTIAL TIPS

FOR SIZE
1. Ensure you’re eating adequate protein and calories to support
anabolism. If you aren’t growing, eat more.
2. Be mindful that what you are eating is quality food.
3. Make sure every time you step in the gym, you’re ready to work.
At that moment, nothing else matters.
4. Clear your mind and focus on what you want to achieve. Picture
the idea that this one session is the closed door to you reaching
your goal- now kick that door wide open. Repeat that over and
over and each time learn how to be even more passionate,
aggressive but accurate in what you do. Again, with this mindset,
excelling is a given.
5. When it’s time to rest, you have to rest. You can’t be intense all the
time. I sleep 10 hours a day always. Also, I control my environment
to minimise stress as best I can..

18 FLEX | JUNE 2018

science at Loughborough Univer-
sity, the best sports science
university in the country. By this
time, JP had become obsessed
with understanding the muscle
function and physiology of
hypertrophy.
Having read FLEX from the age
of 12, one of the first people JP
noticed was Markus Rhul.
“I remember seeing the huge,
dense, freaky size of Markus,” he
says. “It blew my mind.”
It wasn’t long before all the
sports had stopped and body-
building had taken over, and the
feel for where the aesthetic limits
were began.
“I wanted to find out just how
much muscle I could grow,”
recalls JP. “I wanted to find my
limit. I still do want to find my true
potential to this day, because we
can always push ourselves
further.”

Monster Size
Anyone that is looking to get as
huge as possible always thinks
there is a secret. But what really
does separate someone who’s
getting okay gains from someone
who’s getting huge gains?
“Getting truly huge needs to be
an obsession,” says JP. “I think
excelling at anything takes an
obsessive nature. My idea of
obsession is not being able to
think about anything else. I fixate
on a topic, and I must learn

JUNE 2018 | FLEX 19

everything I possibly can about it benefits, I find it impossible level of obsession, towards any
to contribute to hypertrophy, and not to put that knowledge into goal, the outcome is inevitable,”
then once I understand the action. If you can develop that he insists.

20 FLEX | JUNE 2018

 Beast Stimulate Growth JP Style
“My idea of hardcore training would
Heavy legs / light upper body
Rest
Mode always be full body splits,” says JP. “Pick
only the hardest exercises, ‘no fluff’ just
Heavy upper/light legs
in the do the stuff that most people don’t like to
do and then do that very frequently. A lot
of my client’s train in this manner, usually Rest
Gym training every other day and hitting body
parts about 3 times per week.” Repeat
An example would be
Lying hamstring curl, 12 reps to failure, 10 reps to failure, 8 reps to failure. Rest between sets as needed.

n Hack squat 12/10/8 reps as above

n Stiff leg deadlift 12/10/8 reps
n Lunge 2 sets of 8-10 reps
n Low incline dumbbell press 2 sets of 15-20 reps
n High incline smith press 2 sets of 15-20 reps
n Dips 2 sets of 15-20 reps
n Upright row 2 sets of 15-20 reps
n Bent over barbell row 2 sets of 15-20 reps
n Narrow grip Lat pulldown 2 sets of 15-20 reps
If every set is taken to absolute failure in those rep ranges, that is usually a hard session.

Where to
Seek Diet
Advice
“Writing diets for someone based
on just their bodyweight is
something I don’t do,” explains JP.
“This is because merely under-
standing that person’s energy
demands has so many influencing
factors. For example, does that
80kg individual work on a building
site, or do they sit in an office? Do
they know how to train hard, or
pretend they do? Activity levels
outside of the gym contribute a
huge portion to our energy
demands. The only macro that
can be suggested based on body
weight is protein. The literature learn as much from them as you
suggests 1-1.2 grams per pound can. Then, move onto someone
of bodyweight. The rest all else of the same calibre and learn
depends on the individual. from them. Repeat this process a
“I would recommend seeking few times, and you will be a
out someone who is very smart wealth of real knowledge. What-
academically and well practised ever the cost, it’s a wise invest-
with real-life experience and ment I assure you.”

JUNE 2018 | FLEX 21

 MIKE
SOMMERFELD
Fitness
Dynasty
As an impressionable young boy,
Mike like many others, wanted to be
just like his Father. In Mike’s case he
had some momentous shoes to fill,
his Dad was a prolific competitive
bodybuilder who had competed
with the likes of a young Dennis
Wolf. Following in his Dad’s foot-
steps was certainly not an easy task
but one Mike took in his stride.
His journey began with a home
multi-gym gifted to him by his Father
and cardio bunny Mother. Being too
young to use a proper gym, this was
the best way to start the eager teen
on his physique transformation.
Back then, the world was a smaller
place and there was no internet or
social media gurus to get inspiration
from. Mike reminisces “I learnt
from feeling. I would do an exercise
and see how it felt uncomfortable,
I would adjust my body and watch
it respond. I believe, learning and
feeling the muscle is the best way to
know that you are working the area
correctly.”
At 13, Mike’s Mum and Dad sepa-
22 FLEX | JUNE 2018
‘Iron’ Mike Sommerfield speaks exclusively to
Flex’s Darren Nicholhurst about his tumultuous
rise to bodybuilding fame, sharing his diet and
nutrition tips he picked up along the way.
/// BY DARREN NICHOLHURST
rated but luckily with his Mum having as possible, the weeks soon flew
the fitness bug herself, she knew by. Before he knew it, it was the last
the importance of diet and nutrition few days before the show and,
and was hands on with supporting armed with his Father’s friend’s
Mike achieve his goals “I remember advice, he was ready to step on
Mum buying and giving me protein stage. Unfortunately, things didn’t
shakes after I’d train,” he reflects. go to plan!
By the time he was 14, Mike was “I was told to not drink any water
heavily into parkour, basketball and for 48 hours before the show and
hip-hop but it was then that Mike to use these water pills I got off a
persuaded his parents it was time friendly neighbour we knew who
to get him to a proper gym. This took them for her heart problem.”
catalysed some major lifestyle “Please don’t follow this ever
changes and by the time he hit I knew nothing, and things went
16 he learnt about a fourth coming very wrong,” he recalls.
bodybuilding show. He told Flex, “I “All the under 21’s came out to
knew nothing about bodybuilding do the compulsory poses before
shows. My Father’s friend advised they would be sent off to do their
me how to get ready for this show.” individual routines, when…all of a
sudden, I was backstage laying on
the floor looking up at people
THIRST AID thinking, I was on stage, what
The prep began…Now living on plain happened? I needed to get out
chicken, rice and Greek yoghurt and there and do my routine,” Mike
smashing each gym session as hard recalls animatedly.
 PHOTO CREDIT: FOTOFOCUS

JUNE 2018 | FLEX

23
 Unbeknownst to his Father, who
was filming the show with his video
camera, Mike had collapsed, not
even making it through the compul-
sories.
The severe dehydration caused by
not touching a drop of water for
some 48 hours caused Mike’s body
to completely shut down. Talk about
bad advice! The exemplary efforts
of the backstage team soon had
Mike rehydrated enough to go back
on stage to complete his routine and
sure enough…despite his shocking
setback, he won!
GAINING SUCCESS
It wasn’t long before the potential in
the up and coming bodybuilder was
spotted.
“A guy called Willi Laaf who is
famous for prepping young body-
builders saw the potential in me. He
taught me the importance of eating
and training correctly for maximum
benefit.”
The bodybuilding show instilled
more in Mike than he could imagine,
“It taught me that if I worked hard
enough and dedicated myself
completely, I could have great
results,” he said.
With his new outlook, he soon
applied this same work ethic to
learning how to become a first-rate
24 FLEX | JUNE 2018
personal trainer, “I want to be able Mike now works with future stars
to explain nutrition and training in a like Patrick Tuor, with Mike’s help,
way that others find easy to under- Patrick graced the 2014 Arnold
stand. If I can help and motivate a stage and became the youngest
client to achieve their goal or win a competitor at 20 years old to reach
show, that then gives them and me the finals. Patrick has now recently
the best feeling ever,” he tells us. turned Pro with the IFBB.
DIET
Mike employs foolproof tactics to structure his nutritional needs
“To be honest, my diet does not change. Ever” he reveals.
With the help of Patrick Tuor, Mike designed a nutrition plan around
two different days, a high carb day and a low carb day. “We found
what kind of food is right for me, so we didn’t need to change the game
plan going through any prep phase. Patrick always tells me, ‘Don’t
change a working, running system’”
High Carb MEAL 2 MEAL 4
MEAL 1 100g Rice 300g Potato
80g of Rice flakes 250g Beef 250g Beef
1x Banana 50g Avocado + Vegetables (+10g Oil)
300ml Egg Whites + Vegetables
+ Vegetables MEAL 5
MEAL 3 300g Eggwhites
100g Rice 2 whole Eggs
300g White Fish
+ Vegetables
To change to a low carb day simply cut the 100g of rice from meal 2.
“(The plan) was straightforward. We started the diet with one high
day and one low day. As the prep continued we changed it into 2 low
days and 1 high day, to cut fat levels”
“Towards the end of the show prep stage, we had 3 low carb days
PHOTO CREDIT: CALVIN HOLLYWOOD
and 1 high carb day. This may sound hard to believe, but the carb
PHOTO CREDITS: FOTOFOCUS
cycling worked well for me, and my body felt strong.”
Mike advises “Maybe some of you guys need more carbs, more fats
or whatever else. You need to find out what works best for you. It may
take a long time to try new things, but this will teach you how your body
responds to different environments. This will help you understand how
you should work, with remarkable results!”
“Carb cycling
worked well
for me and
my body felt
strong.”

JUNE 2018 | FLEX 25

TRAINING
“When I was 11 years old, I started
learning how NOT to do things like
overloading the bar with too much
weight and killing your elbows or
doing squats with poor form. I had
no Facebook, Youtube or Instagram.
I had to learn everything on my own.
The best thing about bodybuilding is
that you will never know everything
and if you think you know a lot, there
will be someone who will change
your mind” muses Mike.
“I learnt a lot of different styles,
techniques, protocols and scientific
ways to put size on. Believe me;
there is a vast amount to learn.
There are some good and some
stupid (ways) but I needed to learn
all of them to know what’s the best
scenario for me.”
“Let’s start with my workouts…
I try to push my workout volume as
high as possible. I split my body
parts into 6 different workouts”

Chest & Calves

Quads
Hamstrings
Shoulders
Back
Arms
Mike’s Workout Ethos
“You never know how your
muscles will react to a workout.
This is why it’s imperative to ensure
everything is as ready as possible to
avoid injury”
“Then I do the first exercise which way to do it is on a machine. You will weight again by another 20%,
is the most critical part. Making sure have a muscular failure so bad that then hold it at a 90° angle for
your muscles are pumped and you will glad you’re using a safe as long as you can. Believe me,
warmed up. I feel the movement and machine” says Mike. this will be the worst part of the
feel the weight. Then I increase the “I use Patrick’s SST Protocol to do workout!”
weights until I can’t do more than 10 this; use a Weight you can lift 15 “The last part is an intraset
reps. This will cause you muscular times with no problem. Now, you stretch. This is important to get
failure in 5 sets” he advises. perform 10 reps only and reduce the another hypertrophy signal being
“This is the part your muscles will weight by 20%. Perform as many fired to the brain, telling it to grow.
be fatigued for the first time with reps as you can, taking 6 seconds Use cables or free weights but this
simple and heavy movements. Next, to do the eccentric part of the time with a much lighter weight (you
we repeat the same style as used in movement and 1 second to do the already pushed heavy weights).”
PHOTO CREDITS: FOTOFOCUS

the first exercise. This creates
another hypertrophy signal in your
brain and of course it’s a little more
difficult.”
“After this, I do a ‘high rep’ part
(the sarcoplasmic part). The best
concentric. Then reduce the weight
again by another 20%. Then,
perform as many reps as you can
(performed as you did previously)
taking 6 seconds concentric and
1 second eccentric. Reduce the
“Do high volume reps with a
3-second hold at the bottom of the
movement to stretch the muscle as
hard as you can for 4 sets. This is
how all the exercises are performed
in all the workouts”.

26 FLEX | JUNE 2018

 CHEST/CALVES
Pre-exhauster set on the cables, 3 sets x20 reps at 3 different angles (upper, middle and lower chest)

INCLINE BENCH PRESS CALVES DONKEY RAISES

7 sets, 8-12 reps SEATED CALF RAISES 5 sets (real heavy) 10-12 reps
5 sets (rest pause)
FLAT DUMBBELL PRESS LEG PRESS CALF RAISE
5-6 sets, 8-10 reps 10 reps over 10 seconds, (one leg at a time, alternating legs
straight into, after each set)
PEC DEC
4 sets, 15-reps 20 reps over 20 seconds, 15 reps on the left calf,
straight into, followed by 15 on the right
CABLE CROSSOVER
4 sets, 15 reps 30 reps over 30 seconds, 10 reps on the left, followed by
straight into, 10 on the right
DIPS OR MACHINE PRESS
7 sets 20 reps over 20 seconds, 5 reps on the left, followed by
(rest pause reps) straight into, 5 on the right
to failure 10 reps over 10 seconds…

QUADS
Leg extension (pre-exhaust exercise) 4 sets, 15-20 reps
Leg press (heavy) 7 sets, 10-20 reps
Squats 5-6 sets, 10-20 reps
Vertical leg press 7 sets, 10 reps
Walking lunges 4 sets, 20 steps
Leg extension 4-5 sets, starting heavy (low reps of 6) then decreasing the
weight over the following sets and increasing the reps to failure
(as the weight becomes lighter).

HAMSTRINGS
Seated leg curl 5-6 sets, 20 reps (pre-exhaust)
Rack Pulls or stiff legged deadlifts 7 sets (heavy)
Lying leg curl (heavy) 5 sets, 8-12 reps
Standing leg curl 4 sets of 12 reps on each leg, immediately followed by
6 reps on each leg
Abductor and adductor machine (super-set)
4 sets of, 20 reps abductor followed by 20 reps adductor
Sumo squats (using a dumbbell) 1 set, 20 reps.

SHOULDERS
Pre-exhaust raises, 10 reps front raises, 10 reps side raises and 10 reps rear delts
Side lateral raises 7-8 sets, 8-10 reps
Military press 6-7 sets, 8-10 reps
Front raises 3 sets, 12-15 reps
Reverse butterfly raises (dumbbells) super-set with rear delt machine
4-5 sets, 12 reps on dumbbells straight into 12 reps on rear delt machine
Side laterals (FST set, light high reps) 7 sets, 12-15 reps. Just to get loads of blood
into the delts.

BACK
Pullovers for warm up. 2 sets, 15 reps (light)
PHOTO CREDITS: MIKE SOMMERFELD/ ULRICH OEHMEN

T-Bar row or Barbell rows 7 sets, 8-10 reps

Chin ups 5-6 sets, 12 reps
Dumbbell rows 4-5 sets on each arm, 6-8 reps
Lat pulldowns (narrow grip) 4 sets, 15 reps. Only 30 secs rest between sets.
Shrugs superset with Hammer Strength high row machine 4-5 sets to failure.

ARMS
Narrow grip bench press (heavy) 8 reps, then superset with bicep curls (heavy) You can watch Mike’s
8 reps. 4 sets total. workouts on YouTube,
Tricep press down, superset with hammer curls, 10-15 reps, 4 sets check out:
One armed reverse grip tricep press down, superset with one armed concentration www.Youtube.com/
curls, 20 reps on each exercise, 4 sets total. MikeSommerfeld

JUNE 2018 | FLEX 27

KONATE
‘THE
GREAT’
INSPIRED BY SIMEON PANDA
AND LAZAR ANGELOV, WE
STUMBLED ACROSS AN ATHLETE
WITH AN IMMENSE FIRE INSIDE
HIS FURNACE.
/// BY DARREN NICHOLHURST /// PHOTOGRAPHS PROVIDED BY PCA

28 FLEX | JUNE 2018

H
aving got into
weights purely
for fun in the
beginning, Abou
shows how far
this sport can
take you. It’s hard
to believe that it
was only four years ago that he
picked up his first copy of FLEX
and started his natural journey.
The youngster has packed on so
much quality muscle in that time.
Having great genetics shining
through the symmetrical package he
brings to the stage, this 20-year-old
rising star is set to rock and shock
his future competitors.
“I started training when I was 12,
and I’ve been consistently pushing
myself to be better ever since,”
begins Abou. “I believe that you have
to do your research well. I did mine
by looking at YouTube and
Instagram, but you have to be
careful with this sort of information,
there are so many so called ‘gurus’
who actually know nothing. I always
refer back to a reliable source of
information like an experienced how does a young man dealing with a normal life when you have a
athlete and my trusty FLEX mag,” coming out of the student lifestyle passion for competing. It’s all
he says. into full-time work balance his about being consistent and willing
Many people would say that commitments? to work for it. Patience is also a
starting weights at 12 is far too “It’s simple, you need to have a contributing factor.
young and could be damaging, positive mindset and be determined, “As well as being patient and
but Abou challenges this. especially during the last stages of consistent, you need to find the love
“It’s not about lifting huge your show diet,” About insists. and enjoyment for the sport,
weights, Kai Greene’s mind-muscle “You’ll see others eat things that because what’s the point of doing
connection theory is completely you can’t have and you’ll constantly something that you don’t truly love?”
right,” he says. “It’s about lifting be craving things you wouldn’t About asks.
moderately and contracting the usually crave. The best thing Wanting to be a better version of
muscle, and then it will grow.” to do is to avoid all these himself is what drives him to have
Whilst being a student, Abou distractions. Personally, I drink that competitive edge.
found it hard to find the time to prep plain sparkling water, and this “I set goals, accomplish them and
his meals. He knew how important keeps me fuller!” set bigger and more frightening
getting this part right was in order Many people know it’s hard to live ones!” Abou smiles.
to become a future bodybuilder.
“When I was a student, I used to
BREAKFAST 6 egg whites | 2 whole eggs | 2 bagels.
prep my entire week’s meals in one
day,” he says. “Thankfully though THE SNACK
MEAL 2
Greek-style yoghurt + 30g almond nuts.
Pan fried chicken breast (cooked with
I have more time now and just prep
the night before.” DAILY 1 cal spray) | basmati rice and asparagus.
MEAL 3 Baby potatoes + turkey mince + spinach.
Being or wanting to be a
competitive bodybuilder takes
DIET SNACK 2 Rice cakes + peanut butter.
MEAL 4 Basmati rice + basa fish fillets.
masses of time and commitment. So

30 FLEX | JUNE 2018

 WEEKLY TRAINING PLAN
Abou starts his week training the Seated rows Barbell shrugs
biggest muscles groups first, this 3 sets 10|10|10 reps 6 sets 15|12|10|8|6|15 reps
is how it looks. Narrow grip lat pulldown
4 sets 12 reps And for the rest of the week, I’ll focus on
MONDAY: Legs | Abs my weaker parts so,
Dumbbell Hammer curls
TUESDAY: Back | Biceps
4 sets 15|12|10|10 reps
WEDNESDAY: Chest | Triceps FRIDAY
THURSDAY: Shoulders | Abs E-Z Bar biceps curls BACK AND BICEPS
4 sets 12|12|8|8 reps Wide grip lat pulldown
Towards the end of the week, he put Rack pull, 6 sets 15|15|10|8|8|15 reps
his focus into training his weaker 5 sets 15|12|10|8|12 reps Preacher arm curl
muscle groups. This is how that is 4 sets 15 reps
structured. WEDNESDAY
Superset the following exercise
CHEST AND TRICEPS
Seated rows
FRIDAY: Back | Biceps Warm up / Stretching
+ Barbell biceps curl
SATURDAY: Chest | Shoulder Rear delt flye
5 sets 10 reps
SUNDAY: Mobility work and 2 sets 12 reps
Cardio T-Bar rows
Front DB raise
5 sets 12|10|8|6|12 reps
2 sets 12 reps
MONDAY E-Z Bar rows
QUADS AND HAMS Dumbbell Lateral raises
4 sets 10 reps
During your rest time on each exercise, 2 sets 12 reps
Seated biceps curls
perform 20 reps of standing calf raises. Main exercise
4 sets 12-15 reps
Dumbbell Chest flyes
Leg extension 4 sets 12-15 reps Superset the following exercise
4 sets reps 25|15|12|10 Rack pulls
Incline bench press
Superset each set with 10 meters of 2 sets 15|12|10 reps
4 sets 15| 12|10|8 reps
bodyweight walking lunges. Pull-ups – to failure
Incline single arm shear press
Back squats 4 sets 10 reps SATURDAY
4 sets reps 15|12|10|8
Skull crusher (E-Z BAR) CHEST AND SHOULDERS
Incline leg press 5 sets 12|12|10|8|8 reps Dumbbell Pec Flyes
4 sets reps 12|10|10|8|6 2 sets 12-15 reps
Flat bench, press
Superset with Dumbbell walking 4 sets 12|10|8|6 reps Superset the following
lunges – 10 meters
Double Dumbbell Kick-backs exercise
Lying leg curls, superset with hit 4 sets 12 reps
abductions, Flat Bench Press
Triceps Pushdown superset
4 sets reps 15| 15|12|12 10 reps
with overhead extension
(Use rope) Military press
ABS
10 reps Repeat x 5 sets
Hanging leg raises 4 sets 10 reps
4 sets 12-15 reps Tri-set
Close Dumbbell Press
Incline Dumbbell Chest press
Weighted crunches on 4 sets 12 reps
10 reps
a decline bench Dumbbell around the worlds
4 sets 12-15 reps Dumbbell Lateral raise
4 sets 12-15 reps
10 reps
Weighted Russian twists
on a decline bench Lateral raise
THURSDAY
4 sets 12-15 reps 10 reps
SHOULDERS AND ABS
Repeat x 5 sets
Mountain climbers on the TRX TRISET Warmup;
4 sets 30 reps Dumbbell Lateral raises 12 reps Superset the following exercise
Behind neck press
Dumbbell Front raises 12 reps
TUESDAY 10 reps
Dumbbell Rear delt flies 12 reps
BACK AND BICEPS Rear Delt Dumbbell Flyes
REPEAT x 3 sets
Wide grip pull-ups 10 reps Repeat x 5 sets
4 sets 10-12 reps Standing military press
Cable crossovers
2 drop sets 15|10|8|4-6 reps
Lat pulldown 4 sets 20| 15|12|10 reps
5 sets 15|15|10|8|6 Behind neck press (smith machine)
Shrugs (barbell)
Superset with arm curl 5 sets 20|15|10|6-8|25 reps 2 drop sets 20| 15|12|10 reps
(preacher curl) Dumbbell Shoulder press
5 sets 15|15|10|8|6 reps 4 sets 10 reps SUNDAY
T-bar Rows Barbell front raise MOBILITY WORK
6 sets 15|12|10|8|15|15 reps 2 drop sets 15|12|10 reps AND CARDIO

JUNE 2018 | FLEX 31

32 FLEX | JUNE 2018
 BILLYROSE
Rise to the Olympia
S After winning the
o, just how ready is Billy
to compete against the
best in the world such as
IFBB Professional League
Jeremy Buendia?

“I treat competing like a job, similar

to Phil Heath’s philosophy,” Billy
San Marino Pro show,
says. “I do what I have to do in order
to get the required result.”
Billyrose’s dedication to
Undoubtedly, a daunting stage
such as the Olympia will cause the
smashing the Men’s Physique
rookie from England to be nervous?
“As I said, this is a job,” Billy class has earned him an invite
continues. “Sign in, sign out. I’m
going to go there with my best
package and blow them away,”
to the Mr. Olympia.
he insists. /// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY HARPENDEN STUDIOS

JUNE 2018 | FLEX 33

 What did the off-season provide
this already perfect physique?
How could he make improvements
on something so seemingly fine
tuned? When faced in a line-up of
the world’s best, what will give the
English underdog the edge that could
give him the top placing that he is so
sure he’ll home with?
“In my off-season, I gained 4kg of
quality size,” Billy reports. “Most of
the other Pros on stage are 5’6-5’8,
but I’m 6’1” and hopefully going to
weigh around the 97-98kg mark.
This will give me a big height
advantage and possibly a 10-12 kilo
size difference,” he says, plainly
having studied the opposition.
Billy seems to believe the Olympia
judging criteria is to look for a well
cut but full muscled body.
“Yes, this is how it looks to me.
I’m going to be as full as I can
with the driest, deepest cuts to
show the judging panel what
the UK athletes are really made of,”
he says.

The Pre-Prep Prep

Amazingly, Billy doesn’t prep for a
long period of time.
“I have prepped for shows having
done an intense 6 weeks diet
and won,” he reveals. “The diet I’m
going to do for the Mr O is probably
going to be around 20 weeks in
duration.”
So why is this diet being ap-
proached so differently to others in
the past?
“I’m going to do a pre-diet diet,”
Billy reveals. “What I mean by that is,
I will do a start diet to see how my
body responds. This way, I will see
exactly how my body is reacting, and
then this will give me a sure fire way
to plan the main diet, so that no
mistakes are made. I’m going to bring
back a trophy!”
There are many aspects of
competing and preparing for the big
day, and Billyrose has also started
practising his posing with the
guidance of Kenny Wallach.
“I chose to work with Kenny
because he has taught many top
Olympian Pros like David Henry and
Jose Raymond,” he says. “If you want
to be the best, you have to be willing
to learn from the best.”

34 FLEX | JUNE 2018

DIET OF AN OLYMPIAN Meal 4
70g couscous + 200g chicken breast +
veg
Then- Dandelion tea
Meal 5
200g chicken breast + 60g brown rice
Meal 6
200g chicken breast + 60g brown rice

DAY 5
Meal 1
60g oats + 10 egg whites + scoop
protein
Meal 2
200g steak + whole egg + veg
Snack-chopped pink grapefruit
Meal 3
300g salmon + half avocado + 50g
DAY 1 Meal 6 brown rice
Meal 1 300g salmon + 60g brown rice
Meal 4
70g of oats + 10 egg whites (raw eggs), 200g chicken breast + 300g white
not bottle eggs! Add 1 scoop protein DAY 3
Meal 1 potatoes
Meal 2 50g of oats + 10 egg whites (scram- Meal 5
200g chicken breast + 200g white bled together) 10 egg white + 70g oats
potatoes
Meal 2 Meal 6
Meal 3 2 bagels + 200g steak + half pot of ISO 100
300g salmon (grilled) + vegetables + Greek zero fat yoghurt
asparagus + 60g white rice + half avocado
Meal 3
Meal 4 Chicken breast 200g + avocado salads Meal 7 (Bedtime)
200g chicken breast + 60g brown rice + 50g couscous 200g chicken breast + 300g white
(workout) potatoes
Meal 4
Meal 5 250g white potatoes + 300g salmon DAY 6
200g chicken breast + 50g couscous (grilled) Starter Tea (dandelion)
Meal 6 Meal 5 Meal 1
300g salmon + 200g sweet potatoes 10 egg whites + smoked salmon + 200g turkey breast + vegetables
50g couscous (grilled together in foil)
Meal 7 (Bedtime)
40g ISO 100 + half avocado Meal 6 Meal 2
ISO 100 protein scoop + 60g oats (in a 200g codfish + 50g brown rice
DAY 2 shaker)
Meal 1 Meal 3
10 egg whites + 70g oats Meal 7 200g sweet potatoes + 200g turkey
300g salmon + 60g white rice breast
Snacks -handful cashew nuts
DAY 4 Meal 4
Meal 2 300g salmon + 60g white rice
Meal 1
200g white potatoes + vegetable
10 egg whites + 200g sweet Meal 5
salads + 10 egg whites
potatoes 10 egg whites + 60g oat (scrambled)
Meal 3
Snack - handful cashew nuts Bedtime - half avocado + asparagus +
200g chicken breast + 2 bagel + 40g
protein shake Meal 2 half banana (smoothie)
200g salmon + 60g white rice + veg
Meal 4 DAY 7
200g chicken + 60g white rice Meal 3 CHEAT MEAL
200g white potatoes + 200g steak On cheat days, roast potatoes, pizza,
Meal 5
(rump) + veg steak, chips
10 egg whites + 300g white potatoes

JUNE 2018 | FLEX 35

OLYMPIA BATTLE TRAINING
DAY 1 QUADS
Leg extension 20 reps x 5 sets
(control the Eccentric movement)
Sumo squats 20 reps x 5 sets
Front squats 20 reps x 5 sets (ass to the grass)
Walking lunges 20 reps x 5 sets
Leg press 20 reps x 5 sets
Hack Squats
(Time Under Tension) 20 reps x 5 sets
Cool down 5 mins on bike + Stretching Day

DAY 2 SHOULDERS & CHEST

Lateral raises (as a warmup with D/Bell 20 reps x 5 sets
Free weights shoulder press 15 reps partial & 15 reps
(Hammerstrength or machine) full (superset) x5 sets
Upright row x5 sets x 20 reps
Rear Delt (cable crossovers) 20 reps x 5 sets

CHEST
Dumbbell press incline (6 sets x 20 reps) heavy!
Flat bench press 20 reps x 6 sets
Close grip bench press 20 reps x 6 sets
Seated incline chest press 20 reps x 6 sets
Cable flies 20 reps x 6 sets
Cool Down 5 mins on bike + stretching

36 FLEX | JUNE 2018

JUNE 2018 | FLEX 37
 DAY 4 BACK

DAY
Pull-ups, wide grip 20 reps x 6 sets
Close grip pull-ups 20 reps x 6 sets
Lat pulldown, (front) 20 reps x 6 sets

3
Behind the neck pulldowns 20 reps x 6 sets
Seated Row 6 sets x 20 reps
Bent over rows 6 sets x 20 reps

OFF
Single arms row 6 sets x 20 reps
Deadlift 6 sets x 20 reps
Hyper Extension/ 20 reps x 6 sets
Back Extension bodyweight (Controlled )

38 FLEX | JUNE 2018

DAY 5 HAMSTRINGS & CALVES
Lying hamstring curls 6 sets x 20 reps
Single hamstring curls 6 sets x 20 reps
Stiff leg dead-lifts 6 sets x 20 reps
Wide leg press (heels) 6 sets x 20 reps
Calf (stretch calves with every set)
Donkey calf raises 6 sets x 20 reps
(drop sets)
Seated calf raises 6 sets x 20 reps
Standing calf raises 6 sets x 20 reps
Followed by 5 mins cool down & stretching

DAY 6 ARMS
Biceps
Dips 6 sets x 20 reps
Barbell curls 6 sets x20 reps
Dumbbell curls 6 sets x 20 reps
Preacher curls 6 sets x 20 reps
Triceps
Close grip bench press 6 sets x 20 reps
Push downs 6 sets x 50 reps
Skull crushers 6 sets x 20
controlled reps
Followed by 5 mins cool down & stretching

DAY
7
OFF
JUNE 2018 | FLEX 39
40 FLEX | JUNE 2018
 /// BY DEAN ‘THE PROTEIN’ LESIAK
/// PHOTOGRAPHS BY DEAN LESIAK

Nutrition,
environment
and even your
thoughts can
affect your
body.

FLEX looks at
the connection
between the
mind and body
and your health.
JUNE 2018 | FLEX 41
42 FLEX | JUNE 2018

Our bodies are made
up of over 50 trillion
cells which work
together as a
community.
We are led to believe
that our genetics
determine precisely
how we are and
there’s no changing
that, but new science
proves otherwise.
Here’s my attempt to explain
how it works.
Every few hours millions of your
cells die and get replaced by new
cells. The nucleus of the cell is like a
blueprint that determines what kind
of cell it is. When these new cells
are produced they need the nucleus
to build a replica of the last cell.
Research and experiments were
done on these cells, and the fantas-
tic results proved the genetics
theory was wrong.
Scientists put a cell in a petri dish,
and every few hours it multiplied,
after a week there were about
100,000 cells which were all
identical to each other.
Now here’s the exciting part- they
then separated the cells into 3
different petri dishes and changed
the environment of the dishes.
The cells adapted and changed in
their surroundings.
In dish 1 the cells became muscle
cells, in dish 2 they become bone
cells, and in dish 3 they became fat
cells.
Then they polluted the environ-
ment and all the cells in that dish
become sick.
Now ask a doctor, what medicine
should you give them to make them
better?
It doesn’t matter what you give
them. They will keep getting sick
whilst they are in a contaminated
dish.
Next, scientists took the cells out
of the contamination and put them
into a good environment, to which
the cells quickly responded and
started to get better.
What does this prove?
It proves that no matter what your
genetics tell the cells to be, they
adapt to their environment.
So, what controls the environ-
ment?
Everything! The foods we put in
our bodies, any chemicals from
alcohol, smoking, drugs, breathing in
pollution and even your thoughts tell
your brain to release different
chemicals into your body which all
affect every cell.
This is why it’s so important to eat
a healthy nutritious diet and do all
you can to keep all
the harmful chemicals out. If we
YOUR THOUGHTS
Depending on what you’re thinking,
this will lead to you feeling different
emotions. When you feel an emotion,
your brain releases certain chemicals
into your body as a result of that
feeling.
Let’s use love as an example.
You feel such an intense emotion
for that person, that at that moment
your brain releases a chemical like
oxytocin and serotonin. These
chemicals make you feel fabulous
and happy and when the cells pick
up these signals they thrive and
become strong and healthy.
Exercise will tell your brain to
release endorphins. When your cells
pick these up you feel great, and they
can also act as a painkiller. This is
why you don’t feel the pain so much
until after you finish training when the
chemicals stop being released and
wear off.
These are examples of chemicals
that make your cells thrive, but
on the other side of the coin,
some chemicals do the opposite
to your cells.
Your body uses so much of its
energy running every function, like
growing your hair, nails and keeping
your immune system working and
much more.
When you face fear or stress your
body gets ready for flight or fight
mode. It does this by releasing
chemicals like ammonium and
cortisol. These shut down all the
functions like cell production and the
immune system to give your body
maximum energy to run or fight.
subject our body to many bad
influences, the environment will get
polluted, and the cells will start to
get sick and mutate or even break
down and die.
Every cell has little antennas on its
surface. These pick up signals and
tell the cells what to do.
For example, you eat some carbs,
and your pancreas will release
insulin into your blood. As the insulin
gets close to a cell, it reads the
signal, and then the cell will react by
making a change in your metabolic
rate.
Now, this is where it gets interest-
ing.
The problem is, in this day and age
we don’t need to run from a sabre-
toothed tiger, so all
our stresses are work, money or
relationship related. While you’re in
stress mode, your body releases
these chemicals which are stopping
your new cell production and shutting
down the immune system. If you then
stay in stress mode too long, you will
start to become severely sick.
Here’s the best part, our thought
process is all down to perception.
What makes you scared may not
scare the next person.
You can change your thoughts at
any time and give anything a different
meaning which will lead to your brain
releasing a different chemical.
So, what does all this mean?
Putting it into simple terms…Your
environment changes your cells, and
the food and chemicals you allow into
your body change the environment
as well as your thoughts.
Thinking in positive ways can help
your health, in the same way that
being negative helps break your cells
down.
We don’t get sick for no reason,
remember the cells in the petri dish?
Think of your body as one huge petri
dish. The cells don’t know the
difference- all they know is whether
they are in a good or bad environ-
ment. Being more aware of your
nutrition and thoughts will help keep
your body in a good environment to
help you live a much more extended,
healthier life.
JUNE 2018 | FLEX 43
 FOOD & SUPPS
NUTRITION TIPS TO FUEL TRAINING AND GROWTH

The HIIT Kitchen St. Albans and now also Baker St.
kicks us off with 8 tasty treats you can prepare for
yourself or impress your friends with when you
invite them over for a summer fitness feast.

SEABASS NICOISE
Pan fried sea bass on a bed of dressed salad and tender potatoes
PAGES 48 & 49

SALAD OF GRILLED VEGETABLES AND LEAVES WITH FETA CHEESE AND

CHILLI DRESSING
Chargrilled Smokey flavoured vegetables and leaves with a creamy feta sauce
topped with a chilli dressing
PAGES 50 & 51

POACHED AND GRILLED CHICKEN WITH CAESAR DRESSING SALAD

Juicy Tender chargrilled chicken with a tasty Caesar dressed baby gem lettuce
PAGES 52 & 53

BLOWTORCHED MACKEREL WITH GARLIC AND PARSLEY QUINOA WITH

ROASTED BEETROOT
Flavoursome crispy skin Mackerel on a bed of creamy parsley Quinoa with
a side of sweet roasted Beetroot
PAGE 54

MARMITE GLAZED TOFU STEAK,

SWEET POTATO ROSTI & STUFFED TOMATO
Dressed in Sundried Tomato Yogurt
PHOTOGR APHS BY: HIIT KITCHEN

PAGE 55

ROAST PORK FILLET WITH SWEET POTATO BUBBLE & SQUEAK

SIDED WITH BROCCOLI PUREE AND BAKED APPLES
PAGE 56

THE DESSERTS
Beetroot & Agave Nectar Panna Cotta with Raspberries and Tarragon
And Cinnamon with Oat Waffles with Roasted Banana, Apple Sultana Compote & Date Caramel
PAGE 57

46 FLEX | MAY 2018

 WABBA GB PRESENTS

THE WORLD FAMOUS

HERCULES OLYMPIA
SATURDAY MAY 26th 2018
THE VENUE THEATER
FYFIELD BARROW, WALNUT TREE, MILTON KEYNES MK7 7WH
Registration 9.30am, Show Starts at 12.00pm

SELECTOR FOR
THE WABBA WORLD CHAMPIONSHIPS
VICENZA, JUNE 15th - 16th 2018
Mens Classes: Junior U24, Masters O40, Supermasters O50, First Timers,
Novice, Men’s Physique, Men’s Fitness, Men’s Model, Classic Bodybuilding,
Bodybuilding Short (-170cm), Bodybuilding Medium (-175cm),
Bodybuilding Tall (-180cm), Bodybuilding Supertall (+180cm).

Women’s Classes: Miss Model, Miss Bikini, Miss Bikini O35,

Miss Shape, Miss Fitness, Miss Body.

REGISTRATION: www.wabbagb.com
For more information contact: info@wabbagb.com
FOOD & SUPPS THE HIIT KITCHEN

Seabass Nicoise
Ingredients:
z 1 fillet of fresh sea bass
z 100g green beans
z 2 boiled eggs
z 130g new potato
z 90g cherry tomato
z 2 baby gem lettuces
z 30g black olives
z 30ml olive oil
z Juice ½ lemon

48 FLEX | JUNE 2018

 /// BY HIIT KITCHEN /// PHOTOGRAPHS BY HIIT KITCHEN

3 7 1g
ser vin
405 g
Kcal
26g
fa t
14 g C
ar bs
26g
P r o te
in

Method:
1 Bring a pan of water to the boil. Add the green beans and blanch for
1 minute. Drain and shock in cold water.
2 Cook the potatoes in boiling water for 15 minutes until tender, then
drain and set aside. Once cooled, cut into quarters.
3 Remove the bottom and core of the baby gem lettuce, separate the
leaves and wash thoroughly.
4 To make the dressing add the olives (pitted) and the olive oil with the
lemon juice to a food blender and blend on a high speed for 1 minute.
5 To cook the sea bass, place a non-stick frying pan over a medium to
high heat and add 1 tbsp of olive oil. Season the sea bass and then
sear, skin side down for 4-5 minutes. Flip the fish and cook for a
further 1 minute. Set aside and rest for a few minutes.

JUNE 2018 | FLEX 49

FOOD & SUPPS THE HIIT KITCHEN

g
ser vin
112g a l
c
119 k
Fat
8.5 g
g C ar bs
4 .9 in
P o te
r
4.6g

Salad of Grilled
Vegetables and Leaves
with a Feta Cheese and
Chilli Dressing
Ingredients:
z ¼ white cabbage
z 50g curly kale
z ½ cauliflower
z ½ broccoli
z 40g pumpkin seeds
z 5 baby carrots
z 100g shaved celeriac
z 50g feta
z 100ml almond milk
z 30 ml olive oil (enough for 8 salads)
z ½ red chilli
z 20g garlic
z ½ teaspoon paprika
z 1 egg yolk

50 FLEX | JUNE 2018

Method:
1 To make the feta dressing, add the almond milk and feta to a
small saucepan and place on a low heat. Continually whisk
until the feta has melted and emulsified with the milk.
2 To make the chilli oil, place the olive oil in a small saucepan
and add the chilli garlic and paprika. Place over a low heat
for around 5 minutes. Set aside and allow to infuse.
3 To prepare the salad, cut the cauliflower and broccoli into
even sized florets and slice the cabbage and kale to even
sized pieces.
4 Place a chargrill pan over a high heat and begin cooking the
salad components in batches, continually turning to create
a smoky flavour.
5 Poach the egg yolk for 1 minute in lightly simmering water.
6 Serve the salad with the feta cheese and almond sauce and
a drizzle of chilli oil. Finish with the poached egg yolk and a
sprinkle of sunflower seeds.

JUNE 2018 | FLEX 51

 FOOD & SUPPS THE HIIT KITCHEN

g
ser vin
17 3 g a l
c
19 0 k
Fat
4 .7g
g C ar bs
9. 5 in
P o te
r
26g

Poached & Grilled

Chicken with Caesar
Salad Garnish
Ingredients:
z 1 skinless, boneless chicken breast
z 1 baby gem lettuce
z 6 anchovies
z 10g bacon bits
z 10g parmesan
z 20g sourdough bread
z 1 clove garlic
z 50g Greek yoghurt
z Zest & juice 1 lemon
z 500ml chicken stock (for poaching)

52 FLEX | JUNE 2018

Method:
1 To make the skinny caesar dressing, place the yoghurt, garlic, lemon
zest & juice, 3 anchovies and half of the parmesan into a food processor
and blend for 2 minutes.
2 To poach the chicken, pour the chicken stock into a pan, bring to the boil
and then reduce the heat to a low simmer. Place in the chicken breast
and poach for 15 minutes. Remove from the heat and allow the chicken
to continue cooking in the hot stock for a further 20 minutes.
3 Remove the chicken from the stock, pat dry and place into a hot griddle
pan. Colour evenly on both sides and then set aside.
4 Cut the sourdough bread into small cubes, brush with a little olive oil and
place in a 180c oven for around 5 minutes or until the bread has started
to colour.
5 To serve, cut the baby gem lettuce in half and arrange the remaining
parmesan, anchovy, bacon bits, and sourdough croutons over the
lettuce.
6 Slice the chicken breast and drizzle the sauce over the garnish.

JUNE 2018 | FLEX 53

FOOD & SUPPS THE HIIT KITCHEN

ing
Se r v
18 3 g a l
c
315 K
F a t
19 g
bs
g Car
13 . 5 t e in
r o
2 1g P

Method:
1 Preheat oven to 180c. Place the beetroot in a roasting tray, brush
with a little olive oil and roast for half an hour or until the
beetroot feels tender. Allow to cool slightly and peel and slice into
wedges.
2 Bring a pan of water to the boil and add the parsley. Cook for
30 seconds, drain (retaining a small amount of the water) and
shock the parsley in ice water. Place the parsley in a food
Blowtorched
processor and add the grated clove of garlic, begin to blend and
Mackerel with Garlic slowly add the saved cooking water until a loose puree starts to
& Parsley Quinoa form. Strain the parsley puree through a fine sieve.
and Roasted
3 Rinse the quinoa under cold running water, tip into a pan and add
Beetroot 240ml of water. Place over a medium heat and bring to the boil.
Ingredients:
Reduce to a simmer for 10-15 minutes or until tender, and the
z 2 fresh mackerel fillets
liquid has absorbed. Add the parsley puree and mix well.
z 1 bunch of fresh parsley
z 1 large beetroot 4 Place the mackerel on a roasting tray and blowtorch the skin
z 120g quinoa until heavily coloured. Place in a 180c oven for 5 minutes to finish
z 1 clove garlic cooking through.

54 FLEX | JUNE 2018

 ing
Se r v
3 49g c a l
31 6 K
g F a t
9. 5
g C ar bs
2 9. 5
in
P r o te
24g

Marmite Glazed Tofu
Steaks with Sweet
Potato Rosti, Stuffed
Tomato and Sun
Dried Tomato
Yoghurt
Ingredients:
z 200g tofu
z 1 plum tomato
z 100g finely diced courgette,
onion, pepper, aubergine
z 1 tablespoon Marmite
z 200g sweet potato
z 10g Sun-dried tomato
z 40g Greek yoghurt
Method:
1 Blanch the plum tomato in boiling water for
30 seconds, remove and shock in ice water.
Once cold, remove the skin and the top. Scoop
out the seeds and set aside.
2 Sweat the finely diced vegetables for around
3 minutes in a teaspoon of olive oil.
3 Grate the sweet potato over a colander and add
a pinch of salt. Squeeze through a tea cloth to
remove as much liquid as possible. Shape into
patties using a round cutter if possible and bake
in the oven at 180c for 15 minutes.
4 Chop the sundried tomatoes as finely as
possible and add to the yoghurt.
5 Slice the tofu into steaks and brush with the
marmite. Pan fry for 2 minutes each side.

JUNE 2018 | FLEX 55

FOOD & SUPPS THE HIIT KITCHEN

ing
Se r v
332g
Kc l
a
235
Fat
3 .6 g
C ar bs
30g tein
g Pr o
16 . 5

Method:
1 Dice the sweet potato place in a pan. Cover with
water and boil for 10 minutes or until soft. Drain and
allow to steam for 5 minutes before returning to the
pan and crushing. Slice the cabbage and spring
onion finely and mix into the sweet potato. Once
cooled slightly, form into patties and place onto
a large roasting tray.
Roasted Pork 2 Sear the pork fillet on all sides until evenly coloured
Fillet with Sweet and place on the same tray as the bubble & squeak.
Potato Bubble & 3 Cut the apple into wedges and place onto the same
squeak, Broccoli tray as the pork and the bubble and squeak. Now
Puree & Baked place the tray into a 200c oven for 20 minutes.
Apples 4 Take talk the broccoli, chop finely and put into a pan
Ingredients: of seasoned boiling water. Boil for 5 minutes and
z ½ pork tenderloin drain, reserving the water. Place the broccoli into a
z 1 green apple food processor and add enough of the reserved
z 50g cabbage water until you’ve achieved a thick puree
z 150g sweet potato consistency.
z 20g spring onion 5 Blanch the remaining broccoli in boiling water for
z 200g broccoli 3-4 minutes.

56 FLEX | JUNE 2018

 Beetroot & Agave
Nectar Panna Cotta
with Raspberries
Se r v
ing and Tarragon
355g Ingredients:
Kc la
209
Fat z 1 gelatine leaf
4 .5g
C ar bs z 250ml milk
2 1g
rotein z 10g agave nectar
2 1g P
z 25ml beetroot juice
z 50g raspberries
z 2 sprigs of tarragon

Method:
1 Soak the gelatine leaves in
cold water until soft.
2 Place the milk, beetroot juice,
half the tarragon and agave
nectar into a pan and bring to
a simmer. Remove the
tarragon and discard.
3 Squeeze the water out of the
gelatine and add to the pan
and take off the heat. Stir until
the gelatine has dissolved.
4 Pour the mixture into a
ramekin or mould and place in
the fridge for at least an hour.
5 To serve, turn out the
pannacotta and garnish with
the fresh raspberries and
remaining tarragon leaves.

Cinnamon and Oat Protein Waffles with Roasted Banana, Apple and
Sultana Compote & Date Caramel
Ingredients:
z 1 ½ cup plain flour ing
Se r v
z 1 cup porridge oats 1 61g
c l
a
z 1 teaspoon cinnamon 3 21 K
Fat
z 20ml olive oil 7.6g
C ar bs
z 2 egg 4 8g tein
g Pr o
z 1 scoop protein powder 12 . 5
z 1 tablespoon baking powder
z 1 cup milk
z 1 tablespoon honey
(makes 6)
z 1 banana
z 50g dates
z 50g yoghurt
z 50g diced apple
z 10 g sultana

Method:
1 Place the oats, flour, cinnamon, protein powder, baking powder, eggs, milk, oil and honey into a mixing bowl
and mix well.
2 Pour the mixture into a waffle iron and cook each waffle for 5 minutes.
3 Cut the banana in half and place in a dry non-stick pan over a medium heat until heavily coloured.
4 Place the dates in a saucepan and cover with water. Bring to the boil and cook for 5-8 minutes or until the dates
are soft. Continue to stir the dates off the heat until broken down to a puree form.
5 Add the dates and sultanas to a pan and cook gently on a low heat for 10 minutes until soft.
6 Top the hot waffles with the banana, date caramel, apple compote and fresh Greek yoghurt.

JUNE 2018 | FLEX 57

WWW.BODYPOWER.COM
SATURDAY 29TH SEPTEMBER

EDINBURGH

BODYPOWER’S COMING!

WWW.BODYPOWER.COM
60 FLEX | JUNE 2018
 ///BY JOHN BUCKLAND
/// PHOTOGRAPHS BY JULES GODFREY

Building
HUGE
MUSCLES
the
Biomechanics
way
Congruency, what is it
and what does this
mean for bodybuilders?

JUNE 2018 | FLEX 61

 Well, muscle and joint function do
not change over time. We need to
wisely choose exercises that track
muscle and joint function and also
enable us to build as much muscle
as possible.
Congruent describes two or more
things that can exist or be combined
without problems and this is
precisely what we want in our
training. Exercise, sets and reps
that stimulate muscle growth
without damaging our joint
structures.
Developing huge muscles doesn’t
happen overnight, in many cases it
62 FLEX | JUNE 2018
takes years of consistent training
and nutrition, and this can only
happen if we are healthy in our
biomechanical function.
The function should determine
our exercise design, selection of
exercises that correctly follow
muscle and joint function. This is
where the educated bodybuilder
thrives as they understand how
each muscle of the body functions
and how to isolate that muscle to
create the most potent stimulus
for growth, without risking joint
damage.
And of course, proper execution
of those reps. I have mentioned in
previous Flex articles. When we
execute a set of any given exercise,
we are aiming to momentarily
weaken a muscle by using a
resistance that causes maximum
muscle fibre type recruitment.
Neurology (Nerve biology) teaches
us that a motor unit is a group of
muscle fibres, which can be either
slow, intermediate or fast twitch,
found throughout a muscle and
is innervated by a single nerve.
When the set is in progress, the
resistance recruits the entire motor
unit and additional motors unit will
be recruited if the resistance is
significant enough.
This explains why a very heavy
flat bench press will recruit all
the chest musculature, upper
clavicular portion, the sternal
portion and the abdominal portion
and why light flat bench pressing
does not.
It is also true that an incline bench
press, with moderate resistance,
will recruit upper clavicular fibres
of the pecs, bringing the bar high
up the chest, so the bar is pressed
from the clavicle area will almost
definitely cause recruitment,
referred to as the guillotine press.
But is this congruent? Is this
movement tracking muscle and joint
function safely, without problems…
arguably not, the shoulder joint is
placed in a position very likely to
cause impingement of tendons or
at best irritation of the rotator cuff,
mainly if this movement is practised
repetitively.
So, is there a congruent move-
ment or exercise we can do that
safely recruits the upper portions
or fibres of the pec without the risk
of shoulder issues?
Well, if we look at the function
of the pecs, they flex, adduct and
rotate the arms medially. So, we can
now use an exercise designed to
meet the functional movements of
the muscle & the joint.
The exercise pictured using an
incline bench between the cable
crossover allows for adduction and
also pressing, more productive than
a plate press, and as the elbows
track under the shoulders through-
out the movement, the shoulder joint
and its capsule is not under any
duress.
The handles on the cables are
brought together and held midline
against the resistance of the cable
crossover weight stack, and the
handles are then press up at around
a 45-degree angle.
This creates an intense contrac-
tion of the upper pecs without the
risk to shoulders and is also useful rotational. Using cables wisely,
for anyone suffering from existing understanding joint and muscle
shoulder pain. function we can adapt movements
The benefits of cable based and exercises so they can apply
equipment are evident in the resistance in more than just a linear
previous example. We can apply the fashion.
direction of resistance in more than Picture 2 illustrates another
one plane. Most conventional example of how cables provide an
exercises use gravity, and the additional variable to a common
resistance it provides, which is movement pattern to bulletproof
linear and our joint function is the shoulders.
THE SHOULDER PRESS
To enable congruent movement within the shoulder while pressing, in either a
bench press or military (shoulder) press the humorous needs to be kept stable
within the joint.
This exercise using the seated cable row and a pulldown bar creates both
vertical & slightly downwards horizontal resistance. As the bar is pressed from
the chest to above the head, the cable & low pulley causes the exercise
difficulty to increase tension as the bar moves overhead. Causing, not only all
three heads of the shoulder musculature to work maximally, but also engages
and recruits the musculature of the core, abdominals, back and the entire
posterior chain from the pelvis to the neck. This movement improves internal
strength and stability of the whole shoulder complex and leads to much better
control in vertical & horizontal planes.
My recommendations would be to use as a warm-up or a finisher after your
upper body sessions. This is a tough movement that will challenge not only your
strength, stability but also flexibility and lead to a stronger more robust bench
press and shoulder press maintaining joint health.
There are many congruent exercise applications for every muscular function
and joint mechanics which become apparent once you get to grips with how
your muscle work, so enjoy learning about your body and using science
efficiently. Grow huge!!
JUNE 2018 | FLEX 63
TRAINING GUIDE

FREAKY
LEGS
KUBA
THE

WAY
CIELEN /// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY JULES GODFREY

ooking to grow crazy legs like Kuba? Remember being

L inspired by the likes of Paul DeMayo aka ‘Quadzilla’? Then this

is the workout for you! The 23-year-old ex-boxer has grown
phenomenally dense muscle in a relatively short space of time by
doing epic, intense workouts. Try this and be prepared to grow!

64 FLEX | JUNE 2018

 LEGS: The below

LYING HAMSTRING CURL

exercises are all 1 set of
5-9 reps and 1 set of
10-12 reps unless stated.

Lying Hamstring Curl in the prone position. So, propped up on your

elbows. 3 sets of 8-12 reps.

The final set should consist of 2 forced reps and then 3 partials; 3-1-1-1
tempo. Whilst doing this, there should be NO movement in your upper
body. The only part of the body that moves is your hamstrings whilst
they contract.

Don’t quite fully lock out, pause for a second just before you initiate the
concentric phase, again squeeze hard at the top. Don’t think about
throwing the weight up, think about mentally just shortening the
hamstring as hard as you can.

JUNE 2018 | FLEX 65

LEG EXTENSION

Leg Extension. 2 sets as above with an additional set of 12-15 reps (4 sets total). On
the last set, have an assistant to perform 2 more forced reps and then 3 partial
reps after the assisted forced reps. Please pause for 1 second at the bottom of
each rep, so there is no momentum. Each rep should start with a perfect quad
contraction, tempo 3-1-1-0.

66 FLEX | JUNE 2018

LEG PRESS

Leg Press, banded: 3 sets, 1 x 12 reps, 1 x 8-10 reps, 1 x 6-8 reps. Take a
low, narrow stance, use a decent band strength and really overload the
top. Again, at each rep pause for a second before the press portion of
the rep and mentally connect with what is lifting the weight (quads,
hams and glutes). The bands will make this even easier to do, as you
drive against them to lock out. Once you lock out, go straight back into
the rep, don’t pause at the top at any point in the set, keep the weight
moving.

JUNE 2018 | FLEX 67

BARBELL SQUAT

68 FLEX | JUNE 2018

Barbell Squat, no bands this time. Identical set up to leg press including
sets and reps and tempo, no pausing at any point.

JUNE 2018 | FLEX 69

BARBELL WALKING LUNGE

Dumbbell Walking Lunge. 5 second eccentric each movement on each step,

1-second pause at the bottom, and then contract hard to stand up. Make sure
these are accurate in movement times and look to make these hurt as much as
possible. 3x sets only using body weight, for failure reps.

70 FLEX | JUNE 2018

ADDUCTOR & ABDUCTOR

Adductor, 1x rest pause set, aiming for 12 reps on the first set, performing a
4-second eccentric movement followed by a 1-second pause in the stretch
position. Contract hard and hold a 1-second peak contraction before starting
the next rep. Remember, squeeze the machine hard in the peak contraction.

JUNE 2018 | FLEX 71

QUAD STRETCH

QUAD STRETCH. The below exercises are all 1 set of 15-20 reps unless
stated with 90 seconds rest between sets. The goal of this section is to
create the maximum metabolic stress on the glutes and hamstrings.
1) Dumbbell lying hamstring stretch
2) E-Z bar glute bridge
3) Dumbbell lying hamstring
4) E-Z bar glute bridge

72 FLEX | JUNE 2018

TIPS
1. With the glute bridge, pull your heels back into your bum. At the
bottom of each rep be very mindful that the glutes are the first muscles
to contract, don’t just train the movement, train the muscle! I see people
doing 5 plate glute bridges, and it’s just silly, think load and then contract.

2. Abductor, perform a triple drop set, aiming for 15 reps on the first set
with a 4-second eccentric movement. Hold the peak contraction for one
second. Do not use momentum. After the last set of glute bridges, you
will have tons of blood in your glutes, and this allows perfect
contractions.

JUNE 2018 | FLEX 73

 HEADLINE ?

L
EAD /// BY LINE /// PHOTOGRAPHS BY ??????
intro.
SUB HEADING
Body copy

BY NEIL “YODA” HILL

00 FLEX | MARCH 2018

THE TERM “X-FRAME”
refers to that classic, flowing physique
that is synonymous with the bodybuilding
era from the ’80s. Size wasn’t everything,
although there was significant granite-
hard thick muscle mass on show,
combined with flawless lines, symmetry,
and proportions. Bodybuilding is not all
about mass, it’s about balance. To build the
complete X-frame there are certain areas
that can make a significant difference in
the way a physique appears. In the
following pages, I have highlighted them
and provided you with a Y3T workout for
each body part. Let’s build the ultimate
X-frame together.
76 FLEX | JUNE 2018
WORKOUTS
With the key areas identified I’m going to provide you with a Y3T workout for
each muscle group. There is also additional information given to enhance
your success, leading to improved muscle stimulation and ultimately growth.
Each workout is based on a Week 2 Y3T workout. In case you’re unaware,
Y3T usually involves a three-week training cycle, using low, medium, and high
rep ranges within a periodised plan. However, this can change depending on
the individual and goal. For a full breakdown and scientific explanation of Y3T
specifically for building muscle, head to y3tmass.com, where you’ll learn
exactly how Y3T helps you build muscle fast with my new 50-plus-page
guide. The depth of knowledge given is very comprehensive.
DON’T FORGET
There are undoubtedly key areas that help create the ultimate X-frame,
which I’ve highlighted for you with guidance and even specific Y3T workouts.
However, remember that every physique requires complete development in
OPENER: PER BERNAL
every muscle group. You do not want any weaknesses—these areas
contribute to one aspect of what it takes to build an outstanding physique.
Seemingly small details can make an enormous difference to the way a
physique looks.
Sign up for my free daily emails at y3tdisciple.com.

Y3T WEEK 2: SHOULDER WORKOUT
NOTES: Rep tempo: 2– to 3-second
negatives; rest periods: 60 to 90
seconds.
COUNTERCLOCKWISE FROM LEFT: KEVIN HORTON;
*1-second hold at the isometric
point of every rep.
With this workout, the emphasis
is on adding width through isolation
in the medial heads of the deltoids,
hence the emphasis on lateral side
JASON BREEZE; IAN SPANIER
raises and other exercises that
prioritise this area. There are also
exercises for the posterior deltoids,
since these actually add to the illusion
from the back and are typically
undertrained muscles.
The deltoids are situated at the
widest point of the torso, at the end
of the clavicles. For this reason, they
play a huge role in creating that illusion
of width at the top of the physique.
Having wide deltoids is essential to
create that taper down into the waist.
Some people are naturally narrow in
the shoulders due to the width of
their clavicles, which can be
exacerbated by having a naturally
blocky waist as well. However, it does
not mean you cannot drastically
improve this by building width and
fullness in the outer heads of the
deltoids. The anterior (front) deltoids
are usually stimulated sufficiently from
pressing movements; in fact, they can
sometimes overpower the medial
(side) heads, which sometimes
reduces the illusion of width.
Generally speaking, the deltoids are
EXERCISE SETS REPS
often supported too much by the
Shoulder Machine 4 Warm-up trapezius muscles, especially during
lateral raises, which are the best way
Press
to isolate the outer deltoids. Make sure
Seated Shoulder 4 14–18 there’s no momentum present and that
Machine Press the traps are relaxed, as this will
increase delt isolation during the
Dumbbell Lateral 3 14–18 exercise. Within certain Y3T workouts I
Raise also like to use partial side raise
Partial Lateral Raise 3 14–18* movements to hit the outer deltoids.
The deltoids are also hyper responsive
Wide-grip Cable 3 14–18 to moderate and high repetition ranges
Upright Row due to the large slow-twitch muscle
fibre population within this area.
Seated Cable 3 14–18* Combined with improved slow-twitch
Face-pull muscle fibre stimulation, sarcoplasmic
cell swelling, and blood volumisation,
you can quickly add more delt width.
JUNE 2018 | FLEX 77
The deltoids provide the
widest point of the upper
body; the quadriceps do
the same in the lower
body. The aim is to have a
physique that flows down
from wide shoulders into a
small waist, then back out
with a full pair of thighs.
The quadriceps are the
biggest muscle group in the
body, with four
independent muscles. The
key is to target the outer
portion of the thighs. Yes,
you want to develop the
entire muscle—however,
the outer region (vastus
externus) is where you
will generate the illusion
of more flare within the
lower body.
For specific outer-
thigh development, the
close–stance leg press
is very effective, as it
naturally puts more
emphasis on the vastus
externus muscle. Using
single-leg extensions with
a slight internal rotation
at the ankle can also help
isolate this region of the
quadriceps, provided
there’s enough mobility
within the hip flexors;
otherwise, I’d recommend
sticking with regular
extensions. My Team Y3T
clients always notice that
their thighs develop
improved size and flare, as
well as separation, when
implementing Y3T training.
This is one of the reasons
why an average body
with potential quickly
transforms into a head-
turning physique.

78 FLEX | JUNE 2018

 Y3T WEEK 2:
QUADS WORKOUT
NOTES: Rep tempo: 3-second negatives;
rest periods: 90 seconds.
*With slight internal rotation at ankle.
**1-second hold at the isometric point of every rep.
For this particular workout, the aim is to isolate
the vastus externus muscle within the thighs,
although there will definitely be global stimulation
across each muscle in the quadriceps.

EXERCISE SETS REPS

Leg Press 4 Warm-up
Leg Press 5 14–18
Single-leg Extension* 3 14–18**
Weighted Split Squat 3 14–18
Close-stance Hack Squat 3 14–18
COUNTERCLOCKWISE FROM LEFT; CHRIS LUND; PER BERNAL; CHRIS LUND

JUNE 2018 | FLEX 79

 From the front and back, the lats provide width to any
physique and complete the taper, which starts from the
outer deltoids and then runs down to the waist. The lats
are very big muscles, which means that they require a
COUNTERCLOCKWISE FROM TOP LEFT: PER BERNAL (2);

wide variety of angles to ensure that there’s a sufficient

amount of stimulation taking place. When it comes to
back width specifically over thickness, for instance,
it’s imperative that the range of motion is sufficient.
This means that when doing put-down exercises, the
JOHANSEN KRAUSE; PER BERNAL

scapulas should be completely opened at the top of

every rep by reaching full extension. This stretches the
lats out, increasing the range of motion they’re worked
within. As the weight is pulled down, the aim is to keep
squeezing the lats and then finally holding and squeezing
them at the isometric point. To truly engage the lats for
effective width growth, these points are essential.

80 FLEX | JUNE 2018

 No matter the width achieved across the
deltoids, lats, and thighs, if your waist
isn’t kept tight the illusion will be flawed.
Some people will naturally have wider
hips that cannot be altered. However,
keeping a tight and flat midsection
through diaphragm control (learning to
breathe through your chest rather than
your stomach) helps. Obviously, keeping
your fat composition within healthy
parameters makes the biggest
difference to the waist. Remember,
subcutaneous fat (which sits under the
surface) is just one consideration.
Visceral fat sits much deeper and isn’t
Y3T WEEK 2: BACK WORKOUT visible under the skin, but it does lead
NOTES: Rep tempo: to distension of the stomach.
EXERCISE SETS REPS
3-second negatives; rest I’d highly recommend seeking medical
periods: 90 seconds. Lat Pull-down 4 Warm-up
advice on any intolerances you might
*1-second hold at the iso- Lat Pull-down 3 14–18* have as well, because ultimately these
metric point of every rep.
Single-arm Dumbbell Row 3 14–18* foods will cause bloating and distension
This workout is mainly within your midsection. Bodybuilders
Pull-up 3 14–18*
designed to create width
across the lats, which is Lying Incline Dumbbell 3 14–18* tend to eat more calories than most
why there’s huge emphasis Hyper Row people, particularly protein, which can
on time under tension and be hard for the gut to process. It’s
isometric holds with Straight-arm Cable 2 14–18*
specific exercises. Pull-down essential that you’re consuming enough
fibre, micronutrients, probiotics, and
digestive enzymes to account for this.

JUNE 2018 | FLEX 81

THE STATE OF
/// BY GLENN ROSS /// PHOTOGRAPHS BY HAFTHOR JULIUS BJORNSSON

ULTIMATE STRONGMAN HAS

JUST HAD THE LAST OF
ITS REGIONAL QUALIFIERS FOR
THIS YEAR’S UK’S STRONGEST
MAN COMPETITION, AND I’VE
GOT TO SAY I’M A VERY
PROUD MAN AT THIS MOMENT,
LOOKING ON AT HOW MUCH
ULTIMATE STRONGMAN
HAS DONE TO BROADEN
THE SPORT.
82 FLEX | JUNE 2018
STRONGMAN
I
feel immensely
privileged to still be at
the very heart of it.
Strength athletics is
on the up in the British
Isles, with growing
competition categories
pioneered by Ultimate
Strongman for weight,
Masters, U23 and
novices and visit any
gym in the nation and
there will be classes
and groups actively
engaged in strongman
disciplines from
housewives to hulks.
JUNE 2018 | FLEX 83
STRONGMAN
Of course we can’t take all the
credit, Strongman wouldn’t be in
such a healthy state without the
pioneering and visionary efforts of
Terry Todd and David Webster with
World’s Strongest Man, boasting
star billing and television coverage,
just run in the Philippines.
Once again this year it was an
amazing event- the oldest and most
venerable of the super heavy
strongman competitions. I love this
sport and watching World’s
Strongest Man still sends shivers
down my spine. I’m constantly
amazed by how old friends perform
above and beyond themselves and
how the pressure can play tricks
with the minds of newcomers and
old hands alike.
Another huge step forward in the
popularity of strongman for all has
been the betterment of equipment.
Back in my early days we used
whatever came to hand to train
with. I can remember lugging huge
84 FLEX | JUNE 2018
lumps of stone onto wheelie bins
around the back of my house to
train- I’m pretty glad the sport has
moved on but it always gives me a
smile to think back on how I started!
I’m still a bit old school if I’m
honest. It’s great that my
competition sport can now be
everyone’s fitness and health sport
but for me, at the top level
strongman competition, it’s all about
some fundamental core principles
– maximum weight, farthest
distance, fastest time and giving the
crowd that ‘wow’ factor by using
equipment materials and disciplines
that they can relate to; lifting railway
tracks, pulling trucks or flipping
tyres.
However, there’s no denying that
the development of Crossfit and
commercial equipment have revolu-
tionised the accessibility of fantastic
facilities for everybody interested in
strength disciplines. Classes at
gyms are oversubscribed, with
awareness of the benefits of
strength training becoming far
better known and this is where we
at Ultimate Strongman, and much of
my own personal life’s work after
retiring from competition have
been focused.
I am proud of our ground-breaking
work to promote safe training
and fantastic competitions at the
U23 level over the last 7 years.
Some of you will have heard of the
American strongman, Kevin Nee,
whose sparkling early career was
matched by an equally meteoric
fall from the very top level through
injury, something that nobody
wants to see.
Kevin was a tremendous athlete
who began his climb to the top in his
early teens and became at the time
the youngest ever competitor in
World’s Strongest Man at the ripe
old age of 21. I’m sure that the huge
work rate and physical stresses
that Kevin and other athletes of his
generation put upon themselves to
get to the top quickly were a big
contributing factor in terminating
competition careers that could have
lasted years and the very top level.
We hope that by guiding the
progress of young strength athletes
with our Ultimate Strongman
programme at U23 and Junior World
Championship level they will learn
the art and not burn out early. It’s
important that Ultimate Strongman
puts something back into the sport
 I love so much and over the coming
months, I’ll be talking to you about
not only how to improve your
strength disciplines but how
to do them correctly and safely.
The fruits of our U23 programme
can be seen all around the
strongman circuit in the UK and
that filters down in the public
consciousness. This July, for
the first time in its history UK’s
Strongest Man will actually be in
England. The demand for tickets
over the 3 days has been
tremendous and not just from
die-hard fans, strongman has
become a family favourite.
So too for the Ultimate Strongman
World Championships in
Southampton on 2 June – Big Z, Paul
Smith, many of the men we’ve just
seen in action at World’s Strongest
Man, including the defending World
Champion and current UK’s
Strongest Man Laurence ‘The
Warrior’ Shahlaei will be there.
Nothing comes close to
strongman for a blend of
athleticism, power, spectacle and
sheer entertainment, from local
competitions right up to the big
dogs in Southampton this summer.
I look forward to sharing all my For tickets to: Summermania -
years of stories and experience and Ultimate Strongman World
in strongman over the coming Championship II, UK’s Strongest Man
months and I look forward to seeing 2018, Ultimate Strongman Masters
you at an Ultimate Strongman event World Championship and Ultimate
this summer. Strongman Team World
Stay strong. Championship visit the website.
Glenn Ross www.ultimatestrongman.tv

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 OVER 16 YEARS,
JOHNNIE JACKSON
COMPETED IN A NEAR-
RECORD 82 PRO SHOWS.
WE CELEBRATE HIS
REMARKABLE CAREER
AND THE TRAINING
THAT MADE HIM ONE OF
THE STRONGEST
BODYBUILDERS EVER.
BY GREG MERRITT

86 FLEX | JUNE 2018

JUNE 2018 | FLEX 87
There’s a lot of praise to heap on
Johnnie Jackson’s career, which
finally concluded last September.
He is the most accomplished
powerlifting bodybuilder ever. Last
year, at age 46, he joined that other
Jackson, Dexter, as the oldest men
to win two pro shows in one year.
His 13 Mr. Olympia entries ties him
for the third most of all time. But
perhaps most incredible are his
82 pro shows over 16 years, a mark
topped—barely—by only that other
Jackson, who had a three-year
head start. From his stupendous
strength to his middle-aged
excellence and his workmanlike
consistency, Johnnie Jackson is
bodybuilding’s ultimate iron man.

ARRIVAL
Years before Twitter or YouTube,
30-year-old light-heavyweight
Johnnie Jackson romped to an
overall victory at the 2001 NPC
Nationals, defeating heavyweight
victor (and training partner) Branch
Warren in the process. His rise
seemed rapid, but it started half a
lifetime before, in his native New
Jersey, when Jackson’s older
brother (who died in 1998) inspired
him to take up bodybuilding. From
the beginning, the younger sibling
was even stronger than he looked.
After a 10-year stint in the Army,
he relocated to suburban Dallas
and began climbing through the
bodybuilding and powerlifting ranks.
He deadlifted, in competition, a
world-record 814 at 216 three
weeks before that Nationals win.
And in the minutes just after the win,
the 5’7” Texan averred, “I’m going to
prove that a competitive powerlifter
can also compete successfully as a
pro bodybuilder, and I’ll pack on
enough muscle in 2002 to leave
no doubt that powerlifting and
OPENER: KEVIN HORTON

bodybuilding are perfectly

compatible.”

ALWAYS GOOD
This was long before the 212
division. Jackson, who had gone pro

88 FLEX | JUNE 2018


at sub-200, had some filling out
to do. As he hoisted increasingly
heavier iron, the pounds came easy.
Off by only one year, J.J., at around
230, proved himself in 2003, making
posedowns and nearly cracking
the top 10 in his Mr. O debut. He
collected his first pro title in 2006
and another in 2007, and annually
he hovered near the 10 spot at the
Olympia.
This brings us to the essence of
Jackson’s career. He was always
good, making the Olympia in 13 of his
CLOCKWISE FROM LEFT: PER BERNAL; KEVIN HORTON (2)
16 pro years and missing the top
15 only once. But he was never
great, by Olympia standards.
His 13 Olympia appearances trail
only Dexter Jackson (18) and Ronnie
Coleman (15), equalling Jay Cutler,
Shawn Ray, and Albert Beckles.
Three of those legends are Olympia
winners; the other two were
runners-up. In contrast, Jackson’s
highest O finish was ninth (twice).
Always good, never great. He
earned his legendary status via
longevity and consistency.
From deadlifts
to cable
crossovers,
go heavy
or go home.
POWER TRIP
And sheer brute power. On video, J.J.
cranked out 10 reps of side laterals
with 100-pound dumbbells. He claims
to have upright rowed 405 eight
times, which is more than most
mortals would attempt to non-upright
row once. And in competition, he
topped that aforementioned 814
deadlift 11 years later, at 41, with an
official raw pull of 832. His best
powerlifting total is 2,127, including a
540 bench press and an 826 squat.
As if there was any doubt, in 2009,
he won the World’s Strongest
Bodybuilder title at the Olympia. (His
two-lift total was topped the next
year by Stan Efferding, a better
powerlifter but worse bodybuilder,
who outweighed Jackson by more
than 50 pounds.) “I’ve always
been a bodybuilder first, but
I think I’ve proved that powerlifting
complements bodybuilding,” he says.
“Get stronger and get bigger.” It’s a
mantra that fuelled countless
workouts during sweltering Texas
summers.
JUNE 2018 | FLEX 89
THE
JACKSON
FIVE
LIFT BIG TO GET BIG.
“GO AS HEAVY AS YOU
CAN FOR 8 TO 10 REPS
AND CONTINUALLY TRY
TO GET MORE REPS OR
USE MORE WEIGHT THAN
THE TIME BEFORE.”

Master the
Powerlifts.
“Do deadlifts
on back day,
squats on leg
day, and bench
presses on
chest day.”

BE CAUTIOUS.
“I AVOIDED INJURIES
BECAUSE I ALWAYS
WARMED UP, AND I
USUALLY STOPPED JUST
SHORT OF FAILURE.”

90 FLEX | JUNE 2018


SELF-
MOTIVATE.
“EVEN IF YOU
TRAIN WITH A
PARTNER,
STAY FOCUSED
ON YOUR
PERSONAL
GOALS AT ALL
TIMES.”
“I don’t think you can maximise
your potential without the three
powerlifts,” he says. “They just give
you a different, thicker, more
powerful look, especially to your
lower back and traps. Yeah,
everybody loves bench presses,
but most people don’t love spending
a lot of time in the squat rack
or on a deadlift platform. You can
tell the guys would have put in the
work there. They’ve got that look.
The other thing you get from
powerlifting is an objective goal.
Show me the numbers. My personal
record, in reps and pounds,
for a given lift—even if it’s curls or
laterals—is the one I have to break.
There is nothing more motivational
than that.
Switch It Up. “Power bodybuilding is not for
“I don’t do the everyone. You have to be somewhat
of a masochist, in the sense that you
same thing every have to appreciate the value of
time. If I did, I’d positive pain. You have to enjoy the
pull on the body of all that weight,
get bored, and my but what’s important about that
intensity would struggle is that it generates even
more motivation to work harder the
slack. It’s never next time. If you’re not testing your
KEVIN HORTON
regimented.” limits, it’s hard to be aggressive and
have a good workout. But if you’re
trying to top your own record, you
have no choice but to be aggressive.
Training partner
Branch Warren
spots another
heavy set.
Every workout is a competition
with your old self, and that’s how
you build strength and muscle.
That’s how you build your new self,
so to speak.”
TEXAS TWO-STEP
Johnnie Jackson and Branch Warren
are the most celebrated training
partners since Arnold
Schwarzenegger and Franco
Columbu. They brought their
balls-to-the-wall iron battles to
Dallas-area gyms, most frequently
the Arlington Metroflex, driving each
other to move ever more metal. But
their greatest motivation wasn’t the
will to equal or top each other;
it was internal. “I enjoy training with
Branch. It’s great to have another
pro bodybuilder trading sets with me
who trains as hard as I do. But, the
truth is, I train just as hard when
I’m by myself,” Jackson explained
a decade ago. “I’m self-motivated,
and I have goals I want to reach.
That’s what’s important to me. You
can accomplish anything in life as long
as you have patience and heart and
you’re willing to put in the work.
I know it’s all about myself, anyway.
Either get the work done or stand by
the wayside and watch everyone
pass you by.”
JUNE 2018 | FLEX 91
 The last hurrah:
46-year-old
Jackson at the
2017 Mr. Olympia.

40-SOMETHING
Jackson eventually passed almost
everyone—in terms of longevity,
even Warren. Year after year, as
new pros came and went—some
with great hopes and greater hype,
most now forgotten—Jackson just
kept going. Though he had only two
pro titles before his 40th birthday,
he won twice that many after then
and competed 38 times. Last year,
at 46, he flexed in six contests, more
than any of the 13 men who finished
above him in the Mr. Olympia. He
won twice, including the Arnold
Classic South Africa, and according
to Olympia judges, he was still the
14th best over-212 bodybuilder on
the planet. With two titles, his last
bodybuilding year was his best, and
a fitting epilogue to a remarkable
story.
“Since this was my last year, it’s
definitely great that I won a couple
of shows,” Jackson said at the
Olympia, “because who would’ve
thought that at this time in my life
at this age that I’d be able to win a
show. I feel good. It’s not like I can’t
continue to compete. But I want to
continue to feel good and be
healthy and not wear myself out.
And the struggle is getting harder
and harder, and it’s taking a toll on
my body. So it’s time for me to back
out and enjoy life.”

EIGHTY-TWO
PER BERNAL

That other Jackson, Dexter, plans to

compete this year at 48, and he is
rightly celebrated for his ageless

92 FLEX | JUNE 2018

 YEARS PRO
16
(2002–17)
35
Age at first
pro win
13
appearances
(tied for third most)
Olympia
82
PRO CONTESTS
(second most)
excellence. He owns a Sandow and
a case full of Arnold trophies and
records that only he breaks. But
let’s consider one of those records:
most IFBB Pro League contests.
Dexter has flexed in 83 open shows
(and two master’s); Johnnie has
flexed in 82. Though the latter
Jackson made his pro debut three
years after the former, he averaged
more contests annually, and just as
KEVIN HORTON
the tortoise outworked the hare, he
nearly caught the 2008 Mr. Olympia
at the finish line—Johnnie’s finish
line; Dexter races on. (Both men just
edged past the original ageless
wonder, Albert Beckles, whose
81 open shows were a long-
standing record.) As a frame of
reference, Ronnie Coleman, often
called the ultimate iron man,
competed in 66 pro shows also
over 16 years. Phil Heath has
entered 19 in 12 years.
Two Jacksons who turned pro by
winning overall titles as light-
heavyweights a generation ago
have competed in more professional
6.75
Average placing
9 46
Age at
last
pro win
(third oldest)
JOHNNIE
JACKSON
CAREER
STATS
bodybuilding contests than anyone
in history, racking up almost the
same tally, and both won Arnold
Classic titles at 46. The less
celebrated of the two deserves his
due. Johnnie not only flexed more
frequently but also competed,
concurrently and successfully, as a
powerlifter, thus proving, again and
again, what he set out to show so
long ago: Pound for pound, Johnnie
Jackson is the strongest Mr. Olympia
contestant of all time and
bodybuilding’s ultimate iron man.
JUNE 2018 | FLEX 93
‘ONE EYED
BAZ’
The Deadliest Bodybuilder
As a child, Barrington Patterson was blinded in one
eye. In a heartbreaking accident, his sister threw a
drinks can at him. As a result of this, the nickname
‘One-Eyed Baz’ was born, and in a true turn of events,
this nickname earned Baz a distinctive notoriety.
/// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY PCA

Birmingham matches. I remember

I
n the early years of his
“I got into life while growing up
in the tough streets of
the National Front were still giving
out The Bulldog magazine at the
games. So, when violence would
Handsworth, Birmingham,
both sports
kick off, I would get involved, and
Barrington adopted a criminal that’s how I ended up heavily into
lifestyle. His addiction to fighting.
violence led him to become

seriously well known as a Zulu Warrior

of Birmingham’s football
How do you go from deadliest
man to leanest man for
competing?
hooligans.
I’ve always loved bodybuilding and

whilst This violence eventually turned

into drive and helped him win
a world title in kickboxing.
have done since I was 16. I also
started martial arts at 10 and loved
how it made me feel.

training at We secured an exclusive

interview with Baz to chat about
his colourful life and how
bodybuilding has always been
Why did you decide to take
kickboxing and bodybuilding
so seriously?

Dorian a part of it that has helped him

to grow a career as a world title
holder in martial arts.
Yates’s What led you to become
one of the most feared
characters of the
I got into both sports seriously
whilst training at Dorian Yates’s
Temple Gym in Birmingham, but
was always better at kickboxing.
I thrived in kickboxing because I
could do this naturally, but felt that
for me to reach the same standard

Temple Gym” underworld?

It just happened. I loved football
and would always go to the
in bodybuilding, I would need to
take substances I wasn’t willing to
use, especially as I hate needles.

94 FLEX | JUNE 2018

JUNE 2018 | FLEX 95
Do you find bodybuilding or
kickboxing more challenging
on the body and mind… Would
you prefer to diet or get
punched?
That one’s easy! I would prefer to
get punched any day of the week
over dieting. In both sports, you
have to train hard and be dedicated.
But, the diet you have to follow to be
a serious elite bodybuilder is far
harder than taking any punch. I
could never stick to the kind of diet
for the periods of time that elite
bodybuilders do.

What’s the hardest

adjustment that you
undertook to compete
on stage?
It was the diet. I love my food and
eating clean for so many weeks
struck me.

What drives you to stay

so fit and healthy?
It’s when I look around, seeing the
young people of today eating junk
and being unhealthy. I’m 52 years
of age, and when I go on holiday
and look around, it scares me
that I look toned and fit and people
half my age are fat and look a
mess. Society is getting worse,
I have four children and want
to be able to enjoy playing and
being a Dad for them.

A lot of competitive athletes

come from competitive
parents, what’s your
background?
I grew up not knowing my dad.
I eventually found out at 15 that
my dad was also a fighter and a
bodybuilder. So, it appears that
I am a mirror image of my dad.
My mum even told me I’ve done
everything my dad has done.

What have you learned from

your past that has built your
morals today?
I came from a family who had
nothing, and we literally had to
fight for everything. So, one thing
I have learned and I will be passing
onto my children is the value of
working hard and how money
is so important, how to value it and
not be frivolous.

96 FLEX | JUNE 2018

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MARCH 2018 | FLEX 99

B
ack is probably one
of the most important
sets of muscles
in every bodybuilding
category. As I’ve touched
on in other articles regard-
ing competing, symmetry,
balance and proportions
are all very important and
are all applicable to the
person and the class they
are participating in.
Regardless of class, the look
that promotes all of the criteria
mentioned is the appearance of
the ‘X frame’. Shoulder width,
which is comparable with thigh
width, plus the taper at the waist.
So, having the ability to
connect to your back, will allow
you to bring the lats out to give
the ‘X frame’ illusion through
your posing.
One of the hardest things for
many athletes posing on stage
is getting the lats out, to spread
them and show them correctly
to their best potential.
When training the back, there
are so many consequences of
the movement, the main one
being the use of the arms.
A reliable indication of that is if
your biceps are more significant
than your back, or if you become
sore in the lower biceps after a
back session, then you’re pulling
with your arms way too much.
If you can’t connect to your
back, then the stimulation re-
ceived will always be sub-par.
100 FLEX | JUNE 2018
If you can pose your back
correctly it will help you so much
in training, so even if you never
have any intention to compete,
learning a few of the basic
poses can help tremendously.
Posing will help you to activate
and engage muscle groups.
Training back correctly prob-
ably requires more thought and
technique than any other body
part. I have already mentioned
arms (specifically biceps), and
you must be aware that if your
elbow is the first joint to move
during any pulldown or rowing
movement, then your biceps
will take a lot of the stimulation
away from your back. What is
the first area that should move
when you’re training back?
The scapular (shoulder blades)
- either downwards during a
pulldown or backward during
a row, then once your back is
engaged the arms can assist you
in completing the movement. It is
advantageous to over exagger-
ate the range of motion during
back movements, let the weight
stretch the scapular, engage
then pull. This is where flexibility
comes in. To train efectively,
you must have a decent level of
flexibility - even a tight chest can
hamper a good back workout.
During pulldown and chinning
type movements, make sure
your elbows are pointing straight
down towards the floor at the
point of contraction. If not, you
may as well be performing a
row. During rowing movements,
keep your shoulders down and
back towards your hips during
the contraction to ensure you
keep the traps out of the exer-
cise as much as you can. Also
during rows think about driving
your elbows back and squeezing
the shoulder blades together as
much as you can.
I also recommend the use of
lifting straps when training back
as no matter how proper your
technique is, your grip is always
going to be a limiting factor when
training back, especially on your
heavier ‘all out’ sets.
So, how do I set up a back
training session? I would work
on a template set-up rather than
following a set programme, as
this provides variety, avoids
hanging around waiting for equip-
ment and allows self-regulation.
I usually like to start a ses-
sion with some form of ‘stif’ arm
pulldown (you can use a dumb-
bell or machine pullovers also).
This isolates the back without
involvement so that if the
arms do come into following
exercises, it’s not so critical as
the back is already fatigued
and should receive maximum
stimulation, although our form
will still be good…right?
Next up will usually be some
pull down movements with a
variety of grips used from
session to session. The back
muscles are pre-fatigued at this
point and are now ready for
some heavier work. Remember,
elbows pointing down towards
the floor as we will be proceed-
ing onto rows next.
Now we can put in a heavy
rowing movement and start to
train somewhat explosively.
Rows are where the magic hap-
pens for the back as we can get
into the lats to give you that ‘v ta-
per’. A lot of people say that rows
give you thickness and make
sure you perform your pulldowns
for width. I say… ‘nonsense!’
Rows will give you both thickness
AND width. You never see a thick
back that hasn’t got a good level
of width, but you do see wide
backs with no real thickness, the
moral of the story is?...ROW! Use
a variety of rows, with difering
rep ranges, grips and tempos;
there are many great exercises,
and I’ll give you an example tem-
plate at the end of this article.
‘You haven’t mentioned chins?’,
I’m glad you asked that! This is
precisely where I like to place
chins in a training session- dead
last! Let me explain…
I’ve seen many people start a
back session with chins, straight
away you are starting with your
bodyweight and I can almost
guarantee these will be rushed
reps and the biceps will receive
the vast proportion of the work.
Aim to do chins last to ensure the
back gets the lion’s share of the
stimulation. Another tip for those
that find chins difficult is, imag-
ine you are pulling the bar down
rather than pulling your body-
weight up. Try it, and you might
like it!
I’m not a massive fan of dead-
lifts or rack pulls for back and to
explain why would take a whole
article in itself, I’ll leave you with
this. What joint moves the most
on a deadlift and rack deads?
Your hips. It then stands to
reason that the primary muscles
required to complete a deadlift
are those that move your hips
and they are not the muscles
that move the upper back. I’m not
saying the deadlift is a danger-
ous exercise, I just don’t rate it as
a movement to build your upper
back, but that’s my opinion.
Without further ado, below is
a typical back training template
that I would complete myself or
give to one of my clients:

EXERCISE SETS REPS NOTES

Choose from stif-arm
pulldown, dumbbell or
machine pullover.
Pull-downs. Wide, narrow or
parallel grip.
Choose from barbell,
machine or dumbbell rows.
Chins. Any grip you like.
4-6, with the first 2-3 being
counted as warm-ups.
3-4. With the first being a
‘feel’ set and the next all
working sets.
5 +. Increase the weight
each set. Although 2 may be
enough some weeks, you
may get more on others.
1 +. Anything will be a bonus!
0-15. Keep the rep The last 2-3 sets should be
range constant and to failure. Controlled reps
increase the weight with a good 2 sec squeeze
each set. in the contracted position.
8-10. Ensure a good 3 sets to failure, with a drop
stretch at the top and set on the last.
engage the scapula.
6. Explode from a When 6 reps can’t be
dead stop on every completed perform a drop
rep. Stimulate the fast set, performing every
twitch fibres. weight to failure back to
your starting point.
As many as possible! Keep your body vertical.

JUNE 2018 | FLEX 101

102 FLEX | JUNE 2018
 TIME
FOR A
CHANGE!
EVERYTHING EVOLVES, AND MOST OF
THE TIME IT’S TO MAKE OUR LIVES
EASIER AND MORE COMFORTABLE,
AND THAT APPLIES TO ALL ASPECTS
OF OUR LIVES.

/// BY SAV KYRIACOU /// PHOTOGRAPHS BY HARPENDEN STUDIOS

PHOTO CREDITS: iSTOCK

I
would like to start this article
by explaining why I want this
to happen and why it has not
yet happened, and whether it
looks as if it’s going to happen
anytime soon. Confused? I’m
talking about the way in which
we have been training since
the 1940’s.
Other sports have evolved,
progressed and have been made
better for the athletes and specta-
tors alike. But our sport is dying and
looked upon as a joke by some,
which is not good.
I know that changes have come
along that are supposed to be all
about body development and
muscular development but, in
reality, these are not helping us to
evolve.
104 FLEX | JUNE 2018
What I’m talking about is training
to stimulate muscle growth for
everybody, not just for those that
want to compete, but also for those
who are just doing it for their own
personal goals.
Everybody is training and follow-
ing methods that are so old, illogical
and unscientific and we should all be
laughing at ourselves! Firstly, just so
you can understand what I’m trying
to say, we need to take a look back
in history at our sport and learn why
we do what we do in the gym, day
in, day out, worldwide and where
and how it all began.
Where It All Began
It all started in the 30’s and 40’s in
Olympic weightlifting clubs in the
USA and Europe. Especially after
the Second World War, men began
training with weights as they had
more time and money, but where
did they do this? In weightlifting
clubs by first doing Olympic lifting
and then slowly starting to
introduce exercises for individual
body parts. In doing so, some of the
exercises were done incorrectly
and executed poorly because they
were using the same methodology
that they initially learned from
weightlifting, primarily using too
much momentum and explosive-
ness, which is the complete
opposite to how exercise to
stimulate muscle and increase
muscle growth should be done.
Every single champion in the USA
and Europe up to the late 1950’s
came from an Olympic lifting
background. In reality, the only
common ground we have with
Olympic lifting is the bar and the
weights ‘nothing else!’ We are two
entirely different entities and
different sports.
The first thing that should be
taught when we start training with
weights, is that to build muscle
requires the elimination of
momentum and explosiveness in
the execution of all movements. We
should eliminate any outside forces
from helping the muscle to lift the
weight. But instead, we seem to do
the complete opposite.
Evolving in the Sport
I have been a gym owner for 33
years and spend about 15 hours a
day in my gyms. If what I have seen
and done myself for years is so
wrong and if I am wrong in what
I believe now, then why are athletes
spending so much effort and time
training yet achieving so little?
Something is very wrong, and I’m
talking about ordinary people with
average genetics and with no use of
other methods (and we all know
what I’m talking about). Athletes with
exceptional genetics should not be
used as the rule for training method-
ology. I have seen many big guys
perform movements utterly wrong
over the years. They do so many
things wrong with their training but
yet still improve. The exception
should not be the rule. For every
100 athletes that train, you will see
one or two who are genetically
more superior than the average
Joe Bloggs who trains to increase
his muscle size. When I say superior
genetics, I mean everything, not
just the muscle structure but the
digestive system, endocrine system
and nervous system also. All that
combined and the desire to be the
best will make a champion.
The other reason that our sport
has not evolved for the better is
the use of (you know what). These
substances have made it easier up
to a point, making wrongdoings into
‘OK’ doings. For example, what
happens is that to stimulate the
muscle for increased hypertrophy
(meaning increased muscle size),
trainers have been doing a lot more
exercises and a lot more sets,
basically volume training. A normal
person cannot recover from that
type of workout, unless he was sup-
plementing his body with (you know
what), so his training will be going to
waste, or for argument’s sake, let’s
say someone did recover from that
workout, the other problem that
would occur is that nearly every-
body does volume training.
This leads to them having less
energy to train another body part
that day, which means they will end
up training the same muscle group
not as often as they should, so the
muscle will go back to its previous
size and strength. You should be
doing one body part once every
seven days.
The argument again is that you will
get individuals that get away with it.
Well, that argument does not hold
water because we have no idea
what they are supplementing their
bodies with. The more muscle you
develop, the more stress it puts on
the body because you have to train
to maintain that muscle and to build
more muscle. It has been proven
that after four days the muscle will
go back in size and strength to
where it was previously.
If you trained with more precision,
you would not have to do volume to
stimulate growth, you could do far
fewer sets and exercises to achieve
the same maximum stimulation, so
you would have more energy, time
and nervous energy to do other
body parts on the same day. This
means that you could train each
muscle group more frequently,
which would result in more gains
in the long run.
The Majors of Training
This is just part of the process of
building muscle in the 21st century.
The major parts have to be done
correctly at all times. Execution of
the movement and volume of
training, which is basically how
much and how often you train each
body part. Get one of these wrong
and not a lot will happen.
Nutrition and supplementation
are important but nowhere near
as essential as the training that
you do in the gym day to day.
The problem is trying to change
people’s ideology in the way they
train, especially when they have
been training a certain way for so
long. They end up so comfortable
with training that way, that it makes
it impossible to change. I will go
into much more detail regarding
changing the way we should be
training in my next article. I will be
giving a series of seminars at my
gyms in Bethnal Green, Enfield
and Orpington.
The seminars will be free of
charge, and I will be able to answer
your questions also and elaborate
and demonstrate my ideas and
methods.
Keep strong and healthy!
Sav Kyriacou
JUNE 2018 | FLEX 105
 Brandon
Curry
106 FLEX | JUNE 2018
for Bi’s This quintet of exercises and
month long arm-training routine will
have you on the path to bigger biceps by
the time summer rolls around.
BY JOE WUEBBEN / PH OTO G RAPHS BY PER BERNAL

JUNE 2018 | FLEX 107

 HAT WE KNOW
from recording the
training habits of
physique cham-
pions for the past
30-plus years at
FLEX is this: Bigger biceps are the
product of basic curling movements
performed hard and heavy.
To help grow your guns, we selected
five staple exercises (two variations
of the barbell curl, two cable curls,
and a dumbbell hammer curl on an
incline bench) and combined them
with moderate rep ranges (from eight
reps up to 20), sets to failure, and a
dash of intensity-boosting techniques
(dropsets and rest-pauses).
Modelling the biceps moves is pro-
fessional bodybuilder Brandon Curry,
whose pipes are as impressive as
anyone’s in the IFBB Pro League. Fol-
low the two biceps routines as writ-
ten, pound ample protein, and get the
rest required for your body to grow
(consistent quality sleep every night),
and you can reinvent more impressive
pipes of your own.

BICEPS
POINTERS
■ Perform the below two workouts
every week for four to six weeks,
with at least 72 hours between
Workout 1 and Workout 2.
■ These are biceps-only workouts that
can be combined with other muscle
groups—for example, performed after
back on a back and biceps day, after
chest on a chest and biceps day, or Workout 1 Workout 2
with triceps on an arms day. EXERCISE SETS REPS EXERCISE SETS REPS

■ For all exercises, take the first one Barbell Curl 3 10

Barbell Curl 4 8
or two sets close to failure and the (EZ-bar) (straight bar)
last two sets to full muscle failure.
■ After four to six weeks of doing these Prone Incline 4 12 Prone Incline 3 15
Barbell Dumbbell
workouts, change up your exercises Hammer Curl
Spider Curl
and rep counts, and consider training
biceps only once a week for the next High-cable 4 15 EZ-bar 3 20
month or so. Curl* Cable Curl*
■ Limit rest periods to no more than *Perform 1 to 2 dropsets on the *Perform 1 to 2 rest-pauses on the
60 seconds between sets. last set. last set.

108 FLEX | JUNE 2018

BARBELL CURL
■ TARGET POINT: Biceps long and
short heads.
■ ACTION: Stand holding a barbell
(either a straight bar or an EZ-bar)
with a shoulder-width grip and your
arms extended hanging down toward
the floor. Keep your knees slightly
bent. Keeping your torso erect (don’t
lean back while lifting the weight),
contract your biceps to curl the
weight up. Make sure your elbows re-
main at your sides throughout—don’t
let them flare out or lift up. Slowly
lower the weight to the start position.
■ TRAINING TIP: Take a closer grip
(hip width or closer) to place more
emphasis on the outer biceps head
(which constitutes the “peak” of the
biceps) and a wider-than-shoulder-
width grip to place more emphasis
on the inner head.
JUNE 2018 | FLEX 109
Brandon’s
Biceps Wisdom
Words of advice from a guy who, judging by the photos you see
here, obviously knows a thing or two about building big arms.

SPLIT DECISION FAST AND FURIOUS

“In the past, I hit biceps after chest
or back, but lately I’ve been training
them with triceps on a separate day
reserved just for arms. Pumping bi’s
and tri’s together stretches the fascia,
which, I believe, contributes to greater
growth. If triceps are lagging, hit them
before biceps so that you can blast
them with intensity while your energy
levels are high.”
“I tend to train my arms pretty quickly.
I don’t rest much between sets—
maybe 30 to 60 seconds. This is be-
cause biceps and triceps are smaller
muscle groups that don’t tax the
heart a lot. So there’s really no reason
to rest, other than to regain enough
strength to perform the next set.
A minute is more than enough
time to accomplish that.”

110 FLEX | JUNE 2018

PRONE INCLINE BARBELL
SPIDER CURL
BRANDON CURRY
■ Birth Date: Oct. 19, 1982
■ Height: 5'8"
■ Weight: 265 lbs (off-season);
255 lbs (contest)
■ Residence: Nashville, TN
■ Career Highlights: 2017
Arnold Classic Australia, 1st;
2017 Ferrigno Legacy
Pro, 1st; 2017 New Zealand
Pro, 1st; 2015 Toronto Pro
Supershow, 1st; 2013 Arnold
Classic Brasil, 1st; 2011 Mr.
Olympia, 8th; 2008 NPC USA
Championships, heavyweight
and overall winner (earned
pro card)
■ TARGET POINT: Biceps short head.
■ ACTION: Lie facedown (prone) on an
incline bench holding a barbell straight
down toward the floor with your palms
facing your head (supinated wrists).
Keeping your upper arms in a fixed
position perpendicular with the floor,
contract your biceps to bend your
elbows and curl the bar upward.
Squeeze your biceps for a count at the
top, then slowly lower back down to
full elbow extension.
■ TRAINING TIP: Spider curls can
also be performed with dumbbells,
either both arms at a time or
alternating one at a time.
JUNE 2018 | FLEX 111
112 FLEX | JUNE 2018
HIGH-CABLE CURL
■ TARGET POINT: Biceps short head.
■ ACTION: Attach handles to high pulleys on either side
of a cable-crossover station. Stand directly in the middle
of the station, grab the handles, and begin with your
arms extended out to the sides so that your body forms
a T. Keeping your body and upper arms still, bend both
elbows simultaneously to curl the handles in toward
your head as far as possible. Squeeze the contraction
for a count at the top, then return to the start position.
■ TRAINING TIP: For a stronger
contraction, at the top of each rep, turn your palms so
that they face behind you, and squeeze.

JUNE 2018 | FLEX 113

PRONE INCLINE ■ ACTION: Lie facedown (prone)
DUMBBELL on an incline bench holding a pair of
dumbbells hanging straight down
HAMMER CURL toward the floor with your palms
■ TARGET POINT: Biceps long head, facing each other (“hammer” posi-
brachialis. tion). Maintaining the hammer position
(don’t turn your palms up at any time)
and keeping your upper arms station-
ary, curl the dumbbells up in unison
as high as possible. Squeeze the
contraction for a count, then slowly
lower back down.

114 FLEX | JUNE 2018

■ TRAINING TIP: Focus on
driving the dumbbells up to
the front of your shoulders
on every rep.

EZ-BAR
CABLE CURL
■ TARGET POINT: Biceps long and
short heads.
■ ACTION: Secure an EZ-bar
attachment to a low pulley cable.
Stand a foot or two in front of the
weight stack and grasp the bar with
a shoulder-width grip. Begin with
your arms extended toward the floor
and your knees slightly bent. Keeping
your elbows in at your sides, curl the
weight up as far as possible. Squeeze
the contraction for a count at the top,
then return to the start position.
■ TRAINING TIP: At the top of each
rep, lift your elbows a few inches
as you squeeze your biceps muscles
to accentuate the contraction.

JUNE 2018 | FLEX 115

116 FLEX | JUNE 2018
Enroll now and get
ready to graduate BY JOE WUEBBEN

magna cum muscle.

building on the gains of

the previous one. But just
cutting back on the volume
in a workout isn’t enough to
ensure recovery. You have
to be careful about exercise
selection, too.
While muscles respond
well to being worked often,
the joints can resent it big-
time. Doing heavy bench
AS IS TRUE that with almost any skill, the more you presses one day followed
do it, the better you get at it. This is especially by shoulder pressing and
true for lifting—the more frequently you train dips on other days will be
a muscle, the faster it’s going to respond by hell on your rotator cuffs.
To train often and safely,
growing. So if you’ve ever trained only one or you need to pick mainly
two body parts in a session—totalling only one joint-friendly exercises
or two sessions for that area in a week—prepare and keep recovery in mind,
to switch to a full-body, high-frequency routine and that’s why you’ll see
various chest-supported
that will bring gains at mind-blowing speed. rowing movements and
body-weight exercises in our
programme.
Training the whole
The problem with high- chance to be exposed to body in each session will
volume body-part splits the training stimulus ensure you make balanced
is that they beat your again sooner,and that’s gains and work the same
muscles into the ground. blowing an opportunity muscles four different times
For instance, if your chest for growth. in a single week. Think about
day contains five or so To train a muscle more it: If you were hitting your
different exercises, your often, though, you have arms once a week, that’s 52
pecs will need several to reduce the work you arm workouts a year. If you
days to recover before give it in a single session, start hitting them four times
they can be worked again. but that’s OK. Instead of a week, that’s a whopping
It’s great to train a muscle working your chest with 208 arm workouts per year.
from all the angles and 12 sets in one session, Do you think your arms
improve its work capacity, you might do 12 total sets might be bigger after that?
but going so long between over the course of a whole That was a rhetorical
workouts robs it of a week, with each session question.

JUNE 2018 | FLEX 117

 6-Week MONDAY
WORKOUT A

Programme EXERCISE

Chest-
supported
Dumbbell Row
SETS

3
REPS

*
REST

90 sec.

Alternate with
Cable Bench 3 * 90 sec.
YOU’LL TRAIN FOUR days a week on a rotating schedule. So
Press
you’ll do Workouts A through C Monday through Thursday, and
then you’ll repeat the cycle with Workout A again on Saturday. Bulgarian 2 * 90 sec.
(You’ll pick up next Monday with Workout B.) Split Squat
Alternate with
Each workout consists of exercises that are paired and alter- Lateral Raise 3 * 90 sec.
nated, so you’ll do one set for the first exercise in the pair, then
rest, and then you’ll do a set for the second exercise, rest again,
and repeat until all sets for that pair are complete. TUESDAY
WORKOUT B
EXERCISE SETS REPS REST

Pull up (or Lat 3 * 90 sec.

Pulldown)
Alternate with
Feet-elevated 3 * 90 sec.
Push-up

Barbell Hip 3 * 90 sec.

Thrust
Alternate with
Chest- 3 * 90 sec.
supported
Rear-delt
Raise

THURSDAY
WORKOUT C
EXERCISE SETS REPS REST

Chest- 3 * 90 sec.
supported
Row (palms up)
Alternate with
Decline 3 * 90 sec.
Bench Press
O P E N E R : P E R B E R N A L . T H I S PAG E A N D O P P O S I T E : P E R B E R N A L

Front Squat 3 * 90 sec.

Alternate with
Neutral-grip 3 * 90 sec.
Front Raise

*In Weeks 1 and 2, begin every set of every

exercise with a 5-second static hold. That means
you’ll hold a certain point in the range of motion
for that lift. (See the exercise descriptions for how
to do this for each lift individually.) Immediately
Pull-up/Lat Pull down afterward, perform 5 full-range-of-motion reps.
Pull yourself up (or the bar down) Rest 10 seconds and perform a 4-second hold,
followed by 4 full-range reps. Rest 10 more
until your chin is over it and the
seconds, do a 3-second hold, then 3 reps. All the
bar is nearly touching your col- above equals 1 set.
larbone. Hold this position. In Weeks 3 and 4, do a 6-second hold and
6 reps; work down to a 4-second hold and 4 reps.
In Weeks 5 and 6, do a 7-second hold and 7
reps; work down to a 5-second hold and 5 reps.

118 FLEX | JUNE 2018

 Front Squat
Stand with feet shoulder-width
apart and toes turned slightly
out. Rest a barbell across
your shoulders and then squat
down until the bottom of your
thighs are below parallel.
Hold this position.

JUNE 2018 | FLEX 119

 Chest-supported
Rear-delt Raise
Set a bench to a 45-degree angle
and lie with your chest against it.
Grasp a dumbbell in each hand
and raise the weights up until your
upper arms are parallel to the
floor. Hold that position.

C H A R L E S L O W T H I A N. O P P O S I T E PAG E : I A N S PA N I E R

120 FLEX | JUNE 2018

ARM AND CALF SPECIALISATION
IF YOU WANT to target your arms and/or
calves for extra growth over our six-week
programme, follow this plan:
Perform chest-supported incline dumb-
bell curls, triceps pushdowns, and single-
leg calf raises, one after the other, for
three total rounds, twice per week
after any two workouts. Be sure to
rest 60 seconds between exercises.
Also note that these exercises are
done the same way as all the others,
alternating isometrics with full reps.
Neutral-grip
Front Raise
Hold dumbbells with your
palms facing each other
and raise them up to eye
level at a slight angle from
your torso so your arms
form a Y shape.

JUNE 2018 | FLEX 121

 K EV I N HORTON

122 FLEX | JUNE 2018

Bulgarian
Split Squat
With a barbell on your back,
rest the top of one foot on
a bench behind you. The
bench should be at lunge
length so that, when you
descend, your front knee
doesn’t travel in front of
your toes. Keep your torso
vertical and lower your body
until your rear knee nearly
touches the floor—hold this
position. On your reps, come
up until you’re standing tall
after each descent. Perform
all your reps on one leg and
then repeat on the other
side immediately.

JUNE 2018 | FLEX 123

 Chest-
supported Row
Lie down on a bench
and grab the handles of
the T-bar machine. Row
the handles toward your
stomach until your elbows
are past your torso. Hold
this position.

PER BERNAL

124 FLEX | JUNE 2018

 Triceps
Pushdown
Perform
pushdowns with
a rope handle
attachment. Hold
the extended
position.

JUNE 2018 | FLEX 125

WABBA PORTUGUESE
NATIONALS S H O W R E P O R T
T
he Estoril Casino
is no stranger to
excitement and
emotion. During the
Second World War, it was
reputed to be a gathering
point for spies, dispossessed
royals and wartime
adventurers and was the
inspiration for Ian Fleming’s
James Bond 007 novel
Casino Royale.
126 FLEX | JUNE 2018
SERGIO LIMA TAKES THE
PORTUGUESE NATIONALS!
/// BY TREVOR CHUNG /// PHOTOGRAPHS BY PROIMAGETEAM
The Casino has most recently
been the home of WABBA Portugal
and this was the second year that
WABBA Portugal have held their
National Championship here.
WABBA Portugal have grown in
strength and depth these last few
years, having produced some great
athletes such as Hercules Olympia
Winners Ruy Rodrigues and Diana
Marques, and is also the home of
Miss Fitness Universe Diana Cor-
reira. With that and a whopping
€25,000 prize fund, this year’s
Nationals was full of expectation
and certainly did not disappoint.
In the opening class, Andre Alves
returned to successfully defend his
Portuguese Men’s Model title. André
is a tremendous athlete that has the
right combination of aesthetics for
the class, he had the overall look to
hold off stern challenges from
Gonçalo Diogo Oliviera and Renato
Marques in the -175cm version of
this class. In the over -175cm Men’s
Model Class Gonçalo Ricardo was
the victor in a tough battle with the
highly conditioned Sanduça Gomes.
Miss Model winner Ana Sofia
Barros displayed the beauty aspect
that is so important in this class to
overcome the challenge of the more
conditioned and more experienced
Silvia Tatiana Almeida. Times like this
are a test for the judges as much as
the competitors as they strive to
adhere to the subtle differences in
criteria which are so important to
keep these fitness classes from
blending into one.
Persistence and hard work paid
off for the respective -175cm Men’s
Fitness and for -175cm Men’s
Physique Winners: Filipe Marques
and Francisco Soares who both
came and took home the titles that
JUNE 2018 | FLEX 127
 had eluded them last year. The same
went for the beautiful Andreia
Robalo who took first place in the
Miss Bikini -165cm and Road to
Universe Miss Model Winner
stepped up to Bikini +165cm to take
a strong second place to Marianna
Saraiva. It was Andreia that
emerged as the emphatic Overall
Women’s Beauty Winner; Andreia
has continuously improved over this
last 12 months and will be a serious
contender for the Pro Card at the
WABBA World Championship in
Vicenza in June.
Medium Men’s Physique Winner
Claudio Vieira took the Overall Men’s
Fitness title over Francisco Soares
who was overwhelmed with second
to the 2017 Mr Universe runner up.
The Miss Shape class brought a
couple of new stars to the federa-
tion, WABBA newcomers Ana Sofia
Almeida and Tania Barrocas edged
Miss Universe 3rd placer Nadia
Mesquita and showed that Portugal
really mean to carry on where they
left off with the IFBB in this class as
did Miss Fitness Universe Champion
Diana Correira who came today to
show that she is not taking her foot
off the gas in the run up to the
Hercules Olympia and 2018 World
Championships.
After the interval, drama struck as

128 FLEX | JUNE 2018

Wilson Silva, one of the front
runners in the Classic Bodybuilding
-175cm class collapsed halfway
through the compulsories. Fortu-
nately, Wilson was OK after taking
on some water and sugar and
emerged to perform a great routine.
Wilson showed great sportsman-
ship, deep down he knew that he
had beaten himself on this occasion,
it’s a lesson to be learned: it doesn’t
matter how good you look if you’re
not going to survive the pre-judging!
Classic Bodybuilding +175cm
winner Heliodoro Neves is just one
of those guys that must just have
hollow bones. He has a solid dense
muscular physique that would not
be out of place in a height class and
put in a great posing display in his
routine and throughout the
compulsories to cruise to victory.
In the Miss Wellness class the
popular Soraia Marques edged
the win over Solange Paulini who
took second for the second year
in a row.
Masters winner Joåo Pedro
Marques’ amazing condition and
symmetry put him head and
shoulders above everyone in the
Masters O40 class and Junior
sensation Luis Prata also took a
comfortable win in the U24 class.
Telco Albino brought the right
package to beat the mass of runner
up Miguel Pinto in a very close
contest for the -170cm title. Telco’s
JUNE 2018 | FLEX 129
condition and lines were considered
enough by the judges to give him the
win over Nuno’s mass and balance
with the complete package of Paolo
Ricardo Martins winning him the
-175cm title.
Two UK residents took the
respective Tall and Extra Tall
classes; Saxon Gym Manager Sergio
Lima out massed the competition to
take the Tall Class title as did 2013
Mr Universe Rob Reinaldo both of
who are Portuguese Nationals.
Winning the national title for these
two athletes in their country of birth
is an important honour for both of
these great athletes but there could
only be one overall winner and
Sergio’s overwhelming mass and
balance was the defining factor.
This is bodybuilding and mass like
Sergio’s is difficult to ignore.
We will be back in Estoril for the
WABBA International Universe this
November where we will see the
biggest WABBA contest of all time.
WABBA Portugal are expecting over
400 athletes from WABBA’s 56
countries and Team GB will be taking
their biggest ever team.

130 FLEX | JUNE 2018

 JUNIOR U24
1. Luis Prata
2. Leandro Oliveira
3. Bruno Vaz

BODYBUILDING -170CM
1. Telco Albino
2. Miguel Pinto
3. Daniel Cardoso

BODYBUILDING -175CM
1. Paulo Ricardo Martins
2. Cleovandy Junior
3. Eduardo Almeida

BODYBUILDING -180CM
1. Sergio Lima
2. Joåo Pedro Marques
3. Ricardo Mestre

BODYBUILDING + 180CM
1. Rob Reinaldo
MISS BIKINI +165CM 2. Sérgio Amaro
1. Mariana Saraiva 3. Joaquim Guerreiro
2. Eleana Pogor
3. Ana Isabel Martins COUPLES BODYBUILDING
1. Nelson Silvestre/ Soraia Marques
MEN’S PHYSIQUE -170CM 2. Pauli Santos/ Diana Correira
1. Claudio Vieira
2. Arthur Carvalho OVERALL MEN’S FITNESS
3. Nicodemos Junior WINNER
Claudio Vieira
MEN’S PHYSIQUE -180CM
1. Francisco Soares OVERALL BEAUTY WINNER
2. Yurily Shyyan Andreia Robalo
3. Pedro Correira
Results: MEN’S BODYBUILDING
MEN’S PHYSIQUE +180CM OVERALL WINNER
MEN’S MODEL -175CM 1. Carlos Candé Sergio Lima
1. Andre Alves 2. Michel Arencibia
2. Gonçalo Diogo Oliviera 3. José Manuel Ramos
3. Renato Marques
MISS FITNESS
MEN’S MODEL +175CM 1. Diana Correira
1, Gonçalo Ricardo 2. Daniels Sousa
2. Sanduça Gomes
3. Francisco Ricardo CLASSIC BODYBUILDING
-175CM
MISS MODEL 1. Andrei Pogor
1. Ana Sofia Barros 2. Diogo Revez
2. Silvia Tatiana Almeida 3. Ermelindo Faca
3. Filipa Morgado
CLASSIC BODYBUILDING +
MEN’S FITNESS -175CM 175CM
1. Filipe Marques 1. Heliodoro Neves
2. Jo o Aguiar 2. Jo o Teixeira
3. Filipe Viera 3. Paulo Mestre Santos

MEN’S FITNESS + 175CM MISS WELLNESS

1. Ricardo Nascimento 1. Soraia Marques
2. Vasco Pessoa e Costa 2. Solange Paulini
3. Rodrigo Aguilar 3. Alianne Oliviera Costa

MISS BIKINI -165CM MASTERS O40

1. Andreia Robalo 1. Joåo Pedro Marques
2. Ana Patricia Silva 2. Nuno Figueira
3. Ana Galamba 3. Paulo José Martins

JUNE 2018 | FLEX 131

2018 PCA SAXON
CLASSIC SHOW REPORT
W
ith around 250 HELD ON BY RYAN ALEXANDER
competitors this 8TH APRIL 2018 AT THE
was the most LICHFIELD GARRICK,
significant Saxon
STAFFORDSHIRE “THE
Classic to date. Year on year
the registration numbers SAXON” YET AGAIN
have gone up & as usual, the MAINTAINED ITS PLACE
theatre was bursting at the AS THE PCA’S SELL OUT
seams with athletes & audi- OPENING SHOW.
ence alike.
From the first class to the last, the
Karen
atmosphere was electric.
Gibson
The Saxon Classic has always set
out to be a statement of intent in the
short but meteoric rise of the PCA-
it did that decisively at Lichfield.
Interest, attendance & involvement
is now increasing daily on this
relative newcomer Federation. It’s
impossible to argue that the PCA is
now firmly cemented in place as the
United Kingdom’s largest bodybuild-
ing and Fitness Federation.
As usual, the PCA fare of a
beautifully presented backdrop with
great lighting, sound systems & an
overall presentation second to none
highlighted how far this Federation
has come in such a short time.
The PCA blueprint is proving to be
perfect for giving athletes & specta-
tors precisely what they want.
Everyone was entertained by a A testament to the quality was the All classes displayed great talent
tremendously high standard of overall winners Andy Scott and Jade and pleasingly some previously
competition & given the high Muzoka who both shone through as unknown athletes brought a
numbers. Stage time was at a exceptional from the moment they magnificent package to explode
maximum. entered the stage. onto the scene with.
There was the usual variety of Andy and Jade are both stars in Particularly impressive was the
great physiques & categories on the making and are expected to Junior Bodybuilding Class- all of
display, including a stellar Ladies challenge for top honours at the them demonstrating an incredible
Trained Figure Category. British Finals in October. degree of potential for the future.

132 FLEX | JUNE 2018

 Maria Ozzy
Kehoe

Venessa Babajide
Nicola Bankhole

JUNE 2018 | FLEX 133

Tomasz Marcin Lorna
Giza Pulik Rogen

Classic
1. Marcin Pulik
2. James Maxwell Ladies Toned Figure
Juniors Bodybuilding 3. Calvin Taheri 1. Lorna Rogen
1 – Tomasz Giza 2. Natalie Crockford
2 – Jake Clark 3. Samantha Hawkins
3 – Jack Jones Paul
Betts
Molly
Isaacs
Charlie
Paul

Disability
1. Paul Betts
2. Matt Elsonç
First Timers Bodybuilding
1 Robert Harnernik Masters Over 40
2. Charlie Paul 1. Tommy Staunton
3. Jody David Hopwood 2. Mariusz Zwolinski

Novice Masters Over 50 Ladies Athletic Figure

1 Philip Staplehurst 1. Baz Paterson 1. Molly Issacs
2 Edward Bailey 2. William Perkins 2. Kim Johnson
3 Tomasz Zielinski 3. Paul Thomas 3. Katie Feuvre

134 FLEX | JUNE 2018

 Craig
Smallman

Men’s Physique Short

(178cm and Under)
1. Craig Smallman
2. Henry
3. Julian Astbury

Men’s Physique Tall

(over 178.1cm)
1. Kirk O’Brian
2. Sam Robinson
3. Kiran Bassan

Master Men’s Physique

1. Steven Harrison
2. Rhuhel Ahmed

Karen Patryk Moses

Gibson Odunmbaku

Ladies Trained Figure Juniors Men’s Physique Muscle Model

1. Karen Gibson 1. Patryk 1. Moses Odunmbaku
2. Vanessa Nicola 2. Mark Williams 2. Dino Portelli
3. Teresa Withers 3. Ben Smithson 3. Daniel Roche

JUNE 2018 | FLEX 135

 Natalie Megan
Standley Glynn

Junior Bikini Toned

1. Paulina Uselyte
2. Megan Glynn
3. Lucy Sirvinskas

Ladies Bikini Toned Short

(under 164cm)
1. Kerry Till
2. Beth Brannan
3. Fieur Ward

Gemma
Roberts

Ladies Bikini Masters

1. Gemma Roberts
2. Natalie Standley
3. Sara Harley

Ladies Bikini Toned Tall

(Over 164.1cm)
1. Gemma Stanley
2. Asenta Karpik
3. Julia Blomquist

136 FLEX | JUNE 2018

Ladies Bikini Trained
1. Jade Muzoka
2. Shay Aminzadeh
3. Katy Trewartha

Mr Class 4
1. Kriss Miles
2. Brett Smith

Mr Class 3
1. Don Valley
2. Conner Bendchen
3. Esa Pimia

Sergio
Lima

Mr Class 2
1. Sergio Lima
2. Lee Bannister

Mr Class 1
1. Andy Scott
2. Lee Chambers
3. Kingsley Tomlinson

Ladies Overall Men’s Overall

Winner Winner
Jade Muzoka Andy Scott

JUNE 2018 | FLEX 137

 COMPETITION CALENDAR

2018 SHOWS

MP UNIVERSE October 28th

VENUE: The Alban Arena, St Albans, Hertfordshire AL1 3LD

PCA BODYPOWER May 11th-13th BIRMINGHAM

NORTH EAST May 19th NEWCASTLE

TNT CLASSIC May 20th EXETER

HAMPSHIRE June 2nd ALDERSHOT

MUSCLETALK June 16th KETTERING

EAST ANGLIA July 1st NORWICH

THE INTERNATIONAL
MANCHESTER September 9th MIDDLETON CHAMPIONS CUP Sunday May 13th BODYPOWER
BIRMINGHAM
MIDLANDS September 16th BIRMINGHAM
THE HERCULES
CUMBRIA Date TBC Shortly CARLISLE
OLYMPIA Saturday May 26th THE VENUE
THEATRE, MK.
LONDON Date TBC Shortly THE AMATEUR
GRAND PRIX Saturday September 15th TOWNSGATE
WELSH Date TBC Shortly THEATRE,
BASILDON.
JP GRAND PRIX Date TBC Shortly THE KINGS OF
THE NORTH Saturday October 20th CARRIAGEWORKS
JERSEY October 7th CHANNEL ISLANDS THEATRE, LEEDS
THE RHINO Sunday November 4th STAMFORD CORN
FINALS October 13th-14th BIRMINGHAM CLASSIC EXCHANGE,
STAMFORD
PCA WORLD THE UK
CHAMPIONSHIPS Date TBC Shortly CHAMPIONSHIPS Saturday November 24th RILEY-SMITH HALL,
TADCASTER.

UK ULTIMATE PHYSIQUES
UKUP BODYPOWER CLASSIC May 11th
(Pro Qualifier)
WUP ULTIMATE PRO
BODYPOWER CLASSIC May 13th
UKUP SCOTTISH CHAMPIONSHIPS June 10th
WUP WORLD CUP INVITE ONLY July 29th
UKUP WELSH/SW CHAMPIONSHIPS August 11th
UKUP SOUTHERN CHAMPIONSHIPS September 9th
RIUP IRELAND CHAMPIONSHIPS
(Pro Qualifier) September TBC
UKUP NORTHERN CHAMPIONSHIPS October 6th
UKUP BRITISH FINALS (PRO QUALIFIER) October 20th

138 FLEX | JUNE 2018

You Asked,
They Answered!
Despite being
homeless at one
point, William
Bonac persevered
and is now one of
the top bodybuild-
ers in the world.
WILLIAM BONAC
IFBB Pro League bodybuilder
What is your approach
to overcoming life’s
obstacles?
To start, it’s important to try to make
the most of your present situation in
order to reach your goals. Of course,
life can be tough, and there will be
challenges to face along the way.
There was a point in my life when I
was sleeping in my car as a result of
having lost my job. It was a tough
situation, and what I learned from it
is that you can never give up. I made
it out of my car, and now look at me:
I’m a professional bodybuilder and a
Weider Athlete. It just goes to show:
Where you are now isn’t where you
always have to be. Set a goal and
pursue it, step-by-step, every day.
SHAWN RHODEN
IFBB Pro League bodybuilder
You’ve trained at both
Gold’s Gym in Venice,
CA, and Bev’s Gym in
Syosset, NY. How do the West
Coast and East Coast bodybuild-
ing meccas compare?
Each has different equipment and
atmospheres, but they’re equally as
motivating. Gold’s probably has more
history. Back in the day, it was the
place where all the pros would train.
You go there now, and you see all the
Mr. Olympias on the walls, which is
inspiring. But these days, there are a
lot of pros training at Bev’s, too. I’ll ad-
mit, BEV’S IS SPECIAL TO ME because
it’s always a pleasure to run into fel-
low IFBB Pro League competitors like
Victor Martinez and Juan Morel.
Ask the
Athletes
Have a question for our
Weider Athletes? Ask it on
the FLEX Facebook page
for a chance to see it here.
STEVE KUCLO
IFBB Pro League bodybuilder
Rumour has it that you
were a hockey star
when you were younger.
What did you like about the
sport, and how did you go from
hockey to bodybuilding?
I was a defence man, and I actually
made a hockey hall of fame after
my team won a huge international
tournament called Silver Stick. I loved
to play very physical and hit every
chance I got. I had the mentality of the
old-school enforcer. I loved to protect
my teammates and fight when it was
necessary...and other times when it
PE R B E R NA L; COU RT E SY OF B EV F R A NC I S P OW E R HOUS E GY M
was not necessary. Hockey has turned
into a skill game rather than the old-
school-enforcer style, and that turned
me away from it. I had skill, but the
“tough guys” were going away. Several
guys I played with are now playing in
the NHL. I know that if I had stuck with
it, I could be playing professionally,
too. When I played hockey and football
growing up, I always trained with
weights to be the biggest and strong-
est guy on the ice or field. This is what
brought on my passion for bodybuild-
ing. I saw the gains start to happen,
and I was hooked.
MARCH 2018 | FLEX 00
 Is the Olympia Fixed?
Robin Chang—the man behind Olympia Weekend for the past
15 years—answers controversial reader questions in his new FLEX column.
This month, he talks all about the Mr. O—and he’s not holding back!

By ROBIN CHANG

Is the Mr. Olympia

rigged?
It’s not. We have a system
in place to ensure fair judging. Here’s
how it works: The Olympia is judged
by a panel of 13 judges—11 judges
and two alternates. As a rule, the
three highest and lowest scores are
dropped. So let’s say three judges
score William Bonac in first, three
others score him as fifth, and the
rest give him second place. The first-
and fifth-place rankings would get
dropped, then the remaining scores
are added. As for why Phil Heath
keeps winning? He’s that good! Trust
me, from a business standpoint, hav- Sorry, conspiracy
theorists: The
ing different winners helps sell tick- Mr. O winner isn’t
predetermined.
ets. So there are no “politics” keeping
him in first.
compete or go to the O expo. None What’s going on with
Why don’t people like of that is true. Kai didn’t compete the Amateur Olympia?
Phil Heath? because Kai didn’t want to compete. It For many years, due to politics
If you don’t know Phil, he was his decision. By the way, the expo and corruption within the IFBB Amateur
can come off as cocky and arrogant. is a public event that anyone can at- division, we were limited in where and
But I’ve also noticed a trend where the tend, so that video was made to play how many Amateur Olympias we could
fans turn on multiyear champs, like on the emotions of his fans. hold each year. But since last year’s
Ronnie [Coleman] and Jay [Cutler]. split between the IFBB Amateur and
I think people get tired of seeing the What was the most the IFBB Professional League, we’ve
same person win. From a fan’s per- botched Olympia doubled the number of Amateur Olym-
spective, I get it—it gets boring! decision of all time? pias around the world, including Korea,
When Franco Columbu won in 1981. Kuwait, Spain, and China, to name a few
Rumour has it Kai I love Franco and have a great amount countries. Ultimately this expansion is
Greene wasn’t allowed of respect for him, but he was a great for the athletes and the fans.
to compete in the 2015 mess that year. One of his legs was
Mr. Olympia. True or false? smaller than the other due to a M&F ’S INSIDER
P E R B E R N A L ; D A N R AY

False—and I’m shocked people still
care. It’s very simple: Kai’s contract
with Weider was up, and he threat-
ened to not compete unless we
renewed it. We didn’t. So he claimed
in a video that he wasn’t allowed to
previous injury, and he had a massive
gyno (man boobs)—he wasn’t the best
bodybuilder onstage that night. Most
people, myself included, thought
Danny Padilla was the clear winner,
but he ended up getting fifth.
Robin Chang is the producer
of the Olympia Fitness &
Performance Weekend, the
International Director of the
IFBB Professional
League, and the VP of
events for AMI.

140 FLEX | JUNE 2018

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The Flexicon
New to bodybuilding? Here are all the terms—
for poses, divisions, and other unique elements
of the sport—you need to know.
ABS AND THIGH A hands-behind-the-
head pose in which the competitor flexes
abdominals and one leg.
ARNOLD CLASSIC One of two
esteemed bodybuilding events, held
in Columbus, OH, each March.
BIKINI The least muscular female
division; emphasises beauty.
Jeremy Buendia
has captured four
Men’s Physique
Olympia titles,
including in 2017.
142 FLEX | JUNE 2018
By GREG MERRITT
BODYBUILDING Where the big
boys compete. Contests are
judged on size, shape, symmetry,
and conditioning. Unlike the
amateurs, open pro shows for
men and women have no weight
divisions, so, to steer clear
of the behemoths, lighter men
usually compete in the 212
division.
CALLOUT When the head judge calls
closely matched competitors to the
centre of the stage for side-by-side com-
parisons. Members of the first callout
typically fill out the top places.
CLASSIC MEN’S PHYSIQUE In this
division, aesthetics, symmetry, and lean-
ness are at a premium. Weight limits,
pegged to height, rebuke mass monsters.
CONDITIONING From smooth to
ripped, a measure of leanness.
DEFINITION Visibility of muscles
due to lean conditioning.
DOUBLE BICEPS A pose in which the
competitor flexes both arms, this is the
classic “make a muscle” pose. Struck in
both front and rear versions.
FIGURE Halfway between bikini
and physique, this women’s division
stresses both beauty and muscle tone.
FINALS The second half of a contest,
when routines are performed, more
comparisons are made, and placings
are announced. Usually separate
from pre-judging and held at night.
FITNESS Women’s division with athletic
routines showcasing vigour, balance, and
strength.
IFBB PRO LEAGUE The premier federa-
tion for pro and pro-qualifier contests
around the globe.
LAT SPREAD The back is unfurled to its
widest while hands are on hips. Struck in
both front and rear versions.
MANDATORY POSES Bodybuilding’s
eight required poses, performed
MEN’S PHYSIQUE Aesthetics and
upper-body conditioning are the two
main focuses of this division. Instead
of posing trunks, competitors wear
PER BERNAL
boardshorts. Needless to say, legs
aren’t scrutinized by the judges.
alone and in call-outs. They are: front At 48, Dexter
double biceps, front lat spread, side Jackson is still on
top of his game, as
chest, side triceps, rear lat spread, this most-muscular
pose proves.
rear double biceps, abs and thigh,
and most-muscular. Despite these
names, the entire physique is
always judged.

MOST-MUSCULAR A chest-flexing,
air-hugging pose. An alternate version
is performed with hands on hips.

NPC National Physique Committee.

America’s premier amateur federation.

OLYMPIA The ultimate event

for all divisions. Competitors
qualify by winning pro shows.
Since its inception in 1965, the
Mr. Olympia has been bodybuilding’s
Super Bowl. Phil Heath, winner
of the last seven Mr. Olympias, goes
for a record-tying No. 8 in Las Vegas
on Sept. 14 to 15.

POSEDOWN Near the end of the

finals, this flexing free-for-all happens
between the top bodybuilders.

PRE-JUDGING The first half of a

contest, when competitors strike
their mandatory poses alone
and in call-outs.

RIPPED Extreme definition. Other

terms include peeled, shredded, diced,
and high-def.
ROUTINE A posing or fitness
performance at the finals,
choreographed to music.
THE SANDOW The Mr. Olympia
trophy, modeled after
bodybuilding pioneer Eugen
Sandow (1867–1925).
SHAPE Overall look of a
physique
and how muscles tie together.
SIDE TRICEPS The other mandatory
side pose, in which the arm is straight
down and flexed.
SMOOTH Lacking definition.
SYMMETRY A balance between
muscles, upper and lower body, and
right and left sides.
212 DIVISION Pro bodybuilding class
limited to men weighing no more than
212 pounds. Flex Lewis goes for his
seventh straight 212 Mr. Olympia this
September.
PER BERNAL

SIDE CHEST A one-handed biceps WOMEN’S PHYSIQUE Women’s

pose seen from the side, showcasing division that’s more muscular than
chest shape and size. figure and bikini.

JUNE 2018 | FLEX 143

 144
VITAL STATS

FLEX | JUNE 2018

NAME: Competing in Bikini Tall with PCA at Bodypower
Charly Newton-Coombs
Hoping to receive invitations to both UKUP & PCA British finals for
AGE: the end of the year to then go on and achieve Pro Status
26
WHAT SHE LOVES ABOUT BODYBUILDING:
OCCUPATION: The time in the gym is ME time! Time for me to focus on improving
Recruitment Consultant myself both physically and mentally and the impact it has had on
my life over the last 18 months has been incredible.
TRAINS AT: I have also met so many like minded people it’s great being
Ultimate Fitness Birmingham part of community of people all with the same goals and
fire in their belly.
ACHIEVEMENTS & GOALS FOR 2018:
Competing for the first time ever in Bikini Tall with
PCA UK on 29th May
Competing in Bikini & Female Model with UKUP at Bodypower

/// PHOTOGR A PH BY PHOTOART S BY JAY

/// PHOTOGR APHS BY AK _ ANNAKELLE
DOWNLOAD THE DIGITAL EDITION OF FLEX UK