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 INSIDE THIS MONTH MAY 2018
IN EVERY ISSUE
8 NICK ORTON
FEATURES
20 FIRE-BREATHING PECS WITH FLEX LEWIS
Forge an iron-plated chest with
the Welsh Dragon, 212 Mr. Olympia
Flex Lewis.
30 BODYPOWER- A VISITOR’S GUIDE
FLEX magazine’s editor
Darren Nicholhurst gives you 5 tips
to get the most out of BodyPower’s
10th anniversary expo.
32 BODYPOWER-
THE BUILD UP
Your guide to the biggest expo in the
fitness calendar!
38 THE GIANT
Jamie Christian gives the secrets on
how he built this mountain of muscle.
48 THE HIIT KITCHEN
Mouth-watering meals, prepped
with ease for tasty treats courtesy
of St. Albans based restaurant
The HIIT Kitchen.
60 BIKINI POSE
Posing Pro Emma Hyndman shows how
to look your best in a bikini. Also enter
a competition to win a one to one with
Emma herself.
64 HEALTH AND WELL-BEING WITH
IFBB PRO ROSIE RASCAL
The ‘Rascal’ IFBB Pro Rosie gives
her personal insight on health and
well-being, how it helped her and
how it could benefit you.
74 RISING STAR
Rising star, bodybuilder and male model
sensation Charlie Paul has gone from
grit to great.
74 AGAINST ALL ODDS
IFBB Wheelchair Pro Dan Smith takes
FLEX through a session. This is how
against all odds he became a champion.
A story to motivate any mind.
84
PHOTO CREDIT: JULES GODFREY
CO
COVER PHOTOGRA
O OG APH BY
PER BERNAL
B
10
ROELLY’S
RO ’
MASS
M SS RECIPE
Ro
oelly
lly Winklaar
l
sharres his step p by
y
sttepp formula
to getting
huge!!
84 BRITISH BEEF BAILEY 128 STACKED OFF-SEASON
Check out British Beef Tony Bailey’s diet How Azeez Salu is stacking it on this
and training schedule that smashed the off-season with the help of nutrition Guru
stage multiple times. Nathan ‘The Wizard’ Harman.
88 MENTAL TOUGHNESS
‘GETTING INTO THE ZONE’ 128
Hypnosis TV and radio Guru Elliott Wald
gives Flex an exclusive interview. Elliott
teaches you how to get into ‘The Zone’
and unlock your mental strength for
unprecedented potential.
94 JACKED JAKAB
USAF officer Danny Jakab is seriously
PHIL SMITH-HARPENDEN STUDIOS
‘JACKED’ and only 22 years old…
This is how he does it.
100 IN THE WELSH LAIR
Another monster has emerged
from the Welsh lair ‘Neil Andrews’.
From the same town as 212 Mr. O Flex
Lewis, this latest genetic freak talks
openly on grinding the gains.
134 TEMPLE TALKS
The Mecca of British bodybuilding
108 THE LINES OF LOPES Temple Gym explains what HIT training
Nelson Lopes has one of the most really means and how to get the best
complete Classic physiques since the from it.
days of Frank Zane, and here’s how
he got it.
143 THE SHOT
A brief look at Vince Taylor with a classic
116 6 PACK SUCCESS WITH LEICA GELSEI shot taken by Chris Lund.
6 pack smash, how to get the summer
6 pack. Start right and gain fast,
144 HOT BODZ
avoid wasting time on exercises that
This month’s Hot Bod Rebecca Hamilton
won’t work.
reveals all, showing that muscle is
definitely HOT.
122 JUDGES TOP TIPS
TOP TIPS given exclusively to FLEX by
the judges themselves. Here’s what they OTHER ARTICLES
recommend to do in order to compete in
142 SHOW CONTESTS
their federation.
Competition Calender
 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
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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 affiliates: BodyPower Publishing Ltd,
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 FROM THE CEO By Nick Orton

You can pretty much achieve

anything that you want, so long as
you are prepared to dedicate yourself
to it, be patient and make sacrifices.
Most people aren’t really keen on the
sacrifice part, and so limit their
potential.

I was with a guy yesterday who’s

a billionaire. He’s a scruffy bugger
and you would only know of his
wealth by the presence of his security
in the shadows. He started with
nothing, literally! He’s an amazing
story and a shining example of how
circumstance hasn’t affected his
ability to generate business on a
massive scale. Amongst other things,
he’s a property developer and created
his own luck by teaching himself how
to generate finance. He used the skills
he learnt to eventually get backing to
build a tower block…now he finances
others who want to raise funds for
tower blocks.

I know so many people like this.

Mindset is critical to them all…they
believe in themselves, and back
themselves to achieve their dreams.
Anyone can do this.

As I write today I’m in India on

business. I spent the morning
with an 85 year old businessman
who is one of the sharpest minds
and most successful businessmen
I know. This guy has done it all.
He started with the equivalent
You’ve got it all, of just a couple of £ in the 80’s
and ended up owning the world’s

now it’s time biggest gold mines.…he’s self-taught,

and even at 85 is motivated to

to make it count.
do a deal with me, so that he can show
me his skills…it’s an astonishing work

W
ethic which has driven his success.
e’re pretty much all the and there’s no doubt that some
same, with a few people seem to be lucky without If you want it badly enough, you
cosmetic differences. trying. But for most of us we have will find a way. How you use your
But what we end up with the same chance as everyone time is the trick…don’t waste it.
varies massively… else, we just don’t see it that way.
circumstances are different, and Instead, we tend to make excuses Nick Orton
that changes things to an extent, as to why we can’t do more. CEO BodyPower

8 FLEX | MAY 2018

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 ROELLY’S

RECIPE
ROELLY WINKLAAR
SHARES HIS STEP-BY-STEP
WORKOUT FORMULA FOR
GETTING HUGE.
BY GREG MERRITT PHOTOGRAPHS BY PER BERNAL

Muscles are on the menu, and

Roelly Winklaar is a master chef.
At a Mr. Olympia weight of 265 pounds, he has created
more lean meat than just about any other human who has
ever breathed. His arms and delts, as abundant as beef
shanks, are the most ginormous of all time, and the
rest of him isn’t far behind.
The Beast has a secret recipe for making muscle—lots
and lots and lots of it—and he’s sharing it with you.

MAY 2018 | FLEX 11


INGREDIENTS
QPURPOSE Select and
arrange exercise to enhance
weaknesses and best exhaust
muscles.
QINTENSITY Bring the heat
to every set.
QCONSISTENCY Properly
perform actions repeatedly.
QSELF-MOTIVATION Block
out pain as you grind out the
final reps.
QDNA The special sauce is
great genetics. Without it, you
won’t become Beast-like, but
you can still maximize mass.
12 FLEX | MAY 2018
STEP 1 PRIORITISE
If you were contemplating a meal,
this would be the “what do I want
to eat?” phase or, more to the
point, the “what do you need to
eat?” phase. Bodybuilding is all
about balance. Winklaar knows
he can’t simply keep expanding
his limbs. No, he needs to bring his
chest, back, and abs up to the high
standards of his arms, legs, and
shoulders. To do this, and
to maximize mass, he continues
to train his strong points once a
week, but he’ll often double up
on his weaker areas and hit them
with more exercises and sets.
“I’d like them to be up to par with
my best body parts, like arms and
quads,” he says of his laggards.
“A lot of bodybuilders don’t like
training their weak areas. Not me.
Working on my weaknesses
means I’m improving. If you neglect
your weaknesses, you’re getting
worse. You’re becoming less
symmetrical. Symmetry is so
important in our sport, especially
when you’re standing with the best
on the Olympia stage.” Odds are
you won’t be on the Orleans Arena
stage. Nevertheless, this Olympia
contender is serving up vital
 advice. Analyse your
physique to determine
your strengths and
weaknesses. Then
prioritize your laggards,
training them more
often or even first in
workouts when your
energy and intensity
are greatest.

STEP 2
SCHEDULE
SMARTLY
“You have to be
smart with how you
schedule your training,”
YOU HAVE TO THINK ABOUT says the Curaçaoan
colossus, who placed
HOW WORKING CERTAIN sixth in the last two

MUSCLE GROUPS Mr. Olympias. “You have

to think about how

WILL AFFECT OTHERS.” working certain muscle

groups will affect others.”
Try to schedule a rest day
before hitting your weakest area. So if
Sunday is your off day, and your legs
are lagging, schedule an appointment
at the squat rack for every Monday.
It’s also beneficial to train
complementary muscles on the
same day or consecutive days,
therefore maximizing rest time.
For example, Winklaar double
splits pre-contest and also hits
body parts twice weekly. He’s
able to fully recover by working
quads (a.m.) and hamstrings (p.m.) on
a leg day, followed by chest (a.m.) and
shoulders (p.m.) on a push day and then
back (a.m.) and biceps (p.m.) on a pull
day. (He also hits triceps with biceps.)
Then he repeats this. We’re not advising
you to journey to the gym a dozen times
each week, but Winklaar’s busiest
regimen just goes to show: To best
foster growth, schedule your training
to maximize the recovery time of each
body part.

MAY 2018 | FLEX 13

“A LOT OF
BODYBUILDERS
DON’T LIKE
TRAINING THEIR
WEAK AREAS.
NOT ME.
WORKING ON MY
WEAKNESSES
MEANS I’M
IMPROVING.”

14 FLEX | MAY 2018

 STEP 3 TEAM UP
MACHINES AND
Winklaar rarely trains alone. From his
amateur ascendance and neophyte pro
FREE WEIGHTS years in chilly Amsterdam (coached by
Sibil “Grandma” Peeters) to his current
HAVE THEIR PLACE pre-contest toil in simmering Kuwait’s

IN YOUR WORKOUTS, Oxygen Gym (under the tutelage of

Ahmad Askar), there’s almost always
AND I DON’T someone behind or beside him to offer

THINK advice, encouragement, and helpful

hands. Additionally, he usually trains with
ONE IS BETTER a partner, whether it’s with his brother,
Quincy, a 212 pro, in Curaçao or with
THAN THE OTHER.” fellow Olympia contender Nathan de

MAY 2018 | FLEX 15

Asha when in
Kuwait.
“Bodybuilding
is the ultimate
individualist
sport,” Winklaar
says. “But that
doesn’t mean
you have to
train alone. I’ve
always found
that a trainer
and a training
partner can
help me
maintain my
form and drive
me to be my
best. It’s great
if you can
work out with
someone
at or near
your level,
someone who
understands
what you’re
going through
and what you
need to do,
because then
you can share in the journey with
them. Every workout can become
a competition to get more reps
than your partner. Nathan is like a
brother to me, but I want to beat
him in the gym and on the stage,
and I know he feels the same
about me. We make each other
better.”

STEP 4 MIX IT
Every recipe requires the
right tools. When it comes to
maximizing muscles, those tools
are heavy and metal. Judging
by Winklaar’s enormity, you might
think he’s a paradigm of low-tech,
ANYTHING. BUT I NEVER REST VERY
hardcore toil. But remember,
he spends a lot of time sweating
I’M NOT LOOKING AT A WATCH OR
LONG. I’M IN THE GYM TO WORK,
SO I KEEP WORKING.”
in Oxygen Gym with the latest and
greatest contraptions at his
disposal. A combination of free
weights and machines built this
Goliath, but he will sometimes—
especially on chest and back
days—do workouts that consist of

16 FLEX | MAY 2018

 “MY GOAL ISN’T TO
USE THE HEAVIEST
WEIGHT POSSIBLE.
I’M NOT A WEIGHT-
LIFTER. I’M A
BODYBUILDER.”

nothing but pulley or lever exercises.
For example, you likely won’t find
him under a barbell during his chest
workout. A typical pec session
consists of incline Smith machine
presses, Hammer Strength machine
flat presses, machine flyes, and
cable crossovers. The only free-
weight exercise he might do is a few
finishing sets of dumbbell pullovers.
“Machines allow you to safely go
heavier,” he says. “Machines and
free weights have their place in your
workouts, and I don’t think one is
better than the other. Free weights
give you a freer range of motion,
and machines lock that motion into
place. Both are good for different
reasons.” Similarly, Winklaar will
sometimes do barbell squats and
sometimes do safety bar squats,

MAY 2018 | FLEX 17

 because each works his muscles
in slightly different ways. There
are a lot of tools, and ways to use
those tools, in a modern gym.
Choose wisely. And avoid the
meathead mindset that machines
are inherently less effective
(or less hardcore) than barbells or
dumbbells.

STEP 5 POUND IT OUT

On back day, Winklaar is at least as
likely to be sitting in the latest row
machine as humping up a loaded
barbell, but he must be going
insanely heavy for six to 10 reps,
right? Wrong. Most of his sets are
in the higher-than-average 12-to-
15-rep range. “I’ve done lots of
sets with low reps, but I feel the
muscles working more
at a higher range,” the
Beast says. “My goal
isn’t to use the heaviest
WHEN I FINISH ONE weight possible. I’m not
WORKOUT, I’M ALREADY a weightlifter. I’m a

LOOKING FORWARD TO MY
bodybuilder. My goal
is to build as much
NEXT ONE.” muscle as I can. And
getting at least 12 reps
lets me best stimulate
growth. Also, it forces me to go a
little lighter, though I still go as
heavy as I can, and that’s safer.
Always doing low reps will work
your tendons and joints more, so
even if you avoid a major injury,
you’ll probably develop some
nagging pains that will limit what
you can do. I want to be able to
give my all to every workout.”

STEP 6 HEAT IT UP
“The closest thing I have to
a secret is to give your all to
every set,” says Winklaar, the
winner of seven IFBB Pro League
contests. “Most people think they’re
doing that already, but they’re not.
Just because you went all the way
until you failed to get a rep doesn’t
mean you gave your all. What about
the first rep? What about the third

18 FLEX | MAY 2018

rep and the fourth
reps? Give your all
to every rep from
the first to the last.”
Those first reps
are not merely
precursors for
when things get
really tough. Do
each rep with a
focus and purpose,
feeling the muscles
stretch and
contract. Try to
make reps harder
by slowing them
down and tensing
instead of making
them easier by
incorporating
momentum,
shortening ranges
of motion, and
softening
contractions.
Bring the heat to
your muscles—on
every rep.

STEP 7
KEEP
COOKING
Once the heat is
on, keep it burning.
Between sets,
Winklaar rests just
long enough for his training partner
to do his set and then get out of the
way. This could be as long as one
minute in the off-season to as short
as 30 seconds pre-contest.
“I don’t hold myself to certain rest
periods between sets,” he says. “I’m
not looking at a watch or anything.
But I never rest very long. I’m in the
gym to work, so I keep working. I
can rest when I’m done. I like to get
a good sweat and a good pump, and
I feel like the whole workout is for
working from start to finish and not
a time for resting and working and
resting and working.” With a lesser
emphasis on maximum weights and
a greater focus on maximum muscle
stimulation, there’s no reason for
three-minute rest periods. Keep the
heat cranked.
STEP 8 REPEAT
For Winklaar, the plotting, the
mixing, and the cooking end
temporarily with each year’s
presentation—the plating of the dish
if you will—in mid-September on the
Olympia stage, Orleans Arena in Las
Vegas. For you, it may temporarily
end on a beach or in an Instagram
photo or, perhaps, on an NPC
stage. But “temporarily” is the key,
because there really is no end.
The dish is never really finished.
The preparation is perpetual.
“I’m always trying to get bigger.
I’m always trying to get better,”
the Beast says. “When I finish one
workout, I’m already looking
forward to my next one.” He’ll
scheme again. He’ll mix up the
ingredients again. Again and again
and again, he’ll heat his muscles up
and keep the heat on, workout after
workout, set after set, rep after
rep, always growing. The most
important ingredient for success
is persistence.

MAY 2018 | FLEX 19

 FIRE-BREATHING

PECS
FORGE AN IRON-PLATED CHEST WITH
SEVEN ESSENTIAL TRAINING TENETS
FROM THE WELSH DRAGON, REIGNING
212 OLYMPIA CHAMPION FLEX LEWIS.
/// BY MICHAEL BERG, NSCA-C.P.T. /// PHOTOGRAPHS BY PER BERNAL

“Too many people dillydally around the gym on their phones.
They will sit on the same machine for an hour, texting, doing
a few reps, then texting more. It’s pathetic. These people
are never going to make any changes. For me, when I go to
the gym, I’m going to war.”
It’s not necessarily easy to sum up
the Flex Lewis training philosophy in
one thought. Yet that statement
from January 2014—delivered in his
distinct Welsh brogue during a
midnight interview, which a reporter
settled for considering the road
warrior’s relentless schedule—
comes damn close.
These days, Lewis is settled into
his 10,000-square-foot Florida
warehouse, where he has his
business offices and a private gym,
all without a dilly dallier in sight. But
the 5’5” 230-pounder brings the
PECS LIKE FLEX’S
EXERCISE
Barbell Incline Press
Dumbbell Incline or Flat Bench Flye
Dumbbell Flat Bench Press
Cable Crossover
Low-pulley Cable Crossover
Hammer Strength Incline Press or
Machine Incline Press
22 FLEX | MAY 2018
STAY
FLEXIBLE
“I don’t go into the gym with
a set workout or exercises
in mind. I’ll mix it up,” Lewis
says. That means he may
switch out a barbell for a
dumbbell press or do a flat
instead of an incline movement
to lead off—as long as he’s
not locking into a rut, doing
the same workout in the
same order week after
week, month after month.
But the 34-year-old does
tend to do more upper-chest-
focused movements overall.
“I don’t think you can have too
much upper chest, so I’m
always working to thicken it
up,” he says. Even so, you’ll still
want to introduce variety
through exercise choices,
grips, and angles. If he does
two incline presses, for
instance, one may be at a
same fiery intensity to workouts
45-degree angle, the next
that he did when he was a hungry
at 25 degrees.
up-and-comer fighting tooth and
nail for a pro card in the British
Championships from 2003 to 2007.
His principles for maximizing
growth, power, and definition also
remain steadfast. Here are seven he
has used to turn his chest—formerly
a weak point—into a body part as
formidable as any on a standard-
bearing physique that has
dominated the 212 pro division for
six years running. Ready to go to
battle?
SETS REPS
Note: Occasionally switch out the
Hammer Strength press for dips to failure
4 10–12 to end the workout. “Sometimes I’ll finish
with dips leaning forward to focus on my
4 12–15
chest and not my triceps, and I’ll do two or
4 10–12 three sets to failure [30 to 50 reps],” Lewis
says. “Other times I’ll finish with a machine
4 12–15 press, and I’ll get some forced reps and be
4 12-15 sure to get a really slow, strong negative
on the last rep of each set. It’s a good way
3 12–15 to make sure I’ve gotten everything I can
out of the workout.”
MAY 2018 | FLEX 23
IT’S JUST A NUMBER
Repetitions are the coin of the realm
in bodybuilding, but they can be a
trap. Meant as a guidepost, they
should not be held as hard-and-fast
rules. After all, 10 reps, or eight or
12 or 50, is not a magic number that
instantly bestows muscular benefit.
So, when it comes to your reps,
it pays to learn from the masters.
“I remember meeting Tom Platz very
early in my career,” Lewis says.
“He told me he’d go into a set with
the same approach every time.
He never had a number of reps in
his head. He was going for total
annihilation, which was when his
hands wouldn’t be able to grasp the
bar any longer if he was doing arms,
or if he was doing legs, his legs would
be so fatigued that he’d collapse.”
24 FLEX | MAY 2018
While he admits that’s extreme,
Lewis sees the merit in the Golden
Eagle’s lesson. “It shows that the
mind is what limits you, not the
muscles,” he says. “I usually do have
a number of reps I want to achieve,
SHOT ON LOCATION AT EOS FITNESS, L AS VEGAS, NV
and I count in my head until I get
there. But then if I can do more,
I’ll do more.”
Sometimes, that means a five- to
10-second pause before continuing
or a couple of forced reps if he has
a partner along for the ride.
“Even when I’m going heavier, I’m
always getting at least 10 reps,” he
says. “To me, I need to have a good
working set of 10—if you get to eight,
you know you can force out the next
two, or you have a spotter there to
get that extra two.”
 PUSH WITH
YOUR PECS
Lewis may be a sultan of symmetry
now, but his proportions weren’t always
so perfect. In his younger years, he had
incredible lower-body development,
but areas like his chest lagged behind.
Looking back, though, he knows exactly
who was at fault.
“Part of that was because I was
pressing with my shoulders and triceps,”
he says. “Chest took a back seat, not
because I wasn’t training it but because
I was training it wrong. No one really
said, ‘Slow yourself down. Concentrate
on the squeeze.’ It wasn’t until I had
won a coup ple of shows and was
travelling b back and forth to the States
that I said tto myself, ‘Something isn’t
right. I need d to learn the essence of the
d
mind-musc scle link.’ ”
In respo ponse, Lewis took a step back.
Well, many y steps back, discarding his ego
and reverting to presses with only the
45-pound
p O
Olympic barbell. He retaught
se f the
himself e movement and concentrated
o
on the feel
f ling of his pectorals flexing and
h g to press the weight up and
stretching
do
down. “Yoou need to feel the muscles
working, a and I’d lose that feeling when
I was goin ng too heavy. I’d bench-press
315 ffor reps, but I’d be getting a pump in
GROOMING BY K ATE SANDERS

myy tricepsps and delts. It was more of a

p
powerliftinf ng movement.”
The
T e take e-home is this: No matter
y
your l
level, l no matter the years you have
tucked und der your lifting belt, it’s never
too llate to b back up to the beginning and
start over iif your chest training—or that
off any body y part, for that matter—is not
d l
delivering g you
y the results you expect.

MAY 2018 | FLEX 25

 SQUEEZE ON CABLE CROSSOVERS
Lewis will do cable crossovers from
multiple angles—the low-to-high
crossover emphasizes the upper
chest, while the traditional high-to-
low version accentuates the middle
and lower pecs.
The key is not to do them
with too much weight or explosively,
but instead, control your concentric
and eccentric contractions against the
constant, steady pull of the cable.
26 FLEX | MAY 2018
“You never want there to be a point
when you lose that contraction,”
he says. “Don’t let your arms go too
far back at the top. You want to keep
all the tension on the pecs. And then
at the bottom, squeeze as if you have
a quarter between your pecs and you
want to make it burst. I’ll hold that for
a second or two.”
He also incorporates another
variation, bending over so that
his upper body is parallel to the
ground, repping so that his hands
arc toward the floor during each
rep. “I’ll sometimes start with
traditional cable crossovers,
then do a dropset or two at the
end—with those last one to two
sets, I’ll do the facedown style.”
Lewis told FLEX writer Greg
Merritt in 2016: “That place nearest
the end where most people just want
 CHALLENGE YOURSELF
“In days of old, people saw me doing
these 100-rep sets for my triceps—
five cable exercises that I did back-to-
back for 20 reps each,” Lewis recalls.
“I kind of became known for them.
I’d do it three or four times, and then
go into the rest of my regular triceps
workout.”
You may not want to replicate
that for chest, but the intent
certainly has merit. The idea is
to consider new, inventive ways
to push yourself outside your
comfort zone. That could mean a
superset or triset warm-up for
chest—such as machine presses,
dumbbell flyes, and pushups for
20 reps apiece, three or four times
through—or choosing a lighter
resistance, something that would
elicit failure around 25 to 30 reps if
you chose to keep going.
Or it could mean combining
your whole workout into one
giant set, pyramiding up the
weight set to set so that you’re
failing in most of your sets, with
forced reps sprinkled in for good
measure. “I feel like I’m a strong
bodybuilder,” he has said in the
past, “but that is not what I want
to do most of the time. I enjoy reps,
and I enjoy building the pump.”
A high-volume, short-rest,
maximum-intensity workout is
sure to accomplish that.

the set to end because it’s

painful? I like to extend that
even further by getting a real
slow negative. So you’ll see
me sometimes on a cable
crossover fighting against the
weight one last time as I lower
it under strict control and very
slowly, and I’m maintaining that
tension on the muscles the
whole time.”

MAY 2018 | FLEX 27

SEE THE BIG PICTURE
Guys can get hung up on
how much they bench,
or really, about their totals on
all their exercises. But this
fixation means you’re likely
taking your eye off the real
game changer.
“[A successful chest
workout] is more about
finding the right way of doing
exercises, going at the right
pace, feeling the pecs
working, and working the
angles,” he told FLEX at a
pec-training shoot after his
fifth straight 212 Olympia
victory in 2016. “Once you
get all those things down, it
changes your mindset, too.
Chest used to be my least
favourite body part to train, but
now I can’t wait for the next
chest workout so I can bring
my everything to it and keep
improving. That’s the thing about
bodybuilding: You never stop
getting better. You’re never
finished.”

SNAPSHOT JAMES “FLEX” LEWIS

Birth Date: Residence: Pro 212, 1st; 2007 British
Nov. 15, 1983 Parkland, FL 2012–14 Prague Championships,
Height: 5'5" Career Pro 212, 1st; 2012 light-heavyweight
Highlights: British Grand Prix and overall winner
Weight: 212, 1st; 2011 (earned pro card)
212 lbs (contest); 2012–17 212
Olympia, 1st; British Grand Prix Social Media:
230 to 240 lbs 202, 1st; 2009
(off-season) 2014–17 Korean flexlewis.net
Grand Prix 212, Atlantic City Pro /flextraordinary
Birthplace: 1st; 2014 Arnold 202, 1st; 2008 .com; Twitter:
Swansea, Wales Classic 212, 1st; Europa Super @Flex_Lewis
2014 San Marino Show 202, 1st;

28 FLEX | MAY 2018

FOCUS
ON THE
MUSCLE
A workout is more than
a compendium of sets and reps.
You could follow a program to the
letter, studiously doing each set
and rep specified, and not gain
an ounce of benefit from it.
Instead, it’s about making sure
the target—in this case, the
pecs—is amply stimulated.
Consider how Lewis
approaches another body part,
quads, for an example of how
you can ramp up your intensity in
just three sets. “With lying leg
extensions, you can be as sadistic
as you want,” Lewis says. “For me,
the first set could be to failure at
15 reps, then slip the pin to
a heavier weight and do butterfly
kicks, moving just an inch or so
for 50 reps. The next set, I’ll go for
failure at 15 regular reps again,
then drop the weight in half and
fail again, then drop the weight
slightly one more time and go to
failure one more time. For the last
set, I’ll do maybe 10 conventional
reps, then drop the weight in half
and do another 10, then drop one
more time and go for 10. For those
final 10, I may need to use rest-
pause, basically finishing with four
powerful singles. After that, I’ll
raise the weight to half to three-
quarters of the stack and do
50 butterflies to finish off.”
Similarly, you could attack
machine presses or pec deck
flyes with a barrage
of dropsets and partial reps
or do unilateral versions to focus
on each pectoral.

MAY 2018 | FLEX 29

BODYPOWER EXPO-
VISITING BODYPOWER THIS
YEAR? UNSURE OF WHAT
TO EXPECT? HERE IS MY
GUIDE TO ENSURING THAT YOU
GET THE MOST FROM YOUR
WEEKEND AT THIS SPECIAL
10TH ANNIVERSARY EPIC EVENT.

WHAT TO EXPECT
Be prepared to experience
and be a part of the UK’s
number 1 fitness and
bodybuilding expo on its 10th
year anniversary. You will get
to meet some of the biggest
names in the bodybuilding
world, so be ready for that
selfie! Take advantage of the
massive discounts available
over the weekend on all of
1
/// BY DARREN NICHOLHURST
MY TOP 5 TIPS
Plan ahead with everything
If you’re into fitness or bodybuilding,
you will know it’s all about being
prepared.
It’s easy to lose the day; the buzz
and atmosphere will take over. So,
make a checklist of everyone you
want to meet. Check the times
they’re at the stands or stage to patient and polite to your fellow

3
ensure you don’t miss them. Put fans waiting with you.

2
your favourite supplement them in order of time appearance.
and clothing brands. Travel Light
When you’re feeling hungry Beat the queues Many of the stands give out goodie
after a morning’s cardio During peak times try to be the first bags, so travel light and keep
walking around, visit the in the line. Arrive early and don’t those hands free for selfies. There
food court food court in forget that some of the athletes is a vast selection of food and drink
partnership with Kettlebell will attract large queues, so be available all around the event.

Kitchen and grab a healthy

snack while chilling to
the buzz of the
background beats.

This year there is also

the EVOLUTION OF
BODYBUILDING
event. Here you can learn all
you need to know about
prepping for shows,
training and engaging
in ‘LIVE’ workouts. All
presented to you from the
most famous and recognised
names in the industry. Bring
your training diary
and take notes.

30 FLEX | MAY 2018

A VISITOR’S GUIDE

4
Wear comfortable clothing
BodyPower is HUGE…600,000
square feet of fun to be precise. So,
make sure you have comfy clothes
and footwear. It can also get quite
hot inside. You may want to wear

5
the vest or bikini you just bought.

Buy a weekend ticket

Why not make a weekend of it,
that way you won’t miss any
of the stars you want to see!
VIP and Vegas Platinum ticket
options are available via
www.bodypower.com
Birmingham has great nightlife
and is an excellent city, with endless
places to visit or relax and enjoy
a nice meal.

MAY 2018 | FLEX 31

T
he UK’s reigning expo
leader began its journey
in 2009 focused on the
bodybuilding market,
attracting the likes of Dorian
Yates, Jay Cutler and Kai Greene
who have remained loyal
contributors to the BodyPower
brand, year in year out.
Despite its diverse audience as
BodyPower’s 10th year approaches,
organisers stay true to their body-
building following by offering one of
the most well turned out feature
areas, Evolution of Bodybuilding.
Here, they chart the history of the NO MATTER WHAT TYPE OF
sport and feature world class
names like Tom Coleman and Josh VISITOR YOU ARE, IT’S
Maley, giving a huge nod to the
hardcore crowd that have been IMPOSSIBLE TO PERUSE THE
with BodyPower from the outset.
Bodybuilding has always been a PACKED BODYPOWER AISLES
core element of BodyPower – in fact
it’s where the show started in 2009. AND NOT FIND INSPIRATION.
If you’re an iron addict with a
passion for the hardcore side of the is an event that we put on because to the upper limits of what is
fitness industry, then the Evolution we want people to be inspired possible. Their stories are captivat-
of Bodybuilding feature is the to be fitter and healthier. We want to ing and their advice and knowledge
perfect destination for you. help people push their boundaries. is priceless. That’s the draw of
Showcasing insightful talks that Secondly, we wanted to show the BodyPower. For a relatively small
cover the history and transition of world just how big the fitness price you can spend 3-days with
bodybuilding as a sport, Evolution of bubble really is by setting record the biggest names and the biggest
Bodybuilding will look at old school attendances year on year! We’re brands all together in one place.”
physiques through to modern day, now set to top 100,000 visitors in For the 10th anniversary of
with the very best in hardcore 2018, which is testament to the BodyPower we will gather some
live training sessions, up to date growth and popularity of the of the UK’s and world’s top body-
seminars covering hypertrophy, industry. builders for a whole weekend
nutrition and motivation. Also There are few places in the world of top quality entertainment and
featured will be Q&A’s with many that you can interact with the sheer information.
of the stars appearing. volume of truly inspiring men and If you’re a hardcore bodybuilding
Founder and CEO, Nick Orton, women like you see at BodyPower. fan, this feature area is not to be
explains the appeal: “We started These are people who make tre- missed. Tickets start from £29.95
BodyPower with a twofold plan. mendous sacrifices to finely tune - book now at
First and foremost, BodyPower their bodies and push themselves www.bodypower.com

32 FLEX | MAY 2018

MAY 2018 | FLEX 33
 POWERLIFTING
NATIONAL CHAMPIONSHIP
BodyPower has been the premier
bench press and deadlift competi-
tion of the year in the UK for the last
3 years. Last year alone saw five
World Records set. We have seen
almost five times bodyweight
deadlifts and three times body-
weight bench presses. Last year,
the deadlifts went up to 380kg and
on the bench press the biggest lift
in the UK ever was achieved, as
355kg was pushed up.
This year the game is
upped once more!
For the 10 year anniversary of
BodyPower, the British Powerlifting
Union will bring its National Champi-
onships on platform! Twice as
much space,
P I C T U R E C R E D I T : M AT T T H O M A S
34 FLEX | MAY 2018
St
Strength
th sports
t have
h been
b one off
BodyPower’s key attractions since
the beginning and among them
powerlifting has always featured.
300 lifters and an amazing level of
competition will make sure this pow-
er sport is represented like never
before in an expo environment.
What is involved?
For the past nine years, bench
press and deadlift have been
represented at BodyPower but this
year the competition will include full
powerlifting, with squats thrown
into the mix. Each lifter has three
2018
SUPPORTED BY
/// BY EMMA JAMES
attempts on each discipline,
scrutinised by 3 impartial referees.
The biggest successful attempt of
each discipline; squat, bench and
deadlift, are then added together to
get the lifter’s total result. The
exertion for final lifts, as the lifters
push to and beyond their limits in
their fight for medals, creates a
spectacle of power unparalleled.
Who is involved?
Powerlifters compete in divisions
split by gender, age and bodyweight.
To get invited to the National
Championships, all lifters must have
qualified in one of the British
Powerlifting Union’s qualifying
competitions around the country.
The top 3 of each class also get an
invite to World Championships, so in
the most competed classes the
stakes are high.
As a special guest, the Body
Power and BPU have secured the
best pound for pound powerlifter in
Europe, Kalle Rasanen from Finland

PIC T U R E C R E DI T: B R I T I S H P OW E R L I F T I NG U N ION
as the guest lifter! This man has
amazed the world by breaking
records that stood for decades. He
squatted an amazing 480kg at only
90kg of bodyweight- more than
anyone else in his weight class. The
bench press record for him stands
at an equally mind boggling 330kg
and his deadlifts are beyond the
800lbs (363kg) mark. On Sunday,
he will be lifting, with his aims set
at a 500kg squat. That will be an
unmissable show!
The top talent of the UK powerlift-
ing scene this year includes a
colourful spectacle of lifters of all
sizes, ages and creed. Some of the
top competitors in their classes
include:
Linda Hicks
British, European and BodyPower
Champion, this 53-year old graphic
designer weighs in at under 67.5kg
and can deadlift over 160kg, making
her the world record holder in
deadlift. She mountain bikes, does
martial arts and competes in
triathlon, amazing everyone with her
ability to maintain such high levels
of strength despite all the other
activities. This superwoman has
competed twice before in Body-
Power, winning her class both
times.
Steve ‘Tubby’ McNeil
The man who took the all time UK
record just 2 months before Body-
Paul Murphy
Soft-spoken Welshman Paul Murphy
has been powerlifting for 30 years.
At 49-years old he continues to
challenge the younger lifters, using
his impeccable technique and
competition experience to try to
beat them, more often than not
succeeding. Paul has all the titles
a man can imagine, from World to
European titles, but as the big
5-0 approaches he wants to push
his all time best lifts up to show
everyone that age is only a number.
Emma Ylitalo-James
Power with an unprecedented lift of The President of the BPU has made
377.5kg! No one has bench pressed it a fixture to climb the platform
more but some may be gunning for herself during previous years. Mrs.
his title as the show day approach- President is not only a successful
es. Steve also brings on platform a psychologist and the head of the
400kg+ squat and 300kg+ deadlift, federation, her resume also includes
so his total is hard to beat. World Records in 3 different weight
classes and a whopping ten World
Jess Pallott Championship gold medals, includ-
21-year-old medical student Jess is ing bench pressing over 200kg in
on her way to a doctorate. In her three weight classes, the lightest
University interviews she can boast being the under 75kg class!
that one of her accomplishments
includes a Junior European Champi- Stuart Jamieson
onship gold medal in the 56kg Stuart is a Scottish phenomenon and
weight class from 2017, when she another world record holder. Don’t
travelled all the way to Finland to let his size fool you, as this 60kg man
compete. As one of BPU’s active is capable of deadlifting 5 times his
volunteers, Jess can be also seen own bodyweight and is regarded as
working on the table and even the best pound for pound deadlifter
gracing the microphone whilst ever to hail from the Isles.
announcing competitions. www.britishpowerliftingunion.co.uk
BPU AND ABPU BRITISH CHAMPIONSHIPS
When? 11th to the 13th May 2018
Where? AT THE BODYPOWER EXPO!
Classes and days:
Friday: 11th:
BPU & ABPU ALL Men’s Masters, Juniors and Teens.
ALL Women, Juniors and Teens (note, not women’s masters)
Saturday 12th:
BPU & ABPU ALL Female Open and Masters.
ALL Males Open up to and including 82.5kg
Sunday 13th:
BPU & ABPU ALL Male Open 90kg and over
Start time 9am all days
Weigh in times: 24 hour weigh in for all days: 9am to 11am and 3pm to 4pm
MAY 2018 | FLEX 35
 Strongman Revolution is tasked with
This event is
running Bodypower Strongman 2018
organised and
hosted by for the 4th consecutive year.
/// BY DANNI LEV Y /// PHOTOGR APHS BY DAVID WADE
9x World
Strongest Man
finalist and
3rd at
Britain’s Strongest
Man 2018
Terry Hollands
and the UK’s Voice
Of Strongman
Martin Cee.
“This year being the 10th anniver- The events have been carefully
sary, we decided to make the
events super exciting,” says Martin.
EVENTS picked. Every one is a crowd
pleaser!
(subject to change)
“BodyPower has a reputation for “We have covered just about
¾
Log
being a heavy competition and this every category of athlete, from
year is certainly no exception!” ¾
Car Deadlift under 63kg women and under 80kg
Last year saw BodyPower break ¾
Keg Toss men, to open including masters
all records, welcoming the most (over 40) for both men and women,”
ever competitors over 3 days- ¾
Wheel Barrow/ says Martin.
more than 300 in total! Loading Medley www.facebook.com/ We a
re
StrongmanRevolution acce still
This year promises to be bigger ¾
Super Yoke Entries via: athle pting
te en
and better. www.bodypower.com
acros tries
categ s all
ories
36 FLEX | MAY 2018
 GIANT
THE

JAMIE
CHRISTIAN
/// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY JULES GODFREY

BUILDING A
MUSCLE MOUNTAIN
I
t was when he was
10, while stood watch-
ing his uncle compete
as a bodybuilder, that
it all began for JC.
He was in complete awe of the
freak-like physiques that stood
before him on stage. This young boy
knew exactly how he wanted to
look. It was at this age he could see
the other boys at school changing.
“As we started getting into our
teen years at school, I noticed the
other guy’s bodies starting to
change. I wanted abs like them as
well. I knew from speaking to my
uncle that I needed to start lifting
and working out,” recalls JC.
Then at 14, like many other teens
of that time, he discovered the
movie ‘PUMPING IRON’.
“I remember watching Pumping
Iron with Arnie in it. I used to go into
the family conservatory and smash
out a session on the weight set that
I had in there,” reflects JC.
It wasn’t long before his strength
was apparently making a difference THIS IS HOW JC FUELS HIS
to his performance at school- he
was winning titles like County
MOUNTAIN OF MUSCLE
Champion Shot Putter at only “The main structure of my diet is to consume fats at times when I’m
15 years of age. Even though he less active. The meal will have 60g protein and 20g fat. And I go super
high carbs around workout times, to maximise anabolism and muscle
growth,” he says.

JC gets his protein from chicken, beef mince, liquid egg whites and
whey mainly. Fats are derived from nut butter and carbs from a
variety of both conventional and some may say, not so traditional
sources. So, around workout times, he will eat a mixture of crumpets,
bagels, malt loaf, pretzels, jam, honey, oats and cereals.

On rest days his intake is very low, with minimal carbs but high fats, so
6 meals of 60g protein and 30g fats with trace carbs from vegetables.
JC finds this helps him maintain insulin sensitivity and keeps his fat
storage lower.

MEAL 1, 2 AND 3 MEAL 5

60g Protein 20g Fat and green Post Workout
vegetables 75g protein 300g carbs

MEAL 4 MEAL 6
PRE-TRAINING 60g Protein 100g Carbs
75g Protein 150g Carbs
DAILY TOTAL
Intra-workout drink with MACROS
200g carbs Protein 390 Carbs 750 Fats 60

40 FLEX | MAY 2018


excelled in sports at school, the
desire to become a bodybuilder
was still there.
“As I became more serious about
training, I would pay my gym
membership and after a hard
session, I would pick up a copy of
FLEX, hoping to find an article on
‘Adding 10lb of Shredded Muscle
in Secret’,” he laughs.
But it was a long time before
JC felt that he was ready to
compete in a bodybuilding show.
“It was 2009 when I did my first
show. It was in a local gym, and
I didn’t win anything, I didn’t place
anywhere. I knew that bodybuilding
was an ongoing thing, my uncle
taught me that. Then the following
year, I came back and competed in
the same show, and I won the whole
thing,” he says.
Having packed on some 70lb, yes,
70lb of muscle in 6 years, this gave
JC the confidence in his physique
that he needed. In 2015, he qualified
to compete at the UKBFF finals and
subsequently became Super
Heavyweight British Champion.
After this victory, the realisation of
needing to focus on his career as a
bodybuilder was set in concrete. He
then decided to leave his career as
a firefighter and concentrate on his
gym ‘Ilkeston Gym & Fitness, Derby’
to put all of his attention on training
and nutrition.
My goal was to become the
best competitor that I possibly
could,” says JC. “No matter how
physically or mentally strong you
WEEKLY TRAINING
STRUCTURE
€ PULL € DAY OFF
€ PUSH € PULL
€ DAY OFF € PUSH
€ LEGS € REPEAT
MUSCLE DENSITY TRAINING PROGRAMME.
MAY 2018 | FLEX 41
are, a 20-week prep will drain the
life from your mind and body. You
simply need to keep pushing and
focusing on your goal with the help
of a strong team around you. That
team and support network is KEY!”
Luckily, JC has learned from the
best in the industry.
“Milos Sarcev taught me a lot
about presenting my physique on
stage. It’s not what you have. It’s
how you present what you have!
Also, his views and strategies based
on intra-workout supplementation
have been extremely useful to me,”
he says.

JC’s advice to newcomers

“Get a few things right, put the
fundamentals of nutrition and hard
training on lockdown if you’re a new-
comer,” advises JC. “These are the
foundations for any great physique!
After all, you don’t build a house
from the roof down do you?”
Building the drive
So, what gives JC so much drive to
keep pushing for more significant
wins and packing on even more
muscle?
“It’s my family,” he reveals. “Pro-
viding them with a better life with
financial stability for my wife and
children is the key driver for me.
Also constantly challenging myself
to be better and achieve more.” that once I finish that show, I can be
JC knows that when he competes, a loving husband and father again.
it’s the ones around him that suffer. “Never give up, surround yourself
They suffer in the way of neglect. with like-minded, positive individuals
His diet takes every little bit of who want you to succeed. Be
energy out of his body and mind, ruthless in getting rid of dead wood
and then he hasn’t got the emotional and people who don’t add value to
or physical capacity to give friends your life, goals and ambitions.”
or family what they need, especially
in the final weeks of prep.
“EVERYONE suffers,” he confess-
es. “But I find a way to make a living
from my passion, and so I will never
really work a day in my life! My
advice to others is to ALWAYS invest
in yourself and know your self-
worth! By doing this myself I know

42 FLEX | MAY 2018

JAMIE’S TRAINING PROGRAMME
MONDAY- PULL

WIDE GRIP PULL DOWN

4 sets
Reps 20/15/12/8-10

LOW PULLEY ROWS

2 x rest pause

CLOSE GRIP PULL DOWN

2 x triple drop set

BARBELL BENT OVER ROW

3 x 10

REAR PEC FLY

4 x 12-15

PREACHER BICEP
MACHINE CURL
2 x 6 sets
x 6 reps muscle rounds

EZ BAR BICEP CURL TUESDAY- PUSH LATERAL DUMBBELL RAISE

1 x muscle round 5x sets x5 reps 1 ascending triple drop set 10-10-10
INCLINE DB 1 descending triple drop set
20/15/10/8/15 10-10-10

FLAT MACHINE PRESS BARBELL SHRUGS

2 x rest pause 3 x 20

HIGH INCLINE DUMBBELL FLYES BODYWEIGHT TRICEP DIPS

15/12/triple drop10-10-10 3 x 20

SHOULDER MACHINE PRESS CLOSE GRIP BENCH PRESS

2 x rest pause 2 x rest pause 5x5

MAY 2018 | FLEX 43

WEDNESDAY - LEGS

BARBELL SQUAT
20/15/12/8-10

LEG PRESS
3 x 30 reps

HACK SQUAT
2 x rest pause

LEG EXTENSIONS
50/40/30/20/10
Ascending weight - descending reps

SEATED LEG CURL SUPERSET

LYING LEG CURL
3 sets 10 reps on each

STIFF LEG SMITH DEADLIFT

3X10

Â
THURSDAY

REST
DAY
44 FLEX | MAY 2018
FRIDAY- PULL SATURDAY- GLUTES AND HANGING LEG RAISE AND HIGH
(2 pull as a priority to improve) HAMS CABLE CRUNCH

T-BAR ROW SMITH HIP THRUST STANDING CALVE RAISE

20/15/10/6/15 5 sets x 20 20/15/10/6x6 muscle round

WIDE ARM PULL DOWN LOW CABLE ROPE PULL SEATED

1 x 30 THROUGHS SUPERSET WITH 10/15/15/10/triple drop set
1 x rest pause DUMBBELL GOBLET SQUATS
1 x triple drop 3 sets 10 each exercise
Giant set x 3 rounds 15 reps on
MACHINE ROW each
2 x muscle round 6x6
SEATED HAM CURL
DUMBBELL PULLOVER + LYING HAM CURL
3 x 10 heavy
WALKING LUNGES LONG STRIDE
REVERSE GRIP BENT OVER ROW x 30 strides
3 x 10
DUMBBELL STIFF LEG
STRAIGHT BAR BICEP CURL DEADLIFTS
Muscle round 6 sets x6 reps
ABS AND CALVES
HAMMER DUMBBELL CURL 3 x per week
Muscle round 6 sets x6 reps
ABS
5x supersets x10 reps

MAY 2018 | FLEX 45

 FOOD & SUPPS NUTRITION TIPS TO FUEL TRAINING AND GROWTH

Once again, Hertfordshire’s

premier health restaurant ‘The
HIIT Kitchen St. Albans’ gives you
the best quick and easily prepared
tasty treats to fuel your workouts.
Fill your tupperware with
the tastiest meals
in minutes.

PHOTO BY: HIIT KITCHEN

Beetroot steaks with Grilled rump steak with Pork tenderloin with Salmon with Chicken stuffed with Breakfast Body Shake, Strawberry
grilled lettuce, poached sweet potato wedges roasted peppers and sweet potato spinach, celery leaf Synergy, BodyPower Blueberry
egg and asparagus and roasted cauliflower gazpacho sauce fritters and sunblush tomato Blast, Skinny Strawberry Set
PAGES 52 &53 PAGES 54 & 55 PAGES 56 & 57 PAGES 58 & 59 PAGE 60 PAGE 61

46 FLEX | MAY 2018

FOOD & SUPPS THE HIIT KITCHEN

Beetroot steaks with

grilled lettuce,
poached egg and
asparagus
Ingredients:
120g beetroot
1 baby gem lettuce
80g asparagus
1 egg
50g butternut squash
10g feta cheese
5g crushed walnuts
1 clove garlic
1 sprig thyme

Method:
1. Peel and slice the beetroot into
½ inch rounds. Place the beetroot in
a pan with a little oil on a low heat
and slowly caramelise until cooked
through. Add the thyme and garlic to
the pan 5 minutes before removing.
2. Dice the butternut squash into
cubes, season with salt and pepper
and place in the oven for 10-15
minutes or until cooked through.
3. Blanch the asparagus for
2 minutes in boiling water.
4. Cut the lettuce into quarters and
scorch in a hot pan for 5 minutes.
5. Bring a pan of water to a rolling
simmer and add a few teaspoons of
white wine vinegar. Drop in the egg
and poach for 3 minutes.
6. Garnish the beetroot steaks with
crumbled feta and crushed walnuts.

48 FLEX | MAY 2018

/// BY HIIT KITCHEN /// PICTURES BY HIIT KITCHEN

243
kcal
12 g f
at
16 g c
arbs
15 g p
rotein

MAY 2018 | FLEX 49

FOOD & SUPPS THE HIIT KITCHEN

kcal
5 69
at
12 g f
c a rbs
4 8g in
prote
62 g

50 FLEX | MAY 2018

Grilled rump steak minutes before removing from the
oven. Sprinkle the sweet potato
with sweet potato
with chili flakes once cooked.
wedges and roasted 2. Chop the cauliflower into
cauliflower florets and reserve the trimming.
Ingredients: Sauté the florets in a medium
180g rump steak heat pan with a little olive oil until
6 cherry tomatoes coloured evenly.
150g sweet potato 3. Place the trimmings of the
100g cauliflower cauliflower in a pan along with
15g watercress milk to cover. Bring to the boil
1 pinch chilli flakes and cook for 5 minutes. Place
200ml milk in a blender and puree.
Method: 4. To cook the steak, place
1. Peel and cut the sweet potato in a hot griddle pan and cook for
into wedges, drizzle with a little 5 minutes each side (or to your
olive oil, season with salt and desired amount).
pepper and roast in an oven at 5. Garnish the steak with
200 degrees for 15-20 minutes. the cherry tomatoes and
Add the cherry tomatoes 5 watercress.

MAY 2018 | FLEX 51

 FOOD & SUPPS THE HIIT KITCHEN

kcal
468
at
11g f
c arbs
30g in
prote
5 8g

52 FLEX | MAY 2018

Pork tenderloin food processor and puree
with roasted thoroughly. Pass the sauce
through a fine sieve to remove
peppers and
the skins and seeds.
gazpacho sauce 2. Season the pork with
salt and pepper and colour
Ingredients:
in a hot pan with a teaspoon
160g pork fillet
of olive oil before placing
100g sweet potato
in an oven at 180 degrees
90g tender stem broccoli
for 15-20 minutes. Allow to
10g apple
rest for 5 minutes
60g mixed peppers
3. Cook the mixed peppers
50g cherry tomatoes
in a frying pan with a little olive
10g celery
oil until soft.
5g garlic
4. Shape the sweet potato into
10g red onion
a disk and place in a pan with
200ml fresh chicken stock
the chicken stock. Cook on a
low heat until all of the chicken
Method:
stock has evaporated.
1. To make the gazpacho
5. Garnish the pork with slices
sauce, place the tomatoes,
of the fresh apple.
celery, onion and garlic in a

MAY 2018 | FLEX 53

FOOD & SUPPS THE HIIT KITCHEN

kcal
4 45
at
2 1g f
c a rbs
2 3g in
prote
35g

54 FLEX | MAY 2018

Salmon with sweet
potato fritters
Ingredients:
120g fresh salmon
6 baby courgettes
15g spinach
60g peas
50g grated sweet potato
30g chick peas (pureed in a
food processor)
30g grated courgette
10g shredded kale
Method:
1. To make the fritters,
combine the grated sweet
potato, chickpeas, grated
courgette and shredded
kale. Season the mixture to
taste with salt and pepper
and mix well. Form the
mixture into patties and bake
in an oven at 180 for 15-20
minutes.
2. Place the salmon on a baking
tray and season with salt and
pepper. Place in the same oven
10 minutes before taking the
fritters out.
3. Place a frying pan over
a medium heat and add the
spinach and peas until the
spinach has wilted and the
peas are hot.
4. Place a griddle pan over
a high heat and slice 4 of the
baby courgettes in half length
ways and chargrill for 5 minutes
each side.
5. Slice the remaining cour-
gettes as thinly as possible
and place over the hot salmon
to resemble fish scales. The
residual heat of the salmon will
cook the thin courgettes.
MAY 2018 | FLEX 55
FOOD & SUPPS THE HIIT KITCHEN

kcal
342
fa t
5.3g
carbs
25g in
prote
4 3g

Method: 3. Place the carrots in a pan, add

Chicken stuffed with
spinach, celery leaf and
sunblush tomato
Ingredients:
150g chicken
5g chopped sunblush tomato
15g wilted spinach
100g new potatoes
60g cabbage
70g carrots
75g tender stem broccoli
1 star anise
5g parsley and chives
1. Butterfly the chicken breast
and place the spinach, celery leaf
and chopped sunblush tomato
in the centre. Roll into a sausage
in cling film before poaching in
simmering water for 15 – 20 minutes.
Remove and allow to cool slightly
before colouring all sides in a
hot pan.
2. Place the new potatoes in a pan
and cover with water. Bring to the boil
and cook for around 10 minutes or
until cooked through. Drain and crush
with parsley and chives.
the star anise and cover with water.
Bring to the boil and cook until soft.
4. Slice the cabbage, season with salt
and pepper and cook in a pan with a
little olive oil over a medium heat until
soft.
5. Place the tender stem broccoli
in a dry pan over a medium head
and cook until the broccoli has
started to scorch and soften.

56 FLEX | MAY 2018

 Breakfast Body Shake - Strawberry Synergy -
Ingredients: Method: Ingredients: Method:
500ml Almond Milk 1. Place all the ingredients 500g Almond Milk 1. Place all the ingredients
1x scoop Whey protein into a high-powered 50g 0.5x Medium into a high-powered
powder blender. Bananas blender.
2 tsp Oat flakes 2. Blend on full power 26g 1x large Strawberries 2. Blend on full power
1 heaped teaspoon using 30 seconds 23g 1x scoop using 30 seconds
Almond butter blasts, until smooth Strawberry whey protein blasts, until smooth and
1 tsp Agave nectar and creamy. powder creamy.
Half teaspoon Lucuma 3. Add a handful ice for 15g 1x heaped 3. Add a handful ice for
powder super cold refreshment. teaspoon Almond butter super cold refreshment.

443 39 0
kcal kcal
2 1. 5 g 20.1g
fa t fa t
31.9 g 23.3
carb g car
26.1g 2 4 .3 b
prote g p ro
in tein

BODYPOWER Blueberry Blast - Skinny Strawberry Set -

Ingredients: Method:
400ml Almond Milk, 1. Place all the ingredients
unsweetened into a high-powered
60g Blueberries blender.
30g 1x scoop Blueberry 2. Blend on full power
whey protein powder using 30 seconds blasts,
1x tablespoon Almond until smooth and creamy.
butter 3. Add a handful ice
for super cold refresh-
ment.
Ingredients: Method:
5 strawberries 1. Add mixture to a cup/
1 scoop of strawberry bowl.
protein 2. Slice 1 strawberry into
2 tbsp greek yoghurt slices and place on top of
100ml almond milk desert with mint leaves.

385 2 61 k
kcal cal
21.1g 8. 2g
fa t fa t
15 . 4 22g
g car carbs
2 8 .9 bs 27g p
g p ro rotein
tein

MAY 2018 | FLEX 57

C E L E B R AT I N G 1 0 Y E A R S

S AT U R DAY 12TH M AY

NEC , B IRM I NGHAM

W W W. B O D Y P O W E R . C O M / V E G A S P A R T Y
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CASINO INTERACTIVE BAR

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TICKETS FROM £20

W W W. B O D Y P O W E R . C O M / V E G A S P A R T Y
60 FLEX | MAY 2018
 EMMA
HYNDMAN
MAY 2018 | FLEX 61
THE BIKINI FRONT POSE IS
PROBABLY THE MOST VARIED
POSE THERE IS ON STAGE. THE
GIRLS REALLY KNOW HOW TO
WORK THEIR ANGLES AND IT’S
CRUCIAL, AS YOUR FIGURE
CAN LOOK SO DIFFERENT
DEPENDING ON HOW YOU STRIKE IT.
The Pros really work it and the more posing and
bring all of the angles and stage presentation is evolving.
1 presence to the next level.
There is a ‘text book’ way
This brings me to the bikini
front pose and the variations
of hitting it, but with most you can try to find your
of the female categories the strongest pose. When I’m
freedom to showcase your working with a client, I usually
own interpretation of the work through the quarter turns
mandatory poses is being and then from this I can identify
encouraged. The more which poses will showcase the
popular competing becomes, athlete at their best.

9 2 3

This shows the standard bikini pose

with no twists or pops on it, which
is required by some federations.
Your check points are, toes slightly
turned out and quads rotated to

x 9
present the quads and leg shape,
pelvis tilted back with a lifted
midsection to elongate the figure,
the lats are flared which makes the
waist look smaller and lastly the
shoulders popped to give a nice top
line. Don’t pose too hard in bikini,
just present the shape. Make it look
effortless and pretty. In my opinion,
this pose works best for an athlete Here’s how ‘NOT’ to hit this front You can also add a slight lean on to
that has good outer quad sweep, pose. Image 1 shows the correct this front pose. This is allowed in all
a small waist, V-taper and nice full way federations and adds a touch more
delts. shape and flow to the figure.

62 FLEX | MAY 2018

 4 5 6

9 x x

The next alternative to the front
pose for me is the front twist. This
is the most common one that works
well for most competitors, as it
gives the figure lots of shape and
angles. The key is to twist the hips
to the side so we get a side profile of
the leg. If you have nice hamstring
shape and full glutes it looks great.
By twisting the waist and then
presenting the top line to the judges,
it makes the waist look smaller.
Therefore, it makes the frame look
more shapely.
The last bikini pose I work with is
the bikini booty pop pose. I always
get asked how to do this pose and
it’s the hardest to master!
7 Posing Coaching session with me,
9 @flexmagazineuk
Here’s how not to do the booty pop pose. (See image 7 for the correct
booty pop pose).
Make sure you are presenting the present your upper body to the
quads by turning your toes out a front which will pull the midsection
touch, lean into the back hip and in and the waist nice and tight.
take a small step back. Keep your Remember not all poses work
stance shoulder width apart, for everyone, one size does not fit
squeeze the back glute so you can all, trial your poses in the studio
see the top of the glute popping and identify what works the best
through, pull out the lats and for your physique.
COMPETITION
TIME
For the chance to WIN an extensive
DO THE FOLLOWING.
HERE’S HOW TO ENTER
Tag me in your posing practice selfie next time
you post one on Instagram, using
@emmahyndman_theposingpro and
The WINNER will be announced in my next
article of FLEX UK…..

Here is the correct way to do the “GOOD LUCK”

booty pop pose.

MAY 2018 | FLEX 63

 AND
WITH
IFBB PRO
ROSIE
RASCAL /// BY ROSIE RASCAL /// PHOTOGRAPHS BY TTIMAGE

A GUIDE TO FINDING
BALANCE, CREATING LASTING
AND POSITIVE LIFESTYLE
CHANGES, AND BECOMING
YOUR ULTIMATE SELF.

MAY 2018 | FLEX 65

B
eing the UK’s
no1 professional
women’s phy-
sique competitor,
a lot of my clients come
to me for help to reach
their own athletic or
stage competition goals.
I’ve been competing since 2007
and have won titles in figure, trained
figure, bodybuilding and now WPD.
I get so much joy out of sharing my
knowledge and experience to help
other ladies reach their potential.
The most popular package I offer
is the ‘wellness’ package. This is
something that all ladies would
benefit from at some stage in their
health and fitness journey. So,
I thought I would share with you
some of the fantastic tips, training
and advice that my clients receive.

What is the ‘wellness’ package,

how does it work and who is it
good for?
It’s a personalised plan that is
designed to work towards the
individual’s goals, and to work
around other responsibilities and
commitments. It’s great for people
who are tired of going from one
extreme to the next or have entirely
lost their joy and passion for all
things fitness. An example would be
someone that used to compete,
decided to take some time away
from the pressures of competing, crucial to prioritise health and be pushed to one side. Here’s
but now finds themselves complete- fitness, even if you’re no longer a little snippet of some of the
ly lost without the set structures or competing. It’s so important to know things my clients will start to work
goals in place. This person still has your intent before you set out on on, it’s incredibly powerful to begin
that drive and desire to be healthy any task. Is it to be a role model to a fitness programme in this way.
and to be the best version of your kids? To feel confident, relaxed, It can sometimes bring up things
themselves, but they’re struggling to and in control? people had never even realised
find where the balance is. until allowing themselves to delve
Mind over matter into their unconscious mind.
Ask yourself: Do you need to It’s just as important to get your Often, people’s desires can be
count every single calorie mind in the right place to perform things like: “I want a nice bum”,
anymore? Weigh yourself daily? well over a period of months or “I just want to be slimmer”, but
Feel guilty for missing a workout? as it is right before a workout. it’s vital to ask why? What would
If the answer is no, you have to In an industry that can sometimes that give you? What would change?
work on creating a goal-focused seem like it’s all about the physical What possibilities would lie ahead
plan to enhance every other aspect and the aesthetic appearance, if you had that confidence, freedom,
of your life by figuring out why it’s the mental side of things can often energy?

66 FLEX | MAY 2018

 One of the most influential tools we have is our language and self-talk.

ROSIE’S It can be incredibly limiting or can take our state of mind to an excited,
motivated and disciplined place. This is where the mantras come in. As well

CHECKLIST as being a fitness coach I’m a qualified NLP (neuro-linguistic programming)

practitioner. I’m always listening to how my clients are speaking and what
words they use to describe themselves. I wonder what would happen if you

1
Please write a list of what
you’d like to achieve in 2018
with your health, fitness and
competition goals.... really go in
depth. Set time frames, big goals.
Be precise.
spent one day paying attention to the language you use. Do you apologise all
of the time? Belittle yourself? Call yourself dumb, stupid, unlucky?
Be aware of this, and your conscious
mind will do its best to grant your
wishes. If someone asks how you are,
do you reply, “not too bad”, or “super,

2
Why is this important to you, duper, sooooooooo good”? Ask
and why are you commit-
yourself how you want to impact
ted? How will it make you
yourself and others, because every
feel, look? How could it change
word that comes out of your mouth
your life, confidence, work,
will createa reaction and a behaviour
relationships, clothes.
afterwards.

3
Ask yourself how things
would change if you don’t ANOTHER GREAT TOOL IS
achieve these dreams? YOUR BODY LANGUAGE.
What kind of feelings would you
be left with? Mottio
on = Emotioon
Emootioon = Motio
on

4
What qualities do you need
to achieve all your goals?
Write a list.
If you want to feel motivated or more
energised, try standing up tall, head
up, shoulders back, punch a fist in the find something that you enjoy. Maybe

5
Write down 3 past
events for which you
used these qualities
with great success.
air. Just moving in a certain way will
create a physiological change within
your body and mind, putting you in a
more positive and non-limiting state of
mind to then get things done.
it’s a dance class. Just because you
always did weightlifting/ bodybuilding
before, doesn’t mean it’s the only thing
you can do. Try something new for a
while and then work your way back to

6
What could stand in your the gym sessions when you feel
Alternatively, change your state first
way? Work, tiredness, lack that pull.
with something like music, an inspira-
of time, lack of commitment, • See if you can find a training partner
tional video, a picture, podcast...
bad habits? Write them down and
music is a massive state changer! who has the same drive to get fit, you
also think how you could combat
How many times has music stimulated can hold each other accountable.
these problems if they arose.
an emotional response, leading to a • Make sure you set realistic goals.
physical change? Tears, smiling, If you know you’ll only get to 2-3

7
Please write a list of mantras
aggression, dancing, flushed skin, sessions a week, don’t say you’ll train
that you’ll say morning and
evening. tingles on the back of your neck. 6 times a week. To begin with, you
• I am disciplined Choose something that creates the need to make sure the plan is going to
• I AM BEAUTIFUL physical response you need to fulfil be a guilt-free plan. It’s about getting
• I CAN your task, whether it be relaxation or balance, creating long-lasting lifestyle
• I WILL interval cardio. choices and not feeling any guilt or
pressure. Once you build your stamina
BODY, MIND, SOUL… and passion back, you’ll naturally just

8
Start conditioning your mind
each day with videos,
books, podcasts, music, TV,
social media, friends or family.
Anything that isn’t in line with your
goals try and minimise. Start
feeding your mind with things that
inspire you, keep you focused and
excited about health and fitness.
The reality is, when we look good, we
feel good. It’s important to get moving
and to get the body functioning and
mobile. You have to pay attention to
the body, mind and soul. The next
section is perfect for people who’ve
fallen out of love with the gym, or
who’ve never found any fun in training
at all but desperately want to get fitter
want to do more.
• Don’t worry if you have lost your
mojo. Relax, keep making these small
changes each day, and you’ll be back
in the zone when you’re ready. You
don’t have to be doing 101 things at
100 miles an hour your whole life.
Make sure to follow me on social

9
It’s important you put
yourself in the right mindset
when the day starts, or
before your gym session. Your
mindset will give you the mood,
then the feelings, then the
behaviour which leads to the
result you’re looking for.
and improve the way they look. Are
you one of those people who can
never stick to a plan for more than a
few weeks?
MY TOP TIPS WOULD BE:
• Choose a form of exercise that you
enjoy. If you don’t like weights or
dread particular classes, to start with
media for training advice and tips,
healthy recipes and daily motivation.
Please don’t hesitate to message me
with any questions or if anything I’ve
discussed resonates with you.
Website: rosie-rascal.com
Instagram: rosie1rascal
Facebook: Rosie Rascal
YouTube: Rosie Rascal

68 FLEX | MAY 2018

SAMPLE
LOWER
BODY
WORKOUT
LOWER BODY
WORKOUT
Warm up with 5 minutes
on the bike

2 sets of each
8-10 reps (60 secs rest)

• Hip Thrusts
(either with the bar or under the
leg extension machine, pad on
pelvis) Superset with

• Sumo Squat
with t-bar

• Curtsy Lunges
with dumbbells (right then left)

5 minute
non-stop circuit (control speed)

1 minute
seated
Hamstring Curls

1 minute
Hamstring Hypers
(feet tucked under the lat pulldown
machine, using a bar secured in a
10kg plate in front of you for
support and leverage)

1-minute
Lying Dumbell Hamstring Curls

1-minute
Romanian Deadlift

1-minute
rest,
and repeat (10 mins in total)

• 2 x Leg Extensions
(21s 7 reps bottom range, 7 reps
full range, 7 reps top range of
motion) Superset with

• Dumbbell Walking Lunges

(20 steps)

• 2 x 10 Leg Press

70 FLEX | MAY 2018

EATING
FOR A
HEALTHY
BODY AND
HEALTHY
MIND
Our relationship with food can be
such a love/hate one. After having
a binge eating problem for over
seven years, I can fully empathise
with people who struggle with
discipline around food. My issues
arose after the introduction of
‘cheat days’ when I began body-
building in 2004. I was able to
reprogramme my mind and limit
behaviour patterns when I discov-
ered NLP. Wellness not only takes
into account the desired aesthetic
goals, but also the way we get you
there. The food is mainly based on
healthy choices, variety. Some
people require structure, others
require freedom and to step back
from an unhealthy amount of
control around food.
I’m very excited to be launching
a new NLP package for people with
eating disorders, issues around
food, body confidence, low confi-
dence and self-esteem. This will be
vegetarian alternative
in the form of 1-1 sessions and also MEAL 2 ¾Protein shake
group workshops to give people the 1 medium-sized sweet or white
(add some superfoods to make
potato (cook into wedges)
tools to move forward from these a smoothie)
A large serving of vegetables
limiting thought and behaviour Ginger, fennel, celery, watercress,
(rotate veggies each day/week.
blueberries, fresh mint
patterns THERE’S SO MANY TO CHOOSE
2-4 rice cakes, tbsp almond butter
SAMPLE DIET FROM, GET CREATIVE)
Wake MEAL 3 ¾A portion of white
400ml Water, 1 whole lemon MEAL 5 ¾Low-fat yoghurt
meat or fish (turkey, chicken,
squeezed, Stevia drops, or quark
bass, cod, tuna) or vegetarian
10g glutamine. Add tsp organic cocoa powder
alternative.
and stevia
Add sauce or seasoning for flavour
MEAL 1 ¾4 Egg whites, 1 yolk Sprinkle in chopped walnuts or
Serving of rice, wholemeal pasta,
½ cup porridge oats hazelnuts
quinoa or a sweet potato wrap
(mix in a blender with stevia to Large mixed salad It’s great for some people
sweeten, cook up like a pancake 2 tbsp Avocado or tsp olive oil to have 2-3 options to choose
with tsp coconut oil) from for each meal, and to add
Add some chopped fruit to MEAL 4 ¾Protein of choice, more carbohydrates around
your plate eggs, salmon, steak, white meat, or a workout.

MAY 2018 | FLEX 71

CHARLIE HAS SOME OF THE
BEST LINES AND CUTS ANY
ATHLETE COULD WISH FOR,
AND HE’S ONLY 27.
/// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY JULES GODFREY

74 FLEX | MAY 2018

MAY 2018 | FLEX 75
C
oming from a sporting
background of football,
rugby and cricket, he
always knew how to push the
boundaries to achieve more
from his physique- with the
help of his dad’s motivation.
It seems this youngster has
the genetics to go as far as he
wishes, especially considering
he only really took up serious
bodybuilding at the age of 23!

It was the 2009 front cover of

FLEX magazine that first opened
Charlie’s eyes to bodybuilding.
“Seeing Jay Cutler come back
and win the Mr Olympia was one
of my main inspirations for getting
into bodybuilding. Jay beat Dexter,
and the front cover had Jay ripping
the magazine down the middle,”
he recalls.
“Inspired by the greats, I joined
Coliseum Gym, owned by Trevor
Chung,” Charlie begins. “I had no
clue what I was doing, but I was
very keen to grow. Trevor took me
under his wing with a strict arm and
taught me the ropes of bodybuilding.
I was immediately hooked.”

Understanding Your Choice

Although he first started lifting
weights at 16 years of age, Charlie’s
passion grew into something far
more serious and dedicated.
“It wasn’t long before the training
became a lifestyle, not just a
choice,” he says. “I soon learned
that food is everything. If your diet
is not on point, you will not grow.
Not knowing what you’re eating and
putting in your body is almost like
walking over to the bench press and
putting a load of weights on with no
idea how much you can even lift.
“I firmly believe that bodybuilding
is a lifestyle choice. If you have
what it takes, then give it everything
you have before it’s too late and
your time has passed. Do what
makes YOU happy.
“One thing we all learn, is that
to be a good athlete in any sport,
it’s vital to have a good network
of people around you,” Charlie
continues. “The people that are
meant to be in your life will under-
stand and support you, others that
don’t understand will leave your life
and are not worth it. Bodybuilding
is more of a mental game than a
physical one. I watch motivational
videos, stay away from any negative
influences and even cut out friends
or family if I have to. As much as
I don’t like to be, sometimes I’m
selfish and focus on me. It is the
only way to achieve my goals. Some
people won’t understand, but if it’s
your passion, then don’t let any job
or any individual stand in the way.
Don’t shy away from anything you
want to do just because someone
else might not agree with it.”
As an athlete who maintains a
healthy family life whilst also being
so focused on himself, Charlie
admits that bodybuilding is a
selfish sport and sometimes the
other people in your life can feel
neglected.
“Make sure you show those

close to you that you appreciate
their support at every opportunity
you can,” he advises.
Charlie is constantly improving
and learning how to change his
physique. He thoroughly believes
that you need to ‘fall in love with
the process’ and everything
will come together. Using a
progressive approach, he takes
things slowly with ample research
and isn’t afraid to ask his coach
to guide and teach him the best
way to develop.
“Every expert was once a begin-
ner,” he says. “This is something
that always sticks in my mind.
Knowing this helps me not to be
disheartened if I don’t get results
as fast as I would like. It is keeping
it consistent that will have a signifi-
cant effect. Don’t be distracted by
what anyone else says- just focus
on doing what you love.”
CHARLIE’S
DIET
Charlie
told FLEX
about
his food
structures:
MEAL 1 MEAL 3
All of the following 250g of 5% lean
blended into a shake: mince beef
100g oats 40g boil in a bag rice
2 scoops of whey protein Green veggies
1 teaspoon almond or salad
butter
MEAL 4
MEAL 2 250g chicken
250g chicken 40g boil in a bag rice
40g boil in a bag rice Green veggies
Green veggies or salad or salad
TRAINING SCHEDULE
BACK:
TYPICAL SPLIT: Wide grip pull ups or wide grip pulldowns
(4-5 sets of 10-15 reps increasing the
CHEST ¾ Monday weight with each set)
BACK ¾ Tuesday > Close grip pulls to work on thickness
ARMS ¾ Wednesday (4-5 sets of 6-10 reps increasing the
SHOULDERS ¾ Thursday weight and drop setting at the end to
burn out)
LEGS ¾ Friday
> Bent over dumbbell rows as heavy as
possible with good form (3-4 sets of
Charlie sometimes throws in an extra 8-10 reps squeezing at the top)
workout at the weekend on a lagging
> Rack pulls or deadlifts to finish off
body part.
(4-5 sets of 6-12 reps increasing the
CHEST: weight until failure)
> Flat bench – Increasing the weight
slowly until 4 rep max. (4-5 sets)
BICEPS:
> Machine curls (4 x 5 sets of 10-15 reps)
> Incline dumbbell or incline hammer
> Incline dumbbell curls (3-4 sets of
press, drop sets (4-5 sets)
10 x 12 reps super-set with; hammer
> Pec fly machine (3-4 sets of 10-15 reps)
curls same reps, same sets)
> Incline cable flies or variation of 15-20
> Standing barbell or E-Z curls
reps (drop sets for 3-4 sets
(3 sets of 10-12 reps)
TRICEPS: Giant sets:
“My food very much varies
> Straight or bent bar pull downs-
depending on what I’m trying to 15 reps straight into behind the head
achieve,” he says. “I have rope pullovers, straight into lying down
at least six whole meals
a day with shakes in-between
E-Z bar skull crushers all 15 reps
to help gain some easy extra SHOULDERS:
calories. I mainly stick to simple
foods that work, such as egg
> Dumbbell or machine press
(3-4 working sets of 6-10 reps)
whites, oats, white rice,
chicken breast and white fish.
> Dumbbell lateral raises drop setting
each set until failure (3-4 sets of
The only difference in the 10-15 reps)
off-season is my portion sizes
and the number of cheat meals
> Standing military press increasing
the weight each set (3-4 sets of
I may eat. The rest must stay
the same. Off-season does not
6-10 reps)
> Rope pulls for rear delts (4-5 sets
mean you can be lazy and eat
anything you want!”
of 15-20 reps squeezing and holding
each rep)
LEGS:
Always warm the knees up with leg
POST
extension drop sets (3-4 sets of
WORKOUT
SHAKE 15-20 reps)
2 scoops of whey > Squats, as heavy as possible with
protein good form and as deep as possible
(4-5 sets of 4 -10 reps)
MEAL 5 > Leg press or variation of (3-4 sets
2 salmon fillets of 10-20 reps)
1 pack of microwave > Lunges- bodyweight (3 sets)
rice
> Straight leg deadlifts
Mixed stir fry
veggies. (4-5 sets of 10-15 reps)
> Calf raises (4-5 sets of 15-20 reps,
squeezing at the top)
MAY 2018 | FLEX 77
78 FLEX | MAY 2018
 /// BY DARREN NICHOLHURST
/// PHOTOGRAPHS BY PHIL SMITH, HARPENDEN STUDIOS

HOW I BECAME
A CHAMPION
Dan Smith
IFBB Pro Bodybuilder
MAY 2018 | FLEX 79
 Having just witnessed the Winter my way to relax and let off steam.
Paralympics, it seemed such a Going to the gym is very therapeu- DAN SMITH’S DIET
shame there wasn’t a bodybuilding tic and puts me in a very strong 7:00 14:00
event. There is nobody that can mental state.” Wake up MEAL 3
take away the fact that to become
MEAL 1 Chicken/white
a bodybuilder with any disability Training Advice fish
takes real determination and mental “I firmly believe that for the first
Protein shake
Large spoon of Broccoli
strength. What we seem to forget six months of training, anyone that
Hemp Oil 125g basmati
as non-disabled athletes is that we goes into a gym, able-bodied or
Cranberry tablet rice
can rest our limbs that ache from disabled, should be using dumb-
Vit D Large spoon
training, allowing them to recover bells for all exercises ‘ONLY’,” Dan
hemp oil
faster. But for athletes like IFBB advises. “The reason being that if
8:00 Multi vitamins
Wheelchair Pro Dan Smith, it’s a you have a weaker side, and most
MEAL 2 Cranberry tablet
very different situation. If he’s people will, using the dumbbells will
smashed a hardcore week of allow the weaker muscles to start
50g Oats with
cinnamon 16:00
training and his shoulders, arms matching the strength of the more
and chest are sore and weak, he dominant side. If you just use
Digestive MEAL 4
still has to use those aching mus- machines however, the stabilising
enzyme Protein shake
cles simply just to move around. muscle doesn’t get used as much,
Omega capsule 5-a-day+V
We forget that his arms and and the more dominant side will
CLA capsule super greens
shoulders are continuously take over.”
Joint formula Omega capsule
having to push his wheels around,
Liv52 Joint formula
only to go about his daily life. Dan’s principles of training
In last month’s FLEX, we told are to alternate his exercises 9:30 18:00
how Dan suffered a horrific injury each week. Banana MEAL 5
which led to paralysis and how he “I struggle to do the same exercises
Pre-workout 10oz rump steak
subsequently battled with mental all the time as it puts the same
Bcaa’s Broccoli
illness. It was the bodybuilding pressures on injured parts of my
Hydrolyzed 125g rice
thought process that kept him body,” he explains. “If I keep doing
Collagen Digestive
from giving in. this, the ligaments and tendons
Glutamine enzyme
This month we learn how daily in those areas don’t fully recover.
Creatine Liv52
life as a wheelchair bodybuilder is I have to hit that exercise as hard
HMB CLA capsule
significantly more complicated than as my body allows me to on that
that of a regular bodybuilder. day, and then the following week
10:30 20:00
“I spend my entire time planning do a different group of movements,
Gym
MEAL 6
and tracking my macros,” says Dan. so all of the supporting muscles,
Intra workout
300g cottage
“For me to maintain my muscle ligaments and tendons are as fresh
Bcaa’s
cheese
density, I need to consume as possible. I also swap exercises
Glutamine
4 rice cakes
consistent protein. I use peptide around, as I believe this creates
Hydrolyzed
a good shock to the muscle and
Collagen
bonded protein shakes alongside 22:00
my food, as they release a continu- stops it going stagnant, allowing MEAL 7
al supply of amino acids into my for continual growth.” he says.
12:30
Post workout Protein shake
bloodstream for faster recovery. Dan, like many other athletes, has (slow release)
“People forget what put me in a to listen to his own body. Recovery
shake
Whey isolate Casein
wheelchair; I fell from a great height is extremely important, so this is
resulting in many broken bones how his typical week of training
Carbs
Creatine 22:30
which still cause me enormous pain looks: SLEEP
today. I have to work around those
HMB
Monday Chest
injuries and do the best I can to Tuesday Biceps & Triceps CLA capsule
overcome them.” Wednesday REST DAY Vit C
Thursday Shoulders & drop
Dan stays focused on his diet Not being very active, I use shakes
set triceps
not just for recovery, but also to Friday REST DAY and whole foods in off-season with
keep him level mentally. Saturday Back & drop set digestive enzymes to aid digestion
“Training for me is a love and biceps otherwise I suffer bloating.
passion,” he says. “But it’s also Sunday REST DAY

80 FLEX | MAY 2018

CHEST
Before the massive weights are
used in his chest routine, Dan
performs extensive warm ups.
This ensures that all his ligaments,
tendons and joints are warm.
It is essential to not to cause
injury to areas of the body that
are being used continuously
in his everyday life.

PEC DEC WARM UP

PHOTO CREDIT: FIVOS AVERKIOU

1st set | 30 reps
2nd set | 20 reps

PULLOVER MACHINE
3x 15 reps for a warm-up set
(this is to ensure the rotator cuff
is warm and mobile)

INCLINE CHEST MACHINE

PRESS (SEATED)
20 rep warm up
3x working sets | 10-12 reps

INDEPENDENT FLAT HAMMER

PRESS (FLAT)
20 rep warm up
3x working sets | 10-12 reps

CABLE FLYES
(40-DEGREE INCLINE)
3x working sets | 15-20 reps

MAY 2018 | FLEX 81

BICEP & TRICEPS
Due to elbow surgery, Dan starts
with triceps. He ensures the arms
are warmed up as much as
possible, allowing for better
movement and contractions.

WARM UP
The following two exercises are
purely WARM UP movements…..

BICEP PREACHER CURL

MACHINE
20 reps | x1 sets

SEATED DIP MACHINE

20 reps | x1 sets

WORKING SETS
TRICEPS ROPE PRESS DOWN
20 rep warm up | 3x 12-15 reps

STRAIGHT BAR PRESS DOWN

20 rep warm up | 3x 12-15 reps

V-BAR PRESS DOWN

PHOTO CREDIT: FIVOS AVERKIOU

20 rep warm up | 3x 12-15 reps

WEIGHTED DIPS (SLOWLY)

3x 8-10 reps

SEATED BICEP PREACHER CURL

20 reps warm up | 3x 10-12 reps

SEATED DUMBBELL
HAMMER CURLS
15 reps warm up | 3x 10-12 reps

CABLE CROSSOVER BICEP CURL

3x 10-12 reps

82 FLEX | MAY 2018

SHOULDER & DROP
SET TRICEPS
PULLOVER MACHINE (warm up)
3x 20 reps

SEATED DUMBBELL LATERAL

RAISES
20 reps warm up | 3x 12-15 reps

DUMBBELL FRONT RAISES

20 reps warm up | 3x 12-15 reps

SHOULDER PRESS
(HAMMER MACHINE)
3x 10-12 reps

REAR DELTS BACK & DROP SET

(PEC FLYE MACHINE)
3x 15 reps BICEPS
PULLOVER MACHINE (WARM UP)
V-BAR PRESS DOWNS 3x 20 reps
These are to be performed as a 3x 10-12 reps (WORKING SETS)
drop set, (no rest in-between the
sets).
WIDE GRIP PULLDOWNS
2x 12-15 reps
1x 15 reps (WARM UP)
1x 15 reps
3x 10-12 reps
1x 10 reps
1x set to complete failure
SEATED LOW PULLEY ROW
3x 10-12 reps

SEATED ROW MACHINE/

STRAIGHT ARM SCAPULA
CONTRACTIONS
(bringing the shoulder blades
together, keeping the arms locked
straight)
3x 10-12 reps

DUMBBELL SHRUGS
3x 10-12 reps

MAY 2018 | FLEX 83

BAC KG RO U N D P H O T O C R E D I T: I S T O C K ; B I RG I T KO R B E R

/// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY JULES GODFREY

Tony Bailey is one of the old school

bodybuilders. He’s competed in a
vast amount of shows and won
numerous titles. His legacy of being
a hard and densely muscled
competitor was built, and motivated
from the Yates era.

84 FLEX | MAY 2018

 bodybuilding at its best,” begins
Tony.
It wasn’t long before he realised
the many benefits weight training
could have.
“Like most people, I loved
getting stronger and bigger and
having a six-pack,” says Tony.
“I felt great about myself which
was amazing, and of course, I
attracted the women,” he laughs.
But even after all the years of
training and dedication, Tony isn’t
completely satisfied with his
physique.
“I don’t think I have achieved the
body I want yet,” he says. “I know
that there is always room for
improvement and there is always
more I can do to gain more detail
in the muscle. It does take time,
and it’s not an overnight process.”
STRESSES AND PLANNING
Part of being a bodybuilder is
knowing how to overcome
stress. We need to understand
that stress can be very destruc-
tive but also constructive. If you
can learn to adapt, then you will
benefit.
“Stress forces us as humans
to change,” explains Tony. “If you
BAC KG RO U N D P H O T O C R E D I T: I S T O C K ; B I RG I T KO R B E R
Tony started out in the karate
and kickboxing world, idolising
the greats such as Chuck Norris
and Bruce Lee. Then one day
when he happened to pick up
a copy of FLEX magazine, that
fascination switched to body-
building. The rest, as they say,
is history…
”It all started when I saw Flex
Wheeler, Chris Cormier and
Shawn Ray. I was blown away by
how these guys looked. This was
86 FLEX | MAY 2018
stress a muscle from lifting, it will
adapt and grow more muscle
ready for the next lift. The mind
is no different. When my dad
passed away it affected me a lot.
It took its toll on my training. But
then my positive training mind
slowly got stronger again and
adapted and made me focus and
lift to get stronger.”
Tony’s newly focused mind
knew it needed a plan.
“I know that in five years time,
I’ll want to stop competing. I will
be judging shows, and the aim is
to have and run my very own
bodybuilding show,” Tony grins.
For the time being though, all
the planning is going into his
training and nutrition.
”I would say the key to getting
into this sort of sport is food,” he
says. “Personally, I think it’s the
key to any sport. But if you don’t
get your nutrition right in this one,
you definitely won’t have a
physique. I wake up early and
cook first thing in the morning.
Depending on how or if I’m getting
ready for a show determines
the spare time I have. But I like
to feel prepared and mentally
set for the day,”
Tony typically trains twice
a day, Monday to Friday with
weekends off. This allows for
recovery which is equally as
important, as well as time with
his family.
 THE DIET
Tony eats a typical bodybuilder’s diet. His protein sources come
from chicken breast/steak/fish, and on an approach to a show,
he eats leaner and dryer foods.
His carbohydrate sources are rice/potatoes/yam/pasta.

BREAKFAST POST TRAINING SHAKE

2 scoops of whey protein
MEAL 1 Amino powder
100g oats with carbohydrate- L-Glutamine
based juice drink (blended to Mixed with water
drink)
200g rice MEAL 4
180-220g chicken breast 300g salmon
Green vegetables 400g potato
Green vegetables
MEAL 2
250g steak MEAL 5
220g rice 200g rice
Green vegetables 180-220g turkey breast
Green vegetables
MEAL 3
200g rice MEAL 6
180-220g chicken breast 300g salmon
Green vegetables 400g potato
Green vegetables

All of Tony’s exercises are performed to get the maximum from

warm-up sets and prepare the muscles for the 2 heavy hardcore
working sets at the end.

Example below:
Warm Up 20 reps x 4 sets
Working sets 20 reps (if possible) x 2 sets

MONDAY/CHEST & NEXT WEEK THESE WOULD BE

BICEPS PERFORMED WIDE GRIP
MORNING SESSION
Machine flyes THURSDAY/
Incline Hammer press machine SHOULDERS & TRICEPS
Flat Hammer press Seated lateral dumbbell raises
Heavy flyes or weighted dips Heavy machine press
Dumbbell front lateral raises
EVENING SESSION (hammer style)
Barbell curl Upright rows
Preacher curl
Dumbbell hammer curls Tricep rope press down
V-Bar press downs
TUESDAY/LEGS Skull crushers
Leg extension
Leg press or Squats or FRIDAY/LIGHT LEGS
Hack squats (HAMSTRING FOCUSED)
Hamstring curl Heavy, stiff legged deadlifts
Calves Single leg hamstring curl
Lying leg curls
WEDNESDAY/BACK LIGHT leg press or squat
Close grip pulldowns
Barbell bent over row SATURDAY & SUNDAY
Hammer Strength seated row REST DAYS

MAY 2018 | FLEX 87

 PHOTO CREDIT: iSTOCK COSMIN4000

88
FLEX | MAY 2018
/// BY DARREN NICHOLHURST

MAY 2018 | FLEX 89

 Flex magazine had the pleasure of spending
some time with Elliott Wald D.C.H., H.A, Master
Hypnotherapist and NLP Trainer. Elliott is
recognised as a leading expert in the field of
Hypnosis, Neuro-Linguistic Programming
(NLP) and cutting edge modern psychology,
with over 20 years professional experience.
You may have seen Elliott before, I came 2nd as a Junior. Over the
demonstrating his outstanding years that followed, I continued
skills on National TV, with numerous to compete.
appearances as the ‘Hypnosis In 1986 I moved to train at Dave’s
Expert’ on ITV’s This Morning Show, Gym in South Harrow, which was a
the BBC’s ‘Alternative Therapies’ real hardcore training environment.
documentary and Lorraine Kelly’s It was always full of bodybuilders.
‘Next Big Fat Challenge’. His talent Around the ceiling in huge painted
continues to be featured on the letters were the words ‘A winner
television, in newspapers and never quits and a quitter never
magazines and as a guest speaker wins’.
on various radio shows such Albert Beckles, a very famous
as talkSPORT, Virgin Radio and bodybuilder would train there when
BBC Radio 2. he was in the UK and I often asked
In bodybuilding and many other to train with him. When we first had
sports, we often see and hear that a workout, he pointed up at those
it’s the mind that either makes or words and said, ‘that is so true’
breaks us. Our bodies can with- and so I used to read those words
stand massive stress, but more every time I trained and before
often than not, if the mind gets tired, every set, so they became firmly
then the determination will go and embedded
the muscles will stop. in my mind and my personal mantra.
Top Pro’s like 6x Mr. Olympia I became more and more fasci-
Dorian Yates regularly talk about nated with the human mindset and
‘being in the zone’, and how they the psychology of performance
manage to switch off from the athletes. What I quickly realized is,
outside world. while the body has physical limita-
So, Flex asked expert Elliott: Is tions the mind is infinite in its
Mindset Mass Really Achievable?’ possibilities.
On the 3-hour round route of the
How did you get into your daily bus journey that I took to the
profession? gym and back, I would read books
I didn’t grow up in the best environ- on motivation, how the mind worked
ment. Like a number of bodybuilders and anything I could find to read
I have met over the years, I was on the psychology of performance.
probably drawn into the gym, and By my mid 20’s, I had read hundreds
for me specifically training with of books on psychology and it was
weights. This helped me to adopt clear to me that the mind was the
the mentality that I was going to most powerful tool in advancing
become so strong that nobody oneself.
could kick sand in my face again. In the early 90’s I went back
From the age of 15, I was always to formal studying at Birkbeck
in the gym. When I left school University, where I enrolled
I started working as a personal on a two-year course on Clinical
trainer, as I guess there was a part Hypnosis.
of me that always wanted to help I then met Paul McKenna and
other people in one way or another. embarked on a further four years
I first competed at 17 years old in of learning from himself and to my
the Mr. Titan in Hornsey, where good fortune, Dr. Richard Bandler
90 FLEX | MAY 2018
(the co-creator of NLP Neuro
Linguistic Programming), who
became my mentor and I spent
hundreds of hours in his company
and literally absorbing all I could
learn from him; I was like a sponge
and I had met the fountain of
knowledge.
It was my goal to work specifically
with helping athletes to psychologi-
cally improve their performance.
However, I quickly found that
I had a natural ability to build a
rapport with individuals and to
empathise with and understand
their problems, so I began helping
people who were experiencing
phobias, addictions, anxiety and
weight issues too.
My client base rapidly expanded
and as my success with clients
grew, I began to gain recognition
in my industry as one of the top
Hypnotherapists in the world.
Who you have worked with
(that you can mention)?
All my work is completely confiden-
tial; however, I have worked with
PGA Golfers, Premiership Football
Players; Boxers; Darts players
(in fact Phil Taylor mentions me
in his book), as well as numerous
competitive Bodybuilders and
Powerlifters.
How long you have been
doing this?
I have been working in private
practice as a Master Hypnothera-
pist and NLP Master & Trainer for
over 22 years. I am a published
author of three books and a re-
nowned speaker, delivering semi-
nars around the world on motiva-
tion, goal setting and numerous
topics. Currently, I work from two
clinics, based in Bedfordshire and
North London.
Do you need to delve into the
past history of the individual
to figure out how to under-
stand and activate the correct
thought process to get the
best end result?
Letting go of the past can often
deliver extraordinary results
because the past can be filled with
limiting beliefs. Focusing on the
future can allow you to gain a whole
new belief system and what I call
a ‘I can attitude’. Those past limiting
beliefs can often hold people back.
For example, if they couldn’t lift a
certain weight and they go to bench
it again, they may already have that
in the uppermost of their mind. If
they fail to bench it again, then that
belief becomes more vehemently

PHOTO CREDIT: iSTOCK NASTCO

positioned in their mind, so now they
are making their future decisions
based on negative past thoughts.
Beliefs will either limit you or
empower you. What you believe to
be true is true to you at that moment
in time, but your beliefs can alter
and have probably altered through-
out the course of your life. Beliefs
are your perceptions and the filter
of how you see yourself and the
world around you.
Each and every client is different
and I don’t apply a ‘one size fits all’
methodology. I look at every indi-
vidual’s beliefs, values and experi-
ences and how that is impacting on
their behaviours in the present and
the future.
For example, if a bodybuilder
comes to see me to gain more focus
in their training or has hit a bit of a
slump, I would uncover the reasons
for this and streamline the treatment
to specifically overcome those
particular barriers.
Will bringing the past up create
more bad tendencies to cheat
meals? (If an athlete is asking for
help with mind strength to stay
focused on their diet).
Human nature at its very core is
driven to avoid pain and move
toward pleasure. If you put your
hand on a red-hot oven ring and you
burn yourself, this is physical pain
and you very quickly learn not to put
your hand back on a red-hot oven
ring. And that is the same whether
applied to physical or psychological
pain.
It is how the individual perceives
dieting; if they think, feel and
associate more pain to dieting
because of past experiences, then
they will find it more difficult.
However, on the flip side, if you
show them how to attach more
pleasure to dieting and more
pleasure in prepping their meals,
then they are definitely going to find
it far easier to stay focused on their
diet and keep everything on point.
The problem with athletes when
they are dieting is that they often
experience the toughness of dieting
in the now (pain) and don’t experi-
ence the end result of being in
shape, looking chiselled, ripped and
at their very peak until way later
(pleasure), thus maintaining the diet
can seem to require huge amounts
of willpower.
Imagine what it would feel like if
you woke up with enormous
pleasure every day of dieting and if
every meal and every mouthful
radiated in your mind and reaffirmed
to you that you were going to be in
the best shape of your life - not just
words in your head but actual core
feelings.
How long is the process,
is it ‘different stages’ over
a period of time?
Most clients I work with I will see for
approximately 3 one-hour sessions,
usually once a week.
How long does the end result
last for once these sessions
are completed? Does the
brain re-adjust and go back
to its old ways?
The key to peak performance is
your mindset and how you use it,
not once but indefinitely. The mind
is like a muscle; so you wouldn’t
expect to go to the gym once and
walk out at your very strongest,
at your very biggest or at your most
cut! It requires the application of
consistent action and if you don’t
train a muscle, what happens? It
atrophies, right. Well your mind is
exactly the same.
What separates you from
achieving your very best physique
- whether that be more muscle
tissue and mass, bringing up lagging
body parts, or bringing that chiseled
look out and being in your best
possible condition, is not simply
genetics, talent or ability, but the
ability to think differently.
Is the end mind-set, once you
feel the athlete is set, some-
thing that the athlete can
maintain or even build on?
Cultivating a competitive winning
mental state is not a one-time thing;
it’s an all-time thing.
When I work with athletes, I teach
them strategies and tools that they

MAY 2018 | FLEX 91

can use again and again to achieve
even greater mental skills and to use
them in their training, dieting and
competing.
Although repetition is the mother
of all skills and consistency is a
primary necessity in excelling at
peak performance, you must be
able to change course if something
is not working for you. Remember-
the definition of insanity is doing the
same thing over and over and
expecting a different result!

In a nutshell, what would you

say is the single most impor-
tant psychological thing?
Learning the key questions that you
must ask yourself in order to get the
very best out of yourself.
Will what you show the athlete be
useful or something they can apply
in other areas of life?
It is not your aptitude, but you’re
attitude that determines your

PHOTO CREDIT: iSTOCK YACOBCHUK

altitude.
These are transferable skills that
you can learn to apply in every area
of your life; in your working life and
in your personal life, you can use
them to become more confident.
Your true potential is endless.
Dorian Yates always said: “Have a
vision of what you want to grow and
how you would like to look.” Is this
something similar whereby you
envisage your goal and the mind
muscle connection could help you
grow the desired look?
Absolutely! The mind/body
connection is well-documented and
practicing visual imagery of your
desired goal is fundamentally
imperative to achieving it. You are
what you think you are!
Having a vision of what you
want is so important, because
if you don’t know where you
want to get to, how will you
ever know what you need to
do to get there?
Having said that, goals evolve just
like people and you must always go
back to your blueprint to check that
you are on course and that you are
doing all that you can to get there.
As Arnold Schwarzenegger said,
‘The mind is the limit, as long as the
mind can envision the fact that you
can do something, you can do it, as
long as you really believe 100%’.
Mental visualisation is vital to
succeeding in sport. I asked Kai
Greene what he his does to motivate
himself on days he didn’t feel like
training, perhaps when his schedule
meant he was travelling a lot and
just wasn’t in the zone? His re-
sponse was a great visualisation
that he used, he said to me:
“You know those moments when
you feel really pissed off with
something, like you’re waiting to pull
into a car parking space and
someone drives straight in the
space you’re waiting for, or you’re
having stress at home or at work?
Well I take that feeling and I imagine
holding a bottle, undoing the lid and
pushing that feeling into the bottle
then screwing the lid back on tight,
so those feelings can’t escape and
putting it into my pocket for later.
Then later when I go into the gym,
I imagine taking that bottle out of
my pocket and drinking down all
those feelings and boom, I use that
to fuel me through my workout and
I come out having had a great
workout and feeling so much better
for letting those feelings go in the
right way for me.”
What a great visualisation
technique for motivating
oneself!
Research has shown that a person
who constantly visualises a certain
physical skill actually develops
muscle memory which can help him/
her when they engage in the activity.
A related study by Australian
physiologist Alan Richardson
confirmed the reality of the phe-
nomenon. Richardson chose three
groups of students at random, none
had ever practiced visualisation and
the first group practiced free
throws every day for twenty days.
The second group made free
throws just on the first day and just
on the twentieth day, as did the third
group. But members of the third
group, spent twenty minutes every
day visualising free throws. If they
missed they ‘practiced’ getting the
shot right in their mind. On the
twentieth day, Richardson meas-
ured the percentage of improve-
ment in each group and the group
that practiced daily improved 24
percent; the second group unsur-
prisingly improved not at all and the

92 FLEX | MAY 2018

third group, who physically prac-
ticed no more than the second but
had visualised each day, did 23
percent better. That’s almost
as well as the first group.
In his paper on the experiment
published in research quarterly,
Richardson wrote that the most
effective visualisation occurs when
the visualiser feels and sees what
he/she is doing. In other words,
the visualisers in the basketball
experiment felt the ball in their
hands and heard it bounce, in
addition to seeing it go through
the hoop in their mind.
Would you say that this
approach would be a great
way to gain competition
stage presence, by growing
confident and again, and
having the mind muscle
connection in order to pose
the muscle and making it pop
on stage?
You have to learn how to think to
catapult your performance. One of
the most common things I help
clients with is confidence, so using
Hypnosis to feel confident on stage,
to me is just a natural progression.
If you have trained for years, dieted
hard for weeks, sacrificed so much
for these few minutes of being on
stage, then you deserve to shine
and to be full of confidence.
You have to expect things of
yourself before you can do them.
What would be the typical
process you would put
someone through?
There are so many different
Hypnosis techniques that I use
on clients for performance
enhancement, that it’s difficult to
answer that. Perhaps if I just share
one with your readers here:
Firstly, lets understand that
everything you do repetitively is
habit forming, so often you can fall
into forming bad habits and the art
is to form good positive habits.
Take a moment and fold your
arms, which arm do you have on
top? Now unfold them and fold them
again - you’ll find you have the same
arm on top, because for some
reason at some time this became a
comfortable habit.
Now unfold them and fold them
with the opposite arm on top. You
probably had to think about how to
do it, as it probably didn’t feel
comfortable.
If our goal was for you to develop
a new habit of folding your arm in
this way, I would ask you to fold it
with the new arm on top and it might
take 100 or 1,000 times, but eventu-
ally you would form a new habit.
It’s the same way forming new
habits about eating right, training
more intensely or anything else for
that matter, so you need to keep
practicing it
A great way to develop a useful
habit for training is by ‘modelling’ or
replicating the very thoughts and
feelings of someone who is/has
already achieved something you
want to do
Remember a DVD you have
watched of one of your favourite
bodybuilders - maybe one who’s
well known for training intensely and
your goal is to improve the intensity
of your own training. (If you have
never watched a DVD, then I
suggest you get straight onto
YouTube or order one right now).
Now imagine that bodybuilder
standing right in front of you, say
just five steps away. Close your
eyes and imagine walking into them,
actually standing in their shoes
modelling their mind set and really
associating yourself with the
thoughts, feelings and actions of
that bodybuilder.
Ask yourself questions, like what
would that pro bodybuilder do to
motivate themselves if they were
having a down day and didn’t feel
like training? Or how do you think
that bodybuilder feels having
finished a great workout? What
would that feel like? What would
they see, hear and feel?
Imagine taking all those feelings
and putting them inside of yourself
right now. How would you then feel
differently? What would you be
saying to yourself?
As you do this, you can start to
see things and feel things in a new
way. Doing this a sufficient number
of times, just as you would to create
any new habit, is a simple way of
getting yourself into the zone.
Now practice this over and over,
so the moment you close your eyes
for a split second you can bring all
those feelings back. Then as soon
as you get in the gym or finish work
on your way to the gym, you’ll have a
visual cue to get you fired up.
I would like to leave you with one
of my favourite quotes by Abraham
Moslow:
“We are generally afraid to
become that which we can glimpse
in our most perfect moments, under
the perfect conditions, under
conditions of great courage, we
enjoy and even thrill to the god-like
possibilities we see in ourselves at
such peak moments and yet simul-
taneously, shiver with weakness,
awe and fear before the same
possibilities.”
Elliott Wald
D.C.H, MAST & TRAINER NLP, H.A
www.hypnosis-expert.com
PHOTO CREDIT: iSTOCK BOJAN89
MAY 2018 | FLEX 93
/// BY DARREN NICHOLHURST

WHILST IN CONVERSATION
RECENTLY WITH CLOSE
FRIEND LEE MILLER,
A 6FT 5 AMERICAN MADE
MONSTER, HE ASKED ME:
“HEY, HAVE YOU SEEN
THAT JACKED DUDE
DANNY JAKAB?”

94 FLEX | MAY 2018

MAY 2018 | FLEX
PICTURE CREDIT: KURT FOWELS

95
 PICTURE CREDIT: KURT FOWELS
W
ell, when a guy
as big as a
house is
impressed by
another guy’s size, I thought
I’d better take a look!

What I wasn’t expecting was to

find out that this ‘jacked dude’ was
only 22. Not only is he young, but
he is also a USAF.
FLEX had the pleasure of getting
to know who this young and rather
unusually sized American freak was;
precisely what the new meaning of
USAF is.
Stationed at McGuire Air Force
Base, New Jersey, this was where
Jakab met his first real inspiration.
Having been encouraged by his
professional tennis playing father
PICTURE CREDITS: CISCO PHOTOGRAPHY

to stay active, he saw a guy

with a physique that looked like a
Greek statue and knew from that
day onwards he had to hit the
weights hard.
“I was so impressed with that
guy’s physique. I needed to know
how he got to look like that,” begins
Jakab. “His name was Dom, and he

96 FLEX | MAY 2018

 PICTURE CREDIT: KURT FOWELS

was such an inspiration. I went up to

him to commend him on his amazing
build, and he talked to me for about
30 mins and encouraged me to
continue my bodybuilding journey.
He told me I had huge potential.”
Jakab always wanted to have an
impressive body like those he saw
in FLEX magazine as a kid.
“The reason I first got into weights
was because I wanted to stay Patience to Grow
in shape, especially being in the A lot of people lack having the
military,” he says. “I also wanted patience to grow and give up far
to put on some weight and grow too soon because the result doesn’t
my self-confidence.” come fast enough.
When Jakab first started his “Most people try to rush results,
journey at the age of 18, he knew but an inadequate diet will not allow
that dedication was the only way to you to grow in the ways you want,”
get results. The military had taught advises Jakab. “Diet is very impor-
him the strength of determination, tant. This is how my diet looks.”
and he drew on this to work
on his ambition.
PICTURE CREDITS: CISCO PHOTOGRAPHY

“I buckled up and realised that this

is the real world,” he says. “I know
that nobody is going to hand you
something on a gold platter and that
you will have to work your ass off to
succeed. Sometimes it takes failure
to then do the right things in life,
whether fitness related or not. It’s
all character building.”

MAY 2018 | FLEX 97


PICTURE CREDIT: JON LEBO
PICTURE CREDIT: KURT FOWELS
98
MY FOOD IS STRUCTURED BASED
ON OFF-SEASON/SHOW PREP.
My current meal plan:
OFF-SEASON PLAN
MEAL 1
4 whole eggs
6 egg whites or 1 scoop isolate
30g spinach
½ tbsps coconut oil
30g oats
1 tbsps Apple Cider diluted in
water with real lemon
Probiotic Multivitamin
MEAL 2
8 oz lean protein
1 serving green veggies or
green salad
2 tbsps natural nut butter / 4 oz
avocado / 1 tbsps extra virgin
olive oil / 1 tbsps macadamia
nut oil (only one from list)
FLEX | MAY 2018
MEAL 3
7 oz flank steak or rib eye /
90 percent lean ground beef /
8 oz salmon (only one from list)
1 cup jasmine rice / 8 oz red potato /
8 oz sweet potato
(only one from list)
1 serving of green veg
MEAL 4
(PRE-WORKOUT MEAL)
40 g isolate
15g cup dry measured cream of rice
1 tbsps natural nut butter
Add pink Himalayan salt
30 MINS PRE-WORKOUT
200 mg carnitine,
400 mg ALA
(if in the K-R-ALA form 200 mg)
IMMEDIATELY
PRE-WORKOUT
3 Rice Krispies cakes
DURING WORKOUT
2 scoops juiced aminos
50g Carbo powder
½ tsp pink Himalayan salt
IMMEDIATELY
POST-WORKOUT
1 serving ANIMAL M-Stak
MEAL 5
(make this meal a cheat meal- one day
of your choice during the week)
200g lean protein or
7 egg whites
30g jasmine rice
2 English muffins or
60g Rice Krispies cereal
4 oz pineapple or 1 tbsps organic
jelly or 1 tbsps raw honey
MEAL 6
2 whole eggs
140g lean meat protein
Salad
3 slices Ezekiel toast
1 pack ANIMAL Omega
4 whole eggs
6 egg whites or
1 scoop isolate
30g spinach
½ tbsps coconut oil
30g oats
 WORKING SETS
HOW I GOT JACKED Narrow stance leg press,
• Monday CHEST weight getting heavier with
• Tuesday BACK each set. The last set should
• Wed LEGS be challenging.
• Thur SHOULDERS
Hack Squat, 5 sets of 12 reps,
• Fri ARMS
last set should be a drop set, with
• Sat LEGS negatives
• Sun BACK/OFF DAY
Standing Squat Machine, narrow
stance 3 sets of 10 reps, focusing
CHEST on quad isolation
WARM-UP
Incline Bench 3 sets, 12 reps Bulgarian Squats 3 sets 12 reps,
135-225 lbs moderate weight

WORKING SETS Leg Extensions 4 sets of 100lbs

Flat Bench Dumbell Press 4 sets of 20 reps 10 sec rest 15 reps 10 sec
10 reps working up to 120 lbs, rest 12 reps 10 sec rest 10 reps end.
starting at 85 lbs. - that’s one set.

PICTURE CREDITS: CISCO PHOTOGRAPHY

Superset with above, Floor Presses
same weight.
Seated Chest Flye 4 drop sets at
80lbs x 10 reps, 40lbs x 20 reps
Assisted Pull up machine
(seat used as chest press down-
wards) 200lbs resistance x 20reps
Smith machine parallel bench,
4 sets 135lbs x10 negative reps
BACK
WARM UP
Lat pulldowns, wide grip, weighted
accordingly 3 sets, 10 reps
WORKING SETS
Lat pulldowns close grip 4 sets 10
reps, last set drop set, until failure
Rack Pulls 5 sets, each set increase
by 45lb plate each side, last set, drop
half the total weight of the previous
set, for 10 controlled reps, followed by
10 quick, explosive reps.
Dumbbell single arm row,
4 sets 10-12 reps, weight increased
each set.
Seated row 4 sets of 12 reps,
on the last set, drop set to failure.
Calf Extensions 5 sets of heavy
controlled reps, last set, drop set
until failure.
SHOULDERS
WARM UP
Military barbell Press
warm up 3 sets, 10 reps/lateral
raises 3 sets of 10 reps
Curl Machine 4 sets of 12 with a
WORKING SETS pause at the top medium/heavyweight
Controlled Military Barbell press
4 sets of 10 reps, superset with Barbell curl 21’s: 7 quarter reps at the
hammer strength shoulder press bottom, 7 reps up to the abdominal
15 controlled reps. height, 7 reps all the way up for full
curl – 4 sets
Forward Rope Raises (in between
legs) controlled reps 4 sets of 12reps ARMS: Triceps
superset with cable lateral and
WARM UP
forward raises
Rope pushdowns, lightweight with a
good squeeze,
Barbell underhand raises, medium
4 sets of 10 reps
weight 4 sets 10 reps, superset with
resistance band controlled forward
WORKING SETS
raise.
Skullcrushers, heavy (45 lbs plate
Hammer Strength shoulder press each side) set of 10 reps, superset
(facing seat) 3 sets of 12 negative with a standing wide grip curl, with a
reps. barbell – 4 sets.
Overhead Triceps Extension machine
ARMS: Biceps - medium-heavy weight sets of
WARM UP 30 reps, last five rep’s negatives or
Seated dumbbell curls 3 sets 10 partials on each set, total of 5 sets.

Single arm seated row
3 sets 10 reps, each arm
LEGS (QUADS)
WARM UP
Leg press narrow stance, 3 sets 10
reps, comfortable and lightweight.
WORKING SETS
Cable V bar curls 4 sets, last set
heavy into a drop set.
Heavy hammer curl, drop set
80 lbs x 10 reps, straight into
40 lbs for 20 reps x 3 sets
V-Bar Pushdowns, heavy weighted
sets of 10 reps. Superset with triceps
pushdown on pull up assist seat
(200lb resistance)
I
ncline dumbbell skull crushers
4 sets of 20 reps.

MAY 2018 | FLEX 99

 BY DARREN NICHOLHURST PHOTOGRAPHS BY PHOTOARTS BY JAY

IS IT TIME FOR ANOTHER LEGEND TO

EMERGE FROM WELSH BLOOD?

MAY 2018 | FLEX 101

W
e have all heard
of our current 212
Olympian Flex
Lewis, but once again Wales
has given us another prime
cut of quality Welsh Beef.
Neil Andrews, like many other
athletes came from a sporting
father. His father was heavily into
both football and rugby.
“Although my father was a huge
fan of rugby, I never was,” Neil says.
“However, I always loved sport from
a young age, and practiced karate,
kick boxing and Kung Fu, as well as
basketball and gymnastics at
school,” he says.
Growing up in the Welsh coastal
town of Port Talbot, Neil looked up
to his father, as he was his main role
model. However, Bruce Lee was his
first real inspiration.
“I idolised Bruce Lee from the age
of 4 or 5,” Neil recalls. “Not only was
he regarded as the greatest martial
artist of all time, but he had the
ability to break down cultural
barriers. Even to this day, 45 years
after his untimely death, Lee’s heavily influenced by the movies he films,” he says. “Looking back, this
philosophy still has an impact on the watched. was clearly where the desire to lift
world.” “My love for bodybuilding grew and develop came from, albeit
As he grew up, like many others in and developed as a result of subconsciously at first.”
the bodybuilding world, Neil was watching Arnold Schwarzenegger
Powerlifting wasn’t
for me
Living in Wales isn’t the only close
connection to the 212 Mr.O Flex
Lewis that Andrews has.
“I lived locally to Flex, and I
watched him rise to become one of
the greatest bodybuilders alive. He
is nothing short of truly inspiring,”
he says.
At the age of 17, Neil transitioned
from being heavily into martial arts
and boxing, to smashing the weights
in the gym. By the time he reached
23, he had a few years of lifting and
growing under his belt and decided
to try powerlifting.
“I gave it a go, but after a year
I realised that powerlifting wasn’t
for me,” he says. “Although I was
successful in the bench press, I
preferred the volume that came with
training as a bodybuilder. “I always
had good genetics for bodybuilding,
and I was always known for main-
taining a good physique compared

102 FLEX | MAY 2018

to the other powerlifters. Having
made the decision to lift for aesthet- DELTS
ics, I was eventually talked into
doing a bodybuilding show,” he says. SIDE LATERAL RAISES FST-7 7 X 8-12 REPS

SMITH MACHINE PRESS TUT 3 VERY SLOW – 4 X 12 REPS

Bodybuilding took over S/S SIDE LATERAL RAISES 3 FAST – 3 VERY SLOW –
At the age 24, Neil’s world changed- 3 FAST
probably forever. He was prepped
UPRIGHT ROW 4 X 12-15 REPS
to compete in the BNBF (British
Natural Bodybuilding Federation) CABLE UNDERHAND 20 REPS EACH EXERCISE 4 X 20 REPS
Southern British Qualifier as a FRONT RAISE S/S SIDE
novice, which he subsequently won. LATERALS
Many shows and wins later, and REAR DELTS PECK DECK 4 X 15 REPS
now competing with the UKBFF (UK SINGLE ARM LEFT/
SINGLE ARM RIGHT/
Bodybuilding and Fitness Federa-
DOUBLE = 1 SET
tion), he is now seriously following in
the footsteps of legend Flex Lewis. BENT OVER DUMBELL
4 X 12 REPS
LATERALS – STRAIGHT ARM
“One of my greatest personal
moments was when I won the HIGH ROPE FACE PULLS FST-7 7 X 20 REPS
UKBFF Mr. Wales as the first ever
intermediate, then went on to win HAMSTRINGS/QUADS
the overall title and beat everyone
on stage,” Neil recalls. “Things got STIFF LEG DEADLIFT TOES ON PLATES 3 X 15-20 REPS
even better the following year. I was
being written off by people, then LYING LEG CURLS FST-7 7 X 12 REPS
I appeared in the line up 13lb heavier 3 X 50 STEPS AND
and competed as a heavyweight, WALKING LUNGES BODY WEIGHT
REPS (100 REPS
S/S LYING LEG CURLS WALKING LUNGES
but still had razor cuts. That was PER SET)
self-satisfaction at its best,” he
ABDUCTOR MACHINE
smiles. FST-7 7 X 15 REPS
(INNER THIGH)
Neil then went on to defend his
title, and won it 3 years in a row,
QUADS
LEG EXTENSIONS
Here is what Andrew’s SQUEEZE 3 SECONDS AT TOP 4 X 15 REPS
WITH PAUSE
weekly training plan looks like: BOX SQUATS MUST BE PARALLELL – DO NOT 5 X 12 REPS
USE BENCH TO BOUNCE.
HIGH VOLUME, BRIEF PAUSE AND DRIVE UP

HIGH INTENSITY HACK SQUAT

PAUSE AT THE BOTTOM FOR 2
3 X 15 REPS
SECONDS
Monday:
Back, Traps, Rear Delts LEG PRESS FST-7 (GOOD/HEAVY WEIGHT) 7 X 15 REPS

Tuesday:
Quads, Abductors BACK
OVERHAND WIDE GRIP
Wednesday: 4 X 15 REPS
PULL DOWN
Hamstrings, Calfs
UNDERHAND HOLD AND SQUEEZE 6 X 15 REPS
BARBELL ROWS AT TOP
Thursday:
Chest, Biceps CLOSE GRIP TRIANGLE
FST-7 7 X 12 REPS
PULL DOWN

Friday: RACK PULLS 5 X 12 REPS

Delts, Triceps
STRAIGHT ARM ROPE FST-7 7 X 12 REPS
Saturday: PULL DOWNS (CHEST
PARALELL TO FLOOR)
Rest Day
DUMBBELL SHRUGS 4 X 20 REPS
Sunday:
Hamstrings, Abs BARBELL SHRUGS FST-7 7 X 12 REPS

MAY 2018 | FLEX 105

 CHEST / DELTS

INCLINE DUMBBELL FLYS 4 X 15 REPS

CABLE CROSSOVERS FST-7 7 X 12 REPS

S/S SIDE LATERALS

FLAT SMITH MACHINE TUT – VERY SLOW

4 X 12 REPS
PRESS NEGATIVE

UPRIGHT ROW WITH 2 SEC PAUSE AT TOP 4 X 15 REPS

SEATED CHEST PRESS HOLD & SQUEEZE 3 SECONDS ON 4 X 20 REPS EACH

S/S PECK DECK PECK DECK EXERCISE

BACK

RACK PULLS HEAVY 4 X 15 REPS

UNDERHAND LAT 4 X 12 REPS

PULLDOWN

4 X 15 REPS
SEATED ROW SINGLE ARM OR DOUBLE
(EACH ARM)

REAR DELTS FACE PULLS 5 X 15 REPS

SEATED BENT OVER DB FST-7 7 X 12 REPS

LATERALS

ARMS
EZ BAR CABLE CURLS 4 X 12 REPS
S/S OVERHEAD ROPE
EXTENSIONS
BICEP ALTERNATE DB 4 X 12 REPS
CURLS
S/S DB KICK BACKS

SEATED INCLINE DB CURLS ONE ARM AT A TIME 3 X 15 REPS

STRAIGHT BAR PUSH FST-7 7 X 15 REPS

DOWNS
S/S HAMMER CURLS
(HEAVY)

CALVES TO BE PERFORMED 3 X WEEKLY

SEATED CALVE RAISES 5 REPS PAUSE AT TOP AND HOLD 4 X 20 REPS

FOR 5 SECONDS – 5 NORMAL REPS

TOE PRESS HEAVY / FST-7 7 X 20 REPS

(ON LEG PRESS)

STANDING CALVE RAISES IN SMITH OR USING MACHINE 3 X 15 REPS

NOTES: FST-7 = 30 SECOND REST BETWEEN SETS TUT = TIME UNDER TENSION S/S = SUPERSET

which had never been done platform that bodybuilding has

previously.
He appreciates that fitness
has changed his life more than
he could ever have imagined.
“This industry has given me a
great life, and even greater
opportunities,” he says. “I love the
given me- if anyone follows me,
they will see that I like to give back
to the sport. Bodybuilding social
media allows me to help others to
achieve their goals by offering
truthful and inspirational knowl-
edge- backed by experience.”

106 FLEX | MAY 2018

108 FLEX | MAY 2018
 SS
CO S S CY
/// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY PHOTOARTS BY JAY

ARNOLD
CLASSIC CHAMP
NELSON LOPES
SHARES HIS
REGIME
WITH FLEX

MAY 2018 | FLEX 109

A
t 13 years of age,
Nelson Lopes was
taken to the gym by
his father. Unknown to
him, he would go on to become
one of the most complete Classic
physiques since Frank Zane’s
reign. Nelson would win the
overall title at The Arnold Classic
in Brazil, and have the trophy
handed to him by the legend
himself Arnold Schwarzenegger.
Flex set about finding out how this
genetic masterpiece was created in
an exclusive interview with the man
himself.
“I remember walking into the gym
with my father. He was tall, strong
and loved training for his sports,
karate and boxing,” begins Nelson.
“My father was my first inspiration
to become fit and strong.”
Nelson’s dad taught him a little
boxing, and not long after that he
was signed up for Judo. A little while
into his training, he realised there
was a greater need for strength.
This was when he turned his
attention to lifting weights and
started to lay the foundations
of the physique he has today.
We all know that to build a God-like
statuesque physique takes time and
dedication, but how long did it take
Nelson?
“It’s taken 20 years in total-
10 years of good training and
10 years of very hard, consistent,
focused training,” he reveals.
“I remember being very young when
I picked up my first copy of FLEX.
This taught me everything that
I needed in order to give my training
and nutrition 100%.”
Now that Nelson is the athlete in
the article, we asked what advice
he’d give the guy reading it?
“I’d usually say bodybuilding is
similar to a marathon, not a sprint,”
he says. “You must learn to be
patient. It takes time and dedication
until you get close to where you
want to be. I can’t stress how much
learning to be patient has helped me
with my diet and training.”
Even during times of difficulty, this

110 FLEX | MAY 2018

patience has helped Nelson a
great deal.
“When my mum was sick I just had
to focus on the positives,” he recalls.
“I kept looking for solutions, but
eventually I simply accepted things
for what they were.”
Nelson believes that consistency
and balance is what helps a good
physique to become a great
physique.
“I believe you can do anything you
want in life. But first, you have to
find both focus and balance. For
example, if I go out clubbing, I don’t
drink alcohol. Also, I’ll take my food
with me on car journeys, and I eat
it when I’m supposed to. When
I’m tired and don’t feel like training,
or I’m struggling to get motivated,
I have learned to just take 5. I’ll try
to have a nap, or I drop the intensity
in my sessions or play around with
food energy,” says Nelson.
Dedication and strength of mind
plays a huge part for all successful
athletes. The continual structured
life is what keeps the gains coming
and the goals being achieved.
Life is no different for Nelson.
He knows it’s all about learning
what you need to do to achieve
your goal and then simply doing it,
no matter what. reveals. “Bodybuilding is a lifestyle, more balance, better proportions
“I like to beat my achievements. I and I seek perfection. It can take up and more definition. It’s never
strive to be better all of the time,” he all of your time trying to achieve ending, maybe this is why we do it?”

NELSON’S DIET
One of the biggest potential stumbling blocks for every athlete is diet. It’s one of the most important factors no matter what
sport you’re in. If you eat the wrong food, it could make you lethargic and slow you down in a race for example, or another
type of food may cause you to hold fluid and ruin your peeled look on stage at your next show. Everything result wise boils
down to diet. So how does Nelson structure his?
“I usually have 5 main meals a day, and maybe 2 or 3 snacks, like pancakes,” says Nelson. “I also eat homemade protein bars
or a little fruit. I just play around with macros depending on whether I’m bulking or cutting. I tend to have mainly fish and
some white meats for protein. I get my carbs from rice, sweet potatoes or quinoa.” This is a typical day’s diet for Nelson:
MEAL 5
MEAL 1

MEAL 2

MEAL 3

MEAL 4

Smoked Rice, grilled Sweet Quinoa,

SNACKS

Tilapia, rice, Protein bar

salmon, salmon, potatoes, minced mixed or protein
spinach and asparagus grilled turkey and veggies and shake
eggs and mixed chicken and mixed avocado
Fruit
veggies mixed veggies
Almond
veggies Mixed nuts
butter and
rice cakes Protein
pancakes
Mixed berry
smoothie

MAY 2018 | FLEX 111

NELSON’S EXERCISE PROGRAMME
Nelson trains pretty much every day, only taking rest when his body tells him to. This is the routine that
maintains his classic contours.
“My training routine
is designed to grow
my weaknesses,”
he says.
Body Parts * Triceps 2 x a week
* Hamstrings 2 x a week * Back 1 x a week
* Quads 1 x a week * Chest 1 x a week
* Adductors 1 x a week * Abs 2 x a week
* Calves 2-3 x a week * 2 x weekly cardio sessions- mixing high
* Shoulders ½ a session 1 x a week intensity with low impact exercise
(A couple of exercises to simply activate
the deltoids- not a full workout) Nelson’s preferred training method is a mixed
* Biceps 2 x a week hypertrophy and resistance workout.

MONDAY
Quads/Hams/Calves T bar row
WARM UP
4 x 20/15/12/10

5 minutes cardio Super Set

Leg extension Super Set
5 minutes stretching, plus foam roller Seated machine- upper back row
Leg curls
to aid blood circulation Machine single arm hammer grip
7 sets 50/40/30/20/10/8/6
2 minutes joint warm up (shoulders, 3 x 10/8/6
elbows, knees, etc)
Barbell Squats
4 x 20/15/12/10 Super Set
EXERCISES: Single dumbbells, bent over row
7 super sets (mixing two muscle groups), Super Set Weighted triceps dips
increasing the weight on each set: Leg press machine Dumbbells biceps curls
Fast reps: 50/40/30 Calves on leg press 3 x 15
Slow and squeeze: 20/10/8/6 3 x 10/8/6
Rests between sets (seconds): Drop Set
30/45/60/75/90/105/120 Super Set Machine close grip lat pulls
Dumbbells stiff legged dead lift Cables, triceps push down
One free weight exercise (stimulates Seated calves press Cables biceps straight bar curls
3 x 15 1 x 10/10/20/50
balance and core):
3-4 super sets (one muscle, or some-
Drop Set COOLDOWN
times mixing two muscle groups) of
leg press machine Boxing bag work or pads
10 slow reps, keeping the same weight 5 rounds 3 minutes 1 minute rest
on each set with only 45 seconds rest Calves on leg press machine
between each set. 1 x 10/10/20/50
WEDNESDAY
TUESDAY Shoulders & Calves
One machine exercise (this gives more
Back/Biceps/Triceps
stability so I can push heavier with low Super Set
injury risk) (one muscle or sometimes Super Set Smith machine behind the neck
mixing two muscle groups) of 10/8/6 reps Lat pull down machine press
with 45 seconds rest between sets Triceps dips machine Seated calves
increasing weight on each set. Biceps preacher curl machine 7 sets 50/40/30/20/10/8/6
7 sets 50/40/30/20/10/8/6
One cable exercise (except legs, substi-
tute for another free weight exercise)
Three super sets (mixing two muscle
groups) of 15 to 20 reps each set,
30 to 60 seconds rest between sets.

Drop set on a machine (for total muscle

depletion). Reps: 10/10/20/50

My cardio sessions usually are boxing on

the bag or pads with a training partner.
I do 5 to 7 rounds of 3 minutes with one
minute rest between the rounds.

My abs sessions vary, from weighted

exercises with rest and non/minimum
rest sessions. This does change each
week.

112 FLEX | MAY 2018

Dumbbell lateral raises FRIDAY Drop Set
4 x 20/15/12/10 Biceps & Triceps Smith machine shoulders front press
Calves press on leg press machine
Super Set Super Set 1 x 10/10/20/50
Cable Shoulders straight bar front raises Triceps dips machine
Cables shoulders rope rear delts Biceps curls machine SUNDAY
Seated calves press 7 sets 50/40/30/20/10/8/6 Boxing & Abs (x3 rounds)
3 x 10/8/6
Triceps single dumbbell overhead press Boxing
Super Set Seated dumbbell biceps on incline bench Pads or bag work
Dumbbells alternate front raises 4 x 20/15/12/10 10 round 3 minutes on 1 minute rest
Dumbbells inverted flys
3 x 15 Super Set Abs
Triceps overhead easy curl bar Plank 60 seconds
Drop Set Biceps spider curl easy curl bar Side plank 30 seconds each side
Smith machine shoulders front press 3 x 10/8/6 Bicycles 30 reps
Calf press on leg press machine Leg raises 30 reps
1 x 10/10/20/50 Super Set Side crunches 20 reps each side
Lying triceps skull crushes Straight crunches 30 reps
THURSDAY Standing inverted grip biceps Superman plank 60 seconds
Hamstrings & Abs easy curl bar 3 x 15 Up and down arms plank 60 seconds
Sit ups 20 reps
Super Set Drop Set
Lying leg curl machine Cables Triceps push down
Abs machine Cables rope biceps hammer
7 sets 50/40/30/20/10/8/6 1 x 10/10/20/50

Dead lift SATURDAY

4 x 20/15/12/10 Shoulders & Calves

Super Set Super Set

Seated leg curls Machine shoulders press
Abs Plank Seated calves
3 x 10/8/6 7 sets 50/40/30/20/10/8/6

Super Set Dumbbells Arnold press

Smith machine lunges 4 x 20/15/12/10
Abs crunches
3 x 15 Super Set
Cable shoulders shrugs
Drop Set Cables upright row
Single leg, lying leg curl machine Seated calves press
Weighted abs on cables machine 3 x 10/8/6
1 x 10/10/20/50
Super Set
COOLDOWN Dumbbells shoulders press
Boxing bag work or pads Dumbbells bent over rear delts
5 rounds 3 minutes 1 minute rest 3 x 15

MAY 2018 | FLEX 113

 2009 2010 2011

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SUCCESS /// BY LEICA GELSEI

‘CORE WORK SEEMS TO BE A

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BUZZ PHRASE IN THE HEALTH

AND FITNESS INDUSTRY AT
PRESENT, AND THIS SEEMS TO
HAVE HAD A CARRY OVER INTO
BODYBUILDING.

What we need as bodybuilders is a small,

tight waist to give the illusion of an
‘X frame’. When I say bodybuilders, I mean
to say everyone from bikini girls, to super
heavyweights and those in between.
116 FLEX | MAY 2018
MAY 2018 | FLEX 117
 What I feel needs to be addressed
is the much-misunderstood obses-
sion with the core at the moment.
There are plenty of guys and girls
out there religiously, but unfortu-
nately, blindly performing their core
exercises in the hope of a slender
midsection. What they are poten-
tially achieving is far from the
intended goal. I’m not saying that all
these exercises are useless, but you
have to choose just as carefully as
with the exercises you perform for
all your other body parts.
If you are performing some of the
basic exercises that are in most
bodybuilding routines such as
squats, some form of deadlift, an
overhead press and bent over rows
to a reasonably decent level, you will
already have a strong core – without
question! Primarily, if you don’t use a
belt, your core has to do plenty of
work to stabilise the body.

118 FLEX | MAY 2018

 I’m presuming that virtually
everyone includes a ‘basic’ exercise
of some sort into their training
routines and if you don’t, you need
to ask yourself why. No amount of
rolling around on the floor on a ball
will do as much as the basics and
while I’m on the subject – don’t
mess with performing your basic
exercises on a swiss ball to work
the core. As I explained above,
the basics on a stable surface are
more than sufficient on their own,
but an unstable surface won’t
provide enough intensity for the
muscles you intend to work- plus
it’s downright dangerous! I’m all
for the swiss ball under certain
circumstances, but not as a matter
of course.
Also, please don’t use the current ‘core’/waist than anything you wrap Are vacuums easy? Hell no! Are
trend of ‘waist trainers’ or girdles or around your waist-ever! Vacuums they worth the effort? Hell yes!
any device that is supposed to pull performed correctly will provide Vacuums are performed by expel-
your waist in and keep it tight. Why? you with your own internal girdle ling all the air from your lungs and
Simple - the waist trainer is doing that will bring your waist in and keep ‘sucking’ your stomach in as much
the work for you! Perform vacuums it tight more than any other exercise. as possible. Imagine you are trying
instead. These will do more for your Without question. to touch your belly button onto your

MAY 2018 | FLEX 119

spine, plus pull up and under your
ribs and hold this for a minimum of
ten seconds. In fact, if done cor-
rectly, you won’t be able to hold it
for much more than 10 seconds.
Begin by performing vacuums on all
fours, progress to kneeling and,
when you are proficient, standing.
You MUST blow ALL your air out and
DO NOT take even the smallest
breath before performing a vacuum
as they will not be effective as they
could be. You should feel your
obliques and lower abs tighten like
never before and after holding for
approximately 10 seconds, you will
need to take a breath…..if neither
of these happen, then you haven’t
performed it correctly. As with
everything, practice makes perfect
and keep going; believe me, you’ll
know when you get it right!
Watch what happens to your
midsection when you are working
on it. If it rounds outwards, don’t
perform that exercise….ever! Watch
someone when they are doing
hanging legs raises the next time
you are in the gym, and you’ll see
what I mean. When we are working
120 FLEX | MAY 2018
our biceps with a curl, for example,
they bunch up into a ‘ball’, and this is
the look we are trying to achieve.
What makes you think it will be any
different when you are doing an ‘ab’
exercise? If your abs protrude when
you train them – that is how they will
eventually look. If that’s the look you
want, go for it!!
So, the question is how do you
train your abs to keep your waistline
as tight as possible? Simple –
perform most of your exercises on
the floor and make sure they are all
a form of crunch. Perform all of the
exercises slowly and deliberately,
with a hold in the contracted
position. Always squeeze the abs
while exhaling as much as possible.
Plus, don’t forget the vacuums!
Your abs have the potential to
grow like any other muscle. Train
them multiple times per week, but
not for too long; the whole intention
is to keep the midsection small and
Exercise Sets Reps
Crunches 5 15-25
Vacuums 5 10 sec on 10 sec off - 1 min
tight. If you need to thicken the abs
a little use weighted rope crunches
but avoid using too much weight -
if you perform them correctly you
won’t be able to go too heavy
anyway! You can also use my
version of leg raises and start
halfway through the movement as
it’s pretty much the hip flexors that
get you to that point.
Without keeping you waiting any
longer, this is what I recommend
for abs: 5 days per week, perform
5 sets of any ‘crunch’ type exercise.
In between each set, perform a
vacuum and hold it for 60 seconds,
repeating this at least 5 times.
If you need a little more thickness
in the abs, then replace the crunch-
es with a modified leg raise or
rope crunches. Don’t forget the
vacuums!!
In fond memory of
Bernard Peter Channon
Frequency
5 times per week
5 times per week
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 So,
o
So,
Knowin
Kno win
wing
ng
who do
who d you
yo
you
wha
h t to
what to do
do
listen to?
once you’ve
MEDALPHOTO CREDIT: iSTOCKMICHAEL BURRELL

Who better than the

judges themselves?!
Find the federation that decided which
you are competing federation suits your
Flex have gathered top
physique is always
tips direct from the in, and make sure you a big confusion. You will
people who may be
read the advice. find that many people
looking at you showcase
give you lots of
your physique when
It might be the conflicting
you step
opinions.
on stage. difference between
winning or losing!

122 FLEX | MAY 2018

TIPS FROM THE TOP

BY EDDY ELLWOOD
5x NABBA Pro Mr Universe

My Top Ten Tips for Competing

These are not just tips for competing in
NABBA, but within any federation!
TOO MUCH EMPHASIS has been put on
getting a good coach, PT, dietician, make-up
artist, hairstylist, costume designer, etc.
All top pros were once amateurs, and all
amateurs were once beginners.
1. If you are that interested, you will read, learn and decipher the
knowledge by picking the brains of people who have been there
and worn the said T-shirt, then put it into practice and fine-tune
it to suit you.
2 molecules of water, and this will keep your muscles full and tight,
enable a good pump and keep your metabolism burning.
You could say, ‘If I take the fuel away, the fire will go out’. Yes, you
will burn fat for a short period if your body goes into ketosis, but if
this happens, your metabolism will slow down and you will have
muscle tissue wastage. Keep fats to a minimum, only 10% of your
daily calorie intake. I suggest eating whole eggs including all yolks
to intake quality fats; there is 3g of protein in each yolk as well as
good fats.
6. Get constructive criticism on how you are looking on a weekly
basis. Make sure it’s someone who will tell you the truth and not
blow smoke up your arse. You need this person to be honest about
where you’re lacking and what you need to be doing. Try to be stage
ready four weeks out, then fine tune it by raising or lowering carbs
minimally to tweak.

2. The diet is the most critical part of your growth. You cannot build
7. Practice, practice, practice your compulsory poses and
a house without bricks. The correct calorie intake with regards to
compose your routine to show you at your best. Do not include
the amounts of grams of protein, carbs and fats for
poses that don’t suit your physique!
your lean muscular weight is needed.
Split your daily meals into 6 or 7, eating one every two and a half
8. Shave every inch of your body and exfoliate your skin to show
hours throughout the day to keep your muscle repairing and
your physique off to its best. Do this at least a week before the
growing.
show date when the tan will be applied. This will help to make sure
you do not get a rash that could flare up and draw water to the
3. Train both fast and slow twitch muscle fibres. We are all born
surface of the skin.
genetically different, and our ratio of fast and slow twitch fibres
varies. Both respond to varying types of training. I would suggest
9. Use a well-fitting costume. This can make a huge difference
you need to alter your exercise routine to suit heavy low rep
to showing good lines in your stage package.
training alongside light high rep training. Train all muscle groups
to maintain a balance between them.
10. Enjoy your experience on stage and show that you look like
you are. Be confident and not arrogant- arrogance shows and isn’t
4. Once you have a foundation and you are looking to compete, you
liked. This also can make a big difference in you standing out.
are the one to decide, NATURALLY OR NOT!
If you choose the chemical route, do it with as much knowledge
There is so much more to say and do, but these are the basics.
as possible. Many self-proclaimed GURUS profess expertise but
Don’t over cardio and burn all your muscle off and end up small and
have very little, and their only interest is to make a bit of profit out
flat. Carbs are not the enemy, yes, I agree not everyone can take in
of you. These people are not interested in your long-term health,
vast amounts. I’ve dieted women on over 300g a day and men on
and it’s morally wrong.
anywhere from 400-700g and got them lean and hard with as little
as none to 3x 40 min cardio sessions a week.
5. Try and stay within 10% of your leanest weight, this makes the
pre-contest diet easier. Eat clean, and don’t eat less than your This depends on the individual. People claiming to be carb
body’s requirements. You need protein for muscle growth, and I sensitive are usually that way because of cutting them out.
advise to use 1.25g per lean lb of bodyweight, which was about Reintroducing them slowly can change that clean complex
360g for me at 287lbs competition weight. Remember more isn’t carbohydrate, not simple sugars!
better, too much protein will stress your kidneys. You need carbs to
keep your muscles full and fuelled. Carbs should make up I’ve done low carbs and no carbs and suffered. I would hope
approximately 55% of your calorific needs. This for me was my 5 consecutive NABBA Pro Universe titles give you confidence
600-700g. Every molecule of glycogen in the muscle tissue binds to in my tried and tested formulas for competing.

MAY 2018 | FLEX 123

TIPS FROM THE TOP
BY ANGIE WESTON
Miami Pro Founder & Owner
FITNESS MODEL AND BIKINI COMPETITOR
My 10 Top Tips to Competitors
1. Work on your weak points
So often, I see competitors with great winning physiques who are
lacking in one or two undeveloped body parts. It’s so important to
present yourself on stage with the complete package from head to
toe. The judges are marking you on your complete physique, and not
just on one area like your upper body. If you know you have small
and undeveloped legs, then don’t compete until you have fully
developed them. You will be judged on your complete proportion,
muscle balance and symmetry. If you are a first-timer and just want
the stage experience, then it’s okay to compete as you are, but for
those who are more serious and want to place highly when
competing, make sure you look at your weak points and work on
making them your strong points. This way you can bring your best
physique and a complete package to the stage.
2. Hold your poses and keep it tight all the time
The judges just want to see your physique, so it’s essential that you
don’t rush your quarter turns or poses. Remember, there are a lot
of competitors on stage, and the judges have the hard task of
seeing and judging everyone fairly- so that can take a while. This is
why it’s crucial to hold your poses for that bit longer and to keep
your muscles tight and flexing and to breathe. This will make a big
difference in your scoring.
3. Get a prep coach
A prep coach’s services definitely add to your expenses, but if you
can afford it, it’s worth it. A good prep coach adds so much value
and will give you a big boost of confidence and also keep an eye on
you and your diet. They’re the ones that will tell you what nobody
else will – like that the clock is running out on your prep time and your
body’s not yet where it needs to be. It’s nice to get compliments in
the gym and to hear that you look great, but only a prep coach will
tell you the truth that you look terrible 4 weeks out and that you need
to get yourself in gear. When you’re looking for a prep coach, you can
rely on word of mouth. People at your gym and online know who the
good coaches are, so ask the people and resources you trust. An
experienced coach will be able to give you photos of the people
they’ve worked with in the past and will talk about previous clients’
workouts and prep plans they’ve come up with.
4. Always smile and interact with the audience
Confidence goes a long way when on stage competing. It’s all about
being a showman on stage and entertaining the audience and judges
in a way. It’s all about having the ‘X’ factor that catches the judges’
eyes, which also helps with your overall scoring. Too many times
I’ve seen brilliant competitors with winning physiques lose their
placing because they just didn’t stand out enough on stage. They
had no confidence or didn’t interact with the crowd or didn’t smile.
Judges know that first-timers will be nervous, but you also need to
try to be as confident as you can on stage and to stand out for that
1st place trophy. You’re also judged and marked on your stage
presentation and stage confidence, so make sure to smile extra,
even if you think you look like a clown, it does go a long way.
124 FLEX | MAY 2018
5. Nail your posing and T-walk
Nothing is more important than nailing your posing routine. Your
posing is how you present yourself and your physique to the judges,
so minor changes in angles and whether you contract or relax a
muscle can dramatically change the appearance of the lines in your
body. The best thing is to hire a ‘posing stage coach’ who can show
and teach you how to WOW the judges and audience when you’re on
stage. It’s crucial to nail your posing because this is the overall
presentation you’re delivering to the judges. If you can’t pose and
show off your best body parts, then your competing could be a
waste of time. Find a reputable posing coach to help you kill your
posing on stage. It’s not just about having a sculpted body ... you
need to know how to pose to get the highest marks.
6. Get a dark professional competition tanning
A competition tan is not like the average spray tan that you get from
your local tanning salon. Competition tans are VERY dark to the
extent that if you walked around on a daily basis with this tan you
would look like a freak. But, from the judges’ point of view when you
are on stage, your tan looks perfect and amazing! The stage lights
are so bright and strong that it will wash out your colour and muscle
definition, so you need to be dark to accentuate your muscle
definition. If you are too pale, your muscle definition won’t be seen,
and all that hard work of training and dieting for months will be
washed down the drain. So, invest in a professional tan from the
federation you’re competing in.
7. Make sure your bikini/trunks are the bomb!
A competition bikini/trunks are not the same as what you buy off the
rack in the store. The bikinis are much more glamorous, and blinged
out with crystals. They are expensive but very eye-catching, and
worth the extra bucks. They can mean the difference between 5th
place and 1st place. Don’t buy cheap bikinis or trunks that are made
to wear on the beach, don’t cut corners on your main outfit that’s
the only way of presenting yourself to the judges and audience.
You’re marked on your bikini and trunks and how well they fit you,
so make sure they stand out and are a great colour and cut. Take
the time to find a good company or stage bikini /trunks designer that
specialises in posing costumes and has the expertise as to which
parts of your physique need to be accentuated and highlighted. For
females, you need to focus more on the bottoms, so the bikini fits
perfectly to show off the rounding of your glutes, and for men make
sure that the fit around the waist is right, and so is the length. An
off-the-rack bikini or trunks will make you look untidy and will throw
off your lines and symmetry. Months of hard work can be ruined
by wearing the wrong suit. You’re also marked on your bikini/trunks
and whether they suit you. So make sure you bling out your bikini,
or get eye-catching trunks if you’re a guy.
8. Get a professional stylist hairstyle and make-up
Stage make-up is much different from a typical girls’ night out
makeover. Stage make-up needs to be ‘over the top’, and heavy
make-up needs to be applied when competing because you’ll be
TIPS FROM THE TOP
a long way away from the judges and the audience. You’ll need
to stand out and make a big difference in how you look under
stage lights to get the judges’ attention. You might look like a clown
close up, but under the lights that make-up allows your features
to be seen from a distance. You’re also marked on your make-up,
so don’t cut corners by doing your own (unless you are a
professional make-up artist). Instead, get it done professionally
by an official make-up artist for the organisations you’re
competing with.
9. Make sure you’re lean enough
One of the biggest things you learn at your first show is that it’s
easy to think you look fantastic when you’re comparing your
physique to the people in the gym, but that doesn’t mean you’ll win
or place highly when competing. The other competitors standing
next to you on the stage are in great shape, seriously shredded and
look amazing. Instead of giving yourself the benefit of the doubt
about those soft spots and assuming that you’re just holding water,
think again, it could be that you’re not lean enough yet and that
you need to keep working hard at your workouts and diet.
10. Always have a plan B and the right attitude
It’s easy to win, right? But what happens if you lose? Have you
prepared yourself? Most people focus and prepare themselves for
BY
PCA Director & International Judge
My Tips to Competitors
Show day is the cumulative effect of all those years of arduous
training, sacrifice & dedication. For most, it’s the pinnacle of years of
planning, so it’s vitally important that you set in place a plan to ensure
this day runs as smoothly as possible..
You also need to understand that you have only a short period of
time to showcase your physique- it’s minutes. So, show day needs
to run to plan and be STRESS-free, as stress will single-handedly
destroy all your plans.
1. Before show day
Formulate your plan of action for the show day, including the day
before and put it down in writing. Ensure you include in this a
checklist of everything needed for these days, including a contin-
gency plan to cover any foreseeable hiccups. Pack your bag and
ensure you have enough food and water for the day as well as
delays. Also include spare trunks/costume and pump up band as well
as an additional copy of your music.
2. Travel arrangements
If you are travelling far and it is financially viable, go the day before
and book a hotel. If you’re travelling on the day of the show, set out
first thing and ensure you arrive at the venue early. This will help to
avoid delays and hold-ups. This way you can register as soon as
possible and get the running order, which will enable you to plan for
the day. At all times make sure you are in earshot of the venues
tannoy or keep in touch with an official to keep track of how the
show is running, so you have an idea when your class will be on. It’s
always good to find a quiet corner where you can lie down, keep
calm and put your legs up.
winning, but no one prepares themselves for losing or a plan for
after competing. If you do lose, it’s your family and friends who
have to pick up the pieces. It’s just as important to mentally
prepare yourself if you do lose as it is to prepare yourself for a win.
Naturally, you don’t dwell or focus ALL your time on losing. You
have to come up with a plan B, so if it does happen, you won’t be
so shocked, heartbroken or depressed. You have to realise that
there’s a possibility you might not win because there’s only one
winner out of a large group. If you do lose or don’t place as well as
you think you should, get footage or videos of yourself on stage.
See how to better yourself for next time, whether you need better
posing, better trunks/bikini, better quarter turn poses, need to
smile more or to be more confident. It’s easy to win but it’s harder
to lose, and most competitors who do lose don’t compete again
because they didn’t prepare themselves for losing. Most competi-
tors take it personally if they lose and think that the judges didn’t
like them personally or blame the federation, saying that it was
fixed (which isn’t the case). Take time to examine yourself on stage
and come back better. Get better and not bitter. Always have a plan
B and a good attitude if you lose.
Always have fun on stage. Remember, you’re not running for
president, so chill out and have fun. It’s your time to shine, so make
the most of your stage time.
WARREN DYSON
3. Condition
One thing of utmost importance is condition, and you must have the
requirement for the class you are aiming to compete in. You should
have low body fat and dehydration which will help to show definition
and muscle separation. If you’re too fat or watery, or both, then a
judge cannot assess you on potential alone. You can have the best
balance/symmetry and pose like a Pro, but if we can’t see your
muscle we fundamentally can’t judge your physique.
4. Tan
Ensure you use a competition tan from a reputable company and try
a trial run with the product if possible before show day. If you are
using the services of a tanning company, then make sure you follow
their protocol and guidelines from start to finish. Don’t moisturise
before your first coat of tan unless it’s a specified product which
works in conjunction with your tanning product. Also take note that
when using diuretics this can affect your skin PH level and in due
course create a reaction with your tan, resulting in a green tinge.
Also, make sure your tan is suitable for your respective class and fol-
low the guidelines of the federation/association you are competing
in. A common mistake that a lot of competitors make is to apply a tan
that is too dark and this along with harsh stage lights will hide
definition and condition. Likewise, too little tan or no tan at all along
with the severe stage lights will wash out any condition/separation
as well as making you look watery. My advice, unless tried and
tested would be to stick with the company and professional tan as
recommended and on-site at the venue. If applying your own tan,
then ensure you use a glaze product that creates sheen and not a
shiny look like that of baby oil. One coat instant tans if used need ¾
MAY 2018 | FLEX 125
 TIPS FROM THE TOP
to be applied sparingly and by someone who has experience with this
tan, as overuse will just hide all your definition/condition. In my
opinion, one coat tans should only be used if you have extremely low
body fat and have a very dry physique..
5. Posing
Practice makes perfect and your posing should be nailed weeks
before show day. The most important aspect of your posing
should be your mandatories and quarter turns, as these are
what we use as comparisons and will decide where you place
on the day. If your posing is effortless, with smooth transitions as
well as appropriately executed, this will make you stand out from
the crowd. One of the most critical poses is the relaxed front pose.
which is part of your quarter turns but also of enormous importance
as this is the stance you will maintain at the rear of the stage
in-between call outs. Be under no illusion, we as judges we will still
be judging you when you are standing at the back of the stage,
especially when competition is close and when we are scanning
to ascertain the next call out. Many competitions are won and lost
by good & bad posing.
6. Carbohydrate
A big mistake a lot of people make is to over carb, especially on the
day of the show and the day before, making them appear watery as
well as bloated and with a distended midsection. It will destroy the
most aesthetic and symmetrical of physiques and ruin all the hard
work done previously. Usually this happens when a person is looking
perfect, but in the quest for that bit more as always, it ruins
everything. If it isn’t broke, then don’t try to fix it.
BY STEWART ARMSTRONG
CEO & Founder
PURE ELITE
10 Tips for Competing at Pure Elite
1. Make sure you understand the difference between
a fitness model federation and a bodybuilding federation. They are
not the same, and the judging criteria are different, the posing is
different- the whole day is different.
2. Read the criteria for the category/categories you want
to enter and understand how your physique should look
on stage.
3. At Pure Elite, we have free posing, so practice, practice, practice
as your posing is a big part of the judging criteria. Your transitions
need to be fluid, and you need to have good stage presence and
confidence. Do not forget the model part in fitness model.
4. Have a fitness model tan and NOT a bodybuilding tan.
There are many different types and colours for a stage tan.
If in doubt, use our recommended tanners ‘Elite Angels’.
You will be judged on your tan.
5. Ladies- do not have the white face style of makeup.
You need to come to the stage with a model look.
6. Guys, for all the model based categories you should wear
swimwear trunks, NOT boardshorts.
126 FLEX | MAY 2018
7. Time on stage
Enjoy your day and especially your time on stage. It is your time to
shine and showcase that physique you’ve worked so hard to create,
so be confident and make sure you smile. But remember, there
is a fine line between confidence & arrogance.
8. Manners
At all times, be polite to the venue staff, judges and your fellow
competitors. Manners cost nothing, so remember, how you act as
well as portray yourself on the day is how you will be thought of in the
future. If you don’t get the result you want, take it on the chin, get the
constructive feedback from judges and people you can honestly
trust, then use this in your plan when you next compete.
9. Venue respect
Treat the venue with the utmost respect, be mindful of your tan
at all times and take your rubbish with you.
10. Social Media
Remember your social media status and standing will have no relation
to how you place on show day. The modern-day phenomenon of
‘social media superstardom’ is an excellent way of promoting yourself
and getting recognition for your efforts, but please understand this
will give you no preference on the day of the show. In fact, it can be a
hindrance as some athletes edit their progress and gym shots to such
an extent that the physique they show on the day of the competition
has no relation or reflection to the pictures previously posted.
Remember- there’s no hiding place on that stage under the harsh
stage lights.
7. Be prepared for a long day. All awards are handed out at
the end of the day once all the categories have been judged.
Remember, if you are lucky enough to place then those winners
pictures are shared a lot. Do not ruin them by coming back on stage
bloated and remember to tense. You want to look your best in the
winner’s pictures.
8. Smile on stage or at the very least look confident. The easiest
way to achieve this is to bring a loud family member or friend.
When they shout, you will smile, and your confidence will go up.
9. Tune in to our Facebook live session; we hold this every
Wednesday at 9 pm and Sunday at 8 pm. It is a great way
to get all your questions answered
10. At Pure Elite, for model based categories everyone does
a T-walk and then stands at the back. We then bring everyone
forward for 1/4 turns. Remember, when you are positioned
at the back you are still being judged. Comparisons are made,
even when you may think no-one is looking, the judges can still
see you. From the moment you step on stage to the moment
you leave, you are being judged.
P.S. Did I mention to practice your posing?
TIPS FROM THE TOP
BY
WABBA GB President
GREAT BRITAIN
My Tips to Competitors
Work to fit the class that you are entering:
Do your homework and understand the criteria of your class. Try to
match that as best you can.
Bodybuilding is a multi-faceted sport. It’s not about being merely
the biggest or the most ripped; it’s about the overall package and
who satisfies every aspect of the criteria the best.
Fitness classes are more complicated, and some aspects of the
physique are more critical than others. It is essential that the athlete
understands what they are trying to achieve and is working in the
right direction.
Most federations have their criteria published on their website,
and most judges are happy to run through any queries with you.
1. Be prepared:
To coin a cliché: Perfect Preparation Prevents Poor Performance.
Being well-practised in your presentation and being prepared
for the day will make you more relaxed and more confident, which
leads to….
2. You are being watched:
The judges are watching you at all times. It’s their job to judge the
contest on what they see not what they know, so you are only as
WES CASEY &
BY
GLEN RAISBECK
Co-Owners and founders UKUP
Top 5 tips for competing with UKUP
1. Posing: practice practice practice!
Posing is just as important as having a great physique. You can have
the best package on stage, but you need to be able to pose well to
show your potential of at its best.
2. Be confident
Being confident on stage is vital, even if you’ve not got the best
physique in the line up. Confidence will help you pose and present
yourself in the best possible light, giving you an edge over your
competitors.
3. Knowledge
Knowing your category and poses is essential. Some classes
have mandatory poses. Watching a show before you compete
(especially if it’s your very first show), will always help to
give you an idea of what to expect and what is expected of you on the
day. Also, learn the knowledge about prep, especially ‘peak week’.
TREVOR CHUNG
good as the physique you bring to the stage. You must assume that
the judges are watching you at all times from every angle, not just
when you are in comparison or doing your routine. When you’re in
the line-up, and even at the weigh-in, look like a winner at all times.
You’ve worked hard for months for this moment. It’s no time to relax.
Focus on your posture from the second you walk on the stage, keep
your head up and maintain a positive attitude throughout the
contest.
3. Be where you are supposed to be:
Keep an eye on the pace of the contest. If there are a lot of big
classes in front of yours, the show may run late, or if there are
some classes with no competitors, it may run faster than sched-
uled. Always remember the running order or show schedule is only
a guide. It is the competitors own responsibility to be on stage with
their class, and whilst organisers will do their utmost to round
everybody up and keep people informed, you need to be in
reasonable proximity at all times for them to do so.
4. Don’t allow yourself to become overshadowed on stage:
If the stage is small or you are short on space, don’t get caught up
jostling and don’t get nudged out of the way. Step forward and make
yourself prominent, the head judge will move you back, but you
won’t lose any points, and you can keep yourself in the judge’s view
at all times.
This will help you in your first competition, and you can learn from
different ways of doing prep for future shows to see what works
best for you.
4. Rear pose
A lot of the time, the REAR pose is key to winning a category whether
it be physique, bikini, classic, figure or model. Whatever your rear
pose entails in your group, make sure you bring it and give it that
extra push.
5. Be healthy and happy
Doing a competition is not easy and takes vast amounts of hard
work and dedication. There are many reasons why people decide to
compete, but whilst doing your prep and training, it is critical that you
do not do anything that is detrimental to your health and happiness.
Be healthy and happy and enjoy the experience of competing and the
challenges that come with it.
MAY 2018 | FLEX 127
/// BY DARREN NICHOLHURST /// PHOTOGRAPHS BY PHIL SMITH-HARPENDEN STUDIOS

HOW DO YOU GET A

PHYSIQUE LIKE THIS
AT ONLY 22 YEARS
OLD? THERE IS ONE
SIMPLE ANSWER…
DEDICATION.

128 FLEX | MAY 2018

MAY 2018 | FLEX 129
 E
very now and
then, a bodybuild-
er appears who
GETTING STACKED IN THE
has the genetics OFF-SEASON
and work ethic to become THE FOOD
Azeez currently consumes 416g protein (post-cooked weight),
something special. 730g carbs (pre-cooked weight) and 75g fat per day
Azeez Salu has already caused
His stable foods include: Egg whites, nut butters, gluten-free
a stir among the competitive ranks.
porridge oats, white rice, fruits, green veggies, chicken, steak
Having won the under 100kg class in and fish.
the UKBFF Diamond Cup in Liver-
pool, he is now hungry for more. His supplements include: Whey, BCAAs, Glutamine, Creatine
“When I was at home in Lagos, and Karbolyn
I only ever wanted to do one thing,”
WATER
he begins. “I wanted to fly to England Azeez’s daily water intake is at least 4 litres per day- more
and become a bodybuilder. I felt if exercising to replace loss through perspiration.
I wanted to be different to my Seasoning can be applied to the meals, however at this stage
siblings, and show that I had the no sauces.
dedication to become someone
special. I wanted to look after
my mum and live my dream.”
Azeez knew that in order to live
that dream, he would have to
dedicate everything to his diet and
training. This dedication is some-
thing he carries forward with
passionate clarity.
“I have put together a structure
of how I’m going to go forward from
here,” he says. “I want to present
my best package so far at my next
show. I intend to get my Pro card-
no matter what the cost.”
One thing that emanates from this
young athlete is the desire to not
only reach his own goals, but to help
other young guys see that they can
also achieve theirs.
“If I can inspire other youngsters
not to give in and to take the chance
to be the best they can be, then
I have achieved my ultimate goal,”
smiles Azeez. “I want everyone to gone through every single piece of This is when the lean gains should
experience that feeling of holding food that Azeez intakes with a fine be made, and these massively
that trophy or hitting that target, all toothed comb. critical new gains are what get
because they took the steps and Nathan worked out the exact showcased in on stage. If this were
believed in themselves. If I can do it, macros and micros needed for the to go wrong, there would be no next
then you can too.” maintenance and development of show.”
Azeez is now working with his Azeez’s off-season structure.
new prep coach, the guru and “It’s so important to make sure the The Plan
legend himself Nathan Harman. With entire diet is specific for the athlete Once every detail had been finely
such a strong partnership, it would you’re working with,” says Nathan. “I thought out, Azeez and Nathan’s
seem there isn’t anything stopping work very closely with my athletes plan was ready.
this upcoming athlete now. ‘The and monitor every step of their “When I looked at what Azeez’s
Wizard’ as Nathan is known, has prep- especially in the off-season. daily intakes were, like many other

130 FLEX | MAY 2018

 bodybuilders, the amount of quality
food being consumed was inad-
equate. With his new off-season
diet, we worked out the exact
number of carbs, proteins and fats
required each day. These will be
changed when the gains begin to
plateau.
“Every aspect of Azeez’s prep has
been looked into and assessed.
From supplementation and what
products to use and when to take
them, through to the best poses for
his muscle structure once he steps
on stage, everything has a plan.”
For your own prep plan visit:
Facebook: Nathan Harman
Instagram: @Teamprobodeez

Seated Leg Curls Upright Rows – Superset with

7 x 8-12 reps Underhand Grip Front Raises
3 x 8-12 reps
Instagram; Azeezthebeast
Reverse Hack squats - Superset
Snapchat; zeezfitness with Jefferson’s Squats Side Laterals
Facebook; Azeez Salu 5 x 8-12 7 x 8-12 reps
YouTube; azeezthebeast
DELTS & BICEPS Face Pulls - Superset with Bent
Dumbbell Seated Press Over Laterals
Monday: Hams/Quads/Inner 7 x 15 reps 7 x 15 reps
Thighs (heavy)
Tuesday: Delts & Biceps Smith Machine Press Alternate Dumbbell Curls – Superset
(slow negative, fast positive) with Hammer Curls
Wednesday: Back
4 x 10 reps 7 x 15 reps
Thursday: Chest & Triceps
Friday: Hams/Quads/Inner
Thighs (volume)
Saturday: Upper body

QUADS
Leg Extensions - 7 x 20 reps

Front Squats – Superset with Back

Squats
3 x 8-12 reps – 3 x 20 reps

Leg Press – Superset with Hack

Squats
4 x 20 reps – 4 x 8-12 reps

Adductor Machine
4 x 50 reps

HAMSTRINGS
Lying Leg Curls
7 x 20 reps

Stiff Legged Deadlifts

4 x 8-12 reps

132 FLEX | MAY 2018

21s Straight Bar Curls Hammer Strength High Pull Down Push-Ups – Superset with
5 x 21 reps Hold and squeeze for first 10, then Machine Press
the next 10 fast 3 x Failure - 3 x 8-10 reps
BACK 3 x 20 reps
Straight Arm Rope Pulldowns Smith Machine
Hyper Extensions – Superset with TUT – fast negative slow positive
Chest parallel with the floor using Rack Pulls
rope 3 x 15 reps
7 x 20-30 reps
7 x 8-12 reps 7 x 8-12 reps Pec Deck
Underhand Grip Barbell Rows 7 x 8-12 reps
Dumbbell Shrugs – Upper Set with
Hold and squeeze at the point of
contraction Machine Shrugs TRICEPS
6 x 15-20 reps 4 x 15 reps plus Dips - Superset with Overhead
Rope Extensions
Overhand Grip Lat Pull Downs – Barbell Shrugs 7 x 15 reps
Superset with Leaning Right Back 7 x 8-12 reps
and Rowing Close Grip Push Ups
Hold and squeeze at the point of CHEST Superset with Underhand
contraction – 10 reps each Incline Cable flyes Grip Push Downs
3 x 20 reps 7 x 8-12 reps 3 x failure - 3 x 8-12 reps

MAY 2018 | FLEX 133

What is High-Intensity
Training (H.I.T)?
/// BY TEAM TEMPLE /// PHOTOGRAPHS BY MARTIN TIERNEY

134 FLEX | MAY 2018

MAY 2018 | FLEX 135
 Train harder, train smarter! Why
spend 2 hours plus in the gym for
5,6,7 days a week and burn out?
Especially when you can spend
between 45 minutes to 1 hour
working out 3-4 times a week
and get the same, or better,
results!
Introducing H.I.T and Arthur Jones.
Many of you may not know the
name, but you may have heard of his
famous machines. Arthur was the
founder of the Nautilus brand. H.I.T
focuses on quality weight training
until you reach muscular failure. The
amount of intensity put into each
repetition will determine quality
results. Focus on both the number
of repetitions and the amount of
weight (leaving your ego at the
door), and the amount of time the
muscle is put under tension from
that particular exercise.
Secret? It’s not just how hard or
intense you train in the gym. It’s also
your recuperation. These are the
answers to success in achieving a
goal you have set. You train because
136 FLEX | MAY 2018
you want to get big and substantially
grow the muscle. The building
process occurs in the following
three-stage sequence:
• Stimulation (workout in the gym)
• Recovery (food + water)
• Growth (sleep)
Only after muscle growth has
taken place is it time to train those
particular muscles again. However,
if you don’t allow time for full
recuperation between workouts,
you’ll cease to build muscle, which
is the complete opposite of the
philosophy of bodybuilding. Less
is more!
• Shorter rest periods in between sets
• Maximum intensity on your working set
• Create that stimulation
Famously used and followed by
bodybuilding legends Mike and Ray
Mentzer & 6 x Mr Olympia – Dorian
Yates, whom I’ve watched, learned
and studied very carefully from.
How many
movements are
there in one
single rep?
Many that train/workout
(especially beginners) don’t realise
that there are THREE movements
in one rep!
Yes, THREE! Unfortunately, many
are focusing on the one movement
which is usually the positive.
The number of ‘personal trainers’
I’ve seen teaching their clients an
exercise without all THREE correct
movements baffles me. The THREE
actions we should all concentrate
on are:
1. The POSITIVE
2. The SQUEEZE
(contract)
3. The NEGATIVE
(our strongest movement)
 Keeping that desired working
muscle under maximum stress/
tension. Ensuring maximum results
from that rep, set, and exercise!
What do we do to our bodies
in the gym?
This is such a simple question, and
yet I’ve had so many different
replies. It’s interesting to know
what people actually think is
happening to their bodies when they
are working out. The simple answer
is stimulation and damage to the
muscle tissue. This is bodybuilding!
We don’t ‘get big’ or ‘grow’ in the
gym, we stimulate and break down
the muscle tissue by putting it
through as much stress as we
possibly can during exercise.
It’s what you do outside the gym
that will determine if you get the
results you’re after, muscular
growth or increased strength for
the next workout.
Can I get the desired ‘muscle
beach body’ in a matter of
months?
If you want a great looking physique
in a fraction of the time, body build
with high-intensity training. If there
were a more direct route to an
aesthetic figure, bodybuilders
would be using it. There seems to be
something of a misguided opinion,
that if you use a bodybuilding
approach, you’ll wake up one day to
find that you’re the size of a small
country with veins running the
contours of your body like their
roadmaps. Not only is that incor-
rect, but it’s also pretty offensive to
those few who work so tirelessly in
their pursuit of that appearance. It
takes years of incredible diligence.
Is Intensity Important?
What causes muscle growth?
Intensity causes muscle growth.
Putting stress on the muscle it’s not
used to will cause a reaction- that
reaction is muscle growth. Whether
you’re looking to get fit, shed body
fat or build muscle, the intensity is
what needs to be brought to every
session. Intensity is the key to rapid
progression in the gym. So, every
time you find a way to cheat that
intensity remember you’re only
cheating yourself!
Is Preparation Important
Do you even know what you’re
training before you walk through
that door? Is it essential to under-
stand what you’re training at least
24 hours before your workout?
I’ve asked people what they are
training when they enter the gym,
MAY 2018 | FLEX 137
most have no idea of what they
want to train, and yes, I’m always in
disbelief when I hear that! I mentally
prepare for the whole workout the
day/night before.
I don’t believe anyone can get
good results by just walking into a
gym and starting a workout without
any thought of what he/she is trying
to achieve. Always take time to
psych yourself up before a workout
and lock your mental energies into
what is required. Get clear in your
mind what you want to perceive
the goals are for that particular
workout and convince yourself
of how hard you will have to work
to achieve them.
Everything is mental, having
the right mental / psychological
approach 24 hours before you
‘go to war with the weights’.
Psyching up for that intense 1 hour
of pure balls to the walls ‘blood and
guts’ leading to the results you want.
Mentally preparing for your workout
24 hours beforehand will help with
138 FLEX | MAY 2018
the results and the quality of your
workout; it will be like second nature
going through the motion. Whereas,
if you go straight to the gym without
any idea of what you’re about to
train, the results of your workout
won’t be as useful as they could
have been. For example, an MMA
fighter would like to know who his/
her opponent is before their fight.
Why? So they can study and
mentally prepare to defeat their
opponent. Use the same philosophy
in bodybuilding and your workouts,
defeating the exercises, weights,
and reps. Eat, sleep, breathe it!
What is the mind-muscle connec-
tion? Is it essential to our training?
It is a skill, and this is almost cer-
tainly why no one ever mentions it;
because they can’t describe it!
Simply put, it is all about what you
concentrate on while you exercise.
Never underestimate the power of
the mind; regardless of how it might
first seem, bodybuilding is far more
mental than it is physical. Or at least,
it is if you’re doing it right!
So how do you go about learning
to get this elusive connection?
Well, to a greater or lesser extent,
it will depend on your form. Leave
your ego at the door. Your muscles
don’t know nor care how much
weight you’re able to lift. If you can
press 150kg on a bench press, but
your chest is failing to grow half as
big the guys who can only do 100kg,
then it stands to reason that adding
weight is just going to make you
stronger. It won’t make your chest
fuller. You have to put the tension
on your chest.
The first place to look: How are
you positioned?
What is the path of movement of the
weight and are you making things as
biomechanically difficult as they can
be? Olympic and power-lifting are all
about cheating gravity; bodybuilding
is all about efficiently increasing it.
When it starts to burn, don’t try to
ignore the sensation, embrace it and
focus on it. When it feels as though
you’re not going to be able to do one
more clean rep, go for it and don’t
be afraid to fail.
If you’re struggling to progress
on specific muscle groups, drop
the weight and concentrate on form
and muscular contraction and you’ll
manage to get the focus on that
particular muscle group you intend
to work. Eventually, with correct
form and nutrition, your weights
will increase, and you’ll progress
further, become stronger and get
the results you desire.
Can I become a Pro bodybuilder?
Well, it’s the same in any sport.
What separates the guy from 1st,
2nd, and 3rd? We’ve all got specific
physical characteristics that help
you in our chosen sport, so we’re all
gifted up there, but what can give
you the top spot? It’s all mental,
it’s all in your head, your mental
approach, your mindset is the KEY,
and if you doubt yourself, you’ve
already lost. Remember, every
pro bodybuilder was once a
beginner just like you. If you have
the dedication, mindset, knowledge
and consistency then yes, you’re
on the right track.
MAY 2018 | FLEX 139
 PRODUCT NEWS

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With so many training providers in the UK it’s often difficult to choose which
well known Gym brand is telling you
one to study with. Follow these simple eight steps to help you decide:
that if an organisation like theirs can
1) The package: trust them - so can you.
Dont be blinded by marketing hype.
6) Longevity of the company:
Ask real questions about your course.
How long has the company
Who’s teaching you? Where will it take
been going? Avoid at all costs,
place ? How long before you qualify?
a company that has sprung out
What after support is on offer?
of nowhere claiming to be all
2) Reviews: singing - all dancing.
Always a good place to start. What do
7) Financial Records:
other people say about this company
Check the company’s financial
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8) Price:
3) Social media:
Often you’ll pay up to double the
Check the companies social media
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pages, you can get a good idea of the
other training providers. Do your
company from the articles they post.
research and compare costs before
Their experience, intellect, creativity
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worldwide, available in four easy-mix, great tasting
flavours; Caramel Chocolate, Chocolate,
Strawberry and Vanilla.

140 FLEX | MAY 2018

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 COMPETITION CALENDAR

2018 SHOWS

MP WORLDS April 15th

MP UNIVERSE October 28th

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

GIBRALTAR April 14th
SCOTTISH April 15th MOTHERWELL
EAST COAST April 29th HULL
IRISH OPEN May 6th BELFAST
PCA BODYPOWER May 11th-13th BIRMINGHAM
NORTH EAST May 19th NEWCASTLE
TNT CLASSIC May 20th EXETER
HAMPSHIRE June 2nd ALDERSHOT THE INTERNATIONAL
MUSCLETALK June 16th KETTERING CHAMPIONS CUP Sunday May 13th BODYPOWER
BIRMINGHAM
EAST ANGLIA July 1st NORWICH THE HERCULES
MANCHESTER September 9th MIDDLETON OLYMPIA Saturday May 26th THE VENUE
THEATRE, MK.
MIDLANDS September 16th BIRMINGHAM THE AMATEUR
CUMBRIA Date TBC Shortly CARLISLE GRAND PRIX Saturday September 15th TOWNSGATE
THEATRE,
LONDON Date TBC Shortly BASILDON.
WELSH Date TBC Shortly THE KINGS OF
THE NORTH Saturday October 20th CARRIAGEWORKS
JP GRAND PRIX Date TBC Shortly THEATRE, LEEDS
JERSEY October 7th CHANNEL ISLANDS THE RHINO Sunday November 4th STAMFORD CORN
CLASSIC EXCHANGE,
FINALS October 13th-14th BIRMINGHAM 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

142 FLEX | MAY 2018

THE SHOT

TAYLOR MADE
With his crisp muscularity and spot-on
proportions, Vince Taylor crafted a pro career
that spanned from 1989 to 2008. With his
memorable posing routines and standout arms
leading the charge, Taylor amassed 22 pro wins,
including a record five Masters Olympia titles.

CHRIS LUND
/// PHOTOGR APHS BY AK _ ANNAKELLE

VITAL STATS
NAME: 2nd place body fitness
Rebecca Hamilton UKBFF Bedford 2014,
FROM: 2nd place bodyfitness
Hastings UKBFF London s.e
AGE: Bodyfitness UKBFF Nationals
33 Champion 2017
OCCUPATION: 13th body fitness Arnold
Car body shop owner Classic Barcelona
ACHIEVEMENTS: 7th place bodyfitness
4th place fitness model UKBFF British Finals
at Miss Galaxy
Universe 2012 HOBBIES:
Walking my dogs, eating out,
3rd place body fitness days out, the cinema &
UKBFF Kent Classic 2013 bike rides and watching my boy
00 FLEX | MARCH 2018 6th place fitness model Fit ride his bmx.
Factor 2014, Instagram: @becky4u2
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