Flex Uk - June 2018

JUNE 2018

WILLIAM

THE CONQUEROR BONAC SET TO SCOOP THE SANDOW GLENN ROSS

TALKS

STRONGMAN LETHAL

LEG GROWTH INSIDE

BE AN

X-MAN

GROW MUTANT MUSCLE

IRON MAN JOHNNIE JACKSON www.flexonline.co.uk JUNE 2018 £4.20 06

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PRESENTED BY

INSIDE THIS MONTH

JUNE 2018

IN EVERY ISSUE 6 EDITORIAL 8 NICK ORTON

FEATURES 16 TRAINED BY JP A very exclusive look into why and how Jordan Peters became one of the UK’s top prep coaches, having worked with Britain’s newest Pros.

COVER PHOTOGRAPH BY RAP MEDIA

10 WILLIAM THE CONQUEROR

William Bonac deemed to be Phil ‘The Gift’ Heath’s rival tells how he stays so hungry in the hope of scooping the Sandow for himself.

26 PCA SAXON SHOW REPORT Judge Ryan Alexander gives his front of stage report of this staggering show.

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

34 IRON MIKE

40 RISING STAR Abou Konate is this month’s rising star. It’s hard to believe that this natural bodybuilder is only 20, another PCA genetic freak.

48 HIIT KITCHEN St Albans based restaurant The HIIT Kitchen, delivers another 8 intensely flavoursome recipes for you to cook up your own perfect prep meals.

60 CELL MANIPULATION Dean ‘The Protein’ Lesiak discusses how the correct manipulation of your body’s cells could lead to crazy growth.

64 BILLYROSE ‘THE ROAD TO THE OLYMPIA’ Follow the journey of Billyrose ‘the underdog’ while he prepares to smash the Mr Olympia stage this September.

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72 TRAINING GUIDE ‘FREAKY LEGS, THE KUBA CIELEN WAY’ Kuba destroys his wheels right in front of FLEX’s photographer, learn how to get the freak show in your legs.

82 BUILDING HUGE MUSCLES, THE BIOMECHANICS WAY Congruency, and how it could help you gain huge muscle tissue.

86 THE IRON MAN JOHNNIE ‘O’ JACKSON Celebrating the remarkable career of the strongest bodybuilder ever.

94 ONE EYED BAZ Once deemed one of the hardest men in Britain, this cage fighter title holder, now 52, turns to bodybuilding.

98 LAT LOADING FOR WIDTH Leica Gelsei explains the correct way to engage the lats for a barn door back.

102 TIME FOR A CHANGE Is it time you changed? Well, if you’re not making the gains, you need too.

106 5 FOR BI’S PHOTO CREDIT: JULES GODFREY

Follow this month long arm training routine for bigger biceps by summer.

116 MASS-TER CLASS Get gains at mind blowing speed with this high frequency full body routine.

127 BE AN X-MEN Build mutant muscle with specialised Y3T workouts by Yoda ‘Neil Hill’.

136 SHOW CONTEST 137 THE FLEXICON New to bodybuilding? Here’s all the terms in bodybuilding you’ll ever need to know.

138 IS THE OLYMPIA FIXED? Robin Chang- the man behind the Olympia weekend for the past 15 years, answers controversial reader’s questions in his new column.

139 YOU ASKED, THEY ANSWERED FLEX’s Facebook fans ask some of the greats what they want to know, here’s what they answered.

140 LAST WORD ‘ STAY MOTIVATED ‘ Wise words from the Olympia champs.

142 THE DADDY TALKS The State of Strongman- The Daddy of strongman Glenn Ross Brings FLEX readers the latest in this not only huge lifting, but hugely growing sport.

144 HOT BOD Charly Newton-Coombs is FLEX’s chosen hot body.

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PHOTO CREDIT: JHAFTHOR JULIUS BJORNSSON

Iron Mike Sommerfeld gives FLEX an exclusive interview describing how his passion caused him to collapse on stage, then eventually become Germany’s latest Pro at only 20 years of age.

CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Pecker

UK EDITION CHIEF EXECUTIVE OFFICER Nick Orton

www.flexonline.co.uk

CHIEF EXECUTIVE OFFICER Nick Orton EDITORIAL UK MANAGING DIRECTOR Carl Walker e-mail: [email protected] EDITOR-IN-CHIEF Danni Levy e-mail: [email protected] EDITOR Darren Nicholhurst e-mail: [email protected]

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EDITORIAL Brian Good, Zack Zeigler; Dave Ian Lee; Greg Merritt; Angelica Nebbia; Andrew Gutman; Yeun Littlefield; Jef Tomko; Marc Bailes; James Riley; Russell Mendoza; Victor Kim; Declan O’Kelly; Rose McNulty

CONTRIBUTORS Michael Berg; Adam Bible; Eric Broser; Bryan Haycock; Roger Lockridge; Peter McGough; Steven Stiefel; Joe Wuebben

ART Ramón Gamarra; Cynthia NG; Sean Otto; Anthony Nolan; Erica Schultz; Gaby Chiang

PHOTOGRAPHY Per Bernal; Charles Lowthian; Ian Spanier

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MANUFACTURING & PRODUCTION Ann McCafrey; Marc Melcher

President of the IFBB Professional League JIM MANION Founder and Chairman Emeritus JOE WEIDER (1920–2013) We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts and letters. Membership on the Editorial Advisory Board does not imply endorsement of any product or service advertised in this magazine. Views expressed in advertisements and editorials are not necessarily those of FLEX or the Editorial Advisory Board. Reader discretion is advised. Please consult your doctor before beginning any exercise or diet programme, or when making changes in an existing programme if you have any doubts about your health status.Every care is taken to assure the accuracy of the information in FLEX, but no responsibility can be accepted for the consequences of actions based on the advice contained herein. BodyPower Publishing Ltd makes every effort to ensure that the advertising contained in FLEX is derived from respectable sources. It does not, however, assume responsibility for the advertisements, nor any claims and representations made therein, nor the quality or delivery of the products/services themselves. Editorial articles relating to food supplementation and sports nutrition reproduced in this issue of FLEX, are for information purposes only and are not intended to solicit or otherwise promote any commercialised product containing the mentioned supplements. FLEX is distributed on an international basis. To the extent permitted by law, Weider Publications, LLC, a subsidiary of American Media, Inc and its ailiates: BodyPower Publishing Ltd, do not accept liability for the effects of reported supplements or products, legal or illegal or any loss, injury or damage caused by their use. It is the responsibility of the individual to abide by the laws and dosage allowances specific to their country of residence. Always consult a doctor before commencing supplementation or changing dosages. Some supplements may not work effectively outside specific dosage ranges and may potentially cause harm if taken in excess. Not all supplements, combinations of supplements, or dose ranges of supplements may be suitable, safe or effective for everybody. Copyright © (2018) BodyPower Publishing Ltd. Published under license from Weider Publications, LLC, a subsidiary of American Media, Inc. All rights reserved. Reprinted with permission. ‘FLEX’ is a trademark of Weider Publications, LLC, a subsidiary of American Media, Inc. and may not be used or reproduced without the permission of Weider Publications, LLC. The information in FLEX is intended to educate. Do not substitute it for the advice of a qualified health care practitioner.

FROM THE CEO

By Nick Orton

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

You legend. You changed a nation.

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

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

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FLEX | JUNE 2018

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WILLIAM the CONQUEROR Ghanaian born and raised in Holland, William Bonac is possibly the closest he could be to taking his dream title of Mr Olympia. Is the impressive physique and impeccable drive of the hungry European enough to beat the outstanding seven times champ, Phil Heath? ///

BY DARREN NICHOLHURST /// PHOTOGRAPHS BY RAP MEDIA @DAZ_THE_BULL

A

s we have seen in the past, many champions are created from struggle. The stress of a hard upbringing and the adaptations that follow can be the making of a strong-minded champion. Bonac’s story is just that. A story that may change who takes home the Sandow trophy this year.

Flex UK had the pleasure of giving William his first ever front cover and received an exclusive insight into what has helped him speed through the ranks of Pro Bodybuilding.

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

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

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

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

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

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

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

Worth the Struggle Having recently won the Arnold, William JUNE 2018 | FLEX

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

With Phil standing at 5’9” with great muscle maturity and William being 5’7”, there is going to be a dramatic battle on stage. “Phil is taller and more experienced, but I’m hungry and want to provide for my mum,” says William. “This drives me to be the best I possibly can. Also, I have an eight-year-old son who now understands what I do, and I want to make him proud of his dad and show him that no matter where you’re from, you can be anything you dream of with the support of your loved ones. “It’s going to be so amazing to show my son that dad is on the front cover of FLEX- it’s such a dream come true and something I’m massively proud of, and I know he will be too,” he says.

BONAC’S FINAL MESSAGE “I would like to thank all my fans because without you, I wouldn’t be where I am today. I would also like to thank Neil Hill, my trainer, for believing in me and installing belief in myself. And of course, my amazing mother and family and my sponsors MNX & USN. I would also like to announce that in a few weeks, I will have a little baby girl, which is fantastic.” William has a huge fan base behind him. It’s entirely our pleasure to have such a genuine athlete and ambassador for bodybuilding on our front cover, and we would like to bid him congratulations on his baby girl and wish his family wealth of health. Instagram; @william_bonac

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BY DARREN NICHOLHURST PHOTOGRAPHS BY RAP MEDIA

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E

very beginner knows how hard it is to stay motivated and achieve those gains all aspiring bodybuilders strive for. So, how do you overcome not knowing what to do in the gym in order to get the stacked look you want? You seek knowledge. Knowledge is power in this game, and who better to assist than Jordan Peters? The freakish frame of JP is a testament to what this guy knows, and he isn’t your typical diet prep coach. He practises what he preaches, he’s stacked, but how did he become one of the best known gurus in the industry? Raised by his Father who was incredibly passionate about

anything he pursued, this quality rubbed off onto JP and led him to act in the same manner. “My Dad was and always will be my biggest inspiration. By the age of 4, he had me doing Tae Kwon do and playing rugby,” he begins. “I loved every minute of it.” Although JP was placed into very disciplined sports at a young age, he was never pushed. “My Father inspired drive and focus in me, and I suppose I didn’t have a straightforward childhood like others, what with having no mum around,” he says. “I may have grown up too fast on reflection, but I am so thankful for the upbringing I had, I believe this helped me be the motivated man I am today.” Some years later, JP became the youngest Tae Kwon Do black belt in Great Britain. “I was so proud of my achievement. I got to fight in the European Championships and then at the age of 12 I was offered an academy spot at the Harlequins,” he reflects. “I could see that if I worked hard enough, there was very little I couldn’t achieve, it was just a matter of time,.” A few more years later, rugby was going well. He was capped at the under 16 and 18 England rugby and signed a full contract

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

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BIG NO NO’S In short, the most common mistakes are: Not eating enough Not training hard enough Not expanding your knowledge enough Listening to poor advice with the London Wasps whilst still at school.

No choice but to learn JP’s winning streak eventually came to a crashing halt when injury after injury led him to be released. “I was so disappointed, it was a real shame,” he admits. “During the time of injury, I spent a lot of time with physio teams and strength and conditioning coaches. Ironically, that period of my life gave me an insight into physiology and weight training, which it turned out I loved more than rugby.” This soon led to studying sports

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

Monster Size Anyone that is looking to get as huge as possible always thinks there is a secret. But what really does separate someone who’s getting okay gains from someone who’s getting huge gains? “Getting truly huge needs to be an obsession,” says JP. “I think excelling at anything takes an obsessive nature. My idea of obsession is not being able to think about anything else. I fixate on a topic, and I must learn JUNE 2018 | FLEX

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everything I possibly can about it to contribute to hypertrophy, and then once I understand the

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benefits, I find it impossible not to put that knowledge into action. If you can develop that

level of obsession, towards any goal, the outcome is inevitable,” he insists.

Beast Mode in the Gym

Stimulate Growth JP Style

Heavy legs / light upper body

“My idea of hardcore training would always be full body splits,” says JP. “Pick only the hardest exercises, ‘no fluff’ just do the stuff that most people don’t like to do and then do that very frequently. A lot of my client’s train in this manner, usually training every other day and hitting body parts about 3 times per week.”

Rest Heavy upper/light legs Rest Repeat

An example would be Lying hamstring curl, 12 reps to failure, 10 reps to failure, 8 reps to failure. Rest between sets as needed.

n Hack squat n Stiff leg deadlift n Lunge 2 sets of n Low incline dumbbell press n High incline smith press n Dips 2 sets of n Upright row 2 sets of n Bent over barbell row 2 sets of n Narrow grip Lat pulldown

12/10/8 reps as above 12/10/8 reps 8-10 reps 2 sets of 15-20 reps 2 sets of 15-20 reps 15-20 reps 15-20 reps 15-20 reps 2 sets of 15-20 reps

If every set is taken to absolute failure in those rep ranges, that is usually a hard session.

Where to Seek Diet Advice “Writing diets for someone based on just their bodyweight is something I don’t do,” explains JP. “This is because merely understanding that person’s energy demands has so many influencing factors. For example, does that 80kg individual work on a building site, or do they sit in an office? Do they know how to train hard, or pretend they do? Activity levels outside of the gym contribute a huge portion to our energy demands. The only macro that can be suggested based on body weight is protein. The literature suggests 1-1.2 grams per pound of bodyweight. The rest all depends on the individual. “I would recommend seeking out someone who is very smart academically and well practised with real-life experience and

learn as much from them as you can. Then, move onto someone else of the same calibre and learn from them. Repeat this process a few times, and you will be a wealth of real knowledge. Whatever the cost, it’s a wise investment I assure you.” JUNE 2018 | FLEX

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MIKE SOMMERFELD Fitness Dynasty As an impressionable young boy, Mike like many others, wanted to be just like his Father. In Mike’s case he had some momentous shoes to fill, his Dad was a prolific competitive bodybuilder who had competed with the likes of a young Dennis Wolf. Following in his Dad’s footsteps was certainly not an easy task but one Mike took in his stride. His journey began with a home multi-gym gifted to him by his Father and cardio bunny Mother. Being too young to use a proper gym, this was the best way to start the eager teen on his physique transformation. Back then, the world was a smaller place and there was no internet or social media gurus to get inspiration from. Mike reminisces “I learnt from feeling. I would do an exercise and see how it felt uncomfortable, I would adjust my body and watch it respond. I believe, learning and feeling the muscle is the best way to know that you are working the area correctly.” At 13, Mike’s Mum and Dad sepa-

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‘Iron’ Mike Sommerfield speaks exclusively to Flex’s Darren Nicholhurst about his tumultuous rise to bodybuilding fame, sharing his diet and nutrition tips he picked up along the way. ///

rated but luckily with his Mum having the fitness bug herself, she knew the importance of diet and nutrition and was hands on with supporting Mike achieve his goals “I remember Mum buying and giving me protein shakes after I’d train,” he reflects. By the time he was 14, Mike was heavily into parkour, basketball and hip-hop but it was then that Mike persuaded his parents it was time to get him to a proper gym. This catalysed some major lifestyle changes and by the time he hit 16 he learnt about a fourth coming bodybuilding show. He told Flex, “I knew nothing about bodybuilding shows. My Father’s friend advised me how to get ready for this show.”

THIRST AID The prep began…Now living on plain chicken, rice and Greek yoghurt and smashing each gym session as hard

BY DARREN NICHOLHURST

as possible, the weeks soon flew by. Before he knew it, it was the last few days before the show and, armed with his Father’s friend’s advice, he was ready to step on stage. Unfortunately, things didn’t go to plan! “I was told to not drink any water for 48 hours before the show and to use these water pills I got off a friendly neighbour we knew who took them for her heart problem.” “Please don’t follow this ever I knew nothing, and things went very wrong,” he recalls. “All the under 21’s came out to do the compulsory poses before they would be sent off to do their individual routines, when…all of a sudden, I was backstage laying on the floor looking up at people thinking, I was on stage, what happened? I needed to get out there and do my routine,” Mike recalls animatedly.

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PHOTO CREDIT: FOTOFOCUS

Unbeknownst to his Father, who was filming the show with his video camera, Mike had collapsed, not even making it through the compulsories. The severe dehydration caused by not touching a drop of water for some 48 hours caused Mike’s body to completely shut down. Talk about bad advice! The exemplary efforts of the backstage team soon had Mike rehydrated enough to go back on stage to complete his routine and sure enough…despite his shocking setback, he won!

GAINING SUCCESS

personal trainer, “I want to be able to explain nutrition and training in a way that others find easy to understand. If I can help and motivate a client to achieve their goal or win a show, that then gives them and me the best feeling ever,” he tells us.

Mike now works with future stars like Patrick Tuor, with Mike’s help, Patrick graced the 2014 Arnold stage and became the youngest competitor at 20 years old to reach the finals. Patrick has now recently turned Pro with the IFBB.

DIET Mike employs foolproof tactics to structure his nutritional needs “To be honest, my diet does not change. Ever” he reveals. With the help of Patrick Tuor, Mike designed a nutrition plan around two different days, a high carb day and a low carb day. “We found what kind of food is right for me, so we didn’t need to change the game plan going through any prep phase. Patrick always tells me, ‘Don’t change a working, running system’” MEAL 2 100g Rice 250g Beef 50g Avocado + Vegetables MEAL 3 100g Rice 300g White Fish + Vegetables

MEAL 4 300g Potato 250g Beef + Vegetables (+10g Oil) MEAL 5 300g Eggwhites 2 whole Eggs

To change to a low carb day simply cut the 100g of rice from meal 2. “(The plan) was straightforward. We started the diet with one high day and one low day. As the prep continued we changed it into 2 low days and 1 high day, to cut fat levels” “Towards the end of the show prep stage, we had 3 low carb days and 1 high carb day. This may sound hard to believe, but the carb cycling worked well for me, and my body felt strong.” Mike advises “Maybe some of you guys need more carbs, more fats or whatever else. You need to find out what works best for you. It may take a long time to try new things, but this will teach you how your body responds to different environments. This will help you understand how you should work, with remarkable results!”

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PHOTO CREDIT: CALVIN HOLLYWOOD

High Carb MEAL 1 80g of Rice flakes 1x Banana 300ml Egg Whites + Vegetables

PHOTO CREDITS: FOTOFOCUS

It wasn’t long before the potential in the up and coming bodybuilder was spotted. “A guy called Willi Laaf who is famous for prepping young bodybuilders saw the potential in me. He taught me the importance of eating and training correctly for maximum benefit.” The bodybuilding show instilled more in Mike than he could imagine, “It taught me that if I worked hard enough and dedicated myself completely, I could have great results,” he said. With his new outlook, he soon applied this same work ethic to learning how to become a first-rate

“Carb cycling worked well for me and my body felt strong.”

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

Mike’s Workout Ethos “You never know how your muscles will react to a workout. This is why it’s imperative to ensure everything is as ready as possible to avoid injury” “Then I do the first exercise which is the most critical part. Making sure your muscles are pumped and warmed up. I feel the movement and feel the weight. Then I increase the weights until I can’t do more than 10 reps. This will cause you muscular failure in 5 sets” he advises. “This is the part your muscles will be fatigued for the first time with simple and heavy movements. Next, we repeat the same style as used in the first exercise. This creates another hypertrophy signal in your brain and of course it’s a little more difficult.” “After this, I do a ‘high rep’ part (the sarcoplasmic part). The best

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way to do it is on a machine. You will have a muscular failure so bad that you will glad you’re using a safe machine” says Mike. “I use Patrick’s SST Protocol to do this; use a Weight you can lift 15 times with no problem. Now, you perform 10 reps only and reduce the weight by 20%. Perform as many reps as you can, taking 6 seconds to do the eccentric part of the movement and 1 second to do the concentric. Then reduce the weight again by another 20%. Then, perform as many reps as you can (performed as you did previously) taking 6 seconds concentric and 1 second eccentric. Reduce the

weight again by another 20%, then hold it at a 90° angle for as long as you can. Believe me, this will be the worst part of the workout!” “The last part is an intraset stretch. This is important to get another hypertrophy signal being fired to the brain, telling it to grow. Use cables or free weights but this time with a much lighter weight (you already pushed heavy weights).” “Do high volume reps with a 3-second hold at the bottom of the movement to stretch the muscle as hard as you can for 4 sets. This is how all the exercises are performed in all the workouts”.

PHOTO CREDITS: FOTOFOCUS

Chest & Calves Quads Hamstrings Shoulders Back Arms

CHEST/CALVES

Pre-exhauster set on the cables, 3 sets x20 reps at 3 different angles (upper, middle and lower chest) INCLINE BENCH PRESS 7 sets, 8-12 reps FLAT DUMBBELL PRESS 5-6 sets, 8-10 reps PEC DEC 4 sets, 15-reps CABLE CROSSOVER 4 sets, 15 reps DIPS OR MACHINE PRESS 7 sets (rest pause reps) to failure

CALVES SEATED CALF RAISES 5 sets (rest pause)

DONKEY RAISES 5 sets (real heavy) 10-12 reps

10 reps over 10 seconds, straight into,

LEG PRESS CALF RAISE (one leg at a time, alternating legs after each set)

20 reps over 20 seconds, straight into,

15 reps on the left calf, followed by 15 on the right

30 reps over 30 seconds, straight into,

10 reps on the left, followed by 10 on the right

20 reps over 20 seconds, straight into, 10 reps over 10 seconds…

5 reps on the left, followed by 5 on the right

QUADS Leg extension (pre-exhaust exercise) 4 sets, 15-20 reps Leg press (heavy) 7 sets, 10-20 reps Squats 5-6 sets, 10-20 reps Vertical leg press 7 sets, 10 reps Walking lunges 4 sets, 20 steps Leg extension 4-5 sets, starting heavy (low reps of 6) then decreasing the weight over the following sets and increasing the reps to failure (as the weight becomes lighter). HAMSTRINGS Seated leg curl 5-6 sets, 20 reps (pre-exhaust) Rack Pulls or stiff legged deadlifts 7 sets (heavy) Lying leg curl (heavy) 5 sets, 8-12 reps Standing leg curl 4 sets of 12 reps on each leg, immediately followed by 6 reps on each leg Abductor and adductor machine (super-set) 4 sets of, 20 reps abductor followed by 20 reps adductor Sumo squats (using a dumbbell) 1 set, 20 reps.

PHOTO CREDITS: MIKE SOMMERFELD/ ULRICH OEHMEN

SHOULDERS Pre-exhaust raises, 10 reps front raises, 10 reps side raises and 10 reps rear delts Side lateral raises 7-8 sets, 8-10 reps Military press 6-7 sets, 8-10 reps Front raises 3 sets, 12-15 reps Reverse butterfly raises (dumbbells) super-set with rear delt machine 4-5 sets, 12 reps on dumbbells straight into 12 reps on rear delt machine Side laterals (FST set, light high reps) 7 sets, 12-15 reps. Just to get loads of blood into the delts. BACK Pullovers for warm up. 2 sets, 15 reps (light) T-Bar row or Barbell rows 7 sets, 8-10 reps Chin ups 5-6 sets, 12 reps Dumbbell rows 4-5 sets on each arm, 6-8 reps Lat pulldowns (narrow grip) 4 sets, 15 reps. Only 30 secs rest between sets. Shrugs superset with Hammer Strength high row machine 4-5 sets to failure. ARMS Narrow grip bench press (heavy) 8 reps, then superset with bicep curls (heavy) 8 reps. 4 sets total. Tricep press down, superset with hammer curls, 10-15 reps, 4 sets One armed reverse grip tricep press down, superset with one armed concentration curls, 20 reps on each exercise, 4 sets total.

You can watch Mike’s workouts on YouTube, check out: www.Youtube.com/ MikeSommerfeld JUNE 2018 | FLEX

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KONATE

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

BY DARREN NICHOLHURST /// PHOTOGRAPHS PROVIDED BY PCA

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H

aving got into weights purely for fun in the beginning, Abou shows how far this sport can take you. It’s hard to believe that it was only four years ago that he picked up his first copy of FLEX and started his natural journey. The youngster has packed on so much quality muscle in that time. Having great genetics shining through the symmetrical package he brings to the stage, this 20-year-old rising star is set to rock and shock his future competitors. “I started training when I was 12, and I’ve been consistently pushing myself to be better ever since,” begins Abou. “I believe that you have to do your research well. I did mine by looking at YouTube and Instagram, but you have to be careful with this sort of information, there are so many so called ‘gurus’ who actually know nothing. I always refer back to a reliable source of information like an experienced athlete and my trusty FLEX mag,” he says. Many people would say that starting weights at 12 is far too young and could be damaging, but Abou challenges this. “It’s not about lifting huge weights, Kai Greene’s mind-muscle connection theory is completely right,” he says. “It’s about lifting moderately and contracting the muscle, and then it will grow.” Whilst being a student, Abou found it hard to find the time to prep his meals. He knew how important getting this part right was in order to become a future bodybuilder. “When I was a student, I used to prep my entire week’s meals in one day,” he says. “Thankfully though I have more time now and just prep the night before.” Being or wanting to be a competitive bodybuilder takes masses of time and commitment. So

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how does a young man dealing with coming out of the student lifestyle into full-time work balance his commitments? “It’s simple, you need to have a positive mindset and be determined, especially during the last stages of your show diet,” About insists. “You’ll see others eat things that you can’t have and you’ll constantly be craving things you wouldn’t usually crave. The best thing to do is to avoid all these distractions. Personally, I drink plain sparkling water, and this keeps me fuller!” Many people know it’s hard to live

a normal life when you have a passion for competing. It’s all about being consistent and willing to work for it. Patience is also a contributing factor. “As well as being patient and consistent, you need to find the love and enjoyment for the sport, because what’s the point of doing something that you don’t truly love?” About asks. Wanting to be a better version of himself is what drives him to have that competitive edge. “I set goals, accomplish them and set bigger and more frightening ones!” Abou smiles.

BREAKFAST 6 egg whites | 2 whole eggs | 2 bagels.

THE DAILY DIET

SNACK

Greek-style yoghurt + 30g almond nuts.

MEAL 2

Pan fried chicken breast (cooked with 1 cal spray) | basmati rice and asparagus.

MEAL 3

Baby potatoes + turkey mince + spinach.

SNACK 2

Rice cakes + peanut butter.

MEAL 4

Basmati rice + basa fish fillets.

WEEKLY TRAINING PLAN Abou starts his week training the biggest muscles groups first, this is how it looks. MONDAY: Legs | Abs TUESDAY: Back | Biceps WEDNESDAY: Chest | Triceps THURSDAY: Shoulders | Abs Towards the end of the week, he put his focus into training his weaker muscle groups. This is how that is structured. FRIDAY: SATURDAY: SUNDAY:

Back | Biceps Chest | Shoulder Mobility work and Cardio

MONDAY QUADS AND HAMS During your rest time on each exercise, perform 20 reps of standing calf raises. Leg extension 4 sets reps 25|15|12|10 Superset each set with 10 meters of bodyweight walking lunges. Back squats 4 sets reps 15|12|10|8 Incline leg press 4 sets reps 12|10|10|8|6 Superset with Dumbbell walking lunges – 10 meters Lying leg curls, superset with hit abductions, 4 sets reps 15| 15|12|12 ABS Hanging leg raises 4 sets 12-15 reps Weighted crunches on a decline bench 4 sets 12-15 reps Weighted Russian twists on a decline bench 4 sets 12-15 reps Mountain climbers on the TRX 4 sets 30 reps

Seated rows 3 sets 10|10|10 reps Narrow grip lat pulldown 4 sets 12 reps Dumbbell Hammer curls 4 sets 15|12|10|10 reps E-Z Bar biceps curls 4 sets 12|12|8|8 reps Rack pull, 5 sets 15|12|10|8|12 reps WEDNESDAY CHEST AND TRICEPS Warm up / Stretching Rear delt flye 2 sets 12 reps Front DB raise 2 sets 12 reps Dumbbell Lateral raises 2 sets 12 reps Main exercise Dumbbell Chest flyes 4 sets 12-15 reps Incline bench press 4 sets 15| 12|10|8 reps Incline single arm shear press 4 sets 10 reps Skull crusher (E-Z BAR) 5 sets 12|12|10|8|8 reps Flat bench, press 4 sets 12|10|8|6 reps Double Dumbbell Kick-backs 4 sets 12 reps Triceps Pushdown superset with overhead extension (Use rope) 4 sets

10 reps

Close Dumbbell Press 4 sets 12 reps Dumbbell around the worlds 4 sets 12-15 reps THURSDAY SHOULDERS AND ABS TRISET Warmup; Dumbbell Lateral raises 12 reps Dumbbell Front raises 12 reps

TUESDAY BACK AND BICEPS Wide grip pull-ups 4 sets 10-12 reps Lat pulldown 5 sets 15|15|10|8|6

Dumbbell Rear delt flies 12 reps REPEAT x 3 sets Standing military press 2 drop sets 15|10|8|4-6 reps Behind neck press (smith machine)

Superset with arm curl (preacher curl) 5 sets 15|15|10|8|6 reps

5 sets

20|15|10|6-8|25 reps

T-bar Rows 6 sets 15|12|10|8|15|15 reps

Barbell front raise 2 drop sets 15|12|10 reps

Dumbbell Shoulder press 4 sets 10 reps

Barbell shrugs 6 sets 15|12|10|8|6|15 reps And for the rest of the week, I’ll focus on my weaker parts so, FRIDAY BACK AND BICEPS Wide grip lat pulldown 6 sets 15|15|10|8|8|15 reps Preacher arm curl 4 sets 15 reps Superset the following exercise Seated rows + Barbell biceps curl 5 sets 10 reps T-Bar rows 5 sets 12|10|8|6|12 reps E-Z Bar rows 4 sets 10 reps Seated biceps curls 4 sets 12-15 reps Superset the following exercise Rack pulls 2 sets 15|12|10 reps Pull-ups – to failure SATURDAY CHEST AND SHOULDERS Dumbbell Pec Flyes 2 sets 12-15 reps Superset the following exercise Flat Bench Press 10 reps Military press 10 reps Repeat x 5 sets Tri-set Incline Dumbbell Chest press 10 reps Dumbbell Lateral raise 10 reps Lateral raise 10 reps Repeat x 5 sets Superset the following exercise Behind neck press 10 reps Rear Delt Dumbbell Flyes 10 reps Repeat x 5 sets Cable crossovers 4 sets 20| 15|12|10 reps Shrugs (barbell) 2 drop sets 20| 15|12|10 reps SUNDAY MOBILITY WORK AND CARDIO JUNE 2018 | FLEX

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

“I treat competing like a job, similar to Phil Heath’s philosophy,” Billy says. “I do what I have to do in order to get the required result.” Undoubtedly, a daunting stage such as the Olympia will cause the rookie from England to be nervous? “As I said, this is a job,” Billy continues. “Sign in, sign out. I’m going to go there with my best package and blow them away,” he insists.

San Marino Pro show, Billyrose’s dedication to smashing the Men’s Physique class has earned him an invite to the Mr. Olympia. ///

BY DARREN NICHOLHURST /// PHOTOGRAPHS BY HARPENDEN STUDIOS

JUNE 2018 | FLEX

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

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

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

DAY 5 Meal 1 60g oats + 10 egg whites + scoop protein Meal 2 200g steak + whole egg + veg Snack-chopped pink grapefruit

DAY 1 Meal 1 70g of oats + 10 egg whites (raw eggs), not bottle eggs! Add 1 scoop protein Meal 2 200g chicken breast + 200g white potatoes Meal 3 300g salmon (grilled) + vegetables + asparagus + 60g white rice Meal 4 200g chicken breast + 60g brown rice (workout) Meal 5 200g chicken breast + 50g couscous Meal 6 300g salmon + 200g sweet potatoes Meal 7 (Bedtime) 40g ISO 100 + half avocado

DAY 2 Meal 1 10 egg whites + 70g oats Snacks -handful cashew nuts Meal 2 200g white potatoes + vegetable salads + 10 egg whites Meal 3 200g chicken breast + 2 bagel + 40g protein shake Meal 4 200g chicken + 60g white rice Meal 5 10 egg whites + 300g white potatoes

Meal 6 300g salmon + 60g brown rice

DAY 3 Meal 1 50g of oats + 10 egg whites (scrambled together) Meal 2 2 bagels + 200g steak + half pot of Greek zero fat yoghurt Meal 3 Chicken breast 200g + avocado salads + 50g couscous Meal 4 250g white potatoes + 300g salmon (grilled)

Meal 3 300g salmon + half avocado + 50g brown rice Meal 4 200g chicken breast + 300g white potatoes Meal 5 10 egg white + 70g oats Meal 6 ISO 100 + half avocado Meal 7 (Bedtime) 200g chicken breast + 300g white potatoes

DAY 6 Starter Tea (dandelion)

Meal 5 10 egg whites + smoked salmon + 50g couscous

Meal 1 200g turkey breast + vegetables (grilled together in foil)

Meal 6 ISO 100 protein scoop + 60g oats (in a shaker)

Meal 2 200g codfish + 50g brown rice

Meal 7 300g salmon + 60g white rice

DAY 4 Meal 1 10 egg whites + 200g sweet potatoes Snack - handful cashew nuts Meal 2 200g salmon + 60g white rice + veg Meal 3 200g white potatoes + 200g steak (rump) + veg

Meal 3 200g sweet potatoes + 200g turkey breast Meal 4 300g salmon + 60g white rice Meal 5 10 egg whites + 60g oat (scrambled) Bedtime - half avocado + asparagus + half banana (smoothie)

DAY 7 CHEAT MEAL On cheat days, roast potatoes, pizza, steak, chips JUNE 2018 | FLEX

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OLYMPIA BATTLE TRAINING DAY 1 QUADS Leg extension

20 reps x 5 sets (control the Eccentric movement)

Sumo squats

20 reps x 5 sets

Front squats

20 reps x 5 sets (ass to the grass)

Walking lunges

20 reps x 5 sets

Leg press

20 reps x 5 sets

Hack Squats (Time Under Tension)

20 reps x 5 sets

Cool down 5 mins on bike + Stretching Day

DAY 2 SHOULDERS & CHEST Lateral raises (as a warmup with D/Bell

20 reps x 5 sets

Free weights shoulder press (Hammerstrength or machine)

15 reps partial & 15 reps full (superset) x5 sets

Upright row

x5 sets x 20 reps

Rear Delt (cable crossovers)

20 reps x 5 sets

CHEST Dumbbell press incline

(6 sets x 20 reps) heavy!

Flat bench press

20 reps x 6 sets

Close grip bench press

20 reps x 6 sets

Seated incline chest press

20 reps x 6 sets

Cable flies

20 reps x 6 sets

Cool Down 5 mins on bike + stretching 36

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JUNE 2018 | FLEX

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DAY 4 BACK

DAY 3 OFF

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Pull-ups, wide grip

20 reps x 6 sets

Close grip pull-ups

20 reps x 6 sets

Lat pulldown, (front)

20 reps x 6 sets

Behind the neck pulldowns

20 reps x 6 sets

Seated Row

6 sets x 20 reps

Bent over rows

6 sets x 20 reps

Single arms row

6 sets x 20 reps

Deadlift

6 sets x 20 reps

Hyper Extension/ Back Extension bodyweight

20 reps x 6 sets (Controlled )

DAY 5 HAMSTRINGS & CALVES Lying hamstring curls

6 sets x 20 reps

Single hamstring curls

6 sets x 20 reps

Stiff leg dead-lifts

6 sets x 20 reps

Wide leg press (heels)

6 sets x 20 reps

Calf (stretch calves with every set) Donkey calf raises

6 sets x 20 reps (drop sets)

Seated calf raises

6 sets x 20 reps

Standing calf raises

6 sets x 20 reps

Followed by 5 mins cool down & stretching

DAY 6 ARMS Biceps Dips

6 sets x 20 reps

Barbell curls

6 sets x20 reps

Dumbbell curls

6 sets x 20 reps

Preacher curls

6 sets x 20 reps

Triceps Close grip bench press

6 sets x 20 reps

Push downs

6 sets x 50 reps

Skull crushers

6 sets x 20 controlled reps

Followed by 5 mins cool down & stretching

DAY 7 OFF JUNE 2018 | FLEX

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///

BY DEAN ‘THE PROTEIN’ LESIAK /// PHOTOGRAPHS BY DEAN LESIAK

Nutrition, environment and even your thoughts can affect your body. FLEX looks at the connection between the mind and body and your health. JUNE 2018 | FLEX

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Our bodies are made up of over 50 trillion cells which work together as a community. We are led to believe that our genetics determine precisely how we are and there’s no changing that, but new science proves otherwise. Here’s my attempt to explain how it works. Every few hours millions of your cells die and get replaced by new cells. The nucleus of the cell is like a blueprint that determines what kind of cell it is. When these new cells are produced they need the nucleus to build a replica of the last cell. Research and experiments were done on these cells, and the fantastic results proved the genetics theory was wrong. Scientists put a cell in a petri dish, and every few hours it multiplied, after a week there were about 100,000 cells which were all identical to each other. Now here’s the exciting part- they then separated the cells into 3 different petri dishes and changed the environment of the dishes. The cells adapted and changed in their surroundings. In dish 1 the cells became muscle cells, in dish 2 they become bone cells, and in dish 3 they became fat cells. Then they polluted the environment and all the cells in that dish become sick. Now ask a doctor, what medicine should you give them to make them better? It doesn’t matter what you give them. They will keep getting sick whilst they are in a contaminated dish. Next, scientists took the cells out of the contamination and put them into a good environment, to which the cells quickly responded and started to get better.

What does this prove? It proves that no matter what your genetics tell the cells to be, they adapt to their environment. So, what controls the environment? Everything! The foods we put in our bodies, any chemicals from alcohol, smoking, drugs, breathing in pollution and even your thoughts tell your brain to release different chemicals into your body which all affect every cell. This is why it’s so important to eat a healthy nutritious diet and do all you can to keep all the harmful chemicals out. If we

subject our body to many bad influences, the environment will get polluted, and the cells will start to get sick and mutate or even break down and die. Every cell has little antennas on its surface. These pick up signals and tell the cells what to do. For example, you eat some carbs, and your pancreas will release insulin into your blood. As the insulin gets close to a cell, it reads the signal, and then the cell will react by making a change in your metabolic rate. Now, this is where it gets interesting.

YOUR THOUGHTS Depending on what you’re thinking, this will lead to you feeling different emotions. When you feel an emotion, your brain releases certain chemicals into your body as a result of that feeling. Let’s use love as an example. You feel such an intense emotion for that person, that at that moment your brain releases a chemical like oxytocin and serotonin. These chemicals make you feel fabulous and happy and when the cells pick up these signals they thrive and become strong and healthy. Exercise will tell your brain to release endorphins. When your cells pick these up you feel great, and they can also act as a painkiller. This is why you don’t feel the pain so much until after you finish training when the chemicals stop being released and wear off. These are examples of chemicals that make your cells thrive, but on the other side of the coin, some chemicals do the opposite to your cells. Your body uses so much of its energy running every function, like growing your hair, nails and keeping your immune system working and much more. When you face fear or stress your body gets ready for flight or fight mode. It does this by releasing chemicals like ammonium and cortisol. These shut down all the functions like cell production and the immune system to give your body maximum energy to run or fight.

The problem is, in this day and age we don’t need to run from a sabretoothed tiger, so all our stresses are work, money or relationship related. While you’re in stress mode, your body releases these chemicals which are stopping your new cell production and shutting down the immune system. If you then stay in stress mode too long, you will start to become severely sick. Here’s the best part, our thought process is all down to perception. What makes you scared may not scare the next person. You can change your thoughts at any time and give anything a different meaning which will lead to your brain releasing a different chemical. So, what does all this mean? Putting it into simple terms…Your environment changes your cells, and the food and chemicals you allow into your body change the environment as well as your thoughts. Thinking in positive ways can help your health, in the same way that being negative helps break your cells down. We don’t get sick for no reason, remember the cells in the petri dish? Think of your body as one huge petri dish. The cells don’t know the difference- all they know is whether they are in a good or bad environment. Being more aware of your nutrition and thoughts will help keep your body in a good environment to help you live a much more extended, healthier life.

JUNE 2018 | FLEX

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FOOD & SUPPS NUTRITION TIPS TO FUEL TRAINING AND GROWTH

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

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

SALAD OF GRILLED VEGETABLES AND LEAVES WITH FETA CHEESE AND CHILLI DRESSING Chargrilled Smokey flavoured vegetables and leaves with a creamy feta sauce topped with a chilli dressing PAGES 50 & 51

POACHED AND GRILLED CHICKEN WITH CAESAR DRESSING SALAD Juicy Tender chargrilled chicken with a tasty Caesar dressed baby gem lettuce PAGES 52 & 53

BLOWTORCHED MACKEREL WITH GARLIC AND PARSLEY QUINOA WITH ROASTED BEETROOT Flavoursome crispy skin Mackerel on a bed of creamy parsley Quinoa with a side of sweet roasted Beetroot PAGE 54

Dressed in Sundried Tomato Yogurt PAGE 55

ROAST PORK FILLET WITH SWEET POTATO BUBBLE & SQUEAK SIDED WITH BROCCOLI PUREE AND BAKED APPLES PAGE 56

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

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FLEX | MAY 2018

PHOTOGR APHS BY: HIIT KITCHEN

MARMITE GLAZED TOFU STEAK, SWEET POTATO ROSTI & STUFFED TOMATO

WABBA GB PRESENTS

THE WORLD FAMOUS

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

SELECTOR FOR THE WABBA WORLD CHAMPIONSHIPS VICENZA, JUNE 15th - 16th 2018 Mens Classes: Junior U24, Masters O40, Supermasters O50, First Timers, Novice, Men’s Physique, Men’s Fitness, Men’s Model, Classic Bodybuilding, Bodybuilding Short (-170cm), Bodybuilding Medium (-175cm), Bodybuilding Tall (-180cm), Bodybuilding Supertall (+180cm). Women’s Classes: Miss Model, Miss Bikini, Miss Bikini O35, Miss Shape, Miss Fitness, Miss Body.

REGISTRATION: www.wabbagb.com For more information contact: [email protected]

FOOD & SUPPS

THE HIIT KITCHEN

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

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///

BY HIIT KITCHEN

///

PHOTOGRAPHS BY HIIT KITCHEN

3 7 1g

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

Method: 1 Bring a pan of water to the boil. Add the green beans and blanch for 1 minute. Drain and shock in cold water. 2 Cook the potatoes in boiling water for 15 minutes until tender, then drain and set aside. Once cooled, cut into quarters. 3 Remove the bottom and core of the baby gem lettuce, separate the leaves and wash thoroughly. 4 To make the dressing add the olives (pitted) and the olive oil with the lemon juice to a food blender and blend on a high speed for 1 minute. 5 To cook the sea bass, place a non-stick frying pan over a medium to high heat and add 1 tbsp of olive oil. Season the sea bass and then sear, skin side down for 4-5 minutes. Flip the fish and cook for a further 1 minute. Set aside and rest for a few minutes. JUNE 2018 | FLEX

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FOOD & SUPPS

THE HIIT KITCHEN

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

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

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FLEX | JUNE 2018

Method: 1 To make the feta dressing, add the almond milk and feta to a small saucepan and place on a low heat. Continually whisk until the feta has melted and emulsified with the milk. 2 To make the chilli oil, place the olive oil in a small saucepan and add the chilli garlic and paprika. Place over a low heat for around 5 minutes. Set aside and allow to infuse. 3 To prepare the salad, cut the cauliflower and broccoli into even sized florets and slice the cabbage and kale to even sized pieces. 4 Place a chargrill pan over a high heat and begin cooking the salad components in batches, continually turning to create a smoky flavour. 5 Poach the egg yolk for 1 minute in lightly simmering water. 6 Serve the salad with the feta cheese and almond sauce and a drizzle of chilli oil. Finish with the poached egg yolk and a sprinkle of sunflower seeds. JUNE 2018 | FLEX

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FOOD & SUPPS

THE HIIT KITCHEN

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

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

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Method: 1 To make the skinny caesar dressing, place the yoghurt, garlic, lemon zest & juice, 3 anchovies and half of the parmesan into a food processor and blend for 2 minutes. 2 To poach the chicken, pour the chicken stock into a pan, bring to the boil and then reduce the heat to a low simmer. Place in the chicken breast and poach for 15 minutes. Remove from the heat and allow the chicken to continue cooking in the hot stock for a further 20 minutes. 3 Remove the chicken from the stock, pat dry and place into a hot griddle pan. Colour evenly on both sides and then set aside. 4 Cut the sourdough bread into small cubes, brush with a little olive oil and place in a 180c oven for around 5 minutes or until the bread has started to colour. 5 To serve, cut the baby gem lettuce in half and arrange the remaining parmesan, anchovy, bacon bits, and sourdough croutons over the lettuce. 6 Slice the chicken breast and drizzle the sauce over the garnish. JUNE 2018 | FLEX

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FOOD & SUPPS

THE HIIT KITCHEN

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

Method: 1 Preheat oven to 180c. Place the beetroot in a roasting tray, brush with a little olive oil and roast for half an hour or until the beetroot feels tender. Allow to cool slightly and peel and slice into wedges.

Blowtorched Mackerel with Garlic & Parsley Quinoa and Roasted Beetroot Ingredients: z 2 fresh mackerel fillets z 1 bunch of fresh parsley z 1 large beetroot z 120g quinoa z 1 clove garlic

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2 Bring a pan of water to the boil and add the parsley. Cook for 30 seconds, drain (retaining a small amount of the water) and shock the parsley in ice water. Place the parsley in a food processor and add the grated clove of garlic, begin to blend and slowly add the saved cooking water until a loose puree starts to form. Strain the parsley puree through a fine sieve. 3 Rinse the quinoa under cold running water, tip into a pan and add 240ml of water. Place over a medium heat and bring to the boil. Reduce to a simmer for 10-15 minutes or until tender, and the liquid has absorbed. Add the parsley puree and mix well. 4 Place the mackerel on a roasting tray and blowtorch the skin until heavily coloured. Place in a 180c oven for 5 minutes to finish cooking through.

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

Marmite Glazed Tofu Steaks with Sweet Potato Rosti, Stuffed Tomato and Sun Dried Tomato Yoghurt Ingredients: z 200g tofu z 1 plum tomato z 100g finely diced courgette, onion, pepper, aubergine z 1 tablespoon Marmite z 200g sweet potato z 10g Sun-dried tomato z 40g Greek yoghurt

Method: 1 Blanch the plum tomato in boiling water for 30 seconds, remove and shock in ice water. Once cold, remove the skin and the top. Scoop out the seeds and set aside. 2 Sweat the finely diced vegetables for around 3 minutes in a teaspoon of olive oil. 3 Grate the sweet potato over a colander and add a pinch of salt. Squeeze through a tea cloth to remove as much liquid as possible. Shape into patties using a round cutter if possible and bake in the oven at 180c for 15 minutes. 4 Chop the sundried tomatoes as finely as possible and add to the yoghurt. 5 Slice the tofu into steaks and brush with the marmite. Pan fry for 2 minutes each side.

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FOOD & SUPPS

THE HIIT KITCHEN

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

Method: 1 Dice the sweet potato place in a pan. Cover with water and boil for 10 minutes or until soft. Drain and allow to steam for 5 minutes before returning to the pan and crushing. Slice the cabbage and spring onion finely and mix into the sweet potato. Once cooled slightly, form into patties and place onto a large roasting tray.

Roasted Pork Fillet with Sweet Potato Bubble & squeak, Broccoli Puree & Baked Apples Ingredients: z ½ pork tenderloin z 1 green apple z 50g cabbage z 150g sweet potato z 20g spring onion z 200g broccoli

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2 Sear the pork fillet on all sides until evenly coloured and place on the same tray as the bubble & squeak. 3 Cut the apple into wedges and place onto the same tray as the pork and the bubble and squeak. Now place the tray into a 200c oven for 20 minutes. 4 Take talk the broccoli, chop finely and put into a pan of seasoned boiling water. Boil for 5 minutes and drain, reserving the water. Place the broccoli into a food processor and add enough of the reserved water until you’ve achieved a thick puree consistency. 5 Blanch the remaining broccoli in boiling water for 3-4 minutes.

Beetroot & Agave Nectar Panna Cotta with Raspberries and Tarragon

ing Se r v 355g a Kc l 209 Fat 4 .5g ar bs C 2 1g rotein 2 1g P

Ingredients: z 1 gelatine leaf z 250ml milk z 10g agave nectar z 25ml beetroot juice z 50g raspberries z 2 sprigs of tarragon Method: 1 Soak the gelatine leaves in cold water until soft. 2 Place the milk, beetroot juice, half the tarragon and agave nectar into a pan and bring to a simmer. Remove the tarragon and discard. 3 Squeeze the water out of the gelatine and add to the pan and take off the heat. Stir until the gelatine has dissolved. 4 Pour the mixture into a ramekin or mould and place in the fridge for at least an hour. 5 To serve, turn out the pannacotta and garnish with the fresh raspberries and remaining tarragon leaves.

Cinnamon and Oat Protein Waffles with Roasted Banana, Apple and Sultana Compote & Date Caramel Ingredients: z 1 ½ cup plain flour z 1 cup porridge oats z 1 teaspoon cinnamon z 20ml olive oil z 2 egg z 1 scoop protein powder z 1 tablespoon baking powder z 1 cup milk z 1 tablespoon honey (makes 6) z 1 banana z 50g dates z 50g yoghurt z 50g diced apple z 10 g sultana

ing Se r v 1 61g a c l 3 21 K Fat 7.6g ar bs C 4 8g tein g Pr o 12 . 5

Method: 1 Place the oats, flour, cinnamon, protein powder, baking powder, eggs, milk, oil and honey into a mixing bowl and mix well. 2 Pour the mixture into a waffle iron and cook each waffle for 5 minutes. 3 Cut the banana in half and place in a dry non-stick pan over a medium heat until heavily coloured. 4 Place the dates in a saucepan and cover with water. Bring to the boil and cook for 5-8 minutes or until the dates are soft. Continue to stir the dates off the heat until broken down to a puree form. 5 Add the dates and sultanas to a pan and cook gently on a low heat for 10 minutes until soft. 6 Top the hot waffles with the banana, date caramel, apple compote and fresh Greek yoghurt. JUNE 2018 | FLEX

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WWW.BODYPOWER.COM

SATURDAY 29TH SEPTEMBER

EDINBURGH

BODYPOWER’S COMING! WWW.BODYPOWER.COM

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BY JOHN BUCKLAND PHOTOGRAPHS BY JULES GODFREY ///

///

Building

HUGE MUSCLES the Biomechanics way Congruency, what is it and what does this mean for bodybuilders? JUNE 2018 | FLEX

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Well, muscle and joint function do not change over time. We need to wisely choose exercises that track muscle and joint function and also enable us to build as much muscle as possible. Congruent describes two or more things that can exist or be combined without problems and this is precisely what we want in our training. Exercise, sets and reps that stimulate muscle growth without damaging our joint structures. Developing huge muscles doesn’t happen overnight, in many cases it

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takes years of consistent training and nutrition, and this can only happen if we are healthy in our biomechanical function. The function should determine our exercise design, selection of exercises that correctly follow muscle and joint function. This is where the educated bodybuilder thrives as they understand how each muscle of the body functions and how to isolate that muscle to create the most potent stimulus for growth, without risking joint damage. And of course, proper execution of those reps. I have mentioned in previous Flex articles. When we execute a set of any given exercise, we are aiming to momentarily weaken a muscle by using a resistance that causes maximum muscle fibre type recruitment. Neurology (Nerve biology) teaches us that a motor unit is a group of muscle fibres, which can be either slow, intermediate or fast twitch, found throughout a muscle and is innervated by a single nerve. When the set is in progress, the resistance recruits the entire motor unit and additional motors unit will be recruited if the resistance is significant enough. This explains why a very heavy flat bench press will recruit all the chest musculature, upper clavicular portion, the sternal portion and the abdominal portion

and why light flat bench pressing does not. It is also true that an incline bench press, with moderate resistance, will recruit upper clavicular fibres of the pecs, bringing the bar high up the chest, so the bar is pressed from the clavicle area will almost definitely cause recruitment, referred to as the guillotine press. But is this congruent? Is this movement tracking muscle and joint function safely, without problems… arguably not, the shoulder joint is placed in a position very likely to cause impingement of tendons or at best irritation of the rotator cuff, mainly if this movement is practised repetitively. So, is there a congruent movement or exercise we can do that safely recruits the upper portions or fibres of the pec without the risk of shoulder issues? Well, if we look at the function of the pecs, they flex, adduct and rotate the arms medially. So, we can now use an exercise designed to meet the functional movements of the muscle & the joint. The exercise pictured using an incline bench between the cable crossover allows for adduction and also pressing, more productive than

a plate press, and as the elbows track under the shoulders throughout the movement, the shoulder joint and its capsule is not under any duress. The handles on the cables are brought together and held midline against the resistance of the cable crossover weight stack, and the handles are then press up at around a 45-degree angle. This creates an intense contraction of the upper pecs without the risk to shoulders and is also useful for anyone suffering from existing shoulder pain. The benefits of cable based equipment are evident in the previous example. We can apply the direction of resistance in more than one plane. Most conventional exercises use gravity, and the resistance it provides, which is linear and our joint function is

rotational. Using cables wisely, understanding joint and muscle function we can adapt movements and exercises so they can apply resistance in more than just a linear fashion. Picture 2 illustrates another example of how cables provide an additional variable to a common movement pattern to bulletproof the shoulders.

THE SHOULDER PRESS To enable congruent movement within the shoulder while pressing, in either a bench press or military (shoulder) press the humorous needs to be kept stable within the joint. This exercise using the seated cable row and a pulldown bar creates both vertical & slightly downwards horizontal resistance. As the bar is pressed from the chest to above the head, the cable & low pulley causes the exercise difficulty to increase tension as the bar moves overhead. Causing, not only all three heads of the shoulder musculature to work maximally, but also engages and recruits the musculature of the core, abdominals, back and the entire posterior chain from the pelvis to the neck. This movement improves internal strength and stability of the whole shoulder complex and leads to much better control in vertical & horizontal planes. My recommendations would be to use as a warm-up or a finisher after your upper body sessions. This is a tough movement that will challenge not only your strength, stability but also flexibility and lead to a stronger more robust bench press and shoulder press maintaining joint health. There are many congruent exercise applications for every muscular function and joint mechanics which become apparent once you get to grips with how your muscle work, so enjoy learning about your body and using science efficiently. Grow huge!!

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TRAINING GUIDE

KUBA CIELEN ///

WAY

THE

FREAKY LEGS BY DARREN NICHOLHURST /// PHOTOGRAPHS BY JULES GODFREY

ooking to grow crazy legs like Kuba? Remember being inspired by the likes of Paul DeMayo aka ‘Quadzilla’? Then this is the workout for you! The 23-year-old ex-boxer has grown phenomenally dense muscle in a relatively short space of time by doing epic, intense workouts. Try this and be prepared to grow!

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LYING HAMSTRING CURL

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

Lying Hamstring Curl in the prone position. So, propped up on your elbows. 3 sets of 8-12 reps. The final set should consist of 2 forced reps and then 3 partials; 3-1-1-1 tempo. Whilst doing this, there should be NO movement in your upper body. The only part of the body that moves is your hamstrings whilst they contract. Don’t quite fully lock out, pause for a second just before you initiate the concentric phase, again squeeze hard at the top. Don’t think about throwing the weight up, think about mentally just shortening the hamstring as hard as you can.

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LEG EXTENSION

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

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LEG PRESS

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

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BARBELL SQUAT

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

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BARBELL WALKING LUNGE

Dumbbell Walking Lunge. 5 second eccentric each movement on each step, 1-second pause at the bottom, and then contract hard to stand up. Make sure these are accurate in movement times and look to make these hurt as much as possible. 3x sets only using body weight, for failure reps.

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ADDUCTOR & ABDUCTOR

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

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QUAD STRETCH

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

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TIPS 1. With the glute bridge, pull your heels back into your bum. At the bottom of each rep be very mindful that the glutes are the first muscles to contract, don’t just train the movement, train the muscle! I see people doing 5 plate glute bridges, and it’s just silly, think load and then contract. 2. Abductor, perform a triple drop set, aiming for 15 reps on the first set with a 4-second eccentric movement. Hold the peak contraction for one second. Do not use momentum. After the last set of glute bridges, you will have tons of blood in your glutes, and this allows perfect contractions.

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HEADLINE ?

L

EAD intro. Body copy

BY NEIL “YODA” HILL

00

FLEX | MARCH 2018

///

BY LINE /// PHOTOGRAPHS BY ??????

SUB HEADING

refers to that classic, flowing physique that is synonymous with the bodybuilding era from the ’80s. Size wasn’t everything, although there was significant granitehard thick muscle mass on show, combined with flawless lines, symmetry, and proportions. Bodybuilding is not all about mass, it’s about balance. To build the complete X-frame there are certain areas that can make a significant difference in the way a physique appears. In the following pages, I have highlighted them and provided you with a Y3T workout for each body part. Let’s build the ultimate X-frame together.

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WORKOUTS With the key areas identified I’m going to provide you with a Y3T workout for each muscle group. There is also additional information given to enhance your success, leading to improved muscle stimulation and ultimately growth. Each workout is based on a Week 2 Y3T workout. In case you’re unaware, Y3T usually involves a three-week training cycle, using low, medium, and high rep ranges within a periodised plan. However, this can change depending on the individual and goal. For a full breakdown and scientific explanation of Y3T specifically for building muscle, head to y3tmass.com, where you’ll learn exactly how Y3T helps you build muscle fast with my new 50-plus-page guide. The depth of knowledge given is very comprehensive.

DON’T FORGET There are undoubtedly key areas that help create the ultimate X-frame, which I’ve highlighted for you with guidance and even specific Y3T workouts. However, remember that every physique requires complete development in every muscle group. You do not want any weaknesses—these areas contribute to one aspect of what it takes to build an outstanding physique. Seemingly small details can make an enormous difference to the way a physique looks. Sign up for my free daily emails at y3tdisciple.com.

OPENER: PER BERNAL

THE TERM “X-FRAME”

Y3T WEEK 2: SHOULDER WORKOUT COUNTERCLOCKWISE FROM LEFT: KEVIN HORTON; JASON BREEZE; IAN SPANIER

NOTES: Rep tempo: 2– to 3-second negatives; rest periods: 60 to 90 seconds. *1-second hold at the isometric point of every rep. With this workout, the emphasis is on adding width through isolation in the medial heads of the deltoids, hence the emphasis on lateral side raises and other exercises that prioritise this area. There are also exercises for the posterior deltoids, since these actually add to the illusion from the back and are typically undertrained muscles.

EXERCISE

SETS

REPS

Shoulder Machine Press

4

Warm-up

Seated Shoulder Machine Press

4

14–18

Dumbbell Lateral Raise

3

14–18

Partial Lateral Raise

3

14–18*

Wide-grip Cable Upright Row

3

14–18

Seated Cable Face-pull

3

14–18*

The deltoids are situated at the widest point of the torso, at the end of the clavicles. For this reason, they play a huge role in creating that illusion of width at the top of the physique. Having wide deltoids is essential to create that taper down into the waist. Some people are naturally narrow in the shoulders due to the width of their clavicles, which can be exacerbated by having a naturally blocky waist as well. However, it does not mean you cannot drastically improve this by building width and fullness in the outer heads of the deltoids. The anterior (front) deltoids are usually stimulated sufficiently from pressing movements; in fact, they can sometimes overpower the medial (side) heads, which sometimes reduces the illusion of width. Generally speaking, the deltoids are often supported too much by the trapezius muscles, especially during lateral raises, which are the best way to isolate the outer deltoids. Make sure there’s no momentum present and that the traps are relaxed, as this will increase delt isolation during the exercise. Within certain Y3T workouts I also like to use partial side raise movements to hit the outer deltoids. The deltoids are also hyper responsive to moderate and high repetition ranges due to the large slow-twitch muscle fibre population within this area. Combined with improved slow-twitch muscle fibre stimulation, sarcoplasmic cell swelling, and blood volumisation, you can quickly add more delt width. JUNE 2018 | FLEX

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The deltoids provide the widest point of the upper body; the quadriceps do the same in the lower body. The aim is to have a physique that flows down from wide shoulders into a small waist, then back out with a full pair of thighs. The quadriceps are the biggest muscle group in the body, with four independent muscles. The key is to target the outer portion of the thighs. Yes, you want to develop the entire muscle—however, the outer region (vastus externus) is where you will generate the illusion of more flare within the lower body. For specific outerthigh development, the close–stance leg press is very effective, as it naturally puts more emphasis on the vastus externus muscle. Using single-leg extensions with a slight internal rotation at the ankle can also help isolate this region of the quadriceps, provided there’s enough mobility within the hip flexors; otherwise, I’d recommend sticking with regular extensions. My Team Y3T clients always notice that their thighs develop improved size and flare, as well as separation, when implementing Y3T training. This is one of the reasons why an average body with potential quickly transforms into a headturning physique.

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

SETS

REPS

Leg Press

4

Warm-up

5

14–18

3

14–18**

Weighted Split Squat

3

14–18

Close-stance Hack Squat

3

14–18

COUNTERCLOCKWISE FROM LEFT; CHRIS LUND; PER BERNAL; CHRIS LUND

Leg Press Single-leg Extension*

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COUNTERCLOCKWISE FROM TOP LEFT: PER BERNAL (2); JOHANSEN KRAUSE; PER BERNAL

From the front and back, the lats provide width to any physique and complete the taper, which starts from the outer deltoids and then runs down to the waist. The lats are very big muscles, which means that they require a wide variety of angles to ensure that there’s a sufficient amount of stimulation taking place. When it comes to back width specifically over thickness, for instance, it’s imperative that the range of motion is sufficient. This means that when doing put-down exercises, the scapulas should be completely opened at the top of every rep by reaching full extension. This stretches the lats out, increasing the range of motion they’re worked within. As the weight is pulled down, the aim is to keep squeezing the lats and then finally holding and squeezing them at the isometric point. To truly engage the lats for effective width growth, these points are essential.

Y3T WEEK 2: BACK WORKOUT NOTES: Rep tempo: 3-second negatives; rest periods: 90 seconds. *1-second hold at the isometric point of every rep. This workout is mainly designed to create width across the lats, which is why there’s huge emphasis on time under tension and isometric holds with specific exercises.

EXERCISE

SETS

REPS

Lat Pull-down

4

Warm-up

Lat Pull-down

3

14–18*

Single-arm Dumbbell Row

3

14–18*

Pull-up

3

14–18*

Lying Incline Dumbbell Hyper Row

3

14–18*

Straight-arm Cable Pull-down

2

14–18*

No matter the width achieved across the deltoids, lats, and thighs, if your waist isn’t kept tight the illusion will be flawed. Some people will naturally have wider hips that cannot be altered. However, keeping a tight and flat midsection through diaphragm control (learning to breathe through your chest rather than your stomach) helps. Obviously, keeping your fat composition within healthy parameters makes the biggest difference to the waist. Remember, subcutaneous fat (which sits under the surface) is just one consideration. Visceral fat sits much deeper and isn’t visible under the skin, but it does lead to distension of the stomach. I’d highly recommend seeking medical advice on any intolerances you might have as well, because ultimately these foods will cause bloating and distension within your midsection. Bodybuilders tend to eat more calories than most people, particularly protein, which can be hard for the gut to process. It’s essential that you’re consuming enough fibre, micronutrients, probiotics, and digestive enzymes to account for this. JUNE 2018 | FLEX

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THE STATE OF ///

BY GLENN ROSS /// PHOTOGRAPHS BY HAFTHOR JULIUS BJORNSSON

ULTIMATE STRONGMAN HAS JUST HAD THE LAST OF ITS REGIONAL QUALIFIERS FOR THIS YEAR’S UK’S STRONGEST MAN COMPETITION, AND I’VE GOT TO SAY I’M A VERY PROUD MAN AT THIS MOMENT, LOOKING ON AT HOW MUCH ULTIMATE STRONGMAN HAS DONE TO BROADEN THE SPORT. 82

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STRONGMAN I

feel immensely privileged to still be at the very heart of it. Strength athletics is on the up in the British Isles, with growing competition categories pioneered by Ultimate Strongman for weight, Masters, U23 and novices and visit any gym in the nation and there will be classes and groups actively engaged in strongman disciplines from housewives to hulks. JUNE 2018 | FLEX

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STRONGMAN Of course we can’t take all the credit, Strongman wouldn’t be in such a healthy state without the pioneering and visionary efforts of Terry Todd and David Webster with World’s Strongest Man, boasting star billing and television coverage, just run in the Philippines. Once again this year it was an amazing event- the oldest and most venerable of the super heavy strongman competitions. I love this sport and watching World’s Strongest Man still sends shivers down my spine. I’m constantly amazed by how old friends perform above and beyond themselves and how the pressure can play tricks with the minds of newcomers and old hands alike. Another huge step forward in the popularity of strongman for all has been the betterment of equipment. Back in my early days we used whatever came to hand to train with. I can remember lugging huge

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lumps of stone onto wheelie bins around the back of my house to train- I’m pretty glad the sport has moved on but it always gives me a smile to think back on how I started! I’m still a bit old school if I’m honest. It’s great that my competition sport can now be everyone’s fitness and health sport but for me, at the top level strongman competition, it’s all about some fundamental core principles – maximum weight, farthest distance, fastest time and giving the crowd that ‘wow’ factor by using equipment materials and disciplines that they can relate to; lifting railway tracks, pulling trucks or flipping tyres. However, there’s no denying that the development of Crossfit and commercial equipment have revolutionised the accessibility of fantastic facilities for everybody interested in strength disciplines. Classes at

gyms are oversubscribed, with awareness of the benefits of strength training becoming far better known and this is where we at Ultimate Strongman, and much of my own personal life’s work after retiring from competition have been focused. I am proud of our ground-breaking work to promote safe training and fantastic competitions at the U23 level over the last 7 years. Some of you will have heard of the American strongman, Kevin Nee, whose sparkling early career was matched by an equally meteoric fall from the very top level through injury, something that nobody wants to see. Kevin was a tremendous athlete who began his climb to the top in his early teens and became at the time the youngest ever competitor in World’s Strongest Man at the ripe old age of 21. I’m sure that the huge work rate and physical stresses that Kevin and other athletes of his generation put upon themselves to get to the top quickly were a big contributing factor in terminating competition careers that could have lasted years and the very top level. We hope that by guiding the progress of young strength athletes with our Ultimate Strongman programme at U23 and Junior World Championship level they will learn the art and not burn out early. It’s important that Ultimate Strongman puts something back into the sport

I love so much and over the coming months, I’ll be talking to you about not only how to improve your strength disciplines but how to do them correctly and safely. The fruits of our U23 programme can be seen all around the strongman circuit in the UK and that filters down in the public consciousness. This July, for the first time in its history UK’s Strongest Man will actually be in England. The demand for tickets over the 3 days has been

tremendous and not just from die-hard fans, strongman has become a family favourite. So too for the Ultimate Strongman World Championships in Southampton on 2 June – Big Z, Paul Smith, many of the men we’ve just seen in action at World’s Strongest Man, including the defending World Champion and current UK’s Strongest Man Laurence ‘The Warrior’ Shahlaei will be there. Nothing comes close to strongman for a blend of athleticism, power, spectacle and sheer entertainment, from local competitions right up to the big dogs in Southampton this summer. I look forward to sharing all my years of stories and experience and in strongman over the coming months and I look forward to seeing you at an Ultimate Strongman event this summer. Stay strong. Glenn Ross

For tickets to: Summermania Ultimate Strongman World Championship II, UK’s Strongest Man 2018, Ultimate Strongman Masters World Championship and Ultimate Strongman Team World Championship visit the website. www.ultimatestrongman.tv

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

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

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

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

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OPENER: KEVIN HORTON

ARRIVAL

CLOCKWISE FROM LEFT: PER BERNAL; KEVIN HORTON (2)

From deadlifts to cable crossovers, go heavy or go home.

at sub-200, had some filling out to do. As he hoisted increasingly heavier iron, the pounds came easy. Off by only one year, J.J., at around 230, proved himself in 2003, making posedowns and nearly cracking the top 10 in his Mr. O debut. He collected his first pro title in 2006 and another in 2007, and annually he hovered near the 10 spot at the Olympia. This brings us to the essence of Jackson’s career. He was always good, making the Olympia in 13 of his 16 pro years and missing the top 15 only once. But he was never great, by Olympia standards. His 13 Olympia appearances trail only Dexter Jackson (18) and Ronnie Coleman (15), equalling Jay Cutler, Shawn Ray, and Albert Beckles. Three of those legends are Olympia winners; the other two were runners-up. In contrast, Jackson’s highest O finish was ninth (twice). Always good, never great. He earned his legendary status via longevity and consistency.

POWER TRIP And sheer brute power. On video, J.J. cranked out 10 reps of side laterals with 100-pound dumbbells. He claims to have upright rowed 405 eight times, which is more than most mortals would attempt to non-upright row once. And in competition, he topped that aforementioned 814 deadlift 11 years later, at 41, with an official raw pull of 832. His best powerlifting total is 2,127, including a 540 bench press and an 826 squat. As if there was any doubt, in 2009, he won the World’s Strongest Bodybuilder title at the Olympia. (His two-lift total was topped the next year by Stan Efferding, a better powerlifter but worse bodybuilder, who outweighed Jackson by more than 50 pounds.) “I’ve always been a bodybuilder first, but I think I’ve proved that powerlifting complements bodybuilding,” he says. “Get stronger and get bigger.” It’s a mantra that fuelled countless workouts during sweltering Texas summers. JUNE 2018 | FLEX

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THE JACKSON FIVE LIFT BIG TO GET BIG. “GO AS HEAVY AS YOU CAN FOR 8 TO 10 REPS AND CONTINUALLY TRY TO GET MORE REPS OR USE MORE WEIGHT THAN THE TIME BEFORE.”

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

BE CAUTIOUS. “I AVOIDED INJURIES BECAUSE I ALWAYS WARMED UP, AND I USUALLY STOPPED JUST SHORT OF FAILURE.” 90

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Training partner Branch Warren spots another heavy set.

KEVIN HORTON

SELFMOTIVATE. “EVEN IF YOU TRAIN WITH A PARTNER, STAY FOCUSED ON YOUR PERSONAL GOALS AT ALL TIMES.”

Switch It Up. “I don’t do the same thing every time. If I did, I’d get bored, and my intensity would slack. It’s never regimented.”

“I don’t think you can maximise your potential without the three powerlifts,” he says. “They just give you a different, thicker, more powerful look, especially to your lower back and traps. Yeah, everybody loves bench presses, but most people don’t love spending a lot of time in the squat rack or on a deadlift platform. You can tell the guys would have put in the work there. They’ve got that look. The other thing you get from powerlifting is an objective goal. Show me the numbers. My personal record, in reps and pounds, for a given lift—even if it’s curls or laterals—is the one I have to break. There is nothing more motivational than that. “Power bodybuilding is not for everyone. You have to be somewhat of a masochist, in the sense that you have to appreciate the value of positive pain. You have to enjoy the pull on the body of all that weight, but what’s important about that struggle is that it generates even more motivation to work harder the next time. If you’re not testing your limits, it’s hard to be aggressive and have a good workout. But if you’re trying to top your own record, you have no choice but to be aggressive.

Every workout is a competition with your old self, and that’s how you build strength and muscle. That’s how you build your new self, so to speak.”

TEXAS TWO-STEP Johnnie Jackson and Branch Warren are the most celebrated training partners since Arnold Schwarzenegger and Franco Columbu. They brought their balls-to-the-wall iron battles to Dallas-area gyms, most frequently the Arlington Metroflex, driving each other to move ever more metal. But their greatest motivation wasn’t the will to equal or top each other; it was internal. “I enjoy training with Branch. It’s great to have another pro bodybuilder trading sets with me who trains as hard as I do. But, the truth is, I train just as hard when I’m by myself,” Jackson explained a decade ago. “I’m self-motivated, and I have goals I want to reach. That’s what’s important to me. You can accomplish anything in life as long as you have patience and heart and you’re willing to put in the work. I know it’s all about myself, anyway. Either get the work done or stand by the wayside and watch everyone pass you by.” JUNE 2018 | FLEX

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The last hurrah: 46-year-old Jackson at the 2017 Mr. Olympia.

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

That other Jackson, Dexter, plans to compete this year at 48, and he is rightly celebrated for his ageless

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PER BERNAL

EIGHTY-TWO

6.75

YEARS PRO

16

Average placing

9

(2002–17)

35

46

13

(tied for third most)

Olympia appearances

Age at first pro win

Age at last pro win (third oldest)

JOHNNIE JACKSON CAREER STATS

82 PRO CONTESTS

KEVIN HORTON

(second most)

excellence. He owns a Sandow and a case full of Arnold trophies and records that only he breaks. But let’s consider one of those records: most IFBB Pro League contests. Dexter has flexed in 83 open shows (and two master’s); Johnnie has flexed in 82. Though the latter Jackson made his pro debut three years after the former, he averaged more contests annually, and just as the tortoise outworked the hare, he nearly caught the 2008 Mr. Olympia at the finish line—Johnnie’s finish

line; Dexter races on. (Both men just edged past the original ageless wonder, Albert Beckles, whose 81 open shows were a longstanding record.) As a frame of reference, Ronnie Coleman, often called the ultimate iron man, competed in 66 pro shows also over 16 years. Phil Heath has entered 19 in 12 years. Two Jacksons who turned pro by winning overall titles as lightheavyweights a generation ago have competed in more professional

bodybuilding contests than anyone in history, racking up almost the same tally, and both won Arnold Classic titles at 46. The less celebrated of the two deserves his due. Johnnie not only flexed more frequently but also competed, concurrently and successfully, as a powerlifter, thus proving, again and again, what he set out to show so long ago: Pound for pound, Johnnie Jackson is the strongest Mr. Olympia contestant of all time and bodybuilding’s ultimate iron man. JUNE 2018 | FLEX

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‘ONE EYED BAZ’ The Deadliest Bodybuilder As a child, Barrington Patterson was blinded in one eye. In a heartbreaking accident, his sister threw a drinks can at him. As a result of this, the nickname ‘One-Eyed Baz’ was born, and in a true turn of events, this nickname earned Baz a distinctive notoriety. ///

BY DARREN NICHOLHURST /// PHOTOGRAPHS BY PCA

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I

n the early years of his life while growing up in the tough streets of Handsworth, Birmingham, Barrington adopted a criminal lifestyle. His addiction to violence led him to become well known as a Zulu Warrior of Birmingham’s football hooligans. This violence eventually turned into drive and helped him win a world title in kickboxing. We secured an exclusive interview with Baz to chat about his colourful life and how bodybuilding has always been a part of it that has helped him to grow a career as a world title holder in martial arts.

What led you to become one of the most feared characters of the underworld? It just happened. I loved football and would always go to the

Birmingham matches. I remember the National Front were still giving out The Bulldog magazine at the games. So, when violence would kick off, I would get involved, and that’s how I ended up heavily into fighting.

How do you go from deadliest man to leanest man for competing? I’ve always loved bodybuilding and have done since I was 16. I also started martial arts at 10 and loved how it made me feel.

Why did you decide to take kickboxing and bodybuilding so seriously? I got into both sports seriously whilst training at Dorian Yates’s Temple Gym in Birmingham, but was always better at kickboxing. I thrived in kickboxing because I could do this naturally, but felt that for me to reach the same standard in bodybuilding, I would need to take substances I wasn’t willing to use, especially as I hate needles.

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

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

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

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

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

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BY LEICA GELSEI /// PHOTOGRAPHS BY SUSAN JANE ASH

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B

ack is probably one of the most important sets of muscles in every bodybuilding category. As I’ve touched on in other articles regarding competing, symmetry, balance and proportions are all very important and are all applicable to the person and the class they are participating in.

Regardless of class, the look that promotes all of the criteria mentioned is the appearance of the ‘X frame’. Shoulder width, which is comparable with thigh width, plus the taper at the waist. So, having the ability to connect to your back, will allow you to bring the lats out to give the ‘X frame’ illusion through your posing. One of the hardest things for many athletes posing on stage is getting the lats out, to spread them and show them correctly to their best potential. When training the back, there are so many consequences of the movement, the main one being the use of the arms. A reliable indication of that is if your biceps are more significant than your back, or if you become sore in the lower biceps after a back session, then you’re pulling with your arms way too much. If you can’t connect to your back, then the stimulation received will always be sub-par.

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If you can pose your back correctly it will help you so much in training, so even if you never have any intention to compete, learning a few of the basic poses can help tremendously. Posing will help you to activate and engage muscle groups. Training back correctly probably requires more thought and technique than any other body part. I have already mentioned arms (specifically biceps), and you must be aware that if your elbow is the first joint to move during any pulldown or rowing movement, then your biceps will take a lot of the stimulation away from your back. What is the first area that should move when you’re training back? The scapular (shoulder blades) - either downwards during a pulldown or backward during a row, then once your back is engaged the arms can assist you in completing the movement. It is advantageous to over exaggerate the range of motion during back movements, let the weight stretch the scapular, engage then pull. This is where flexibility comes in. To train efectively, you must have a decent level of

flexibility - even a tight chest can hamper a good back workout. During pulldown and chinning type movements, make sure your elbows are pointing straight down towards the floor at the point of contraction. If not, you may as well be performing a row. During rowing movements, keep your shoulders down and back towards your hips during the contraction to ensure you keep the traps out of the exercise as much as you can. Also during rows think about driving your elbows back and squeezing the shoulder blades together as much as you can. I also recommend the use of lifting straps when training back as no matter how proper your technique is, your grip is always going to be a limiting factor when training back, especially on your heavier ‘all out’ sets. So, how do I set up a back training session? I would work on a template set-up rather than following a set programme, as this provides variety, avoids hanging around waiting for equipment and allows self-regulation. I usually like to start a session with some form of ‘stif’ arm pulldown (you can use a dumbbell or machine pullovers also). This isolates the back without

involvement so that if the arms do come into following exercises, it’s not so critical as the back is already fatigued and should receive maximum stimulation, although our form will still be good…right? Next up will usually be some pull down movements with a variety of grips used from session to session. The back muscles are pre-fatigued at this point and are now ready for some heavier work. Remember, elbows pointing down towards the floor as we will be proceeding onto rows next. Now we can put in a heavy rowing movement and start to train somewhat explosively. Rows are where the magic happens for the back as we can get into the lats to give you that ‘v taper’. A lot of people say that rows give you thickness and make sure you perform your pulldowns for width. I say… ‘nonsense!’

Rows will give you both thickness AND width. You never see a thick back that hasn’t got a good level of width, but you do see wide backs with no real thickness, the moral of the story is?...ROW! Use a variety of rows, with difering rep ranges, grips and tempos; there are many great exercises, and I’ll give you an example template at the end of this article. ‘You haven’t mentioned chins?’, I’m glad you asked that! This is precisely where I like to place chins in a training session- dead last! Let me explain… I’ve seen many people start a back session with chins, straight away you are starting with your bodyweight and I can almost guarantee these will be rushed reps and the biceps will receive the vast proportion of the work. Aim to do chins last to ensure the back gets the lion’s share of the stimulation. Another tip for those that find chins difficult is, imag-

ine you are pulling the bar down rather than pulling your bodyweight up. Try it, and you might like it! I’m not a massive fan of deadlifts or rack pulls for back and to explain why would take a whole article in itself, I’ll leave you with this. What joint moves the most on a deadlift and rack deads? Your hips. It then stands to reason that the primary muscles required to complete a deadlift are those that move your hips and they are not the muscles that move the upper back. I’m not saying the deadlift is a dangerous exercise, I just don’t rate it as a movement to build your upper back, but that’s my opinion. Without further ado, below is a typical back training template that I would complete myself or give to one of my clients:

EXERCISE

SETS

REPS

NOTES

Choose from stif-arm pulldown, dumbbell or machine pullover.

4-6, with the first 2-3 being counted as warm-ups.

0-15. Keep the rep range constant and increase the weight each set.

The last 2-3 sets should be to failure. Controlled reps with a good 2 sec squeeze in the contracted position.

Pull-downs. Wide, narrow or parallel grip.

3-4. With the first being a ‘feel’ set and the next all working sets.

8-10. Ensure a good stretch at the top and engage the scapula.

3 sets to failure, with a drop set on the last.

Choose from barbell, machine or dumbbell rows.

5 +. Increase the weight each set. Although 2 may be enough some weeks, you may get more on others.

6. Explode from a dead stop on every rep. Stimulate the fast twitch fibres.

When 6 reps can’t be completed perform a drop set, performing every weight to failure back to your starting point.

Chins. Any grip you like.

1 +. Anything will be a bonus!

As many as possible!

Keep your body vertical.

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

PHOTO CREDITS: iSTOCK

///

BY SAV KYRIACOU /// PHOTOGRAPHS BY HARPENDEN STUDIOS

I

would like to start this article by explaining why I want this to happen and why it has not yet happened, and whether it looks as if it’s going to happen anytime soon. Confused? I’m talking about the way in which we have been training since the 1940’s. Other sports have evolved, progressed and have been made better for the athletes and spectators alike. But our sport is dying and looked upon as a joke by some, which is not good. I know that changes have come along that are supposed to be all about body development and muscular development but, in reality, these are not helping us to evolve.

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What I’m talking about is training to stimulate muscle growth for everybody, not just for those that want to compete, but also for those who are just doing it for their own personal goals. Everybody is training and following methods that are so old, illogical and unscientific and we should all be laughing at ourselves! Firstly, just so you can understand what I’m trying to say, we need to take a look back in history at our sport and learn why we do what we do in the gym, day in, day out, worldwide and where and how it all began.

Where It All Began It all started in the 30’s and 40’s in Olympic weightlifting clubs in the USA and Europe. Especially after the Second World War, men began

training with weights as they had more time and money, but where did they do this? In weightlifting clubs by first doing Olympic lifting and then slowly starting to introduce exercises for individual body parts. In doing so, some of the exercises were done incorrectly and executed poorly because they were using the same methodology that they initially learned from weightlifting, primarily using too much momentum and explosiveness, which is the complete opposite to how exercise to stimulate muscle and increase muscle growth should be done. Every single champion in the USA and Europe up to the late 1950’s came from an Olympic lifting background. In reality, the only common ground we have with Olympic lifting is the bar and the weights ‘nothing else!’ We are two entirely different entities and different sports. The first thing that should be taught when we start training with weights, is that to build muscle requires the elimination of momentum and explosiveness in the execution of all movements. We should eliminate any outside forces from helping the muscle to lift the weight. But instead, we seem to do the complete opposite.

Evolving in the Sport I have been a gym owner for 33 years and spend about 15 hours a day in my gyms. If what I have seen and done myself for years is so wrong and if I am wrong in what I believe now, then why are athletes spending so much effort and time training yet achieving so little? Something is very wrong, and I’m talking about ordinary people with average genetics and with no use of other methods (and we all know what I’m talking about). Athletes with exceptional genetics should not be used as the rule for training methodology. I have seen many big guys perform movements utterly wrong over the years. They do so many things wrong with their training but yet still improve. The exception should not be the rule. For every 100 athletes that train, you will see one or two who are genetically more superior than the average Joe Bloggs who trains to increase his muscle size. When I say superior genetics, I mean everything, not just the muscle structure but the digestive system, endocrine system and nervous system also. All that combined and the desire to be the best will make a champion. The other reason that our sport has not evolved for the better is the use of (you know what). These substances have made it easier up to a point, making wrongdoings into ‘OK’ doings. For example, what happens is that to stimulate the muscle for increased hypertrophy

(meaning increased muscle size), trainers have been doing a lot more exercises and a lot more sets, basically volume training. A normal person cannot recover from that type of workout, unless he was supplementing his body with (you know what), so his training will be going to waste, or for argument’s sake, let’s say someone did recover from that workout, the other problem that would occur is that nearly everybody does volume training. This leads to them having less energy to train another body part that day, which means they will end up training the same muscle group not as often as they should, so the muscle will go back to its previous size and strength. You should be doing one body part once every seven days. The argument again is that you will get individuals that get away with it. Well, that argument does not hold water because we have no idea what they are supplementing their bodies with. The more muscle you develop, the more stress it puts on the body because you have to train to maintain that muscle and to build more muscle. It has been proven that after four days the muscle will go back in size and strength to where it was previously. If you trained with more precision, you would not have to do volume to stimulate growth, you could do far fewer sets and exercises to achieve the same maximum stimulation, so you would have more energy, time

and nervous energy to do other body parts on the same day. This means that you could train each muscle group more frequently, which would result in more gains in the long run.

The Majors of Training This is just part of the process of building muscle in the 21st century. The major parts have to be done correctly at all times. Execution of the movement and volume of training, which is basically how much and how often you train each body part. Get one of these wrong and not a lot will happen. Nutrition and supplementation are important but nowhere near as essential as the training that you do in the gym day to day. The problem is trying to change people’s ideology in the way they train, especially when they have been training a certain way for so long. They end up so comfortable with training that way, that it makes it impossible to change. I will go into much more detail regarding changing the way we should be training in my next article. I will be giving a series of seminars at my gyms in Bethnal Green, Enfield and Orpington. The seminars will be free of charge, and I will be able to answer your questions also and elaborate and demonstrate my ideas and methods. Keep strong and healthy! Sav Kyriacou JUNE 2018 | FLEX

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for Bi’s This quintet of exercises and month long arm-training routine will have you on the path to bigger biceps by the time summer rolls around.

BY JOE WUEBBEN / PH OTO G RAPHS BY PER BERNAL

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HAT WE KNOW

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

BICEPS POINTERS

■ Perform the below two workouts every week for four to six weeks, with at least 72 hours between Workout 1 and Workout 2. ■ These are biceps-only workouts that can be combined with other muscle groups—for example, performed after back on a back and biceps day, after chest on a chest and biceps day, or with triceps on an arms day. ■ For all exercises, take the first one or two sets close to failure and the last two sets to full muscle failure. ■ After four to six weeks of doing these workouts, change up your exercises and rep counts, and consider training biceps only once a week for the next month or so. ■ Limit rest periods to no more than 60 seconds between sets.

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Workout 2

Workout 1 EXERCISE

SETS

REPS

Barbell Curl (straight bar)

3

10

12

Prone Incline Dumbbell Hammer Curl

3

15

15

EZ-bar Cable Curl*

3

20

SETS

REPS

Barbell Curl (EZ-bar)

4

8

Prone Incline Barbell Spider Curl

4

High-cable Curl*

4

*Perform 1 to 2 dropsets on the last set.

EXERCISE

*Perform 1 to 2 rest-pauses on the last set.

BARBELL CURL ■ TARGET POINT: Biceps long and

short heads. ■ ACTION: Stand holding a barbell

(either a straight bar or an EZ-bar) with a shoulder-width grip and your arms extended hanging down toward the floor. Keep your knees slightly

bent. Keeping your torso erect (don’t lean back while lifting the weight), contract your biceps to curl the weight up. Make sure your elbows remain at your sides throughout—don’t let them flare out or lift up. Slowly lower the weight to the start position.

■ TRAINING TIP: Take a closer grip

(hip width or closer) to place more emphasis on the outer biceps head (which constitutes the “peak” of the biceps) and a wider-than-shoulderwidth grip to place more emphasis on the inner head. JUNE 2018 | FLEX

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Brandon’s Biceps Wisdom Words of advice from a guy who, judging by the photos you see here, obviously knows a thing or two about building big arms.

SPLIT DECISION

FAST AND FURIOUS

“In the past, I hit biceps after chest or back, but lately I’ve been training them with triceps on a separate day reserved just for arms. Pumping bi’s and tri’s together stretches the fascia, which, I believe, contributes to greater growth. If triceps are lagging, hit them before biceps so that you can blast them with intensity while your energy levels are high.”

“I tend to train my arms pretty quickly. I don’t rest much between sets— maybe 30 to 60 seconds. This is because biceps and triceps are smaller muscle groups that don’t tax the heart a lot. So there’s really no reason to rest, other than to regain enough strength to perform the next set. A minute is more than enough time to accomplish that.”

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PRONE INCLINE BARBELL SPIDER CURL BRANDON CURRY ■ Birth Date: Oct. 19, 1982 ■ Height: 5'8" ■ Weight: 265 lbs (off-season); 255 lbs (contest) ■ Residence: Nashville, TN ■ Career Highlights: 2017 Arnold Classic Australia, 1st;

2017 Ferrigno Legacy Pro, 1st; 2017 New Zealand Pro, 1st; 2015 Toronto Pro Supershow, 1st; 2013 Arnold Classic Brasil, 1st; 2011 Mr. Olympia, 8th; 2008 NPC USA Championships, heavyweight and overall winner (earned pro card)

■ TARGET POINT: Biceps short head. ■ ACTION: Lie facedown (prone) on an

incline bench holding a barbell straight down toward the floor with your palms facing your head (supinated wrists). Keeping your upper arms in a fixed position perpendicular with the floor, contract your biceps to bend your elbows and curl the bar upward. Squeeze your biceps for a count at the top, then slowly lower back down to full elbow extension. ■ TRAINING TIP: Spider curls can

also be performed with dumbbells, either both arms at a time or alternating one at a time. JUNE 2018 | FLEX

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HIGH-CABLE CURL ■ TARGET POINT: Biceps short head. ■ ACTION: Attach handles to high pulleys on either side

of a cable-crossover station. Stand directly in the middle of the station, grab the handles, and begin with your arms extended out to the sides so that your body forms a T. Keeping your body and upper arms still, bend both elbows simultaneously to curl the handles in toward your head as far as possible. Squeeze the contraction for a count at the top, then return to the start position. ■ TRAINING TIP: For a stronger contraction, at the top of each rep, turn your palms so that they face behind you, and squeeze.

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PRONE INCLINE DUMBBELL HAMMER CURL ■ TARGET POINT: Biceps long head,

brachialis.

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■ ACTION: Lie facedown (prone) on an incline bench holding a pair of dumbbells hanging straight down toward the floor with your palms facing each other (“hammer” position). Maintaining the hammer position

(don’t turn your palms up at any time) and keeping your upper arms stationary, curl the dumbbells up in unison as high as possible. Squeeze the contraction for a count, then slowly lower back down.

■ TRAINING TIP: Focus on

driving the dumbbells up to the front of your shoulders on every rep.

EZ-BAR CABLE CURL ■ TARGET POINT: Biceps long and

short heads. ■ ACTION: Secure an EZ-bar

attachment to a low pulley cable. Stand a foot or two in front of the weight stack and grasp the bar with a shoulder-width grip. Begin with your arms extended toward the floor and your knees slightly bent. Keeping

your elbows in at your sides, curl the weight up as far as possible. Squeeze the contraction for a count at the top, then return to the start position. ■ TRAINING TIP: At the top of each rep, lift your elbows a few inches as you squeeze your biceps muscles to accentuate the contraction. JUNE 2018 | FLEX

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Enroll now and get ready to graduate magna cum muscle.

BY JOE WUEBBEN

AS IS TRUE that with almost any skill, the more you

do it, the better you get at it. This is especially true for lifting—the more frequently you train a muscle, the faster it’s going to respond by growing. So if you’ve ever trained only one or two body parts in a session—totalling only one or two sessions for that area in a week—prepare to switch to a full-body, high-frequency routine that will bring gains at mind-blowing speed.

The problem with highvolume body-part splits is that they beat your muscles into the ground. For instance, if your chest day contains five or so different exercises, your pecs will need several days to recover before they can be worked again. It’s great to train a muscle from all the angles and improve its work capacity, but going so long between workouts robs it of a

chance to be exposed to the training stimulus again sooner,and that’s blowing an opportunity for growth. To train a muscle more often, though, you have to reduce the work you give it in a single session, but that’s OK. Instead of working your chest with 12 sets in one session, you might do 12 total sets over the course of a whole week, with each session

building on the gains of the previous one. But just cutting back on the volume in a workout isn’t enough to ensure recovery. You have to be careful about exercise selection, too. While muscles respond well to being worked often, the joints can resent it bigtime. Doing heavy bench presses one day followed by shoulder pressing and dips on other days will be hell on your rotator cuffs. To train often and safely, you need to pick mainly joint-friendly exercises and keep recovery in mind, and that’s why you’ll see various chest-supported rowing movements and body-weight exercises in our programme. Training the whole body in each session will ensure you make balanced gains and work the same muscles four different times in a single week. Think about it: If you were hitting your arms once a week, that’s 52 arm workouts a year. If you start hitting them four times a week, that’s a whopping 208 arm workouts per year. Do you think your arms might be bigger after that? That was a rhetorical question.

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6-Week Programme YOU’LL TRAIN FOUR days a week on a rotating schedule. So

you’ll do Workouts A through C Monday through Thursday, and then you’ll repeat the cycle with Workout A again on Saturday. (You’ll pick up next Monday with Workout B.) Each workout consists of exercises that are paired and alternated, so you’ll do one set for the first exercise in the pair, then rest, and then you’ll do a set for the second exercise, rest again, and repeat until all sets for that pair are complete.

MONDAY

WORKOUT A EXERCISE

SETS

REPS

REST

Chestsupported Dumbbell Row Alternate with Cable Bench Press

3

*

90 sec.

3

*

90 sec.

Bulgarian Split Squat Alternate with Lateral Raise

2

*

90 sec.

3

*

90 sec.

TUESDAY

WORKOUT B EXERCISE

SETS

REPS

REST

Pull up (or Lat Pulldown) Alternate with Feet-elevated Push-up

3

*

90 sec.

3

*

90 sec.

Barbell Hip Thrust Alternate with Chestsupported Rear-delt Raise

3

*

90 sec.

3

*

90 sec.

THURSDAY

WORKOUT C EXERCISE

Pull yourself up (or the bar down) until your chin is over it and the bar is nearly touching your collarbone. Hold this position.

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REPS

REST

Chestsupported Row (palms up) Alternate with Decline Bench Press

3

*

90 sec.

3

*

90 sec.

Front Squat Alternate with Neutral-grip Front Raise

3

*

90 sec.

3

*

90 sec.

*In Weeks 1 and 2, begin every set of every exercise with a 5-second static hold. That means you’ll hold a certain point in the range of motion for that lift. (See the exercise descriptions for how to do this for each lift individually.) Immediately afterward, perform 5 full-range-of-motion reps. Rest 10 seconds and perform a 4-second hold, followed by 4 full-range reps. Rest 10 more seconds, do a 3-second hold, then 3 reps. All the above equals 1 set. In Weeks 3 and 4, do a 6-second hold and 6 reps; work down to a 4-second hold and 4 reps. In Weeks 5 and 6, do a 7-second hold and 7 reps; work down to a 5-second hold and 5 reps.

O P E N E R : P E R B E R N A L . T H I S PAG E A N D O P P O S I T E : P E R B E R N A L

Pull-up/Lat Pull down

SETS

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

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

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

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ARM AND CALF SPECIALISATION IF YOU WANT to target your arms and/or

calves for extra growth over our six-week programme, follow this plan: Perform chest-supported incline dumbbell curls, triceps pushdowns, and singleleg calf raises, one after the other, for

three total rounds, twice per week after any two workouts. Be sure to rest 60 seconds between exercises. Also note that these exercises are done the same way as all the others, alternating isometrics with full reps.

Neutral-grip Front Raise Hold dumbbells with your palms facing each other and raise them up to eye level at a slight angle from your torso so your arms form a Y shape.

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K EV I N HORTON

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

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

PER BERNAL

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

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WABBA PORTUGUESE NATIONALS S H O W R E P O R T T he Estoril Casino is no stranger to excitement and emotion. During the Second World War, it was reputed to be a gathering point for spies, dispossessed royals and wartime adventurers and was the inspiration for Ian Fleming’s James Bond 007 novel Casino Royale.

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SERGIO LIMA TAKES THE PORTUGUESE NATIONALS! ///

BY TREVOR CHUNG /// PHOTOGRAPHS BY PROIMAGETEAM

The Casino has most recently been the home of WABBA Portugal and this was the second year that WABBA Portugal have held their National Championship here. WABBA Portugal have grown in strength and depth these last few

years, having produced some great athletes such as Hercules Olympia Winners Ruy Rodrigues and Diana Marques, and is also the home of Miss Fitness Universe Diana Correira. With that and a whopping €25,000 prize fund, this year’s Nationals was full of expectation and certainly did not disappoint. In the opening class, Andre Alves returned to successfully defend his Portuguese Men’s Model title. André is a tremendous athlete that has the right combination of aesthetics for the class, he had the overall look to hold off stern challenges from Gonçalo Diogo Oliviera and Renato Marques in the -175cm version of this class. In the over -175cm Men’s Model Class Gonçalo Ricardo was the victor in a tough battle with the highly conditioned Sanduça Gomes. Miss Model winner Ana Sofia Barros displayed the beauty aspect that is so important in this class to overcome the challenge of the more conditioned and more experienced Silvia Tatiana Almeida. Times like this are a test for the judges as much as the competitors as they strive to adhere to the subtle differences in criteria which are so important to keep these fitness classes from blending into one. Persistence and hard work paid off for the respective -175cm Men’s Fitness and for -175cm Men’s Physique Winners: Filipe Marques and Francisco Soares who both came and took home the titles that

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had eluded them last year. The same went for the beautiful Andreia Robalo who took first place in the Miss Bikini -165cm and Road to Universe Miss Model Winner stepped up to Bikini +165cm to take a strong second place to Marianna Saraiva. It was Andreia that emerged as the emphatic Overall Women’s Beauty Winner; Andreia has continuously improved over this last 12 months and will be a serious contender for the Pro Card at the WABBA World Championship in Vicenza in June. Medium Men’s Physique Winner Claudio Vieira took the Overall Men’s Fitness title over Francisco Soares who was overwhelmed with second to the 2017 Mr Universe runner up. The Miss Shape class brought a couple of new stars to the federation, WABBA newcomers Ana Sofia Almeida and Tania Barrocas edged Miss Universe 3rd placer Nadia Mesquita and showed that Portugal really mean to carry on where they left off with the IFBB in this class as did Miss Fitness Universe Champion Diana Correira who came today to show that she is not taking her foot off the gas in the run up to the Hercules Olympia and 2018 World Championships. After the interval, drama struck as

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Wilson Silva, one of the front runners in the Classic Bodybuilding -175cm class collapsed halfway through the compulsories. Fortunately, Wilson was OK after taking on some water and sugar and emerged to perform a great routine. Wilson showed great sportsmanship, deep down he knew that he had beaten himself on this occasion, it’s a lesson to be learned: it doesn’t matter how good you look if you’re not going to survive the pre-judging! Classic Bodybuilding +175cm winner Heliodoro Neves is just one of those guys that must just have hollow bones. He has a solid dense muscular physique that would not be out of place in a height class and

put in a great posing display in his routine and throughout the compulsories to cruise to victory. In the Miss Wellness class the popular Soraia Marques edged the win over Solange Paulini who took second for the second year in a row. Masters winner Joåo Pedro Marques’ amazing condition and symmetry put him head and shoulders above everyone in the Masters O40 class and Junior sensation Luis Prata also took a comfortable win in the U24 class. Telco Albino brought the right package to beat the mass of runner up Miguel Pinto in a very close contest for the -170cm title. Telco’s JUNE 2018 | FLEX

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condition and lines were considered enough by the judges to give him the win over Nuno’s mass and balance with the complete package of Paolo Ricardo Martins winning him the -175cm title. Two UK residents took the respective Tall and Extra Tall classes; Saxon Gym Manager Sergio Lima out massed the competition to take the Tall Class title as did 2013 Mr Universe Rob Reinaldo both of who are Portuguese Nationals. Winning the national title for these two athletes in their country of birth is an important honour for both of these great athletes but there could only be one overall winner and Sergio’s overwhelming mass and balance was the defining factor. This is bodybuilding and mass like Sergio’s is difficult to ignore. We will be back in Estoril for the WABBA International Universe this November where we will see the biggest WABBA contest of all time. WABBA Portugal are expecting over 400 athletes from WABBA’s 56 countries and Team GB will be taking their biggest ever team.

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JUNIOR U24 1. Luis Prata 2. Leandro Oliveira 3. Bruno Vaz BODYBUILDING -170CM 1. Telco Albino 2. Miguel Pinto 3. Daniel Cardoso BODYBUILDING -175CM 1. Paulo Ricardo Martins 2. Cleovandy Junior 3. Eduardo Almeida BODYBUILDING -180CM 1. Sergio Lima 2. Joåo Pedro Marques 3. Ricardo Mestre

MISS BIKINI +165CM 1. Mariana Saraiva 2. Eleana Pogor 3. Ana Isabel Martins MEN’S PHYSIQUE -170CM 1. Claudio Vieira 2. Arthur Carvalho 3. Nicodemos Junior

Results: MEN’S MODEL -175CM 1. Andre Alves 2. Gonçalo Diogo Oliviera 3. Renato Marques MEN’S MODEL +175CM 1, Gonçalo Ricardo 2. Sanduça Gomes 3. Francisco Ricardo MISS MODEL 1. Ana Sofia Barros 2. Silvia Tatiana Almeida 3. Filipa Morgado

MEN’S PHYSIQUE -180CM 1. Francisco Soares 2. Yurily Shyyan 3. Pedro Correira MEN’S PHYSIQUE +180CM 1. Carlos Candé 2. Michel Arencibia 3. José Manuel Ramos

BODYBUILDING + 180CM 1. Rob Reinaldo 2. Sérgio Amaro 3. Joaquim Guerreiro COUPLES BODYBUILDING 1. Nelson Silvestre/ Soraia Marques 2. Pauli Santos/ Diana Correira OVERALL MEN’S FITNESS WINNER Claudio Vieira OVERALL BEAUTY WINNER Andreia Robalo MEN’S BODYBUILDING OVERALL WINNER Sergio Lima

MISS FITNESS 1. Diana Correira 2. Daniels Sousa CLASSIC BODYBUILDING -175CM 1. Andrei Pogor 2. Diogo Revez 3. Ermelindo Faca

MEN’S FITNESS -175CM 1. Filipe Marques 2. Jo o Aguiar 3. Filipe Viera

CLASSIC BODYBUILDING + 175CM 1. Heliodoro Neves 2. Jo o Teixeira 3. Paulo Mestre Santos

MEN’S FITNESS + 175CM 1. Ricardo Nascimento 2. Vasco Pessoa e Costa 3. Rodrigo Aguilar

MISS WELLNESS 1. Soraia Marques 2. Solange Paulini 3. Alianne Oliviera Costa

MISS BIKINI -165CM 1. Andreia Robalo 2. Ana Patricia Silva 3. Ana Galamba

MASTERS O40 1. Joåo Pedro Marques 2. Nuno Figueira 3. Paulo José Martins JUNE 2018 | FLEX

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2018 PCA SAXON CLASSIC SHOW REPORT W

ith around 250 competitors this was the most significant Saxon Classic to date. Year on year the registration numbers have gone up & as usual, the theatre was bursting at the seams with athletes & audience alike. From the first class to the last, the atmosphere was electric. The Saxon Classic has always set out to be a statement of intent in the short but meteoric rise of the PCAit did that decisively at Lichfield. Interest, attendance & involvement is now increasing daily on this relative newcomer Federation. It’s impossible to argue that the PCA is now firmly cemented in place as the United Kingdom’s largest bodybuilding and Fitness Federation. As usual, the PCA fare of a beautifully presented backdrop with great lighting, sound systems & an overall presentation second to none highlighted how far this Federation has come in such a short time. The PCA blueprint is proving to be perfect for giving athletes & spectators precisely what they want. Everyone was entertained by a tremendously high standard of competition & given the high numbers. Stage time was at a maximum. There was the usual variety of great physiques & categories on display, including a stellar Ladies Trained Figure Category.

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HELD ON 8TH APRIL 2018 AT THE LICHFIELD GARRICK, STAFFORDSHIRE “THE SAXON” YET AGAIN MAINTAINED ITS PLACE AS THE PCA’S SELL OUT OPENING SHOW.

BY RYAN ALEXANDER

Karen Gibson

A testament to the quality was the overall winners Andy Scott and Jade Muzoka who both shone through as exceptional from the moment they entered the stage. Andy and Jade are both stars in the making and are expected to challenge for top honours at the British Finals in October.

All classes displayed great talent and pleasingly some previously unknown athletes brought a magnificent package to explode onto the scene with. Particularly impressive was the Junior Bodybuilding Class- all of them demonstrating an incredible degree of potential for the future.

Maria Kehoe

Ozzy

Venessa Nicola

Babajide Bankhole

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Marcin Pulik

Tomasz Giza

Lorna Rogen

Classic Juniors Bodybuilding 1 – Tomasz Giza 2 – Jake Clark 3 – Jack Jones

1. Marcin Pulik 2. James Maxwell 3. Calvin Taheri

Paul Betts

Charlie Paul

Ladies Toned Figure 1. Lorna Rogen 2. Natalie Crockford 3. Samantha Hawkins

Molly Isaacs

Disability 1. Paul Betts 2. Matt Elsonç

First Timers Bodybuilding 1 Robert Harnernik 2. Charlie Paul 3. Jody David Hopwood

Masters Over 40

Novice

Masters Over 50

Ladies Athletic Figure

1 Philip Staplehurst 2 Edward Bailey 3 Tomasz Zielinski

1. Baz Paterson 2. William Perkins 3. Paul Thomas

1. Molly Issacs 2. Kim Johnson 3. Katie Feuvre

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1. Tommy Staunton 2. Mariusz Zwolinski

Craig Smallman

Men’s Physique Short (178cm and Under) 1. Craig Smallman 2. Henry 3. Julian Astbury

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

Master Men’s Physique 1. Steven Harrison 2. Rhuhel Ahmed

Karen Gibson

Patryk

Ladies Trained Figure

Juniors Men’s Physique

1. Karen Gibson 2. Vanessa Nicola 3. Teresa Withers

1. Patryk 2. Mark Williams 3. Ben Smithson

Moses Odunmbaku

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Natalie Standley

Megan Glynn

Junior Bikini Toned 1. Paulina Uselyte 2. Megan Glynn 3. Lucy Sirvinskas

Ladies Bikini Toned Short (under 164cm) 1. Kerry Till 2. Beth Brannan 3. Fieur Ward Gemma Roberts

Ladies Bikini Masters 1. Gemma Roberts 2. Natalie Standley 3. Sara Harley

Ladies Bikini Toned Tall (Over 164.1cm) 1. Gemma Stanley 2. Asenta Karpik 3. Julia Blomquist

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

Mr Class 4 1. Kriss Miles 2. Brett Smith

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

Sergio Lima

Mr Class 2 1. Sergio Lima 2. Lee Bannister

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

Ladies Overall Winner

Men’s Overall Winner

Jade Muzoka

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COMPETITION CALENDAR

2018 SHOWS

MP UNIVERSE

October 28th

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

PCA BODYPOWER

May 11th-13th

BIRMINGHAM

NORTH EAST

May 19th

NEWCASTLE

TNT CLASSIC

May 20th

EXETER

HAMPSHIRE

June 2nd

ALDERSHOT

MUSCLETALK

June 16th

KETTERING

EAST ANGLIA

July 1st

NORWICH

MANCHESTER

September 9th

MIDDLETON

MIDLANDS

September 16th

BIRMINGHAM

CUMBRIA

Date TBC Shortly

CARLISLE

LONDON

Date TBC Shortly

WELSH

Date TBC Shortly

JP GRAND PRIX

Date TBC Shortly

JERSEY

October 7th

CHANNEL ISLANDS

FINALS

October 13th-14th

BIRMINGHAM

PCA WORLD CHAMPIONSHIPS

Date TBC Shortly

THE INTERNATIONAL CHAMPIONS CUP Sunday May 13th

BODYPOWER BIRMINGHAM

THE HERCULES OLYMPIA

Saturday May 26th

THE AMATEUR GRAND PRIX

Saturday September 15th TOWNSGATE

THE VENUE THEATRE, MK.

THEATRE, BASILDON.

THE KINGS OF THE NORTH THE RHINO CLASSIC

Saturday October 20th Sunday November 4th

THE UK CHAMPIONSHIPS Saturday November 24th

CARRIAGEWORKS THEATRE, LEEDS STAMFORD CORN EXCHANGE, STAMFORD RILEY-SMITH HALL, TADCASTER.

UK ULTIMATE PHYSIQUES UKUP

BODYPOWER CLASSIC (Pro Qualifier)

WUP

ULTIMATE PRO BODYPOWER CLASSIC SCOTTISH CHAMPIONSHIPS WORLD CUP INVITE ONLY WELSH/SW CHAMPIONSHIPS SOUTHERN CHAMPIONSHIPS IRELAND CHAMPIONSHIPS (Pro Qualifier) NORTHERN CHAMPIONSHIPS BRITISH FINALS (PRO QUALIFIER)

UKUP WUP UKUP UKUP RIUP UKUP UKUP

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May 11th

May 13th June 10th July 29th August 11th September 9th September TBC October 6th October 20th

You Asked, They Answered!

Ask the Athletes Have a question for our Weider Athletes? Ask it on the FLEX Facebook page for a chance to see it here.

STEVE KUCLO IFBB Pro League bodybuilder

Despite being homeless at one point, William Bonac persevered and is now one of the top bodybuilders in the world.

WILLIAM BONAC

SHAWN RHODEN

IFBB Pro League bodybuilder

IFBB Pro League bodybuilder

What is your approach to overcoming life’s obstacles? To start, it’s important to try to make the most of your present situation in order to reach your goals. Of course, life can be tough, and there will be challenges to face along the way. There was a point in my life when I was sleeping in my car as a result of having lost my job. It was a tough situation, and what I learned from it is that you can never give up. I made it out of my car, and now look at me: I’m a professional bodybuilder and a Weider Athlete. It just goes to show: Where you are now isn’t where you always have to be. Set a goal and pursue it, step-by-step, every day.

You’ve trained at both Gold’s Gym in Venice, CA, and Bev’s Gym in Syosset, NY. How do the West Coast and East Coast bodybuilding meccas compare? Each has different equipment and atmospheres, but they’re equally as motivating. Gold’s probably has more history. Back in the day, it was the place where all the pros would train. You go there now, and you see all the Mr. Olympias on the walls, which is inspiring. But these days, there are a lot of pros training at Bev’s, too. I’ll admit, BEV’S IS SPECIAL TO ME because it’s always a pleasure to run into fellow IFBB Pro League competitors like Victor Martinez and Juan Morel.

I was a defence man, and I actually made a hockey hall of fame after my team won a huge international tournament called Silver Stick. I loved to play very physical and hit every chance I got. I had the mentality of the old-school enforcer. I loved to protect my teammates and fight when it was necessary...and other times when it was not necessary. Hockey has turned into a skill game rather than the oldschool-enforcer style, and that turned me away from it. I had skill, but the “tough guys” were going away. Several guys I played with are now playing in the NHL. I know that if I had stuck with it, I could be playing professionally, too. When I played hockey and football growing up, I always trained with weights to be the biggest and strongest guy on the ice or field. This is what brought on my passion for bodybuilding. I saw the gains start to happen, and I was hooked.

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PE R B E R NA L; COU RT E SY OF B EV F R A NC I S P OW E R HOUS E GY M

Rumour has it that you were a hockey star when you were younger. What did you like about the sport, and how did you go from hockey to bodybuilding?

Is the Olympia Fixed? Robin Chang—the man behind Olympia Weekend for the past 15 years—answers controversial reader questions in his new FLEX column. This month, he talks all about the Mr. O—and he’s not holding back! By ROBIN CHANG

Is the Mr. Olympia rigged? It’s not. We have a system in place to ensure fair judging. Here’s how it works: The Olympia is judged by a panel of 13 judges—11 judges and two alternates. As a rule, the three highest and lowest scores are dropped. So let’s say three judges score William Bonac in first, three others score him as fifth, and the rest give him second place. The firstand fifth-place rankings would get dropped, then the remaining scores are added. As for why Phil Heath keeps winning? He’s that good! Trust me, from a business standpoint, having different winners helps sell tickets. So there are no “politics” keeping him in first.

Why don’t people like Phil Heath? If you don’t know Phil, he can come off as cocky and arrogant. But I’ve also noticed a trend where the fans turn on multiyear champs, like Ronnie [Coleman] and Jay [Cutler]. I think people get tired of seeing the same person win. From a fan’s perspective, I get it—it gets boring!

P E R B E R N A L ; D A N R AY

Rumour has it Kai Greene wasn’t allowed to compete in the 2015 Mr. Olympia. True or false? False—and I’m shocked people still care. It’s very simple: Kai’s contract with Weider was up, and he threatened to not compete unless we renewed it. We didn’t. So he claimed in a video that he wasn’t allowed to

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Sorry, conspiracy theorists: The Mr. O winner isn’t predetermined.

compete or go to the O expo. None of that is true. Kai didn’t compete because Kai didn’t want to compete. It was his decision. By the way, the expo is a public event that anyone can attend, so that video was made to play on the emotions of his fans.

What was the most botched Olympia decision of all time? When Franco Columbu won in 1981. I love Franco and have a great amount of respect for him, but he was a mess that year. One of his legs was smaller than the other due to a previous injury, and he had a massive gyno (man boobs)—he wasn’t the best bodybuilder onstage that night. Most people, myself included, thought Danny Padilla was the clear winner, but he ended up getting fifth.

What’s going on with the Amateur Olympia? For many years, due to politics and corruption within the IFBB Amateur division, we were limited in where and how many Amateur Olympias we could hold each year. But since last year’s split between the IFBB Amateur and the IFBB Professional League, we’ve doubled the number of Amateur Olympias around the world, including Korea, Kuwait, Spain, and China, to name a few countries. Ultimately this expansion is great for the athletes and the fans. M&F ’S INSIDER Robin Chang is the producer of the Olympia Fitness & Performance Weekend, the International Director of the IFBB Professional League, and the VP of events for AMI.

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The Flexicon

New to bodybuilding? Here are all the terms— for poses, divisions, and other unique elements of the sport—you need to know. By GREG MERRITT ABS AND THIGH A hands-behind-thehead pose in which the competitor flexes abdominals and one leg. ARNOLD CLASSIC One of two esteemed bodybuilding events, held in Columbus, OH, each March. BIKINI The least muscular female division; emphasises beauty. Jeremy Buendia has captured four Men’s Physique Olympia titles, including in 2017.

BODYBUILDING Where the big boys compete. Contests are judged on size, shape, symmetry, and conditioning. Unlike the amateurs, open pro shows for men and women have no weight divisions, so, to steer clear of the behemoths, lighter men usually compete in the 212 division.

CALLOUT When the head judge calls closely matched competitors to the centre of the stage for side-by-side comparisons. Members of the first callout typically fill out the top places. CLASSIC MEN’S PHYSIQUE In this division, aesthetics, symmetry, and leanness are at a premium. Weight limits, pegged to height, rebuke mass monsters. CONDITIONING From smooth to ripped, a measure of leanness. DEFINITION Visibility of muscles due to lean conditioning. DOUBLE BICEPS A pose in which the competitor flexes both arms, this is the classic “make a muscle” pose. Struck in both front and rear versions. FIGURE Halfway between bikini and physique, this women’s division stresses both beauty and muscle tone. FINALS The second half of a contest, when routines are performed, more comparisons are made, and placings are announced. Usually separate from pre-judging and held at night. FITNESS Women’s division with athletic routines showcasing vigour, balance, and strength. IFBB PRO LEAGUE The premier federation for pro and pro-qualifier contests around the globe. LAT SPREAD The back is unfurled to its widest while hands are on hips. Struck in both front and rear versions.

MEN’S PHYSIQUE Aesthetics and upper-body conditioning are the two main focuses of this division. Instead of posing trunks, competitors wear boardshorts. Needless to say, legs aren’t scrutinized by the judges.

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PER BERNAL

MANDATORY POSES Bodybuilding’s eight required poses, performed

alone and in call-outs. They are: front double biceps, front lat spread, side chest, side triceps, rear lat spread, rear double biceps, abs and thigh, and most-muscular. Despite these names, the entire physique is always judged.

At 48, Dexter Jackson is still on top of his game, as this most-muscular pose proves.

MOST-MUSCULAR A chest-flexing, air-hugging pose. An alternate version is performed with hands on hips. NPC National Physique Committee. America’s premier amateur federation. OLYMPIA The ultimate event for all divisions. Competitors qualify by winning pro shows. Since its inception in 1965, the Mr. Olympia has been bodybuilding’s Super Bowl. Phil Heath, winner of the last seven Mr. Olympias, goes for a record-tying No. 8 in Las Vegas on Sept. 14 to 15. POSEDOWN Near the end of the finals, this flexing free-for-all happens between the top bodybuilders. PRE-JUDGING The first half of a contest, when competitors strike their mandatory poses alone and in call-outs.

ROUTINE A posing or fitness performance at the finals, choreographed to music. THE SANDOW The Mr. Olympia trophy, modeled after bodybuilding pioneer Eugen Sandow (1867–1925).

SIDE TRICEPS The other mandatory side pose, in which the arm is straight down and flexed. SMOOTH Lacking definition. SYMMETRY A balance between muscles, upper and lower body, and right and left sides.

SHAPE Overall look of a physique and how muscles tie together.

212 DIVISION Pro bodybuilding class limited to men weighing no more than 212 pounds. Flex Lewis goes for his seventh straight 212 Mr. Olympia this September.

SIDE CHEST A one-handed biceps pose seen from the side, showcasing chest shape and size.

WOMEN’S PHYSIQUE Women’s division that’s more muscular than figure and bikini.

PER BERNAL

RIPPED Extreme definition. Other terms include peeled, shredded, diced, and high-def.

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Competing in Bikini & Female Model with UKUP at Bodypower

Competing for the first time ever in Bikini Tall with PCA UK on 29th May

ACHIEVEMENTS & GOALS FOR 2018:

Ultimate Fitness Birmingham

TRAINS AT:

Recruitment Consultant

OCCUPATION:

26

AGE:

NAME:

Charly Newton-Coombs

Competing in Bikini Tall with PCA at Bodypower

The time in the gym is ME time! Time for me to focus on improving myself both physically and mentally and the impact it has had on my life over the last 18 months has been incredible. I have also met so many like minded people it’s great being part of community of people all with the same goals and fire in their belly.

WHAT SHE LOVES ABOUT BODYBUILDING:

Hoping to receive invitations to both UKUP & PCA British finals for the end of the year to then go on and achieve Pro Status

VITAL STATS

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