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INSIDE THIS MONTH
ONTH MARC 2017
MARCH
DEPARTMENTS
32
MIND OVER
18
20
CHAIRMANS LETTER
A message from our
chairman, president, and
CEO, David J. Pecker.
ONLINE
MUSCLE
Olympia legend Stay current with all the
Frank Zane hot topics trending now at
FLEXonline.com.
talks about
his strongest 22 HIT LIST
body part Everything you need to
during his know this month to make
bodybuilding life worth living.
heyday: his
brain. 24 JUST THE FACTS
Groundbreaking research
and must-have tips in the
training and nutrition
universe.
53 1ST SET
All the happenings with
Mr. Olympia Phil Heath,
212 Olympia champ Flex
Lewis, and more.
67 LIFT
Techniques that work,
routines that produce
results, and other things to
help you make the most of
THIS PAGE: COURTESY OF WEIDER HEALTH & FITNESS; PER BERNAL

your gym time.
COVER PHOTOGR APH COURTESY OF WEIDER HEALTH & FITNESS.

87 FOOD & SUPPS
All the things you need to
eat, drink, or mix first and
then drink, to help you
reach your bodybuilding
and fitness goals.
209 LAST SET

FEATURES Contest results, athlete
profiles, and more from
the world of competitive
100 THE X FACTOR 164 A DIFFERENT BEAT bodybuilding and fitness.
How to construct an X-frame British national champ Luke
physique Sandoe marches toward his 224 THE SHOT
pro debut at the Arnold Classic. Flex Wheeler shows us
108 FEAST ON FISH the unlimited potential
Build serious muscle with these 172 UNCONVENTIONAL of the human form at the
protein-packed dishes. WARFARE 1993 Arnold Classic.
Blow up your old shoulder
114 CONTEST PREP 101: PART 3 workout with Maxx Charles five
Your final four-week plan. weapons of mass construction.
132 THE ARNOLD

The IFBB Pro League kicks off
the season with the 2017 Arnold
Classic Sports Festival.
188 PECS IN FIVE
Conquer your chest woes with
William Bonacs five-pronged
pec workout.
122
BACK TO
BASICS
146 TO THE VICTOR 200 TOTAL BELLAS Veteran
Victor Martinez, the 2007 Mr. WWEs most recognizable twins Mark Dugdale
Olympia, and what couldve been. have continued elevating the has found a
womens division in sports winning recipe
156 MUSCLE MEMORY entertainment with their actions for building
Arnold Schwarzenegger leads in and out of the ring. Heres a championship-
an all-star cast for a memorable look at how these badass caliber lats.
photo shoot at legendary beauties train to keep up with
Muscle Beach in Venice, CA. their continually rising star.
16 FLEX | MARCH 17
FROM THE CHAIRMAN
THE CHAIRMAN AND CHIEF EXECUTIVE OFFICER
POWER OF
DAVID PECKER
EDITORIAL ADVERTISING
STRENGTH
VP/Editor in Chief EVP/Group Publishing Director
SHAWN PERINE CHRIS SCARDINO
Managing Editor, Enthusiast Group/Books Associate Publisher-Integrated Marketing
BRIAN GOOD JAMES CRESS
HOW BODYBUILDING West Coast Editor DAVE IAN LEE Advertising Director DARA MARKUS
MAKES YOU STRONGER, Senior Editor ZACK ZEIGLER Senior Marketing Manager SAMANTHA DITATA
Senior Writer GREG MERRITT
BOTH INSIDE AND OUT Senior Web Editor ANGELICA NEBBIA EASTERN SALES OFFICE
Editor ANDREW GUTMAN 4 New York Plaza,
As a FLEX reader, you certainly Copy Chief PEARL AMY SVERDLIN 4th Floor, New York,
are well aware of the benefits derived Copy Editors NY 10004; (212) 339-1900;
from a life of lifting. From your first JEFF TOMKO, YEUN LITTLEFIELD fax (212) 510-1947
Research JAMES RILEY Digital Sales Manager MIKE MYERS
rep, you undoubtedly felt a surge of Digital Account Manager EMILY KUHN
energy that in time translated to bigger, Editorial Production Director
RUSSELL MENDOZA Business Manager IVELISE ESTREMERA
stronger muscles. With those bigger, Editorial Associate Director Administrative Assistant TRACY GUNTHORPE
stronger muscles, you also found a VICTOR KIM
DETROIT SALES OFFICE
new sense of confidence and even Digital Director DECLAN OKELLY
RPM Associates, 285 Coats Road,
joy. The physical benefits led to deeper Interns SIFAT MAHBUB, ROSE MCNULTY
Suite 206, Lake Orion, MI 48362;
ones that arent readily visible in a (248) 690-7013
ART
mirror. This, to me, is the hidden Art Director RAMN GAMARRA Detroit Sales Representative JAY GAGEN
treasure for those who make the Designer CYNTHIA NG MIDWESTERN SALES OFFICE
commitment to bodybuilding. Contributing Designers SEAN OTTO, 1005 West Grove Street, Arlington Heights,
I dont have to tell you that the MARNE MAYER IL 60005; (312) 545-8041; fax (847) 749-0469
training and dietary lifestyle required Photo Director ANTHONY NOLAN Sales Director DARRIN KLAPPRODT
Photo Editors ERICA SCHULTZ, GABY CHIANG
to be a bodybuilder isnt for the faint WESTERN SALES OFFICE
of heart. It explains why you dont 6420 Wilshire Blvd., 15th Floor,
EDITORIAL CONTRIBUTORS
bump into too many bodybuilders on MICHAEL BERG, ADAM BIBLE, Los Angeles, CA 90048; (818) 595-0473
a busy street. But those who do take ERIC BROSER, BRYAN HAYCOCK, Account Manager TALIN BOUSTANI
the plunge are rewarded handsomely. ROGER LOCKRIDGE, STEVEN STIEFEL,
SOUTHEASTERN SALES OFFICE
Yet there is a kind of strength JOE WUEBBEN
1000 American Media Way, Boca Raton,
bodybuilders possess that has little PHOTO & ART CONTRIBUTORS FL 33464-1000; (561) 997-7733;
to do with vascular arms or a six-pack. Photographers fax (561) 266-0664
The discipline to get into the gym and IAN SPANIER,
adhere to a Spartan diet builds CHARLES LOWTHIAN, PER BERNAL WEIDER PUBLICATIONS, LLC
character that is long lasting and Contributors A SUBSIDIARY OF AMERICAN MEDIA, INC.
ALBERT BUSEK, CARUSO, BILL COMSTOCK, CHAIRMAN, PRESIDENT
invaluable to all aspects of life. & CHIEF EXECUTIVE OFFICER
ISAAC HINDS, KEVIN HORTON,
You already know to turn to FLEX CHRIS LUND, CHRIS NICOLL, DAVID PECKER
magazine and FLEXonline.com for all ROB PICK, PAVEL YTHJALL, ART ZELLER Executive Vice President/
the bodybuilding information you need. Chief Marketing Officer KEVIN HYSON
For extra motivation, I encourage you PRODUCTION Executive Vice President/Chief Financial Officer/
to get yourself to Columbus, OH, Production Manager ANN MCCAFFREY Chief Operating Officer CHRIS POLIMENI
Distribution Manager MARC MELCHER Executive Vice President, Digital Media
from March 2-5 to experience all the Operations/CIO DAVID THOMPSON
excitement of the Arnold Sports Senior Vice President/Chief Digital Officer
Festival, where youll be joined by INTERNATIONAL PUBLISHING, BRIAN KROSKI
ENTHUSIAST GROUP
tens of thousands of fans enjoying a Group Publisher SAMANTHA LUND
Senior Vice President, Operations ROB M. ONEILL
massive expo and the chance to meet Vice President, Consumer Marketing
TEL: +44 (1) 1423 550 848
EPHRAIM R. BRENNAN
their favorite stars in bodybuilding e-mail: slund@weideruk.com
and fitness. If you can make it there, President of the IFBB Professional League
I promise you an unforgettable JIM MANION
Founder and Chairman Emeritus
experience thats guaranteed to give
JOE WEIDER (19202013)
you an extra dose of motivation for
reaching your bodybuilding goals.
FOREIGN EDITIONS
DAVID J. PECKER Algeria Argentina Australia Bahrain Belarus Belgium Chile Croatia Ecuador Egypt France Germany Gibraltar
Chairman, President,
and Chief Executive Officer
Offi Guatemala Ireland Italy Jordan Kazakhstan Kuwait Latvia Lebanon Lithuania Luxembourg Malta Mexico Netherlands New Zealand Oman
of American Media, Inc. Paraguay Peru Philippines Qatar Russia Saudi Arabia Spain Syria Thailand Turkey United Kingdom Uruguay Venezuela
DISCLAIMER Please consult your physician before beginning any exercise

or diet program, or when making changes in an existing program.
PRINTED IN USA
WE ASSUME NO RESPONSIBILITY FOR RETURNING UNSOLICITED MATERIAL, INCLUDING
BUT NOT LIMITED TO PHOTOS, ARTWORK, MANUSCRIPTS, AND LETTERS.
18 FLEX | MARCH 17
ONLINE NOW
SOCIAL
ALL-STARS
PHIL MAMDOUH
HEATH ELSSBIAY
I challenge A dream
everyone in doesnt
2017 to go become
after their reality
new goals through
with your magic; it
greatest takes time,
sense of determination,
urgency to and hard
earn new work.
achieve
ments. You
can and you WILLIAM
will do it! BONAC
A moment
of patience
FLEX in a moment
LEWIS of anger,
No matter saves you
how you look a hundred
at what I do, moments of
I treat it like regret.
the Super
Bowl, the
World Cup SHAWN
with an RHODEN
athletes Im a firm
2017 ARNOLD CLASSIC mentality. believer that
The 2017 Arnold Sports Festival happens March 2-5, and my destiny
was pre
FLEX will be front and center to bring you all of the IFBB
JUAN written
Pro League action! Stay tuned for the best photos, videos, MOREL before I was
interviews, callouts, and more, only at FLEXonline.com. If you would even born.
FLEXonline.com/2017arnoldclassic have asked There were
me where detours and
I would be roadblocks.
today, I We do what
I would we are.
have never
JUMP-START YOUR METABOLISM guessed
Spring is here and its time to start thinking about shedding that but I was
winter coat. Instead of hours of cardio and extreme dieting to consistent
and
get ripped, try boosting your metabolism instead! Science has
dedicated.
taught us that there are ways, both through specific exercises
and food choices, to speed up your metabolic rate. We bring you
six tips to help dial in your best physique ever.
FLEXonline.com/metabolismboosters
PER BERNAL
LIKE US AT FACEBOOK.COM/FLEXMAGAZINE AND CHECK OUT OUR DAILY UPDATES BY FOLLOWING US

INTERACT WITH OUR 2 MILLION OTHER FANS. ON TWITTER AT @FLEX_MAGAZINE.
20 FLEX | MARCH 17
5 THINGS TO KNOW THIS MONTH
HIT LLIST GO
Arnold Sports
Festival: The most
famous fitness expo
has something for
RECOVER everyone: Watch
Dr. Cool Ice + IFBB pros, featuring
Compression Wrap: Dallas McCarver and
Pumping out extra sets and Cedric McMillan,
heavier weight in pursuit of battle it onstage for
more muscle is a smart move, the coveted Arnold
but recovery is key. This Classic trophy. More
freezable wrap compresses of a strength junkie,
the muscle to reduce instead? Check out
swelling, and the extra cold the pro strongmen
speeds up the process. and powerlifters as
Use it for your knees, they rip unfathomable
elbows, calves, or any other amounts of weight
problem area. off the ground.
$23 (medium wrap), Boxing, jui-jitsu,
drcoolrecovery.com and even dancing
will all be showcased
as well.
March 25,
Columbus, OH;
arnoldsports
festival.com
SUPP
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with this sensor that tracks PREP testosterone formula,
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22 FLEX | MARCH 17
JUST THE FACTS TRAINING
264
ADAPT
TO GROW
YOURE BENCHED! A study published
Researchers compared in the Journal
Smith machine, barbell, of Physiology
and dumbbell bench measured the
presses. They found no relationship
difference in chest and between muscle
Pound barbell curls! delts activation between protein synthesis,
According to Guinness exercises. Smith machine muscle damage,
World Records, in 2012, Eamonn reduced biceps activity, and muscle
and dumbbells reduced growth at one,
Keane at the Louisburgh Gym
triceps activation. three, and 10
in Louisburgh, Ireland, curled weeks after the
264 pounds 30 times in one minute. initiation of an
unaccustomed
training program.
They found that
protein synthesis
contributes to
muscle growth
only after muscle
damage lessens
following
adaptation to
training.
SLEEP BETTER
A study at
Appalachian State
U. looked at how
training at
different times of
the day affected
sleep. Training
anytime of day
significantly
improved sleep,
while training
early in the day
reduced the
amount of time
needed to fall
asleep. Training
late in the day
reduced the
number of times
subjects woke up
during the night.
PULL THIS
Researchers from the U. of
Brasilia compared the
effects of isolation exercise and
KEVIN HORTON; PER BERNAL
compound exercise for biceps.

They compared pulldowns
against curls for 10 weeks. They
found that pulldowns were as
effective as biceps curls for
increasing size and strength.
24 FLEX | MARCH 17
JUST THE FACTS HEALTH
TH & NUTRITION
SWEET POTATO, OH, MY

Next time you boil up a pot
of sweet potatoes, make
sure to save the leftover
water, says a new study
from Japan. Researchers
found that the sweet potato
proteins floating around in
the wastewater can lower
body weight, cholesterol, and
triglycerides while upping
levels of hormones that
control hunger.
LOW-CARB MORE MEAT

CRASH For years, eating
Low-carb
-carb diets too much red
can help you shed meat was linked
unwanted
anted pounds to increased risk
12
but are often hard of heart disease,
to stick
tick with for high blood
the long
ong term. A pressure, and
new study from high cholesterol.
the U. of Michigan Not so fast, say
found d that eating researchers from
just three Purdue University:
low-carb
carb meals Their new meta
in a 24-hour analysis of 24
PERCENT FEWER period
od can confer studies suggests
CALORIES SUBJECTS ATE benefits
efits like that eating
FOLLOWING A PREVIOUS lowering
ering insulin amounts of red
BEAN- AND PEA-BASED resistance
stance (which meat above what
MEAL VERSUS A helpss your body is recommended
MEAT-BASED MEAL, burn more body about 3 ounces,
SAYS A NEW STUDY fat) and protecting three times per
FROM THE UNIVERSITY against
nst high weekdoes not
OF COPENHAGEN. bloodd pressure, up your chance of
prediabetes,
iabetes, and developing high
diabetes.
etes. blood pressure or
high cholesterol.
APPETITE HACK
If youre struggling to shave off those last
few pounds, try mental imagery, says a
report from the U. of Aberdeen. Viewing SAY CHEESE! AND
yourself from an external perspective
like watching yourself eatcould influence LIVE LONGER
how much you eat at one sitting. Adopting Cheese often gets a bad rap
the third-person view made people eat because its high in fat,
fewer sweets, leading to speculation that and eating too much could
the outsider view strips people of the key contribute to weight
sensory ingredientssmell and tastethat gain. But a study in
make food so desirable. Nature Medicine
BOCAH IMAGES/AL AMY; HER A FOOD/AL AMY
found that aged versions

are filled with a compound
SPRING FOR SHOOTS called spermidine that may
Microgreens are immature leaves help you live longer.
that are harvested from a variety of Researchers surveyed
vegetables. They have been shown to 800 Italians about their diet
reduce weight gain and the risk of and found that those who
developing cardiovascular disease in got more mature cheese in
mice saddled with a high-fat diet. their diet had lower blood
The microgreens were found to have pressure and 40% lower
more potentially cholesterol-lowering risk of heart failure.
polyphenols and glucosinolates than
mature cabbage, and they also helped
lower LDL, or bad, cholesterol.
26 FLEX | MARCH 17
Zane
OLYMPIA LEGEND FRANK ZANE TALKS
The ABOUT HIS STRONGEST BODY PART DURING
HIS BODYBUILDING HEYDAY: HIS BRAIN
INTERVIEW BY JOE WUEBBEN
Way Long before he began marketing The Zane Experience as a

personal seminar in which one could train with and learn from a
bodybuilding legend at his personal gym in Southern California,
three-time Mr. Olympia Frank Zane had a less formal Zane Experience.
It was all in his head, literally.
Were talking about Zanes mental approach to training. Nothing was
random; everything he did had a purpose. His focus was intense, and,
consequently, so were his workouts. The results spoke for themselves:
arguably the most aesthetically pleasing physique of all time and a
legacy carved in stone.
32 FLEX | MARCH 17
F
Frank Zane ne is aging
like fine wine. Did you follow whereas before that I would
Stilll training a strict program? train three out of five days.
I did everything on Thats pretty much how I
regularly,
gularly, looking schedule. I kept journals, did it all the time. And then
and I planned my peaking after I retired my whole
great,at and out in advance. I generally concept was basically to
churning out books allowed six months to get work out with my clients,
into top shape. Some people and I still do that. When I
(his most recent call it periodization, but I like dont have clients, at my age
one e being 91 Day to refer to it as seasonal
training because there are
two workouts per week is
all I need to stay like this. I
Wonder
nder Body, four distinct emphases in train upper body one day a
what I did. My hard training week and legs another day,
available
ailable at was always spring and and thats it. Simple.
frankzane.com
nkzane.com), summer, peaking in the
autumn for competition. What about the micro
hes
hess on our short After that, basically what approach? How were
I would do is go into you approaching
list for an interview maintenance training and individual workouts?
when ultimate just work weak points. That
lasted a couple of months,
Im not thinking about
anything when Im in the gym.
wisdom is sought. then Id come back in early Im just doing it and getting a
spring and start building good workout. As far as
strength. And then after psyching myself up to get a
This past December, we building my strength and good workout, if that doesnt
got Zane on the phone for size up to the level I wanted happen on its own, then Im
a question-and-answer in the springtime, by about not motivated and I dont
session that had very little to July I was already going into train as hard. It takes care of
do with sets, reps, posing, training for definition by itself. I dont really have to do
or even his famed six-pack increasing intensity. Also, anything to psych myself
abs. Rather, we asked him my workout spacing was upever. If I was training for
what went through his head Third from closer together. I would be a competition, the mindset
when building his iconic left, Zane training for a competition automatically fell in place the
physique back in the 1960s adopts his three days in a row and closer I got to the contest.
trademark resting on the fourth day, Because I did it for so long.
and 1970s. His responses
relaxed
were every bit as insightful pose.
as wed hoped for. Enjoy this
exercise for your brain.
FLEX: Athletes talk a lot

about taking it one game
PREVIOUS SPREAD AND THIS PAGE: COURTESY OF WEIDER HEALTH & FITNESS
at a time or one
practice at a time. Did
you approach your
training in a one workout
at a time sort of way?
FRANK ZANE: No, I
didnt. One workout doesnt
lead to anything. Its
continuous workouts, and
how that goes depends on
my motivation. Youve got to
have a reason for doing any
kind of hard training.
Thats what it takes to get
in shape. Its not just going to
the gym three times a week.
Its more of a dedicated
thing, and the only way
you can get that maximum
motivation, I think, is through
competing. Thats why I did it
for so long, for 23 years.
34 FLEX | MARCH 17
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ONE WORKOUT DOESNT
LEAD TO ANYTHING.
ITS CONTINUOUS
WORKOUTS, AND HOW
THAT GOES DEPENDS ON
MY MOTIVATION.
COURTESY OF WEIDER HEALTH & FITNESS

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An early By the time I was winning
version Olympias, I had already
of a pose
been training for so long.
he would
transform
No overnight sensation
into a here. That was always my
classic. approachtake your time
and do a good job. Pay
attention to details. Over
Zanes time, by taking a lot of
attention to photographs, I got to see
details was what was what. And when
a driving I went onstage, I already
force in
knew what I looked like
how he
trained.
because I saw it in
photographs. At a show,
nobody asks you how big
your arms are. What do they
do? They look at you. In any
scientific experiment, if you
want to be successful, you
have to cut out extraneous
BOB GARDNER/COURTESY OF WEIDER HEALTH & FITNESS
variables. Get things out of

there that dont matter. Dont
waste your time looking at
measurements. Thats what
I did. I concentrated only on
what I looked like.
Would this also apply

to the exercises you do?
Meaning, get rid of
the exercises that are
extraneous and make
sure every movement
you do serves a specific
purpose?
Yes, as my overall purpose.
38 FLEX | MARCH 17
I TRAIN
FEARLESSLY
TO CARVE THE BODY I WANT
KEVIN ROY
WILDLAND FIREFIGHTER
@k_roy_bodybuilder
Read Kevins story at
MUSCLETECH.COM
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ZELLER/FITNESS PUBLICATIONS, INC./COURTESY OF WEIDER HEALTH & FITNESS

double
biceps
pose was
proportion
at its best.
With the
Master
Blaster, Joe
Weider.
But actually, when I do each So if youre not

exercise, my purpose and getting a good pump,
my goal is to get a good whats usually the
pump on every set. And culprit? Exercise form?
if I dont, somethings wrong. Form is always a culprit, but
Get a good pump in the what you eat before your
area I want itthat was the workout is also important.
whole thing. Thats not If youre on a low-carb diet
something I had to think in the final stages before a
about; thats just something competition, for example,
I did because I had been its hard to get a pump. You
doing it so long and practicing need some carbs before
it. It was just habit. your workout to get a pump.
40 FLEX | MARCH
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So I always looked at that. purpose. Theres no talking,
I looked at everything. no noise. Come 9 a.m., all the
I was pretty well-adjusted. loudmouths come in. Id be
When I got to the gym, it leaving then. So that was my
always worked. goal: Get there when theres
no distractions, and take
What were those advantage of that. If
training sessions like? someone comes in when
When I would be in the gym, youre training and starts
I never wanted to talk to asking you questions, your
anyone during a workout, workouts already gone. Just
especially if I was training because you rest between
for something, because sets or between exercises
thats a distraction. In my doesnt mean you should
training, my purpose was break your focus. What I
always to go to the gym always did in my training
when there was hardly was stretch between sets.
anybody there. Or if there After every set, I would
were people there, theyre stretch for 15 seconds, and
very serious people. Like then go into the next set.
Golds Gym in the late 60s,
early 70s. If you go to the So the stretching
gym at 6:30 or 7 in the between sets helps
morning, the people there you stay engaged?
are serious about their That, plus it keeps you
workouts and are there for a warmed up.
With wife
Christine
and Arnold
Schwar-
zenegger
at the
1970 Mr.
Universe.
Repping
out leg
curls
under the
watchful
eye of
Weider.
42 FLEX | MARCH 17
I DUG DOWN DEEP TO
SURPASS
EVERY OBSTACLE
SHANE DYCK
FORMER C5 QUADRIPLEGIC
@shaned10
Read Shanes story at
MUSCLETECH.COM
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Consistency is obviously
critical for success on
any program. What does
consistency mean to you?
To me, being consistent
means being on a program
and following it. This whole
concept of changing your
routine every month to
something entirely different
the problem with that is you
never get to be good at
anything. If you want to get
good at something, you have
to do it a lot. The basis of
learning is repetition. Do it
over and over and over
again. Thats what you do in
the gym; were educating the
muscles by doing a lot of
sets and reps.
The way I see it, there
are really two kinds of
bodybuilding. One is get
big fast and the other is
training for longevityand
theyre just the opposite.
Get big fast is what a lot of
young people do, where they
do anything it takes to get
that way. Usually that kind of
bodybuilding is short-lived,
because theyre not
motivated to stick with it.
Training for longevity is
where you basically commit
to doing it for the rest of
your life. And in the course
of doing that, your goals and
the way you train is going to
change over time. Thats
part of growing up. Ive
experienced both ways.
A lot of people have

trouble staying motivated
enough to make that
commitment to keep
The body
training. What motivation that won
advice can you offer? three
Motivation is based on two straight Mr.
things. When you start out, Olympias
its a different kind of (1977-79).
motivation. Most people
start working out because Zanes
they dont like where theyre popularity
at and they want to improve. reached
Its called deficiency around the
motivation. Thats good globe in his
CHRIS LUND; CHRISTINE Z ANE (2)
motivation to start with. heyday.

Then, after you do it for a
while and youve made
improvement, now youre
motivated to keep going
because you want even more
improvement. Thats the best
kind of motivation if youre
going to keep doing thisto
44 FLEX | MARCH 17
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46 FLEX | MARCH 17
TO STAY ON TOP I HAVE TO BE
BIGGER &
STRONGER
THAN THE REST
VERNON DAVIS
CHAMPION ALL-PRO TIGHT END, WASHINGTON
@vernondavis85
Read Vernons story at
MUSCLETECH.COM
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Showing
get rewarded for what great form
youre doing. Give yourself a in Olympic
reward, and I dont mean weight-
eating junk food or doing lifting.
something thats contrary to
your goals. Reward yourself
in a positive way. Aesthetic
One way I was able to perfection
stay motivated all those in his day,
Zanes
years was through the
body of
seasonal training approach I work still
mentioned before. Every reigns as
year I would come back in the ideal
the springtime with a new physique
look, because I had worked for many of
on my weak points harder, todays iron
and now theyre in better athletes.
relation to the whole body.
So focusing on your
weak points helped you
stay motivated?
The thing is to always have
goals. Set sensible goals and
ZELLER/FITNESS PUBLICATIONS, INC./COURTESY OF WEIDER HEALTH & FITNESS

work hard at reaching them.
FITNE
But dont sacrifice yourself to
your goals to the point where
you cant be happy in the In his book The Workouts: Personal Training Diaries, Frank Zane chronicled a workout he performed
moment. Because if youre the morning of Sept. 9, 1977, which at the time he called his best back, biceps, forearms training yet.
always striving for something
you dont have, what does
EXERCISE SETS REPS EXERCISE SETS REPS
that say about right now?
Try to have both. I know BACK Low Incline Dumbbell Curl 3 10
thats not easy. I remember Front Pulldown 3 10 Preacher Cable Curl 3 10
when I was training hard all
those years, I would have Bentover Barbell Row 3 10 Alternate Dumbbell Curl 3 8
these great photos from One-arm Dumbbell Row 3 10 FOREARMS
Artie Zeller, and I would look
Low Cable Row 3 10 Barbell Reverse Curl 3 10
at them and always think,
I still need this, I got to do Pulldown Behind Neck 3 10 Wrist Curl 3 15
that and so on. I never Stiff-arm Pulldown 3 10 ABS
found anything that good
with them. And now when BICEPS Roman Chair Situp - 200
I look at the same photos, I Dumbbell 3 10,8,8 Seated Twist - 100
think, Wow, how was I able Concentration Curl Crunches - 100
to do that? Its all a matter
of perspective.
48 FLEX | MARCH 17
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8
You wa
lilike
ike
want
e the
ant bis
these?
ese e?
bis
This
Thi is si
simple
impp
twist
twi ist o
on nc
curls s
can ma make
ake a
allll
the ed difference
ifference e
between
b etwe een
success
succe ess and
a
failure.
fa ailuree.
1 SET st
Mr. O reveals the truth about
how the worlds top
The 212 Olympia champ
advises readers
Shawn Rhoden on running his
own show, the two body
ALL THE HOT
TOPICS IN
BODYBUILDING
& FITNESS
The Austrian Oak turned
formerly weak calves into a
PAVEL Y THJALL
bodybuilders really get along on supporting the fight parts that Big Ramy wished strength by training them like
(or dont) offstage. against cancer. grew faster, and more. this. Now you can, too!
PAGE 54 PAGE 56 PAGE 60 PAGE 62
FLEXONLINE.COM 53
1ST SET ASK THE CHAMP BY PHIL HEATH
SIX-TIME MR. OLYMPIA (201116)
PACK LEADER
COMPETITIVE TENSION IN THE OPEN PRO RANKS
As Mr. O, do you
feel a responsibility
to be a leader with
the other athletes
in the open division?
You know, it doesnt turn
out to work that way. Im
not sure why. It might be
because when were onstage
competing, its all out.
Whatever it takes to get to
the guy whos aheadtrash-
talking, whatever it isits
game on. The Olympia stage
doesnt need for everybody
to see eye to eye. So maybe
that intensity on the stage
affects the way we relate to
one another offstage.
Do the open pros

tend to get along
with one another, or is
there a lot of tension?
Sure, we get along fine.
We travel together, and we
spend a lot of time together,
but Id say theres closer,
more genuine camaraderie
in the 212 class than in the
open group. In the open
class, were competing on
many levelsfor the title,
for the limited sponsorships
available. I come from
team sports, so Im used
to hanging out with a group.
Ive always had fun on the
tourseven before I was
Mr. O, I was the one trying
to get the others to have
some fun. Theres also
the common experience
that tends to bond us
people who compete are
in a better place to
understand one another.
2017 NPC PHIL HEATH FIT EXPO Iron aficionados hoping to catch a glimpse of
Mr. Olympia Phil Heath on a stage other than the one at Orleans Arena in Las Vegas can drop by the
Arlington Convention Center on April 29 to see Mr. O guest posing at the 2017 NPC Phil Heath Fit Expo.
PAVEL Y THJALL
Promoted by Heath and Ed and Betty Pariso, this national qualifier event in Arlington, TX, will include
mens and womens bodybuilding, fitness, figure, bikini, and mens and womens physique competitions
for open, masters, novice, and teen competitors with a 2017 NPC membership.
54 FLEX | MARCH 17
1ST SET ASK
SK THE CHAMP
CH
H BY FLEX LEWIS, FIVE-TIME
OLYMPIA 212 SHOWDOWN WINNER
What advice do you have for an

amateur with some wins under
his belt who is encountering
a lot of negativity online?
Its a good question because it
is so relevant now. I will share
the advice someone shared with
me when I first came to this
country. I was a young kid thrown
into the lions den of Internet talk.
This person said to me, Whos
the champion? I said, Ronnie
Coleman. He said, Does Ronnie
Coleman get shit? Yes, I said,
he does. Then who are you to
worry about it? If theyre talking
shit about you, it means youre
on the radar. The lesson being, I
guess, you learn to take it because
champions dont let it stop them.
Keep doing what you have to do
let your haters become your fans.
How did you vote

on Brexit?
Honestly, I dont know enough to
comment or have a vote for one
side or the other, but I do know
that because Wales is a poorer
regionnot as well off as England,
Im sayingthey were getting
financial aid, and that is going to
stop now. Wales voted for Brexit,
and then I think they regretted it
very soon after. The truth is, were
sailing into uncharted waters.
#FLEXONCANCER
Five-time 212 O champ
Flex Lewis is a frequent
supporter of efforts to bring
an end to cancer, so its
no surprise that he joined
the Movember causean
effort to raise awareness
of mens health issues
such as prostate cancer
by not shaving during the
month of November. True
to form, Lewis turned it into
a competition and a fund-
raiser, with the winners for
STAND TALL
Best Groomed Beard and
Best Overall Beard winning
goods from BSN and
6 Hub Wales. (You can
go to instagram.com/p
PAVEL Y THJALL
BRUSHING OFF THE NEGATIVE, /BNXvYsDAjn1/ to see what

Lewis looked like with 30
AVOIDING POLITICS, AND SUPPORTING days of facial hair growth.)
THE FIGHT AGAINST CANCER
56 FLEX | MARCH 17
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1ST SET ASK MERLIN BY ERIC MERLIN BROSER
ASK MERLIN
I am a college student groupings, levels of volume fatigue. While this will certainly
with a schedule that per individual muscles, and days improve leverage by strongly
allows me to get to the of stimulation versus recovery. engaging the forearm flexors, it
gym up to five days Below is what a three-week will also reduce the work put in
per week. However, I know program might look like. by the target muscleyour biceps.
that more is not always What you actually need to do
better and that training I really want to build is cock your wrists backward
needs to be balanced with my biceps, but during curls in order to effectively
rest, or else growth will whenever I am doing eliminate the forearm flexors from
not occur. What kind of curls and really the movement (by putting them in
body-part split would you pushing myself, my a mechanically weak position).
recommend for me? forearms get pumped up This will then force the biceps to
like crazy, but my bisnot become the main elbow flexor
You are absolutely right when you so much. What can I do? during all curling exercises. You
say that more is not always better may need to reduce your curling
and mention the need for ample This is a common problem, as poundage initially; however, in
rest. What I will suggest in your most lifters initiate biceps time, you should be able to return
case is something I call a rotating exercises by curling the wrists to your normal weights but with
split. During Week 1 you will inward, especially when nearing far bigger biceps to show for it!
train five days per week; during
Week 2 you will hit the weights
four days per week; and in Week 3
you will work out only three days.
Then, after Week 3 is complete,
you begin the rotation again.
This type of plan is extremely
effective for adding muscle mass,
as it allows for varied body-part
WEEK 1
Monday Chest, calves
Tuesday Lats, abs
Wednesday Quads, hams
Friday Shoulders,
traps, calves
Saturday Biceps, triceps,
abs
WEEK 2
Monday Chest, front and
side delts, calves
Tuesday Lats, rear delts,
traps, abs
Thursday Quads, hams,
calves
Friday Biceps, triceps,
abs
WEEK 3
Monday Chest, lats,
traps, abs
Wednesday Quads, hams,
calves
Friday Shoulders,
KEVIN HORTON
biceps, triceps,
abs
ASK If you have something you would like to ask Merlin, send him an e-mail
MERLIN at bodyfx2@aol.com.
58 FLEX | MARCH 17
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1ST SET RETRO ATHLETE BY GREG MERRITT
ARNOLD THE AUSTRIAN OAK TURNED HIS

GREATEST WEAKNESS INTO A STRENGTH
SCHWARZENEGGER
ARNOLDS CALF ROUTINE

EXERCISE SETS REPS
Donkey Calf Raise 5-6 15-20
Standing Calf Raise 56 1020
Seated Calf Raise 45 1015
ZELLER/FITNESS PUBLICATIONS INC./COURTESY OF WEIDER HEALTH AND FITNESS

ARNOLD ON
CALF TRAINING
To develop your calves to their
potential, you must take each rep
through a complete range of motion.
The goal is to use the heaviest
Arnolds calves were even and work and work for them. possible weight that still allows you
more fantastic than his biceps In amateur contests they were to use a full range of motion.
or his pecs. Bear with me here. his greatest weakness. But in Sometimes, Id hold the top of
I know how stupendous his 1969 he visited his idol, Reg Park, reps and squeeze for four seconds.
arms and chest were when who taught him how to assault After I couldnt do any more full-
he won seven Olympias. Fans calves with a heavy barrage. range reps, Id do short, quick reps.
may not have even noticed his From walking, calves are used
lower legs, and they dont appear to lots of light, low-intensity
in most iconic photos. But his work with small ranges of F L E X FAC T
calves were superbhuge,
separated, and finely detailed.
motion, so to make them grow
you need to continually go IN 1973, ARNOLD
Theres that shot in Pumping Iron heavier and harder, Arnold APPEARED ON THE
of him tensing the right one,
and it looks like tectonic plates
says. After one year of this toil
six days a week, his calves MATCHMAKING
shifting beneath the skin. But
what makes his gastrocnemii
had expanded two inches.
And they kept growing from
GAME SHOW
special is that he had to work a weakness to a strength. THE DATING GAME.
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Dont let travel
interfere
with great
workouts like
this. Neil Hill
helps you stay
on track.
LIFT
Its here: a training
method that you
simply must jump on!
PAGE 68
Whether its chest

and back, biceps and
triceps, or quads
and hams, pairing up
opposing body parts
can give you the best
of both worlds.
PAGE 70
Abs take center

stage, but tight sides
PAVEL Y THJALL
(obliques) complement
TRAINING TIPS TO POWER UP YOUR WORKOUTS your middle.

PAGE 80
FLEXONLINE.COM 67
LIFT LAB TO GYM BY BRYAN HAYCOCK, PH.D.
JUMP
HYPOTHESIS
Plyometrics are a popular plyometric training sessions
training modality among athletes per week. Controls performed
looking for greater agility. the normal training routine but
ON IT!
Plyometrics are known to did not include the plyometrics.
improve vertical jump height
and various other functional FINDINGS
abilities important for sport Plyometric training induced
performance. The adaptive remarkable improvements in
changes include increased lower-extremity power and
PLYOMETRICS FOR neural drive to the agonist maximal knee extensor strength.
LOWER-BODY muscles, changes in the muscle
activation and/or coordination CONCLUSION
STRENGTH AND POWER strategies, changes in the High-impact plyometric training
mechanical characteristics of can be incorporated into
the muscle-tendon complex of existing routines to support
the calf muscles, changes in gains in lower-body strength
muscle size and/or architecture, and power.
and changes in single-fiber
mechanics. These benefits APPLICATION
should provide a good training Plateaus are an unavoidable
stimulus for increased lower- hurdle. Incorporating
body strength and power. plyometrics now and then may
be an effective way to bust
RESEARCH through them. Boredom is
Hungarian researchers tested another issue that is greatly
the effects of a short-term improved by mixing things up,
PAVEL Y THJALL
plyometric program using and plyometrics is a fun change

soccer players. In addition to of pace. When including
their normal training routine, plyometrics, put them in on
the workouts included two your light days for legs.
68 FLEX | MARCH 17
LIFT TRAINING STYLES
DOUBLE-TEAMING
ANTAGONISTIC WORKOUTS PAIR UP OPPOSING BODY PARTS
Ali versus Frazier, Batman that brings out the best in two rare pairing today. Many trainers
versus the Joker, Apple versus opposing forces. divide their body into six
Samsungfierce rivalries bring workouts, so its a given theyll hit
out the best in both combatants. OPPOSITES ATTRACT chest and back on separate days.
And sometimes antagonists can Arnold no-last-name-necessary Today, the most common
join together to double their blasted chest and back together antagonistic combo is biceps and
effectiveness. Think Magic in the 70s when he was annually triceps. Charles Glass favors this,
Johnson and Larry Bird on the expanding his Olympia trophy so his Jedi knights, including
Dream Team. Your physique is an collection. He liked pumping up Dexter Jackson and Shawn
amalgamation of antagonists, the two sides together, and, Rhoden, will alternate a biceps
triceps on one side, biceps on the frequently, he superset them, exercise with a triceps exercise,
other. By training them in pairs, combining bench presses with going back and forth like that on
alternating exercises or sets, you pullups and incline presses with arm day, keeping both muscles
can achieve a synergistic effect T-bar rows. Chest and back is a pumped and stretched. To boost
70 FLEX | MARCH 17
BY GREG MERRITT
ANTAGONIST BASICS
Train a body part with its antagonist, alternating exercises or sets.
When one muscle is contracting, its opposite is stretching.
Supersetting antagonists is especially effective.
If a body part doesnt have a true antagonist, focus on
ZELLER/ FITNESS PUBLICATIONS, INC./COURTESY OF WEIDER HEALTH & FITNESS
opposing movements.
intensity, theyll superset are not precise antagonists.

biceps and triceps exercises, However, it still makes sense to
alternating after each set. If it pair pushing motions for chest
works for Arnold, Jackson, and with rowing motions for back,
Rhoden, antagonistic is a since these are opposing
workout split you need to try. actions. Likewise, flying motions
Antagonistic muscles oppose can be teamed with rear
the actions of each other. When laterals. Deltoids also have no
your quadriceps contract, your true antagonists. However, you
hamstrings relax and stretch, can combine overhead pushing
and when your hams contract, movements, like dumbbell
its your quads that are taking it shoulder presses, with
easy and elongating. Quads/ overhead pulling movements,
hams and biceps/triceps are like front pulldowns. Abs can
true antagonists, because they be coupled with lower back.
share single hinge joints. Due to For calves, do at least some
the ball-and-socket joints of work for the tibialis at the front
your shoulders, pecs and lats of your lower legs.
ANTAGONIST TIP SHEET

When possible, pair an exercise with its closest
counterpart, such as barbell rows with barbell
bench presses.
Also when possible, choose exercises that allow
you to work both sides with the same equipment
and/or weight.
Not every exercise has a good counterpart.
Deadlifts, lunges, and shrugs dont.
You dont have to train your entire body this way.
Experiment with specific workouts.
ALEX ARDENTI
72 FLEX | MARCH 17
PAIR UP lunges for quads/hams, which
There are several reasons to go work both sides.
antagonistic. First, working two The last reason to go
sides together keeps both warm antagonistic is to conserve time.
and stretched. Second, it boosts Lets say you currently divide
the pump by driving more blood your physique into six workouts.
into one via its neighbor. Youve Our sample routine has four
never experienced a maximum sessions. So you can take three
arm blowup until youve superset days off each week, or you can
bis with tris. Thirdly, it forces cycle through your body more
you to think of your physique as quickly by going four on, one off.
more of a unified whole and less The reason many people balk at
as a collection of parts. If you this is the increased workout
hit chest with back or have a volume. However, the genius
width day in which you combine of antagonistic training is that
shoulders with pulldowns, youll you can use your rest periods
feel a synergy by doing a move- to work one body part while
ment with its opposite. And you the other recovers. Our sample
can better incorporate exercises chest and back thickness
like pullovers for chest/back and routine has 28 sets, but any of
ANTAGONIST
FOUR-PART
ROUTINE
EXERCISE SETS REPS
QUADRICEPS/HAMSTRINGS
Leg Extension 4 15
Lying Leg Curl 4 15
Leg Press 4 1012
Stiff-leg Deadlift 4 15
Hack Squat 4 1012
Seated Leg Curl 4 1012
Walking Lunge 3 30
CHEST/BACK THICKNESS
Barbell 4 8-12
Bench Press
Barbell Row 4 812
Dumbbell 4 10-12
Incline Press
Dumbbell 4 10-12
Incline Row
Dip 3 1015
Low-cable Row 3 1012
Machine Flye 3 1015
Machine 3 10-15
Rear Lateral
SHOULDERS/BACK WIDTH
Seated 4 8-12
Military Press
Pullup 4 815
Wide-grip 4 10-12
Upright Row
Front Pulldown 4 1012
Dumbbell 4 1015
Side Lateral
Cable Front Raise 3 1015
Dumbbell Shrug 4 1015
ZELLER/ FITNESS PUBLICATIONS, INC./COURTESY OF WEIDER HEALTH & FITNESS

TRICEPS/BICEPS
Lying Triceps 4 1012
Extension
EZ-bar Curl 4 1012
Two-dumbbell 4 1012
Extension
Two-dumbbell 4 1012
Curl
Pushdown 4 1215
Cable Curl 4 1215
those front/back exercise pairings

can be combined without stopping.
Your chest will be recuperating as
you grind through dumbbell rows
facedown on an incline bench,
just as your back will be chilling
when you flip around and pump
out dumbbell inclines. Antagonistic
training gives you the ability to do
more work in less time.
74 FLEX | MARCH 17
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LIFT NEIL YODA HILL BY NEIL HILL
ROAD
WARRIOR
TIPS FOR TRAINING
WHILE TRAVELING
The official bodybuilding calendar

will kick off again in March, and as
travel commences across the globe
for many people, including myself as
I head to various bodybuilding shows
and expos, it is very important to
have a pre-planned attack for training.
If 212 Olympia champ and Y3T athlete
Flex Lewis can keep on top of his
workouts while traveling the world
each year during his prep, so can you!
PLAN AHEAD
Find out where the gyms are at the
destination youre heading to.
See if they have a website where
you can see what equipment they
have; if they dont, you can either call or
e-mail ahead. If the gym isnt suitable,
you have time to look for other places
to train rather than wait to find out.
ADAPT YOUR
WORKOUTS
If you feel that the gym youre training
in is limitedwhich can often be the
case with a hotel fitness centertry
adapting your workouts to make them
more intensive in other ways. For SAMPLE WEEK 2
instance, if the weight isnt heavy
enough, do the following things to
Y3T BACK AND
achieve the levels of intensity required: CHEST WORKOUT
Extra-slow eccentric reps
Reduce rest periods EXERCISE SETS REPS
Increase rep ranges (i.e., opting CHEST
for a Week 2 or Week 3style Y3T Incline Dumbbell Press 3 1418
workout) workout on the face of it will Incline Dumbbell Flye 3 14-18
Hold and squeeze the isometric actually really challenge the muscle Flat Dumbbell Press 3 14-18
contraction position longer fibers youre training, due to the
specific application of the Flat Dumbbell Flye 3 14-18
FOLLOW THE RULES exercises. BACK
There is nothing wrong with using Lat Pulldown 3 18
only machines or only free weights SOMETHING IS (medium grip)
if that is all that is available. Dont BETTER THAN Lying Back Pulldown 4 18
get caught up in thinking that because NOTHING (medium grip)
you cant squat, it isnt worth training Dont ever get into the mindset Lat Pulldown 3 18
legsthats not true. The basic rules that because you cannot do (narrow grip)
of training are: what you feel to be the perfect Barbell Bentover Row 4 18
Intensity workout, theres no point in training.
Time under tension Even if you are reduced to doing NOTES: Rest periods of 90 seconds
Overload body-weight exercises, do that between sets; tempo: three-second
CHARLES LOW THIAN
Sometimes the best workouts are rather than nothing! negatives with one- to two-second
isometric contractions. All of these
achieved with minimal equipment, The reality is that youre always
key points ultimately equate to big
provided the application of the training going to have to juggle things and changes taking place.
session is correct and you use the make sacrifices to get the results
prescribed tempo. youre chasing. Keep focused on
What looks like a very basic what youre trying to achieve.
76 FLEX | MARCH 17
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LIFT ON TRIAL BY BRYAN HAYCOCK, PH.DC
SHOULD
and at worst, inferior
f to traditional
training.
EVIDENCE
YOU
A study performed at Edith
READ THIS BEFORE Cowan University in Australia
YOU DITCH TRADITIONAL Compared cluster training and
traditional strength training and
METHODS found traditional training to be
CLUSTER?
more effective at increasing
maximum strength.
A recent study published in
the European Journal of Applied
Physiology demonstrated that
cluster sets that permit higher-
OPENING ARGUMENTS of more weight should produce a volume loads offer no benefits
Defense Traditionally, exercise more potent strength stimulus. over traditional sets for the
repetitions are completed in a development of maximal strength.
continuous manner during each Prosecution There is a lack of
set. Momentary muscular failure evidence that stopping in the VERDICT
generally signals the end of the middle of a set to rest will lead to Traditional training methods
set. The inclusion of interset rest greater strength gains than edge out cluster training for
periods is known as cluster traditional sets. It may be that developing maximum strength.
training and is an effective way including interset rest periods
to increase the number of reps effectively reduces the overall
that can be completed during a intensity of the set. If intensity
set before momentary muscular
failure occurs. Additionally, it
is related to the strength stimulus,
then one should expect cluster SENTENCING
allows more weight to be used for training to be at best, no more Cluster training is an
a given number of reps. The use effective than traditional training, interesting concept and may
have a place in a bodybuilders
tool bag. At this time, however,
it is premature to claim that
it has any benefits over
traditional training methods.
I have seen lifters use cluster
training periodically to hit a
certain number of reps with a
weight theyve been struggling
with. Outside of its utility in
stretching out a set, it should
not be looked at as a superior
training method.
CHRIS LUND
78 FLEX | MARCH 17
For all but the foolhardy, pain is assiduously avoided. But the rare few understand that
while pain punishes, it also teaches. Thats why some of us embrace it. Maybe thats
why the world thinks were crazy. Maybe we are. We do not cower under the merciless
tutelage of the iron. We thrive. Through pain, we gain clarity; we learn to channel
rage. This is the lesson of the iron. Understand this and anything becomes possible.
youtube.com/animalpak | @animalpak | info@animalpak.com | 800.872.0101 | www.animalpak.com

LIFT CROSSHAIRS BY BRIAN HAYCOCK PH.D.
IRON OBLIQUES
WORKOUT
EXERCISE SETS REPS
Side Bend 3 1215
Side Plank 3 30 seconds
Alternating Crunch 3 12-15
Classic physique pro Stan McQuay

knows the importance of training
his obliques for the contest stage.
your head. Then while keeping

the shoulders square and back
straight, bend to the right as far
as you can, then return to a fully
upright position.
SIDE DISH
ALTERNATIVES
Side bend using low cable,
side plank.
FORM AND FUNCTION

The external obliques are at the
BUILD A SOLID The obliques are a critical side of the torso and span the
component of the abdominal area between the abdominals and
SET OF OBLIQUES muscle group. A great exercise the serratus anterior at the upper
PAVEL Y THJALL; PER BERNAL
TO GIVE YOUR for developing the obliques is portion and the lats as you move
MIDSECTION THAT side bends with a dumbbell. To down to the hip. The ribs 5-12 are
perform this exercise, stand with the origin of the obliques. The
MAGIC TOUCH feet a little less than shoulder- insertion is the iliac crest and
width apart. Hold a dumbbell in down along the pubic tubercle.
your right hand at your side with The function of the obliques is
palm facing your body. Place your lateral flexion and contralateral
free hand on your hip or behind rotation of the torso.
80 FLEX | MARCH 17
92
If you havent
incorporated
avocados into
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diet, its time
to add in
this serious
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FOOD & SUPP

SUPPS
NUTRITION TIPS TO FUEL TRAINING AND GROWTH
Chorizo, the sinfully delicious Gut-check time. (You know Chick-fil-A sure knows You spend valuable time
Latin sausage most of us we couldnt resist!) Tending how to serve up our favorite training in the gym, so go
HER A FOOD/AL AMY
get in our breakfast burritos, to the beneficial bacteria fowl. But theres healthier for gold with Nitro-Tech 100%
now made into a great populations in your gut can fare than their classic chicken Whey Gold to help you
muscle-building dishand as improve your health and help sandwich to eat at the achieve your sports and
tasty as ever. We promise! your physique endeavors. Southern fast-food stalwart. physique goals.
FLEXONLINE.COM 87
FOOD & SUPPS DUDE FOOD BY NICK MASSIE
SWEET ET
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ORIZO
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ASH
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H EGGS NO TIME
AND GUAC TO COOK?

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5 oz chorizo o iceage
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sweet
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diced
2 cups diced
onions
2 eggs
e
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Kos
Ground
black
pepper
5 tbsp
60 seco
second
Guacamole
Guacamol
60 sec.
Guacamole
4 medium
avocados,
halved, skin
removed
yellow
onion, diced
bunch
cilantro,
roughly Calories
755
chopped
Juice of
1 lime
1 garlic clove, Protein
35g
minced or
smashed
into a paste
1 jalapeo, Carbs DIRECTIONS
diced
Kosher salt
Ground
black
54g For Guacamole
Gu
Combine all ingredients in a large
bowl and smash. Season with salt and
sweet potatoes and onions. Season
with salt and pepper and cover for
23 minutes. Stir and continue to
Fat pepper to your liking. cook, lid off, until sweet potatoes
pepper
46g
have a crisp crust
ust and a tender
For Sweet Chorizo Hash center. Reduce heat. In a separate
Add chorizo to a saut pan for 3 pan, scramble or fry 2 eggs. Top hash
minutes over medium-high heat. Add with eggs and guacamole.
PHOTO BY BRIAN KLUTCH
88 FLEX | MARCH 17 FOOD & PROP ST YLING BY SUSAN OT TAVIANO
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FOOD & SUPPS ASK THE R.D. BY JIM WHITE, R.D.
GUT Keep your

gastrointestinal
tract functioning
CHECK
properly with
both probiotics
and prebiotics
to maintain
overall health.
TENDING TO THE
BENEFICIAL BACTERIA
POPULATIONS IN YOUR
GUT CAN IMPROVE
YOUR HEALTH
Ive been
hearing about
how bacteria
can help us. How
can I make sure
Ive got the good
stomach bugs?
Studies on the bacterial
populations that live in our
gastrointestinal tract have
exploded in the past few years.
These masses of germswhich
are estimated to be at least three
times more populous than your
own human cellsare called
your microbiome, and they have
been found to influence
everything from mental health
and metabolism to the immune
system and heart health.
One key to keeping them on
your side and not turning into an
unruly mob of harmful bacteria
is to continuously add in more
good guys to keep the baddies in
check. And that means you should
be getting plenty of foods that
feature probiotics. Load up on
naturally fermented foods like live
culture yogurt, kefir, sauerkraut,
kombucha, kimchi, etc.
Our GI tract should naturally be getting these nutrients, youll start amounts of a type of plant
more acidic, but factors such as to see deficiencies and decreases fiber called oligosaccharides
substances in our water, poor in your overall health. that we cant digest, but our
food choices, antibiotics, or other Another way to help those gut bacteria loves.
drugs can make it shift to a more beneficial bugs help you is by
R ADIUS IMAGES/AL AMY
alkaline environment, which is feeding them what they thrive on:

ABOUT THE R.D.
not hospitable for the good prebiotics. Foods that do this are Jim White, R.D., A.C.S.M., is a
bacteria. The acidic environment typically woody and dense raw spokesperson for the Academy of
is essential for breaking down vegetables like asparagus, onion, Nutrition and Dietetics and owner
foods into the nutrients your body garlic, leeks, jicama, and kale of Jim White Fitness & Nutrition
needs to absorb. If youre not stems because they have high Studios in Virginia.
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Use avocados in place of fatty ingredients like

butter, sour cream, margarine, cheese, or
mayo, and butter and oil in baked goods, to Supermarkets usually
provide healthy fats and fiber. Plus, their high sell two types:
water content makes baked goods soft California and Florida.
and chewy. Use a one-to-one Two tablespoons of
replacement when California avocado
substituting. contain 4.6 grams of fat
and 50 calories. The
same portion of a Florida
avocado has 3 grams
of fat and 36 calories.
AVOCADO
SMOOTHIE
INGREDIENTS
avocado
14 oz almond milk
12 scoops protein
powder
cup ice
Pinch sea salt
1 tbsp maple
GREEN GIANT
syrup
2 tsp cacao
powder
DIRECTIONS
Add all ingredients
to a blender and
IF YOU HAVENT INCORPORATED AVOCADOS process until
smooth. Serve
INTO YOUR TRAINING DIET, ITS TIME TO ADD IN immediately.
THIS SERIOUS SUPERFOOD
Lovers of avocados may anti-inflammatory response, nutrient booster that can increase
not realize just how powerful which is beneficial after a grueling the absorption rates of carotenoids
and versatile this veritable strength workout. Think of by up to six times along with
superfood really is. these types of fats as internal boosting the bioavailability of
For starters, says Gabe fire fighters that help put out the vitamins like A, D, E, and K.
Staub, R.D., C.S.S.D., C.S.C.S., bodys fires, or the inflammation When shopping for whole
performance nutritionist and caused by workouts, which can avocados, Staub recommends
specialist in Greensboro, NC, its break down your body. holding the avocado in your hand
a nutrient-dense option that can Avocados also contain and testing its hardness. If it is
be used in a variety of ways. loads of antioxidants that help firm, it will likely take a few days
For athletes trying to maintain fight inflammation and keep to ripen and thus increase its
a high level of daily calories to your muscles and body working flavor. You want to be able to push
meet their performance and optimally after tough training into the skin of the fruit ever so
training demands, avocados are sessions. They contain good slightly. You also want to avoid
an excellent food choice that amounts of beta-carotene, overripened avocados because
doesnt add unwanted saturated cryptoxanthin, lutein, and they will most likely quickly
and trans fat. A one-ounce zeaxanthin, plus 4% of the RDA become brown and lose flavor.
serving (about a quarter of an for vitamins C and E. But where Peel the avocado by cutting into it
avocado or two tablespoons) avocados really shine is their all the way around lengthwise and
ANDRII GORULKO/AL AMY
has roughly 50 calories with ability to increase carotenoid turn the two halves apart. Take a
an average four to six grams of antioxidants from orange-yellow large knife and slam the heel of
fat. The source of fat is primarily plant pigmentsabsorption when the blade into the middle of the
monounsaturated fat, Staub you combine foods like mixed seed, then twist and pull it out. Cut
says, which has been shown greens, kale, spinach, and Swiss into quarters lengthwise, then
to promote a healthy heart and chard with them. Simply add a bit of peel the skin off to preserve all
vascular system and an avocado in your salad to act as a the antioxidant-rich outer flesh.
92 FLEX | MARCH 17
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FOOD & SUPPS FAST-FOOD SHAKEDOWN BY ADAM BIBLE
CHICK-FIL-A
THERES HEALTHIER FARE THAN ITS
CLASSIC (AND DELICIOUS) CHICKEN
SANDWICH TO BE DISCOVERED AT THIS
SOUTHERN FAST-FOOD STALWART
Southern fried chicken

sandwich joint Chick-fil-A has
bucked the burger trend and PRE-WORKOUT PICK
recently transcended its cultlike
status to become a franchise Look for foods with protein for sustained
behemoth. Chick-fil-A hung energy and some carbohydrates to fuel
around the South for years until muscle. Stay away from fatty and calorie-heavy foods.
busting out big time in the mid 90s Grilled Chicken Nuggets and Greek Yogurt Parfait: 12 boneless
after its Eat Mor Chikin ad grilled chicken breast nuggets and seasonings (no sauce) with Greek
campaign became popular. It now yogurt, strawberries, blueberries, and granola
has more than 2,000 locations in
46 states and grabbed the top Calories 370 | Protein 37g | Carbs 30g | Fat 13g
spot for average sales per
restaurant in 2010.
All this success was built on
its classic Chick-fil-A sandwich,
which is made almost the exact
same way as the day it was
conceived in 1964a pressure- POST-WORKOUT PICK
fried chicken breast with two
pickles on a buttered, toasted After an intense workout you need
bun. Its an undeniably great to build your glycogen stores back
chicken sandwich, but at 440 up with carbs and lean protein to
jump-start muscle-tissue repair
calories and almost 20 grams of
and the building of new proteins.
fat, its best to save it (and the
fries, with 400 calories and 24 Grilled Chicken Cool Wrap and
grams of fat) for your cheat day. Superfood Side: Sliced grilled
chicken breast, lettuce, red
Instead, check out the chains
cabbage, carrots, Monterey Jack
newer and healthier fare like the and cheddar cheese, avocado lime
tasty (and ubiquitous) Grilled
Chicken Sandwich or its Grilled
ranch dressing, and flaxseed flat FAST-FOOD
TF
Chicken Cool Wrap, which uses
bread, with broccolini, kale, sour
cherries, nut blend, and maple FATTENERS
heart-healthy flaxseed flat bread vinaigrette dressing Sometimes items that
and boasts only 350 calories, appear harmless can be
Calories 550 | Protein 41g stealthy fat and calorie
with a muscle-happy 37 grams
Carbs 54g | Fat 23g bombs, like this:
of protein. For Paleo or low-carb
adherents, Chick-fil-As Grilled Chick-fil-A Chicken
Chicken Nuggets are a great Sandwich and Medium
Waffle Potato Fries: Fried
choice, with 25 grams of protein
boneless chicken breast,
and only 2 carbs per eight dill pickle chips, buttered
nuggets, and a quick healthy meal bun with potato fries
can be had by ordering the 6
Count Grilled Nuggets Kids Meal, Calories 840 | Protein 33g
Carbs 83g | Fat 43g
which includes a fruit salad and
box of apple juice. To get your
greens, go for the array of hearty
COURTESY OF CHICK-FIL-A
salads that feature antioxidant-

rich ingredients like strawberries
and blueberries, along with
fiber-heavy food like red cabbage
and black beans, all topping at
least 25 grams of protein.
94 FLEX | MARCH 17
Amy Jo
Palmquest
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a mother of 2
Paul Buceta Photography
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96 FLEX | MARCH 17
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THE
X
FACTOR HOW TO CONSTRUCT AN
X-FRAME PHYSIQUE
BY GREG MERRITT
X is bodybuildings ideal shape. Broad shoulders and lats above quads with dramatic outer sweeps and
with a wispy waist in the middle form an hourglass. Its a look thats both classical and modern, and it conveys
both aesthetic advantages and heavy-metal toil. Genetics might give you the ideal framework, but youve still
PER BERNAL
got to build the body. Not everyone can possess a dramatic X-frame, but everyone can enhance their top,
middle, and bottom to maximize their X.
FLEXONLINE.COM 101
was 80s amateur phenom Matt
Mendenhall. He owned the outer-
quad sweep to complement his
capacious shoulders and slender
hips. As leg standards expanded in
the 90s, the term X-frame came
into vogue. When he won his first
three Olympias, Ronnie Colemans
silhouette formed a broad X. And,
in my opinion, Flex Wheeler circa
1993 possessed the greatest
hourglass of all time.
As the name suggests, an
X-frame begins with the skeleton.
If youre blessed with wide
clavicles and narrow hips, youre
starting a 100-yard dash with a
30-yard lead. The same is true of
your muscle attachments. If you
have lats that are neither too high
nor too low and widen from
bottom to top, and if your vastus
lateralis (outer quads) expand
Not everyone
can possess a
dramatic X-frame,
but everyone
can enhance
their top, middle,
and bottom to
maximize their X.
easily, you can fill out ideally. Its

also worth noting that most, but
not all, great X-men have been 5'9"
and over. Shorter bodybuilders
tend to have correspondingly
narrow clavicles, and if theyre
propelled by appropriately large
legs theyll likely have a blockier
look. (The 5'3" Ahmad Ashakanani
is an exception to that clavicle rule,
as was 5'5" Franco Columbu,
although neither is/was exactly
For the longest time, body- X-shaped.)
THE X
buildings ideal shape was a V. Don But dont dwell on what you
Howorth, 1967 IFBB Mr. America, cant change and instead focus on
was just one of the champs what you can. The truth is no one
R ALPH DEHA AN; PAVEL Y THJALL
celebrated for his torsos V-taper. gets a great X without working for
Guys simply didnt have enough it, and everyone can improve
FILES
quad mass to form the inverted V their X, even if theyre originally
at the bottom of an X. By modern shaped more like a 1 or a 0. Lets
standards, even the legs of Arnold break the X-frame components
Schwarzenegger and Sergio Oliva down to the top (shoulder width),
are undersized. The latter is known near top (lat width), middle (waist
foremost for his V-shaped victory and hip slenderness), and bottom
pose. The first prominent X-man (outer quads).
102 FLEX | MARCH 17

TOP
Phil Heath has narrow clavicles.
Theyre so slim his critics used to
claim hed never own a Sandow.
parallel to the floor. Alternately,
you can do dumbbell upright rows
with your arms at your sides as if
to shrug. Pull your elbows up and
out while keeping the dumbbells
brushing against you. Both of
SHOULDER-
WIDTH ROUTINE
EXERCISE
Dumbbell Lateral Raise
SETS
4
REPS
1015
He now has a sextet of Sandows, these exercises will work the
and before hes done he may have medial delts with the trapezius, but Wide-grip Upright Row 4 1012
more Olympia wins than anyone by doing them after side laterals
Seated Dumbbell Press 4 1012
ever. Nothing about his skeleton you should be able to focus
has changed. What changed more on your delts. With the top Machine Rear Lateral 4 1015
was the muscle he packed on side laterals, lower the (light) Dumbbell Top Lateral 2 2030
that foundation. Specifically, he dumbbells only halfway to Raise
expanded the size of his delts, maintain continuous tension.
thus widening his shoulders by
adding fleshy extensions to the
ends of his clavicles.
The key to this is targeting your
medial deltoids. Work your middle
delt heads first when your strength
NEAR
Without sweeping lats to accompany
and energy are greatest, and do EXERCISE SETS REPS
your wide shoulders, your upper body
at least two exercises for this area. will resemble a T and not a V. Like your Stiff-arm 4 1215
TOP
Our sample shoulder-width shoulders, your back is a complex Pulldown
routine starts with two medial delt body part that should be worked with
exercisesdumbbell side laterals a plethora of exercises. But also as Front 4 1015
and wide-grip upright rows--and with shoulders, you need to prioritize width. Do Pulldown
ends with a final high-rep set of top your pulldowns and pullups with a medium-to-wide, T-bar Row 4 812
side laterals to make certain youve overhand grip and go through a full range of motion
on each rep. Many bodybuilders go too heavy on One-arm 3 812
pumped your medials. For the Dumbbell Row
pulldowns to feel their upper lats contracting. Our
upright rows, take a grip thats
routine also includes stiff-arm pulldowns to take One-arm 2 1015
slightly beyond shoulder width your biceps out of the movement and isolate your
and focus on getting your elbows Pulldown
upper, outer lats.
so high that your upper arms are
FLEXONLINE.COM 103
MIDDLE
The great conundrum of
X-frame enhancement is how to
minimize your middle. You cant
do anything to reduce your hip
skeletal structure, which is the
primary component of middle
width. Theres not a lot of muscle
on the outside of the hips, but
whats there is your gluteus
medius. Its primary function is
pulling your legs outward, so
dont do any hip abduction
exercises. This is probably just
telling you to avoid something
youve never done. The more
pertinent question is,Should you
skip free-weight squats and
deadlifts, which can expand the
gluteus mediusa stabilizer in
such exercises. If youre a
physique or classic physique
competitor, the answer is
probably yes. But most
bodybuilders will find the
growth-enhancing benefits of
squats outweigh the downside
of slightly wider hips, because
you cant get big wheels without
getting bigger glutes.
The external obliques lie on
the sides of the abdomen. To
avoid greatly expanding these
muscles, dont do heavy side
bends. On the other hand, dont
fear oblique work. Your biceps,
unfortunately, dont rapidly
expand just because you crank
out a dozen sets of curls once
weekly. So why expect your in. Wear a lifting belt during slenderizing ab workout, but do it
obliques to balloon outward exercises like leg presses, squats, outside the gym, as well, to help
because you do some twisting and barbell rows to prevent your you keep your waist in, and thus
crunches? They grow as slow as waist from stretching outward smaller, at all times.
any other muscle. Include some with your exertion. You also need
moderate- to high-rep oblique to work the ab muscles you dont
work in your ab routine to see, the transverse abdominis.
accentuate these muscles and This is a sheath that lies beneath SLENDERIZING
create a visual frame for your
middle. You dont want a blank
your rectus abdominis and
obliques that functions to keep
AB ROUTINE
canvas at the center of your X, your waist from protruding EXERCISE SETS REPS
so train to grow your abs. outward and pulls your abs
Vacuum 4 2030
Diet and cardio are the most inward. The best way to work it is seconds
important components in to vacuum your abs in as far as
KEVIIN HORTON
slenderizing your waist. Never let possible and hold for at least 20 Cable Woodchop 4 1520
yourself get so smooth that your seconds. You can do this anytime, Rope Crunch 4 1215
abs completely vanish. A blown- standing, sitting, or lying. Weve
Hanging Leg Raise 4 1215
out waist will be hard to pull back included vacuuming in our
104 FLEX | MARCH 17

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THE
UNLIKELY
X-MEN
These five
champs prove
you can achieve
a superb X
despite
structural or
muscle
deficiencies
STEVE KUCLO
He lacks a wispy
waist, but Kuclos
front-lat spread
forms an hourglass
because of his
shoulder and leg
breadth.
FLEX LEWIS
Despite standing
5'5" with narrow
lats, the Welsh
Dragon attained the
best X in the 212s
by accentuating his
delts and outer
quads and keeping
his waist thin.
ED NUNN
Back is his major
BOTTOM
weakness. Still,
Nunn sports a
stellar hourglass
because of his
invisible hips and
curvy legs.
SHAWN RHODEN
No one owns a
better combo of
monster-truck
A broad base to the X is all about you perform any of the remaining wheels and
outer-quad sweep, and the muscles exercises so that they too target svelte waist than
responsible for this are the vastus your outer quads. Flexatron. Though
lateralis, which lie on the outside of his shoulders and
your thighs. Most quad muscles back have long
lagged, he expanded
function together, so youll work
the lateralis with any set of squats, OUTER-QUAD them enough for
a second in the
leg presses, leg extensions, etc., ROUTINE Mr. Olympia.
regardless of your foot position.
However, to target this area, you EXERCISE SETS REPS FLEX WHEELER
need to take a narrow stance on The three-time
Leg Extension (toes in) 4 1215 Olympia runner-up
squatting or pressing exercises
achieved arguably
and angle your toes in on leg Narrow Hack Squat 4 1215
the greatest X of all
extensions. Our sample outer-quad Leg Press 4 1215 time by constructing
routine pre-exhausts the vastus
PER BERNAL
on his relatively
lateralis by frontloading toes-in leg Sissy Squat 3 1520
narrow clavicles.
superset with
extensions and narrow-stance
Walking Lunge 3 30 steps
hack squats. Its optional whether
106 FLEX | MARCH 17

FEAST FISH
BUILD SERIOUS MUSCLE WITH THESE PROTEIN-PACKED,
LOW-CAL FISH DISHES
BY DEVIN ALEXANDER / / / PHOTOGRAPHS BY SAM KAPLAN
FOOD & PROP STYLING BY VICTORIA GRANOF
ON
LINGUINE WITH RED CLAM SEARED

SAUCE & FRESH BASIL AHI WITH
SERVES 1
OLIVE-TOMATO
2 (6.5 oz) cans chopped clams,
drained and rinsed
cup marinara sauce (look for
one as low in calories, sugar,
1. Heat clams and marinara in a small
saucepan over low heat.
2. Bring a large pot of water to boil. Cook
TAPENADE
SERVES 1
linguine according to package directions,
and salt as possible)
omitting any suggested oil. Drain linguine medium Roma or
3 oz whole-wheat linguine
and transfer to a medium shallow bowl. plum tomato, cut into
2 tsp grated Pecorino Romano cheese
4 fresh basil leaves, cut into very 3. Spoon sauce over top. Sprinkle with -inch cubes
thin slivers cheese and basil. 2 tbsp black-olive tapenade
(look for one relatively low
in fat, about 4g per 2 tbsp)
6 oz sashimi-grade
ahi-tuna steak
Olive-oil spray
THE MACROS (propellant-free)
545 37g 75g 10g
CHEFS TIP
Sea salt and freshly ground
CALORIES PROTEIN CARBS FAT black pepper, to taste
Consider a bean pasta
like chickpea or lentil to boost 1. Mixx tomato and tapenade
the protein content. Cook in a small bowl.
it until its al dente or 2. Heat
eat a grill pan over medium-
the pasta will become high
gh heat. Lightly mist both
mushy and taste more sides
des of tuna with spray,
like beans. season
ason with salt and pepper,
andd place in pan. Cook until
tuna
na has medium-brown grill
marks,
arks, 45 to 90 seconds.
Flip
p and repeat. Sear edges
in same fashion, if desired.
3. Transfer
ansfer tuna to plate.
Top
op with tapenade.
THE MACROS
287 53g
CALORIES PROTEIN
2g 6g
CARBS FAT
CHEFS TIP
Get sashimi-grade tuna
if you plan to consume it
raw. Otherwise, cook the
tuna all the way through
or try the tapenade on
fully cooked halibut.
FLEXONLINE.COM 109
CHEFS TIP
Traditional pesto is high in
unsaturated fat, which may
lower inflammation. Another
health perk: Garlic potentially
has anticancer properties,
according to the National
Cancer Institute.
PARCHMENT-
BAKED PESTO
HALIBUT
& VEGGIES
SERVES 1
1 15-inch-square
parchment paper
10 cherry tomatoes, cut in half
1 zucchini, ends trimmed and
cut into -inch-thick rounds
tbsp plus 1 tbsp prepared
pesto sauce
6 oz halibut fillet
Freshly ground black
pepper, to taste
1. Preheat oven to 400F. Place

parchment so half of it sits on
a medium baking sheet.
2. Toss tomatoes and zucchini
with tbsp pesto in a bowl.
Arrange on portion of
parchment on baking sheet,
leaving a substantial portion
bare (opposite seam and
near edges).
3. Place halibut on top of
veggies and brush with
remaining 1 tbsp pesto.
4. Fold parchment over fish CHEFS TIP
and veggies. Starting at one Seed the jalapeo for a
side and working around milder ceviche. Wash your
fish, fold and crimp edges hands after working with
tightly to seal filling; close the pepper: If you touch
parchment completely by your eyes without
tucking final end underneath. washing your hands,
Bake for 20 minutes. they will burn.
5. Carefully open parchment,
SCALLOP CEVICHE
being careful not to get
burned by steam. Fish should
be flaky and tender
throughout and veggies
cooked. Season with pepper.
SERVES 1
NOTE: Dont make this 6 oz sea (jumbo) scallops, rinsed,

recipe too far in advance. patted dry, and quartered
After 5 or 6 hours, the scallops
could start to get mushy. 1. Mix all ingredients in a small bowl.
THE MACROS Refrigerate for at least 20 minutes
3 tbsp freshly squeezed lime juice
362 42g 1 tsp extra-virgin olive oil
(up to a few hours).
CALORIES PROTEIN
1 tsp very finely chopped Fresno chili
pepper (red jalapeo)
15g
g
CARBS
15g
FAT
2 tbsp coarsely chopped fresh THE MACROS
cilantro leaves 230 29g 15g 6g
Sea salt, to taste CALORIES PROTEIN CARBS FAT
cup ( inch) fresh pineapple cubes
FLEXONLINE.COM 111
CHEFS TIP SALMON-ARUGULA
SALAD WITH
If you dont have a zester,
use a peeler to lightly remove
the very outer layer of the
lemon peel. Dont go deep
enough to include the white HEARTS OF PALM
& SUN-DRIED-
(pith). Chop the peel
extremely finely.
TOMATO
VINAIGRETTE
SERVES 1
6 oz salmon fillet (skin
removed)
Olive-oil spray
(propellant-free)
Sea salt and freshly ground
black pepper, to taste
4 cups arugula
cup (-inch-thick) rounds
jarred hearts of palm
cup sun-dried tomatoes
(not oil-packed),
rehydrated if necessary
and cut into thin strips
1 tbsp capers, drained
2 tbsp light sun-dried-tomato
vinaigrette
tbsp freshly squeezed
lemon juice
2 tbsp shaved
Parmesan cheese
1. Mist salmon with spray, then

season with salt and pepper.
2. Heat a small nonstick frying
CRAB-STUFFED SHRIMP
pan over medium-high heat.
Add salmon; cook until lightly
browned, then flip and cook
other side until lightly browned.
Turn heat to low and continue
SERVES 2 cooking, flipping once, until
desired doneness is reached
4 oz canned lump crabmeat, drained to flatten shrimp, making sure not to cut (between slightly and no longer
1 tbsp light mayonnaise all the way through. Run under water to translucent throughout), 2 to 4
1 tsp lemon zest clean; shake dry. Place shrimp side by minutes per side total.
1 tsp very finely chopped Fresno chili side on baking sheet.
pepper (red jalapeo) 3. In a medium bowl, toss arugula,
5. Divide crab mixture among shrimp and hearts of palm, sun-dried
1 tbsp whole-wheat panko breadcrumbs
then form a tight mound on top of each tomatoes, capers, vinaigrette,
8 oz extra-large (2125 count) shrimp
shrimp. Dip each into breadcrumbs, and lemon juice.
Olive-oil spray (propellant-free)
carefully turning it upside down to lightly
coat crab. Return to baking sheet. 4. Transfer salad onto a serving
1. Preheat oven to 475F. Line a baking plate and top with salmon and
sheet with nonstick aluminum foil. 6. Sprinkle any remaining panko evenly Parmesan.
over the tops. Mist tops lightly with
2. Mix crab, mayonnaise, lemon zest,
spray. Bake 7 to 10 minutes, until shrimp
and chili in a small bowl.
is no longer translucent throughout.
3. Spread breadcrumbs on a small plate.
4. Butterfly shrimp: Peel all but the tail and
THE MACROS
the last joint of the shell off each shrimp. 389 42g
CALORIES PROTEIN
On a cutting board, stand shrimp so that
it arches toward the ceiling. Carefully THE MACROS
stretch it from head to tail in a straight
195 35g 3g 4g 11g 19g
line with tail pointing away from you. Cut CARBS FAT
CALORIES PROTEIN CARBS FAT
into it from head to tail, just deep enough
112 FLEX | MARCH 17

CHEFS TIP
Eat wild-caught salmon
if possible. Farmed salmon
is not nearly as healthy
for you, as it may have
more contaminants, and
color is often added.
PART 3
CONTEST
PREP 101
YOU MADE THE DECISION TO
TAKE YOUR PHYSIQUE TO THE
STAGE. HERES YOUR FINAL
FOUR-WEEK PLAN TO UNVEIL
THE GOODS AT SHOWTIME.
BY ERIC MERLIN BROSER
In Parts 1 and 2 of this series, I covered Weeks 12 to 5

of your competition-prep protocol, which set the stage
for the final push to showtime. At this point, you should
already be pretty lean, hopefully in the range of around 6% to
7% body fat. Energy levels will likely have begun to drop, but
getting through the day should not be a problem. Pumps in
the gym should still be intense, but you may find your strength
levels have declined a bit. Do not worry yourself about this, and
just keep pushing as hard as you can on every set. For some,
cravings for sweets may be manifesting, but you must fight
through this and keep your eye on the prize. Sipping on flavored
BCAA powder mixed with chilled water in between meals helps
substantially with hunger pangs. It is at this point in contest prep
that many slip up or even quit, but if you stick to the plan, it is in
the final four weeks that the magic really happens.
114 FLEX | MARCH 17

FLEXONLINE.COM 115
WEEKS 4, 3, AND 2
DIET
SAMPLE
ADJUSTED
MEAL PLAN
WEEKS 4, 3, 2
MEAL 1
The following section will be
P Egg whites
concerned with only Weeks 4 (16 oz
through 2. This is because the uncooked)
final week (often referred to as C Oatmeal
peak week) must be dealt with (2 oz uncooked)
separately, as it involves some F No added fats
unique dietary manipulations
meant to bring about the finishing MEAL 2
touches in ones physique. P Chicken
breast
Below you will find the slightly
(5.7 oz cooked)
updated list of high-quality foods C Brown rice
that can be included in your diet, as (4.2 oz cooked)
well as a sample meal plan so you F No added fats
can understand exactly how to pair
these foods to create a precisely MEAL 3
targeted macronutrient profile. (PRE-
WORKOUT)
PROTEINS: 96% lean beef, 99% lean P Tilapia
chopped turkey meat, turkey breast, chicken (7.5 oz cooked)
breast, steak, egg whites, game meats, V Large mixed
white fish, salmon, protein powders (can salad
be used for up to two meals per day) F Olive oil
(1 tbsp)
CARBOHYDRATES: Brown rice,
white rice, sweet potato, white potato, quinoa,
MEAL 4
rice cakes, carb powder
(POST-
VEGETABLES: All green and colored types WORKOUT)
P Whey protein
FATS: Walnuts, peanuts, almonds, powder
avocado, olive oil, fish oil, flax oil, coconut oil. (approximately
2 scoops)
C White potato
(8.3 oz cooked)
F No added fats
A FEW MEAL 5
P Top round
TWEAKS
At this point in the prep, cottage
steak (5.7 oz
cooked)
C Sweet potato
cheese was removed from the (3.4 oz cooked)
protein list, and total protein shakes F No added fats
allowed for the day dropped from
three to two. From the carbs list, MEAL 6
oatmeal, pasta, cream of wheat, P Casein
and whole-grain bread were protein powder
eliminated. Finally, nut butters (approximately
PREVIOUS SPREAD: PER BERNAL. THIS SPREAD: PAVEL Y THJALL
were dropped from the list of fats. 2 scoops)
Why these tweaks? Cottage C None
cheese was removed because it is F Natural
high in lactose. Protein shakes are peanut butter
still allowed, but now the limit is two (2 tbsp)
per day, since whole foods are
superior to powders when it comes TOTALS:
to boosting overall calorie burning. 275G
The carbs mentioned above were PROTEIN,
eliminated because they all contain 140G
gluten, which is a type of protein CARBS,
that for many can cause bloating in 28G
the stomach and overall water ESSENTIAL
retention. Finally, I dropped nut FATS
butters simply because this is a fat
that many dieting bodybuilders fail
to measure properly and/or cheat
with when fighting hunger.
116 FLEX | MARCH 17

TRAINING
In the initial phase of prep I had you utilize the power (greater loads
and fewer reps) portion of my P/RR/S training protocol while calories
were still relatively high and cardio was low. From Weeks 8 to 5 we
jumped over to rep range, which had you attacking your muscles
with multiple angles and repetitions that varied between seven and
20. Now that we are entering the final stage, you will unleash my
shock method, which not only helps maintain muscle but also revs
up the metabolism, burns greater calories, and helps ignite the
release of natural growth hormone. In other words, your training will
be geared toward turning you into a literal fat-burning machine!
MONDAY
EXERCISE SETS REPS TEMPO EXERCISE SETS REPS TEMPO
CHEST FOREARMS
Barbell Incline 2 (drop- 79 2/0/1 Wrist Curl 1 (rest- 1012 2/0/1/1
Press sets) pause)
Smith Machine 2 (rest- 79 2/0/1 Cable Reverse 1 10-12 2/0/1
Bench Press pause) Curl (drop
set)
Flat Dumbbell 12 79 2/0/1
Flye ABDOMINALS
superset with
Incline Leg 2 Max 2/0/1
Dumbbell 12 79 2/0/1
Raise reps
Pullover
Hip Raise 2 Max -
BICEPS
superset with 2 hold
Prone Incline 2 79 2/0/1 Side Plank each
Barbell Curl side
superset with
Machine 1 (drop- 1620 2/0/1/1
Dumbbell Curl 2 79 2/0/1
Crunch set)
High-pulley 2 (drop- 79 2/0/1
Curl sets)
FLEXONLINE.COM 117
WEEKS 4, 3, AND 2
TUESDAY
EXERCISE SETS REPS TEMPO
QUADS
Leg 2 1012 2/0/1
Extension
superset
with Lunge 2 1012 2/0/1
Leg Press 2 79 2/0/1
(rest-
pause)
Smith or 12 7-9 2/0/1
Hack Squats (drop-
sets)
HAMSTRINGS
Lying Leg 2 (drop- 79 2/0/1
Curl sets)
Adduction 2 1620 2/0/1
Machine
superset
with
Stiff-leg 2 1315 2/0/1
Deadlift
CALVES
Calf Press 1 (rest- 79 2/0/1
pause)
Seated Calf 12 1012 1/0/1
Raise
superset
with
Standing Calf 12 79 1/0/1
Raise
THURSDAY
EXERCISE SETS REPS TEMPO
LATS
Pullup 2 (rest- Max 2/0/1
pause) reps
CHRIS LUND; PAVEL Y THJALL
Seated Cable 2 79 2/0/1
Row (to upper
abs)
superset with
Seated Cable 2 79 2/0/1
SUPPLEMENTS
Row (to lower
abs)
One-arm 2 79 1/0/1
Dumbbell Row (drop-
sets)
LOWER BACK For the first four weeks of prep, prep). Those included creatine,
I provided a list of very basic beta-alanine, BCAAs, multivitamin/
Partial 2 (rest- 79 1/1/1
supplements that are proven effective, mineral, fish oil, and L-leucine.
Deadlift pause)
both scientifically and in the trenches, for In the next phase of prep I added
ABDOMINALS assisting in greater muscle retention, two more supplementsa pre-workout
increased strength and power, enhanced supp and a thermogenic fat burnerto
Cable Crunch 2 1620 2/0/1 muscular endurance, and general health aid in revving up the metabolism to
superset with max (which needs extra consideration when further ignite the fat-burning process,
Front Plank 2 hold - under the extra stress of competition while also increasing energy, focus,
Leg Raise 1 (rest- Max 2/0/1
pause) reps
118 FLEX | MARCH 17

CARDIO
As with everything in a well-planned
contest-prep regimen, cardio should be
increased in small increments weekly to allow
for a steady loss of body fat, while retaining
a maximum amount of lean muscle mass.
To this end, you may wish to include: With cardio sessions of 40-plus minutes, you
and vasodilation (the pump) during have the option of splitting it into two halves.
workouts. ALL-NATURAL HERBAL
This would mean performing half the amount
For the final stage of prep, my TESTOSTERONE BOOSTER
of required cardio in the morning before
focus turns to making sure the body (containing such ingredients as
meal 1, and the other half in the evening,
remains in an anabolic (muscle- fenugreek, ashwagandha, and
perhaps in between meals 5 and 6. Here is
building/retaining) state, while Tribulus terrestris)
the plan for Weeks 4, 3, and 2.
also encouraging recovery and
CORTISOL BLOCKER
recuperation by enhancing ones ability
(containing phosphatidylserine) 4 weeks 3 weeks 2 weeks
to fall asleep more quickly and remain
out: 55 out: 55 out: 60
in a deeper sleep cycle throughout the NIGHTTIME SLEEP FORMULA
minutes on minutes on minutes on
night. This is a vital piece of the puzzle, (containing such ingredients as
non-workout non-workout non-workout
as the physical and mental stresses of GABA, kava kava, valerian root,
days; 25 days; 30 days; 30
preparing for competition take their toll Mucuna pruriens, L-tryptophan,
minutes on minutes on minutes on
to a greater degree as each day passes. zinc, and magnesium)
workout workout workout
days days days
FLEXONLINE.COM 119
WEEKS 4, 3, AND 2
WEEK 1 (AKA PEAK WEEK)

So here we are, exactly one week FRIDAY
from the time you are to step onstage!
If everything went according to plan, EXERCISE SETS REPS TEMPO
and you put maximum effort into every
SHOULDERS
workout, cardio session, and meal,
then you should already look competition Seated Lateral 2 1012 1/0/1
ready. The final week is not the time to Raise
try and pull it all together, but rather superset with
the period when small adjustments are Barbell Press 2 79 2/0/1
made that allow you to look your very
Reverse Pec 2 (drop- 79 1/0/1/1
best on game day. (Note: I personally
Deck sets)
like to call the final week before a show
Frosting Weekthe time to simply add Single-arm 1 (rest- 79 2/0/1
a little topping on an already perfectly Cable Lateral pause)
prepared cake.) Raise
While I certainly could write a
detailed article just about peak week TRAPS
alone, let me summarize it by laying out Barbell Shrug 2 1012 1/1/1/1
some final important instructions. superset with
Upright Row 2 7-9 2/0/1
Training: In the final week you will
train only on Monday, Tuesday, and TRICEPS
Wednesday. There will be no leg session,
as legs tend to take longer to recover V-bar Pushdown 1 (rest- 79 2/0/1
than the upper body. Use the same pause)
workouts as you did the previous weeks, Overhead Rope 2 (drop- 1012 2/0/1
but dial down your intensity from 100% Extension sets)
to about 80% to 85%.
Lying Extension 1 79 2/0/1
Diet: On Monday, Tuesday, and
superset with
Wednesday, eat the prescribed diet
Dip 1 79 2/0/1
above, just as you did in the three weeks
before on training days. On Thursday CALVES
and Friday you can raise carbohydrates
by about 30 to 50 grams and lower Seated Calf 2 (drop- 1315 1/0/1
protein by the same amount. This will Raise sets)
allow you to push a bit more glycogen/ Calf Press 1 (rest- 1012 1/1/1
water into the muscles, which gives them pause)
a fuller look. Spread the prescribed
calories/macronutrients evenly among
your six daily meals.
Cardio: Cut cardio in half during this
final week and replace that time with
posing practice. Run through and perfect
the mandatory poses, holding each for
about five seconds. Run through your
routine until it becomes second nature.
Supplements: Utilize your normal
regimen until the final two days, when
you will need only your multivitamin,
fish oil, and sleep aid.
Sodium/Salt: While many competitors
go through a complex sodium-loading
and depleting protocol during peak
week, you will not use such hit-or-miss
practices. While I do not recommend the
overuse of salt at any point during prep,
there is no need to suddenly eliminate
all sodium from your diet in the days
leading up to a contest.
Water: Drink water as your only
beverage during the final week, but do
not restrict it at any point. Once you have
completed your final meal on Friday night,
you can stop consuming any more until
the next day.
Tanning: You must make sure to apply
PER BERNAL
three to five coats of a quality tanning

product throughout the day on Friday and
a final coat on Saturday morning.
120 FLEX | MARCH 17

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CONTEST DAY
Wake up early and try to get in about three meals
PUSHING PULLING
before pre-judging begins. Eat the same foods
as the day before, but try to sip just enough water to
get each meal down. Try to relax and remain calm ALL IN ONE
backstage, but make sure to pay attention to what PUSH or PULL
is going on so you know exactly when you need to
start preparing to hit the stage. Take about 15 minutes
to pump up with some high-rep sets of a few basic
exercises. Once you have a nice pump, all you need
to do to keep it is practice your poses. But more
than anything, remember to have fun. Enjoy the
experience and feel proud of yourself for putting in all
the work and sacrifice needed to get you there!
VERSAGRIPPS.com
ONE-ARM DUMBBELL ROW
Ill typically grind out reps with heavier weight. The key is
to still get a nice full range of motion and allow the weight to
hang and stretch your muscles briefly at the bottom. My
lower-back issues dont allow me to do bentover barbell rows
anymore, so this is my primary mass builder for back. A good
intensity technique I like here is dead-stop rows, where you
set the dumbbell down on the floor on each rep, pause, and
then drive the elbow back explosively. A standard dropset
on the final working set is a great technique, too.
BACK TO
BASICS
VETERAN MARK DUGDALE
HAS FOUND A WINNING RECIPE
FOR BUILDING CHAMPIONSHIP-
CALIBER LATSBY JOE WUEBBEN PHOTOGRAPHS BY PER BERNAL
FLEXONLINE.COM 123
BUILDING WIDER
LATS AND THICKER
RHOMBOIDS
BECOMES A TRICKY
PROPOSITION WHEN
YOU HAVE LOWER-
BACK ISSUES.
With a perfectly healthy lumbar checkis in stark contrast to
spine, its pretty simple: Go heavy what he cut his teeth on early
and intense on bentover rows, in his career. In case youre
T-bar rows, pulldowns, and not familiar with how Dorian
pullups. Rinse and repeat, then Yates used to train, High
keep repeating. Done. Intensity Training (HIT) is defined
With a bum lower back, by very few working sets (low
however, those heavy rows will volume), but those working sets
land you in a chiropractors are performed as heavy and
officeor worse, confined to bed intensely as possible. Fortunately
restlong before they widen your for Dugdale, his current regimen
lats and thicken your rhomboids. is working wonders for his back
No one knows this better than development, not to mention his
veteran IFBB pro Mark Dugdale. contest placings.
Back in his 20s, the now 42-year- In the past, my back was
old did what every 20-something considered a weak area, but
bodybuilder does: He went as when I won the Arctic Pro 212,
heavy and intense as possible on Chicago Pro 212, and Vancouver
the biggest compound moves. BC Pro 212, this past year I
Squats, rows, you name it. The was told that my back shots
result? A great physique with cinched the wins, he says. While
slabs of muscle hanging off of it, I feel this was largely due to my
but also tons of wear and tear on conditioningbeing very lean
his body thats forced him to allows me to capitalize best on my
evolve his training. structureI also think it was a
Squatting 700 pounds in my result of my approach to back
20s significantly impacts my training. Feeling the muscles
present-day back workouts due working trumps moving heavy
to lower-back issues, says weight. If I cant feel the target
Dugdale. My overall training muscle working with a given
philosophy has changed exercise or weight, I stop doing it.
significantly in just the past five You live and learn, right?
years. Simply moving heavy
weight no longer returns the
results it did when I was new to
MARKS METHODS
training. As you get older, you
have to train smarter rather than
harder. I still train with intensity,
but in a safer fashion and utilizing
more volume. HIT/Yates-style Two Workout include more secondary days
training served me well up to my Types I train six intensity are more about
early 30s, but then injuries days per week techniques like the pump and
occurred. Dorian was sidelined by with a primary dropsets and moving lighter
37 from training injuries, if I have and secondary extended sets and weight explosively
my dates correct, so to some
extent Im plowing new ground still training day for pushing to failure to encourage CNS
competing in my 40s. each body part. occasionally, [Central Nervous
Dugdales training style now Primary days whereas System] recovery.
high volume with moderate
weights and keeping intensity in
124 FLEX | MARCH 17 SHOT ON LOCATION AT CIT Y ATHLETIC CLUB, L AS VEGAS, NV

HIIT Cardio Abs and Calves Yoga
I dont do cardio I typically work Year-Round
in the off-season. in abdominals Throughout the
Pre-contest Ill and calves year [off-season
do 10 minutes between sets and pre-contest],
of Tabata-style during my I do one hour of
training on an secondary hot yoga [Hatha]
Assault AirBike workouts. three days per
a few days week in addition
a week. to my workouts.
126 FLEX | MARCH 17 GROOMING BY TIFFANY DANIELS
BACK WORKOUT
EXERCISE SETS REPS
Lat Pulldown 4 10
One-arm Dumbbell Row 4 6-8
Dumbbell Pullover 4 10
One-arm Kneeling Lat Pulldown 4 10
I change exercises, sequencing, and intensity techniques
on a weekly basis, says Dugdale, but this is what a typical
back workout might look like for me.
TRAINING SPLIT
Monday Primary Chest, Shoulders, Triceps
Tuesday Secondary Quads and Hamstrings
Wednesday Primary Back and Biceps
Thursday Secondary Chest, Shoulders, Triceps
Friday Off
Saturday Primary Quads and Hamstrings
Sunday Secondary Back and Biceps
LAT PULLDOWN
I like to start with pulldowns to help open up my back. Bring
the bar just to your chin (not all the way to your chest) and
hold the contraction for a one-second count, squeezing as
hard as possible before slowly extending your arms back up.
This one-second hold in the contracted position will ensure
youre using muscle power and not momentum. I typically fail
to maintain this form by the sixth to eighth repafter this
point, I pump out the remaining reps to get all 10.
ONE-ARM
KNEELING
LAT PULL-
DOWN
This is a great
feel-type exercise
that makes for a
good finisher to hit the
lower lats. The key is
to stretch at the top
and pronate your wrist
[face your palm
forward]; then, as you
pull down, supinate the
wrist [face your palm
toward you] and
contract hard in the
flexed position for a
one-second count
before reversing the
motion. Sometimes
Ill alternate between
each side with no rest
breaks for four sets,
going to failure on each
one. Keep in mind,
failure isnt when you
can no longer do
another rep, but rather
when you cant do
another rep with
perfectly prescribed
form. Theres no point
in moving weight just
for the sake of getting
reps if you dont feel the
DUMBBELL PULLOVER muscle working.
By this point in the workout, pullovers are a nice way to give your
biceps a break and stretch your already fully pumped lats. The key is
to not bring the dumbbell all the way up over your head, which turns
it into a chest exercise. Maintain tension on the lats by reversing the
movement as you bring the dumbbell to forehead level. Focus on
flexing your lats throughout the entire range of motion.
128 FLEX | MARCH 17

SNAPSHOT
Height // 5'6"
Weight // 204 pounds
Birth Date // Dec. 25, 1974
Residence // Bothell, WA
Career Highlights // 2016:
Arctic Pro 212, 1st; Chicago
Pro 212, 1st; Vancouver Pro
212, 1st; 2014: Europa
Phoenix Pro 212, 2nd; 2013:
Toronto Pro Supershow 212,
2nd; New York Pro 212, 3rd;
2009: Olympia 202
Showdown, 4th; 2004 NPC
USA, light-heavyweight and
overall (earned pro card)
130 FLEX | MARCH 17

THE ARNOLD
COLUMBUS, OH, IS THE PLACE TO BE WHEN THE IFBB PRO LEAGUE KICKS
OFF THE SEASON WITH THE 2017 ARNOLD CLASSIC SPORTS FESTIVAL
132 FLEX | MARCH 17

Giffin v. Universal Protein Supplements Co.
Case No. BC613414, Superior Court of California,
County of Los Angeles
A court ordered distribution of notice regarding
proposed settlement of a class action.
This is not a solicitation.
ATTENTION ALL PERSONS
WHO PURCHASED A UNIVERSAL
NUTRITION PRODUCT IN CALIFORNIA
WHAT IS THIS CASE ABOUT. A proposed Settle-
ment has been reached in a class action lawsuit. The law-
suit alleges that Universal Protein Supplements Corpora-
tion d/b/a/ Universal Nutrition, Universal USA and/or
Animal Pak (Defendant) violated California state law
by labeling some of its products with a Made Proudly in
the USA label (or some derivative there of). Defendant
stands by its labels and denies it did anything wrong.
The Court has not decided which side is right. Instead,
the parties have decided to settle the case.
ARE YOU A CLASS MEMBER? You are a Class Mem-
ber and may be eligible to receive a Settlement benefit if
you purchased any of Defendants Class Products in the
United States between March 21, 2012 to December 28,
2016, that contained a Made Proudly in the USA label
or were otherwise represented as being Made in USA.
WHAT DOES THIS SETTLEMENT PROVIDE? A
settlement fund or Class Settlement Payment of no less
than one hundred and twenty-five thousand dollars
($125,000) and no more than six hundred thousand
dollars ($600,000) is being set up to pay claims to eli-
gible Class Members, an incentive award to the named
plaintiff, and the notice and claims administration costs.
No part of the settlement fund is or is intended for pay-
ment of a fine or similar penalty, or any payment of a
potential fine or similar penalty in the future. Defendant
is also agreeing to make certain changes to the manner
in which it labels and advertises its Class Products. The
complete Settlement Agreement is found at www.uni-
versalclasssettlement.com. Class Members who submit
a Valid Claim accompanied by an affirmation that the
Class Member purchased a Class Product shall receive
up to a $20.00 share of the Class Settlement Fund.
WHAT HAPPENS NOW? The Court will hold a hear-
ing in this case on June 7, 2017 at 9:00 am at 600 South
Commonwealth Ave., Courtroom 322, Los Angeles, CA
90005, to consider the final approval of the settlement,
payment of attorneys fees (in an amount not to exceed
$137,500) and incentive award to the Class Represen-
tative (in an amount not to exceed $5,000), and related
issues. The motion(s) by Class Counsel for attorneys
fees and costs and incentive award will be available on
www.universalclasssettlement.com after it is filed with
the Court.
WHAT ARE YOUR OPTIONS?
SUBMIT If you are a Class Member and wish

THE CLAIM to receive a Settlement payment, you
FORM must fill out and submit a valid claim
form no later than May 8, 2017. Claim
forms can be obtained or filled-out on-
line at: www.universalclasssettlement.
com or by calling (855) 309-1484.
Claim Forms can also be mailed in
to: Universal Protein Supplements
Corporation Class Action c/o ILYM
Group, Inc., P.O. Box 2031, Tustin,
CA 92781.
EXCLUDE Get out of the lawsuit and the Settle-

YOURSELF ment. Get no cash award. If you do not
want to be bound by the Settlement,
you must send a signed statement to
the Claims Administrator requesting
to be excluded by May 17, 2017. If you
exclude yourself, you cannot receive a
cash award from this Settlement, but
your right to bring a lawsuit against
Defendant for the claims alleged in
this lawsuit will not be affected by
the Settlement.
OBJECT OR Write the Court about why you

do, or do not, like the Settlement.
COMMENT
Chilly temperatures be damned, you know the long winter is over and If you want to object to the
Settlement you must file a written
spring is here when fans from all over the world converge in Columbus, statement with the Court and mail
OH, to kick off 2017 with the industrys biggest early season event, the it to the parties by May 17, 2017.
Arnold Classic Sports Festival. Known simply as the Arnold, the four-day DO You will get no cash award and you
extravaganza kicks off IFBB Pro League competition in mens open and NOTHING give up your rights to bring a law-
suit regarding the released claims.
212 bodybuilding, classic physique, mens and womens physique, figure, If you do not exclude yourself
fitness, and bikini. Plus, amateur competition, tons of eventsincluding from the Settlement, you will be
bound by the Courts decisions.
Olympic, strength, and combative sports, dance and fitness, and more than
1,000 booths of the industrys top companies. Front and center all weekend For more information, visit www.universalclasssettle-
will be the man himself, Arnold Schwarzenegger, making this the place to ment.com, call (855) 309-1484, or write to: Universal
Protein Supplements Corporation Class Action c/o
be for bodybuilding and fitness enthusiasts. Heres a sneak peek! ILYM Group, Inc., P.O. Box 2031, Tustin, CA 92781.
PLEASE DO NOT CONTACT
2017 ARNOLD SPORTS FESTIVAL THE COURT WITH ANY QUESTIONS
MARCH 25, COLUMBUS CONVENTION CENTER, COLUMBUS, OH
INFO@ARNOLDSPORTSFESTIVAL.COM
ARNOLD CLASSIC
In an exclusive lineup, 11 men
try to join the list of legends to
hold the Arnold Classic title.
Its a smaller lineup than years
past, and with no past champions
returning to defend the title, this
years Classic guarantees that a
fresh face and physique will grab
the early season headlines. Dallas
McCarver, who supersized in 2016 to
win the Chicago Pro and then placed
eighth at the Mr. Olympia, makes his
AC debut and is making noise as an
early favorite. Likewise for Cedric
McMillan, last years runner-up.
McMillan has all the tools, but his
competition record (despite five
contest wins) has left many
wondering if he will ever put it all
together. Will this be Big Macs year?
Add to the list the ever-dangerous
Lionel Beyeke, coming off a strong
late-season win at the San Marino
Pro last December, the breakthrough
athlete of 2015, Josh Lenartowicz,
East Coast beasts Juan Morel and
Maxx Charles, and veterans Fouad
Abiad, Michael Lockett, and Will
Harris. Finally, Vitaly Fateev and Luke
Sandoe round out the 11-man lineup. FOUAD ABIAD LIONEL BEYEKE
JOSH LENARTOWICZ MICHAEL LOCKETT DALLAS McCARVER
134 FLEX | MARCH 17

MAXX CHARLES VITALY FATEEV WILL HARRIS
CEDRIC McMILLAN JUAN MOREL LUKE SANDOE
FLEXONLINE.COM 135
ARNOLD
CLASSIC 212
Last years winner, Hidetada
Yamagishi, tries to hold off a
ferocious pack of challengers
to become the first two-time
212 AC champ.
In the three-year history of the

212 division at the Arnold, there have
been three champions, each doing it
in his own distinctive fashion. Inaugural
winner Flex Lewis, in 2014, presented
size and condition with pleasing shape
and lines. Lewis is also the only
competitor to hold both the Arnold
and Olympia 212 titles at the same
time. 2015 champ Jose Raymond
did it with a look that no one could
call pretty, yet his grainy, dense
musculature is synonymous with
hardcore bodybuilding. And last year,
Hidetada Yamagishi nailed it, coming
in bone-dry to score the biggest win
of his career. If Yamagishi can repeat
against a host of challengers that
includes Raymond, former Olympia 202
champ David Henry, Guy Cisternino and
six others, he will be the only two-time
212 Arnold Classic champ.
Hidetada Jose Raymond

Yamagishi Mitchell Staats
Guy Cisternino Zane Watson
Charles Dixon Quincy
David Henry Winklaar
Manual Kyong
Manchado Won Kang HIDETADA YAMAGISHI
JOSE RAYMOND DAVID HENRY GUY CISTERNINO
136 FLEX | MARCH 17

ARNOLD CLASSIC
MENS PHYSIQUE
Brandon Hendrickson
will have to contend with
top-notch rivals to be a
two-time champ.
In the divisions short history, two men

have held the title Arnold Classic mens
physique champion, and on March 34,
33 guys showcasing spectacularly
developed upper bodies and wearing
board shorts to cover most of their
lower halves will cram the stage at
the Columbus Convention Center to
compete to become the third Arnold
Classic mens physique title holder.
Only one man on that stage doesnt
want to see that happen, and he will
be doing his best to make sure that
number stays at two, as last years
champ, Brandon Hendrickson, wants
to be this years champ. Hell have his
hands full, since most of last years top
six, including George Brown, Ryan
Terry, Andre Ferguson, and Raymond
Edmonds, will be on that stage along
with the other 28 guys, working to see
that he doesnt leave Columbus with
the coveted first-place trophy.
Brandon Geobanny Paula

Hendrickson Luis Andy Perez
Sunny Akhigbe Hygor Ponchet
Duane
Brickhouse
Jeremy Potvin BRANDON HENDRICKSON GEORGE BROWN
Khali Quartey
George Brown
Tonnell Rodrigue
Vesselin Diev
Bax Rysaac
Raymont
Edmonds Kaunaoa
McGee-Sharp
Andre Ferguson
Ryan Terry
Michael
Ferguson David Thorpe
Charlie Francis Tony Tirado
Chris Freeman Alex Woodson
Gerardo Gabriel
Jeph Gabriel
Brent Guillory
Benyamin
Jahromi
Henry James
Laquan Jones
Leon McCall
Otto
Montgomery
Darnell Moss
Michael Mperey
David Odom
RYAN TERRY ANDRE FERGUSON
FLEXONLINE.COM 137
FITNESS
INTERNATIONAL
Can Oksana Grishina keep her
10-contest win streak alive
and collect a fourth Fitness
International crown?
Oksana Grishina has been

unstoppable since winning the 2013
Europa Phoenix Pro (including three
Fitness Olympias). A fourth win this
March will tie her with Suzie Curry
and put her one behind Adela Garcias
all-time record in Columbus. Some
competitors can hang with Grishina
in the two-piece rounds, but few (if
any) can keep up with her when the
lights dim and the music blares for
the routine round. Dazzling and
showstopping are adjectives that
have followed Grishinas routines
ever since she entered the IFBB Pro
League in 2007. It will be tough, but
you can bet Whitney Jones, Bethany
Wagner, Myriam Capes, Regiane
Da Silva, and the rest will leap at the
chance to dethrone the champ.
Oksana Grishina Whitney Jones

Marta Aguiar Ariel Khadr
Myriam Capes Dominique
Tiffany Chandler Matthews
Regiane Da Silva Ashley Sebera
Kristine Duba Rebecca
Sizemore
Missy Farrell
Aurika Tyrgale
Fiona Harris
Bethany Wagner OKSANA GRISHINA
WHITNEY JONES BETHANY WAGNER MYRIAM CAPES
138 FLEX | MARCH 17

WOMENS
PHYSIQUE
INTERNATIONAL
With 42 competitors, womens
physique is by far the largest
lineup of the weekend. Can
Autumn Swansen prevail
against such odds to become a
two-time champ?
For the second year in a row,
womens physique is the most
populated lineup of IFBB Pro League
action at the Arnold Classic Weekend.
Last year, Autumn Swansen prevailed
against 46 others to win the second-
ever Womens Physique International,
and although that number is smaller by
four this year, the challenge wont be
any easier. In a division that walks a fine
line between being muscular enough
and being too muscular, Swansen and
her peers present a look that builds on
what female bodybuilding started as in
the 80s, sans the extremities of the
two decades that followed it. Well see
how that look continues to evolve, but
on March 3, one of these competitors
will walk away as the epitome of
the division.
Autumn Swansen Sandra

Tomefafa Ameko Lombardo
B Barnett Donna McGinn
Daniely Castilho Geraldine
Morgan
Cinzia Clapp
Jaquita Person AUTUMN SWANSEN DANIELLE REARDON
Antoinette
Downie Dona Pohl
Lorena Inarro Tamara Qureshi
Duque Danielle Reardon
Jessica Gaines Joanna Romano
Heather Grace Leonie Rose
Lenore Gregson Lisa Marie
Rocio Guillen Sanders
Hanna Hallman Angel Saucier
Sheronica Diana Schnaidt

Henton Alana Shipp
Monica Hornbeck Mikaila Soto
Melanie Horton Indrell Thomas
Erin Hutchinson Leila Thompson
Akane Nigro Brooke Walker
Ismeal Margita
Michelle Jin Zamolova
Rosela Joseph
Candrea
Judd-Adams
Anne Marie Kam
Carrie Lawyer
Loan Leonard
Zoa Linsey
AKANE NIGRO ISMEAL MIKAILA SOTO
FLEXONLINE.COM 139
FIGURE
INTERNATIONAL
Latorya Watts hopes to
turn up the voltage on her
competition for a second
Figure International win.
The impossibly tiny waist, the full,

shapely quads, hamstrings, and
glutes, and the round, separated
delts that complete the cartoonish (in
a good way!) proportions of last
years Figure International winner
make Latorya Watts a hard
competitor to outshine. But Camala
Rodriguez-McClure, Gennifer Strobo,
Candice Lewis-Carter, Cydney Gillon,
Heather Dees, and others will try to
dim Watts brilliant physique as she
tries to add to a rsum that also
includes two Figure Olympias.
Latorya Watts Julie Mayer

Brittany Krystal Ricci
Campbell Camala
Natalia Coelho Rodriguez-
Heather Dees McClure
Swann Carly
De La Rosa Starling-Horrell
Michele Gennifer Strobo

De Silva Pinto Nikolett Vasvari
Cydney Gillon
Ivana Ivusic
Candice
Lewis-Carter
Vera Mallet
LATORYA WATTS
CAMALA RODRIGUEZ- GENNIFER STROBO CANDICE

McCLURE LEWIS-CARTER
140 FLEX | MARCH 17

BIKINI
INTERNATIONAL
Currently tied with one
other competitor for most
Bikini International titles,
India Paulino wants a third
one this March to set the
record straight.
She won it in 2013 but then had to

settle for sixth in 2014 and fourth in
2015. But the former cop is tougher
than you think, and India Paulino turned
things around and beat out Justine
Munro, Janet Layug, Angelica Teixeira,
and others to once again rule bikini
land last year. That ties her with
Ashley Kaltwasser for most wins on
this stage. If Paulino wants to triumph
again, she will have to face down the
aforementioned competitors, plus
new Bikini Olympia champion Courtney
King and a host of others, if she is to
become a three-time Bikini
International champion.
India Paulino Anita Herbert

Narmin Assria Janet Layug
Sara Back Courtney King
Romina Basualdo Stephanie Mahoe
Bianca Berry Christie Marquez
Iveth Carreon Justine Munro
Natoshia Jennifer Ronzitti
Coleman Michelle Sylvia
Marcia Angelica Teixeira
Goncalves
Elizabeth Yisrael INDIA PAULINO
COURTNEY KING JUSTINE MUNRO JANET LAYUG
FLEXONLINE.COM 141
THE
ULTIMATE ARNOLD CLASSIC
GAINER BY THE NUMBERS
FOR MASS,
POWER
AND SIZE
9
Numbe
Number er of
3
Number of Arnold
Classic titles
held by two men,
Jay Cutler (2002-04)
and Kai Greene
competitors
coompeetitors (200910, 2016).
to win one
Arnold
A rno
old
Classic:
Claassiic: Rich
2
Gaspari (1989),
Mike Ashley
(1990), Shawn
Ray (1991),
Vince Taylor
(1992), Mike
Francois
(1995), Nasser
El Sonbaty Number of men to hold
(1999), Ronnie Arnold Classic and
Coleman Mr. Olympia titles in the
(2001), Victor same calendar year:
Martinez Ronnie Coleman (2001) and
(2007), Dennis Dexter Jackson
ks (2008).
Wolf (2014).
NEW AND ONLY AT GNC

5
Record for most
Arnold Classic
titles, held by
Dexter Jackson
(200506, 2008,
2013, 2015), and
record for
most Fitness
BEYONDRAW.COM International titles,
held by Adela
GNC.COM/BEYONDRAW Garcia (2004,
2006, 201012).
TO GET MASSIVE, YOU HAVE TO GO MOLECULAR.
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ARNOLD CLASSIC EXPO
Amateur competition, dance and fitness, Olympic, strength and
combative sports, and celebrity sightings are just some of the many
highlights to experience at the fan-favorite Arnold Classic Expo.
144 FLEX | MARCH 17

FLEXONLINE.COM 145
146 FLEX | MARCH 17
TO THE
VICTOR
VICTORR MAR
MARTINEZ,
RTINEZ, THE
2007
20
007 MR.
MRR. OLYMPIA, AND
WHAT
WHAAT CO
COULDVE
OULDDVE BEEN
BY GREG M
MERRITTT
Hes never been the biggest guy,

though hes pretty damn big. Hes never
been the leanest guy, but hes usually
lean enough. And hes never flexed one
body part that wows you, but together
they all do. Since his pro debut 16 years
ago, Victor Martinez has utilized his
classical combination of shape and size
to etch out a remarkable career much
greater than his tally of six pro titles.
And yet the past decade was also
marred with a pang of melancholy for
what couldve been. This year marks
the 10th anniversaries of both the
Dominican Dominators greatest win
and his greatest loss.
FLEXONLINE.COM 147
T
symmetrical physique. His shape
THE RISE could make bigger Goliaths look
Born in the Dominican Republic on like bags of parts.
July 29, 1973, Martinez won a New Still, he struggled with his
York City bodybuilding contest conditioning his first two years in
when he was a teenager. He rose the IFBB Pro League and suffered
through the East Coast muscle embarrassingly low placings as
ranks but didnt enter his first pro a result. (Wait, wasnt Victor in
OPENING SPREAD AND THIS PAGE: PER BERNAL
qualifier until he was 27 in 2000, that show?) He won his first pro
when, seven months after taking title in 2003 over a weak lineup
his class but not the overall at and another in 2004 against a
the lowly Junior USA, he won stronger cast. The Olympia is
the NPC Nationals. Seemingly where rankings truly get sorted
rushing out of the shadows to out, and his fifth in 2005 was an
beat pre-contest favorite Troy eye-opener. The following year,
Alves, Martinez was suddenly when he was third behind only Jay
bodybuildings next big thing. At Cutler and Ronnie Coleman, this
5'9" and 225, he had it allquads, New Yorker had quickly climbed to
lats, pecs, arms, absbut what a bronze place in bodybuildings
was best was the way everything ruling trinity. Could Martinez seize
flowed together for a pleasingly the crown?
148 FLEX | MARCH 17

THE 2007
HIS YEAR
First things first. He bested two
future Mr. Os, Dexter Jackson and
ARNOLD
Phil Heath, on his way to a
decisive victory at the 2007
Arnold Classic. It was and still is
his greatest victory. But in the
CLASSIC
aftermath, the chatter was not
about him possibly toppling the
new king Cutler. After Cutler had
WAS AND
struggled so long to defeat
Coleman, the bodybuilding world
assumed his only possible
competition next time was the
STILL IS HIS
vengeful, eight-time Mr. O. But
Ronnie was no longer Ronnie.
Frankly, the consensus was to
expect no drama in the Orleans
GREATEST
Arena in 2007. Just give Cutler his
second Sandow, and let the other
top placings sort out for future
VICTORY.
years. But then Cutler was off.
And Martinez was on. And from
the bottom depths the year
before, Dennis Wolf was so
1
stupendous fans howled for him. VICS TRAINING TIPS
GO HEAVY
After three of the four judging
rounds, Jay Cutler held merely a
one-point advantage over Victor
Martinez, and the challenger had
just won Round 3. Talk about
drama! In the end, the reigning
In the
champ repeated by only four beginning,
points, making this Olympia the
closest of the modern era and it was just
about lifting
From left: At
heavy rather
225, winning the
2000 Nationals;
than lifting to
at 250, second
in the 2007 O.
look like a
bodybuilder.
But even to
this day, I love
the feeling of
lifting heavy
TOP RIGHT: CHRIS LUND; KEVIN HORTON; CHRIS LUND
barbells and
dumbbells.
It doesnt feel
like a workout
until Ive lifted
some big
weight.
FLEXONLINE.COM 149
YOU CAN MAKE
arguably ever. It wasnt just a
toss-up on scorecards. At 250
pounds, the Dominican Dominator
A STRONG
beat the 267-pound champ in
three poses (front double biceps,
side chest, abs and thigh), lost in
three (front lat spread, rear lat
CASE THAT
spread, rear double biceps), and
at least tied in the other two (side
triceps, most-muscular). (But,
MARTINEZ WAS
wait, Dennis Wolf had the best
rear double biceps, front lat
spread, and most-muscular in
the show.) You can make a
THE SUPERIOR
strong case that Martinez was
the superior bodybuilder on
Sept. 28-29. Many people did,
and many still do. But when it had
BODYBUILDER
been about Coleman and Cutler
for so long, it was hard to wrap
your head around Martinez having
IN THE 2007
as many Sandows as Cutler.
Only later, with time to focus on
comparisons, did it come into
focus. Well, wait till next year!
OLYMPIA.
This was only his first second
at the Olympia. Try getting second
four times. Thats when you really
feel the pain, Cutler said
backstage with his second
Sandow in hand. Hell be back.
And Ill be waiting. Hell have
another chance next year.
A few minutes before when

Cutler was giving his acceptance
Hell be back. speech, Martinez was backstage,
And Ill be still a bit stunned by how close he
waiting, Jay had just come to immortality. I
Cutler said.
got work to do next year. Things
Hell have
another chance
will go my way, too, one day. A
next year. moment later, he added with a
weary smile, Next year.
THE DOWNS AND THE UPS

Next year. Theres always next
year. Until theres not. For Victor
Martinez there was no next year.
Next year, Dexter Jackson
shocked the world and became
the 12th Mr. Olympia while
Martinez watched from the
audience. January of that next
year, while warming up, Martinez
ruptured a tendon in his left knee.
It was more than a year before
he competed again, and when he
did he placed second in the 2009
Arnold Classic. He wasnt all the
KEVIN HORTON(2); PER BERNAL
way back, but he was getting

there, and he had another six
months of leg workouts before
the O. But that summer, he
suffered a greater tragedy when
his older sister was murdered.
He landed in sixth in his comeback
Olympia and a distant eighth the
next year. Martinez rebounded in
150 FLEX | MARCH 17

2
VICS TRAINING TIPS
MODERATE
REPS
I mostly stick to the 10 to 12 range
on reps. Sometimes Ill pyramid
and go down to five or six reps,
but most of my reps are in those
low double digits, which are safer
and stimulate more growth.
The key is to do moderate
reps but go as heavy as
you can.
FLEXONLINE.COM 151
3
VICS TRAINING TIPS
FULL RANGES OF MOTION
From very early on, one thing that was important to me, as far as training goes, was form.
I used to watch Arnold Schwarzenegger training in Pumping Iron, and Id look at experienced
guys in the gym and pay attention to the form they used. Then I would visualize what I had
seen them doing, and Id do it myself. When I saw guys doing those quick half-rep bench
presses, I knew their form was bad because Arnold would bring the bar all the way down
PER BERNAL
to his chest and all the way back up. So I learned to train the right way, lifting
through a full range of motion and never using a weight that I couldnt handle.
152 FLEX | MARCH 17

4
VICS TRAINING TIPS
BASIC
TRAINING
I do all the basicsbench presses,
squats, deadlifts. But I may not do
them first. Squats I do last in my leg
routine. And I do things, like the
clean and press, that other guys
dont do. I love compound
exercises, working
multiple muscles
together.
NONE CAME CLOSER

2011, the year he turned 38,
with a fourth at the Olympia and,
just afterward, a victory over
WITHOUT SUBMITTING THAN

Dexter Jackson in the Arnold
Classic Europe.
But, upon returning to New
VICTOR MARTINEZ IN 2007.

York from Madrid, he was
detained at the airport. His
American permanent residency
had expired. He spent nearly six
months incarcerated while facing
the threat of deportation. As a
consequence, just when he had and 3-D effect he possessed at The 2008 Olympia was the one
seemingly turned the page, he lost his peak, he had a highest finish of Cutler lost and Jackson, who was
another year (and a lot of muscle). eighth. Finally, Father Time, the great but not at his all-time best,
In his 19 pro contests since ultimate dominator, is starting to won. If Martinez had merely
returning to stages in 2013, the exert his advantages. repeated his 2007 form, he and
Dominican has not been much of a not the Blade probably wouldve
dominator. Hes won only two ALTERNATE HISTORY been the 12th Mr. O, and he
KEVIN HORTON
minor pro shows, and, though he The 2007 Arnold Classic champ wouldve lived forever as an
qualified for the Olympia all four turns 44 in July, and were left to immortal member of the Sandow
years, he no longer impacted the wonder what couldve been. What Society. And his win wouldve set
top six. Lacking the roundness if hed never snapped that tendon? up an epic size-versus-shape,
FLEXONLINE.COM 153
THINGS WILL
GO MY WAY,
TOO, ONE
DAY...NEXT
YEAR.
5
VICS TRAINING TIPS
NEGLECT
NOTHING
I hit calves and abs every other
day. And at times in my career
Ive worked forearms. When I
was starting out I did a lot of wrist
curls and reverse curls. Who
doesnt want big forearms?
Theyre a lot more visible when
youre just walking around
than your pecs or lats.
6
VICS TRAINING TIPS
PRIORITIZE
Whatever I want to focus
on the most Ill do first in my
workout. So Ill usually do
hamstrings before quads in
my leg workout, and incline
presses before flat bench
presses in my chest
CHRIS LUND; ROBERT REIFF
workout. And my shoulder

workout I start with side
laterals. This focuses on the
target area when Im
strongest, and it also pre-
exhausts that area so itll get
more work when I do other
exercises after that.
154 FLEX | MARCH 17

Cutler-versus-Martinez rematch in year or two of peak Martinez. just three months later. What
2009. If he had never been What couldve been? Its the couldve been? Well never know.
detained in 2011, he wouldve been question that haunts so many We know only what was and
in the Olympia mix again in 2012, bodybuilders but especially the what is. Lets celebrate what
the last year he couldve competed few who came so close to the top was and what still is, because
in his 30s. Perhaps he wouldve without summiting. None came Victor Martinez, with his rare
PER BERNAL
been fourth again, and perhaps he closer than Victor Martinez in combination of shape and size,
wouldve been even higher. We 2007, and none suffered a more of mass with class, was and
wouldve been treated to another devastating setback than he did still is phenomenal.
FLEXONLINE.COM 155
FLEX
MARCH
2017
LAST DECEMBER,
A GROUP OF
IFBB PROS JOINED
SEVEN-TIME
MR. OLYMPIA
ARNOLD SCHWARZENEGGER
FOR A STAR-
STUDDED PHOTO
SHOOT AT MUSCLE
BEACH VENICE, CA
PHOTOGRAPHS BY
PER BERNAL
FLEXONLINE.COM 157
1
I just wanted to say wanted to shoot with you

that I think the entire for a long time now.
issue is fantastic! Arnold So, lets do a shoot, he
Schwarzenegger had just retorts. Lets re-create
FaceTimed me to give me one of those old Muscle
his feedback on the Beach shoots.
December 2016 FLEX. Will you be there if we
I especially like the do it? I ask.
gallery of photos by that Of course! he replies.
one photographer Just set it up.
Per Bernal? I interject. And so, on Monday,
Yeah. Hes terrific, the Dec. 12, 2016, Arnold
Austrian Oak asserts. It Schwarzeneggers vision
reminds me of the stuff became reality, in a shoot
Artie Zeller shot of us on that will surely be seen with
the beach, but updated. the same kind of reverence
I agree, I say. Per is with which we look at those
brilliant, and I know hes classic Muscle Beach shoots.
158 FLEX | MARCH 17
2
1. From left: Classic

3 Physique Olympia
champ Danny Hester,
Stan McQuay, Breon
Ansley, and Calum Von
Moger do old-school
T-bar rows.
2. Narmin Assria
adds a little weight
to Karina Elles squats.
Assria sure is more
motivating than a
loaded barbell in
the squat rack!
3. The less well-
known Muscle Beach
Rockettes practice
their synchronized
curls in the sun. You
can see they need
some work!
FLEXONLINE.COM 159
1
The classic Muscle Beach scene was re-created

with a whole new generation, conducted by the
man himself, Arnold Schwarzenegger.
1. Brad Rowe does
2 some serious incline
bench presses. Of
course, its easy to
rep out with 315
when a seven-time
Mr. Olympia is
spotting you.
2. McQuay and
Hester take the
definition of training
together to a whole
new level.
3. Not only could
you expect to see
some of the greatest
bodybuilders in the
world training at
Muscle Beach, but
you could also expect
to see gorgeous
ladies and impressive
gymnastic feats
like this.
3
2
1. Its a good thing

three-time Fitness
Olympia champion
Oksana Grishina
didnt wear all her
first-place medals or
Rowe might have
had a little trouble
keeping her in the air.
2. The new
generation of iron
pumpers pose
for a photo (and
a day) that will be
remembered for
years to come.
3. McQuay,
Hester, and Ansley,
representing
classic physique
in a classic
setting.
1
162 FLEX | MARCH 17

WANT MORE MUSCLE? See tons of exclusive photos here:
ONLINE MUSCLE & FITNESS MENS FITNESS
FLEXonline.com March 2017 issue March 2017 issue
Muscle Beach,
with its storied
past, remains
a magical place
for fitness
enthusiasts
3
everywhere.
FLEXONLINE.COM 163
A DIFFERENT
BEEA
BE
BEAT
BEAAT
FORMER DRUMMER LUKE SANDOE
DID IT HIS WAY TO BECOME THE 2016
BRITISH CHAMP. NOW HES MARCHING TO
COLUMBUS FOR THE ARNOLD CLASSIC.
BY JO
JOHN
O HN PLUMMER
P LUMMER PHOTOGRAPHS
P HOTOGRAA P HS BY
B Y CHRISTOPHER
CHRISTOP
P HER
R BAILEY
B A ILEY
FLEXONLINE.COM 165
FOR prepped by Burger King. They
werent prepared to believe that
Sandoe,, a young guy learning
about his i body
o who had put u his
THREE
faith in various
o t
trainers, had
been chowing
o g down cod and d
broccoli The evidence onstage
broccoli. s
was all that m mattered,
r d and
Sandoe admitsd thata it didnt
d look
good. II had never e got in shape,
shape
ap
he admits bluntly.
bluntly I always
a ay
YEARS,
thought
u g I had d potential. I knew
there was something t there.
there
r Butt I
hadnt managed d to bring it out.
Finally, after
a his 2015 nightmare
h g
in Nottingham,
o h m S Sandoe had had
enough. I said I was never going n to
feel like that again, he says. The
former drummer decided it was
time to work to a different beat.
the same question haunted
Luke Sandoe. Could he diet?
Nobody doubted that Sandoe
had the potential to be the British
LEARNING
champion. He had shown as a TO CHEAT
junior and intermediate that he Sandoe enlisted the help of U.S.
had freaky muscle bellies and prep coach Justin Harris for the
size aplenty. So, much was 2016 season. Out went calorie-
expected when he stepped restricted diets and daily doses of
up to the super-heavyweights two hours of steady-state cardio.
in 2013 at the age of 24. In came high-carb days and short
But then he seemed to be bouts of high-intensity cardio.
stuck in Groundhog Day for For someone like Sandoe,
three years. Sandoe turned up brought up in the British school
at the British finals looking of sucking up pain and getting
several weeks out and didnt on with it, Harris methods
make the top six. The same thing seemed like sacrilege. At first,
happened in 2014. As Oscar I thought it was insane, he says.
Wilde might have said, to mess I expected to get really fat. He
up once due to conditioning may trusted the process, and soon
be regarded as a misfortune, there were encouraging signs.
but to mess up twice looked Justin pushed me to the point
like carelessness. When it where I got flat, then he would
happened a third time in 2015, fill me up with cheat meals, he
it began to look like he couldnt explains. Id look terrible for
hack it. The whispers intensified. three days afterward, then,
Could he diet? when the weight dropped off
What most people didnt know Id look incredible.
was that Sandoe had been Throughout his off-season,
busting his backside following Sandoe was allowed three
some of the strictest protocols high-carb days a week, and one
imaginable. I once ate nothing of those days was a designated
for six weeks except fish and unlimited cheat day when he
vegetables and did two hours could have as many carbs as
of cardio every day, he recalls. he wanted. He was permitted
The only carbs I had were 30g between 800g to 1,200g of
Sandoe of oats after training. It was carbs on his other high-carb
photographed
absolutely awful. I stuck with days. All three high-carb days
at M10 Fitness in
Nottingham the it, but the harder I tried, the coincided with training days for
day after he won worse I seemed to look. big body parts. Medium-carb
the 2016 British Bodybuilding, however, is days were reserved for smaller
Championships. hideously cruel. Fans only see body parts and he went
what is presented onstage and low carb (often just 50g) on
if someone isnt diced, they nontraining days. Daily protein
assume theyve had their meals intake was 350g to 400g.
166 FLEX | MARCH 17

FLEXONLINE.COM 167
At 20 weeks out, two of the
weekly high-carb days were LUKE
SANDOE
reduced to medium-carb days,
so things got tougher, but
Sandoe still had the luxury of
unlimited carbs one day a AGE 28
weekand he absolutely loved
it. I was essentially having a BIRTHPLACE
refeed every week, he says. Bournemouth, Great Britain
This carried on until the final HOME Essex, Great Britain
week. Eight days out, I had HEIGHT 5'8"
sushi. By that stage, my body
CONTEST WEIGHT
was working like clockwork and
247 pounds
my energy levels were great.
Sandoes workouts changed CAREER HIGHLIGHT
from high-volume pump training 2016 UKBFF overall British
to heavy lifting. One of the champion
reasons I teamed up with Justin AMBITION
was we had similar ideas on To make it to the Olympia stage
training, says Sandoe. He and also compete at the Arnold
gave me some pointers, but Classic while growing Elite Body
essentially this is the way I like to and Fitness coaching
train. I believe in heavy training. TRAINING ADVICE
The best Olympians are the Find the movements that feel
biggest and strongest. good for your mechanics and
All cardio was high intensity. It get as strong as possible in a
began with 12 minutes a day on a variety of rep ranges
step machine or cross trainer
four continuous rounds of two SPONSORS
minutes easy followed by one Gaspari Nutrition, Mas Body
minute hard. By contest time, he Development, Mammoth
could maintain this pace for 40 Mattresses, Lean Meat LDN,
minutes. The time went a lot Body Alignment Clinic Essex
quicker, and I was able to train SOCIAL MEDIA
harder because I was fitter, Facebook: @Luke Sandoe
says Sandoe. Instagram: @lukesandoe
I ALWAYS
THOUGHT I HAD
POTENTIAL.
BUT I HADNT
MANAGED
TO BRING IT OUT.
168 FLEX | MARCH 17
FLEXONLINE.COM 169
SILENCING diet? The British Championships his life, he did. He wasnt cut to
THE DOUBTERS were there for the taking five
weeks later if he could. Pressure
shredsfew men carrying that
much muscle ever arebut he
Sandoes short-term goal was was on. was tight in the hamstrings and
to regain muscle that had wasted Sandoe aimed to lose eight to glutes. For once, his fabulous
away under his old regime in 10 pounds in those final weeks structure looked crisp and clean
2015 then add fresh size. He but shed 13 pounds. I probably rather than obscured under a
weighed 258 pounds at the lost a little too much, and it cost slight layer of water and fat.
Welsh Championships, 15 pounds me a bit of size, especially in He won the best super-
heavier than the previous year. my legs, he says. But Sandoe heavyweight class since the
His size and structure caused a could cope with a small loss of division started in 2009 and,
sensation, but although he won, muscularity. The one thing he moments later, came back
he wasnt razor sharp. The absolutely had to do was turn up onstage with the other class
question intensifiedcould he in shapeand for the first time in winners to see who would
Sandoe and his

partner, womens
physique pro
Carly Thornton,
hold his trophies.
win the overall title and an
IFBB pro card.
When the result was
announced, he went numb. I
didnt know whether to laugh,
speak, or fall over, he says. All
I wanted all year was to win
the overall. Thats what I spent
every minute in the gym working
toward. I have never worked so
hard for anything in my life.
After four years of trying and
failing, he finally had the British
title, a pro cardand proof that
he could indeed get in shape,
that he could diet.
BACK OFF
Sandoe has a different outlook
on bodybuilding from a year
ago. I realize now thatt you can
push your body only so hard
before it breaks down and n starts
going g backward,
backward,, he says.
s If
you keep driving yourr car a as
hard d as it will go, eventually
e u l the
engine will explode. d Your body
is no different.
I used
u to keep
e e pu
pushing
hing and
pushing i and IId
deend up
u losing
s
more e muscle
mu than fat.
f I think
its a particulara problem for us
bigger guys because the more
muscle you have, av the more your
body wants to give up the tissue,
which is why you regularly need
filling up. You cant constantly
push, push, push. Make no
mistake, Sandoes contest prep
last year was far from easy.
I did suffer and felt like death
SANDOES
S
at times but because I had
high-carb days I had the energy
to work hard all the way
SPLIT
through, he says.
Sandoe joins a booming British
IFBB pro scene. 2015 national
champion Sasan Heirati finished
DAY
DAY 1
fifth in his rookie year and 2014
Back and rear
champion Nathan De Asha won
delts
two pro shows and competed at
the Mr. Olympia in 2016. Sandoe DAY
DAY 2
flew to Toronto to support his Chest and
nd
partner, Carly Thornton, in the shoulders
rs
womens physique pro show DAY 3
and saw De Asha win. It really Legs
revved me up going out there
DAY
DAY 4
and seeing Carly and Nathan
Arms and
nd calves
do well, he says.
After years of dieting, hes DAY
DAY 5
hungry now for a taste of the big Rest
time and hell get his shot when DAY
DAY 6
he makes his pro debut on Repeat Day 1
March 4, at the Arnold Classic
in Columbus, OH.
FLEXONLINE.COM 171
172 FLEX | MARCH 17
BY MICHAEL BERG, N.S.C.A.-C.P.T. PHOTOS BY PER BERNAL
DELTS NOT RESPONDING? ITS TIME TO

DITCH DIPLOMACY AND BLOW UP YOUR OLD
SHOULDER WORKOUT WITH MAXX CHARLES
FIVE WEAPONS OF MASS CONSTRUCTION.
FLEXONLINE.COM 173
I
II have my own way of training
now. So says IFBB pro Maxx
Charles, in one hell of an
understatement. Known for
style that leaves experts
hell blast a body part for
contort common exercises
his own creations, and
or a
s aghast,
or hours,
ercis s into
nd cut
ut short
his range of motion in some cases
while extending it in others.
thers.
In short, his workouts
kouts are like
nothing youll see any other
bodybuilding pro do, much less
your typical gym rat. But no
matterwith eight ht top-six pro
finishes and d a 2015 Tampa Pro
title tuckedd under his belt over
the past three
ree years, the 5'11",
265-pounder er from Port-au-
Prince, Haiti,
aiti, has all the proof
he needs that he can trust his
instincts. He grows. s
While you dont have to o go
to the lengths Charles has s in
changing up your routine, e, you
can learn a thing or two from ro his
is
style. As bodybuilders, we can
all benefit from retooling our
program on a regular basisits
a key strategy to avoid plateaus,
which occur when the body
adapts to a certain stimulus and
stops responding to it.
Take shoulders, for instance. If
you provide them a steady diet of
standard seated presses, lateral
raises, and upright rows week in
and week out, youll likely reach a
point where your progress grinds
to a stop. Thats where some new
twists on those old exercises can
come to the rescue, hitting your
delts in a fresh way, waking up
different muscle fibers and
lighting up new nerve pathways.
With that in mind, consider
these five takes on the most
common delt movesany or all
can help kick your development
into gear and take your shoulders
to the maxx.
174 X | MARCH 17
FLEX
CHARLES SNAPSHOT
TRAINING MAXX
SPLIT CHARLES
DAY BODY PART(S) Birthdate Feb. 21
Height 5'11"
Sunday Hamstrings
Weight 265 pounds contest
Monday Back Birthplace Port-au-Prince, Haiti
Tuesday Chest Current Residence Long Island,
NY
Wednesday Legs
Sponsor Scitec Nutrition
Thursday Shoulders Contest History 2015 Tampa Pro, 1st;
Friday Back 2015 New York Pro, 3rd; 2015 Olympia,
12th; 2013 USA Championships,
Saturday Legs (touch-up), Biceps super-heavyweight and overall winner
(sometimes) (earned pro card)
NOTE Charles only occasionally trains Online Facebook and Twitter
arms, since at 24 inches they begin to @Dominate2DMaxx; Instagram
overpower his upper-body structure. @maxx_charles
Chest and arms are the primary showstopper

body parts, but for a visual impact that truly
packs a wallop, shoulders are hard to beat.
As Maxx Charles demonstrates, they give the
appearance of super width, whether viewed
from the front or the rear.
FLEXONLINE.COM 175
SMIT
SMITH
TH
MACHINE
MACH HI
PRESS
P RESS TO
T
THE
T HE REA
REAR
A
People tend to stick to especially at fi
first,
st, but it does weights. He sets the adjustable
presses with the bar to the position the middle
dle of the bar bench so its not quite straight
front because theyre directly over the deltoids, as up but a few ticks back, which
scared to go behind the opposed to the front
ront version, provides the room he needs to
neck, Charles says. They feel which places it more over the lower the bar. He takes a grip
like theyre going to get injured upper chest. I feel
eel it engaging outside shoulder width in which
if they lower the bar to the back. my middle delts more when Im his elbows align directly below
Thats not really the case, though lowering the bar behind my his hands, then lifts the bar and
any exercise is more dangerous if head, Charles says.
ays. twists it to clear the hooks from
you dont know what youre doing To do it, Charles
es often uses the supports. His chin is down,
and just pick up a weight but a Smith machine,, where the so the top of his head is out of the
dont understand how to keep the trajectory of the bar is fixed, way of the descending bar.
tension on the muscle youre meaning he can concentrate fully With a deep breath in, he
trying to train. on the contraction of his delts lowers the bar straight down until
Admittedly, lowering the bar without worrying about balancing it is just below the level of the top
behind the head feels awkward, the load when handling heavier of his head, then powerfully
176 FLEX | MARCH 17

reverses course, breathing out CHARLES SAMPLE DELT ROUTINE
forcefully as he lifts the weight
back overheadat the top, his NOTE: Before he begins,
EXERCISE SETS REPS
Charles does a few uncounted
elbows are extended but not fully
Smith Machine Press to Rear* 4* 1020 sets of cable triceps
locked out. pushdown and overhead
When I lower the bar, I dont Prone Shoulder Machine Press 3 3050
pushdowns to warm up his
go past the middle of the back Lateral Raise 3 2030 elbows. Rep ranges are noted
of my head, Charles says. I here, but Charles doesnt
wouldnt go deeper than that on Wide-grip Cable Upright Row 2 2030 count repshe goes to failure,
a working set, unless Im doing a Machine Front Raise 1 2030 which tends to be in the
dropset. I can go lower then listed ranges.
Machine Rear Delt Row 2 2030
because Im using a lighter *The final set is a dropset,
weight, and the point of dropsets Reverse Pec Deck Flye 3 2030 where he lowers the weight
for me is to stretch out the Cable High Pull 2 2030 after failure and immediately
musclethis exercise is perfect continues repping, for 34
for that. Dumbbell Shrug 2 2030 drops total.
FLEXONLINE.COM 177
PRONE
P RONE
SHOULDER
SHOOUL
LD
MACHINE
MACCHI
PRESS
To fry the front delts, the front raiseeither
with a barbell or a dumbbellis the universal
tool of choice. But its not the only option. By turning
facedown on a specialized shoulder-press machine,
Charles has found a way to do a press that engages
more of the front delts. The angle means [the
resistance] is directly over my front delt instead of
the middle delt, [which is the case] during a regular
seated press, he says.
Of course, your gym likely doesnt have the machine
pictured here. No matterthe bigger lesson is to get
creative, whether that means finding a machine that
allows for you to sit reversed, or setting up in a Smith
machine where you angle the seat slightly back from
perpendicular, or shift your hips a few inches forward
on a Hammer Strength seated press. Whatever you can
do to shift the emphasis more toward the front delts.
To do this move, Charles lies facedown on the pad
and grasps the machine handles, palms facing
forward. He presses just enough to lift the weight off
the stack and from this starting position, presses the
handles forcefully forward. Hell do three sets, ranging
from 30 to 50 reps. I go to failure until I cant get no
more, he says. I dont really believe in the typical 8- to
12-rep range. I have no idea why that number matters
so much, because your body cant count how many
reps you do and respond. It knows only how much
youre beating it up.
178 FLEX | MARCH 17

17
Doing this move
facedown lets Charles
shift emphasis directly
to his front delts, which
add the necessary pop
in front, side, and even
rear poses.
FLEXONLINE.COM 179
If standard
lateral raises
e
just arent
cutting it,
try Charles
special
e
version.
r
180 FLEX | MARCH 17

EXTE
EXTENDED-
ENDEED-
RANGE-OF-MOTION
OF-M
MOOTION
LATERAL
AL
L RAISE
E
These may look like regular out, but theres no way you can hit
run-of-the-mill laterals at your delt the way youre supposed
first, but the muscle-building to with the elbow straight,
devil is in the details. With elbows Charles says. Thinking of where
slightly bent, thumbs in a naked the delt is located, I need to
grip on the same side of the bar as position my body in a way that the
his fingers, Charles lifts the bells pressure of the weight goes
to a point where his arms are past directly to the muscle Im trying to
parallel to the floor. train. With your arm straight, the
The key, he says, is the mind- tension goes to the forearm,
muscle connection you forge elbow, and upper arm, but when
when doing his variation. The its bent, theres a more direct
best way to explain it is to just connection to the middle delt.
think of it like, instead of doing To do it, Charles grasps a
laterals, youre doing a shrugnot dumbbell in each hand. With a
for your traps but for your delts, deep breath in, he lifts the weights
Charles says. Thats how I bring out to his sides in an arc, not
the weight up. Im still moving like stopping until they pass the level
its a side lateral, but Im actually of his shoulders by a few inches.
shrugging my delt as Im lifting. It Breathing out, he brings them
keeps all the tension on my down along the same path, with
shoulderIm really focused on his elbows remaining fixed,
that contraction. stopping the descent before his
The bend in the elbow is by arms go perpendicular to the
design as well. I see people do floor, which would let the delt
this with their arm fully stretched completely relax.
FLEXONLINE.COM 181
WIDE
WIDE-GRIP
E
UPRIGHT
U PRIG
CABLE
CABLLE ROW
L
Cables are always an option when Charles is also careful to control his
it comes to switching things up, and downward motion. When you lower the bar,
shoulders are no exception. With wide- instead of extending your elbowwhich is
grip upright cable rows, Charles takes what most people do, stretching their arms to
advantage of the continuous tension that full elbow extension but not really doing
cables provide, as opposed to the variable much for your shouldersI believe in
tension of a free weighthis front and shrugging your shoulder up and then
middle delts remain under pressure stretching your shoulder down, not really
throughout the positive and negative focusing that much on your arms. Thats why
portion of each rep. I just keep my arms bent to some degree the
With these, Im focusing more on my whole time. Im not trying to do anything with
middle delt, so I keep my elbows bent my arms but just hold the weight, he says.
even in the starting position, he explains. With the various handles available, you
When I pull the bar upward, Im kind of can adjust your grip, from wide to
shrugging it up, similar to how I do the shoulder-width to narrow, or even use a
dumbbell laterals, and the bar ends up rope, all of which slightly alters the angle of
a few inches in front of my chest just pull and thus the muscle-fiber recruitment
below my chin. pattern in your delts.
182 FLEX | MARCH 17

Cable movements
offer the added benefit
of constant resistance
through the full range
of motion.
FLEXONLINE.COM 183
Rear delts are often
neglected, but not
for Charles. The
Haitian Sensation
does three moves
for them, one of
them shown here.
184 FLEX | MARCH 17

CABLE
AB
BLE
HIIGH
GH
PU L L
The reverse pec deck is a
solid exercise for rear delts,
and Charles often includes it in his
shoulder attack. But he doesnt
stop there, also targeting the
harder-to-hit rear delts with this
cable high pull.
Its similar to the upright cable
row, but he brings the bar to a
higher point just above eye level,
which calls upon the rear delts
because of that extended range
and angle of pull. For it to hit your
rear delts, you have to pull it and
keep your elbow higher than your
rear delt, he says. Your elbows
bend, and you want to make sure
you keep them high and out to
your sidesif the elbows drop, it
becomes more about the lats and
upper back.
FLEXONLINE.COM 185
FIND THE
EXERCISES AND
METHODS THAT
WORK BEST FOR
YOU, THEN GO TO
TOWN!
186 FLEX | MARCH 17
FLEXONLINE.COM 187
188 FLEX | MARCH 17
5 BY MICHAEL BERG, N.S.C.A.-C.P.T. PHOTOS BY IAN SPANIER
PECS IN FIVE
CONQUER YOUR CHEST WOES BY
SLAPPING ON THICKNESS AND CARVING
IN DETAIL, WITH WILLIAM BONACS
FIVE-PRONGED PEC WORKOUT
610 reps each, the three working sets per
H
second a mix of exercise, he explains,
compound and isolation plus I improvise a bit
exercises for 812 reps with my own ideas now
using moderate and then. Its based on
weights, and the third how I feel that day.
14 to 30-plus rep Within that
sets of compound framework, here are
and isolation moves the chest exercises
performed at high Bonac relies on to push
intensities. I do two his body to its stomach-
warmup sets and churning limits.
Had you paid a visit to

William Bonacs Facebook page
on Jan. 11, you would have come
across a nasty sight: A close-up
view of the Conquerors half-
digested dinner coating the
gym toilet.
Leg day made me throw
TRAINING SPLIT
up my macaronihad four more
sets to go on the seated leg
MONDAY Back (width) and biceps
press, he wrote. So after
TUESDAY Chest and triceps
helping myself with a finger in WEDNESDAY Quads and hamstrings
my throat, I man[ned] up and THURSDAY Shoulders, traps,
finished my sets! and calves
So it goes for one of the best FRIDAY Back (thickness)
bodybuilders on the planet. No WEEKEND Rest
rest, no relenting. Thats because
the 34-year-old Ghana native
knows that there are no medals
or accolades for almost. Having
marched up the Mr. Olympia
Y3T SYSTEM
ranks, from 15th in his 2014
debut to eighth in 2015 to fifth
in 2016 is impressive, but he has Week 1: Heavy (610 reps) compound
exercises
no time to stop and bask in past
Week 2: Moderate (812 reps) compound
glories. The only thing that counts and isolation exercises
is whats ahead, and his sights Week 3: High-rep (1430+ reps) and
are firmly set on contending for high-intensity compound and isolation
the Sandow this year. exercises
What does that top five
placing mean to me? It means
that hard work pays off, and that
nothing is impossible, he says.
Now, me and my coach [Neil Hill]
CHEST WORKOUT
will do all we can to top it in
September.
In addition to focusing on EXERCISE SETS REPS
his two major off-season goals
Cable Crossover 3 8-12
further developing his back and
expanding his shoulder width Flat-Bench Dumbbell Flye 3 8-12
Bonac, who now makes his home Incline Bench Press 3 8-12
in Amsterdam, the Netherlands,
aims to maintain his impressive Flat Bench Press 3 8-12
chest, pounding it each Tuesday Hammer Strength Incline Press 3 8-12
with Hills famous Yoda Three
Training (Y3T) system.
The three in Y3T refers to
the weekly progression, with
the first week anchored by
heavy compound exercises of
190 FLEX | MARCH 17

SHOT ON LOCATION AT CIT Y ATHLETIC
ETIC CLUB,
CLU L AS VEGAS, NV
FLEXONLINE.COM 191
1 CABLE CROSSOVER
2 NOT PICTURED
FLAT-BENCH
DUMBBELL FLYE
Sometimes, Bonac will do flyes

instead of crossovers for his first
move out of the gate. Lying faceup
F
or this warmup exercise, Bonac on a flat bench with his feet planted
takes his place in the direct center on the floor, Bonac holds a dumbbell
of a cable cross station, his knees in each hand, resting at his chest, palms facing
slightly bent, one leg just a touch in front of in. To begin, he extends his arms out to the
the other for balance, grasping a D-handle sides while keeping a firm bend in his elbows.
attached to the upper pulleys in each hand. Thenmaintaining that same upper- to lower-
arm angle throughouthe flexes his pecs to
His arms outstretched, the fibers of his
bring the weight in an arc up and over the top of
pectorals taut, elbows locked into a slightly his middle chest, holds the peak for a brief
bent position, he inhales deeply, then begins. count, then lowers the dumbbells back along
The pecs flex, pulling his arms across the the same path.
front of his body in an arc, and his fingers During each rep, he concentrates on the
come within an inch of one another in front hard contraction of his muscles to move the
GROOMING BY NADIA SHALINI R AMNATH
of his lower abdominals. There, he squeezes weight and the slow release, feeling the blood
hardas if hes crushing a can between the as it floods into the area, warming it up for the
inner ridges of his pecsas he blows out heavy lifting to come.
his breath, then slowly allows his arms to
PRO TIP Maintain the arm angle through the
retreat back to the starting position. set, he says. If you open and close your
elbows, you reduce the stress on the pectorals.
Pro Tip Dont let the weight stack touch
down between reps, he warns, noting that
itll immediately dissipate the resistance and
counteract the valuable constant muscular
tension that cables provide.
FLEXONLINE.COM 193
4 FLAT
BENCH PRESS
3 NOT PICTURED
INCLINE
BENCH PRESS
For his first

major compound
exercise of the
day, Bonac will do
either an incline
barbell or dumbbell press. Ill
go up to 330 pounds by the
final working set, or if
dumbbells, Ill go up to 132
pounds and just pump until
failure, since my gym
doesnt have dumbbells any
heavier than that, he says.
When barbell pressing,
hell lie back on the incline
station bench, setting his feet,
splayed to each side, firmly
on the floor for support. He
grasps the barbell with a false
gripwith his thumb on the
same side of the bar as his
fingers, although this is not
recommended for beginners
or early intermediates
because of the danger of
slippageand lifts it from the
supports, his training partner
helping guide the bar into
place over his chest.
Methodically, hell lower
the bar, arresting the motion
as it touches down to his
upper chest, then breathes
out forcefully as he extends
his elbows and calls on his
pecs to press the weight back
up to full extension.
PRO TIP Control the weight

on the way up and the way
down, he says. You dont
want to put your elbow in a
bad position by hitting the top
too hard and locking out. You
want to finish the rep but not
let the elbows hyperextend.
194 FLEX | MARCH 17

L
ying faceup on a flat bench He brings the bar down from his sides, which puts his
station, feet firmly pushed slowly, stopping only when pecs under the full stretch they
into the floor, Bonac the bar contacts his pecs just need for max stimulation.
reaches up, finds the circles above his nipples, then with
etched in the barbell, and wraps a controlled explosive force, Pro Tip The key to doing
his fingers around the bar at a he pushes the bar skyward, the bench press right is to
distance just outside shoulder stopping just before complete keep your shoulders shifted
width, again using a false grip. elbow lockout. Throughout back as you do it and also
He pulls in a breath and clears each rep, Bonacs wrists remain stick your chest out, he says.
the bar from the supports with aligned directly over his elbows, Think about keeping a big,
the help of his spotter. and his elbows angled out away full chest.
5 HAMMER STRENGTH
INCLINE PRESS
A
fter loading his plates not locked out. He holds the peak which he sets a short-back
on each side, Bonac contraction for a quick count, bench or flat bench in between
settles into the seat and then reverses course. From the cables and pumps out a few
grabs each handle, again with here until the end of the set, he sets to total failure.
the false grip. Raising his elbows doesnt allow the weights to
so that they align with his wrist touch down, maintaining tension Pro Tip Whether its this or
and hands, he lifts his chest and on the muscle throughout. any exercise, the aim is to
focuses his gaze forward. With As he does on each set, keep it simple, Bonac says.
a strong push, he moves the Bonac pyramids the weight up The only additional technique I
handles forward to lift the over the course of four to five might do is rest-pause. Over
weight, extending his elbows sets, topping out at 286 pounds. time, Ive also trained myself to
while powerfully flexing his pecs Once hes done on the Hammer take less rest between sets
to handle the workload. Strength, hell tack on one without backing down on the
At the apex of the motion, his more isolation movementoften amount of weight I use or
elbows are nearly straight but a seated cable crossover, in number of reps I do.
FLEXONLINE.COM 197
9
SNAPSHOT
Birth Date: May 18, 1982

Birthplace: Ghana
Current Residence: Amsterdam,
Netherlands
Height: 5'7"
Weight: 232 pounds contest
Sponsor: Ultimate Sports Nutrition, U.K.
Contest Highlights: 2016 Mr. Olympia, 5th;
2016 Nordic Pro, 1st; 2016 Prague Pro, 1st;
2015 Nordic Pro, 1st; 2015 Dayana Cadeau
Pro, 1st; 2014 Golden State Pro, 1st; 2014
Russian Grand Prix, 1st
Web: Instagram @william_bonac;
Facebook @William-Bonac
FLEXONLINE.COM 199
FLEX MAGAZINE PRESENTS
WILLIAM BONAC
PHOTO BY IAN SPANIER
FLEX
MAGAZINE
PRESENTS
F R A N K
PHOTO COURTESY OF WEIDER HEALTH & FITNESS
Z A N E
Total
Bellas
WWES MOST RECOGNIZABLE TWINS HAVE CONTINUED ELEVATING THE
WOMENS DIVISION WITH THEIR ACTIONS IN AND OUT OF THE RING. HERES
A LOOK AT HOW THESE BADASS BEAUTIES TRAIN TO KEEP UP WITH
THEIR CONTINUALLY RISING STAR. BY ERIC VELAZQUEZ, C.S.C.S. PHOTOGRAPHS BY PER BERNAL
Eye candy. Fluff. For decades
many of the women in various
sports entertainment companies,
like the WWE, were relegated to supporting roles that
included barely there outfits and action that made most
diehard fans grimace. Fast-forward to WrestleMania 32 in
April 2016, and you saw the new generation of highly capable,
hyperathletic womenled by entertaining duo Brie and Nikki
Bellathat gave WWE the perfect excuse to do away with
the categorization of a Divas championship and introduce
a more appropriate Womens title, lending even more (and
certainly well-deserved) credibility to a growing division.
The Bella Twins, 32, have wrestling career (although,

become the standard-bearers Brie is on a hiatus from the ring),
of this rebranding, and for Total Bellas, and their pay-it-
good reason. Theyve been forward womens health brand,
featured on all five seasons Birdie Bee, the two Superstars
of Total Divas on E! and were still hit the gym hard. They
selected for a spin-off, Total know that forging a world-class
Bellas, which debuted last physique and mentality begins
October. Brie was WWE Divas and ends in the gym. Below
champ in 2011, and Nikkiwho we outline the Bellas training
is 16 minutes older than her secrets, alongside a sexy
twinis a two-time titleholder; pictorial, and if you think that
Nikkis second reign (301 days) you cant learn anything from
was the longest on record. two of the biggest stars in the
Despite managing their WWE, then think again.
HAIR: PAUL A NORTON; MAKEUP BY EILEEN SANDOVAL
The half-
Mexican and
half-Italian
Bella Twins
made their
WWE debut
in 2008.
FLEXONLINE.COM 203
As WWE
Superstars we
want to have
confidence and
stand strong in
the ring. We are
tomboys. So for
us, it was always
about physical
strength and
mental strength.
204 FLEX | MARCH 17

Fitness
Secrets
of the
Bella
Twins
Just because theyre
twins doesnt mean
their workouts mirror
each other. This
smattering of training
tips help keep Brie
and Nikki in Superstar
shape year-round.
BRIE
Barre Class
Squats have their
place, but the
specialized benefits
of barre training
popularized by ballet
dancers and now all
the rage on the fitness
scenealso come in
handy. I love barre
class, specifically
plis, because you are
not only working your
thighs but also your
posture and shoulders.
Its really a full-body
workout. Brie routinely
performs three sets
of 15 pli squats with
a 20 to 30-pound
kettlebell.
Focus on Abs
Abs are always
looked at, whether you
are inside the ring, in
your bathing suit at the
beach, or in the gym
working out. Its a spot
that everyone is drawn
to. Brie likes the results
she sees from reverse
crunches and lying leg
raises, usually aiming
for three sets of 20.
Pushups
Think pushups are
overrated? Brie begs
to differ. I do three
sets of 20. These are
old school but they
always work, as long
FLEXONLINE.COM 205
206 FLEX | MARCH 17
LEFT Barbell
circuits are
standard for Nikki
(left); Brie enjoys
barre classes
and band work.
RIGHT Brie
married former
WWE Superstar
and current
Smackdown
general manager
Daniel Bryan
in 2014.
as my pelvic bone waist-slimming detail

is tucked under and I into her delts. Im all
am working core, about my shoulders.
shoulders, chest,
and triceps.
NIKKI
Band Play Agility
Brie has a favorite Nikki doesnt just
use for resistance head into the gym
bands that emphasizes and start ripping out
strength and mobility. reps. I do 45 minutes
Put the band around of dynamic warmups
your ankles, put two that help with agility.
heels together as I do a combination of
if you are in a pli, shuffles, high knees,
then bend one leg stretching, and
and lift the other Frankensteins. This
you are lengthening also prevents her
your muscles and muscles from getting
ligaments. I always too tight, increasing her
have to work extra longevity in the gym.
hard on my legs, so
this helps. I will do Heavy Squats
three sets of 20, You dont get legs like
10 for each leg. this just from aerobics.
For strength and
Dumbbell Raises appearance, I squat
Taking a page out with weights. My
of the bodybuilding max has been 185
playbook, Brie focuses pounds, but during my
on dumbbell lateral recovery Ive been
raises to cap off her doing 160. I do three
deltoids. Brie rocks a sets of 35 reps at my
set of 5- to 10-pound heavy weight [160], or
dumbbells and if I want to do medium
performs three sets weight, Ill do three
of 15 to really etch that sets of 12.
FLEXONLINE.COM 207
Complexes on the day. If Im doing it heavy,
The value of complex training Ill do three sets of six.
isnt lost on Nikki. She uses
these same-weight barbell Core Work
circuits often to help keep her This is not just for appearance As a competitive
body ring ready. This boosts but for anything I do in my athlete you
my strength from head to toe. profession. I have to have a
strong core to keep me healthy always want to
Push Presses and protect myself. Nikki likes come out on top
This helps with having to lift Russian twists, barbell twists,
people in our business and and planks to keep the muscles and do your
helps with upper-body near her spine strong while also
strength. I usually do three sets keeping her waistline lean and best work.
of 12, and the weights depend toned.
224Flex Wheelers
incredible 1993
Arnold Classic
physique has
stood the test
of time to go
down as one of
the greatest in
history.
LAST SET
YOUR ONE-STOP SOURCE FOR MUSCLE NEWS
Matt Morgan has been a Ready to walk out onstage Check out all the top pics In this months Posedown,
pro wrestler and American and show em what you got? from our man Rob Pick 45-year old warriors
R ALPH DEHA AN
Gladiator. Now he wants to be Heres how you can make the (seriously, thats his real Dexter Jackson and Vince
an IFBB mens physique pro. best first impression. name!) at the FitExpo in L.A. Taylor duel onstage.
FLEXONLINE.COM 209
LAST SET ON THE RISE
GOLIATH
MATT MORGAN
HAS BEEN BOTH
A PRO WRESTLING
SUPERSTAR
AND AN AMERICAN
GLADIATOR.
NOW HE WANTS
A NEW TITLE:
IFBB MENS
PHYSIQUE PRO.
Matt Morgan is used to
standing out. Whether it was
as the most athletic giant
in the ring during his days in
the WWE and TNA Wrestling
or as a member of the
second coming of American
Gladiators, Morgan has been
used to getting attention and
establishing his dominance.
Nowadays he stands out on
a different platform when he
takes to the stage at a mens
physique contest. Its pretty
easy to draw attention when
youre 7' tall and almost 300
pounds in contest shape. Its
believed that the Blueprint
is the worlds largest mens
physique athlete.
After I retired from
wrestling, I wanted to do
something to push myself
and feel that adrenaline rush
I used to have when I was
in front of the large crowds
kicking butt in the ring. My
wife, Larissa [who competes
in figure], and some friends
were talking about how
I would stand out if I were to
compete in a bodybuilding
show. I thought about it and
decided right then that I
was going to do it, and mens
COURTESY OF JOHN HAWLEY
physique felt like the right

division for me.
The proud father of
young son Jackson would
see that commitment through
and compete for the first
time in 2015. He placed fourth
and was hooked. Morgan
210 FLEX | MARCH 17

BY ROGER LOCKRIDGE
MATT
MORGAN
BORN
Sept. 10, 1976
HEIGHT
7'
WEIGHT
285 pounds
(contest),
300 pounds
(off-season)
INSTAGRAM
@bpmattmorgan
TWITTER
@BPMattMorgan
SHOULDER
ROUTINE
EXERCISE SETS REPS
Reverse
Pec Deck 3 15
Matt Morgan poses with Upright Row
both TNA World Tag Team (wide grip) 3 12
Championship belts after SUPERSET WITH
a successful defense
of the title at a TNA One-arm
Impact taping in 2010. Dumbbell
Lateral Raise 3 12
Seated
Dumbbell
has completed his second year him, he feels winning a show Press
KNIGHTNEPHRITE.DEVIANTART.COM
as an NPC mens physique is likely. (no lockout) 5 1215

athlete, placing as high as second I need whomever Im working Seated
when he took part in the mens with to be as dedicated as I Dumbbell
physique masters division at am and to tell me step by step Lateral Raise 4 1012*
the NPC Ocala Cup Classic. what I need to do. A.J. and Nikki NOTES: Rest no more than
Morgans competitive plans for are awesome at what they do, 60 seconds between sets.
2017 have yet to be determined, and its been great working with *The fourth set is a dropset. Lower
weight and lift for 90 seconds.
but with the support of sponsor them. I have no doubt the next
5% Nutrition and coaches A.J. time you see me onstage I will
and Nikki Sims working alongside be in my best condition ever.
FLEXONLINE.COM 211
LAST SET JUDGES TABLE
It takes hours of practice
to look relaxed while
holding your poses.
THE JUDGES
LOVE AT
FIRST SIGHT
READY TO WALK OUT ONSTAGE AND SHOW EM
WHAT YOU GOT? HERES HOW YOU CAN MAKE
STEVE
WEINBERGER
THE BEST OF YOUR INITIAL IMPRESSION.
Q: What are some of the By this, I mean that you should
dos and donts when you have the required amount
come out on the stage and of muscle development and
the judges are seeing you conditioning for the division,
for the very first time? as well as a good tan, a suit that
complements your body, and
STEVE WEINBERGER: be well groomed.
A good first impression is important Your walk, and your posing
when you appear onstage for the and presentation, needs to be
first time, particularly when the well practiced and rehearsed, too.
PER BERNAL
SANDY
class is very big. To be noticed, You want to appear relaxed in
WILLIAMSON
you must, first and foremost, have your facial expressions but hold
prepared correctly for the show. the poses at all times, even when
212 FLEX | MARCH 17

BY MICHAEL BERG
Adela Garcia
shows all
her skills and
creativity.
standing in the lineup or at the allowed during these poses, you have multiple strength
side of the stage. In all divisions, so time needs to be put into movements, including
posture is extremely critical, practicing and looking ones combination movements, along
and the stomach should be held best in these positions. with flexibility moves. Once
in and not allowed to relax or you have those moves picked, I
protrude at any time. Q: What would you would look for music that is going
In bodybuilding, classic suggest focusing on for to wake up the audience and get
physique, and womens physique, a fitness competitor who their attention. If youve watched
the mandatory poses need to be doesnt have a gymnastics a gymnastics floor-routine
practiced so that they can be background? What kind competition, you see some of the
performed fluently and without of moves would score well athletes music choices draw the
hesitation. The most successful in a routine? audience in, so you want to do
athletes manage to smile and the same thing.
make the poses look easy, even SANDY WILLIAMSON: First, Next, you want to practice
though they are fully flexed and l want to say you dont need a daily to get comfortable with the
tense throughout the display. gymnastic background to do well routine so it looks effortless. Many
In mens physique, figure, in fitness. Adela Garcia did not competitors can do the individual
and bikini, the walk and model have a gymnastic background, moves, but they look mechanical
poses need to be practiced and yet won multiple IFBB fitness when they perform everything
perfected so that they show competitions, including eight together onstage. With YouTube,
the competitor at his or her Fitness Olympia and five Fitness its easy to watch routines by
besthowever, just remember International titles. the top pros like Garcia, Oksana
that the actual judging will be done Fitness is judged on a Grishina (the current Fitness
in two positions for bikini and combination of three aspects: Olympia champion), and Tanji
mens physique (front and back) strength, flexibility, and overall Johnson, to name just three, all
and in four positions for figure quickness and showmanship. of whom have different styles
(via quarter turns ). No twisting is I would first make sure that yet are excellent performers.
FLEXONLINE.COM 213
LAST SET TOP PICKS
2017 L.A.
4
FIT EXPO
LOS ANGELES CONVENTION CENTER, CA
2 3
214 FLEX | MARCH 17

PHOTOGRAPHS BY ROB PICK
5 6
8 1 Former Mr. Olympia

and five-time Arnold
Classic champ Dexter
Jackson flashes his
guns for the fans. Still
world class at age 47!
2 A good competitor
has laser focus and
looks great even
when not onstage.
3 With these
athletes, being fit
is about living fit.
4 Dru Borden and
Mike Bolkovic are just
too big for their sleeves.
5 Rebekah Sneed
9 proudly displays her
patriotism.
6 Lonstermash and
Lee Thompson as
Wolverine and
Captain Marvel.
7 The Kristef Brothers
use a mixture of
power, skill, and
stamina to wow
audiences.
8 NPC competitor
and fitness model
Jiyan Hasan is a
bronzed beauty.
9 Strongman
competitor Robert
Oberst, all 6'8" and
403 pounds of him, is
a gentle giant when it
comes to the ladies.
FLEXONLINE.COM 215
LAST SET TOP PICKS
1 2
1 Christin Joy Perkins

beams as she finally
meets Bradley Martyn.
2 Kasturi Andersons
smile lit up the joint!
3 With talent like this,
its easy to see why
the Nutrishop booth
was such a huge hit
with the male fans.
4 Jon Call plants both
feet on the floor to
take a photo with
Amanda Tini Martin.
216 FLEX | MARCH 17

5
8 5 Caroline Campos
shows us what a
real wonder woman
looks like.
6 Bradly the Manimal
Castleberry brought a
six-pack and more to
the expo.
7 A blast from the
past: Andreas Cahling
is still going strong!
8 Gabe Moen, Perkins,
and Don Cappo make
an impressive team.
FLEXONLINE.COM 217
LAST SET TOP PICKS
1 5
1 Another gentle
giant, Brian Shaw.
That ham-size fist
helped Big Brian
(6'8", 420 pounds)
win the Worlds
Strongest Man
in 2011, 2013,
and 2015-16.
2 The GAT team.
3 Steven Belcher
and Cane Bishop.
When you look
this good, a tank
top is mandatory.
4 Gizel is always a
big hit with her fans.
We wonder why.
5 1994 USA
champ Dennis
Newman listens
to 1992 USA
champ and
four-time Arnold
Classic winner
Flex Wheeler 4
at the Return of
the Champions
seminar.
6 Kylie Shea
looks smoking
hot, especially
considering she
just jumped rope
for more than
an hour.
7 Mike Rashid is
all business.
8 Jen Esquer and
Scott Mathison do
the Handstand 3
Hollowback and
the Human Flag.
218 FLEX | MARCH 17

6 8
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LAST SET POSEDOWN
JACKSON
AC VS.
TAYLOR WHAT IF DEXTER JACKSON
AND VINCE TAYLOR
DUELED AT 45?
DEXTER
JACKSON
AGE
47
PRO WINS VINCE
28 TAYLOR
YEARS AGE
AS PRO
18 60
PRO WINS
PRO
CONTESTS 22
83 YEARS
AS PRO
WEIGHT
230 16
PRO
HEIGHT CONTESTS
5'6" 68
WEIGHT
PER BERNAL; ROBERT REIFF; PER BERNAL; ROBERT REIFF
230
HEIGHT
5'9"
They were born 13 years apart, Jackson currently spends more stupendous well past their 40th
so you cant put much stock in time in Southern California, they birthdays. Jackson will try to add
the fact that the younger Dexter both call Florida home. Taylor to his record win tally this year
Jackson eventually racked up started much faster than Jackson at 47, and Taylor is flirting with a
head-to-head wins over Vince (he won 10 pro shows his first comeback at 60. But lets go back
Taylor. Still, they share much in three years to Jacksons zero), but in time. At 45, Jackson was
common. Both are celebrated for both compiled two of the all-time second in the 2015 Olympia, while,
their humongous arms, minuscule greatest contest records. Most in 2001, Taylor was 13th in the
waists, and sharp lines. Though implausibly, each looked Mr. O and first in the Masters O.
222 FLEX | MARCH 17

BY GREG MERRITT
Flex (ISSN 8750-8915), Vol. 34,

No. 3, is published monthly except
for a combined July/August issue,
which counts as two of twelve in an
annual subscription by Weider
Publications, LLC, a division of
American Media, Inc. 4 New York
Plaza, 2nd Fl, New York, NY 10004.
DEXTER
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FLEXONLINE.COM 223
THE SHOT
UNVEILING A
CLASSIC
March 6, 1993. On this night, rookie
sensation Kenneth Flex Wheeler proved
that his pro debut win a week earlier at the
Ironman Pro, where he beat out veterans
Lee Labrada and Vince Taylor, was, to
put it mildly, not beginners luck. He was
big. He was separated. He was striated.
His God-given shape made him look like
a comic book hero come to life. It was a
physique that many witnesses, even to this
day, rank as one of the best ever seen on
a bodybuilding stage. Wheeler went on to
win two more shows that same month and
place runner-up in his Mr. Olympia debut
later in the year. He never won the Olympia,
R ALPH DEHA AN
but he won the Arnold three more times

(1997-98, 2000). Yet, for all his career titles
(17), it is for this remarkable achievement on
the Veterans Memorial Stage in Columbus,
OH, that he is most remembered.

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132 THE ARNOLD

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DISCLAIMER Please consult your physician before beginning any exercise

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slowly? Reduce the load. Is it with increased

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Would this also apply

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But actually, when I do each So if youre not

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