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34 FLEX 100Top tips from 35 pros.

120 YOUR BIG YEARGet big with this intense 8-week plan.

136 NUTRITION OVERHAULReach your physique goals with these simple diet hacks.

146 MR. OLYMPIAS SPEAK Phil Heath talks to Jay Cutler in this FLEX exclusive.

162 BIKINI BLOWOUTCheck out the winners of the 2014 FLEX Bikini Model Search Online.

172 THE CONQUEROR William Bonac looks to make an impact in 2015.

180 THE NEW BREEDOur analysis and photos from the 2014 NPC Nationals.

FEBRUARY 2015

FEATURES

COVER PHOTO BY PER BERNAL

16 Chairmans Letter18 Arnolds Page61 First Set81 Lift105 Food & Supps191 Last Set206 Events208 The Shot

34100 tips from 35

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162Bikini

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136Nutrition Overhaul

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Chairman and Chief Executive Ocer DAVID PECKERFounder and Chairman Emeritus JOE WEIDER (19202013)

EDITORIALChief Content Director

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FOREIGN EDITIONS

FROM THE CHAIRMAN

NEW YEAR,NEW GROWTHTHE TIME IS NOW TO RECOMMIT TO A BIGGER, BETTER YOU

A new year is once again upon us, and with it comes the

opportunity for new growth, new strength, and a new physique. As always, FLEX magazine will be here for you in 2015, to provide you with the information and inspiration you need to reach new heights, but in the end its you who has to do the heavy liftingliterallyto achieve your goals, and I commend you for that.

You deserve credit for having the discipline and willpower to do what is necessary to make the improvements that youre making each and every day. Its these qualities that set you apart from the many who arent willing to walk through the re the way you do each and every workout.

But by virtue of the fact that youre reading this now, you are undoubtedly one of those who does persevere, come rain, sleet, snow, or worse. And because you are that person, you are consistently gaining an edge on everyone who would let themselves be sidelined by Mother Nature. In the end, youll be the guy who comes out on top.

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ARNOLDS PAGE

SEE IT THROUGH

YOURS IN IRON,

ARNOLD SCHWARZENEGGER

For me, the key to setting goals and achieving them

always begins with visualization. You have to create a picture in your mind of what you want to achieve and imagine its already true. Then its almost easy to get there because you know what it is you wantit just takes time and work.

People fail to achieve goals because they cant really see themselves succeeding, so they dont believe they can, and then they quit at the first sign of adversity. Successful people dont quit, because, in their minds, theyve already won. It just isnt official yet.

I like to use the example of how

HOW TO SET GOALS LIKE A TERMINATOR

I brought up my calves to illustrate this. When I finally acknowledged that they were a serious weak point, I began to visualize my calves all the timeI saw them growing and taking shape. This automatically led to me taking practical steps to make them grow. To help me concentrate even more, I cut the legs off my sweatpants so that I could see my calves whenever I trained. It didnt matter how puny they looked; I kept seeing them as champion-level calves. Ultimately, my calves grew, and my vision was fulfilled.

And thats the formula for success: Create an image and let it lead you down a path that makes it real.

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

When Arnold saw his calves growing in his mind, they started growing below his knees.

HOW CAN I MAKE 2015 THE YEAR I REALLY ACHIEVE MY GOALS?

STEVE G., VIA FACEBOOK

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Like us at facebook

.com/exmagazine and interact with our two million other

fans just like you.

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Of course we tweet, too. Check out our daily

updates by following

us at @ex_magazine.

Think you dont need to train your forearms? Think again. Not sure how? We have a workout just for you. FLEXonline.com/forearms

GREATEST 2014 OLYMPIA MOMENTSThe 2014 Olympia marked the 50th year of the greatest bodybuilding competition in the world, and FLEXonline.com was up close and personal to bring you the ultimate gallery of the greatest 2014 Olympia moments. FLEXonline.com /2014olympiamoments


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Its nearly 8 p.m. here at the FLEX New York City oces,

and Im itching to get to the gym, but not before I pen this letter. That means the goal is to make it to the gym by nine, hit it hard for a good hour to an hour and 15 minutes, take the subway uptown, get home by 11 p.m., make dinner, eat, and hit the sack by 1 a.m.

Odds are youre faced with a similar schedule. Maybe you train in the morning, before work, which means you have to be in bed earlier, and get up earlier than me. But still you make it a point to get to the gym, come hell or high water, or a taxing work schedule. For you, skipping a day of training isnt an option, and because of that I couldnt be happier to be here at this late hour writing to you.

Some of the longtime readers of this magazine may recognize

FROM THE EDITOR

WORTH ITITS NOT ALWAYS EASY TO GET TO THE GYM, BUT ITS ALWAYS WORTH THE EFFORT.

my name from a few years back, when I was a senior writer. Since then I went on to oversee Muscle & Fitness, and then Muscle & Fitness Hers. Now, in a circumstance that I can only dene as serendipitous, Im reunited with the magazine where I began my professional writing career, and I couldnt be happier.

So I gladly write this editors letter when most everyone else in the oce has gone home, because I consider it a privilege to be able to write one for FLEX. More important, I feel privileged to be able to write it to you; someone who puts in that extra eort to balance work life, family life, and the bodybuilding lifestyle. I know its not easy, but I also know that its worth it, and by virtue of the fact that youre taking time out of your busy schedule to read this magazine, you do too.

Its great to be back home.

MORE POWER TO YOU,

SHAWN PERINE, CHIEF CONTENT DIRECTOR

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Chief Content Director Shawn Perine, and NBCs The Biggest Loser trainer Jen Widerstrom

celebrate the launch of their Muscle & Fitness covers at Golds Gym in Venice, CA.

Turn to page 198 for more exclusive photos and news from the party.

SPORTS UFC 184Undefeated UFC middleweight champion Chris Weidman squares up against Vitor Belfort in a highly anticipated title ght and Ronda Rousey defends her title against Cat Zingano. Feb. 28

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SAMI AL HADDADSABS ROUTINE

EXERCISE SETS REPS

Machine Crunch 3 1520

Leg Raise 3 1520

Rope Crunch 3 1520

BEEFTo say I eat a lot of beef

in the o-season would be an understatement. There were times when I ate eight to nine

pounds of red meat every day, and my protein intake

was as high as 850 grams per day. Beef has always been

anabolic for me, much more so than eggs or chicken. And

Im allergic to lactose, so I avoid dairy. As I get closer to a contest, I cut back because of its higher fat content. But

for most of the year red meat, whether from steaks or a

beef-based protein powder, is the food that I use for muscle

growth. KAI GREENE

7 Behind-the-neck press The year that I turned pro I was speaking with Kevin Levrone and

he told me that the best exercise

up with my legs was behind-the-neck presses. I usually start with a few exercises to get my shoulders loose and then go over to the Smith machine. I like that I can control the movement easier with the Smith, because free-weight, behind-the-neck presses can be tough on the rotator cus if you get out of the [exercises] groove. SHAWN RHODEN

With back extensions, I sometimes do them the traditional way, with my hands across my chest, but I usually do them with a reach and a squeeze. What I do is I reach as far down and forward as I can at the bottom, then I bring my arms back as I rise, so at the top my elbows are back and Im contracting my lower lats as well as my erectors. Its the same movement I make when I start my lat spread. FLEX LEWIS

5 BARBELL ROW I love barbell rows. There have been back workouts where Ive done

nothing but 1012 sets of barbell rows. I do these the old-school waylike Arnold and Lee Haneywith my back parallel to the oor. This is the hard way, and it forces my lats to engage more. EVAN CENTOPANI

EXERCISE SETS REPS

T-bar Row 5 12

Hammer Strength Row (parallel grip) 3 1012

One-arm Dumbbell Row 4 12

V-bar Pulldown 4 12

Hammer Strength Row (reverse grip) 3 15

Sti-arm Pulldown 4 15

EDUARDO CORREAS BACK ROUTINE

4

2

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3 BACK EXTENSION

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8 For squats, of course I use a belt, and on back day I always have a belt on. But the only other time I might use a belt is on some chest exercises, like incline presses, because I notice I can distend my waist a bit too much if I dont wear a belt. PHIL HEATH

When it comes to chest presses, sometimes I use barbells or machines. But mostly I use dumbbells. I feel dumbbells give me better mobility, and they stimulate more muscle growth because of the longer range of motion. EDUARDO CORREA

KAI GREENES BREAKFAST/fqj k\ Xb- \^^ n _k\jXe[)n _fc\\^^j(fi)Zlgjf ]

oatmeal, grits, or cream of wheat

BELT

Ive always done barbell bench presses and barbell incline presses, and I still do them. Bench presses were what built the chests of Arnold Schwarzenegger and Franco Columbu and Lee Haney. They never had any pec tears or any major injuries. I think theres a certain quality of muscle, a certain density, that only comes from basic exercises like bench presses. KAI GREENE

BENCH PRESS (DUMBBELL)

BENCH PRESS (BARBELL)9

10 11

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You can really go medieval on your calves while just using your body weight. This lets you focus on the stretches and contractions for as long as you can stand the pain. Ill alternate extreme stretches and contractions with regular sets of

weighted raises. FLEX LEWIS

15 CALORIES O-season, I aim for 7,500 calories a day to get enough nutrients to grow. I never eat true junk food, even then. When I kick in my diet, I cut back to

calories and more about cutting carbs. JUSTIN COMPTON

DEXTER JACKSONS BICEPS ROUTINE

13CALVES

CEDRIC McMILLANS CALF ROUTINEEXERCISE SETS REPS

Seated Calf Raise 3 1230

Standing Calf Raise 3 1230

14

Can break record for Mr. Os entered: 16.

EXERCISE SETS REPS

EZ-bar Curl 4 810

Hammer Curl

4 810

Preacher Curl

4 810

Only 26 when makes

Arnold debut, March 7.

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FLEXonline.com 39

19CHEST

(PRE-EXHAUST)My shoulders were

taking over on my chest presses. So now I focus

mostly on isolation exercises for chest, and I do those rst. I

do two or three sets of pec-deck yes and two or three sets of cable

crossovers, all to failure. I hold the contractions on the nal reps for 30 seconds. Only then do I do one or two sets of

incline presses to failure with 20 or more reps.

CEDRIC MCMILLAN

20CHEST (SUPERSET)I nish o my chest by supersetting dips

and pushups, going to failure on each. Ill do three of these body-weight supersets to make sure Ive put

everything I can into my chest workout and end

with a maximum pec pump. SHAWN RHODEN

BRANDON CURRYS CHEST ROUTINE

For cardio, I do high-intensity interval training [HIIT], alternating periods of lower intensity with periods of higher intensity. I use it a lot during my Mr. Olympia contest prep when Im on the incline treadmill. Ill alternate between two minutes of running and two minutes of brisk walking for the whole session. The sessions are 30 to 60 minutes long, so, obviously, theres going to be a lot of integral periods in there, switching back and forth. PHIL HEATH

I do cable curls hammer style with my thumbs up and pinkies down. This helps me hit my biceps, brachialis, and forearms together. I make sure I get a good squeeze at the top and a nice stretch at the bottom. SHAWN RHODEN

CURL(CABLE)

22

CARDIO (HIIT) 16

21

EXERCISE SETS REPS

Smith Machine Incline Press 4 1012

Barbell Decline Press 3 1215

Pec-deck Flye 2 1215

Cable Crossover 2 1215

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24 DEADLIFTI do deads o the oor last in my back routine. That way, I dont

have to go heavy, and I feel it ties my entire back together. You can feel it more in your upper back if you do deads after all your pulldowns and rows. Also, I try not to do less than 10 reps. So Im not using super-heavy weights, but its going to feel heavy when you do deads last. VICTOR MARTINEZ

I started wearing the heavy powerlifting chains draped over my neck when I dip because I like how it pulls me forward. To hit your chest you need to lean into the stretch. Chains around

your neck force you to do that, as opposed to a dumbbell hanging from a belt around your waist,

which pulls you down instead of forward. Also its easier to shed chains for dropsets. Ill start with three chains and keep dropping

them until its just my body weight. BRANCH WARREN

26 DROPSETS My favorite technique for upping the intensity is dropsets. I do those whenever I feel I need them to get the best out of a workout. Ill start with one

get as many reps as I can. DENNIS WOLF

27 EGGS Most people think of eggs as a breakfast food. And I have whole

bed. WILLIAM BONAC

With barbell curls, I feel more of a contraction in my bis when I do a drag curlI just keep the bar close to my body and raise it up. But Ill do it the regular way too. I will sometimes do 10 reps of drag curls and ve reps of more normal barbell curls with the bar arcing out away from my body. With drag curls, I dont get as much of the negative movement. I feel that more with regular curls. So I like to do both styles. KAI GREENE

DRAG CURL 23

DIP25

23-27


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28 EXPERIMENTATIONI do a unique chest press

with the foot pad on an assisted pullup/dip machine. Im not afraid to experiment in the gym. I might be quiet during a workout because Im focused, but Im always watching what other people are doing and how theyre doing it. Ill watch someone doing pullups, and Ill think I can use that to hit my lower chest. MAX CHARLES

29 FATS (GOOD) In the o-season I make sure I get enough good fats. I have one

teaspoon of all-natural almond butter or peanut butter with both my rst and last meals of the day. SHAWN RHODEN

31

ROELLY WINKLAAR

30 BAD FATS I have to be careful to keep fats in my diet in the o-season. Im talking about the so-called bad fats of non-lean beef and pork, also egg yolks, and on occasion fried foods. Fat keeps my metabolism running at its peak. When Ive eaten too clean in the o-season before, I lost weight that I needed to help me build muscle and grow. JUAN MOREL

Know what you can aord. You have to be resourceful and write it down and budget it out. Ask yourself If I have to eat at least four or ve times a day, what can I aord? Too many guys want to buy the supplements rst before the groceries. Theyll say I dont have money for food. And Ill ask them what they eat, and theyll give me a long list of supplements. If Arnold and those guys got big on food, why cant you? Supplements are important, but food comes rst. PHIL HEATH

FOOD BUDGET

KAI GREENES FOREARM ROUTINE

EXERCISE SETS REPS

Reverse Curl

4 1012

Wrist Curl 4 1012

32

33

34 FRONT RAISE

ESSA OBAID

28-34


37 GLUTES Dont avoid an exercise just because it sounds girly. I do

stepups, lunges, and the glute-ham raise. Ill put one of those in every leg workout. Glute

decides contests, so its an area you need to train just like every other.

EXERCISE SETS REPS

Standing One-leg Curl

3 20

Sti-leg Deadlift

4 20

Lying Leg Curl

3 20

I switch it up between T-bar rows and barbell rows for back. And I also switch up my grip. One workout Ill do barbell rows with an overhand grip and the next time Ill use an underhand grip. Changing your grip with back exercises changes how the exercises hit your muscles. MAMDOUH ELSSBIAY

GRIP

KAI GREENES HAMSTRINGS

WORKOUT

For most body parts I keep my reps in the 1015 range. But with triceps I go higher. My sets for

triceps exerciseswhether pushdowns, extensions,

or weighted dipsare all in the 1520 range. I just feel higher reps work best for tris. It certainly gives you a good pump. And it also protects my elbow joints

from the heavier weights Id use with lower reps.

JON DELAROSA

HIGH REPS 40

38 39 No longer a newbie. Can he shoulder his way into O contention?

35-40

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42 LOW-CABLE ROW Charles Glass taught me a unique way to do

these. I sit up higher on a box, so I pull the handle up and into my lower abdomen. I also use a handle that

width. These little things make a big dierence, because I can get my elbows back farther to really feel it in my lower lats. ESSA OBIAD

Meal 1 8 oz bison, 1 cup egg whites, /3 cup cream of rice

Meal 2 10 oz chicken, asparagus

Meal 3 10 oz orange roughy, 1 cup brown rice

Meal 4 50g whey (post-workout)

Meal 5 10 oz tuna, broccoli

Meal 6 60g casein

I do Jeerson squats. Its an old movement. You dont see many people do these anymore. But I think its an excellent movement because it works your

lower body in a unique way. Take a wide stance and hold the bar between your legs with one hand in front of your body and one hand behind. Keep

your glutes tensed the whole time while you squat down. Use smaller plates on the barno more than 25sso you can get down deep enough. The key is to force your knees out. Forcing your knees out will activate your glutes, so you keep them under continuous contraction throughout the set. KAI GREENE

44 DENNIS WOLFS OFF-SEASON MEAL PLANMeal 1 100g whey, cup oatmeal,

banana

Meal 2 40g whey (post-workout)

Meal 3 10 oz chicken breast, cup brown rice

Meal 4 14 oz salmon, cup brown rice

Meal 5 10 oz steak, cup brown rice

Meal 6 10 oz chicken breast, 10 oz sweet potato

Meal 7 80g whey

46 JOSE RAYMONDS PRE-CONTEST MEAL PLAN

JEFFERSON SQUAT 41

45 MEAL VARIETYWhen a meal plan says chicken or

turkey or whatever, that doesnt mean you have to eat a plain chicken breast or plain turkey. There are an almost endless number of ways to prepare those foods that dont add a lot of fat or simple carbs. You can have turkey chili or barbecued chicken or hundreds of other things. And if youre trying to gain size, you dont have to eat super clean. Its not even benecial. You need extra calories to grow. PHIL HEATH Goes for Sandow

No. 5, 5th most all time.

Deep tissue massage is key for opening and

lengthening the muscles and breaking up the scar tissue within the muscles. Overall, its excellent for recovery and growth, but it also increases my mobility for doing

exercises and hitting poses correctly.

STEVE KUCLO

MASSAGE

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The one-leg hack squat is one of those creations Charles [Glass] came up with. Youre basically sideways in the hack machine in a

lunging position. It feels like a lunge. Youre going to hit the glutes, but I also feel it a lot in my

outer quads. DEXTER JACKSON

ONE-LEG HACK SQUAT55

PARTNER56 Training partners are not essential. A lot of bodybuilding you have to do on your own. When you do have a training partner with you who is in tune with what youre trying to accomplish, it can be a wonderful vehicle to help you.

But when you dont have it, youre still going to have to be accountable for reaching your goals. KAI GREENE

57POWER BODYBUILDING Power bodybuilding increases your size and strength by combining pow-erlifting and bodybuilding. I dont separate the two. In my training, theyre one and the same. My objective on every set is to lift as much weight as possible for as many reps as possible. Its very simple. Lift heavier to get bigger. JOHNNIE JACKSON

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The one-leg hack squat is one of those creations Charles [Glass] came up with. Youre basically sideways in the hack machine in a

lunging position. It feels like a lunge. Youre going to hit the glutes, but I also feel it a lot in my

outer quads. DEXTER JACKSON

ONE-LEG HACK SQUAT55

PARTNER56 Training partners are not essential. A lot of bodybuilding you have to do on your own. When you do have a training partner with you who is in tune with what youre trying to accomplish, it can be a wonderful vehicle to help you.

But when you dont have it, youre still going to have to be accountable for reaching your goals. KAI GREENE

57POWER BODYBUILDING Power bodybuilding increases your size and strength by combining pow-erlifting and bodybuilding. I dont separate the two. In my training, theyre one and the same. My objective on every set is to lift as much weight as possible for as many reps as possible. Its very simple. Lift heavier to get bigger. JOHNNIE JACKSON

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I go through phases where I eat primarily one type of protein. I guess its easier for me to focus my meals that way. I used to love chicken breasts, so I was eating, like, 10 or more chicken breasts a day. And then for a while I felt my body responded a lot better to chicken drumsticks, believe it or not. So I used to eat massive amounts of drumsticks. And then I went through my sh phase, tilapia and orange roughy. I was eating lots of lean sh every day. Right now, I eat more steak, and I also get my protein from red meat protein powders. KAI GREENE

60 PULLUP I love to do body-weight pullups at the start of my back workout. I take a wide

grip at the ends of the angled parts of a pullup bar, and I make sure I get good stretches and contractions. I just feel like this opens up my shoulders

back with the rows and pulldowns that follow. KEVIN JORDAN

There are some things I do for back that most bodybuilders dont do. One of those things is pullovers. Ill do pullovers rst in my routine to pre-exhaust my back. Pullovers are an exercise that doesnt involve elbow movement. Ill do these on a Nautilus pullover machine or at a pulldown station with straight arms rst, and then move on to pulldowns and rowsexercises that work the back but also involve the arms. KAI GREENE

I prefer to use a rope on pushdowns to get more tension in the muscle. I separate the ropes at contractions and hold and squeeze for a second. PHIL HEATH

2nd at O last 3

years. Watershed. S

tay

2nd, slide, or win?

58

59 PULLOVER

PROTEIN

BRANCH WARRENS QUAD WORKOUT

EXERCISE SETS REPS

Leg Extension 5 20*

Squat 5 10

Hack Squat 5 15

Leg Press 4 20*

Smith Machine Lunge 3 10

*Final set is a dropset with three stages.

62

Stay in O top six?

PUSHDOWN

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63 QUINOA Rice used to be a staple in my diet, but I switched to quinoa.

Quinoa has been just as easy to mix with my foods, easier to digest, and just as easy to cook in a steamer. The carb count is approximately the same as rice, but quinoa is a complete protein, with about 10 grams per cup, so it was a no-brainer to switch. FOUAD ABIAD

I never get too fancy with the rep range and try to outthink whats been proven to work. Science tells us 812 reps per set is best, so thats what I aim for. Im usually going for 10, but I might get a little less or more. Either way, I know itll be in that 812 range. DENNIS WOLF

65 REST PERIODS I use my breath to gauge my rest periods. I rest between sets until

my breath goes back to normal, and then its time to go back to work on my next set. MAMDOUH ELSSBIAY

ROELLY WINKLAARS SHOULDER ROUTINE

EXERCISE SETS REPS

Hammer Strength Shoulder Press

3 1012

Seated Dumbbell Press

4 12

Lateral Raise 3 12

Overhead Lateral 3 12

Dumbbell Shrug 4 10

Bentover Lateral 3 12

66

64

REP RANGE

STANCE67

I do hack squats and leg presses almost every workout. What changes is my foot placement. Ill take a wide stance on one and a narrow stance

on the other, and the next workout Ill change that. Or Ill put my feet forward one workout and back

under my hips the next. GUY CISTERNINO

I love eating ground beef and steaks. I spend more for

quality meats. I can eat a 12- to 16-ounce

steak if its very tender, because my jaw isnt tired. With a subpar piece of meat, youre going to be playing with

that for a while. I get rib eye, let mignon,

and strip steaks, and usually marinate

them in lemon and lime juice and

sprinkle them with garlic. DAVID HENRY

STEAK

Can he be 212 O

63-68


70 STRETCH The stretches I do after my workout are designed to

maximize the stretch on the muscles and expand the fascia. They hurta lot. Theyre nothing like the relaxing stretches most people do. Extreme fascia stretches are an extension of the workout, and you have to push yourself through the pain zone. DAVID HENRY

Use supplements as additions. Thats what

theyre supposed to be. If your main worry is what

supplements to take, youre priorities are probably out

of place. If youre not getting enough protein from real foods like sh, chicken,

beef, and eggs, and if your workouts are o and youre

not getting enough rest between workouts,

all those supplementsthose additionsare not

going to stimulate growth. KAI GREENE

73 TENSION To build muscle you must subject your body to increased tension. One of the best ways to do this is to slow down your reps. If you increase the total

the top. BEN PAKULSKI

I use straps on back exercises when I go heavy. With straps, I know my grip wont give out before the muscles Im trying to target give out. Some people might say you dont want to become too reliant on straps, but for me its not about having a strong grip. Its all about best targeting the muscles I want to target. KAI GREENE

STRAPS

Most people dont train the front of their calves, but the

tibialis is a beautiful muscle. It gives your lower legs a complete look when viewed from the front.

Ill do tibialis raises seated and hanging from a bar, and I dont need weight. Its all about the isometric exing. KAI GREENE

69

71 SUPPLEMENTS

75 PHIL HEATHS TILAPIA RECIPE () fq kcXgX( kYjg CXnip j C\dfe G\gg\ichopped broccoli

instead.) Steam the broccoli.

74

SUSHI Even pre-contest I can still have what I call a clean cheat meal once per week or so. Thats almost always sushi. I just get stu like salmon and yellowtail tuna sashimi. On a diet Im not going to have any fried crap or any of those rolls covered with sauces or anything like that. FLEX LEWIS

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76 TRAPSFor traps, I like to superset shrugs with upright rows. Ill do the

shrugs with either dumbbells or a shrug machine so my palms are facing my legs. And with the upright rows, Ill take a shoulder-width grip to hit my side delts with my traps. NICK TRIGILI

78 VARIETY Variety is very important for stimulating muscle growth. Whether

its o-season or pre-contest, Im always changing things around. No two workouts are ever exactly the same. HIDETADA YAMAGISHI

JUAN MORELS TRICEPS ROUTINE

EXERCISE SETS REPS

Pushdown 4 20

Close-grip Bench Press

4 10

Kickback 4 1215

One-arm Dumbbell Extension

4 1215

Its a matter of visualizing what you want to achieve, and then letting your body achieve what its capable of achieving. Limitations are only what I believe them to be. The impossible is only impossible until someone comes along and does it. KAI GREENE

VISUALIZATION79

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FLEXonline.com 61

A look back at the career of former FLEX cover guy

Richard Jones. PAGE 74

MR. OLYMPIA PHIL HEATHS FAIL-SAFE PLAN FOR ADDING INCHES TO YOUR ARMS.

Ten facts about IFBB bikini pro

Kelsie Clark. PAGE 72

Jay Cutler tells you how

to correct muscle

imbalances.PAGE 66

Flex Lewis top tips for packing on pounds of muscle.PAGE 64

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EXPERT TRAINING ADVICE & EXCLUSIVE ATHLETE PROFILES

Phil Heaths blueprint for big arms.

PAGE 62

Bodybuilder face-o: Shawn

Rhoden vs. Dennis Wolf.

PAGE 76

GIFTEDMY ARMS ARE GOOD, BUT I WANT TRICEPS THAT

POP. CAN YOU GIVE ME SOME GUIDANCE ON BUILDING MY TRIS?

Q

You didnt ask me about biceps, the ip side of the arm equation, so Ill assume youve got that covered. When youre doing this routine, remember to focus on your form. And get that contraction.

PHIL HEATHSTRICEPS ROUTINE

EXERCISE SETS REPS

Rope Pushdown

3 12

Decline Dumbbell Extension

3 12

Machine Dip* 3 12

*Alternate with free-weight dips.

The Bayou Music Center in downtown Houston, TX, will play host to the third annual NPC Phil Heath Classic in late March. This national qualier will include bodybuilding, tness, gure, bikini, and mens and womens physique for open, masters, novice, and teen competitors. Contact promoter Lee Thompson at 281-435-8804 or [email protected]. For sign-up forms, go to npctexas.org /contests /phil-heath-classic.

MR. OS FIRST-CLASS SHOW

Got a question? Go to FLEXonline.com/askexperts.

PE

R B

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NA

L

1ST SETASK THE CHAMP BY PHIL HEATH, FOUR-TIME REIGNING MR. OLYMPIA


ASK PHIL

Recovery

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Phil HeathMr. Olympia

IM THINKING OF MAKING THE MOVE TO A HEAVIER

WEIGHT CLASS, BUT IM NOT SURE HOW TO CHANGE UP MY DIET TO ACCOMMODATE THOSE PLANS. DO YOU HAVE NUTRITION TIPS FOR MAKING THE JUMP FROM HEAVY TO SUPER-HEAVY? HOW DOES MY DIET NEED TO CHANGE?

Got a question? Go to FLEXonline .com/askexperts.

ASK FLEX

THE WELSH DRAGON

Flex Lewis introduces Dragon Nutraceuticals . A scientically backed transdermal cream with clinically proven ingredients, Lewis uses the high- denition Thermo Precision Pen to bring out the feathering in his quads and triceps, and the Thermo-Lotion Roll-On for larger areas like the lower back and glutes. For more information, visit dragonnutra.com. C

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1ST SETASK THE CHAMPBY FLEX LEWIS, THREE-TIME

OLYMPIA 212 SHOWDOWN CHAMPION


Without knowing more details about you and your

present diet, its dicult to be too specic because every body is dierent. But generally I think the best approach is to increase the number of meals youre taking each day and to add in nighttime mealsset the alarm so you can wake, slam your shake, and then go back to sleep. I dont believe in counting calories, but a good place for you to start would be to add an extra 50 grams of protein to your diet over the course of the day.

Its a challenge, especially if youre like me, and you never have a chance to build up an appetite before youre eating again. Then it practically becomes about force-feeding yourself. When I was an amateur making the move into a heavier weight class, I increased the number of meals, and I ate really clean, which is sort of unusual. Lots of guys would choose to bulk up by eating everything in sight. My philosophy has always been, Eat shit, look like shit, because a clean diet is the one my body responds to best.

Thats not to say that in the o-season there isnt room for a cheat meal in your weekly diet. Sometimes youve got to have one. Just remember that the more bulk you add over the o-season, the harder youll have to diet when its time for contest prep.

StrengthsLeg size and shape, abs, narrow hips

Best Pose Front double bis

BY GREG MERRITT

Chest and back

density

Worst PoseMost

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StrengthsShoulder/ back width, delts, quad mass

Best Pose Most muscular

Calves, lower lats

Worst Pose

Side triceps

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A well-developed chest is the immediate focal point of

the entire upper body. Thick pecs symbolize upper-body strength and power. In addition, building thickness in the upper portion separates weekend jocks from true bodybuilders.

There are misconceptions about the best way to target the inner and upper pecs. Studies show that simply changing the width of your grip will not increase the emphasis on the inner pecs. In fact, the inner portion of the pecs (sternal head) cannot be isolated from the rest of the pec any

more than you can isolate one portion of a rubber band while stretching it from either end. Thickness along the sternum is determined by the orientation of the ribs adjoining the sternum (genetics) and the thickness of the pecs. Overall pec development requires resistance at three angles incline, at, and declineto cover both

As for lling in that inner or upper chest, when deciding what qualies as incline, remember that it isnt so much determined by the angle of the bench as much as the angle of the sternum. Youll notice that even at a moderate incline, the sternum may still be parallel to the oor. True incline requires the sternum to angle downward.

EVERY ANGLE PEC WORKOUTEXERCISE SETS REPS

Incline Press (bar to chin) 4 812

Dip (weighted if necessary) 3-4 812

Pec Deck* 3 1215

Chris Cormier blasts a heavy

set of incline presses to hit his

upper pecs.

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LIFTIN THE CROSSHAIRS

MAJOR PECSTARGET YOUR ENTIRE CHEST WITH THIS SUPER WORKOUT

BY BRYAN HAYCOCK, M.SC.

A MASSIVE UPPER BACK MADE E-ZQ

Brian Shaw is part of Team MHP. For more information, log onto mhpstrong.com or check out Brian on Facebook.SEE MORE

Bentover RowOne thing I always stress: Check your ego at the door with bentover rows. If you try to go too heavy, your form will be compromised and youll end up using your lower back erectors to do much of the work. Use a weight you can handle without having to compromise form. Position your torso at slightly above parallel to the oor with your knees bent slightly, and keep it that way.

Shrug

gets overlooked in back-training programs. Well-developed traps bring your whole back together for a look of sheer power. I alternate between dumbbell and barbell shrugs in the same workout. Sometimes Ill alternate them from workout to workout.

PullupYes, even at 440 pounds I can still do these. Most people will not be able to get very many reps with strict form, so I recommend putting a band on the overhead bar, pulling it down, and with your leg bent, hooking it just under your knee.

Lat PulldownI recommend using dierent bar attachments for this exercise on an ongoing basis. Rotate from week to week using a wide grip, narrow grip, palms facing, etc. Always alternate what youre doing to keep your body guessing so you keep

full stretch and contraction.

Cable Row/Dumbbell RowI choose one of these for every session. If you are getting used to using one attachment for cable rows, throw on a dierent one and hit your back from a dierent angle. Or grab a heavy dumbbell, support your upper back, and knock out singe-arm rows without cheating the weight up.

SHAWS E-Z BACK ROUTINE

EXERCISE SETS REPS

Pullup 4 612

Bentover Row 4 612

Lat Pulldown 3 812

Cable Row* 3 812

Shrug 3 20

*Alternate with one-arm dumbbell row every other week.

JAS

ON

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LIFTONLY THE STRONG BY BRIAN SHAW, TWO-TIME WORLDS STRONGEST MAN


NUTRITION TIPS TO FUEL TRAINING AND GROWTH

&

How to score free supplement samples in

2015. PAGE 114

Our supp of the

month helps maximize muscle building.

PAGE 112

Why you should add cheese to your diet right now.

PAGE 110

Eat bran for a healthier stomach.

PAGE 108

Try this nutirent-packed

chipotle bean salad recipe.

PAGE 106

FAT IS GOOD AVOCADOS CONTAIN HEART-HEALTHY FATSALA

MY.

CO

M

NUTRITIONAL INFO PER SERVING

CLA

IRE

BE

NO

IST

CHIPOTLE BEAN SALAD SERVES 4

CALORIES

388PROTEIN

18GFAT

13GCARBS

55GFIBER

19GSODIUM

162MG

2 cups bag ged frozen pepper strips

3 (14-oz) cans beans, drained and rinsed

1 cup canned corn kernels

2 tomatoes, chopped1/ 2 cup reduced-fat sour cream

1 canned chipotle chili pepper in adobo sauce, minced

Juice of 1/ 2 lime 1/ 2 tsp cumin powder

1 avocado, diced

INGREDIENTS

Prepare pepper strips according to package directions. In a large bowl, toss together pepper strips, beans, corn, and tomatoes. In a small bowl, stir together sour cream, chipotle, lime juice, and cumin. Toss sour cream mixture with bean mixture. Top with avocado and serve.

DIRECTIONS

FLEX has long recommended avocados as a staple for

bodybuilders. Thats partly

because avocados

contain more protein and fats than most fruits. Here are some

numbers on this eshy, fatty fruit:

Four ounces contain 192

calories, with 2 grams protein, 18g fat, and 10g

carbs, as well as 8g ber.

FOOD OF THE MONTH

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DIET 911

Many bodybuilders dont place cheese very

high on their list of preferred foods. But when you take the following facts into account, you may reconsider upping your cheese consumption, especially when youre trying to cut carbs.

Cheese contains nearly as much protein per ounce as beef or chicken.

Cheese delivers more fats than high-protein meats, which helps slow delivery of protein, increasing the length of time aminos are available in your system.

Many forms of cheese contain virtually no carbs.

Many forms of cheese contain healthy bacteria known as microora.

Most whole-fat cheeses, including cheddar, blue (or bleu), and Swiss, are great choices for those seeking to cut carbs and increase the length of time that protein delivers aminos. However, reduced-fat/processed cheeses remove benecial fats, replacing them with carbs. This speeds up the rate at which they digest and encourages insulin release.

Aged whole-fat cheese

How do I avoid going to bed hungry when Im on a diet?

Eat before you go to bed!That may sound shocking, but starving yourself while youre trying to sleep wont help you achieve your physique goals. Hunger pangs make it hard to sleep, too. You can stir up a protein shake (emphasizing slow-digesting casein) or try this months Dude Food meal.

Consume plenty of ber with your bedtime snack. You can get ber from whole-food sources, a standard ber product, or glucomannana bodybuilding-friendly source of ber derived from the konjac plant and found in many products.

With your last meal, include a dose of ber to slow digestion. Fiber will also swell with water, helping ll your stomach to keep you from feeling hungry.

Consume dietary fats to further slow digestion. The key is to eat enough that you arent hungry when you go to bedor during the middle of the night. Think of high- fat-content deli meat and cheeses, olives, even those egg yolks youd normally toss out.

CHOOSE THIS

WHOLE-FAT VS. REDUCED-FAT CHEESE

SATURATED FAT IN CHEESE HELPS PROMOTE HIGH

TESTOSTERONE LEVELS

FOOD & SUPPSFOOD FIGHT BY STEVEN STIEFEL


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Nearly all calories in Isopure Low Carb Protein Powder come from protein, making it a great protein source to add to your muscle-building program. You can take Isopure before or after workouts or at other times of the day when you want fast-digesting protein (such as

when you wake up in the morning or when youve gone a long period without a meal). Isopure Low Carb Protein Powder comes in many dierent avors to suit your taste.

Isopure provides 50 grams of

protein per dose. Isopure Low Carb

Protein Powder relies on ion exchange

whey protein isolate, microltered whey protein isolate, and

amino acids to deliver 50 grams of protein in each two-scoop

serving. Whey protein is fast-digesting and derived from milk.

Research shows that whey is superior to

other types of protein for increasing mass.

Isopure is high in BCAAs that drive muscle growth.

This group of aminos, which includes leucine, isoleucine, and valine, reaches muscle tissue

quicker than other aminos so that muscles

can use them for protein synthesis. A

large portion of muscle tissue is made from

BCAAs, another reason theyre so crucial. Each serving of Isopure Low Carb Protein Powder

provides 10,900 milligrams of BCAAs.

Glutamine is a crucial amino

acid for promoting recovery and

growth. Isopure also provides 4.6 grams of glutamine

per serving. This amino acid is the

most prevalent in the human body, and it

performs many crucial physiological functions. Among these, glutamine

improves digestion, speeds recovery, boosts immunity,

and supports protein synthesis and muscle

growth.

SUPPSSUPPLEMENT OF THE MONTH BY ADAM GONZALEZ

PURE GROWTHISOPURE LOW CARB PROTEIN POWDER GIVES YOU WHAT YOU NEED TO MAXIMIZE MUSCLE BUILDINGAND NOTHING ELSE.

SPEED UPSupercharge

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added BCAAs in Isopure.

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YOUR DREAM JOB DOES NOT EXIST. YOU MUST CREATE IT.

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According to a Harris Interactive survey, 55 percent of working adults are in search of a new profession. So why not turn your passionfor fitness and nutrition into your own business?

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FLEXonline.com 121

BUILD ROCK- SOLID MASS AND GET RIPPED TO START THE NEW YEAR OFF WITH A BANG!

2015 IS YOUR

YEARBIG

BY DAVID SANDLER

FLEXonline.com 123

WHAT DOES THE SCIENCE SAY?

In this FLEX exclusive, former four-time Mr. Olympia Jay Cutler talks to four-time reigning Mr. Olympia Phil Heath about what its like

inner sanctum BY TONY MONCHINSKI

EACH MAN turned pro his rst time out: Jay Cutler when he won the heavyweight class at the 1996 NPC Nationals; Phil Heath when he won the heavyweight and overall titles at the 2005 NPC USA.

Cutlers ascent up the pro ranks was less auspicious than Heaths: At his pro debut, the 98 Night Of Champions, Cutler landed in 11th, whereas Heath emerged victorious from his rst two pro contests. Cutler chased the Sandow longer and harder than anyone: He would place second four times before nally beating eight-time champ Ronnie Coleman. (Over the course of his career, Cutler would set a record with six Olympia runner-ups.) Heaths Olympia ascent had its ups and downs: He placed third, fth, and second before nally claiming the title in 2011 and has defended it each year since. With his victory last year, Heath joined Cutler as the owner of four Sandows. Here, in a rst of its kind, we got the past two Mr. Olympias together for an in-depth, no-punches-pulled interview as Cutler sat down with Heath to talk about being four-time Olympia winners, what comes with it, and what leads up to it. As one listens to them, one thing that quickly becomes clear is their mutual admiration and respect for each other and other bodybuilders, their professionalism, and their love of the sport and its fans.

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didnt say anything, no one would care.

JC: I think Kai [ Greene ] was trying to stir the pot at this years Olympia, and I think it backred on him. He was out of line. What he did at the press conference and onstage

was disrespectful. PH: I think what happened this year was extremely annoying. It was unnecessary

and it wasnt a joke. Is that really in Kais nature?

I dont know, but I think we saw a side of him that

showed desperation. JC: Look, Im a guy who stood on that stage knowing I was going to take rst or second 10 times, and I never considered acting like that.PH: When youre playing basketball and other sports and youre losing,

you resort to personal fouls. You do it because

theyre embarrassing you. Fast story: In 2000, we

JAY CUTLER: The best part of being Mr. Olympia for four years was being the king. Everywhere I went, the red carpet was rolled out for me. It was great for the ego, but it was bad for some personal relationships. If I could go back and do it over again, Id try to keep as many personal relationships intact as possible. Whats been the best and the toughest part of being a four-time Mr. Olympia for you?PHIL HEATH: A great part about winning for the fourth time is knowing that I can always improve and that Im young enough to do so. Ronnie Coleman won his rst Olympia when he was 34. Im 34 now. But even better than that are all the interactions Ive had worldwide with fans. To meet people at guest posings and have them tell me my example helped them go from 120 pounds to a muscular 200, or from an overweight 300 to an in-shape 220 pounds, thats humbling. The year-to-year victories are great in themselves, but, Jay, you know winning only lasts so long before were talking about next years contest.

JC: Lets talk about next year then. People cant ask me who I want to win the Olympia, because Im biased. Youre the greatest bodybuilder on that stage now and will continue to be. Honestly, the only person who is going to beat you is you. Youre going to have to be careful not to get in jured and not focus on getting much bigger. You dont need to. PH: If I go on record saying I want to win eight or nine Sandows, there are people who will say Im arrogant. I dont get why. If you can win, why is it bad? Dont they say to reach for the stars? Well, here I am, reaching for the stars. And why wouldnt I?

REACHING FOR THE STARS: ON BEING FOUR-TIME MR. OLYMPIAS

JC: Something we both faced before we won our Olympias is that we were underdogs, and people were rooting for us. Then, after we won, some people seemed to turn against us.PH: Some people pray for your downfall. We even saw it with Lee Haney, and what bad thing could anyone say about that guy? I think its human

feel sorry for someone, and you say itd be nice if this guy won. And I think on a certain level it gets boring for fans. For spectators it can be like, Guess Phils gonna come in and win again. To see the same person win every boxing match or track meetdo we really want to watch that? I mean, the only reason people are still watching Floyd Mayweather is because he sells an actual event, not just the ght. If he

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JC: I think you can beat Ronnies record.PH: My goal is to tie Ronnie and Lee Haney with an eighth win and then

the other competitors, Look, Im retiring now. Heres your chance to whoop my ass. So Im consideringwell have to revisit this in four

Ohio in 2019 and all the Grand Prix

JC: We always strive for the challenges. Its why we started training. A bodybuilder never plans on being Mr. Olympia. When you met me, you were like, Wow, this guy is at a level I dont know if Ill ever get to. And now were

year, Dont be surprised if this guy shows his ass. Did you see his reaction when I gave him the three facts at the press conference? He shook his head, bit his lip, and put the microphone down. He knew Id beaten him. People are going to think Im hating on Kai Greene. Im not hating on Kai Greene. The

praising the guy at the seminar. But Kais problem is simple: Hes a great bodybuilder who cannot and will not give props to any other person. He hasnt done it. He went to Prague, and theres no reason he should not have nished [Greene

medical reasons]. Kai acted like he did with me at the Olympia, and I handled myself the best way I could. It wouldnt have helped if I put hands on the guy. My thing is about showing positivity when challenged. When youre faced with danger and fear and adversity, the way you act shows us what youve got.

THE FAST AND THE FURIOUS: HEATH PREDICTS NINE OLYMPIA WINStied with four wins each. But I

time in than you, Phil, so hear me out. Youre going to have to stay hungry and nd new challenges and challengers.PH: I liken it to a Formula 1 race. The problem with racing Formula 1 is theres only so much you can do

down. Its about working with what youve got and not being worried about what I call the fast and the furious, which is that moment when two guys are racing and one guy hits the nitrous too soon, and then the other guy nally hits it and blows the rst guy away. When it comes to bodybuilding, I feel like I havent hit the nitrous yet. Im holding back.

JC: Youre smart. What are you holding back for? PH: I know theres going to be young guys coming up as Im reaching the end of my Olympia reign. Guys trying to take me out. Look, Ive been beating Kai since t he 2011 Olympia. Itd be foolish of me to think hell ever beat me as long as I continue to improve. And I mention Kai because he is the only guy going up against me now who ever beat me [2010 Arnold Classic]. Down the road, I dont know if theres a guy like me who hasnt competed yet, a guy who is going to come onto the scene and shake things up. I have to train to beat that guy, because that person is going to be friggin dangerous.

LEFT Best friends and the last two men

standing at the 2010 Mr. Olympia. It was Cutlers

last contest win.

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JC: One of the things I think you as a four-time Mr. Olympia have to deal with that I didnt is the

media now. PH: Ill be the most loved and the most hated guy because of social media. Its the one thing I hate. I can say something to you in disagreement, and it can be taken completely ass-backward and used against me.

JC: Im constantly defending you because I know you as a person.PH: With social media, what was once someones shield is now their sword. Fans can comment on whatever they want. They can attack you online. Oh, theyll say, Youre better than that, Phil. Whyd you call this guy a prick? People who dont know me call me a douche bag, but if I tell them to go f themselves Im the bad guy. Not that I should, because there are kids who are reading online and potential sponsors who might want to align themselves with my brand.

JC: The movie [ Generation Iron ] didnt help you.PH: The movie came out, and people thought I was a little punk. The year 2013 was all about that movie. That caused a lot of pressure, pain, and frustration for me. Mentally, I had to wrestle with how I was going to handle it. And I realized these guys who talk junk out there were going to root for whoever they were going to root for, and my job was to just show up

JC: Id describe you as condently arrogant. Theres no question. Youre the champ. You have to be. I was, too. PH: And you know theres nothing wrong with being a champ and saying you want to whoop someones ass. The underdog gets to say every mean thing he can possibly say, and everyone cheers for him. Its almost like crabs in the basket. One crab climbs to the top of the basket and gets pulled back in by the others.

JC: Weve discussed this, you and I. Choices are made in

he doesnt have to make that

CRABS IN THE BASKET

ILL BE THE MOST LOVED AND THE MOST HATED GUY BECAUSE OF SOCIAL MEDIA.

decision. That said, I was a little more reserved than you are. I moved forward and tried to make positives out of the negatives. There were people who didnt like my physique, but I always tried to stay true to what I believed and didnt speak badly about the other competitors. This might be

TOP Starring in the 2013 docudrama Generation Iron.

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JC: Hes the king, and Id love

who dont understand what your nickname actually means.PH: My old roommate gave me the nickname The Gift. At the time I said, Man, thats the most arrogant bullshit I ever heard. He said, No, no, no. You have a great gift, man. But youre not like the typical bodybuilder. You speak well, you come from a dierent sport. Youre going to enhance the worlds view of bodybuilding because you didnt grow up saying I got sand kicked in my face and I wanted to be a bodybuilder. JC: Some people think its an arrogance thingPH: You and I both know, anyone

found the one thing I am supreme at. That said, I dont just wake up and look like this. Im taking

EVERYONE HAS A GIFT. I HAVE MINE IN BODYBUILDING. IVE FOUND THE ONE THING I AM SUPREME AT.

to see him come up and battle another top three spot at the Olympia.PH: I came in the game in 2003, which is when Dexter started calling out guys like Shawn Ray and saying, Theres no way you can even come close to this [physique development], so youd better stay in retirement. At the time I thought, Wow, thats a bold statement. But then I started looking at photographs, and Im like, This guy is diced everywherehes nasty.

JC: I have more respect for him than almost any other bodybuilder on the planet.PH: There was no other big guy that could beat you. Not Gnter [Schlierkamp], not Marcus Rhl. Only Ronnie Coleman.

JC: Listen, Phil, youre my friend, but Ill still say Ronnie was the PE

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JC: Theres this whole myth that I discovered you.PH: I think we played into that with the media.

JC: Lets clear it up.PH: You didnt discover me. I was already competing.

THE MASTER AND DISCIPLE MYTH

JC: Weve both faced adversity. I injured myself before the 2011 Olympia. When Wayne DeMilla tried to say I failed the diuretics test after the 2001 Olympia, I lawyered up. And I still say damned if I did [fail the test ]! Four months later I passed the supposed same test when I won the Arnold Classic. This past year was a tough one for you. Your dad. Your wifes health. Getting your supplement line o the ground. All those guest appearances. But you keep doing it.PH: If this wasnt fun, I wouldnt be doing it. Every day I wake up and Im staring at four friggin Sandows [ laughs as if he cant believe it ]. At the end of the day, Im thinking I have a great opportunity to represent myself and my sport and do something awesome. Im going to show people you can go through a lot of personal stu, physical stu, and thats the motivation for people outside of our sport to get involved. Back in the day, if you said you were a bodybuilder, you were the man. If youre a big guy nowadays, people will deny being bodybuilders. I dont want to walk down the street and have guys sneer and snicker and make fun. Bodybuilding is cool. I want to make it cool. And as far as keeping on, you know me, Jay: Im the guy who plays a video game and if it says game over or continue, Im going to continue. I wont give up. Im wired dierent. FLEX

MAKING BODYBUILDING COOL

JC: The truth is, you would have found your way no matter what. What I helped do was help get you paid so you could focus on bodybuilding. PH: You told me I would win the USA that year and be a great pro, and to have you say thatit generated a lot of buzz because you dont talk that way. But then people thought we trained together, lived together, partied together. Weve heard it all, havent we?

JC: I didnt train you. We have dierent training styles and personalities. Every person on this planet has something theyre great at. Sure, we took greatness in bodybuilding to a dierent level. But to us, this is normal life. Its what we do. Its a job.PH: Youve been a great mentor and friend. Youre a class act, and I never thought our friendship would waver, even when I was going up against you and nally beat you. You know, that year I placed second

to you in Vegas [2010], that was one of the tensest years of my life. We have a lot of the same friends. The week of the show it was our friends who made it worse than we did. When you won I took a huge breath and exhaled, because it was a relief to nally have it be over, and now I could go back and hang out with my friend. And when I won the Olympia that rst time, it wasnt about beating you. It was about attaining a goal, achieving a dream.

JC: I know it was. I was proud of you when you won.PH: I know. And you didnt retire onstage, because you didnt want to take any of my shine away. Youve always been a great gentleman.

TOP April 5, 2003: 192-pound Heath meets 292-pound Cutler.

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WILLIAM BONAC has quickly ascended the IFBB pro ranks, going from 212-pound

also-ran to open-class champion by dint of his rst pro victories in 2014 at the IFBB Golden State Championships and the IFBB Russian Grand Prix Fitness House Pro in November. Born in Ghana and currently living in Amsterdam, Bonacs nutritionist and trainer is fellow IFBB pro Neil Hill, a Welshman known as Yoda for the depth and breadth of his nutrition and training knowledge. Hill gave me the skinny on the man he considers one of the new, exciting breed of pros on the circuit.


FLEXonline.com 191

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Contest results from around the

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How the best athletes

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PAGE 194

Our executive editors

red carpet cover party for Muscle & Fitness.

PAGE 198

Pumping season at the East Coast Mecca

gets wild.PAGE 200EA

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FLEX LEWIS CONTINUES HIS 10-CONTEST WINNING STREAK.

BATTLE FOR THE O

BODYBUILDINGS BEST FIGHT IT OUT FOR THE 2014 MR. OLYMPIA

QBy the time you get this issue in your hands, 2015 will already be well under way. Of course, youll have to share the gym with the New Years resolution crowd. And while

a sea of people just to stand in line for a lat machine, fear not, as most of them will be back on the couch watching TV soon enough. To help you stay motivated, pick up a copy of the 2014 Battle for the Olympia, from MocVideo. Last years 50th Mr. Olympia was an epic war, but for each of the men who stood on that historic stage, the journey to bodybuildings ultimate endeavor began far from the bright lights of center stage and the roar of a sold- out arena. The 2014 BFO chronicles bodybuildings superstars leaving it all on the gym oor in their quest to be the absolute best. This three-disc beast includes open and 212 athletes, plus footage from Joe Weiders Olympia Fitness and Performance Weekend, including Meet the Olympians, the press conference, the Olympia Expo, backstage in the pump-up room, and nal rankings.

Phil HeathKai GreeneDennis Wolf

Shawn RhodenMamdouh Big Ramy Elssbiay

Victor Martinez Steve Kuclo

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LAST SETNEWS

Phil Heath

Kai Greene

Shawn Rhoden

Flex Lewis

Big Ramy

Dennis Wolf

BIGGIE SMALLSsay that posing is a lost art, but those who think so obviously have never seen Fred Biggie Smalls do his thing onstage. Most recently, Smalls seamlessly integrated bodybuilding poses with awless popping, locking, moonwalking, and all-around funkiness to dance his way into the hearts of fans at the 2014 Mr. Olympia and the 2014 EVLS Prague Pro. It was in the latter contest that the promoters, in no small part due to the standing ovation from the crowd, awarded Smalls with the Best Poser award and an engraved custom watch. Smalls graciously accepted his award and, of course, at the urging of the crowd and a well-timed tune from the DJ, treated viewers to an encore performance. It

SMALLS FAVORITE POSING ROUTINES

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Ufeels good to be respected for my style of posing, Smalls said. One of the main reasons I started bodybuilding was to combine two of

so for me to be able to entertain the fans is a dream come true. Smalls, who minored in dance in college and does choreography for tness,

be contacted via Instagram at

at IFBB Pro Fred Biggie Smalls.

Kai Greenes Dirty Diana routine at the 2007 Keystone Pro

Darrem Charles at the 1998 Mr. Olympia

All of Melvin Anthonys routines

LAST SETNEWS

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