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114

Max Charles

DEPARTMENTS
20
28
51
68
74
80
86
196
202
206
212
216

CHAIRMANS
LETTER
ARNOLDS PAGE
BIG NEWS
GYM BAG
ADVANCED
BODYBUILDING
ADVANCED
NUTRITION
EXTREME MUSCLE
LIFT STRONG
HARD TIMES
ONLY THE STRONG
BIG ASS MASS
EVENTS
THE SHOT

92

The New Guard

16

FLEX | NOVEMBER 14

146

2014 Amateur O
Latin America

126

Cheat to Grow

PER BERNAL (2); ISAAC HINDS; KEVIN HORTON

18

Chairman and Chief Executive Officer DAVID PECKER

President of the IFBB Professional League JIM MANION
Founder and Chairman Emeritus JOE WEIDER (19202013)
EDITORIAL
Editor-in-Chief ROBBIE DURAND
Executive Editor ARNOLD SCHWARZENEGGER
Managing Editor, Enthusiast Group/Books BRIAN GOOD
West Coast Editor DAVE IAN LEE
Chief Medical Adviser CARLON COLKER, M.D., F.A.C.N.
Senior Writer GREG MERRITT
Senior Web Editor ANGELICA NEBBIA
Copy Chief PEARL AMY SVERDLIN
Copy Editors NINA COMBS, JEFF TOMKO, HEIDI JACOBS, JOHN KNECHT
Research JAMES RILEY
Editorial Production Director RUSSELL MENDOZA
Editorial Production Coordinator VICTOR KIM
Associate Editor NICOLE ADAMO
ART
Art Director SEAN OTTO
Deputy Photo Editor SAMUEL WILSON
EDITORIAL CONTRIBUTORS
J.M. MANION, MIKE BERG, TONY MONCHINSKI,
ANITA NIKOLICH, DAVID SANDLER
PHOTO & ART CONTRIBUTORS
Staff Photographers
JASON BREEZE, CHARLES LOWTHIAN, PER BERNAL
Contributors
RON AVIDAN, ALBERT BUSEK, CARUSO, ISAAC HINDS,
KEVIN HORTON, CHRIS LUND, J.M. MANION, PAVEL YTHJALL,
ART ZELLER, BILL COMSTOCK
INTERNATIONAL PUBLISHING, ENTHUSIAST GROUP
Managing Director, Weider Pub. Ltd. (Europe)
MARTIN CHEIFETZ
(UK) 44-142-350-4516; fax: 44-142-356-1469;
e-mail: mcheifetz@weideruk.com

Back in February 2014,

team Weider/AMI athlete
Q
Roelly Winklaar was favored to

win the prestigious 2014 Arnold

Classic. Disaster struck one week
before the contest, when he was
involved in a motorcycle accident
that left him badly injured. His
arms, back, and legs were ayed
as he tumbled from his motorcycle onto the concrete. Despite
the negative suggestions that
his bodybuilding career was over,
he came back a few months
later and redeemed himself by
winning the 2014 Chicago Wings
of Strength Show, which he
had won the previous year. On
his road to recovery, Roelly said
that his mindset was one of his
strongest assets. Its truly amazing what a person can accomplish
with the right mindset, so be
sure to read the Roelly Winklaar
recovery and back training feature in this issue.
Theres never been a better
day to take charge of your life
than today, and with this issue of
FLEX you can begin by setting out

18

FLEX | NOVEMBER 14

Argentina

Australia

Bahrain

Belarus

Belgium

Chile

Ecuador

Egypt

France

Germany

Gibraltar

Guatemala

Ireland

Italy

Jordan

Kazakhstan

Kuwait

Latvia

Lebanon

Lithuania

Luxembourg

Malta

Russia

Saudi Arabia

Spain

Syria

Turkey

United Kingdom

Peru

Philippines

Uruguay

Croatia

Qatar

Venezuela

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GET A LEG UP
Build bigger quads using these four ultra-effective tips

There are so many unique training principles you can use to build bigger, stronger quads. I
Q
should know, because I tried just about all of them during my competitive days to ensure that
my lower body was as impressive as my chest, back, and arms. Because of my willingness to try anything and everything on leg day, I succeeded in creating a great pair of quads that helped me win
seven Mr. Olympia titles. Here are four of my favorite leg-training principles:

GO DEEP
Of all the factors
holding people back
when it comes to
adding size to the
quads, adequate
range of motion is
one of the biggest.
So many trainees go
only halfway down,
sometimes even
less, on squats, leg
presses, and hack
squats. Youll never
maximize quad
mass doing half
squats. On each and
every rep, you should
reach the point at
which your thighs are
parallel to the oor
on squats, or parallel
to the machine platform on leg presses
and hack squats.
And Im a huge fan
of going past parallel
from time to time
almost to where
my glutes would
touch the backs of
my ankleseven if
it means going a bit
lighter in weight.

20

FLEX | NOVEMBER 14

USE HIGHER REPS The rule of thumb

for gaining size is to use a rep range of
eight to 12. With legs, however, Ive always
foundand research backs me upthat
higher reps produce the biggest gains.
I experienced great results with squats,
lunges, leg presses, and leg extensions
when doing sets of 1520 reps. But this
doesnt mean you should train legs
with light weight; I always went as heavy
as possible on leg day, even when using
high-rep ranges.

DO SUPERSETS These are great for building

quad mass. But keep in mind, since safety is
always an issue when training legs, machine
exercises such as leg presses and extensions
tend to be safer than free-weight squats
and front squats. Because your legs get so
fatigued when supersetting, you dont
want to risk losing your balance with a bar
on your back. In the box below, I provide a
great quad workout incorporating all of these
training principles. Give this routine a try next
time you train legs, and see the difference it
can make in your development.

QUAD WORKOUT
EXERCISE

SETS

REPS

Barbell Squat

20, 18, 15, 15

Smith Machine
Lunge

1520

Hack Squat
superset with
Leg Extension

1520

NOTE: On all sets of squats, lunges, and hack

squats, use a range of motion where your thighs
are at least parallel to the oor or platform at
the bottom of each rep.

ZELLER FITNESS PUBLICATIONS, INC., COURTESY OF WEIDER HEALTH AND FITNESS

DO SMITH MACHINE LUNGES These are a

great quad-building move, but lifters often
fail to realize their full potential using
free weights. Barbell lunges compromise
balance, causing many gym-goers to use less
resistance. With dumbbells, going heavy can
tire your hands and forearms far more than
your legs, meaning your legs dont always
reach full exhaustion. The solution is stationary Smith machine lunges, where: 1) the
machine helps balance the bar, and 2) youre
not holding the weight in your hands, but
rather, on your upper back.

2014

AMATEUR
OLYMPIA
WORLD
SHOWDOWN

Sami
Al Haddad
(2011)

The Amateur Olympia brand

continues its global growth spurt with
Q
the Amateur Olympia World Showdown,

Ibrahim
Sami
Fahim
(2013)

2014 AMATEUR
OLYMPIA WORLD
SHOWDOWN
Nov. 2730
Moscow, Russia

FOR MORE INFO GO TO

powerproshow.com/mr-olympia-moscow

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Berry, and Orange Cream. Each Funnbar packs 15 grams of protein and 10 grams of ber in 10 individually
wrapped chews. Funnbar will be available for retail purchase at GNC, online super store Bodybuilding.com,
leading nutritional distributor Europa Sports Products, along with select retailers and distributors both
domestic and international. For more info, visit funnbar.com or Facebook.

28

FLEX | NOVEMBER 14

Mamdouh
Elssbiay
(2012)

ELSSBIAY: PER BERNAL; HADDAD: BILL COMSTOCK;

FAHIM: EASTLABS.SK/EASTLABS.RU;COURTESY OF MANUFACTURER

held Nov. 2730 at the Congress Center of

World Trade Center Moscow in, you guessed
it, Russia. This four-day festival of muscle
features mens bodybuilding and IFBB Pro
League bikini. Now in its fourth year, the
Amateur Olympia boasts past champions Sami Al Haddad (2011), Mamdouh
Elssbiay (2012), and Ibrahim Sami
Fahim (2013). And like the previous
Amateur O champs, the overall mens
bodybuilding winner in Moscow will
earn IFBB Pro League status, qualify
for the 2015 IFBB Mr. Olympia, and land
an exclusive publishing contract with AMI/
Weider. As if that werent enough, this
amateur event has a total prize purse of
$50,000 (hey, amateurs gotta eat, too!).
Add pro bikinis $20,000 in total prize money
and that makes a hefty payday for a rst-year
contest. In addition to the action onstage, the
Power Pro Show 2014 is a showcase for the
newest offerings in bodybuilding, tness, and
health nutrition and supplements,
equipment, gym fashion, and, of course,
exciting contests and exhibitions.

SCENE AT THE

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BY

ANITA NIKOLICH
PER BERNAL

PHOTOGRAPHS BY

Roelly Winklaars recovery

from disaster routine
Theres something about coming within
a hairs breadth of death that makes one
Q
appreciate life that much more, even if ones
life at the time revolves around lifting weights
and eating chicken breasts. Roelly Winklaars
motorcycle accident in February 2014just
one week before the Arnold Classicforced
Winklaar out of that contest, which he was a
favorite to win.
Winklaar had a phenomenal 2013, both
personally and professionally. He moved
back to his birthplace, the tropical paradise
of Curaao to live closer to his family. He won
the IFBB Wings of Strength 2013 Chicago
Pro. He starred in Generation Iron, attended
the red carpet premier in Los Angeles, and
shortly thereafter placed seventh at the 2013
Mr. Olympia, his best showing there to date.
However, all those accomplishments couldnt
quickly repair the torn hole behind his meniscus or heal the burned esh from his accident.
For that he needed to revamp his training
quickly in order to compete at the 2014 Wings
of Strength Chicago Pro.
If youve watched Winklaars training
videos on FLEXonline.com youll notice that
he remains fairly impassive no matter what
the workout. His mind is clearly one of his
strongest assets in the gym. That mindset
came in handy during his recovery, which
was done in tandem with his dieting for the
Chicago Pro show. One of his recovery secrets
is that he walked daily into the ocean, using
the saltwater to heal his wounds and clean his
back. Winklaar nonchalantly tells me, Yeah,
it hurt pretty bad, but thats what you have to
do to if you want to be the best.

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14-BF-1053rd

BENCH BIG
Double your explosive power with bands

PAVEL YTHJALL

Many gyms now carry

Q
elastic bands to attach to
the sides of the bench press, yet
many lifters stick to the standard
bench press. A major obstacle to
increasing the bench press is to
overcome the sticking point at the
bottom of the bench press; this
is where bands are most helpful.
At the bottom of the bench press,
when the bar is near the chest, the
bands will contribute much less
force to the press than they do
at the top of the movement. Researchers investigated the effects
of combining elastic bands with
free weight on the accelerationdeceleration and velocity profiles
of the bench press. Sixteen male
subjects (professional rugby players and recreation trainers) were

randomly assigned to complete

two experimental conditions in
a crossover fashion: bench press
with bands or free-weight bench
press. In both conditions, subjects
performed one bench-press set to
volitional exhaustion with a load
equivalent to the 85% of onerepetition maximum (1RM). In the
bench press with bands condition, the contribution of elastic
resistance was approximately
20% of selected load (85% of

1RM) whereas the free-weightresistance exercise group used

85% of a 1RM.
At the end of the study, bands
significantly increased concentric
acceleration (explosion off of
the chest). This increase was
significantly higher in rugby
players (35%) in comparison with
recreationally trained subjects
(13%). Maximal velocity was also
increased in the band bench press
(17%), when compared with the

free-weight version. These results

suggest that when combined with
elastic band training the external
resistance seems to be more
evenly distributed over the full
range of motion, decreasing the
need for dramatic deceleration at
the end of the concentric phase
and a greater bench press. Dont
be afraid to start experimenting with the blue, green, and red
bands that are lying next to your
bench press.

BANDS SIGNIFICANTLY INCREASED

CONCENTRIC ACCELERATION
(EXPLOSION OFF OF THE CHEST).
FLEXonline.com

51

BY GREG MERRITT

PHOTOGRAPHS BY CHRIS LUND

RETRO ATHLETE

EDGAR
FLETCHER

His biceps wouldve been among the best in the Olympia,

but he never turned pro
Ronnie Coleman, Flex Wheeler, Kevin
Q
Levrone, Chris Cormiertheyre legends. But in
the early 90s, there was another name mentioned
with them, another cant miss future superstar. But,
unlike that immortal quartet, Edgar Fletcher never
made it to the IFBB Pro League. At 25, Pennsylvanias
Fletcher burst onto the scene, nishing second among
heavyweights in the 1990 NPC Nationals (Coleman
was third). He seemed destined for Olympia posedownsonce he turned pro.
He had all the tools. Before there was a super-heavy
class, he lined up with heavyweights who were often
more than a half-foot taller and over 30 pounds
heavier. Nevertheless, the 5'6" Fletcher never appeared squat or small. He wore his 210 pounds like a
stylish suit. His dramatic V taper, superb arms, and
wispy waist combined for one of historys best front
double biceps poses. Never mind that he never struck it
on a pro stage.
He just couldnt peak on contest day. Also, with fewer pro cards given out then, there was a logjam of quality physiques at the top of the NPC heavyweight ranks.
That said, none of his placings after 1990 would earn
him the right to go pro today. All told, between 1990
and 2000, Fletcher entered 11 pro qualiers. He placed
third in a heavy class ve times and fourth twice, and
those seven contests came consecutively between
199296. It was a frustrating string of almost-but-notquite when he always had the best shape but never
had enough ne details to nab a title. In retrospect, his
initial Nationals runner-up spot in 1990 was his highwater mark. Edgar Fletcher will forever be remembered
as the best bodybuilder from the 90s who
never made it to the big league.

FLETCHER ON
BICEPS TRAINING

I change the order of

my biceps exercises from
workout to workout.

Many people never go

heavy on curls because
theyre too focused on
the pump. I go heavy and I
dont pyramid. All my
sets are in the six- to
eight-rep range.
Im careful to control the
negative halves of reps
to keep my biceps under
constant tension
throughout each set.

FLETCHERS
BICEPS ROUTINE
EXERCISE

SETS

REPS

Hammer Curl

68

Alternate
Dumbbell
Curl

68

Concentration
Curl

68

Barbell
Preacher Curl

68

BARBELL CURLS ARE

FUNDAMENTAL TO
BEGINNERS. ITS THE
BICEPS MOVEMENT
WITH WHICH YOU CAN
HANDLE THE MOST
WEIGHT.

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*An 8-week study of athletes performing an intense resistance exercise training regimen demonstrated that those using this proprietary module of whey protein and leucine had greater increases in muscle strength and size than those on a placebo.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest you.
2014 General Nutrition Corporation. May not be available outside the U.S.

BY

GREG MERRITT

HARDGAINERS ULTIMATE GROWTH ENHANCEMENT SYSTEM

PUSH-PULL

Train your muscles every third day with

a push-pull workout split

58

FLEX | NOVEMBER 14

slipped out of popular usage in gyms. Its push-pull, and its a way of dividing
your upper-body workouts into pushing muscles on one day and pulling muscles
on another day. This was especially popular in the 80s, when most bodybuilders trained individual muscles less frequently than they did in the 70s, but not
as infrequently as they do today. Well explore this evolution and explain why a
push-pull system is still a totally awesome way of working muscles more often.

JASON BREEZE

TRAINING STYLES

Lets go back to the 80sback to the era of Miami Vice, Mtley Cre,
parachute pants, and Lee Haneys dominance of bodybuilding. Just as you
Q
dont hear totally awesome much anymore, another term from back then has

THE ENDURANCE AND RECOVERY AGENT.

The original Effervescent Amino Acid Endurance and Recovery

Agent combines 10 grams of amino acids with irresistible flavor
in a non-caffeinated, sugar free formula you can use anytime.

ENDURANCE

RECOVERY

PERFORMANCE

For more information and special offers, visit:

www.goBSN.com

TEAM BSN ATHLETE

Guy Cisternino
IFBB Pro Bodybuilder

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
AMX-GC1 2014 BSN For best results supplements should be taken as directed over time, at maximum dosage
in conjunction with a healthy diet and regular exercise program. Results may vary.

Its so strong that you will never

need more than one pill!

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Nutrex.com

H.U.G.E. PULL WORKOUT

EXERCISE

SETS

REPS

Front Pulldown

1012

Barbell Row

128

One-arm Dumbbell Row

1012

High-cable Row

1015

1015

1012

1012

Back

Rear Delts
Machine Rear Lateral
Traps
Dumbbell Shrug
Biceps
EZ-bar Curl

Q Schedule pushing muscles (chest, front

delts, triceps) for one workout.
Q Schedule pulling muscles (back, rear delts,
traps, biceps) for a different workout.
Q Each workout should progress in this
order: chest or back, shoulder muscle(s),
triceps or biceps.
Q Medial delts, which assist on
overhead presses, should be hit in the
push workout.

H.U.G.E. PUSH-PULL TIP SHEET

Q Many people like to train legs after an
off-day. However, to maximize the rest of
your upper-body muscles, schedule leg day
between the push and pull days.
Q If you train your body over four consecutive
days instead of three, you can still do a pushpull split. Do push (without triceps) and pull
(without biceps and forearms) on the rst
two days, legs on Day 3, and arms on Day 4.
Take at least one day off, then repeat.

1012

Reverse Wrist Curl

1215

Wrist Curl

1215

SETS

REPS

Barbell Bench Press

128

Dumbbell Incline Press

128

Forearms

H.U.G.E. PUSH WORKOUT

EXERCISE
Chest

Flat-bench Flye

1012

Dip

1012

Q Calves and abs can be trained on any of

the three days.

Front and Medial Delts

DAY 1 PUSH Chest, front and medial delts, triceps

DAY 2 LEGS Quads, hamstrings, calves, abs
DAY 3 PULL Back, rear delts, traps, biceps, forearms
DAY 4 OFF
FLEX | NOVEMBER 14

1012

Q Legs can also be divided into push (quads)

and pull (hamstrings) workouts.

H.U.G.E. PUSH-PULL 3-ON, 1-OFF TRAINING SPLIT

62

Alternate Dumbbell Curl

Shoulder Press

128

Dumbbell Front Raise

1012

Side Lateral

1015

Lying Triceps Extension

1012

One-arm Triceps Extension

1012

Pushdown

1012

Triceps

PAVEL YTHJALL; CHRIS LUND

H.U.G.E. PUSH-PULL BASICS

Q This system is ideal for splits in which your
body is divided into three workouts over
three days.

Preacher Curl

OF THE YEAR

Creature creatine complex delivers

ve advanced forms of creatine to fuel
muscle growth, increase strength and
keep you training LIKE A BEAST.*

GET TO THE NEW

THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION.
THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

1995 - 2014 Beast Sports Nutrition. All Rights Reserved

CREATINE SUPPLEMENT

FLEX EXPERT

ADVANCED BODYBUILDING
BY MATT PORTER

METABOLICALLY
UNGIFTED?
TRY THIS
By reading the
Q
title of this
article, I think we all

know what body type I

am targeting here. The
innately strong, larger
boned, endomorph
body type. These
individuals grow
muscle quickly, but
unfortunately slap on
tons of body fat and
water to go along with
it. Heres a training
and nutrition plan for
the endomorph.

MUSCLE GROUP
TRAINING SPLIT
MONDAY

68

9:15 a.m.: POST-WORKOUT

MEAL 2 40g fast-assimilating protein (egg whites or
whey isolate), 50g of slowand fast-digesting carbohydrates ( cup oatmeal,
toasted plain bagel)

FLEX | NOVEMBER 14

Back width,
chinups,
pulldowns, etc.

A.M.

Chest

P.M.

Biceps

A.M.

Delts/Traps

P.M.

Triceps

THURSDAY
No weight training, 30
minutes of cardio only
FRIDAY
A.M.

Quads

P.M.

Hamstrings
/Calves

SATURDAY
Repeat a weak body
part of your choice
SUNDAY
No weight training, 30
minutes of cardio only

11:30 a.m. MEAL 3 60g

protein from chicken or turkey
breast, 2 oz avocado or 1 tbsp
raw coconut oil, 2 cups spinach
2 p.m. MEAL 4 60g protein
from chicken or turkey
breast, 2 oz avocado or 1
tbsp raw coconut oil, 2 cups
spinach
4:30 p.m.: PRE-WORKOUT
MEAL 5 40g fast-assimi-

lating protein (egg whites

or whey isolate), 50g of
slow- and fast-digesting
carbohydrates (1/3 cup cream
of rice, 2 slices Ezekiel toast)
5:30 p.m: TRAIN
INTRA-WORKOUT 30g of
essential amino acids, 30g
of highly branched cyclic
dextrins
7 p.m.: POST-WORKOUT

MEAL 6 40g fast-assimilating protein (egg whites or

whey isolate), 50g of slowand fast-digesting carbohydrates (1/3 cup cream of rice,
2 slices Ezekiel toast)
9:30 p.m. MEAL 7 60g
protein from egg whites or
white sh, 30 g slow-digesting carbs ( cup quinoa or
1
/3 cup steel cut oats)

JASON BREEZE

7 a.m. : PRE-WORKOUT
MEAL 1 40g fast-assimilating protein (egg whites or
whey isolate), 50g of
slow- and fast-digesting
carbohydrates ( cup
oatmeal, toasted plain
bagel)

P.M.

WEDNESDAY

PERFECT HARMONY
Organize your double split
training routine with a six- to
nine-hour break between
training sessions. For example:
Training Session 1 is performed
at 8 a.m. and Training Session
2 is performed at 5 p.m.
8 a.m.: TRAIN
INTRA-WORKOUT 30g of
essential amino acids, 30g of
highly branched cyclic dextrins

Back thickness,
rows, deadlifts, etc.

TUESDAY

DOUBLE-SPLIT TRAINING
Training twice a day is a very useful tactic in increasing metabolism and potentially reversing
insulin resistance. Studies
have demonstrated that both
aerobic training and resistance
training can increase insulin
sensitivity in insulin-resistant
individuals. Studies also show
that weight training can increase
glucose uptake into muscle cells,
while shifting away from fat cells
via Glut-4 glucose transporter
proteins.

NUTRITION
PLAN

A.M.

AVERAGE THINKS
ALL PROTEIN IS THE SAME
No Overstated Protein Values
100% real protein made with only high-quality,
great-tasting, ultra-microfiltered whey protein
to support muscle recovery and growth* for
better results

24 g

PROTEIN

130

CALORIES

4g

CARBS

1g

SUGAR

Is your protein cheating

on you? Find out at
GNC.com/RealProtein

*When

used in conjunction with an exercise program. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or
prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest you. 2014 General Nutrition Corporation. May not be available outside the U.S.

Ten college-aged men who

were experienced in resistance
training performed the lying leg
curl and the stiff-leg deadlift
to failure at a load equating to
their 8RM. These exercises were
chosen because they targeted
the two primary actions of the
hamstrings (knee exion and
hip extension) in single-joint
fashion. To determine muscle
activation during exercise, we
hooked each subject up to a
device called an electromygraph,
(EMG) which measures the electrical activity in muscles; greater
EMG amplitude corresponds to
greater muscle activation. Electrodes were placed on the upper
and lower aspects of the medial
and lateral hamstrings.
The results may surprise you.
While activation of the upper
hamstrings was similar between
exercises, the lying leg curl produced signicantly greater lower
hamstrings activity. The differences in activation of the lower
hamstrings was off-the-charts
huge, with the lying leg curl
showing greater lower lateral
hamstrings activity of ~170%

and lower medial hamstrings

activity of ~65% compared
to the stiff-leg deadlift. Now,
the increased activation in the
lateral aspect of the hamstrings
were somewhat expected. As
mentioned, the short head of the
biceps femoris doesnt cross the
hip joint, so a knee-dominant
exercise such as the lying leg
curl would necessarily be the
only way to directly target this
muscle. On the other hand, the
semitendinosus and semimembranosus are biarticular muscles,
meaning they cross both the
hip and knee joints. Therefore,
the ndings highly suggest
that the partitioning of these
muscles may allow for greater
regional-specic activation in
their lower aspect.
From a practical standpoint,
there are a couple of take-home
messages here. For one, both
the stiff-leg deadlift and the
lying leg curl are excellent exercises for targeting the hamstrings. Probably not breaking
any new ground here. However,
the ndings of this study clearly
indicate that the lying leg curl

IF YOU WANT YOUR

HAMMIES TO REALLY
BULGE, SINGLE-JOINT
MOVEMENTS ARE A MUST.
is essential for maximizing
development of the lower
part of the hamstrings, both
laterally and medially; its an
exercise that should be a staple
in your routine. That said, there is
reason to include hip-extension
exercises in your routine as well.
Heres why. There were
substantial inter-individual
differences between subjects in
their activation patterns; some
displayed substantially higher
upper-hamstring activation with
the stiff-leg deadlift while others
had markedly greater recruitment from the lying leg curl. So
performing a combination of
knee exion and hip extension
is the best way to ensure recruitment of the full spectrum
of bers in the hamstrings
complex.

One thing is patently clear

when it comes to hamstrings
training: You cant simply rely
on compound lower-body
exercises to maximize muscle
development. Contrary to
popular belief, the hamstrings
are only moderately active
during exercises such as
squats, lunges, and leg presses;
the quads and glutes are much
more dominant. So if you want
your hammies to really bulge,
single-joint movements
are a must.
Brad Schoenfeld, Ph.D., C.S.C.S.,
F.N.S.C.A. is widely regarded as one
of the leading authorities on training
for muscle development and fat
loss. He is the author of the bestselling book The M.A.X. Muscle Plan,
and runs a popular website and blog
at lookgreatnaked.com.

If you thought essential

fatty acids were a settled
Q
subject, think again. A new study

just presented at the National

Strength and Conditioning Association (N.S.C.A.) conference
suggests that sports nutrition
scientists have long been missing
the mark on EFAs. It proposes that
trained athletes looking to increase
muscle mass, strength, and
anaerobic power would benet by
supplementing an omega-6 called
arachidonic acid (ARA). This advice
is, of course, in stark contrast with
the traditional recommendations
for omega-3 supplements. How
did we discover the importance of
this omega fat, and what does this
new information mean for athletes
and everyday tness enthusiasts?
As one of the scientists driving and
funding this research, FLEX has
asked me to come by and bring
everyone up to date.
Lets begin with a little
background. Arachidonic acid is a
polyunsaturated omega-6 fatty
acid, common in our diets. It is
found in animal products, most
notably beef, chicken, eggs, and
sh. On average we consume
about 100200mg of it per
day. ARA is the most active fat
in the omega-6 class, playing
essential roles in neurological development, immunity,
memory and learning, bone
mineral density, insulin
sensitivity, and cardiovascular health. About 13
years ago, researchers rst
started to link a metabolite
of ARAthe prostaglandin
PGF2-alphato muscle
growth. It appeared this cellular
messenger was necessary for the
stimulation of protein synthesis
after exercise. I took this research
one step further by experimenting
with supplemental ARA, reporting
its utility for the rst time in 2002.
This latest study, which
strongly validates ARA as a
sports supplement for the rst
time, was conducted at the
University of Tampa. Thirty
well-trained college-aged
men were recruited and
split into two groups. In one
group the men took 1,500mg

of ARA daily. In the other, they

took a placebo. For eight weeks
everyone followed a controlled
resistance-training program. By
the end of the study, there were
signicant differences in the
results from each group.
First, lets look at lean body
mass. The men in the ARA group
gained an average of 3.6 pounds,
while in the placebo group they
gained only .2 pounds. The ARA
group also noticed an 88% greater
increase in quadriceps thickness
(.47cm vs. .25cm). Strength was
signicantly improved with ARA
as well; 110 pounds gained on
bench and leg press vs. 76 pounds.
Lastly, peak anaerobic power
increased nearly three

times more in the ARA group (78

watts vs. 28 watts).
What about the health effects
of supplementation? Part of
the role ARA plays in immunity
is to support the inammatory
response. This is actually key
to its effect on muscle growth
(tissue repair begins with localized inammation). This has
led some to question if simply
supplementing ARA might cause
inammation. We dont want
inammation when and where it
is not needed, after all. Thankfully, this question has been
answered. Supplementing up to
1.5g per day has been shown to
produce no change in resting
inammatory or general
Arachidonic acid is a polyunsaturated omega-6
fatty acid, common in
our diets. It is found in
animal products, most
notably beef, chicken,
eggs, and sh.

New study identies

anabolic fat

health markers. In fact, one study

with resistance-trained men
even found a reduction in resting
inammation with 1g of ARA
daily. Granted, ARA is still used by
the body to support inammation when needed. If there is an
inammatory condition present,
supplementation is probably not
advised. Otherwise, ARA is not a
trigger, and has been shown to be
safe to supplement.
So, what does this all mean
for athletes and everyday tness
enthusiasts? It certainly means
that effective new supplements
are on the horizon for enhancing
muscle size, strength, and power
with resistance training. In fact,
there are a few ARA products on
the market already. One of the
most visible is the testosterone
booster/anabolic product Animal
Test from Universal Nutrition.
Axis Labs also makes a preworkout anabolic pump product
using ARA called Hemodraulix.
As for the pure ARA supplement
tested in the Tampa study, that
was X-Factor from my company,
Molecular Nutrition. With this
study having just been released, consumers can expect
to see many more product
options with ARA in the
near future.
Whatever arachidonic
acid product you do end
up trying, here are my
suggestions for getting
the most from it. First, ARA
is effective across a broad
dosage range. On the low
end, as little as 100250mg per
day can be used to support gains.
However, if you want the strongest
muscle-building effect possible,
go for the higher end of the range
(7501,500mg daily). Take this
45 minutes before your workouts
for eight weeks, and then take an
equal break. Also, I recommend
using ARA for the rst time when
you have hit a plateau. Its here
that its effect on muscle growth
will be most obvious (ARA is also
excellent at breaking plateaus).
Give it 23 weeks to load into
your muscles, and you should
start noticing your gains pick
up again!

JASON BREEZE

ARACHIDONIC ACID

SET A GOAL
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THE
GOODS

Jacked-in-a-Box lets you try new products before you buy them. In October,
we sent out these 10 muscle builders.

PROTEIN
The foundation of
Q
building strength is protein.
Weve recommended consuming
anywhere from 1 to 1.5 grams
of protein per pound of target
body weight for years. The trick
is eating all that protein without
adding too many calories.
BPI has a new product
to make it a lot easier,
and more enjoyable, to get more
protein into your diet. We included samples of BPIs Funnbar
1 , a protein candy chew with 15
grams of protein, no sugar, and
only 15 calories.
Protein bars are another delicious way to get more protein, so
we included the Chocolate Peanut
Butter Cup Combat Crunch bar
2 from MusclePharm. Combat
Crunch has 20 grams of protein
and only 5 grams of sugar.
Two protein powders that
were drinking right now are
MHPs Maximum Whey (Chocolate Milkshake) and Gasparis
MyoFusion Elite (Milk Chocolate),
both included in October. MHP
Maximum Whey 3 has 25 grams
of protein per scoop. MHP uses an
enriched whey protein complex
with whey concentrate and
isolate, puried and condensed
through a double-ltration
process. Gaspari MyoFusion Elite
Protein Series 4 also has 25
grams of proteinwhey concentrate and isolate, milk protein
isolate, and micellar casein.
MORE BRANDS TO SAMPLE
BSN and Beast are two companies that understand the importance of sampling so consumers
can try new products. Each company provides different samples
in almost every Jacked-in-a-Box.
BSN sent the reformulated N.O.
X-plode in September, and in

76

FLEX | NOVEMBER 14

October included Nitrix 2.0

5 , which packs three grams of
creatine and L-citrulline per serving. Creatine increases muscular
strength and energy, and
L-citrulline is vital to boosting
nitric oxide (NO) levels. Beast
Creature contains ve advanced
forms of creatine. September had
Pink Lemonade, and in October
members received Beast Creature
Cherry Limeade 6 . Two greattasting avors with the same
muscle-building formula.
INTRODUCING
Weve added new brands to
Jacked-in-a-Box with ProSupps,
Muscleology, and Body Fortress.
This month, we included
ProSupps pre-workout, Mr Hyde
7 . This blend induces better
pumps and increases energy.
Plus, it has fat-burning compounds that can help you get
lean. We also added Muscleologys Carnitine Complete 8 ,
which has 3,000mg of L-carnitine. This amino acid converts fat
into usable energy. Body Fortress
is also new to our sample box
with Super NOS Blast 9 . With a
creatine blend, a nitromax complex, and a neuro-energy blend,
NOS Blast boosts strength,
energy, and focus.
Also new in October, members
had the opportunity to try a
single ingredient: Nitrosigine 10
a complex of bonded arginine
and silicon to boost NO levels,
which dilates blood vessels.
Nitrosigine is found in Allmax
Razor8 (sampled in May)
and Gasparis SuperPump 3.0
(sampled in September).

1
2

9
10

WIN THIS
5

FITBIT
Sign up for Jacked-in-a-Box
before 11/24/14 for a chance
to win a Fitbit Flex.

MEMBERS RECEIVE A SUBSCRIPTION

to Muscle & Fitness, FLEX, Muscle & Fitness Hers, or Mens Fitness

FREE SHIPPING at the Muscle & Fitness online supplement store

Promo code for $15 OFF ANY $75 ORDER when you join

LEARN MORE AT

JACKED-IN-A-BOX.COM

INTRODUCING THE

PerformanceDriven
LINE FROM DYMATIZE

DESIGNED TO HELP YOU MEET AND EXCEED YOUR FITNESS GOALS.

M.P.ACT, Amino Pro, and MPS have been specially formulated to fuel your
training, amplify your endurance through your workout, and accelerate
your tness gains. Work harder. Recover quicker. Reach your goals faster.

01

M.P.ACT

PRE
Ignite your training with this universityproven pre-workout. It provides caffeine
for quick, sustained energy; creatine
to support burst and strength; and
beta-alanine and BCAAs to support
improved endurance.

02

AMINO PRO

A NY TI M E
Take this to increase your endurance
during your workout. Instantly soluble
BCAAs minimize muscle breakdown
and initiate muscle repair. Electrolytes,
L-taurine, and L-citrulline support
hydration, energy, and circulation.

03

MPS

POST
Only one scoop needed for faster muscle
rebuilding, recovery, and growth. The 7g
of BCAAs, 2.4g of whey protein isolate,
plus HICA and KIC combine to trigger muscle
protein synthesis and help minimize
muscle protein breakdown.

YOUR AMBITION. OUR NUTRITION.

TM

2014 DYMATIZE. These statements have not been evaluated by the FDA. This product is
not intended to diagnose, treat, or prevent any disease. As individuals vary, so will results.

FLEX EXPERT

EXTREME MUSCLE
BY CARLON M. COLKER, M.D. , F.A.C.N.

82

FLEX | NOVEMBER 14

prescription to obtain citidrene. The huge

advancement over the old ephedra-containing products is that citidrene does not
contain the combination of ingredients that
may have caused jitters, nervousness,
and/or elevated heart rate in some people.
Citidrene appears to exert its effects on
the body in a very unique and somewhat
unexpected way. To understand how it
works, one must rst understand that
the things that make a person fat are not
as simple as eating too much junk food
and not exercising enough. If that were it,
wed have it gured out by now. The latest
research is now shedding light on the fact
that what leads to uncontrolled appetite
and fat gain around the waist and thighs
may have less to do with the junk food you
are eatingand how many times youve
been to the gym this weekand more to do
with what scientists are calling the brains
neurocognitive system or NCS. This NCS
system is involved in regulating appetite and
food intake by how your own body interprets
and responds to food. Shedding light on this
previously mysterious system has ushered
in this new category of ultra-powerful
NCS-supporting weight-loss products.
Researchers have already identied the
hypothalamic hormones leptin and ghrelin
and how they reduce appetite by affecting
dopamine, which can powerfully reduce the
motivation to eat. Simply stated, citidrene
works by naturally supporting the NCS
system at the microcellular level, so food
intake can be regulated while activating
cellular metabolism.
Scientic research has shown that the citicoline in citidrene has a variety of brain-enhancing properties. Primarily, we know that
it works by naturally increasing dopamine
levels. Dopamine is a key neurotransmitter
that governs what is called reward-motivated
behavior. Drugs like amphetamine and
cocaine hook the abuser in because they trigger an increase in brain dopamine levels. As
a result, the abuser feels compelled to come
back for more of that feeling of satisfaction

CITIDRENE IS A
NATURAL, NONPHARMACEUTICAL
APPETITE SUPPRESSOR WITH
METABOLICSUPPORTING
PROPERTIES YET,
THIS TIME, WITHOUT EXCESSIVE
SPEED-LIKE EFFECTS.

as well. So it becomes a compounded problem when a drug produces a high and also
boosts dopamine. Thats when you have an
addict. Unfortunately the same can happen
with food because food can be so enjoyable, and even euphoric at times.
But if one can provide the dopamine
stimulation without the stimulation or high
of a drug or the euphoria brought on by overconsumption of food, then the addiction
can be avoided. It works much in the same
way as the satisfaction it creates in cocaine
addicts, helping to curb their penchant for
the drug. The clinical research shows this,
as in cocaine-addicted individuals, citicoline
increased brain dopamine levels and thus
reduced drug cravings in these comparatively
extreme cases. In the same way, it will help
nurture a natural feeling of satiety, thus taking the edge of the compunction to overeat.
Specic third-party clinical research on
citicoline abounds. As the research results
continue to come in, one preliminary study
demonstrated that it signicantly reduced
appetite while increasing brain function in
study subjects. The study looked at subjects
taking 2000mg per day for six weeks.
Changes in appetite ratings, weight, and
brain response to images of high-calorie
foods using functional magnetic resonance
imaging (fMRI) were measured. After six
weeks, signicant declines in appetite
ratings were observed. The higher dose
group also showed signicant increases in
functional brain responses to food stimuli.
Increased activation in these regions correlated with declines in appetite ratings.
Surprising to many experiencing the
lift provided, the truth is that it contains
absolutely no amphetamine or ephedra.
So theres no overamped feeling followed by
a hard crash. Perhaps even more provocative to some is that citidrene currently has
escaped banning on the World Anti-Doping
Agency (WADA) or International Olympic
Committee (IOC) lists of banned substances,
to which most mainstream professional
sports organizations comply. As a result, citidrene is not currently banned by any major
sports organization including but not limited
to NCAA, MLB, NFL, NBA, or NHL.
While its use continues to spread, whether citidrene ever reaches the vast market
popularity of ephedra remains to be seen.
Of course theres always the concern that
it might draw the ire of the pharmaceutical
companies and government regulators. If
thats the case, all bets are off. But for now,
citidrene remains in our arsenal.
Citidrene is available at citidrene.com. You can
get the latest 3rd edition of Dr. Colkers book,
Extreme Muscle Enhancement: Bodybuildings
Most Powerful Techniques, online at amazon
.com. In addition, Docs Whey is available on
peakwellness.com.

PER BERNAL

herbal synthetic forms of pure amphetamine) are allowed to be dispensed,

but even then, only with a prescription.
Of course, its not the same as natural
ephedra, so it comes as no surprise that
they never came close in popularity to the
original. In truth, although herbal ephedra
was proven to be safe and effective when
taken as directed (and by individuals appropriately prescribed it), ephedra was not
without its problems. For one, it was most
certainly a natural version of a speed
stimulant. So while the fat-burning and
weight-loss numbers were impressive and
incontrovertible for so many, there were
some people who either couldnt handle or
simply didnt want the speedy feeling.
Either way, since the ban, consumers
have been at a grave loss when it comes
to an effective replacement to help with
extreme fat burning. The pharmaceutical
industrys unnatural weight-loss drugs
seemed to pale in comparison and never
have captured consumer condence.
People remember and know the difference.
Consumers are still waiting. They are still
looking for the same magic that they had
with ephedra, but without any drawbacks
a safe, natural alternative to ephedra,
with all the bang, that you can purchase
the same way, without a prescription, and
that can give you the same or even better
immediate resultsextreme fat loss and a
powerful sense of energy.
Medical science needed time to catch
up, so most of the products out there since
the ban have been less than effective. But a
beacon of hope has always remained, as the
physician weight-loss experts who brought
us some of the most successful dietary
supplement products of our time continued
to toil. Now, with the coming of citidrene,
a new excitement is brewing. Citidrene is
a natural, non-pharmaceutical appetite
suppressor with metabolic-supporting
properties, yet, this time, without excessive
speedlike effects. As with ephedra before
2005, you currently do not need a doctors

Soleivi Hernandez
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by ADAM GONZALEZ

GET IT
TOGETHER

Your post-workout supplement regimen is crucial for maximizing muscle

One of the most crucial times of day for supporting muscle growth is immediately after workouts. When you
nish training, youve damaged muscle tissue and you may have driven your body into a catabolic state where
Q
it breaks down muscle tissue to repair the muscles youve just trained. Your tank is likely on empty, too. But you dont
need food at this time. What you need is a range of fast-digesting carbs and amino acids that drive nutrients to your
working muscles, protecting all of your muscles against breakdown. Heres what you should take in as youre walking
out of the gym to get you back into a maximal anabolic statebefore you go devour a clean whole-food meal.
Emphasize aminos that
increase protein synthesis
for repair and growth.
After workouts your body
needs specic amino acids to
help maximize protein synthesis, the process through
which muscles repair and
grow after weight training.
Taking in these aminos is
crucial because they digest
quickly, reaching the muscles
youve just trained. At this
time, you should get in
glutamine peptides, BCAAs,
and phenylalanine. With
BCAAs, look for products that
provide a higher amount of
leucine, the most effective of
the BCAAs for driving repair
and growth.

84

Include amino acids that

boost insulin release.
While amino acids support
protein synthesis and
carbs encourage insulin
release, you can also
benefit from taking in
amino acids that stimulate
insulin release. This is
particularly important
for those who are dieting
or do not want to take in
carbs after their workouts.
BCAAs, especially leucine,
are insulinotropic,
supporting carbs in
increasing insulin release
to drive the recovery
and growth process at
the cellular level within
muscle tissue.

FLEX | NOVEMBER 14

Restock glycogen
with carbs.
Taking in fast-digesting
carbohydrates immediately
after training helps your
body replace the muscle glycogen you burned while you
were weight training. This
in turn provides you with a
greater source of this muscle
fuel the next time you train.
In addition, fast-digesting
carbs spur an insulin release,
driving carbs and other
nutrients to your muscles,
hungry for these nutrients
after workouts. Good sources
of carbs at this time include
those derived from potato
starch, glucose polymers,
and waxy maize.

Add ingredients that support muscle cell volumization and ATP production.
You know you need creatine to
encourage ATP production in
your muscles for better sets with
higher reps and more weight. But
you may not know that one of
the best times to take creatine
is after your workouts so that
you have plenty of creatine in
your muscle cells the next time
you train. Taking in creatine after
workouts also helps volumize
muscle cells, encouraging them
to expand to make the entire
muscle larger. In addition to multiple types of creatine (monohydrate, magnesium chelate,
gluconate), glycerol monostearate is also a cell volumizer.

CARB-FREE
INSULIN BOOSTER
Dark Matter Zero
Carb Concentrate
was designed to
spur insulin release
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while allowing you
to keep your carb
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can build muscle
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ripped. In addition
to amino acids
and creatine that
support anabolism,
this product also
provides a no-carb
insulin amplier that contains
4-hydroxyisoleucine,
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PAVEL YTHJALL; COURTESY OF MANUFACTURER

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favorite, but you
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Dark Matter from
MHP. This postworkout anabolic
growth accelerator
provides a peptide
protein synthesis accelerator containing
glutamine peptides,
BCAAs (10:1:1), and
phenylalanine. A
glycosaccharide
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glucose polymers,
polysaccharides
from potato starch,
and waxy maize to
drive insulin release.
Finally, a cellvolumizing matrix
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Call 1.800.477.4462 or visit GNC.com for the store nearest you. 2014 General Nutrition Corporation. May not be available outside the U.S.

FLEX EXPERT

LIFT STRONG
BY STEPHANE CAZEAULT

For more information on Poliquin Group, visit poliquingroup.com.

ROW,
BRO!
Pack on upper-body
mass and keep your
shoulders healthy

lat spread on a cover of FLEX.

Thats because its the showy
muscles on the front of the body
that proclaim someone as a
muscle builder, not muscles such
as the lats. Because the lats are
underrepresented in the pages
of magazines, you could get the
impression that its OK to neglect
exercises such as rows. That
would be a mistake.
When it comes to program
design in this country, too many
people believe that the only
exercise needed to develop the
upper-back muscles are chinups
(and pullups). While its true
that chinups are a great exercise,
being xated on them to the
exclusion of other exercises
doesnt make sense. Heres why.
For one thing, chinups dont
address the problem of round
shoulders, a common postural
problem for bodybuilders and
other athletes. Round shoulders
are frequently seen among
lifters who overemphasize at
and incline bench pressing.
These movements work the
pectorals and anterior deltoids,
which (among other functions) pull
the shoulders forward. Chinups will not x
this condition.
One of the primary functions of the
latissimus dorsi is internal rotation of the
shoulders. If you doubt this, look at the postures of young gymnasts and swimmers. To
excel in these sports requires tremendous
lat development, and rounded shoulders
are a common result. This happens when
the infraspinatus and teres minor muscles
become chronically stretched from being
under continual tension. All this makes
these athletes more susceptible to shoulder
impingement syndromes and even shoulder
dislocations.
One solution is to do rows. Yes, rows do
work the lats, but they also work the rhomboids and traps, upper-back muscles that can
pull the shoulders back and thus may help

86

FLEX | NOVEMBER 14

prevent and even reverse round shoulders. By

doing rows for your lats, you also get some
biceps work in there. When planning workouts, a sound approach to help you maintain
structural balance would be to perform one
set of rows for every set of chinups.
To minimize the problem of round shoulders, youll nd that face-pulls, performed
either seated or standing, are particularly
effective. This row variation works the rhomboids and middle traps, and at the end of the
exercise, you externally rotate your shoulders
to aggressively work the infraspinatus and
teres minor. Thats a lot of bang for the buck!
Depending upon your goals, other row
variations include standing barbell rows,
kneeling dumbbell rows, seated cable rows,
and machine rows. One issue with bentover
barbell rows is that it takes considerable
strength in the erector spinae, glutes, and

hamstrings to maintain good posture in

this exercise. This doesnt mean you should
never perform them; but if you want to do
them, dont schedule them on days when you
perform heavy-duty exercises such as squats.
The best choice for mass gaining is the
one-arm dumbbell row. In this variation you
can brace your upper body with your other
arm, thus allowing you to devote more mental
effort to the upper-body muscles. When used
with a neutral grip (with elbows tucked in),
dumbbells enable you to work the rhomboids
through a greater range of motion. However,
when used with a pronated grip (with
elbows out to the side), the lats are more
strongly engaged. As for dumbbell rows in
which you pull in an arc toward your hip, these
resemble the function of a lat pulldown, but
due to their poor leverage they are more suitable as a nishing exercise.

CHRIS LUND

Its unlikely youll

ever see a photo of a
Q
bodybuilder performing a rear

PROVEN CLINICAL RESEARCH

How do you get hard, rock hard, when just

eating well and hitting the weights at the gym
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Do you go see your doctor and get loaded up
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You could do any combination of those as
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Or, you could eat well, hit the weights, and do
what weve found to be the secret of the most
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Think about it this way. Five years ago you feel

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Much has changed in the research and science
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Its called A-HD ELITE, and its the newest and
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Muscle strength and mass

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*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.
When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientic research data ndings for individual ingredients.
1Photos are members of Team BPI who received complimentary products in exchange for his testimony and photos.

PROVEN CLINICAL RESEARCH

ENHANCING TESTOSTERONE LEVELS THE WAY TO

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When A-HD ELITE was being developed by BPI Sports, the company behind original A-HD and this current wonder of testosterone
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C. benthamiana, a plant native to a specic tropic region of
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part and process for whats contained in A-HD ELITE.*
C. longa, the primary bioactive compound from this plant, a
diphenylheptanoid class compound, has been shown in studies to
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T. zeylanicus, a rare plant with a history of traditional usage in

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*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.
When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientic research data ndings for individual ingredients.
1Photos are members of Team BPI who received complimentary products in exchange for his testimony and photos.


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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to treat, cure, diagnose, or prevent any disease. This product
should not be used in place of or as a substitute for recommendations by your healthcare professional. No clinical study has been performed on Lipodrene Hardcore. These
statements are based upon the active ingredients: Ephedra Extract, Acacia Rigidula, Theobromine, Yohimbe, Citrus aurantium, Caffeine, Green tea, 1,3 Dimethylamine HCl,
5-methoxytryptamine and Phenylethylamine. WARNING: this product can raise your blood pressure and interfere with other drugs you may be taking. Talk to your doctor about this product.

BY

TONY MONCHINSKI
PER BERNAL

PHOTOGRAPHS BY

LEE LABRADA: Knowing

how stressful bodybuilding
can be on ones body, I was
concerned. But Hunter has
a natural affinity and Godgiven genetics. I like to say
God gave us those and I just
passed the torch along! The
kid is built like a brick house,
with symmetry to boot. Hes
a larger and improved version of me [Hunter is 59;
Lee is 56]. Any time you
have a son who aspires to
go into a professional sport,
youre always concerned for
their safety, but I couldnt
think of a better sport than
bodybuilding.
Guys, do you ever feel any
pressure as bodybuild-

ers because of who your

fathers were in the sport?
SERGIO: [laughs] Sure!
But theres no point in even
complaining about it. Hunter
hasnt competed yet, so
we still can say Im the rst
bodybuilder who stepped up
and took after someone who
competed on the Olympia
stage. Im gonna be the
biggest idiot, crying because
someone wants to compare
me to my dad [laughing].
I mean, who was I kidding
getting into this?
HUNTER: I wouldnt say its
pressure. It has affected the
way I view competing. Im always going to be compared
to my dad, and Sergio will
probably tell you the same

thing. He was having photos

of himself from his rst NPC
show Photoshopped and
put next to his dad at the
Olympia. I havent reached
that level. Im not there yet
and I know Im not. But I
know I was blessed with the
same genetics and tools
and even more opportunities than Dad. Its not so
much pressure as the feeling
[that] I have a very large
set of shoes to ll, but I am
looking forward to doing the
work to try to do that.
SERGIO: Hunter is right. I
was a 176-pound middleweight and people were
comparing me to pictures of
my father on the Olympia
stage, which was ridiculous.

When I started competing, I won

some contests and there was
talkOh, he only won because
of who his father was. But I
feel if anything, maybe I get
judged a little more harshly than
others because of who my dad
was. People assumed my dad
was helping me get ready for
my shows and he really wasnt.
I understand it, though. If I saw
Arnolds son onstage and he
looked good Id probably be like,
Hmm, he could look better, hes
got Arnold helping him. There
was one point separating second
and third and a point separating
rst and second at the Junior
Nationals this year [Oliva placed
3rd in the super-heavyweight
class], so you cant tell me Im
getting any favors when I lose by
a point. Hunter and I are walking
proof that bodybuilding is about
genetics and hard work.

98

FLEX | NOVEMBER 14

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Copyright USPlabs, LLC. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or
prevent any disease. Information in this ad should not be used as an indication or prediction of your individual results. These products are meant to be used in
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product users before endorsing the company. USPlabs Endorsers may have been remunerated for their endorsement.

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Novel scientific discoveries have been uncovered in search of unrelated applications. A JD

Searle Company scientist discovered aspartame while researching a new ulcer drug. Pfizer
developed Viagra initially as a heart medication. Hi-Tech Pharmaceuticals initially developed
2(S)-Amino-6-boronohexanoic Acid (ABH) and S-(2-boronethyl)-L-Cysteine HCL (BEC) as
sexual stimulants when perfecting its formulation for Stamina-Rx, only to find out that these
compounds had amazing muscle-building properties.
Nitric oxide-driven sports nutrition typically has consisted of utilizing the arginine analog,
arginine alpha-ketoglutarate (AAKG), to generate nitric oxide. But, why use an analog of arginine,
designed for the purpose of delivering arginine to stimulate nitric oxide production, when you
can safely deliver arginine for direct stimulation of nitric oxide? Maybe because before Anavar,
no one knew how to do this.
ABH and BEC, the novel arginase inhibitors in Anavar, control the arginine cascade that normally
results in arginine being broken down in the muscle pool. This means that Anavar can safely
deliver its high dosage of arginine directly into muscle for significantly more nitric oxide
production. But thats only the beginning.
Anavar also contains the potent, non-steroidal anabolic agent, 25R, Spirostan-5A-Diol-6-one-3-one
(25R), which has a 33:1 anabolic/androgenic ratio and has been shown to increase size, strength
and lean body mass.
Anavar also stimulates ATP production for sustained muscle
growth. ATP, creatine bitartrate and monohydrate, and inosine are
synthesized, chelated and then formed into a Dual Bioavailability
Complex in which a bond is created in a crysolvator at a 20:1 ratio.
This ensures their delivery directly to muscle tissue. No other
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Anavar translates to enhanced recovery, increased protein synthesis
and muscular endurance, freaky muscular pumps and rock-hard
muscle density. In short, Anavar means unparalleled muscle
and strength.

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This product should not be used in place of or as a substitute for recommendations by your healthcare professional. No clinical study has been done on Anavar.
7KHVHVWDWHPHQWVDUHVSHFLFDOO\EDVHGRQWKHDFWLYHLQJUHGLHQWV%(&$%+&UHDWLQH$73,QRVLQH.HWR'LRVJHQLQ

THAT SAID,
NOT ALL
COMPETITIVE
BODYBUILDERS
ARE ALIKE.

MAX
CHARLES

IS SIGNIFICANTLY
DIFFERENT FROM
HIS FELLOW
IFBB PROS.

When it comes to training and nutrition, this 34-year-old Huntington, NY,

resident (by way of Haiti) truly marches to
his own drummer. His workouts range from
3 to 3 hours long; he creates his own exercises in the gym and uses a range of motion
that leaves most watching scratching their
heads; perhaps most shocking of all, the
man barely eats!
This 2013 NPC USA super-heavyweight
and overall champion enjoyed a successful
rookie year in 2014, placing 5th at the New
York Pro and 4th in Tampa. Many felt he
should have placed higher in both contests.
I appreciate people saying that, says
Charles. When I train, I train to win. So I can
understand how people say I had a great
rookie year, but honestly I dont feel so
great about it.
In the following pages were going to look
at how he built his 24-inch arms and not
how he trains them now because, Charles
informs us, hes stopped training arms. I
cut out all direct biceps and triceps work
eight weeks out from my last prep, he says.
They were overpowering other body parts.
I used to do arms on Saturday. Now I do
another round of legs. Does Max think hell
ever train arms again? Probably, says the
260-pounder.

116

FLEX | NOVEMBER 14

HIGHLIGHTS OF THE

MAX CHARLES ARM ROUTINE

When Charles trains arms, he does up to 41 sets of 18 different exercises for biceps
and triceps. Hes the rst to volunteer that what he does isnt for everyone, whether
its the sheer volume of his training or the exercises he uses. Charles is a guy who
studies others in the gym and makes up his own exercises based on his specic needs.
Instead of looking at each exercise in detail, lets consider some of the principles
Charles utilizes as he trains to help us reach a better understanding of how he built
one of the biggest pairs of guns in the pro ranks.

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CHARLES
OLD TRAINING SPLIT
MONDAY

Glutes and hams

TUESDAY

Chest

WEDNESDAY

Quads

THURSDAY

Shoulders

FRIDAY

Back

SATURDAY

Arms

SUNDAY

Off

BICEPS WORKOUT
EXERCISE

SETS

REPS

Cable Curl (facing

into the stack)

2030

Cable Curl (facing

away from stack)

4050

Seated Curl (on

close-grip lat pulldown machine)

1630

Dumbbell or Rope
Hammer Curl

1630

One-arm Preacher
Curl

20-30

Alternate
Dumbbell Curl

2030

Machine Curl

24

2030

2030

Dumbbell
Concentration Curl

TRICEPS WORKOUT
EXERCISE

SETS

REPS

Wide-grip Cable
Pushdown

2530

Rope Pushdown

2530

Lying Cable Skull

Crushers

25-30

Machine Dip

25-30

Cable Kickback

4050

120

FLEX | NOVEMBER 14

E
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5 REST-PAUSE
Charles used a lot of rest-pause sets when
he trained triceps (not so much with biceps).
Again, its about pumping as much blood
into his arms as possible. Charles has
enormous arms, which means hes shuttling a
whole heck of a lot of plasma to those things.
When he did rope pushdowns, hed do 2530
reps, rest momentarily, go for 2530 more,
rest again, then continue ad innitum until
he couldnt move his arms. After a brief rest,
Charles would do 6 more sets (this helps
explain how a Max Charles workout routine
can take three hours)

DONT EAT
6 FOR SIZE
The above is meant tongue-incheek because Charles challenges everything we learned
in Bodybuilding 101 about
muscle growth due to protein
synthesis. This isnt a guy who
built his size eating 68 meals
spaced out every 2 to 2 hours,
supplemented by protein
shakes. His growth is mindboggling, in terms of his size
(standing 5'11", he weighs 300plus pounds off-season) and
the fact that he grows at all
given how little he consumes.
Charles has no appetite until
contest time. This is the man
who is infamous for noshing
on one regular-sized plate of
beans and rice throughout the
day and consuming gallons of
soda and V8 vegetable juices.
Every time I ask Charles about
his diet he says the same thing:
Im planning on changing it.
When I ask him how his diet
has changed since competing
as a pro, Charles replies, Im
planning on changing it.
Again, this guy is a freak! FLEX

CHARLES HAS
ENORMOUS ARMS,
WHICH MEANS HES
SHUTTLING A
WHOLE HECK OF A
LOT OF PLASMA
TO THOSE THINGS.

122

FLEX | NOVEMBER 14

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THE ISSUE
BECOMES
WHETHER
OR NOT
THE
MUSCLE
HAS THE
ABILITY TO
PRODUCE
ENOUGH
STRENGTH
TO OVERCOME THE
EFFECTIVE
WEIGHT
CREATED
BY THE
DISTANCE
FROM THE
BODY.

The perfect cheat is not simply throwing the weight up, but rather its the ability
to move your body around to provide just
the amount of extra help necessary to get
through the sticking area. An example of
this is the difference between launching
the weight from your hips to shoulders in
a biceps curl versus muscling through the
sticking point by leaning back a little bit.
The rst method simply uses momentum
and removes stress from the biceps and
thus, if youre trying to build muscle,
simply wont cut it. Instead, a little lean,
or even an excessive lean, will help keep
tension on the biceps while you power
through the rep. While this may not seem
like much of a difference, the results can be
profound.
Without going super-science on you,
a quick understanding of the basic biomechanics of how the body uses levers to

130

FLEX | NOVEMBER 14

produce force will help you choose the path

that gives you the best results. The reason
you struggle is quite simple, but overcoming
it is another thing. A movement generally
starts out ne, then requires huge effort and
then nishes strong. This pattern is dictated
by the movement line against the joint and
muscle combination and is a function of
both the biomechanical properties of the
movement and physiological properties of
the muscle.
The biomechanical side says that the
farther the weight is away from your body,
the more force you need to generate to make
the lift. That means that as you go through
any movement, the force needed to lift
the weight changes. The physiological side
suggests that muscle generates less force
when it is fully elongated and more force
as it contracts through the movement. The
parody, however, is that muscle is often in

its best strength point (semi-contracted)

when the weight is farthest from the body
(i.e., a biceps curl when your arm is at 90
degrees), and thus, the issue becomes
whether or not the muscle has the ability
to produce enough strength to overcome
the effective weight created by the distance
from the body. This phenomena is created
by the fact that the weight is incrementally heavier every inch it is away from
the axis of rotation. The axis of rotation
is the joint, and muscle needs to exert
enough force to keep the weight moving.
In plain weightlifting speak: Even if the
muscle is at the optimal force-producing
angle, if the weight becomes too heavy,
a sticking point is created, and if the
force required to overcome it is not sufcient, you either need to cheat or fail.
Since failure is not an option, cheating is
the best solution.

CHRIS LUND

ANATOMY OF A CHEAT REP

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SAMPLE ARM ROUTINE

WITH CHEAT SETS

EXERCISE

TARGET REPS

CHEAT REPS

SETS

Barbell Curl

10

4 with cheat on last 2 sets

Cable Curl

12

4 with cheat on last set only

Dumbbell Preacher Curl

10

4 with cheat on last 2 sets

Single-arm Alternate
Dumbbell Curl

12

4 with cheat on last set only

Dip (weighted)

10

4 with cheat on last 2 sets

Skull Crusher

12

4 with cheat on last set only

Pushdown

10

4 with cheat on last 2 sets

Dumbbell Extension

12

4 with cheat on last set only

DONT BE A
LAUNCHER
You can always spot the rookie
cheater. He is the one taking
a big rst swing launching
the weight upward, generating so much momentum the
weight powers through the
sticking point. And while this
accomplishes the task of lifting
the heavy weight, it takes the
emphasis off the muscle youre
trying to work. Essentially, the
only part of the rep that may
actually help develop muscle
is the very end, if youre able to
slow it down. Its a fair mistake
for novice lifters to make, but
theres no excuse for the
seasoned veteran who
sloppily throws around the
weight because hes tired. You
have a choice. You could just
stop and not waste time, but an
even better solution is to strip
some weight and crank out a
few more reps. To develop big,
thick, and well-peaked muscles,
dont be a launcher.

The knowing lifter, the one

who wants to get the most
out of his workout, pushes the
limits by struggling hard through
the sticking point to keep the
muscle in question engaged.
Leaning back, twisting, and
pulling the weight closer to your
body while ghting through
the sticking point proves two
things: Youre an animal with a
savage work ethic; and youre
not taking shortcuts that reduce
muscle activity. You want gains?
You need to push yourself
past your comfort zone.
Winners compete, losers quit.
While physiologically the body
wants to stop, mechanically
you can alter your position and
crank out a few more reps. The
genesis of the perfect cheat rep
is emerging.

132

FLEX | NOVEMBER 14

JASON BREEZE

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HOW TO DECIDE WHERE TO PLACE YOUR CHEAT REPS

TRAPS

TRICEPS

BACK

SHOULDERS

Shrug
As youre shrugging up, pull up
slightly like youre curling the
weight. Be careful not to strain
your biceps by curling too much.

Pushdown
Hunch over the top of your arms
to give a little extra body weight
to the push. Do not push hard
and fast and create too much
momentum.

Cable Row
For all cable rows and pulldowns,
shrug your shoulders up, lean
backward while sticking your
chest out, and pull through the
movement.

Lateral Raise
Rather than throw the weight up
by extending your legs and rolling
up on to your toes, slowly bend the
legs and squat down so the weight
continues to stress the deltoids on
the way up.

Extension and Skull Crusher

Whether lying or standing, drop
your elbows, bringing them
closer to your body to shorten
the distance (the arc) the bar or
dumbbell has to travel.

Bentover Row
Bend deeper at the knees, lowering your body toward the weight.
If you stand up to much you will
move the emphasis from the lats
to the traps.

CALVES
Calf Raise
Whether seated or standing,
you can use your upper body
strength to lift up on the pads
slightly alleviating some of load.
This will only help slightly but
can be effective.

Military Press
Lean backward, slowly bringing
the anterior deltoids and upper
bers of the chest into play. This
will keep the weight moving.

QUADS
Leg Extension
Grab the handles tight and lean
forward. During the lift lean
backward into the chair
and pull hard.

HAMSTRINGS
Lying Leg Curl
Raise your hips off the bench and
dorsiex at the ankle so you pull
the weight closer to you.

BICEPS
Any Curl
Pull your elbows back as you curl
upward while slightly leaning
backward to reduce the distance
the barbell or dumbbell is from
the body.

CHEST
Pec Flye and Cable Crossover
Whether standing, seated, or
lying, slowly cave your chest in
and hunch your back by leaning
forward. Then bend your elbows
slightly more than normal to
nish the rep.

CHEAT YOUR WAY TO BIGGER MUSCLES

BY PLANNING YOUR CHEAT REPS AND
EXECUTING THEM WITH THE INTENT
TO BUILD MUSCLE.
136

FLEX | NOVEMBER 14

KEVIN HORTON

Incline Press and

Flat Bench Press
Retract your scapula and arch
your back, raising your chest and
bringing your elbows in. Press
your feet into the ground and
move your whole body upward
and backward to create a superior mechanical advantage. Dont
bounce the weight.

CONGRATULATIONS
PHIL HEATH
4X MR.OLYMPIA

2011

2012

2013

2014

FROM YOUR TEAM

AT GIFTED NUTRITION

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Remember, one of the very

best ways to cheat is to get
a spot. Yeah thats right,
getting someone to you give
you a tiny boost during the
lift is, in a sense, a cheat.
While it is casually disguised
as help, forced reps (the
technical name for getting
help) means that you have
hit your limit and need some
form of cheat to nish your
reps. The benet of grinding
out forced repetitions is
that your form can stay
solid as your partner helps
to maintain a good line of
movement and provides
just the right amount of help
against the load provided
he or she knows how to spot
properly.
When getting a spot, the
same rules apply. If you need
help from Rep 1 the weight
is too heavy. A good spot
keeps the weight moving but
doesnt lift the weight for
you. Being yelled Its all you
while youre doing the lift is
great to push your condence
and help grind out another
rep for sure. My pet peeve is
that the spotter overdoes it.
Dont let the spot become a
crutch, rather it should help
complete the set. In the
end you need to know how
many reps you really got
and how much your spotter
got. If your spotters traps
are growing faster than your
chest is as a result of helping
you on the bench, youre
probably lifting too heavy.

138

FLEX | NOVEMBER 14

CHEAT YOUR WAY

TO BIG GAINS

No doubt you realize the power of a good cheat. No doubt you

understand that how you cheat affects your outcome. You need to cheat
with a cause and cheat properly for success. Cheat your way to bigger
muscles by planning your cheat reps and executing them with the
intent to build muscle, rather than just throwing weight around and
youll surely maximize your time in the weight room. FLEX

COURTESY OF WEIDER HEALTH AND FITNESS

THE
NON-CHEAT
CHEAT

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While taking MaxxTOR I noticed my strength has increased more rapidly than it had ever before. In only
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2014 Nutrition 21, LLC Nitrosigine is a registered trademark of Nutrition 21, LLC U.S. Patents: 5,707,970; 6,156,735; 6,344,444; 6,803,456;
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Nick Trigili wins the

2014 USA Championships

In Las Vegas, the odds are always stacked

against you. There were 121 male bodybuilders in
Q
the 2014 NPC USA Championships on July 2526. Many
of the hopefuls who journeyed to the gamblers oasis in
the Nevada desert were satised to land in the top ve of
one of the seven classes, thus graduating from Fridays
pre-judging to perform their routines at Saturdays nals.
The chance of being one of those 35 was 29%. But for
the guys who came in favored to contend, it was all
about a class victory. That prize earned them the right
to exit the NPC for IFBB Pro League stages. The odds of
becoming one of those lucky seven were just under 6%.
And then there were the very few high-stakes players
who realistically aimed to win it all, going for the jackpot
that would elevate them to the pantheon of USA overall
champs, up there with Phil Heath, Flex Wheeler, Chris
Cormier, and Dennis James. The odds of scooping up all
the chips were less than 1%. Dont bet the house, right?
But that tiny number is misleading, because there was a
clear favorite. Ever since he nished second in the 2012 USA
super-heavy class, Nick Trigili has been a cant-miss pro
prospect. When a triceps injury kept him out of last years
Nationals, it only built anticipation for this years USA.
Still, it wasnt a sure thing. He was pushed in the super
class by Jonathan Ward and for the overall by heavyweight winner Franklin Stinson and middleweight champ
Bryan Balzano. All three displayed sharper conditioning
than the 27-year-old Trigili. But in the end, New Jerseyite
Trigilis classical lines proved too much to overcome. I
was ready for whatever [the judges] threw at me, the
USA champ said afterward. You cant come in here
thinking youre going to win, no matter what the situation is, no matter what people tell you. So I just held my
head high. I treated it like it was war, and I wasnt going
to lose. Only 33 men over 33 years have hit the USA
Championships jackpot. Overcoming great odds, Nick
Trigili is now one of them.
BY

GREG MERRITT
ISAAC HINDS

PHOTOGRAPHS BY

162

FLEX | NOVEMBER 14

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BY

GREG MERRITT

How Alexander Fedorov built a

physique that shocked the
bodybuilding world
Alexander Fedorov
remains a mythic gure. He is best remembered
as the 6'1", 280-pound,
25-year-old behemoth
who stunned the muscle
world by holding his own
in three-man callouts with
Ronnie Coleman and Jay
Cutler at the 2003
Russian Grand Prix. Last
month, we chronicled the
rapid rise and equally swift
slide of Alexander the
Greats pro bodybuilding
career and the elements
that still make his story
so compelling eight years
after he last struck a pose.
This month, as he prepares
to return to competition
in his hometown of St.
Petersburg, Russia, on Nov.
1, we examine how Fedorov
grew so gargantuan
despite toiling in primitive
conditions. These are the
10 training principles that
helped a skinny Russian
kid expand into a legend.

180

FLEX | NOVEMBER 14

KEVIN HORTON

Q

1MODERATE

In September 2003, while

bench-pressing 485, Fedorov
tore his right pec in four places.
Because his chest was severely
diminished during his six pro
contests over the following
three years, the injury had a
monumental impact on his career trajectory. It also affected
his training style. Gone were the
workouts in which he strived to
continuously push up more and
more metal for low reps. When
I started training, I was always
trying to use more weight with
every workout, he stated. I
was obsessed with getting
stronger. Thats all that mattered to me. After the injury,
Ive been using much less
weight and doing more reps.
I almost always try to get 10
reps per set.

Fedorov toiled in a gym created years earlier by his father and his fathers friends in an equipment building in a sprawling St. Petersburg cemetery. Most of his training knowledge he learned
from his self-taught dad and from trial and error. This and Fedorovs meager workout equipment led him to include several unique exercises in his routine. Lets focus on four.

CABLE LEG ADDUCTION

Its rare enough for a male
bodybuilder to do adductions
with a thigh adduction/abduction machine. Lacking access to
such a device, Fedorov, who was
celebrated for his leg size, did these
standing with a low cable attached
to one ankle. Against the resistance,
he pulled that straight leg from
outward to just past parallel with
the standing leg.

182

FLEX | NOVEMBER 14

HAMSTRING RAISE
Fedorov and his Cemetery Crew
may not have invented this, but they
discovered this rarity by themselves.
The ham raise (aka the Superman)
is performed on a back-extension
bench set so only your calves are
touching the pad. Then, while keeping your upper body in line with your
thighs, lift yourself up to a perpendicular position by contracting your
hamstrings.

ONE-ARM LOW-CABLE ROW

When you dont have access to
modern back machines, you have to
create your own exercises to target
all areas of your lats. This is a onearm, bentover row with a D-handle
attached to a low cable. Fedorov
did these sitting on the oor with
one leg bent under him and the
other forward, and he stretched far
forward to target his outer lats.

UNDERHAND
SHOULDER PRESS
By doing overhead presses underhand with a shoulder-width grip,
you place almost all of the focus on
your front delts. By contrast, when
your elbows are out at your sides
for overhand shoulder presses, you
work your anterior delts with your
front delts. Fedorov often did these
with a Smith machine.

KEVIN HORTON (2)

BE UNIQUE

STAY
STRICT
It wasnt sloppy form that

CHRIS LUND

caused his pec tear. He toiled

under the tutelage of his bodybuilder father from his rst workout at age 13. So the younger Fedorov was always instructed how
to perform exercises precisely.
Whether using heavier weights
and lower reps before the injury
or moderate resistance and reps
afterward, strict form has always
been one of his core principles.
I want to make sure I keep the
tension on the targeted muscles,
so I always use proper form,
he said in 2005.

184

FLEX | NOVEMBER 14

If you read Fedorovs training

routine from top to bottom,
you have to go all the way
to the 15th exercise, the
cable rear lateral, to nd one
performed with a machine.
Mechanical exercises were
limited to mostly legs and
back, and even those were
done with only the most basic
machines, such as a hack
squat or a lat pulldown. The
cemetery gym was born in the
dark days of the old Soviet
Union, when St. Petersburg
was still Leningrad. Forget the
latest modern contraptions.
The elder Fedorov felt lucky to
have barbells and dumbbells
and a bench or two. This ethic
carried over to the younger
Fedorovs training even after
the fall of communism, when
he had access to more workout options. He still trained
in the cemetery shed mostly
with dumbbells. I prefer free
weights because of the freer
range of motion, he averred.
They make me work harder.

186

FLEX | NOVEMBER 14

DOUBLE UP

In October 2003, Fedorov nished third behind Coleman and Cutler in the Russian Grand Prix.
The next year, when Cutler didnt compete, Fedorov was second to Coleman in the same contest.
You might not think the Russian phenom, who barely spoke a word of English, and the American
Coleman, 14 years his senior and then in the midst of his eight-year Olympia reign, shared much in
common besides gargantuan size and those close contest placings. However, their training was remarkably similar, from their emphasis on free-weight basics for moderate reps to the ultra-hardcore
gyms where they sweat to their double-split routines. When doing a double split, you train twice
daily. Fedorov double-split three of his four training days (all but the day he trained quads). This
allowed him to emphasize individual body parts by giving each its own workout.

CHRIS LUND; KEVIN HORTON

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FLEX | NOVEMBER 14

During ve of his seven workouts (biceps, hamstrings, back, triceps, and quadriceps),
Fedorov did an exercise that worked his left and right sides separately. To do this, he
even incorporated the aforementioned unique exercises, one-arm low-cable rows and
cable leg adductions. Whenever possible, I want to include an exercise that lets me
fatigue each of my two sides alone, he stated. Your left and right sides are never
exactly the same in terms of strength, so if you include a one-arm or one-leg exercise,
you know you can push each side to failure during those sets.

CHRIS LUND

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194

sets. Each of his three superset combinations was focused on a different deltoid head.
Dumbbell front raises paired with underhand shoulder presses targeted his front delts.
Dumbbell side laterals coupled with medium-grip upright rows worked his medial delts.
Both of these duos had the added benet of pre-exhaustion because he did an isolation
exercise before a compound exercise. Finally, cable rear laterals teamed with bentover
dumbbell rear laterals hit his rear delts.

FLEX | NOVEMBER 14

10 AIM HIGH

At 25, Alexander Fedorov met

and even surpassed his goal when
he held his own with Ronnie
Coleman and Jay Cutler in his pro
debut. But his career appeared
to end disappointingly just three
years later. Now, at 36, he plans to
return to pro competition at the
Fitness House Mens Pro Open
on Nov. 1 in his hometown of
St. Petersburg. After eight years
away from the stage, he will be
pleased to make the posedown.
But hes aiming higher. What
fueled his workouts this year
is the one thing in the IFBB Pro
League that has, so far, eluded
him, the one thing that would redeem a career that started with an
explosion of hype but then zzled.
That one thing? Victory. FLEX

CHRIS LUND; KEVIN HORTON

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198

FLEX | NOVEMBER 14

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FLEX EXPERT
BY BRYAN HAYCOCK, M.S.

The sport (or culture)

of bodybuilding is older
Q
than much of the nutritional
and metabolic science we take
for granted today. For decades,
traditions have been passed
along during small talk between
sets and, perhaps even more
signicantly, through bodybuilding
magazines. In this day and age,
however, with scientic information just a click away, I thought it

206

FLEX | NOVEMBER 14

would be good to address some of

the critical aspects of preparing for
a bodybuilding contestnamely
diet and supplementation, from a
research-based perspective.
A recent paper published in
the Journal of the International
Society of Sports Nutrition did an

excellent job of addressing the

important questions that come
up when preparing a precontest
diet. One of the biggest questions, and the rst that must be
addressed, is how many calories
should be consumed. Obviously,
this is going to depend on your

body size and body composition, but regardless of your size,

the same principles apply. The
rst principle is that the greater
the caloric decit you impose,
the more muscle you will lose.
Aggressive dieting that results
in sudden and dramatic weight
loss can lead to equal amounts
of muscle and fat being lost at
the same time. Keep in mind that
the body can break down muscle

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FLEX EXPERT

tissue ve times faster than it can

build it, so you want to do everything you can to protect all your
hard-earned muscle as you prepare for your contest. Research on
the subject indicates that a rate
of weight loss equaling no more
than 0.51% of bodyweight per
week is going to reduce the loss of
muscle mass. For most bodybuilders, this means no more than
one to two pounds per week.
The second principle is that the
leaner you are, the greater the
percentage of muscle you will
lose as you drop weight. There
is a limit to the amount of energy
your body fat can supply. For
example, it has been estimated
that each pound of body fat can
supply no more than 31 kcals
per day. Thats a maximum of
31 calories, with the assumption

that conditions are perfect for fat

mobilization. In the real world,
things are seldom perfect, so
the reality is it will be a little less
than 31 calories in most cases.
Lets look at an example: If you
have 100 pounds of body fat, like
the folks who compete on those
weight-loss competitions on TV,
your own fat can provide 3,100
kcals per day. That means you
can create a 3,100-calorie daily
decit without really forcing your
body to tap into your muscle mass
for extra calories. If, on the other
hand, you only have 20 pounds
of body fat (e.g., a 200-pound
bodybuilder at 1011% body fat),
your own fat can at best only provide 620 calories per day. So if you
create a caloric decit larger than
620 calories, be it through diet,
exercise, or both, your body must
use protein for fuelit has no
other option. I know some of you
are saying, yeah, but thats all fat
caloriesdoesnt your body also
need some sugar for fuel? Yes, it
does, and well get into that in a
moment, but for now, understand
that the leaner you get, the more
difficult it is to keep from losing
muscle as you diet because there
is a limit to the rate that your body
can release fat for fuel.
The third principle is that the
longer you keep the body in a
caloric decit, the more it will
adapt by slowing the metabolic
rate (i.e., calories required per
pound of body weight). In those
studies that have been done, the
metabolic rate has been shown
to fall as little as 80 calories per
day to as much as 500 calories
per day! This tells us that adjustments will need to be made along
the way to account not only for a
reduction in caloric requirements
due to body-weight loss, but also
because your metabolic rate will

slow, making weight loss slow

down with it.
Of course, not only calories
matter during a dietthe source
of those calories is very important. Protein intake is critical if
your goal is to retain as much
muscle as possible during your
diet. The usual recommendation
of a gram per pound of body
weight may not be enough to
minimize muscle loss. Eating a
gram per pound of body weight
can still lead to as much as onehalf to one pound of muscle loss
every two weeks depending on
the size of the caloric decit
and the level of body fat you
have at the time. A recent review
of results from studies involving
lean weight lifters shows that 1.5
grams of protein per pound of
body weight will likely be required
to reduce muscle loss the closer
you get to the day of the show.
Everybody is in agreement
when it comes to protein recommendations, but when it comes
to carbohydrates, opinions
vary quite a bit. Some say you
cant get really lean without
going ketogenic, while others say
that simply reducing calories is
a better strategy. Regardless of
current fads, if your goal is to keep
as much muscle mass as possible,
keep your carbs as high as you can
while still being able to lose body
fat. I know a lot of guys and gals
who jump right into a low-carb
diet and add cardio all at the
same time. This is the worst thing
you can do if youre trying to
keep your muscle. Add the cardio
rst while keeping carbs where
they are. Then, in a stepwise
fashion, begin to drop your carbs.
Carbohydrates regulate substrate
utilization.
In other words, carbohydrates
are preferentially used as fuel

RESEARCH INDICATES
THAT IF ONE IS ABLE TO KEEP
CARBS AROUND 50% TOTAL
CALORIES, ALONG WITH
ADEQUATE PROTEIN INTAKE,
MUSCLE LOSS CAN BE A
DEQUATELY MINIMIZED.
208

FLEX | NOVEMBER 14

when both carbs and fat are present. The utilization of fat for fuel
will be in proportion to the carb
decit. There is a threshold, however, below which lowering carbs
further does nothing to hasten
fat loss while greatly increasing
muscle loss. So getting fanatical
about avoiding carbs is not only
unnecessary but quickly becomes
detrimental, especially for a
drug-free bodybuilder. Research
indicates that if one is able to
keep carbs at around 50% of total calories, along with adequate
protein intake, muscle loss can be
adequately minimized.
Last but not least, fat. Current
fat-intake recommendations stem
from maximizing testosterone
levels. Compared with insulin and
IGF-1, however, testosterone is not
as potent at preserving muscle
mass for the natural bodybuilder.
Insulin and IGF-1 are related to
total carbohydrate intake. Again,
if the goal is to preserve muscle
mass, reduce fat rst if it means
carbs or protein would be reduced
below ideal ranges. A fat intake of
1520% of total calories would be
appropriate.
To summarize, total calories
should not be cut below the
amount that results in one to
two pounds of weight loss per
week. As you get closer to the
contest date, you will want to
reduce weight loss to one pound
per week to save more muscle.
That should help you plan how
many weeks you need to diet. Protein should range from one to 1.5
grams per pound of body weight.
Carbohydrates should stay as high
as possible, while protein should
be kept in the ideal range and
still allow for one to two pounds
of weight loss per week. Fat can
make up the rest and should fall
between 15-20% total calories.
All of this will give you a starting
point. Careful adherence to your
diet will make adjustments more
effective as necessary.
And last but not least, give
yourself plenty of time to get into
contest shape. Its better to be
contest ready at least two weeks
before the show, then give yourself time to increase your calories
slightly and ll out a little bit.
You will be fuller and have better
control over water retention.

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BY BRYAN HAYCOCK, M.S.

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IFBB PRO LEAGUE

08

NOVEMBER
01

08

FITNESS HOUSE PRO MENS OPEN

BODYBUILDING Saint Petersburg, Russia.
Contact Denis Loginov/Kisseleva Alina,
umka3800@yandex.ru/fhalina@yandex.ru, 011-7911-295-62-85, grand-prix.pro/index/php/ru.
ULTIMATE WARRIORS PRO WOMENS
PHYSIQUE San Diego, CA. Contact Jon Lindsay,
(866) 370-3011, musclecontest.com.
IOWA PRO BIKINI Davenport, IA. Contact Jack
Titone, (314) 686-3828, musclecontest.com.
IRONGAMES PRO MASTERS BIKINI Culver
City, CA. Contact Jon Lindsay, (866) 370-3011,
musclecontest.com
KENTUCKY MUSCLE PRO FIGURE, MENS
PHYSIQUE Louisville, KY. Contact L. Brent Jones,
(502) 387-3808, lbrentjones@kentuckymuscle
.com, kentuckymuscle.com.

14/15 FELICIA ROMERO PRO FIGURE CLASSIC

AND MENS PHYSIQUE Mesa, AZ. Contact
Miles Nuessle, npcmilesproductions.com.
28/29 FERRIGNO LEGACY MENS BODYBUILDING,
BIKINI, AND PHYSIQUE Santa Barbara,
CA. Contact Lou Ferrigno, Jr, (775) 375-5438,
ferrignolegacy.com

NPC NATIONAL
NOVEMBER
21/22 MENS & WOMENS NATIONALS
BODYBUILDING, FIGURE, BIKINI, AND
PHYSIQUE Miami, FL. Contact Steve
Karel/Pam Betz, pambetz@aol.com,
nationalbodybuilding.com.

NPC LOCAL AND REGIONAL

NOVEMBER

02

LAS VEGAS CLASSIC BODYBUILDING,

FITNESS, FIGURE, BIKINI, AND PHYSIQUE*
Las Vegas, NV. Contact Steve Karr,
npclasvegasclassic.com.
MUSIC CITY MUSCLE BODYBUILDING,
FIGURE, BIKINI, AND PHYSIQUE Nashville,
TN. Contact Brandon Curry, (615) 900-3262.
ULTIMATE WARRIORS BODYBUILDING,
FIGURE, BIKINI, AND PHYSIQUE* San
Diego, CA. Contact Jon Lindsay, (310) 796-9181,
musclecontest.com.
JAY CUTLER BALTIMORE CLASSIC
BODYBUILDING, FITNESS, FIGURE, AND
PHYSIQUE* Baltimore, MD. Contact Richard
Siegelman, Remi Bruyninga/Kutz Promotions,
(410) 241-5841.

28/29 FERRIGNO LEGACY BODYBUILDING,

FITNESS, FIGURE, BIKINI, AND PHYSIQUE*
Santa Barbara, CA. Contact Lou Ferrigno Jr.,
(775) 375-5438, ferrignolegacy.com.
29

22

EASTERN USA BODYBUILDING, FITNESS,

FIGURE, BIKINI, AND PHYSIQUE*
New York, NY. Contact Steve Weinberger,
(516) 933-1111, bevfrancis.com.
NORTHWEST FLORIDA FLEX FEST
BODYBUILDING, FIGURE, BIKINI, AND
PHYSIQUE Pensacola, FL. Contact Mauri & Brad
Harrison/Scot Perry, (850) 969-9111.
ROCKY MOUNTAIN BODYBUILDING,
FITNESS, FIGURE, BIKINI, AND PHYSIQUE*
Golden, CO. Contact Jeff Taylor, (303) 282-9999,
coloradonpc.com.
WEST VIRGINIA STATE/MID ATLANTIC
GRAND PRIX BODYBUILDING* Wheeling, WV.
Contact Andy Bartolovich, (304) 280-4925,
abartolovich@yahoo.com.(WV closed to WV
residents only/Mid Atlantic Open to all athletes)
NATURAL MID STATES MUSCLE CLASSIC
XXVII BODYBUILDING, FIGURE, BIKINI, AND
PHYSIQUE* Rockford, IL. Contact Kevin Noble,
(815) 670-8008, kevinthenoble@aol.com,
kevinnoble.com.
PARADISE CUP BODYBUILDING, FIGURE,
BIKINI, AND PHYSIQUE* Honolulu, HI. Contact
Greg Lefcourt, (808) 368-7312,
glefcourtribi@gmail.com, mark@paradisecup.com.

SOUTH FLORIDA BODYBUILDING, FITNESS,

FIGURE, BIKINI, AND PHYSIQUE* Hialeah, FL.
Contact Sergio Pacheco, (305) 301-1314.

DECEMBER
06

NORTH TEXAS FIT EXPO BODYBUILDING,

FITNESS, FIGURE, BIKINI, AND PHYSIQUE
Arlington, TX. Contact Laura & Bob Johnson,
(214) 668-3521.

12/13 EXCALIBUR BODYBUILDING, FIGURE, BIKINI,

AND PHYSIQUE* Culver City, CA. Contact Jon
Lindsay, (310) 796-9181, musclecontest.com.

JANUARY 2015
17

JON LINDSAYS GNC FITNESS CHALLENGE

BODYBUILDING, FIGURE, BIKINI, AND
PHYSIQUE* Culver City, CA. Contact Jon
Lindsay, (310) 796-9181, musclecontest.com.

24

JON LINDSAYS GNC CONQUEST

BODYBUILDING, FIGURE, BIKINI, AND
PHYSIQUE* San Diego, CA. Contact Jon
Lindsay, (310) 796-9181, musclecontest.com.

31

LEGENDS CLASSIC BODYBUILDING,

FIGURE, BIKINI, AND PHYSIQUE* Las
Vegas, NV. Contact Jon Lindsay, (310) 796-9181,
musclecontest.com.
DRE DILLARD CLASSIC BODYBUILDING,
FITNESS, FIGURE, BIKINI, AND PHYSIQUE
Fort Worth, TX. Contact Dre Dillard, (214)
803-5659.

14/15 WESTERN REGIONALS BODYBUILDING,

FITNESS, FIGURE, BIKINI, AND PHYSIQUE*
Mesa, AZ. Contact Miles Nuessle,
(602) 326-3473, npcmilesproductions.com.
15

01

ELITE MUSCLE CLASSIC BODYBUILDING,

FITNESS, FIGURE, BIKINI, AND PHYSIQUE*
Greensboro, NC. Contact Quincy Roberts,
(336) 987-4007, qrelite@gmail.com.
IDAHO CUP BODYBUILDING, FIGURE,
BIKINI, AND PHYSIQUE* Garden City, ID.
Contact Dakota Routh/Xplicit Promotions, LLC,
(208) 440-2360.
IRON GAMES BODYBUILDING, FIGURE,
BIKINI, AND PHYSIQUE* Culver City,
CA. Contact Jon Lindsay, (310) 796-9181,
musclecontest.com.
KENTUCKY MUSCLE BODYBUILDING,
FIGURE, BIKINI, AND PHYSIQUE*
Louisville, KY. Contact L. Brent Jones, (502)
387-3808, lbrentjones@kentuckymuscle.com,
kentuckymuscle.com.
LACKLAND CLASSIC BODYBUILDING,
FITNESS, FIGURE, BIKINI, AND PHYSIQUE
Lackland AFB, TX. Contact Dwayne Reed,
(210) 671-0854. (Universe Qualifier)
MAX MUSCLE MID ATLANTIC & ARMED
FORCES BODYBUILDING* Alexandria, VA.
Contact Corry Matthews, (703) 772-7113.
(VA/D.C. residents only)
NORTHWEST BODYBUILDING, FITNESS,
FIGURE, BIKINI, AND PHYSIQUE* Shelton,
WA. Contact Nic Younis, (360) 400-4000.
OKLAHOMA CITY GRAND PRIX
BODYBUILDING, FITNESS, FIGURE, BIKINI,
AND PHYSIQUE* Midwest City, OK.
Contact Sherry Smith, (405) 414-8425,
biggmama@cox.net.
WESTERN MICHIGAN BODYBUILDING,
FIGURE, BIKINI, AND PHYSIQUE* Kentwood,
MI. Contact Remi Bruyninga, (734) 730-0351.

FEBRUARY
14

GOLD COAST MUSCLE CLASSIC

BODYBUILDING, FIGURE, BIKINI, AND
PHYSIQUE* Culver City, CA. Contact Jon
Lindsay, (310) 796-9181, musclecontest.com.

21

JON LINDSAYS EXTRAVAGANZA

BODYBUILDING, FIGURE, BIKINI, AND
PHYSIQUE* San Diego, CA. Contact Jon
Lindsay, (310) 796-9181, musclecontest.com.

MARCH
14

COMPLETE NUTRITION BODYBUILDING,

FITNESS, FIGURE, BIKINI, AND PHYSIQUE*
Salt Lake City, UT. Contact Steve Schmall, (801)
687-6409.
MUSCLECONTEST.COM BODYBUILDING,
FIGURE, BIKINI, AND PHYSIQUE*
Culver City, CA. Contact Jon Lindsay,
(310) 796-9181, musclecontest.com.

21

SAN DIEGO BODYBUILDING, FIGURE,

BIKINI, AND PHYSIQUE* San Diego,
CA. Contact Jon Lindsay, (310) 796-9181,
musclecontest.com.

* A national qualifier event

Q For additional local event listings, information on entering these contests, and more, go to npcnewsonline.com and ifbbpro.com.
FLEX (ISSN 8750-8915) Vol. 31, No. 10 is published monthly except combined December/January and July/August issues each of which counts as two of twelve in an annual subscription by Weider
Publications, LLC, a division of American Media, Inc., 4 New York Plaza, 4th Fl, New York, NY 10004. Periodical Rates Postage Paid at the New York, NY Post Office and at additional Mailing offices.
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212

FLEX | NOVEMBER 14

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213

READERS MARKET

To advertise in
the Marketplace,
please contact
Talin Boustani:
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818.884.6800

214 FLEX_November 14

READERS MARKET

mrolympia.com

215

MIKE
MATARAZZO

Nov. 8, 1965Aug. 16, 2014

Q to earn his IFBB pro card. Ever since then, Michael Richard Matarazzo rocked the bodybuilding world for the next decade with his

high-voltage personality. Though he never won a pro show, he placed runner-up three times and stood on the Olympia stage seven
times, placing ninth in 1998. Matarazzo had triple-bypass heart surgery in 2004. He suffered a heart attack in 2007, and on Aug. 3,
2014, Matarazzo was in intensive care awaiting a heart transplant. Sadly, he died on Aug. 16. Fans will always remember the Boston
native with the freaky arms and calves and over-the-top stage persona. Stay tuned for more on one of the sports most likable athletes
in a special tribute in our next issue.

216

FLEX | NOVEMBER 14

CHRIS LUND

He came out of nowhere to upset favorite Flex Wheeler at the 1991 NPC USA, winning the heavyweight class and overall honors

ARE YOU READY TO GO PRO?

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