OWN IT
SHAWN 4 MONTHS
RAY TO FIGURE
BODYPOWER.COM/THEUNDERGROUND
10TH - 12TH MAY, 2019 | NEC, BIRMINGHAM, UK
BODYPOWER.COM/THEUNDERGROUND
APRIL 2019
COVER PHOTOGRAPH BY
INSIDE THIS MONTH CHRIS LUND
IN EVERY ISSUE
8
6 NICK ORTON SHAWN
RAY:
E xc
O W N IT
14 CUTLER HAS YOUR BACK lus
with o ive inter vie
Four-times Mr Olympia Jay Cutler shares the ne w
standin of the long
two-a-day back routine that helped him dominate g body est
t o e ve b uilders
the 2000’s r
Olymp grace the
ia stag
why ‘o e
20 FLIPPING PHENOMENAL wning , and
World’s Strongest Man competitor Jon V Williams longev it’ gives
it y
demonstrates how to flip a 400kg beast tyre the sp in
or t
24 THE REBUILD: “TITANIUM PHIL”
What happens when you drop a 160kg atlas stone
onto your leg, shattering it in half, in front of a live
audience? The rebuild of one of the UK’s strongest
men, Phil “Titanium” Roberts
30 RISING STAR
Meet Mohammed Qayum, set to be a future
bodybuilding star
40
PHOTO CREDIT: HARPENDEN STUDIOS
82 WHEY, CAFFEINE & CREATINE KICK START 102 HIGH VOLUME QUADS WITH IFBB PRO
A combination of ingredients put together to give CARLY THORNTON
you the explosive kick start you crave We all want bigger legs, don’t we? Good legs
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84 DO VEGANS NEED CREATINE? no quick fixes. Follow Carly’s guide to great legs
40 BARN DOOR BROOKER FLEX UK investigates the question so many
From inner city kid to barn door width! Grow delts vegans ask
to rival any onlooker
106 THE ULTIMATE WORKOUT PLAYLIST
Give FLEX’s playlist a whirl. Music for “killin it” in
86 STIR THE POT the gym
46 DAMN... NATHAN! What’s healthier? Chilli or beef stew?
Nathan De Asha is making noise...a lot of noise,
108 MUSCLE CONTEST SHOW INTERNATIONAL
about his chances at September’s Mr. Olympia 87 CHEATING CHICKEN The history of Muscle Contest, one of the biggest
Take a break from your diet with this delicious pro shows around that’s now winging its way to
54 4 MONTHS TO FIGURE crispy chicken dish!
The outstanding Gabriela Dezan shares just how Ireland
she excels to get stage ready in four months 88 PICK A PEAR 112 HOT BOD
Put pears on your training plate to fight FLEX’s latest hot and inspirational physique
60 COOL PRODUCTS fatigue and up your levels of fibre and
The latest must-have products to hit the lifter’s phytonutrients
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89 AUSTIN MARKET 102
64 CONFESSIONS OF A BODYBUILDING MOTHER: Fire up these healthy cauliflower tacos, inspired
EMMA GORMLEY
P H O T O C R E D I T: DA N I E L L E BA R K E R
UK EDITION
CHIEF EXECUTIVE OFFICER
Nick Orton
www.flexonline.co.uk
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We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts and letters. Membership on the Editorial Advisory Board does not imply endorsement of any product or
service advertised in this magazine. Views expressed in advertisements and editorials are not necessarily those of FLEX or the Editorial Advisory Board. Reader discretion is advised. Please consult your doctor before beginning any
exercise or diet programme, or when making changes in an existing programme if you have any doubts about your health status.Every care is taken to assure the accuracy of the information in FLEX, but no responsibility can be
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containing the mentioned supplements. FLEX is distributed on an international basis. To the extent permitted by law, Weider Publications, LLC, a subsidiary of American Media, Inc and its affiliates: BodyPower Publishing Ltd,
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The information in FLEX is intended to educate. Do not substitute it for the advice of a qualified health care practitioner.
FROM THE CEO By Nick Orton
the Horns
I learnt and moved on.
At least I tried to do it.
If you believe in yourself
Y
then why not give it a go?
ou can stand around Live in regret and you won’t Why not say that thing,
and talk about all ever fully achieve what you take that action, start that
the things you are capable of…talk is cheap business, make that step…
wanted to do, and and action is seldom. I have take the bull by the horns
you can chat all you like lost count of the number of and go for it!
about the ideas you had, but people who “wanted to get @nickorton22
unless you take action, then into great shape”; who had Nick Orton
you will never know if those “a great business idea”; who CEO BodyPower
things would have worked. “should have said www.bodypower.com
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A
t the tender age of 22, maximum response, then you will keep
Ray stepped on the stage growing and gaining until you reach your
at the 1987 National genetic potential.
Being athletic came naturally for Shawn,
Championships, and with
the youngest of eight who grew up in a
his 196lbs of pure muscle, destroyed
house of football players. He dabbled with
the competition, earning his Pro card
karate, boxing, swimming and wrestling and
and proving his potential to the played the gamut of sport. Growing up in the
world. During 1988-2001, Ray ‘70s, with both parents working, all the kids
participated in as many as 13 played sports to stay fit and busy. Shawn,
Mr Olympias. He would often come the son of a hard-working janitor finally
close to the top of the podium and settled on American football, having played
bagged second place at the 1994 from the age of eight to eighteen. This was
and 1996 Mr O, where he first
where he lost out discovered the weights
to Dorian Yates in “I met my first room. Being a good
bodybuilder in
that infamous era. ball player, he was
encouraged to pack on
Arguably Shawn
was the favourite the form of some size for the
following season.
to win on many
occasions, but he
John Brown. Looking back, this was
He was two
the first exposure into
was unlucky and the world of hench,
never managed
to get hold of the times Shawn tells us, “I met
my first bodybuilder in
famous Sandow Mr Universe the form of John
trophy.
and three-time
Brown. He was two
In an exclusive times Mr Universe and
interview with FLEX
Editor Darren
Mr World.” three-time Mr World.”
As soon as the football
Nicholhurst, Ray season was over,
reveals exactly how different the Shawn was straight back in the gym, and
bodybuilding world is today. soon became John’s training partner.
Bodybuilding is in many ways like a “I wasn’t just lifting weights, I was actually
business. If you understand every aspect of bodybuilding from the start,” he explained.
your business, from the importance of a Remember, this was at a time when there
great product to supplying your customers was no internet and very little access to
with what they want, then it will flourish. information. So, at 17, the eager teen, now
So, the beginner bodybuilder is the same. training with a professional, had
If you know what you need to grow, the unstoppable potential. Six months soon
stimulus and fuel required to train for passed, pounding the iron, Shawn said,
coach had
class. He won Mr California In 1984 when Lee Haney won
and the NPC championships, the Olympia, the impact of his
turning professional. This
rocket ship competitive control of my success sparked a fire in Shawn’s
mind, “Seeing how Haney looked
streak soon landed Shawn
on the pro show stage at pitch time and didn’t scare me off. I knew that
icons like Samir Bannout had
the tender age of 21. He
had now entered the elite
essentially my beaten Haney in ‘83. So, I knew
that it was possible for me
group of athletes that had
achieved this at such a young
career” too,” says Ray.
As a teenager, he felt that this
age like Rich Gaspari. Having was pivotal in his career. He knew
found his passion, focused and gained that the more he put in, the more he would get out.
complete control of every aspect of his life, he Haney went onto win many times, but in 1988,
knew that he was now able to advance precisely Shawn arrived. With Haney winning, the second-place
how he wanted. The realisation set in, “I knew trophy was awarded to, what Shawn thought was
now, that when I played ball, the coach had a very achievable physique, flawlessly presented
control of my pitch time and essentially my career” by 5’8” Rich Gaspari.
says Ray. The situation opened his eyes to see that The cock-shaw Ray knew that competing was
being a bodybuilder gave him an opportunity, and something he could do well. With an abundance
if he pushed his boundaries and took the steps, of confidence after smashing his early competitions
he would walk the path of success and no coach he hit the stage running. There would be no
could stop him. stopping him.
LONGEVITY LESSON
So, out of all the bodybuilders, why is Shawn one of the very few that has managed to stay right at
the forefront of the sport for so long? “After the reign of Dorian, nobody has owned their physique”
exclaims Shawn decidedly; when we asked what he meant, he replied, “When I started, I had nobody
helping me, not even a girlfriend prepping my meals. Nowadays, every athlete has a nutrition and
a training coach, with a manager doing everything else.
“I did everything, I prepped every show, I booked my appearances and ran everything throughout
my entire career. Therefore, I had success, I learnt it, and worked for it,” explains Ray.
Shawn clearly looked at bodybuilding like any hugely successful business. If you know how to
accomplish every small process, then it’s this knowledge that helps to build more significant feats,
like his phenomenal physique. Ray decided to retire at the age of 36. Since his retirement, he has
helped raise over $55,000 for the Children’s Hospital in Orange County, and never stopped being a
key figure in the sport.
One thing that Shawn said to me made a profound impression, “OWN IT.” So, his ultimate advice
is to take control of your own destiny. It’s not easy to be successful in anything, especially body-
building. But, if you prep your meals, learn what you need to improve, ‘OWN THAT PHYSIQUE’ that
you have built alone, then you stand a good chance of never losing. If you master how to build it
once, you can do it again and again. FLEX
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Reverse-grip 3 8–10
Front Pulldown
Hammer 3 8–10
Strength Row
One-arm 3 8–10
Dumbbell Row
Hammer 3 8–10
Strength
Pulldown
T-bar Row 2 8–10
Behind-the- 3 8–10
neck Pulldown
Evening Workout
EXERCISE SETS REPS
Seated 3 8–10
Cable Row
Deadlift 4 8–10
Hyper- 4 10–12
extension
Icarian 3 8–10
Machine Row
JAY CUTLER ON...
Stretching: “Stretching allows
for better blood flow to your
muscle tissue.”
Reverse-grip front
pulldowns (left): “Reverse-
grip front pulldowns really pop
the lats.”
The
Power Clean
“This move builds on the set-up of the pull.
It builds speed” says Williams. “Start with
a very lightweight to focus on form”.
Perfect Tyre
Flip Form
1 THE GRIP: Grab the tyre with your hands
evenly spaced (your elbows should be
just outside your knees) as you would with a
deadlift. In many cases, the tread is uneven
and funky, so the best thing to do is shove
your hands under the tyre. Avoid gripping
higher up because it will make getting the
tyre vertical and flipping it harder later.
• Jon V Williams is sponsored by Vesper Homes and runs three-day VIP strength training trips throughout the year to Reykjavik in his home
country, Iceland. For more information or to book a personal training session with Jon, please visit strengthtrips.com.
P
eople think that it’s he fought to become one of
the gratification of Britain’s strongest men, but
success that forges also one of the most loved.
a professional
athlete but, we’ve all seen
the motivational videos on
Instagram claiming, “What
counts is not how many
times that you get knocked
down, it’s how many times
you can get back up”. The
ability to get back up and
never give in is what makes
an ordinary person an
extraordinary person. Phil
‘Titanium’ Roberts is
WARNING
GRAPHIC IMAGES ON
exactly that. Not only has FOLLOWING PAGES
APRIL 2019 | FLEX 25
After a few great years of competing, Phil
was forced to face his most earth-shattering
battle so far when tragedy struck while
going against the best of the UK’s strongest
men at a Giants Live event.
Get me
out of here,
PIC T U R E S COU RT E SY OF PH I L ROB E RTS
so you can
carry
on with
the show
28 FLEX | APRIL 2019
Why Me? Phil understands a strong mindset will be
As with any profound trauma the greatest crucial to his road to recovery. The first time
healing is required, not from the broken he lifts a significant weight, not knowing if
body, but the inner turmoil of the mind. the bone is strong enough, unsure if it’s
“While I laid in hospital, I was thinking ‘Why going to snap and crumble beneath him will
me?’. But I’m fortunate to have a network of be a true test of character. Phil assures Flex
close friends and family” says Phil. “I know that one thing that is certain, he will not be
that when I drop into a low state of mind, giving up, and he will be back.
they will be there to pick me right back up.” Flex will be checking in on Phil’s
Luckily, not only his loved ones have progress in another article very soon.
shown support. Many old friends and members of the public have come forward
with offerings of help, a true testament to
how beloved Mr Titanium is.
Phil has already been back to his gym for
the first time after the accident. To his
surprise, many fans and members had
come in to show their support, “When I saw
everyone there, it meant so much to me, it
was an emotionally moving moment. I know
that I must return stronger and better for
all my fans. These are why I do what I do.”
PHOTO CREDITS: HARPENDEN STUDIOS
You can wish him well via his social media pages:
Facebook: Phil Titanium Roberts
Instagram: @philtitaniumroberts
Gym: www.titaniumstrengthgym.co.uk
T
he classic look appears
to be the new direction of
bodybuilding, highlighted by
the classic lines and depth
of muscle that Mr O. Shawn Rhoden
brought to the stage with his
momentous overthrowing of seven-
time Olympia champion Phil Heath.
Legends like Shawn Ray and Bob Paris
longed for the day of its return. Now, the new
up-and-coming stars of the future are leading
the way to returning back to the good old days.
Mohammed is a prime example of what’s
to come. He’s all about being heavily muscled
while maintaining a perfect physique. Flex
caught up with Mohammed, to see what
makes him a future fantastic.
For many,
the benefits of
competing far
outweigh the
drawbacks.
3 5
Angelica Nebbia is a former
CAN YOU COMMIT TO A CAN YOU BE HONEST WITH IFBB Pro League figure
SUPERSTRICT NUTRITION PLAN? YOUR DOCTOR? competitor, an NPC judge, the
senior digital editor of
Your nutrition is equally as important as Competitive bodybuilding can be very Muscle & Fitness, and the
every set and rep that you execute. So taxing on your body and immune system. official liaison between M&F
and the IFBB Pro League.
every bite and sip that you take should be Competitors should have a comprehensive
TICKE
ON SA TS
L
NOW! E
WWW.BODYPOWER.COM
10-12TH MAY, NEC, BIRMINGHAM
HOW LONG WILL
YOUR INJURY
TAKE TO HEAL?
T
here you are in the gym, /// BY GILES GYER BSC (HONS) OST,
UNDERSTANDING
Looking down at those overly tight leggings
to make sure they haven’t split is the first
thing, but how can we tell if it may just be a YOUR RECOVERY AND
nasty case of DOMS and when do you need
to seek some professional help?
We’ve all had that leg day from hell where
WHEN TO GET HELP
you feel the world has ended. Just trying to
get into position to go to the toilet after a
serious squat session might have you
screaming, “man down”, “I need a medic”, but
even when you have the world’s worst DOMs
you can relax in the knowledge that you will
be back smashing the weights in a few days’
time once things have calmed down.
But what if that pain lasts longer than a
few days? We are going to look at some of
the most common injuries that can occur in
the gym and look at the time frames around
when they should ideally resolve. Ultimately,
if you are ever in doubt about an injury make
sure you seek medical advice from a trained
professional. Now, slip on some Otomix
boots and lets have a look.
Key Points
“Train through the pain” went out with image a pain-free person between the age of When returning from an injury, “leave
1 foam rolling the IT bands, and parachute
pants. If something hurts it’s your body’s
20-40, 80% will have disc degeneration
which are asymptomatic [1a], so images
5 the ego at the door” remember it’s a
marathon not a sprint when returning from a
way of saying, stop, listen and think, don’t should only be used if really needed to rule setback.
just mask it with pain killers and anti- out serious injury and issues.
inflammatories (NSAIDS) because the Don’t be afraid to get professional help,
key is to look and try and figure out the root
cause of the pain. I see pain as the body 3 There is always a way to train around a
current injury, work smart not hard, and
6 don’t rely on Google and online forums
to try and diagnose the problem, you spend
highlighting that something needs to change, if in doubt don’t be afraid to seek advice and more money a month on protein powder
whether that’s injury, overloading, over- help from a professional. When working and supplements so don’t cheap out, an
training, diet, stress, sleep, emotional issues through an injury you need to be mindful of appointment with a therapist should be seen
etc. Pain is complex but should never be form, loading, volume, frequency and as an investment in yourself and could save
ignored. exercise selection. you from long-term problems.
Don’t be too quick to grab an image, Complete rest is rarely the solution, So, what can go wrong? Injuries range
2 X-Ray or MRI, these will show you what
you look like but not how you feel. The
4 movement is medicine, so remember
the old saying, “if you don’t move it, you
from minor muscle soreness (DOMs) to
severe injury like a ligament tear, and no
current research shows that if you scan or lose it”. matter how eager you are to return to your
Soreness (DOMS)
It can affect any muscle of the body. The
most common sites of strain injuries are
neck, shoulder, upper and lower back, and
DOMS is the muscle pain and stiffness, which is felt within a few hours to days after hamstring muscles [3].
strenuous or unaccustomed physical activity. It is more prevalent among participants
Average recovery time: The healing of a
of strength training – e.g. bodybuilders and elite or novice athletes.
muscle strain depends on the severity of the
DOMS is mostly triggered by activities that has a lot of eccentric contraction such as injury. Grade I or minor muscle strains can
heavy lifting, and it is perfectly normal to feel mild soreness in a muscle after any kind take anywhere between 0 – 2 weeks to heal.
of physical activity. It also means the muscles are becoming stronger and are adapting Grade II muscle strains are of moderate
to the load.
severity. A full recovery from such injuries
Average recovery time: 0-3 days. DOMS usually peaks within the 48-hour mark, but may take up to 3 months. Grade III strains
this timeline may vary from person to person. The first experience of DOMS can be so mean a complete rupture of muscle or
fierce that you may think of avoiding the next workout. The good news is it often wears fascia. The recovery time for these injuries
off when the same exercise is again repeated. After the first bout, the muscle rapidly can range from 4 weeks to 6 months [4].
adapts itself to the unaccustomed activity [1].
Diagnosis: Usually, a detailed medical
Some people, however, feel excessive DOMS due to genetic factors or underlying history and some physical exams are all
health problems. The recovery time may take a little longer for these people. that’s needed to diagnose muscle strains.
However, if your therapist is in doubt,
Treatment: DOMS usually wears off on its own within 72 hours after appearing. additional testing such as imaging the area
Several remedies may help minimise the severity of DOMS. These include low-intensity
maybe performed, but don’t ignore the pain.
activity, gentle soft tissue massage, foam rolling, mobility work and the use of heat are
all good starts. Treatment: This largely depends on the
severity of the muscle strain. If you have a
Low-intensity exercise for 1-2 days is the most effective means to alleviate the pain mild-to-moderate type strain, a complete
and soreness of DOMS. recovery can be achieved with rest, ice,
compression and elevation. Anti-inflamma-
Massage has shown mixed results in clinical studies. The type and timing of massage
technique used influence whether it would work in DOMS [1]. tory medications can also be used to help
relieve the pain [3].
Heat has reported promising results on back muscle DOMS, but more research is If your strain is of the severe type – grade
needed [2]. III, medical treatment is needed. You may
need crutches or a brace to restrict the
Tendon Injuries
Tendons are tightly packed fibrous connec-
tive tissues that connect muscles to bones.
Tendon injury (tendinopathy) usually occur
when it is exposed to an excessive loading
event beyond its limit. Acute tendon rupture
often occurs from a single overloading event
affected muscle activity. In some cases, capacity. However, if ignored, cumulative such as a sudden fall from a height.
surgery may be required to repair the overloading events can also lead to an acute Chronic tendon impairments – e.g.
muscle. ligament tear. tendinitis and tendinosis – are the result of
In grade III muscle strains, physical Ligament sprain is the most common gradual wear and tear or repetitive loading
therapy or rehabilitation exercises can be sport-related injury. Several sites of your events. The most common sites of these
used as adjuncts to help restore flexibility body are more prone to a sprain such as injuries are the heel and elbow joints [8].
and strength. ankle, knee, wrist and thumb [6]. Tendon lacerations can happen from
Recently, a new form of soft tissue Average recovery time: The average time various injuries such as a crash, avulsions or
technique, known as Instrument Assisted it may take to heal a ligament sprain largely bites. The flexor and extensor tendons of the
Soft Tissue Mobilisation (IASTM), has shown depends on the severity and location of hand and fingers are most commonly
promising results. It is reported to speed up the injury. damaged by a cut.
the healing process and improve overall Grade I sprain – a very mild ligament Average recovery time: Tendinitis refers
mobility and function [5]. tear – usually heals within a week. The to inflammation of the tendon. These injuries
Ligament sprain
average recovery time can be anywhere can take anywhere between 3– 7 weeks
between 0 – 3 days. to heal.
A sprain means you have stretched or teared Grade II sprain is the partial ligament tear Tendinosis is the result of many micro
one of your ligaments. It often results from a but more serious and disabling. Depending tears to the tendon due to chronic overuse.
single overloading event that stresses the on the severity, the healing of these injuries These injuries take a longer time to heal,
ligament beyond its maximum load-bearing can take 3 weeks to 6 months. usually 3– 6 months.
Height: 5’ 10”
Weight: 115kg
Hammer Strength
Shoulder Press
4 SETS: 15 REPS,
12 REPS, 10 REPS,
8 REPS
Upright Rows
3 SETS: 12 REPS,
12 REPS, 12 REPS
SIMON SAYS
Seated dumbbell press has
always been a staple of my
shoulder workout. It puts my
shoulders in a less compro-
mising position and reduces
the risk of me developing
shoulder injuries, that I’ve
received in the past using
barbells.
I do lateral raises seated to
prevent me from cheating and
using momentum.
For me, using cables helps
to isolate and keep tension on
my front delts, I feel they are
very effective at doing this.
I use dumbbells when doing
bent over lateral raises, so that
I can use heavier poundage but
not at the cost or sacrifice of
form.
Again, I do machine shrugs
seated to try and isolate my
traps and not use momentum.
I only do two sets of these as
I feel my traps are a strong
body part of mine and I do not
want them to overpower and
throw off the symmetry of my
physique. FLEX
Instagram; @simonbrookerhbg
E-mail; simonbrooker1986@gmail.com
BY J I M S C H M A LTZ
// P H O T O G R A P H S
BY EDGAR ARTIGA
Nathan De Asha:
Hot Takes Served Daily
Here are a few choice quotes from the hottest
IFBB pro on the circuit.
On Phil Heath [Mamdouh “Big Ramy” Elssbiay],
“If you’re a true bodybuilding for example, want to hibernate.
fan, you know he only wins the F*ck that. You’re not showing
back pose. I told him on the who you really are.”
Olympia Instagram, ‘You can’t
have to be confident in yourself—
not arrogant, just confident, and
wear that corset onstage. On Mental
believe in what you can bring to
You’d best be holding that Warfare
baby inside.’ ” “Our sport is not physical—it’s
the stage. It’s a risk that I was
willing to take.” a ‘mind contact’ sport. Arnold
True to form, De Asha didn’t On Personality [Schwarzenegger] used to brain
waste any time after the show “I think that all the guys just f*ck [Lou] Ferrigno, and he’d just
calling out seven-time former need that kick up the ass to come in shit shape. This year at
Mr. Olympia Phil Heath (see realise that people want to see the Olympia, I plan to brain f*ck
sidebar, right). When you’re your personality. Phil and Ramy everyone and bring it to them.”
WILL PHIL
HEATH WIN
NUMBER EIGHT
OR WILL I WIN
NUMBER ONE?
WORKOUT
Romanian
Deadlift
Lower the bar to just past
your knees, no farther.
Dezan ///
PUSH-UPS 3X 4X 12-15
Session B
Session C
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CONTEST DIET
5 meals of white fish or turkey with
asparagus or green salad
1 meal of salmon
MECHANIC’
Facebook Range of Motion Sports Massage Therapy
SCOTT TURNER
A
/// EDITORIAL & PHOTOGRAPHS BY DARREN NICHOLHURST @DAZ_THE_BULL ny athlete will tell you
how frustrating it is
when they have an
injury. Not knowing
how long they are going to be
out of action is the stuff of
nightmares. If there is a way
to maximise recovery, then
you do whatever it takes.
But sometimes proper rest and
a great diet just won’t cut it.
Now, there is a new technique that’s
storming the pro bodybuilding circuit called
I.A.S.T.M. Having seen my pro bodybuilder
friends use this brutal looking form of
treatment. I decided to ask, probably the
UK’s best therapist revolutionising this
innovative technique, Scott Turner.
INGREDIENTS
60g puffed rice cereal
12ml extra virgin coconut oil
35g peanut butter or nut butter of your choice
50g raw honey or pure maple syrup
DIRECTIONS
1. Pre-heat the oven to 200°C
2. Mix all the ingredients together thoroughly in a mixing bowl
3. Pour the puffed rice mixture onto a non-stick baking tray
4. Place in the heated oven for 3 minutes until lightly golden and crunchy
5. Leave to cool, place in a bowl and serve with your choice of milk and topping
Tandoori Chicken,
Pumpkin, Spinach &
Chickpea Curry with
Mint & Coriander
Yoghurt
Ingredients:
Sharwood’s tandoori paste
100g cauliflower
100g chicken breast
60g chickpeas
60g pumpkin
50g mange tout Method:
50g sweet potato l Rub the tandoori paste into the chicken and leave overnight. Vacuum pack the chicken and place in a
40g 0% Greek yogurt water bath at 75°C for 2 hours.
15g spinach l Allow to cool slightly then sear the chicken in a hot pan.
3g fresh mint l Add the chilli, garlic, lime juice, turmeric, cumin, soy sauce, onion and coriander into a blender and blitz
into a paste.
3g turmeric
l Dice the pumpkin and sweet potato into cubes and blanch for 20 mins in boiling water. Drain into a large
2g Tamari soy sauce baking tray and place in the oven to dry.
1.5g fresh coriander l Fry the curry paste in olive oil before adding the pumpkin and sweet potato. Coat well in the paste
1.5g cumin seeds (whole or before adding tomatoes, spinach and chickpeas. Stir well and cook out on a medium heat for 10-15
ground) mins.
1.2g peppers l Add the turmeric to 500ml water, bring to the boil and add cauliflower, blanch for 30-40 mins.
1g olive oil l Place herbs and yoghurt in blender and blitz for 1 minute.
MACROS
Energy(Kcal) 380
Fat 6.1
Carbohydrate 30
Protein 47
Teriyaki Salmon,
Spiced Rice,
Cauliflower Leaf
Kimchi with Stir
Fried Vegetables
Ingredients: l 1g red
l 120g brown onions
wholegrain l 1g capsicum
rice chilli peppers
l 100g salmon l 1g reduced-
l 50g broccoli salt soy
sauce
l 28g reduced salt Method:
cauliflower
l 0.5g apples l Allow one tbsp of marinade for a 100g salmon portion.
l 25g mange
l 0.5g fresh l To make kimchi, slice cauliflower leaves finely, cover with salt and leave for 20 mins, wash leaves
tou
coriander thoroughly and spin in salad spinner.
l 10g white
l 0.5g cumin l Place garlic, ginger, paprika, spring onion, coriander, chilli, fish sauce and apple in blender, blitz into a
cabbage
seeds (whole paste and cover leaves thoroughly with mix. Place mixture in lidded container and leave at room
l 10g red or ground) temperature for 4 days and nights. Place into a large tub (air tight) and store in fridge.
cabbage
l 0.5g honey l Place the ingredients for the curry paste into a blender and blend to a paste.
l 10g carrots
l 0.5g lime l Cook the rice in boiling water until soft (30 mins).
l 5g curly kale juice l Place a stock pot on the stove and fry the paste on a medium heat for 5 mins before adding the rice and
l 1g garlic l Pinch of salt stir well.
pureé
l Slice the carrot, cabbages and kale finely and sear in a hot dry pan for 2-3 mins.
l 1g fresh
l Floret the broccoli and blanch for 40 seconds. Drain and allow to cool on a large baking tray before
ginger
mixing with the mange tout and seared vegetables.
Mushroom Arancini,
Roasted Squash &
Kale in a Tomato &
Basil Sauce
Ingredients: l 8g white
l 100g Arborio cabbage
risotto rice l 8g carrots
l 90g l 5g fresh
vegetable basil
stock l 3.5g garlic Method:
l 65g broccoli pureé l Blitz mushrooms in blender and place in dry pan over a high heat to extract all water content.
l 50g l 2g white l Sweat onions and garlic in olive oil for 5 mins (or until translucent).
butternut wine vinegar l Add Arborio rice, mushrooms, thyme and salt, stir well and cook for 2 mins.
squash l 1.5g olive oil l Ladle over boiling vegetable stock to just below the level of the rice and begin cooking, stirring regularly.
l 40g l 1g lemon
mushrooms l Once stock has evaporated, repeat process until all the stock has reduced and the rice is cooked.
zest Spread the rice onto a large baking tray and allow to cool for 30 mins.
l 26g l 1g orange
tomatoes l Shape the rice into balls of 55g and bake in a 200°C oven for 10 mins.
zest
l 15g onions l Dice and blanch squash in boiling water for 10 mins. Transfer to roasting tray and add olive oil. Roast at
l Fresh thyme 180°C for 20 mins.
l 15g walnuts l Pinch of l Shred kale into a large baking tray and place in oven for 5 mins at 180°C.
l 14g curly white pepper
kale l Shred cabbage and carrot. Mix together with the orange, lemon juice with the olive oil and incorporate
l Pinch of salt into shredded vegetables.
l 8g red
cabbage l Sweat onions and garlic for 5 mins. Add tomatoes and vinegar and simmer for 20 mins. Take off the
heat, add fresh basil and blitz.
l 2g white wine vinegar l Sear the peppers in a hot pan for 5 mins. 30 seconds before taking off the hob, add white wine
vinegar and allow to reduce.
l 1g lime zest
l To make the sauce: sweat the onion for 5 mins on a medium heat and combine with all other
l 1g olive oil ingredients and place in the blender, blitz for 1 minute.
l 0.5g honey l Slice the carrots, cabbages and kale finely and sear in a hot pan for 2-3 mins
l 0.25g garlic pureé l Floret the broccoli and blanch for 4 mins, drain and allow to cook on a large baking tray before mixing
l 0.25g fresh ginger with mange tout and seared vegetables.
MACROS
Fat 24
Carbohydrate 20
Protein 29
l 5g thyme l Sweat cabbage and spring onion for 5 mins in a pan with the olive oil then add to the potato. Mix
together well.
l 13g cabbage
l Shape into 75g patties and bake at 200°C for 10 mins.
l 3g chives
l Peel field mushrooms, sprinkle with thyme and roast at 180°C for 10 mins along with tomatoes.
l 1g spring onions
l Scramble eggs and serve with the smoked salmon, sweet potato patty, mushrooms and tomatoes.
Sweet Potato
Pancakes with
Coconut &
Greek Yoghurt
and a Banana &
Berry Pureé
Ingredients:
60g Alpro Coconut
Original
60g sweet potato
45g Greek yoghurt
35g oat flour
26g banana
20g egg white
18g mixed berries,
frozen
15g vanilla whey
protein
3g baking powder
2g desiccated
coconut
2g honey
2g olive oil
1g cinnamon
Method:
l Take the sweet potato, cook for 20 mins in boiling water and drain.
l Mix together the oat flour, cinnamon, baking powder, then add the eggs,
coconut milk and sweet potato. Combine well.
l Heat a frying pan on a medium heat.
l Allow 3 tbsp of pancake batter per portion. Cook on one side for 3-4 mins
before flipping and repeating the process.
l Add the bananas and berries to a pan, gently bring up the heat and coat until
bananas are soft. Remove from heat, add protein and blitz to a pureé.
W
hy not try this for a no-frills, which they could only maintain for a couple protein, creatine and caffeine before
results guaranteed pre-workout of minutes, this is more comparable to workouts can help you get more reps.
blast? Stack whey protein, weightlifting than it is to a cardio workout. And that can lead to greater muscle
creatine and caffeine before every workout. Therefore, taking a combination of whey growth, and strength. FLEX
These are all components that can be taken
individually pre-training and have been
proven in numerous studies to boost
exertion and performance, including
strength, endurance and work intensity.
Also, well-known, is the muscle building
effects of whey and creatine.
Recent studies show that the three
supplements stacked together as a
pre-workout can boost your results.
The study, formed by researchers at the
University of Oklahoma, had a subject take
the whey, creatine and caffeine combo
before they ran on a treadmill as fast
as they could for as long as they could.
The results of the test reported in the
2010 issue of the Journal of Nutrition was
that when the results were compared, it
appeared that the subjects that drank the
whey, creatine and caffeine cocktail, were
able to run about 10% longer at their
all-out pace.
Since this was running at an all-out pace,
RECOMMENDED
DOSAGE
20 g of a quality whey
isolate,
PHOTO CREDITS: ISTOCK
2.2-5 g of creatine
200-400 mg of caffeine
Within 30 minutes before
workout
I
f your objective is to drop
body fat and/or build
muscle, creatine can help
you to achieve this.
What is Creatine?
Creatine is a peptide molecule that
the human body can use for energy.
Adenosine triphosphate which is its
scientific term (ATP) is the primary
source of energy for cells. ATP comes
from a variety of sources. Some
activities, like strenuous exercise or
lifting weights, can deplete your vegetarians. It was revealed that don’t already have this supplement in
ATP levels. vegetarian subjects who took creatine your armoury then what are you waiting
Creatine is stored in the body and when experienced a greater increase in total for? FLEX
ATP levels become depleted, that’s when creatine, phosphocreatine, lean tissue,
P H O T O C R E D I T S : H A RV E Y G R E E N B E RG / I S T O C K
1 https://www.ncbi.nlm.nih.gov/pubmed/23851411
2 https://www.ncbi.nlm.nih.gov/pubmed/14600563
creatine can kick in. Our bodies make 1g and total work performance compared 3 https://www.ncbi.nlm.nih.gov/pubmed/21118604
a day of creatine naturally. to the non-vegetarians who took 4 https://www.ncbi.nlm.nih.gov/pubmed/10919967
5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/
creatine, indicating vegetarians are 6 https://www.ncbi.nlm.nih.gov/pubmed/14636102
What are the Benefits of Creatine? more responsive to creatine
Creatine monohydrate is a dietary supplementation.(2)
supplement that increases muscle Studies have also shown that people
performance in short-duration, high- with creatine deficiencies are more
intensity resistance exercises(1) and it can responsive to supplementation, seeing
also help you increase your max effort, even greater improvements than
power output, athletic performance, non-deficient individuals.
recovery, and if you are a weight trainer Whether you’re vegan or not, if you
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STIR
THE POT
What’s healthier,
chilli or beef stew?
BY LIZBETH SCORDO
O
ne plus to
wintertime:
414
CALORIES
hunkering down
with some comfort
food. But is chilli or
32g
PROTEIN
stew the supreme bowl
of meaty goodness? 10g
It’s close, but the beans SUGAR
in the chilli give it the edge, WINNER:
says Monica Auslander CHILLI 26g
CARBS
Moreno, R.D., with Miami-
based Essence Nutrition.
“They lend B vitamins and 20gFAT
fiber—specifically prebiotic
fiber to help nourish probiotics
that reside in your gut—which
is filling and helps cholesterol
and blood sugar.” FIGHT CARD
Chilli is also the perfect
vehicle for sneaking in power-
house spices like turmeric,
CHILLI VS. BEEF STEW
black pepper, and ginger, Serving: 1½ cups
along with anti-inflammatory
crushed tomatoes. (Just avoid
sugar-heavy ketchups and 287
CALORIES
tomato sauces.) Moreno also
suggests using bone broth,
which is nutrient-dense and 14 g
PROTEIN
delivers collagen and
glutamine, great for your
connective tissue, muscle,
2g
SUGAR
and joints.
While beef stew isn’t
necessarily bad for you, the
26
CARBS
g
potatoes and carrots it’s
traditionally made with are 15g
more carbohydrate-dense FAT
compared with fibrous
vegetables such as
mushrooms, peppers, and
greens. Either way, Moreno
says to choose a grass-fed
beef. “Cows that eat corn,
grain, and soy produce
nutritionally poorer cuts of
meat. When they’re fed grass,
G E T T Y I M AG E S
HOT FRIED
CHICKEN
OYSTERS
SERVES 5
A PEAR
than the amount in an apple—
which translates to about 22% WITH PEAR
of your recommended daily DIPPERS
value, making them a viable
Put pears on your snack choice. A study in the SERVES 4
training plate to fight Journal of Nutrition and Food 1 cup plain Greek yogurt
Sciences even found that ¼ cup unsalted almond
fruit fatigue and up people who ate more pears butter
your levels of fibre had higher levels of vitamin 1 tbsp pure maple syrup
C, vitamin A, potassium, 1 tsp lemon zest
and phytonutrients. magnesium, and fibre, plus ½ tsp ground allspice
they were 35% less likely to ½ tsp ginger powder
L
BY ADAM BIBLE
be obese. Pinch salt
ooking to be healthier That said, Kadey warns, 4 pears, sliced into wedges
in 2019? Then you may because of their higher sugar
want to consider pears. content, pears should be 1. Combine all ingredients
“They’re a good source consumed in moderation—or except pears in a blender.
of antioxidants, which never, when looking to lean Blend on low, then work your
may aid in recovery,” says out. Other than that, enjoy way up to high speed until
Matthew Kadey, R.D., author pears as a quick snack or mixture is smooth. Chill
of Rocket Fuel: Power- add to oatmeal, protein in fridge, then serve with pear
Packed Food for Sports and shakes, yoghurt, and wedges.
Adventure. “Pears also supply salads.
vitamin C, which helps scrub
THE MACROS
free radicals that cause
T J I T S K E VA N L E E U W E N / G E T T Y I M A G E S
3,000
The number of
varieties of pears
worldwide.
MARKET
Fire up these healthy AUSTINITE
cauliflower tacos, inspired TACOS
by the hippest city SERVES 4
in Texas.
1 head cauliflower, cut into
small florets
1 sweet potato, cut into
1-inch cubes
1 yellow onion, diced
2 tbsp organic virgin
coconut oil, melted
Sea salt and ground black
pepper, to taste
1 (450g) can chickpeas,
drained and rinsed
½ cup barbecue sauce, plus
more for serving
8 organic corn tortillas,
warmed
1 cup coleslaw
½ cup chopped fresh
coriander
Avocado slices
Sliced spring onions
Diced tomatoes
I
F YOU’VE SPENT THE PAST
FEW years following the same
is to get on a push/pull split, which is
defined as performing two workouts
WATSON
body-part split—chest on a week that consist of just pushing AGE: 30
Monday (duh, bro), then back, exercises and another two workouts HEIGHT: 5'7"
shoulders, arms, and legs—we’ve that are made up of only pulling WEIGHT: 96KG
got some news for you: It’s time exercises. TURNED PRO:
2013
to change it up. “You’ll be able to perform higher-
INSTAGRAM:
While Matt Pudvah, C.S.C.S., head quality work, as opposed to doing @zanewatson_ifbb
strength coach at the Manchester six chest moves, so you’ll be able
Athletic Club in Manchester, to go heavier and, in turn, do more
Massachusetts, admits that a typical work overall,” Pudvah says. “Also,
body-part split isn’t a bad approach for a general person, unlike for a
to accumulating the volume high-level bodybuilder, six to eight
necessary to gain muscle, he thinks exercises for each muscle group is
that there’s something to be said for way too much.”
focusing your efforts when it comes You’ll want to be cautious of your
to programming. exercise selection. Since you’ll have
The first suggestion he makes fewer choices overall, you need to
WO R KO U T
PULL DAY
EXERCISE SETS REPS
DEADLIFT 5 5
HAMSTRING CURL 4 10
CHEST- 4 15
SUPPORTED
REAR-DELT FLYE
BEHIND-THE-BACK 4 12
LAT PULLDOWN
HAMMER CURL 3 12
INCLINE 3 12
DUMBBELL CURL
DUMBBELL SHRUG 4 12
WO R KO U T
PUSH DAY
EXERCISE SETS REPS
BACK SQUAT 5 5
GOBLET SQUAT 3 12
OVERHEAD PRESS 5 5
DUMBBELL BENCH 5 5
CHEST-SUPPORTED
PRESS
BEHIND-THE-BACK
REAR-DELT FLYE LAT PULLDOWN INCLINE SKULL 4 12
Lie chest down on a bench set to Place your knees under the pads of CRUSHER
about 75 degrees, holding a dumb- a pulldown machine and grab the
bell in each hand. With a slight bend bar with a wide grip. Brace your core DUMBBELL FLYE 4 12
in your elbows, squeeze your shoul- and pull the bar down and behind LEG PRESS CALF 4 15
der blades together to bring the your head until it’s at your neck. RAISE
weight up.
DUMBBELL FLYE
Hold two dumbbells and lie down on a flat
bench, feet planted firmly, maintaining a
slight arch in your lower back. Press the
weights over your chest and then lower
them by letting your arms come out to your
sides. Then reverse the motion. FLEX
Dear Dr Matt
I have recently started taking a course of
oral Winstrol tablets and have noticed that Dear Dr Matt
one of my nipples has started to swell I have had chronic achilles tendonitis for two years now. Rest, physiotherapy, shockwave
as a consequence. One of my gym buddies treatment and a steroid injection haven’t helped. Where do I go from here?
suggested I start taking an oestrogen Dean, Bodybuilder/ Actor
blocker such as Arimidex every other day.
What should I do? Answer:
Dean, Male Fitness Model There is a growing infantry of celebrity athletes such as Tiger Woods and Rafa Nadal who
have had soft tissue injuries treated successfully with platelet-rich plasma therapy (PRP).
Answer: The process involves the patient having a sample of blood taken, which is then spun
If you start getting side effects from one intensely in a centrifuge, to help extract a super-concentrated sample of blood platelets.
drug you are taking, is it advisable to take The PRP concentrate is then carefully injected into the troublesome ligament/ tendon,
another drug with its own catalogue of side under ultrasound guidance.
effects itself, to counteract the first’s? These platelets then excrete at least seven powerful growth factors and cytokines such
Arimidex can cause very sore joints, as as PDGF, VEGF and EGF.
oestrogen protects them. These growth factors promote healing by cell proliferation, new vessel formation and
Of note, Winstrol is an anabolic steroid collagen/ elastin deposition.
which is of the dihydrotestosterone family In summary, PRP is an effective, safe, evidence-based treatment for chronic tendonitis.
and therefore doesn’t aromatase to an Symptoms generally improve after one to three treatments in succession.
oestrogen derivative. Therefore, you
shouldn’t be having these symptoms in the
first place. I would suggest you may have
P H O T O C R E D I T S : ( T O P) DA R R E N N I C H O L S H U R S T/ I S T O C K
Answer:
Dear Dr Matt Anti-inflammatories such as ibuprofen and
I’ve recently had some blood work done via diclofenac are effective analgesics. However,
the post, in which I took a pinprick sample after an operation, muscle strain, fracture,
and sent it off. I got my results back and or even an athlete attempting to gain
Dear Dr Matt I have an Hb of 18.6 and a haematocrit of muscle, these drugs should be locked up
I’ve spent literally thousands of pounds on 0.56. Confused, what does this mean? in the cupboard.
supplements over the years with minimal Steve, Gym Owner ‘Constructive’ inflammation is vital for
results. Is there anything out there, that will Answer: the healing process to start. A fatty acid
naturally raise my testosterone levels and Firstly, as a scientist and physician, I feel it released from damaged muscle cell
help me achieve my goals? difficult to trust such results that are taken membranes called ‘arachidonic acid’ is the
John, Tattoo Artist from a sample which has been in transit for first stage of this process. If the molecular
several days. pathway of this fatty acid being converted
Answer: I would also ask where the laboratory to PGF2a is inhibited, ‘constructive’
There isn’t a supplement in the world, is that tests the samples and analyses the inflammation is slowed down. In short,
that can substitute hard work, consistency, results. a delay in the healing process.
a balanced diet, adequate recovery and Studies have shown pinprick samples to In summary, avoid all anti-inflammatory
avoiding other vices such as alcohol and be around 10% inaccurate. In short, you get medications and stick to analgesics such
weed. Are you ticking all these boxes? what you pay for. as paracetamol in the first instance. FLEX
Getting back to the question you have Getting back to the question, a Hb
asked, there are a handful of legitimate (haemoglobin) count of 18.6, normal range
testosterone boosters that have a good (13-18g/dl) and a haematocrit of 0.56, Disclaimer: Dr Matt aims to provide up to
evidence base behind them. normal range (0.40-5.20) suggests your date evidence-based advice for aiding sports
I recommend to my clients in clinic, blood is too thick and sticky due to an performance and underlying health. He does
supplementing with the mineral boron, taken increased proportion of red cells to plasma not advocate the use of performance
at a dose of 10mg per day. Boron is a trace concentration. enhancing drugs but advises his athletes on
mineral found in foods such as avocados and If this result is accurate, this puts you at how to keep themselves as safe as possible,
onions in small amounts. risk of hypertension, having a heart attack on choices they freely make.
Supplementing with 10mg of boron a day or stroke.
in one study increased “free” testosterone I would suggest a recheck by a respecta- Visit http://www.evolutionsportslab.co.uk
by 28.3% and reduced oestrogen levels ble doctor, followed by donating a unit of for further information on the services
by 39.5%. blood, if the count is still high. provided.
This effect has been accredited to boron
interfering with sex hormone binding
globulin levels in the blood, effectively
freeing up more bound testosterone.
Give it a go, in conjunction with zinc and
magnesium supplementation.
Dear Dr Matt
I’m really struggling to lose the last bit of
stubborn body fat around my buttock
cheeks, and I’m on stage in 6 weeks’ time.
I have been lucky enough to come across
some Dinitrophenyl (DNP), what kind of dose
should I take?
Martin, Bodybuilder
Answer:
PHOTO CREDITS: ISTOCK
Accommodation
Resistance Explained
Accommodation resistance is an added
force that will increase, or decrease,
incrementally throughout the
concentric portion of a movement,
making the total weight heavier at the
top of the lift, and less at the bottom
(allowing one to gain greater strength
to complete a successful lift).
CLOSE
STANCE LEG
PRESS
10 REPS OF 10 SETS
SLOWLY INCREASE THE WEIGHT
This will progressivly start to get
harder so make sure it’s a weight
that you could perform 15 plus
reps for initally
BULGARIAN SQUAT
3 SETS
ALTERNATE EACH LEG WITH NO REST, ON YOUR LAST SET
PERFORM A DOUBLE DROP SET FOLLOWED BY A 10 SEOCND
HOLD IN THE HOLE
Give this a go and you’ll feel my pain!
Scott
E Travis
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106 FLEX
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former two-time USA Champion and Brian Olympia campaign) qualify for the
Bullman a former seven-time Irish Mr. Olympia in Vegas, but also amateurs
Champion, started discussing the idea of from more than 20 countries competed
promoting a pro contest in Ireland. Ideally a for the opportunity to earn their IFBB Pro
pro 212!! League card!
What better way to expand the sport than
merging the experience of two families that
have more than 70 years combined time
promoting the sport of bodybuilding as
competitors, judges and contest promoters.
It wasn’t until 2017 when a date was set
and the very first IFBB Pro League contest
was brought to Ireland. Not only did
professional bodybuilding arrive in Ireland
and the winner (David Henry- former
VITAL STATS
NAME: Veronika (Ronnie) Deeny
FROM: Cork, Ireland (American/Russian heritage)
AGE: 35
OCCUPATION:
Retail at Lifestyle Sports. Looking to join the Marines
ACHIEVEMENTS: All Irish rugby trails, completing Outward
Bound Course, interview with a local Cork TV show, photoshoot with
Stephen Black & now being in FLEX magazine!
HOBBIES: Gym, reading, watching Marvel/ DC movies
INSTAGRAM: @littlepeanutbutterron