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BODYPOWER PREVIEW!

YOUR GUIDE TO AN UNMISSABLE WEEKEND OF FITNESS

MAY 2018

MASS EXPLOSION GET HUGE WITH IFBB PRO LEAGUE CHAMP ROELLY WINKLAAR

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INSIDE THIS MONTH

MAY 2018

IN EVERY ISSUE 8 NICK ORTON

FEATURES 20 FIRE-BREATHING PECS WITH FLEX LEWIS Forge an iron-plated chest with the Welsh Dragon, 212 Mr. Olympia Flex Lewis.

CO COVER PHOTOGRA O OG APH BY PER BERNAL B

10

ROELLY’S RO ’ MASS M SS RECIPE

Ro oelly lly Winklaar l sharres his step p by y sttep p formula to getting huge!!

30 BODYPOWER- A VISITOR’S GUIDE FLEX magazine’s editor Darren Nicholhurst gives you 5 tips to get the most out of BodyPower’s 10th anniversary expo.

32 BODYPOWERTHE BUILD UP Your guide to the biggest expo in the fitness calendar!

38 THE GIANT Jamie Christian gives the secrets on how he built this mountain of muscle.

Mouth-watering meals, prepped with ease for tasty treats courtesy of St. Albans based restaurant The HIIT Kitchen.

60 BIKINI POSE Posing Pro Emma Hyndman shows how to look your best in a bikini. Also enter a competition to win a one to one with Emma herself.

64 HEALTH AND WELL-BEING WITH IFBB PRO ROSIE RASCAL The ‘Rascal’ IFBB Pro Rosie gives her personal insight on health and well-being, how it helped her and how it could benefit you.

74 RISING STAR Rising star, bodybuilder and male model sensation Charlie Paul has gone from grit to great.

74 AGAINST ALL ODDS IFBB Wheelchair Pro Dan Smith takes FLEX through a session. This is how against all odds he became a champion. A story to motivate any mind.

PHOTO CREDIT: JULES GODFREY

84

84 BRITISH BEEF BAILEY

128 STACKED OFF-SEASON

Check out British Beef Tony Bailey’s diet and training schedule that smashed the stage multiple times.

How Azeez Salu is stacking it on this off-season with the help of nutrition Guru Nathan ‘The Wizard’ Harman.

88 MENTAL TOUGHNESS ‘GETTING INTO THE ZONE’

128

Hypnosis TV and radio Guru Elliott Wald gives Flex an exclusive interview. Elliott teaches you how to get into ‘The Zone’ and unlock your mental strength for unprecedented potential.

94 JACKED JAKAB USAF officer Danny Jakab is seriously ‘JACKED’ and only 22 years old… This is how he does it.

PHIL SMITH-HARPENDEN STUDIOS

48 THE HIIT KITCHEN

100 IN THE WELSH LAIR Another monster has emerged from the Welsh lair ‘Neil Andrews’. From the same town as 212 Mr. O Flex Lewis, this latest genetic freak talks openly on grinding the gains.

108 THE LINES OF LOPES Nelson Lopes has one of the most complete Classic physiques since the days of Frank Zane, and here’s how he got it.

116 6 PACK SUCCESS WITH LEICA GELSEI 6 pack smash, how to get the summer 6 pack. Start right and gain fast, avoid wasting time on exercises that won’t work.

122 JUDGES TOP TIPS TOP TIPS given exclusively to FLEX by the judges themselves. Here’s what they recommend to do in order to compete in their federation.

134 TEMPLE TALKS The Mecca of British bodybuilding Temple Gym explains what HIT training really means and how to get the best from it.

143 THE SHOT A brief look at Vince Taylor with a classic shot taken by Chris Lund.

144 HOT BODZ This month’s Hot Bod Rebecca Hamilton reveals all, showing that muscle is definitely HOT.

OTHER ARTICLES 142 SHOW CONTESTS Competition Calender


CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Pecker

UK EDITION

CHIEF EXECUTIVE OFFICER Nick Orton

www.flexonline.co.uk

CHIEF EXECUTIVE OFFICER Nick Orton EDITORIAL UK MANAGING DIRECTOR Carl Walker e-mail: c.walker@bodypower.com EDITOR-IN-CHIEF Danni Levy e-mail: d.levy@bodypower.com EDITOR Darren Nicholhurst e-mail: d.nicholhurst@bodypower.com

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FINANCE FINANCIAL CONTROLLER Phil Walton e-mail: p.walton@bodypower.com

US EDITION

EVP/GROUP PUBLISHING DIRECTOR Chris Scardino

EDITORIAL

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

CONTRIBUTORS

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

ART

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

PHOTOGRAPHY

Per Bernal; Charles Lowthian; Ian Spanier

PRINT SUBSCRIPTIONS CDS Global email subscriptions@bodypower.com One Year £34.99. Europe £49. Rest of the World £69. To subscribe go to www.flexonline.co.uk/subs or call 01858 438865

CONTRIBUTORS

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MANUFACTURING & PRODUCTION Ann McCaffrey; Marc Melcher

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


FROM THE CEO

By Nick Orton

You can pretty much achieve anything that you want, so long as you are prepared to dedicate yourself to it, be patient and make sacrifices. Most people aren’t really keen on the sacrifice part, and so limit their potential. I was with a guy yesterday who’s a billionaire. He’s a scruffy bugger and you would only know of his wealth by the presence of his security in the shadows. He started with nothing, literally! He’s an amazing story and a shining example of how circumstance hasn’t affected his ability to generate business on a massive scale. Amongst other things, he’s a property developer and created his own luck by teaching himself how to generate finance. He used the skills he learnt to eventually get backing to build a tower block…now he finances others who want to raise funds for tower blocks. I know so many people like this. Mindset is critical to them all…they believe in themselves, and back themselves to achieve their dreams. Anyone can do this.

You’ve got it all, now it’s time to make it count.

W

e’re pretty much all the same, with a few cosmetic differences. But what we end up with varies massively… circumstances are different, and that changes things to an extent,

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FLEX | MAY 2018

and there’s no doubt that some people seem to be lucky without trying. But for most of us we have the same chance as everyone else, we just don’t see it that way. Instead, we tend to make excuses as to why we can’t do more.

As I write today I’m in India on business. I spent the morning with an 85 year old businessman who is one of the sharpest minds and most successful businessmen I know. This guy has done it all. He started with the equivalent of just a couple of £ in the 80’s and ended up owning the world’s biggest gold mines.…he’s self-taught, and even at 85 is motivated to do a deal with me, so that he can show me his skills…it’s an astonishing work ethic which has driven his success. If you want it badly enough, you will find a way. How you use your time is the trick…don’t waste it. Nick Orton CEO BodyPower


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ROELLY’S RECIPE

ROELLY WINKLAAR SHARES HIS STEP-BY-STEP WORKOUT FORMULA FOR GETTING HUGE. BY GREG MERRITT PHOTOGRAPHS BY PER BERNAL

Muscles are on the menu, and Roelly Winklaar is a master chef. At a Mr. Olympia weight of 265 pounds, he has created more lean meat than just about any other human who has ever breathed. His arms and delts, as abundant as beef shanks, are the most ginormous of all time, and the rest of him isn’t far behind. The Beast has a secret recipe for making muscle—lots and lots and lots of it—and he’s sharing it with you.

MAY 2018 | FLEX

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INGREDIENTS QPURPOSE Select and arrange exercise to enhance weaknesses and best exhaust muscles. QINTENSITY Bring the heat to every set. QCONSISTENCY Properly perform actions repeatedly. QSELF-MOTIVATION Block out pain as you grind out the final reps. QDNA The special sauce is great genetics. Without it, you won’t become Beast-like, but you can still maximize mass.

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FLEX | MAY 2018

STEP 1 PRIORITISE If you were contemplating a meal, this would be the “what do I want to eat?” phase or, more to the point, the “what do you need to eat?” phase. Bodybuilding is all about balance. Winklaar knows he can’t simply keep expanding his limbs. No, he needs to bring his chest, back, and abs up to the high standards of his arms, legs, and shoulders. To do this, and to maximize mass, he continues to train his strong points once a week, but he’ll often double up on his weaker areas and hit them with more exercises and sets.

“I’d like them to be up to par with my best body parts, like arms and quads,” he says of his laggards. “A lot of bodybuilders don’t like training their weak areas. Not me. Working on my weaknesses means I’m improving. If you neglect your weaknesses, you’re getting worse. You’re becoming less symmetrical. Symmetry is so important in our sport, especially when you’re standing with the best on the Olympia stage.” Odds are you won’t be on the Orleans Arena stage. Nevertheless, this Olympia contender is serving up vital


advice. Analyse your physique to determine your strengths and weaknesses. Then prioritize your laggards, training them more often or even first in workouts when your energy and intensity are greatest.

STEP 2 SCHEDULE SMARTLY YOU HAVE TO THINK ABOUT HOW WORKING CERTAIN MUSCLE GROUPS WILL AFFECT OTHERS.”

“You have to be smart with how you schedule your training,” says the Curaçaoan colossus, who placed sixth in the last two Mr. Olympias. “You have to think about how working certain muscle groups will affect others.” Try to schedule a rest day before hitting your weakest area. So if Sunday is your off day, and your legs are lagging, schedule an appointment at the squat rack for every Monday. It’s also beneficial to train complementary muscles on the same day or consecutive days, therefore maximizing rest time. For example, Winklaar double splits pre-contest and also hits body parts twice weekly. He’s able to fully recover by working quads (a.m.) and hamstrings (p.m.) on a leg day, followed by chest (a.m.) and shoulders (p.m.) on a push day and then back (a.m.) and biceps (p.m.) on a pull day. (He also hits triceps with biceps.) Then he repeats this. We’re not advising you to journey to the gym a dozen times each week, but Winklaar’s busiest regimen just goes to show: To best foster growth, schedule your training to maximize the recovery time of each body part. MAY 2018 | FLEX

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“A LOT OF BODYBUILDERS DON’T LIKE TRAINING THEIR WEAK AREAS. NOT ME. WORKING ON MY WEAKNESSES MEANS I’M IMPROVING.”

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FLEX | MAY 2018


STEP 3 TEAM UP MACHINES AND FREE WEIGHTS HAVE THEIR PLACE IN YOUR WORKOUTS, AND I DON’T THINK ONE IS BETTER THAN THE OTHER.”

Winklaar rarely trains alone. From his amateur ascendance and neophyte pro years in chilly Amsterdam (coached by Sibil “Grandma” Peeters) to his current pre-contest toil in simmering Kuwait’s Oxygen Gym (under the tutelage of Ahmad Askar), there’s almost always someone behind or beside him to offer advice, encouragement, and helpful hands. Additionally, he usually trains with a partner, whether it’s with his brother, Quincy, a 212 pro, in Curaçao or with fellow Olympia contender Nathan de MAY 2018 | FLEX

15


Asha when in Kuwait. “Bodybuilding is the ultimate individualist sport,” Winklaar says. “But that doesn’t mean you have to train alone. I’ve always found that a trainer and a training partner can help me maintain my form and drive me to be my best. It’s great if you can work out with someone at or near your level, someone who understands what you’re going through and what you need to do, because then you can share in the journey with them. Every workout can become a competition to get more reps than your partner. Nathan is like a brother to me, but I want to beat him in the gym and on the stage, and I know he feels the same about me. We make each other better.”

STEP 4 MIX IT Every recipe requires the right tools. When it comes to maximizing muscles, those tools are heavy and metal. Judging by Winklaar’s enormity, you might think he’s a paradigm of low-tech, hardcore toil. But remember, he spends a lot of time sweating

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FLEX | MAY 2018

I’M NOT LOOKING AT A WATCH OR ANYTHING. BUT I NEVER REST VERY LONG. I’M IN THE GYM TO WORK, SO I KEEP WORKING.”

in Oxygen Gym with the latest and greatest contraptions at his disposal. A combination of free weights and machines built this Goliath, but he will sometimes— especially on chest and back days—do workouts that consist of


“MY GOAL ISN’T TO USE THE HEAVIEST WEIGHT POSSIBLE. I’M NOT A WEIGHTLIFTER. I’M A BODYBUILDER.”

nothing but pulley or lever exercises. For example, you likely won’t find him under a barbell during his chest workout. A typical pec session consists of incline Smith machine presses, Hammer Strength machine flat presses, machine flyes, and

cable crossovers. The only freeweight exercise he might do is a few finishing sets of dumbbell pullovers. “Machines allow you to safely go heavier,” he says. “Machines and free weights have their place in your workouts, and I don’t think one is

better than the other. Free weights give you a freer range of motion, and machines lock that motion into place. Both are good for different reasons.” Similarly, Winklaar will sometimes do barbell squats and sometimes do safety bar squats, MAY 2018 | FLEX

17


because each works his muscles in slightly different ways. There are a lot of tools, and ways to use those tools, in a modern gym. Choose wisely. And avoid the meathead mindset that machines are inherently less effective (or less hardcore) than barbells or dumbbells.

STEP 5 POUND IT OUT On back day, Winklaar is at least as likely to be sitting in the latest row machine as humping up a loaded barbell, but he must be going insanely heavy for six to 10 reps, right? Wrong. Most of his sets are in the higher-than-average 12-to15-rep range. “I’ve done lots of sets with low reps, but I feel the muscles working more at a higher range,” the Beast says. “My goal isn’t to use the heaviest weight possible. I’m not a weightlifter. I’m a bodybuilder. My goal is to build as much muscle as I can. And getting at least 12 reps lets me best stimulate growth. Also, it forces me to go a little lighter, though I still go as heavy as I can, and that’s safer. Always doing low reps will work your tendons and joints more, so even if you avoid a major injury, you’ll probably develop some nagging pains that will limit what you can do. I want to be able to give my all to every workout.”

WHEN I FINISH ONE WORKOUT, I’M ALREADY LOOKING FORWARD TO MY NEXT ONE.”

STEP 6 HEAT IT UP “The closest thing I have to a secret is to give your all to every set,” says Winklaar, the winner of seven IFBB Pro League contests. “Most people think they’re doing that already, but they’re not. Just because you went all the way until you failed to get a rep doesn’t mean you gave your all. What about the first rep? What about the third

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FLEX | MAY 2018


rep and the fourth reps? Give your all to every rep from the first to the last.” Those first reps are not merely precursors for when things get really tough. Do each rep with a focus and purpose, feeling the muscles stretch and contract. Try to make reps harder by slowing them down and tensing instead of making them easier by incorporating momentum, shortening ranges of motion, and softening contractions. Bring the heat to your muscles—on every rep.

STEP 7 KEEP COOKING Once the heat is on, keep it burning. Between sets, Winklaar rests just long enough for his training partner to do his set and then get out of the way. This could be as long as one minute in the off-season to as short as 30 seconds pre-contest. “I don’t hold myself to certain rest periods between sets,” he says. “I’m not looking at a watch or anything. But I never rest very long. I’m in the gym to work, so I keep working. I can rest when I’m done. I like to get a good sweat and a good pump, and I feel like the whole workout is for working from start to finish and not a time for resting and working and resting and working.” With a lesser emphasis on maximum weights and

a greater focus on maximum muscle stimulation, there’s no reason for three-minute rest periods. Keep the heat cranked.

STEP 8 REPEAT For Winklaar, the plotting, the mixing, and the cooking end temporarily with each year’s presentation—the plating of the dish if you will—in mid-September on the Olympia stage, Orleans Arena in Las Vegas. For you, it may temporarily end on a beach or in an Instagram photo or, perhaps, on an NPC

stage. But “temporarily” is the key, because there really is no end. The dish is never really finished. The preparation is perpetual. “I’m always trying to get bigger. I’m always trying to get better,” the Beast says. “When I finish one workout, I’m already looking forward to my next one.” He’ll scheme again. He’ll mix up the ingredients again. Again and again and again, he’ll heat his muscles up and keep the heat on, workout after workout, set after set, rep after rep, always growing. The most important ingredient for success is persistence. MAY 2018 | FLEX

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FIRE-BREATHING

PECS

FORGE AN IRON-PLATED CHEST WITH SEVEN ESSENTIAL TRAINING TENETS FROM THE WELSH DRAGON, REIGNING 212 OLYMPIA CHAMPION FLEX LEWIS. ///

BY MICHAEL BERG, NSCA-C.P.T.

///

PHOTOGRAPHS BY PER BERNAL


STAY FLEXIBLE

“Too many people dillydally around the gym on their phones. They will sit on the same machine for an hour, texting, doing a few reps, then texting more. It’s pathetic. These people are never going to make any changes. For me, when I go to the gym, I’m going to war.” It’s not necessarily easy to sum up the Flex Lewis training philosophy in one thought. Yet that statement from January 2014—delivered in his distinct Welsh brogue during a midnight interview, which a reporter settled for considering the road warrior’s relentless schedule— comes damn close. These days, Lewis is settled into his 10,000-square-foot Florida warehouse, where he has his business offices and a private gym, all without a dilly dallier in sight. But the 5’5” 230-pounder brings the

same fiery intensity to workouts that he did when he was a hungry up-and-comer fighting tooth and nail for a pro card in the British Championships from 2003 to 2007. His principles for maximizing growth, power, and definition also remain steadfast. Here are seven he has used to turn his chest—formerly a weak point—into a body part as formidable as any on a standardbearing physique that has dominated the 212 pro division for six years running. Ready to go to battle?

PECS LIKE FLEX’S EXERCISE

SETS

REPS

Barbell Incline Press

4

10–12

Dumbbell Incline or Flat Bench Flye

4

12–15

Dumbbell Flat Bench Press

4

10–12

Cable Crossover

4

12–15

Low-pulley Cable Crossover

4

12-15

Hammer Strength Incline Press or Machine Incline Press

3

12–15

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FLEX | MAY 2018

Note: Occasionally switch out the Hammer Strength press for dips to failure to end the workout. “Sometimes I’ll finish with dips leaning forward to focus on my chest and not my triceps, and I’ll do two or three sets to failure [30 to 50 reps],” Lewis says. “Other times I’ll finish with a machine press, and I’ll get some forced reps and be sure to get a really slow, strong negative on the last rep of each set. It’s a good way to make sure I’ve gotten everything I can out of the workout.”

“I don’t go into the gym with a set workout or exercises in mind. I’ll mix it up,” Lewis says. That means he may switch out a barbell for a dumbbell press or do a flat instead of an incline movement to lead off—as long as he’s not locking into a rut, doing the same workout in the same order week after week, month after month. But the 34-year-old does tend to do more upper-chestfocused movements overall. “I don’t think you can have too much upper chest, so I’m always working to thicken it up,” he says. Even so, you’ll still want to introduce variety through exercise choices, grips, and angles. If he does two incline presses, for instance, one may be at a 45-degree angle, the next at 25 degrees.


MAY 2018 | FLEX

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Repetitions are the coin of the realm in bodybuilding, but they can be a trap. Meant as a guidepost, they should not be held as hard-and-fast rules. After all, 10 reps, or eight or 12 or 50, is not a magic number that instantly bestows muscular benefit. So, when it comes to your reps, it pays to learn from the masters. “I remember meeting Tom Platz very early in my career,” Lewis says. “He told me he’d go into a set with the same approach every time. He never had a number of reps in his head. He was going for total annihilation, which was when his hands wouldn’t be able to grasp the bar any longer if he was doing arms, or if he was doing legs, his legs would be so fatigued that he’d collapse.”

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FLEX | MAY 2018

While he admits that’s extreme, Lewis sees the merit in the Golden Eagle’s lesson. “It shows that the mind is what limits you, not the muscles,” he says. “I usually do have a number of reps I want to achieve, and I count in my head until I get there. But then if I can do more, I’ll do more.” Sometimes, that means a five- to 10-second pause before continuing or a couple of forced reps if he has a partner along for the ride. “Even when I’m going heavier, I’m always getting at least 10 reps,” he says. “To me, I need to have a good working set of 10—if you get to eight, you know you can force out the next two, or you have a spotter there to get that extra two.”

SHOT ON LOCATION AT EOS FITNESS, L AS VEGAS, NV

IT’S JUST A NUMBER


GROOMING BY K ATE SANDERS

PUSH WITH YOUR PECS

Lewis may be a sultan of symmetry now, but his proportions weren’t always so perfect. In his younger years, he had incredible lower-body development, but areas like his chest lagged behind. Looking back, though, he knows exactly who was at fault. “Part of that was because I was pressing with my shoulders and triceps,” he says. “Chest took a back seat, not because I wasn’t training it but because I was training it wrong. No one really said, ‘Slow yourself down. Concentrate on the squeeze.’ It wasn’t until I had won a coup ple of shows and was back and forth to the States travelling b that I said tto myself, ‘Something isn’t d to learn the essence of the right. I need d scle link.’ ” mind-musc ponse, Lewis took a step back. In respo Well, many y steps back, discarding his ego and reverting to presses with only the 45-pound p O Olympic barbell. He retaught se f the e movement and concentrated himself o on the feel f ling of his pectorals flexing and h g to press the weight up and stretching do down. “Yo ou need to feel the muscles and I’d lose that feeling when working, a I was goin ng too heavy. I’d bench-press 315 ffor reps, but I’d be getting a pump in my y triceps ps and delts. It was more of a p f ng movement.” powerliftin The T e take e-home is this: No matter y l l no matter the years you have your level, tucked und der your lifting belt, it’s never back up to the beginning and too llate to b start over iif your chest training—or that y part, for that matter—is not off any body d l g you delivering y the results you expect. MAY 2018 | FLEX

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SQUEEZE ON CABLE CROSSOVERS

Lewis will do cable crossovers from multiple angles—the low-to-high crossover emphasizes the upper chest, while the traditional high-tolow version accentuates the middle and lower pecs. The key is not to do them with too much weight or explosively, but instead, control your concentric and eccentric contractions against the constant, steady pull of the cable.

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FLEX | MAY 2018

“You never want there to be a point when you lose that contraction,” he says. “Don’t let your arms go too far back at the top. You want to keep all the tension on the pecs. And then at the bottom, squeeze as if you have a quarter between your pecs and you want to make it burst. I’ll hold that for a second or two.” He also incorporates another variation, bending over so that

his upper body is parallel to the ground, repping so that his hands arc toward the floor during each rep. “I’ll sometimes start with traditional cable crossovers, then do a dropset or two at the end—with those last one to two sets, I’ll do the facedown style.” Lewis told FLEX writer Greg Merritt in 2016: “That place nearest the end where most people just want


CHALLENGE YOURSELF “In days of old, people saw me doing these 100-rep sets for my triceps— five cable exercises that I did back-toback for 20 reps each,” Lewis recalls. “I kind of became known for them. I’d do it three or four times, and then go into the rest of my regular triceps workout.” You may not want to replicate that for chest, but the intent certainly has merit. The idea is to consider new, inventive ways to push yourself outside your comfort zone. That could mean a superset or triset warm-up for chest—such as machine presses, dumbbell flyes, and pushups for 20 reps apiece, three or four times

through—or choosing a lighter resistance, something that would elicit failure around 25 to 30 reps if you chose to keep going. Or it could mean combining your whole workout into one giant set, pyramiding up the weight set to set so that you’re failing in most of your sets, with forced reps sprinkled in for good measure. “I feel like I’m a strong bodybuilder,” he has said in the past, “but that is not what I want to do most of the time. I enjoy reps, and I enjoy building the pump.” A high-volume, short-rest, maximum-intensity workout is sure to accomplish that.

the set to end because it’s painful? I like to extend that even further by getting a real slow negative. So you’ll see me sometimes on a cable crossover fighting against the weight one last time as I lower it under strict control and very slowly, and I’m maintaining that tension on the muscles the whole time.”

MAY 2018 | FLEX

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SEE THE BIG PICTURE

Guys can get hung up on how much they bench, or really, about their totals on all their exercises. But this fixation means you’re likely taking your eye off the real game changer. “[A successful chest workout] is more about finding the right way of doing exercises, going at the right pace, feeling the pecs working, and working the angles,” he told FLEX at a

pec-training shoot after his fifth straight 212 Olympia victory in 2016. “Once you get all those things down, it changes your mindset, too. Chest used to be my least favourite body part to train, but now I can’t wait for the next chest workout so I can bring my everything to it and keep improving. That’s the thing about bodybuilding: You never stop getting better. You’re never finished.”

SNAPSHOT JAMES “FLEX” LEWIS Birth Date: Nov. 15, 1983

Residence: Parkland, FL

Height: 5'5"

Career Highlights: 2012–17 212 Olympia, 1st; 2014–17 Korean Grand Prix 212, 1st; 2014 Arnold Classic 212, 1st; 2014 San Marino

Weight: 212 lbs (contest); 230 to 240 lbs (off-season) Birthplace: Swansea, Wales

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Pro 212, 1st; 2012–14 Prague Pro 212, 1st; 2012 British Grand Prix 212, 1st; 2011 British Grand Prix 202, 1st; 2009 Atlantic City Pro 202, 1st; 2008 Europa Super Show 202, 1st;

2007 British Championships, light-heavyweight and overall winner (earned pro card) Social Media: flexlewis.net /flextraordinary .com; Twitter: @Flex_Lewis


FOCUS ON THE MUSCLE

A workout is more than a compendium of sets and reps. You could follow a program to the letter, studiously doing each set and rep specified, and not gain an ounce of benefit from it. Instead, it’s about making sure the target—in this case, the pecs—is amply stimulated. Consider how Lewis approaches another body part, quads, for an example of how you can ramp up your intensity in just three sets. “With lying leg extensions, you can be as sadistic as you want,” Lewis says. “For me, the first set could be to failure at 15 reps, then slip the pin to a heavier weight and do butterfly kicks, moving just an inch or so for 50 reps. The next set, I’ll go for failure at 15 regular reps again, then drop the weight in half and fail again, then drop the weight slightly one more time and go to failure one more time. For the last set, I’ll do maybe 10 conventional reps, then drop the weight in half and do another 10, then drop one more time and go for 10. For those final 10, I may need to use restpause, basically finishing with four powerful singles. After that, I’ll raise the weight to half to threequarters of the stack and do 50 butterflies to finish off.” Similarly, you could attack machine presses or pec deck flyes with a barrage of dropsets and partial reps or do unilateral versions to focus on each pectoral. MAY 2018 | FLEX

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BODYPOWER EXPO-

VISITING BODYPOWER THIS YEAR? UNSURE OF WHAT TO EXPECT? HERE IS MY GUIDE TO ENSURING THAT YOU GET THE MOST FROM YOUR WEEKEND AT THIS SPECIAL 10TH ANNIVERSARY EPIC EVENT. WHAT TO EXPECT Be prepared to experience and be a part of the UK’s number 1 fitness and bodybuilding expo on its 10th year anniversary. You will get to meet some of the biggest names in the bodybuilding world, so be ready for that selfie! Take advantage of the massive discounts available over the weekend on all of your favourite supplement and clothing brands. When you’re feeling hungry after a morning’s cardio walking around, visit the food court food court in partnership with Kettlebell Kitchen and grab a healthy snack while chilling to the buzz of the background beats. This year there is also the EVOLUTION OF BODYBUILDING event. Here you can learn all you need to know about prepping for shows, training and engaging in ‘LIVE’ workouts. All presented to you from the most famous and recognised names in the industry. Bring your training diary and take notes. 30

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1

///

BY DARREN NICHOLHURST

MY TOP 5 TIPS

Plan ahead with everything If you’re into fitness or bodybuilding, you will know it’s all about being prepared. It’s easy to lose the day; the buzz and atmosphere will take over. So, make a checklist of everyone you want to meet. Check the times they’re at the stands or stage to ensure you don’t miss them. Put them in order of time appearance.

2

Beat the queues During peak times try to be the first in the line. Arrive early and don’t forget that some of the athletes will attract large queues, so be

patient and polite to your fellow fans waiting with you.

3

Travel Light Many of the stands give out goodie bags, so travel light and keep those hands free for selfies. There is a vast selection of food and drink available all around the event.


A VISITOR’S GUIDE

4 5

Wear comfortable clothing BodyPower is HUGE…600,000 square feet of fun to be precise. So, make sure you have comfy clothes and footwear. It can also get quite hot inside. You may want to wear the vest or bikini you just bought. Buy a weekend ticket Why not make a weekend of it, that way you won’t miss any of the stars you want to see! VIP and Vegas Platinum ticket options are available via www.bodypower.com Birmingham has great nightlife and is an excellent city, with endless places to visit or relax and enjoy a nice meal. MAY 2018 | FLEX

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T

he UK’s reigning expo leader began its journey in 2009 focused on the bodybuilding market, attracting the likes of Dorian Yates, Jay Cutler and Kai Greene who have remained loyal contributors to the BodyPower brand, year in year out. Despite its diverse audience as BodyPower’s 10th year approaches, organisers stay true to their bodybuilding following by offering one of the most well turned out feature areas, Evolution of Bodybuilding. Here, they chart the history of the sport and feature world class names like Tom Coleman and Josh Maley, giving a huge nod to the hardcore crowd that have been with BodyPower from the outset. Bodybuilding has always been a core element of BodyPower – in fact it’s where the show started in 2009. If you’re an iron addict with a passion for the hardcore side of the fitness industry, then the Evolution of Bodybuilding feature is the perfect destination for you. Showcasing insightful talks that cover the history and transition of bodybuilding as a sport, Evolution of Bodybuilding will look at old school physiques through to modern day, with the very best in hardcore live training sessions, up to date seminars covering hypertrophy, nutrition and motivation. Also featured will be Q&A’s with many of the stars appearing. Founder and CEO, Nick Orton, explains the appeal: “We started BodyPower with a twofold plan. First and foremost, BodyPower

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NO MATTER WHAT TYPE OF VISITOR YOU ARE, IT’S IMPOSSIBLE TO PERUSE THE PACKED BODYPOWER AISLES AND NOT FIND INSPIRATION. is an event that we put on because we want people to be inspired to be fitter and healthier. We want to help people push their boundaries. Secondly, we wanted to show the world just how big the fitness bubble really is by setting record attendances year on year! We’re now set to top 100,000 visitors in 2018, which is testament to the growth and popularity of the industry. There are few places in the world that you can interact with the sheer volume of truly inspiring men and women like you see at BodyPower. These are people who make tremendous sacrifices to finely tune their bodies and push themselves

to the upper limits of what is possible. Their stories are captivating and their advice and knowledge is priceless. That’s the draw of BodyPower. For a relatively small price you can spend 3-days with the biggest names and the biggest brands all together in one place.” For the 10th anniversary of BodyPower we will gather some of the UK’s and world’s top bodybuilders for a whole weekend of top quality entertainment and information. If you’re a hardcore bodybuilding fan, this feature area is not to be missed. Tickets start from £29.95 - book now at www.bodypower.com


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POWERLIFTING NATIONAL CHAMPIONSHIP BodyPower has been the premier bench press and deadlift competition of the year in the UK for the last 3 years. Last year alone saw five World Records set. We have seen almost five times bodyweight deadlifts and three times bodyweight bench presses. Last year, the deadlifts went up to 380kg and on the bench press the biggest lift in the UK ever was achieved, as 355kg was pushed up.

This year the game is upped once more! For the 10 year anniversary of BodyPower, the British Powerlifting Union will bring its National Championships on platform! Twice as much space,

2018

SUPPORTED BY

St Strength th sports t have h been b one off BodyPower’s key attractions since the beginning and among them powerlifting has always featured. ///

300 lifters and an amazing level of competition will make sure this power sport is represented like never before in an expo environment.

What is involved? For the past nine years, bench press and deadlift have been represented at BodyPower but this year the competition will include full powerlifting, with squats thrown into the mix. Each lifter has three

BY EMMA JAMES

attempts on each discipline, scrutinised by 3 impartial referees. The biggest successful attempt of each discipline; squat, bench and deadlift, are then added together to get the lifter’s total result. The exertion for final lifts, as the lifters push to and beyond their limits in their fight for medals, creates a spectacle of power unparalleled.

Who is involved?

P I C T U R E C R E D I T : M AT T T H O M A S

Powerlifters compete in divisions split by gender, age and bodyweight. To get invited to the National Championships, all lifters must have qualified in one of the British Powerlifting Union’s qualifying competitions around the country. The top 3 of each class also get an invite to World Championships, so in the most competed classes the stakes are high. As a special guest, the Body Power and BPU have secured the best pound for pound powerlifter in Europe, Kalle Rasanen from Finland

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Paul Murphy PIC T U R E C R E DI T: B R I T I S H P OW E R L I F T I NG U N ION

Soft-spoken Welshman Paul Murphy has been powerlifting for 30 years. At 49-years old he continues to challenge the younger lifters, using his impeccable technique and competition experience to try to beat them, more often than not succeeding. Paul has all the titles a man can imagine, from World to European titles, but as the big 5-0 approaches he wants to push his all time best lifts up to show everyone that age is only a number.

Emma Ylitalo-James as the guest lifter! This man has amazed the world by breaking records that stood for decades. He squatted an amazing 480kg at only 90kg of bodyweight- more than anyone else in his weight class. The bench press record for him stands at an equally mind boggling 330kg and his deadlifts are beyond the 800lbs (363kg) mark. On Sunday, he will be lifting, with his aims set at a 500kg squat. That will be an unmissable show! The top talent of the UK powerlifting scene this year includes a colourful spectacle of lifters of all sizes, ages and creed. Some of the top competitors in their classes include:

Linda Hicks British, European and BodyPower Champion, this 53-year old graphic designer weighs in at under 67.5kg and can deadlift over 160kg, making her the world record holder in deadlift. She mountain bikes, does martial arts and competes in triathlon, amazing everyone with her ability to maintain such high levels of strength despite all the other activities. This superwoman has competed twice before in BodyPower, winning her class both times.

Power with an unprecedented lift of 377.5kg! No one has bench pressed more but some may be gunning for his title as the show day approaches. Steve also brings on platform a 400kg+ squat and 300kg+ deadlift, so his total is hard to beat.

Jess Pallott 21-year-old medical student Jess is on her way to a doctorate. In her University interviews she can boast that one of her accomplishments includes a Junior European Championship gold medal in the 56kg weight class from 2017, when she travelled all the way to Finland to compete. As one of BPU’s active volunteers, Jess can be also seen working on the table and even gracing the microphone whilst announcing competitions.

The President of the BPU has made it a fixture to climb the platform herself during previous years. Mrs. President is not only a successful psychologist and the head of the federation, her resume also includes World Records in 3 different weight classes and a whopping ten World Championship gold medals, including bench pressing over 200kg in three weight classes, the lightest being the under 75kg class!

Stuart Jamieson Stuart is a Scottish phenomenon and another world record holder. Don’t let his size fool you, as this 60kg man is capable of deadlifting 5 times his own bodyweight and is regarded as the best pound for pound deadlifter ever to hail from the Isles.

www.britishpowerliftingunion.co.uk

BPU AND ABPU BRITISH CHAMPIONSHIPS When? 11th to the 13th May 2018 Where? AT THE BODYPOWER EXPO! Classes and days:

Friday: 11th: BPU & ABPU ALL Men’s Masters, Juniors and Teens. ALL Women, Juniors and Teens (note, not women’s masters)

Saturday 12th: BPU & ABPU ALL Female Open and Masters. ALL Males Open up to and including 82.5kg

Sunday 13th: BPU & ABPU ALL Male Open 90kg and over

Steve ‘Tubby’ McNeil The man who took the all time UK record just 2 months before Body-

Start time 9am all days Weigh in times: 24 hour weigh in for all days: 9am to 11am and 3pm to 4pm

MAY 2018 | FLEX

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This event is organised and hosted by 9x World Strongest Man finalist and 3rd at Britain’s Strongest Man 2018 Terry Hollands and the UK’s Voice Of Strongman Martin Cee. “This year being the 10th anniversary, we decided to make the events super exciting,” says Martin. “BodyPower has a reputation for being a heavy competition and this year is certainly no exception!” Last year saw BodyPower break all records, welcoming the most ever competitors over 3 daysmore than 300 in total! This year promises to be bigger and better.

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FLEX | MAY 2018

Strongman Revolution is tasked with running Bodypower Strongman 2018 for the 4th consecutive year. ///

BY DANNI LEV Y /// PHOTOGR APHS BY DAVID WADE

EVENTS (subject to change)

¾ Log ¾ Car Deadlift ¾ Keg Toss Wheel Barrow/ ¾

Loading Medley

¾ Super Yoke

The events have been carefully picked. Every one is a crowd pleaser! “We have covered just about every category of athlete, from under 63kg women and under 80kg men, to open including masters (over 40) for both men and women,” says Martin. www.facebook.com/ StrongmanRevolution Entries via: www.bodypower.com

We a re acce still athle pting te en acros tries categ s all ories


THE

GIANT JAMIE CHRISTIAN ///

BY DARREN NICHOLHURST

///

PHOTOGRAPHS BY JULES GODFREY

BUILDING A MUSCLE MOUNTAIN


I

t was when he was 10, while stood watching his uncle compete as a bodybuilder, that it all began for JC.

He was in complete awe of the freak-like physiques that stood before him on stage. This young boy knew exactly how he wanted to look. It was at this age he could see the other boys at school changing. “As we started getting into our teen years at school, I noticed the other guy’s bodies starting to change. I wanted abs like them as well. I knew from speaking to my uncle that I needed to start lifting and working out,” recalls JC. Then at 14, like many other teens of that time, he discovered the movie ‘PUMPING IRON’. “I remember watching Pumping Iron with Arnie in it. I used to go into the family conservatory and smash out a session on the weight set that I had in there,” reflects JC. It wasn’t long before his strength was apparently making a difference to his performance at school- he was winning titles like County Champion Shot Putter at only 15 years of age. Even though he

THIS IS HOW JC FUELS HIS MOUNTAIN OF MUSCLE “The main structure of my diet is to consume fats at times when I’m less active. The meal will have 60g protein and 20g fat. And I go super high carbs around workout times, to maximise anabolism and muscle growth,” he says. JC gets his protein from chicken, beef mince, liquid egg whites and whey mainly. Fats are derived from nut butter and carbs from a variety of both conventional and some may say, not so traditional sources. So, around workout times, he will eat a mixture of crumpets, bagels, malt loaf, pretzels, jam, honey, oats and cereals. On rest days his intake is very low, with minimal carbs but high fats, so 6 meals of 60g protein and 30g fats with trace carbs from vegetables. JC finds this helps him maintain insulin sensitivity and keeps his fat storage lower. MEAL 1, 2 AND 3 60g Protein 20g Fat and green vegetables

MEAL 5 Post Workout 75g protein 300g carbs

MEAL 4 PRE-TRAINING 75g Protein 150g Carbs

MEAL 6 60g Protein 100g Carbs

Intra-workout drink with 200g carbs

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FLEX | MAY 2018

DAILY TOTAL MACROS Protein 390 Carbs 750 Fats 60


excelled in sports at school, the desire to become a bodybuilder was still there. “As I became more serious about training, I would pay my gym membership and after a hard session, I would pick up a copy of FLEX, hoping to find an article on

‘Adding 10lb of Shredded Muscle in Secret’,” he laughs. But it was a long time before JC felt that he was ready to compete in a bodybuilding show. “It was 2009 when I did my first show. It was in a local gym, and I didn’t win anything, I didn’t place anywhere. I knew that bodybuilding was an ongoing thing, my uncle

taught me that. Then the following year, I came back and competed in the same show, and I won the whole thing,” he says. Having packed on some 70lb, yes, 70lb of muscle in 6 years, this gave JC the confidence in his physique that he needed. In 2015, he qualified to compete at the UKBFF finals and subsequently became Super Heavyweight British Champion. After this victory, the realisation of needing to focus on his career as a bodybuilder was set in concrete. He then decided to leave his career as a firefighter and concentrate on his gym ‘Ilkeston Gym & Fitness, Derby’ to put all of his attention on training and nutrition. My goal was to become the best competitor that I possibly could,” says JC. “No matter how physically or mentally strong you

WEEKLY TRAINING STRUCTURE €

PULL

€

DAY OFF

€

PUSH

€

PULL

€

DAY OFF

€

PUSH

€

LEGS

€

REPEAT

MUSCLE DENSITY TRAINING PROGRAMME.

MAY 2018 | FLEX

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are, a 20-week prep will drain the life from your mind and body. You simply need to keep pushing and focusing on your goal with the help of a strong team around you. That team and support network is KEY!” Luckily, JC has learned from the best in the industry. “Milos Sarcev taught me a lot about presenting my physique on stage. It’s not what you have. It’s how you present what you have! Also, his views and strategies based on intra-workout supplementation have been extremely useful to me,” he says.

JC’s advice to newcomers “Get a few things right, put the fundamentals of nutrition and hard training on lockdown if you’re a newcomer,” advises JC. “These are the foundations for any great physique! After all, you don’t build a house from the roof down do you?”

Building the drive So, what gives JC so much drive to keep pushing for more significant wins and packing on even more muscle? “It’s my family,” he reveals. “Providing them with a better life with financial stability for my wife and children is the key driver for me. Also constantly challenging myself

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FLEX | MAY 2018

to be better and achieve more.” JC knows that when he competes, it’s the ones around him that suffer. They suffer in the way of neglect. His diet takes every little bit of energy out of his body and mind, and then he hasn’t got the emotional or physical capacity to give friends or family what they need, especially in the final weeks of prep. “EVERYONE suffers,” he confesses. “But I find a way to make a living from my passion, and so I will never really work a day in my life! My advice to others is to ALWAYS invest in yourself and know your selfworth! By doing this myself I know

that once I finish that show, I can be a loving husband and father again. “Never give up, surround yourself with like-minded, positive individuals who want you to succeed. Be ruthless in getting rid of dead wood and people who don’t add value to your life, goals and ambitions.”


JAMIE’S TRAINING PROGRAMME MONDAY- PULL WIDE GRIP PULL DOWN 4 sets Reps 20/15/12/8-10 LOW PULLEY ROWS 2 x rest pause CLOSE GRIP PULL DOWN 2 x triple drop set BARBELL BENT OVER ROW 3 x 10 REAR PEC FLY 4 x 12-15 PREACHER BICEP MACHINE CURL 2 x 6 sets x 6 reps muscle rounds EZ BAR BICEP CURL 1 x muscle round 5x sets x5 reps

TUESDAY- PUSH INCLINE DB 20/15/10/8/15

LATERAL DUMBBELL RAISE 1 ascending triple drop set 10-10-10 1 descending triple drop set 10-10-10

FLAT MACHINE PRESS 2 x rest pause

BARBELL SHRUGS 3 x 20

HIGH INCLINE DUMBBELL FLYES 15/12/triple drop10-10-10

BODYWEIGHT TRICEP DIPS 3 x 20

SHOULDER MACHINE PRESS 2 x rest pause

CLOSE GRIP BENCH PRESS 2 x rest pause 5x5

MAY 2018 | FLEX

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WEDNESDAY - LEGS BARBELL SQUAT 20/15/12/8-10 LEG PRESS 3 x 30 reps HACK SQUAT 2 x rest pause LEG EXTENSIONS 50/40/30/20/10 Ascending weight - descending reps SEATED LEG CURL SUPERSET LYING LEG CURL 3 sets 10 reps on each STIFF LEG SMITH DEADLIFT 3X10

 44

THURSDAY

REST DAY

FLEX | MAY 2018


FRIDAY- PULL (2 pull as a priority to improve)

SATURDAY- GLUTES AND HAMS

HANGING LEG RAISE AND HIGH CABLE CRUNCH

T-BAR ROW 20/15/10/6/15

SMITH HIP THRUST 5 sets x 20

STANDING CALVE RAISE 20/15/10/6x6 muscle round

WIDE ARM PULL DOWN 1 x 30 1 x rest pause 1 x triple drop

LOW CABLE ROPE PULL THROUGHS SUPERSET WITH DUMBBELL GOBLET SQUATS 3 sets 10 each exercise Giant set x 3 rounds 15 reps on each

SEATED 10/15/15/10/triple drop set

MACHINE ROW 2 x muscle round 6x6 DUMBBELL PULLOVER 3 x 10 heavy REVERSE GRIP BENT OVER ROW 3 x 10 STRAIGHT BAR BICEP CURL Muscle round 6 sets x6 reps HAMMER DUMBBELL CURL Muscle round 6 sets x6 reps

SEATED HAM CURL + LYING HAM CURL WALKING LUNGES LONG STRIDE x 30 strides DUMBBELL STIFF LEG DEADLIFTS ABS AND CALVES 3 x per week ABS 5x supersets x10 reps

MAY 2018 | FLEX

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FOOD & SUPPS NUTRITION TIPS TO FUEL TRAINING AND GROWTH

PHOTO BY: HIIT KITCHEN

Once again, Hertfordshire’s premier health restaurant ‘The HIIT Kitchen St. Albans’ gives you the best quick and easily prepared tasty treats to fuel your workouts. Fill your tupperware with the tastiest meals in minutes.

Beetroot steaks with grilled lettuce, poached egg and asparagus PAGES 52 &53

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Grilled rump steak with sweet potato wedges and roasted cauliflower PAGES 54 & 55

FLEX | MAY 2018

Pork tenderloin with roasted peppers and gazpacho sauce PAGES 56 & 57

Salmon with sweet potato fritters PAGES 58 & 59

Chicken stuffed with spinach, celery leaf and sunblush tomato PAGE 60

Breakfast Body Shake, Strawberry Synergy, BodyPower Blueberry Blast, Skinny Strawberry Set PAGE 61


FOOD & SUPPS

THE HIIT KITCHEN

Beetroot steaks with grilled lettuce, poached egg and asparagus Ingredients: 120g beetroot 1 baby gem lettuce 80g asparagus 1 egg 50g butternut squash 10g feta cheese 5g crushed walnuts 1 clove garlic 1 sprig thyme Method: 1. Peel and slice the beetroot into ½ inch rounds. Place the beetroot in a pan with a little oil on a low heat and slowly caramelise until cooked through. Add the thyme and garlic to the pan 5 minutes before removing. 2. Dice the butternut squash into cubes, season with salt and pepper and place in the oven for 10-15 minutes or until cooked through. 3. Blanch the asparagus for 2 minutes in boiling water. 4. Cut the lettuce into quarters and scorch in a hot pan for 5 minutes. 5. Bring a pan of water to a rolling simmer and add a few teaspoons of white wine vinegar. Drop in the egg and poach for 3 minutes. 6. Garnish the beetroot steaks with crumbled feta and crushed walnuts.

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///

BY HIIT KITCHEN

///

PICTURES BY HIIT KITCHEN

243

kcal 12 g f at 16 g c arbs 15 g p rotein

MAY 2018 | FLEX

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FOOD & SUPPS

THE HIIT KITCHEN

kcal 5 69 at 12 g f rbs a c 4 8g in prote 62 g

50

FLEX | MAY 2018


Grilled rump steak with sweet potato wedges and roasted cauliflower Ingredients: 180g rump steak 6 cherry tomatoes 150g sweet potato 100g cauliflower 15g watercress 1 pinch chilli flakes 200ml milk Method: 1. Peel and cut the sweet potato into wedges, drizzle with a little olive oil, season with salt and pepper and roast in an oven at 200 degrees for 15-20 minutes. Add the cherry tomatoes 5

minutes before removing from the oven. Sprinkle the sweet potato with chili flakes once cooked. 2. Chop the cauliflower into florets and reserve the trimming. SautĂŠ the florets in a medium heat pan with a little olive oil until coloured evenly. 3. Place the trimmings of the cauliflower in a pan along with milk to cover. Bring to the boil and cook for 5 minutes. Place in a blender and puree. 4. To cook the steak, place in a hot griddle pan and cook for 5 minutes each side (or to your desired amount). 5. Garnish the steak with the cherry tomatoes and watercress.

MAY 2018 | FLEX

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FOOD & SUPPS

kcal 468 at 11g f arbs c 30g in prote 5 8g

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FLEX | MAY 2018

THE HIIT KITCHEN


Pork tenderloin with roasted peppers and gazpacho sauce Ingredients: 160g pork fillet 100g sweet potato 90g tender stem broccoli 10g apple 60g mixed peppers 50g cherry tomatoes 10g celery 5g garlic 10g red onion 200ml fresh chicken stock Method: 1. To make the gazpacho sauce, place the tomatoes, celery, onion and garlic in a

food processor and puree thoroughly. Pass the sauce through a fine sieve to remove the skins and seeds. 2. Season the pork with salt and pepper and colour in a hot pan with a teaspoon of olive oil before placing in an oven at 180 degrees for 15-20 minutes. Allow to rest for 5 minutes 3. Cook the mixed peppers in a frying pan with a little olive oil until soft. 4. Shape the sweet potato into a disk and place in a pan with the chicken stock. Cook on a low heat until all of the chicken stock has evaporated. 5. Garnish the pork with slices of the fresh apple.

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FOOD & SUPPS

THE HIIT KITCHEN

kcal 4 45 at 2 1g f rbs a c 2 3g in prote 35g

54

FLEX | MAY 2018


Salmon with sweet potato fritters Ingredients: 120g fresh salmon 6 baby courgettes 15g spinach 60g peas 50g grated sweet potato 30g chick peas (pureed in a food processor) 30g grated courgette 10g shredded kale Method: 1. To make the fritters, combine the grated sweet potato, chickpeas, grated courgette and shredded kale. Season the mixture to taste with salt and pepper and mix well. Form the mixture into patties and bake

in an oven at 180 for 15-20 minutes. 2. Place the salmon on a baking tray and season with salt and pepper. Place in the same oven 10 minutes before taking the fritters out. 3. Place a frying pan over a medium heat and add the spinach and peas until the spinach has wilted and the peas are hot. 4. Place a griddle pan over a high heat and slice 4 of the baby courgettes in half length ways and chargrill for 5 minutes each side. 5. Slice the remaining courgettes as thinly as possible and place over the hot salmon to resemble fish scales. The residual heat of the salmon will cook the thin courgettes.

MAY 2018 | FLEX

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FOOD & SUPPS

THE HIIT KITCHEN

kcal 342 fa t 5.3g carbs 25g in prote 4 3g

Chicken stuffed with spinach, celery leaf and sunblush tomato Ingredients: 150g chicken 5g chopped sunblush tomato 15g wilted spinach 100g new potatoes 60g cabbage 70g carrots 75g tender stem broccoli 1 star anise 5g parsley and chives

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Method: 1. Butterfly the chicken breast and place the spinach, celery leaf and chopped sunblush tomato in the centre. Roll into a sausage in cling film before poaching in simmering water for 15 – 20 minutes. Remove and allow to cool slightly before colouring all sides in a hot pan. 2. Place the new potatoes in a pan and cover with water. Bring to the boil and cook for around 10 minutes or until cooked through. Drain and crush with parsley and chives.

3. Place the carrots in a pan, add the star anise and cover with water. Bring to the boil and cook until soft. 4. Slice the cabbage, season with salt and pepper and cook in a pan with a little olive oil over a medium heat until soft. 5. Place the tender stem broccoli in a dry pan over a medium head and cook until the broccoli has started to scorch and soften.


Breakfast Body Shake -

Strawberry Synergy -

Ingredients: 500ml Almond Milk 1x scoop Whey protein powder 2 tsp Oat flakes 1 heaped teaspoon Almond butter 1 tsp Agave nectar Half teaspoon Lucuma powder

Ingredients: 500g Almond Milk 50g 0.5x Medium Bananas 26g 1x large Strawberries 23g 1x scoop Strawberry whey protein powder 15g 1x heaped teaspoon Almond butter

Method: 1. Place all the ingredients into a high-powered blender. 2. Blend on full power using 30 seconds blasts, until smooth and creamy. 3. Add a handful ice for super cold refreshment.

443 kcal 2 1. 5 g fa t 31.9 g carb 26.1g prote in

Method: 1. Place all the ingredients into a high-powered blender. 2. Blend on full power using 30 seconds blasts, until smooth and creamy. 3. Add a handful ice for super cold refreshment.

39 0 kcal 20.1g fa t 23.3 g car b 2 4 .3 g p ro tein

BODYPOWER Blueberry Blast -

Skinny Strawberry Set -

Ingredients: 400ml Almond Milk, unsweetened 60g Blueberries 30g 1x scoop Blueberry whey protein powder 1x tablespoon Almond butter

Ingredients: 5 strawberries 1 scoop of strawberry protein 2 tbsp greek yoghurt 100ml almond milk

385 kcal 21.1g fa t 15 . 4 g car bs 2 8 .9 g p ro tein

Method: 1. Place all the ingredients into a high-powered blender. 2. Blend on full power using 30 seconds blasts, until smooth and creamy. 3. Add a handful ice for super cold refreshment.

Method: 1. Add mixture to a cup/ bowl. 2. Slice 1 strawberry into slices and place on top of desert with mint leaves.

2 61 k cal 8. 2g fa t 22g carbs 27g p rotein MAY 2018 | FLEX

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FLEX | MAY 2018


EMMA HYNDMAN MAY 2018 | FLEX

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THE BIKINI

FRONT POSE IS PROBABLY THE MOST VARIED POSE THERE IS ON STAGE. THE GIRLS REALLY KNOW HOW TO WORK THEIR ANGLES AND IT’S CRUCIAL, AS YOUR FIGURE CAN LOOK SO DIFFERENT DEPENDING ON HOW YOU STRIKE IT. The Pros really work it and bring all of the angles and stage presence to the next level. There is a ‘text book’ way of hitting it, but with most of the female categories the freedom to showcase your own interpretation of the mandatory poses is being encouraged. The more popular competing becomes,

1

9 This shows the standard bikini pose with no twists or pops on it, which is required by some federations. Your check points are, toes slightly turned out and quads rotated to present the quads and leg shape, pelvis tilted back with a lifted midsection to elongate the figure, the lats are flared which makes the waist look smaller and lastly the shoulders popped to give a nice top line. Don’t pose too hard in bikini, just present the shape. Make it look effortless and pretty. In my opinion, this pose works best for an athlete that has good outer quad sweep, a small waist, V-taper and nice full delts.

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2

the more posing and presentation is evolving. This brings me to the bikini front pose and the variations you can try to find your strongest pose. When I’m working with a client, I usually work through the quarter turns and then from this I can identify which poses will showcase the athlete at their best.

3

x Here’s how ‘NOT’ to hit this front pose. Image 1 shows the correct way

9 You can also add a slight lean on to this front pose. This is allowed in all federations and adds a touch more shape and flow to the figure.


4

5

9

6

x

x

Here’s how not to do the booty pop pose. (See image 7 for the correct The next alternative to the front booty pop pose). pose for me is the front twist. This is the most common one that works Make sure you are presenting the present your upper body to the well for most competitors, as it quads by turning your toes out a front which will pull the midsection gives the figure lots of shape and touch, lean into the back hip and in and the waist nice and tight. angles. The key is to twist the hips take a small step back. Keep your Remember not all poses work to the side so we get a side profile of stance shoulder width apart, for everyone, one size does not fit the leg. If you have nice hamstring shape and full glutes it looks great. squeeze the back glute so you can all, trial your poses in the studio By twisting the waist and then see the top of the glute popping and identify what works the best presenting the top line to the judges, through, pull out the lats and for your physique. it makes the waist look smaller. Therefore, it makes the frame look more shapely. The last bikini pose I work with is the bikini booty pop pose. I always get asked how to do this pose and it’s the hardest to master!

COMPETITION TIME

7

For the chance to WIN an extensive Posing Coaching session with me,

DO THE FOLLOWING.

HERE’S HOW TO ENTER

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Tag me in your posing practice selfie next time you post one on Instagram, using @emmahyndman_theposingpro and @flexmagazineuk The WINNER will be announced in my next article of FLEX UK…..

Here is the correct way to do the booty pop pose.

“GOOD LUCK” MAY 2018 | FLEX

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AND WITH

IFBB PRO

ROSIE RASCAL ///

BY ROSIE RASCAL

///

PHOTOGRAPHS BY TTIMAGE

A GUIDE TO FINDING BALANCE, CREATING LASTING AND POSITIVE LIFESTYLE CHANGES, AND BECOMING YOUR ULTIMATE SELF. MAY 2018 | FLEX

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B

eing the UK’s no1 professional women’s physique competitor, a lot of my clients come to me for help to reach their own athletic or stage competition goals. I’ve been competing since 2007 and have won titles in figure, trained figure, bodybuilding and now WPD. I get so much joy out of sharing my knowledge and experience to help other ladies reach their potential. The most popular package I offer is the ‘wellness’ package. This is something that all ladies would benefit from at some stage in their health and fitness journey. So, I thought I would share with you some of the fantastic tips, training and advice that my clients receive. What is the ‘wellness’ package, how does it work and who is it good for? It’s a personalised plan that is designed to work towards the individual’s goals, and to work around other responsibilities and commitments. It’s great for people who are tired of going from one extreme to the next or have entirely lost their joy and passion for all things fitness. An example would be someone that used to compete, decided to take some time away from the pressures of competing, but now finds themselves completely lost without the set structures or goals in place. This person still has that drive and desire to be healthy and to be the best version of themselves, but they’re struggling to find where the balance is. Ask yourself: Do you need to count every single calorie anymore? Weigh yourself daily? Feel guilty for missing a workout? If the answer is no, you have to work on creating a goal-focused plan to enhance every other aspect of your life by figuring out why it’s

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crucial to prioritise health and fitness, even if you’re no longer competing. It’s so important to know your intent before you set out on any task. Is it to be a role model to your kids? To feel confident, relaxed, and in control? Mind over matter It’s just as important to get your mind in the right place to perform well over a period of months as it is right before a workout. In an industry that can sometimes seem like it’s all about the physical and the aesthetic appearance, the mental side of things can often

be pushed to one side. Here’s a little snippet of some of the things my clients will start to work on, it’s incredibly powerful to begin a fitness programme in this way. It can sometimes bring up things people had never even realised until allowing themselves to delve into their unconscious mind. Often, people’s desires can be things like: “I want a nice bum”, or “I just want to be slimmer”, but it’s vital to ask why? What would that give you? What would change? What possibilities would lie ahead if you had that confidence, freedom, energy?


ROSIE’S CHECKLIST

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Please write a list of what you’d like to achieve in 2018 with your health, fitness and competition goals.... really go in depth. Set time frames, big goals. Be precise.

One of the most influential tools we have is our language and self-talk. It can be incredibly limiting or can take our state of mind to an excited, motivated and disciplined place. This is where the mantras come in. As well as being a fitness coach I’m a qualified NLP (neuro-linguistic programming) practitioner. I’m always listening to how my clients are speaking and what words they use to describe themselves. I wonder what would happen if you spent one day paying attention to the language you use. Do you apologise all of the time? Belittle yourself? Call yourself dumb, stupid, unlucky?

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Be aware of this, and your conscious mind will do its best to grant your wishes. If someone asks how you are, do you reply, “not too bad”, or “super, duper, sooooooooo good”? Ask yourself how you want to impact yourself and others, because every word that comes out of your mouth will createa reaction and a behaviour afterwards.

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ANOTHER GREAT TOOL IS YOUR BODY LANGUAGE.

Why is this important to you, and why are you committed? How will it make you feel, look? How could it change your life, confidence, work, relationships, clothes. Ask yourself how things would change if you don’t achieve these dreams? What kind of feelings would you be left with?

4 5 6

What qualities do you need to achieve all your goals? Write a list.

Write down 3 past events for which you used these qualities with great success.

What could stand in your way? Work, tiredness, lack of time, lack of commitment, bad habits? Write them down and also think how you could combat these problems if they arose.

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Please write a list of mantras that you’ll say morning and evening. • I am disciplined • I AM BEAUTIFUL • I CAN • I WILL

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Start conditioning your mind each day with videos, books, podcasts, music, TV, social media, friends or family. Anything that isn’t in line with your goals try and minimise. Start feeding your mind with things that inspire you, keep you focused and excited about health and fitness.

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It’s important you put yourself in the right mindset when the day starts, or before your gym session. Your mindset will give you the mood, then the feelings, then the behaviour which leads to the result you’re looking for.

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Mottio on = Emotio on Emo otio on = Motio on If you want to feel motivated or more energised, try standing up tall, head up, shoulders back, punch a fist in the air. Just moving in a certain way will create a physiological change within your body and mind, putting you in a more positive and non-limiting state of mind to then get things done. Alternatively, change your state first with something like music, an inspirational video, a picture, podcast... music is a massive state changer! How many times has music stimulated an emotional response, leading to a physical change? Tears, smiling, aggression, dancing, flushed skin, tingles on the back of your neck. Choose something that creates the physical response you need to fulfil your task, whether it be relaxation or interval cardio. BODY, MIND, SOUL… The reality is, when we look good, we feel good. It’s important to get moving and to get the body functioning and mobile. You have to pay attention to the body, mind and soul. The next section is perfect for people who’ve fallen out of love with the gym, or who’ve never found any fun in training at all but desperately want to get fitter and improve the way they look. Are you one of those people who can never stick to a plan for more than a few weeks? MY TOP TIPS WOULD BE: • Choose a form of exercise that you enjoy. If you don’t like weights or dread particular classes, to start with

find something that you enjoy. Maybe it’s a dance class. Just because you always did weightlifting/ bodybuilding before, doesn’t mean it’s the only thing you can do. Try something new for a while and then work your way back to the gym sessions when you feel that pull. • See if you can find a training partner who has the same drive to get fit, you can hold each other accountable. • Make sure you set realistic goals. If you know you’ll only get to 2-3 sessions a week, don’t say you’ll train 6 times a week. To begin with, you need to make sure the plan is going to be a guilt-free plan. It’s about getting balance, creating long-lasting lifestyle choices and not feeling any guilt or pressure. Once you build your stamina and passion back, you’ll naturally just want to do more. • Don’t worry if you have lost your mojo. Relax, keep making these small changes each day, and you’ll be back in the zone when you’re ready. You don’t have to be doing 101 things at 100 miles an hour your whole life. Make sure to follow me on social media for training advice and tips, healthy recipes and daily motivation. Please don’t hesitate to message me with any questions or if anything I’ve discussed resonates with you. Website: rosie-rascal.com Instagram: rosie1rascal Facebook: Rosie Rascal YouTube: Rosie Rascal


SAMPLE LOWER BODY WORKOUT

LOWER BODY WORKOUT Warm up with 5 minutes on the bike 2 sets of each 8-10 reps (60 secs rest)

• Hip Thrusts (either with the bar or under the leg extension machine, pad on pelvis) Superset with • Sumo Squat with t-bar • Curtsy Lunges with dumbbells (right then left) 5 minute non-stop circuit (control speed) 1 minute seated Hamstring Curls 1 minute Hamstring Hypers (feet tucked under the lat pulldown machine, using a bar secured in a 10kg plate in front of you for support and leverage) 1-minute Lying Dumbell Hamstring Curls 1-minute Romanian Deadlift 1-minute rest, and repeat (10 mins in total) • 2 x Leg Extensions (21s 7 reps bottom range, 7 reps full range, 7 reps top range of motion) Superset with • Dumbbell Walking Lunges (20 steps) • 2 x 10 Leg Press

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EATING FOR A HEALTHY BODY AND HEALTHY MIND

Our relationship with food can be such a love/hate one. After having a binge eating problem for over seven years, I can fully empathise with people who struggle with discipline around food. My issues arose after the introduction of ‘cheat days’ when I began bodybuilding in 2004. I was able to reprogramme my mind and limit behaviour patterns when I discovered NLP. Wellness not only takes into account the desired aesthetic goals, but also the way we get you there. The food is mainly based on healthy choices, variety. Some people require structure, others require freedom and to step back from an unhealthy amount of control around food. I’m very excited to be launching a new NLP package for people with eating disorders, issues around food, body confidence, low confidence and self-esteem. This will be in the form of 1-1 sessions and also group workshops to give people the tools to move forward from these limiting thought and behaviour patterns SAMPLE DIET Wake 400ml Water, 1 whole lemon squeezed, Stevia drops, 10g glutamine. MEAL 1 ¾4 Egg whites, 1 yolk ½ cup porridge oats (mix in a blender with stevia to sweeten, cook up like a pancake with tsp coconut oil) Add some chopped fruit to your plate

MEAL 2 ¾Protein shake (add some superfoods to make a smoothie) Ginger, fennel, celery, watercress, blueberries, fresh mint 2-4 rice cakes, tbsp almond butter MEAL 3 ¾A portion of white meat or fish (turkey, chicken, bass, cod, tuna) or vegetarian alternative. Add sauce or seasoning for flavour Serving of rice, wholemeal pasta, quinoa or a sweet potato wrap Large mixed salad 2 tbsp Avocado or tsp olive oil MEAL 4 ¾Protein of choice, eggs, salmon, steak, white meat, or

vegetarian alternative 1 medium-sized sweet or white potato (cook into wedges) A large serving of vegetables (rotate veggies each day/week. THERE’S SO MANY TO CHOOSE FROM, GET CREATIVE) MEAL 5 ¾Low-fat yoghurt or quark Add tsp organic cocoa powder and stevia Sprinkle in chopped walnuts or hazelnuts It’s great for some people to have 2-3 options to choose from for each meal, and to add more carbohydrates around a workout. MAY 2018 | FLEX

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CHARLIE HAS SOME OF THE BEST LINES AND CUTS ANY ATHLETE COULD WISH FOR, AND HE’S ONLY 27. ///

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BY DARREN NICHOLHURST

FLEX | MAY 2018

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PHOTOGRAPHS BY JULES GODFREY


MAY 2018 | FLEX

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oming from a sporting background of football, rugby and cricket, he always knew how to push the boundaries to achieve more from his physique- with the help of his dad’s motivation. It seems this youngster has the genetics to go as far as he wishes, especially considering he only really took up serious bodybuilding at the age of 23! It was the 2009 front cover of FLEX magazine that first opened Charlie’s eyes to bodybuilding. “Seeing Jay Cutler come back and win the Mr Olympia was one of my main inspirations for getting into bodybuilding. Jay beat Dexter, and the front cover had Jay ripping the magazine down the middle,” he recalls. “Inspired by the greats, I joined Coliseum Gym, owned by Trevor Chung,” Charlie begins. “I had no clue what I was doing, but I was very keen to grow. Trevor took me under his wing with a strict arm and taught me the ropes of bodybuilding. I was immediately hooked.” Understanding Your Choice Although he first started lifting weights at 16 years of age, Charlie’s passion grew into something far more serious and dedicated. “It wasn’t long before the training became a lifestyle, not just a choice,” he says. “I soon learned

that food is everything. If your diet is not on point, you will not grow. Not knowing what you’re eating and putting in your body is almost like walking over to the bench press and putting a load of weights on with no idea how much you can even lift. “I firmly believe that bodybuilding is a lifestyle choice. If you have what it takes, then give it everything you have before it’s too late and your time has passed. Do what makes YOU happy. “One thing we all learn, is that to be a good athlete in any sport, it’s vital to have a good network of people around you,” Charlie continues. “The people that are meant to be in your life will understand and support you, others that don’t understand will leave your life and are not worth it. Bodybuilding

is more of a mental game than a physical one. I watch motivational videos, stay away from any negative influences and even cut out friends or family if I have to. As much as I don’t like to be, sometimes I’m selfish and focus on me. It is the only way to achieve my goals. Some people won’t understand, but if it’s your passion, then don’t let any job or any individual stand in the way. Don’t shy away from anything you want to do just because someone else might not agree with it.” As an athlete who maintains a healthy family life whilst also being so focused on himself, Charlie admits that bodybuilding is a selfish sport and sometimes the other people in your life can feel neglected. “Make sure you show those


close to you that you appreciate their support at every opportunity you can,” he advises. Charlie is constantly improving and learning how to change his physique. He thoroughly believes that you need to ‘fall in love with the process’ and everything will come together. Using a progressive approach, he takes things slowly with ample research and isn’t afraid to ask his coach to guide and teach him the best way to develop. “Every expert was once a beginner,” he says. “This is something that always sticks in my mind. Knowing this helps me not to be disheartened if I don’t get results as fast as I would like. It is keeping it consistent that will have a significant effect. Don’t be distracted by what anyone else says- just focus on doing what you love.”

CHARLIE’S DIET Charlie told FLEX about his food structures:

TRAINING SCHEDULE TYPICAL SPLIT: CHEST BACK ARMS SHOULDERS LEGS

¾ ¾ ¾ ¾ ¾

Monday Tuesday Wednesday Thursday Friday

Charlie sometimes throws in an extra workout at the weekend on a lagging body part.

CHEST:

> Flat bench – Increasing the weight slowly until 4 rep max. (4-5 sets) > Incline dumbbell or incline hammer press, drop sets (4-5 sets) > Pec fly machine (3-4 sets of 10-15 reps) > Incline cable flies or variation of 15-20 reps (drop sets for 3-4 sets

“My food very much varies depending on what I’m trying to achieve,” he says. “I have at least six whole meals a day with shakes in-between to help gain some easy extra calories. I mainly stick to simple foods that work, such as egg whites, oats, white rice, chicken breast and white fish. The only difference in the off-season is my portion sizes and the number of cheat meals I may eat. The rest must stay the same. Off-season does not mean you can be lazy and eat anything you want!”

BACK:

Wide grip pull ups or wide grip pulldowns (4-5 sets of 10-15 reps increasing the weight with each set) > Close grip pulls to work on thickness (4-5 sets of 6-10 reps increasing the weight and drop setting at the end to burn out) > Bent over dumbbell rows as heavy as possible with good form (3-4 sets of 8-10 reps squeezing at the top) > Rack pulls or deadlifts to finish off (4-5 sets of 6-12 reps increasing the weight until failure)

BICEPS:

> Machine curls (4 x 5 sets of 10-15 reps) > Incline dumbbell curls (3-4 sets of 10 x 12 reps super-set with; hammer curls same reps, same sets) > Standing barbell or E-Z curls (3 sets of 10-12 reps)

TRICEPS: Giant sets:

> Straight or bent bar pull downs15 reps straight into behind the head rope pullovers, straight into lying down E-Z bar skull crushers all 15 reps

SHOULDERS:

> Dumbbell or machine press (3-4 working sets of 6-10 reps) > Dumbbell lateral raises drop setting each set until failure (3-4 sets of 10-15 reps) > Standing military press increasing the weight each set (3-4 sets of 6-10 reps) > Rope pulls for rear delts (4-5 sets of 15-20 reps squeezing and holding each rep)

LEGS: MEAL 1 All of the following blended into a shake: 100g oats 2 scoops of whey protein 1 teaspoon almond butter MEAL 2 250g chicken 40g boil in a bag rice Green veggies or salad

MEAL 3 250g of 5% lean mince beef 40g boil in a bag rice Green veggies or salad MEAL 4 250g chicken 40g boil in a bag rice Green veggies or salad

POST WORKOUT SHAKE 2 scoops of whey protein MEAL 5 2 salmon fillets 1 pack of microwave rice Mixed stir fry veggies.

Always warm the knees up with leg extension drop sets (3-4 sets of 15-20 reps) > Squats, as heavy as possible with good form and as deep as possible (4-5 sets of 4 -10 reps) > Leg press or variation of (3-4 sets of 10-20 reps) > Lunges- bodyweight (3 sets) > Straight leg deadlifts (4-5 sets of 10-15 reps) > Calf raises (4-5 sets of 15-20 reps, squeezing at the top) MAY 2018 | FLEX

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BY DARREN NICHOLHURST PHOTOGRAPHS BY PHIL SMITH, HARPENDEN STUDIOS ///

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HOW I BECAME A CHAMPION Dan Smith

IFBB Pro Bodybuilder MAY 2018 | FLEX

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Having just witnessed the Winter Paralympics, it seemed such a shame there wasn’t a bodybuilding event. There is nobody that can take away the fact that to become a bodybuilder with any disability takes real determination and mental strength. What we seem to forget as non-disabled athletes is that we can rest our limbs that ache from training, allowing them to recover faster. But for athletes like IFBB Wheelchair Pro Dan Smith, it’s a very different situation. If he’s smashed a hardcore week of training and his shoulders, arms and chest are sore and weak, he still has to use those aching muscles simply just to move around. We forget that his arms and shoulders are continuously having to push his wheels around, only to go about his daily life. In last month’s FLEX, we told how Dan suffered a horrific injury which led to paralysis and how he subsequently battled with mental illness. It was the bodybuilding thought process that kept him from giving in. This month we learn how daily life as a wheelchair bodybuilder is significantly more complicated than that of a regular bodybuilder. “I spend my entire time planning and tracking my macros,” says Dan. “For me to maintain my muscle density, I need to consume consistent protein. I use peptide bonded protein shakes alongside my food, as they release a continual supply of amino acids into my bloodstream for faster recovery. “People forget what put me in a wheelchair; I fell from a great height resulting in many broken bones which still cause me enormous pain today. I have to work around those injuries and do the best I can to overcome them.” Dan stays focused on his diet not just for recovery, but also to keep him level mentally. “Training for me is a love and passion,” he says. “But it’s also

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my way to relax and let off steam. Going to the gym is very therapeutic and puts me in a very strong mental state.”

“I firmly believe that for the first six months of training, anyone that goes into a gym, able-bodied or disabled, should be using dumbbells for all exercises ‘ONLY’,” Dan advises. “The reason being that if you have a weaker side, and most people will, using the dumbbells will allow the weaker muscles to start matching the strength of the more dominant side. If you just use machines however, the stabilising muscle doesn’t get used as much, and the more dominant side will take over.”

Dan’s principles of training are to alternate his exercises each week. “I struggle to do the same exercises all the time as it puts the same pressures on injured parts of my body,” he explains. “If I keep doing this, the ligaments and tendons in those areas don’t fully recover. I have to hit that exercise as hard as my body allows me to on that day, and then the following week do a different group of movements, so all of the supporting muscles, ligaments and tendons are as fresh as possible. I also swap exercises around, as I believe this creates a good shock to the muscle and stops it going stagnant, allowing for continual growth.” he says. Dan, like many other athletes, has to listen to his own body. Recovery is extremely important, so this is how his typical week of training looks:

Friday Saturday Sunday

Wake up

MEAL 1

Training Advice

Monday Tuesday Wednesday Thursday

DAN SMITH’S DIET 7:00

Chest Biceps & Triceps REST DAY Shoulders & drop set triceps REST DAY Back & drop set biceps REST DAY

Protein shake Large spoon of Hemp Oil Cranberry tablet Vit D

8:00 MEAL 2 50g Oats with cinnamon Digestive enzyme Omega capsule CLA capsule Joint formula Liv52

9:30 Banana Pre-workout Bcaa’s Hydrolyzed Collagen Glutamine Creatine HMB

10:30 Gym Intra workout Bcaa’s Glutamine Hydrolyzed Collagen

12:30 Post workout shake Whey isolate Carbs Creatine HMB CLA capsule Vit C

14:00 MEAL 3 Chicken/white fish Broccoli 125g basmati rice Large spoon hemp oil Multi vitamins Cranberry tablet

16:00 MEAL 4 Protein shake 5-a-day+V super greens Omega capsule Joint formula

18:00 MEAL 5 10oz rump steak Broccoli 125g rice Digestive enzyme Liv52 CLA capsule

20:00 MEAL 6 300g cottage cheese 4 rice cakes

22:00 MEAL 7 Protein shake (slow release) Casein

22:30 SLEEP

Not being very active, I use shakes and whole foods in off-season with digestive enzymes to aid digestion otherwise I suffer bloating.


CHEST Before the massive weights are used in his chest routine, Dan performs extensive warm ups. This ensures that all his ligaments, tendons and joints are warm. It is essential to not to cause injury to areas of the body that are being used continuously in his everyday life. PHOTO CREDIT: FIVOS AVERKIOU

PEC DEC WARM UP 1st set | 30 reps 2nd set | 20 reps

PULLOVER MACHINE 3x 15 reps for a warm-up set (this is to ensure the rotator cuff is warm and mobile)

INCLINE CHEST MACHINE PRESS (SEATED) 20 rep warm up 3x working sets | 10-12 reps

INDEPENDENT FLAT HAMMER PRESS (FLAT) 20 rep warm up 3x working sets | 10-12 reps

CABLE FLYES (40-DEGREE INCLINE) 3x working sets | 15-20 reps

MAY 2018 | FLEX

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BICEP & TRICEPS Due to elbow surgery, Dan starts with triceps. He ensures the arms are warmed up as much as possible, allowing for better movement and contractions.

WARM UP The following two exercises are purely WARM UP movements…..

BICEP PREACHER CURL MACHINE 20 reps | x1 sets

SEATED DIP MACHINE 20 reps | x1 sets

WORKING SETS TRICEPS ROPE PRESS DOWN 20 rep warm up | 3x 12-15 reps

STRAIGHT BAR PRESS DOWN V-BAR PRESS DOWN 20 rep warm up | 3x 12-15 reps

WEIGHTED DIPS (SLOWLY) 3x 8-10 reps

SEATED BICEP PREACHER CURL 20 reps warm up | 3x 10-12 reps

SEATED DUMBBELL HAMMER CURLS 15 reps warm up | 3x 10-12 reps

CABLE CROSSOVER BICEP CURL 3x 10-12 reps

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FLEX | MAY 2018

PHOTO CREDIT: FIVOS AVERKIOU

20 rep warm up | 3x 12-15 reps


SHOULDER & DROP SET TRICEPS PULLOVER MACHINE (warm up) 3x 20 reps

SEATED DUMBBELL LATERAL RAISES 20 reps warm up | 3x 12-15 reps

DUMBBELL FRONT RAISES 20 reps warm up | 3x 12-15 reps

SHOULDER PRESS (HAMMER MACHINE) 3x 10-12 reps

REAR DELTS (PEC FLYE MACHINE) 3x 15 reps

V-BAR PRESS DOWNS These are to be performed as a drop set, (no rest in-between the sets). 2x 12-15 reps 1x 15 reps 1x 10 reps 1x set to complete failure

BACK & DROP SET BICEPS PULLOVER MACHINE (WARM UP) 3x 20 reps 3x 10-12 reps (WORKING SETS) WIDE GRIP PULLDOWNS 1x 15 reps (WARM UP) 3x 10-12 reps

SEATED LOW PULLEY ROW 3x 10-12 reps

SEATED ROW MACHINE/ STRAIGHT ARM SCAPULA CONTRACTIONS (bringing the shoulder blades together, keeping the arms locked straight) 3x 10-12 reps

DUMBBELL SHRUGS 3x 10-12 reps MAY 2018 | FLEX

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BAC KG RO U N D P H O T O C R E D I T: I S T O C K ; B I RG I T KO R B E R

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BY DARREN NICHOLHURST

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PHOTOGRAPHS BY JULES GODFREY

Tony Bailey is one of the old school bodybuilders. He’s competed in a vast amount of shows and won numerous titles. His legacy of being a hard and densely muscled competitor was built, and motivated from the Yates era. 84

FLEX | MAY 2018


bodybuilding at its best,” begins Tony. It wasn’t long before he realised the many benefits weight training could have. “Like most people, I loved getting stronger and bigger and having a six-pack,” says Tony. “I felt great about myself which was amazing, and of course, I attracted the women,” he laughs. But even after all the years of training and dedication, Tony isn’t completely satisfied with his physique. “I don’t think I have achieved the body I want yet,” he says. “I know that there is always room for improvement and there is always more I can do to gain more detail in the muscle. It does take time, and it’s not an overnight process.”

STRESSES AND PLANNING

BAC KG RO U N D P H O T O C R E D I T: I S T O C K ; B I RG I T KO R B E R

Part of being a bodybuilder is knowing how to overcome stress. We need to understand that stress can be very destructive but also constructive. If you can learn to adapt, then you will benefit. “Stress forces us as humans to change,” explains Tony. “If you

Tony started out in the karate and kickboxing world, idolising the greats such as Chuck Norris and Bruce Lee. Then one day when he happened to pick up a copy of FLEX magazine, that fascination switched to bodybuilding. The rest, as they say, is history… ”It all started when I saw Flex Wheeler, Chris Cormier and Shawn Ray. I was blown away by how these guys looked. This was

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stress a muscle from lifting, it will adapt and grow more muscle ready for the next lift. The mind is no different. When my dad passed away it affected me a lot. It took its toll on my training. But then my positive training mind slowly got stronger again and adapted and made me focus and lift to get stronger.” Tony’s newly focused mind knew it needed a plan. “I know that in five years time, I’ll want to stop competing. I will be judging shows, and the aim is to have and run my very own bodybuilding show,” Tony grins. For the time being though, all the planning is going into his training and nutrition. ”I would say the key to getting into this sort of sport is food,” he says. “Personally, I think it’s the key to any sport. But if you don’t get your nutrition right in this one, you definitely won’t have a physique. I wake up early and cook first thing in the morning. Depending on how or if I’m getting ready for a show determines the spare time I have. But I like to feel prepared and mentally set for the day,” Tony typically trains twice a day, Monday to Friday with weekends off. This allows for recovery which is equally as important, as well as time with his family.


THE DIET

Tony eats a typical bodybuilder’s diet. His protein sources come from chicken breast/steak/fish, and on an approach to a show, he eats leaner and dryer foods. His carbohydrate sources are rice/potatoes/yam/pasta.

BREAKFAST MEAL 1 100g oats with carbohydratebased juice drink (blended to drink) 200g rice 180-220g chicken breast Green vegetables

POST TRAINING SHAKE 2 scoops of whey protein Amino powder L-Glutamine Mixed with water

MEAL 4 300g salmon 400g potato Green vegetables

MEAL 2 250g steak 220g rice Green vegetables

MEAL 5 200g rice 180-220g turkey breast Green vegetables

MEAL 3 200g rice 180-220g chicken breast Green vegetables

MEAL 6 300g salmon 400g potato Green vegetables

All of Tony’s exercises are performed to get the maximum from warm-up sets and prepare the muscles for the 2 heavy hardcore working sets at the end.

Example below: Warm Up 20 reps x 4 sets Working sets 20 reps (if possible) x 2 sets

MONDAY/CHEST & BICEPS MORNING SESSION

NEXT WEEK THESE WOULD BE PERFORMED WIDE GRIP

Machine flyes Incline Hammer press machine Flat Hammer press Heavy flyes or weighted dips

THURSDAY/ SHOULDERS & TRICEPS

EVENING SESSION Barbell curl Preacher curl Dumbbell hammer curls

TUESDAY/LEGS Leg extension Leg press or Squats or Hack squats Hamstring curl Calves

Seated lateral dumbbell raises Heavy machine press Dumbbell front lateral raises (hammer style) Upright rows Tricep rope press down V-Bar press downs Skull crushers

FRIDAY/LIGHT LEGS (HAMSTRING FOCUSED)

WEDNESDAY/BACK

Heavy, stiff legged deadlifts Single leg hamstring curl Lying leg curls LIGHT leg press or squat

Close grip pulldowns Barbell bent over row Hammer Strength seated row

SATURDAY & SUNDAY REST DAYS

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PHOTO CREDIT: iSTOCK COSMIN4000


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BY DARREN NICHOLHURST MAY 2018 | FLEX

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Flex magazine had the pleasure of spending some time with Elliott Wald D.C.H., H.A, Master Hypnotherapist and NLP Trainer. Elliott is recognised as a leading expert in the field of Hypnosis, Neuro-Linguistic Programming (NLP) and cutting edge modern psychology, with over 20 years professional experience. You may have seen Elliott before, demonstrating his outstanding skills on National TV, with numerous appearances as the ‘Hypnosis Expert’ on ITV’s This Morning Show, the BBC’s ‘Alternative Therapies’ documentary and Lorraine Kelly’s ‘Next Big Fat Challenge’. His talent continues to be featured on the television, in newspapers and magazines and as a guest speaker on various radio shows such as talkSPORT, Virgin Radio and BBC Radio 2. In bodybuilding and many other sports, we often see and hear that it’s the mind that either makes or breaks us. Our bodies can withstand massive stress, but more often than not, if the mind gets tired, then the determination will go and the muscles will stop. Top Pro’s like 6x Mr. Olympia Dorian Yates regularly talk about ‘being in the zone’, and how they manage to switch off from the outside world. So, Flex asked expert Elliott: Is Mindset Mass Really Achievable?’ How did you get into your profession? I didn’t grow up in the best environment. Like a number of bodybuilders I have met over the years, I was probably drawn into the gym, and for me specifically training with weights. This helped me to adopt the mentality that I was going to become so strong that nobody could kick sand in my face again. From the age of 15, I was always in the gym. When I left school I started working as a personal trainer, as I guess there was a part of me that always wanted to help other people in one way or another. I first competed at 17 years old in the Mr. Titan in Hornsey, where

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I came 2nd as a Junior. Over the years that followed, I continued to compete. In 1986 I moved to train at Dave’s Gym in South Harrow, which was a real hardcore training environment. It was always full of bodybuilders. Around the ceiling in huge painted letters were the words ‘A winner never quits and a quitter never wins’. Albert Beckles, a very famous bodybuilder would train there when he was in the UK and I often asked to train with him. When we first had a workout, he pointed up at those words and said, ‘that is so true’ and so I used to read those words every time I trained and before every set, so they became firmly embedded in my mind and my personal mantra. I became more and more fascinated with the human mindset and the psychology of performance athletes. What I quickly realized is, while the body has physical limitations the mind is infinite in its possibilities. On the 3-hour round route of the daily bus journey that I took to the gym and back, I would read books on motivation, how the mind worked and anything I could find to read on the psychology of performance. By my mid 20’s, I had read hundreds of books on psychology and it was clear to me that the mind was the most powerful tool in advancing oneself. In the early 90’s I went back to formal studying at Birkbeck University, where I enrolled on a two-year course on Clinical Hypnosis. I then met Paul McKenna and embarked on a further four years of learning from himself and to my good fortune, Dr. Richard Bandler

(the co-creator of NLP Neuro Linguistic Programming), who became my mentor and I spent hundreds of hours in his company and literally absorbing all I could learn from him; I was like a sponge and I had met the fountain of knowledge. It was my goal to work specifically with helping athletes to psychologically improve their performance. However, I quickly found that I had a natural ability to build a rapport with individuals and to empathise with and understand their problems, so I began helping people who were experiencing phobias, addictions, anxiety and weight issues too. My client base rapidly expanded and as my success with clients grew, I began to gain recognition in my industry as one of the top Hypnotherapists in the world. Who you have worked with (that you can mention)? All my work is completely confidential; however, I have worked with PGA Golfers, Premiership Football Players; Boxers; Darts players (in fact Phil Taylor mentions me in his book), as well as numerous competitive Bodybuilders and Powerlifters. How long you have been doing this? I have been working in private practice as a Master Hypnotherapist and NLP Master & Trainer for over 22 years. I am a published author of three books and a renowned speaker, delivering seminars around the world on motivation, goal setting and numerous topics. Currently, I work from two clinics, based in Bedfordshire and North London.


PHOTO CREDIT: iSTOCK NASTCO

Do you need to delve into the past history of the individual to figure out how to understand and activate the correct thought process to get the best end result? Letting go of the past can often deliver extraordinary results because the past can be filled with limiting beliefs. Focusing on the future can allow you to gain a whole new belief system and what I call a ‘I can attitude’. Those past limiting beliefs can often hold people back. For example, if they couldn’t lift a certain weight and they go to bench it again, they may already have that in the uppermost of their mind. If they fail to bench it again, then that belief becomes more vehemently positioned in their mind, so now they are making their future decisions based on negative past thoughts. Beliefs will either limit you or empower you. What you believe to be true is true to you at that moment in time, but your beliefs can alter and have probably altered throughout the course of your life. Beliefs are your perceptions and the filter of how you see yourself and the world around you. Each and every client is different and I don’t apply a ‘one size fits all’ methodology. I look at every individual’s beliefs, values and experiences and how that is impacting on their behaviours in the present and the future. For example, if a bodybuilder comes to see me to gain more focus in their training or has hit a bit of a slump, I would uncover the reasons for this and streamline the treatment to specifically overcome those particular barriers. Will bringing the past up create more bad tendencies to cheat meals? (If an athlete is asking for help with mind strength to stay focused on their diet). Human nature at its very core is driven to avoid pain and move toward pleasure. If you put your hand on a red-hot oven ring and you burn yourself, this is physical pain and you very quickly learn not to put your hand back on a red-hot oven ring. And that is the same whether applied to physical or psychological pain. It is how the individual perceives dieting; if they think, feel and

associate more pain to dieting because of past experiences, then they will find it more difficult. However, on the flip side, if you show them how to attach more pleasure to dieting and more pleasure in prepping their meals, then they are definitely going to find it far easier to stay focused on their diet and keep everything on point. The problem with athletes when they are dieting is that they often experience the toughness of dieting in the now (pain) and don’t experience the end result of being in shape, looking chiselled, ripped and at their very peak until way later (pleasure), thus maintaining the diet can seem to require huge amounts of willpower. Imagine what it would feel like if you woke up with enormous pleasure every day of dieting and if every meal and every mouthful radiated in your mind and reaffirmed to you that you were going to be in the best shape of your life - not just words in your head but actual core feelings. How long is the process, is it ‘different stages’ over a period of time? Most clients I work with I will see for approximately 3 one-hour sessions, usually once a week.

How long does the end result last for once these sessions are completed? Does the brain re-adjust and go back to its old ways? The key to peak performance is your mindset and how you use it, not once but indefinitely. The mind is like a muscle; so you wouldn’t expect to go to the gym once and walk out at your very strongest, at your very biggest or at your most cut! It requires the application of consistent action and if you don’t train a muscle, what happens? It atrophies, right. Well your mind is exactly the same. What separates you from achieving your very best physique - whether that be more muscle tissue and mass, bringing up lagging body parts, or bringing that chiseled look out and being in your best possible condition, is not simply genetics, talent or ability, but the ability to think differently. Is the end mind-set, once you feel the athlete is set, something that the athlete can maintain or even build on? Cultivating a competitive winning mental state is not a one-time thing; it’s an all-time thing. When I work with athletes, I teach them strategies and tools that they MAY 2018 | FLEX

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In a nutshell, what would you say is the single most important psychological thing? Learning the key questions that you must ask yourself in order to get the very best out of yourself. Will what you show the athlete be useful or something they can apply in other areas of life? It is not your aptitude, but you’re attitude that determines your altitude. These are transferable skills that you can learn to apply in every area of your life; in your working life and in your personal life, you can use them to become more confident. Your true potential is endless. Dorian Yates always said: “Have a vision of what you want to grow and how you would like to look.” Is this something similar whereby you envisage your goal and the mind muscle connection could help you grow the desired look? Absolutely! The mind/body connection is well-documented and practicing visual imagery of your desired goal is fundamentally imperative to achieving it. You are what you think you are! Having a vision of what you want is so important, because if you don’t know where you want to get to, how will you ever know what you need to do to get there? Having said that, goals evolve just like people and you must always go back to your blueprint to check that you are on course and that you are doing all that you can to get there. As Arnold Schwarzenegger said, ‘The mind is the limit, as long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%’. Mental visualisation is vital to

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PHOTO CREDIT: iSTOCK YACOBCHUK

can use again and again to achieve even greater mental skills and to use them in their training, dieting and competing. Although repetition is the mother of all skills and consistency is a primary necessity in excelling at peak performance, you must be able to change course if something is not working for you. Rememberthe definition of insanity is doing the same thing over and over and expecting a different result!

succeeding in sport. I asked Kai Greene what he his does to motivate himself on days he didn’t feel like training, perhaps when his schedule meant he was travelling a lot and just wasn’t in the zone? His response was a great visualisation that he used, he said to me: “You know those moments when you feel really pissed off with something, like you’re waiting to pull into a car parking space and someone drives straight in the space you’re waiting for, or you’re having stress at home or at work? Well I take that feeling and I imagine holding a bottle, undoing the lid and pushing that feeling into the bottle then screwing the lid back on tight, so those feelings can’t escape and putting it into my pocket for later. Then later when I go into the gym, I imagine taking that bottle out of my pocket and drinking down all those feelings and boom, I use that to fuel me through my workout and I come out having had a great workout and feeling so much better for letting those feelings go in the right way for me.”

What a great visualisation technique for motivating oneself! Research has shown that a person who constantly visualises a certain physical skill actually develops muscle memory which can help him/ her when they engage in the activity. A related study by Australian physiologist Alan Richardson confirmed the reality of the phenomenon. Richardson chose three groups of students at random, none had ever practiced visualisation and the first group practiced free throws every day for twenty days. The second group made free throws just on the first day and just on the twentieth day, as did the third group. But members of the third group, spent twenty minutes every day visualising free throws. If they missed they ‘practiced’ getting the shot right in their mind. On the twentieth day, Richardson measured the percentage of improvement in each group and the group that practiced daily improved 24 percent; the second group unsurprisingly improved not at all and the


Would you say that this approach would be a great way to gain competition stage presence, by growing confident and again, and having the mind muscle connection in order to pose the muscle and making it pop on stage? You have to learn how to think to catapult your performance. One of the most common things I help clients with is confidence, so using Hypnosis to feel confident on stage, to me is just a natural progression. If you have trained for years, dieted hard for weeks, sacrificed so much for these few minutes of being on stage, then you deserve to shine and to be full of confidence. You have to expect things of yourself before you can do them. What would be the typical process you would put someone through? There are so many different Hypnosis techniques that I use on clients for performance enhancement, that it’s difficult to answer that. Perhaps if I just share one with your readers here: Firstly, lets understand that everything you do repetitively is habit forming, so often you can fall into forming bad habits and the art is to form good positive habits. Take a moment and fold your arms, which arm do you have on top? Now unfold them and fold them again - you’ll find you have the same arm on top, because for some reason at some time this became a comfortable habit. Now unfold them and fold them with the opposite arm on top. You

probably had to think about how to do it, as it probably didn’t feel comfortable. If our goal was for you to develop a new habit of folding your arm in this way, I would ask you to fold it with the new arm on top and it might take 100 or 1,000 times, but eventually you would form a new habit. It’s the same way forming new habits about eating right, training more intensely or anything else for that matter, so you need to keep practicing it A great way to develop a useful habit for training is by ‘modelling’ or replicating the very thoughts and feelings of someone who is/has already achieved something you want to do Remember a DVD you have watched of one of your favourite bodybuilders - maybe one who’s well known for training intensely and your goal is to improve the intensity of your own training. (If you have never watched a DVD, then I suggest you get straight onto YouTube or order one right now). Now imagine that bodybuilder standing right in front of you, say just five steps away. Close your eyes and imagine walking into them, actually standing in their shoes modelling their mind set and really associating yourself with the thoughts, feelings and actions of that bodybuilder. Ask yourself questions, like what would that pro bodybuilder do to motivate themselves if they were

having a down day and didn’t feel like training? Or how do you think that bodybuilder feels having finished a great workout? What would that feel like? What would they see, hear and feel? Imagine taking all those feelings and putting them inside of yourself right now. How would you then feel differently? What would you be saying to yourself? As you do this, you can start to see things and feel things in a new way. Doing this a sufficient number of times, just as you would to create any new habit, is a simple way of getting yourself into the zone. Now practice this over and over, so the moment you close your eyes for a split second you can bring all those feelings back. Then as soon as you get in the gym or finish work on your way to the gym, you’ll have a visual cue to get you fired up. I would like to leave you with one of my favourite quotes by Abraham Moslow: “We are generally afraid to become that which we can glimpse in our most perfect moments, under the perfect conditions, under conditions of great courage, we enjoy and even thrill to the god-like possibilities we see in ourselves at such peak moments and yet simultaneously, shiver with weakness, awe and fear before the same possibilities.” Elliott Wald D.C.H, MAST & TRAINER NLP, H.A www.hypnosis-expert.com

PHOTO CREDIT: iSTOCK BOJAN89

third group, who physically practiced no more than the second but had visualised each day, did 23 percent better. That’s almost as well as the first group. In his paper on the experiment published in research quarterly, Richardson wrote that the most effective visualisation occurs when the visualiser feels and sees what he/she is doing. In other words, the visualisers in the basketball experiment felt the ball in their hands and heard it bounce, in addition to seeing it go through the hoop in their mind.

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BY DARREN NICHOLHURST

WHILST IN CONVERSATION RECENTLY WITH CLOSE FRIEND LEE MILLER, A 6FT 5 AMERICAN MADE MONSTER, HE ASKED ME: “HEY, HAVE YOU SEEN THAT JACKED DUDE DANNY JAKAB?”

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PICTURE CREDIT: KURT FOWELS


PICTURE CREDIT: KURT FOWELS

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What I wasn’t expecting was to find out that this ‘jacked dude’ was only 22. Not only is he young, but he is also a USAF. FLEX had the pleasure of getting to know who this young and rather unusually sized American freak was; precisely what the new meaning of USAF is. Stationed at McGuire Air Force Base, New Jersey, this was where Jakab met his first real inspiration. Having been encouraged by his professional tennis playing father to stay active, he saw a guy with a physique that looked like a Greek statue and knew from that day onwards he had to hit the weights hard. “I was so impressed with that guy’s physique. I needed to know how he got to look like that,” begins Jakab. “His name was Dom, and he

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PICTURE CREDITS: CISCO PHOTOGRAPHY

ell, when a guy as big as a house is impressed by another guy’s size, I thought I’d better take a look!


PICTURE CREDIT: KURT FOWELS

Patience to Grow A lot of people lack having the patience to grow and give up far too soon because the result doesn’t come fast enough. “Most people try to rush results, but an inadequate diet will not allow you to grow in the ways you want,” advises Jakab. “Diet is very important. This is how my diet looks.” PICTURE CREDITS: CISCO PHOTOGRAPHY

was such an inspiration. I went up to him to commend him on his amazing build, and he talked to me for about 30 mins and encouraged me to continue my bodybuilding journey. He told me I had huge potential.” Jakab always wanted to have an impressive body like those he saw in FLEX magazine as a kid. “The reason I first got into weights was because I wanted to stay in shape, especially being in the military,” he says. “I also wanted to put on some weight and grow my self-confidence.” When Jakab first started his journey at the age of 18, he knew that dedication was the only way to get results. The military had taught him the strength of determination, and he drew on this to work on his ambition. “I buckled up and realised that this is the real world,” he says. “I know that nobody is going to hand you something on a gold platter and that you will have to work your ass off to succeed. Sometimes it takes failure to then do the right things in life, whether fitness related or not. It’s all character building.”

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MY FOOD IS STRUCTURED BASED ON OFF-SEASON/SHOW PREP. My current meal plan: OFF-SEASON PLAN

MEAL 3

MEAL 1

7 oz flank steak or rib eye / 90 percent lean ground beef / 8 oz salmon (only one from list) 1 cup jasmine rice / 8 oz red potato / 8 oz sweet potato (only one from list) 1 serving of green veg

4 whole eggs 6 egg whites or 1 scoop isolate 30g spinach ½ tbsps coconut oil 30g oats 1 tbsps Apple Cider diluted in water with real lemon Probiotic Multivitamin

PICTURE CREDIT: JON LEBO

MEAL 2 8 oz lean protein 1 serving green veggies or green salad 2 tbsps natural nut butter / 4 oz avocado / 1 tbsps extra virgin olive oil / 1 tbsps macadamia nut oil (only one from list)

MEAL 4 (PRE-WORKOUT MEAL) 40 g isolate 15g cup dry measured cream of rice 1 tbsps natural nut butter Add pink Himalayan salt 30 MINS PRE-WORKOUT 200 mg carnitine, 400 mg ALA (if in the K-R-ALA form 200 mg) IMMEDIATELY PRE-WORKOUT 3 Rice Krispies cakes DURING WORKOUT 2 scoops juiced aminos 50g Carbo powder ½ tsp pink Himalayan salt IMMEDIATELY POST-WORKOUT 1 serving ANIMAL M-Stak

MEAL 5 (make this meal a cheat meal- one day of your choice during the week)

200g lean protein or 7 egg whites 30g jasmine rice 2 English muffins or 60g Rice Krispies cereal 4 oz pineapple or 1 tbsps organic jelly or 1 tbsps raw honey

MEAL 6 PICTURE CREDIT: KURT FOWELS

2 whole eggs 140g lean meat protein Salad 3 slices Ezekiel toast 1 pack ANIMAL Omega 4 whole eggs 6 egg whites or 1 scoop isolate 30g spinach ½ tbsps coconut oil 30g oats

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• Monday • Tuesday • Wed • Thur • Fri • Sat • Sun

CHEST BACK LEGS SHOULDERS ARMS LEGS BACK/OFF DAY

CHEST WARM-UP Incline Bench 3 sets, 12 reps 135-225 lbs WORKING SETS Flat Bench Dumbell Press 4 sets of 10 reps working up to 120 lbs, starting at 85 lbs. Superset with above, Floor Presses same weight. Seated Chest Flye 4 drop sets at 80lbs x 10 reps, 40lbs x 20 reps

WORKING SETS Narrow stance leg press, weight getting heavier with each set. The last set should be challenging. Hack Squat, 5 sets of 12 reps, last set should be a drop set, with negatives Standing Squat Machine, narrow stance 3 sets of 10 reps, focusing on quad isolation Bulgarian Squats 3 sets 12 reps, moderate weight Leg Extensions 4 sets of 100lbs 20 reps 10 sec rest 15 reps 10 sec rest 12 reps 10 sec rest 10 reps end. - that’s one set. Calf Extensions 5 sets of heavy controlled reps, last set, drop set until failure.

SHOULDERS

Assisted Pull up machine (seat used as chest press downwards) 200lbs resistance x 20reps

WARM UP Military barbell Press warm up 3 sets, 10 reps/lateral raises 3 sets of 10 reps

Smith machine parallel bench, 4 sets 135lbs x10 negative reps

WORKING SETS

BACK WARM UP Lat pulldowns, wide grip, weighted accordingly 3 sets, 10 reps WORKING SETS Lat pulldowns close grip 4 sets 10 reps, last set drop set, until failure Rack Pulls 5 sets, each set increase by 45lb plate each side, last set, drop half the total weight of the previous set, for 10 controlled reps, followed by 10 quick, explosive reps. Dumbbell single arm row, 4 sets 10-12 reps, weight increased each set.

Controlled Military Barbell press 4 sets of 10 reps, superset with hammer strength shoulder press 15 controlled reps. Forward Rope Raises (in between legs) controlled reps 4 sets of 12reps superset with cable lateral and forward raises Barbell underhand raises, medium weight 4 sets 10 reps, superset with resistance band controlled forward raise. Hammer Strength shoulder press (facing seat) 3 sets of 12 negative reps.

ARMS: Biceps

Seated row 4 sets of 12 reps, on the last set, drop set to failure.

WARM UP Seated dumbbell curls 3 sets 10

Single arm seated row 3 sets 10 reps, each arm

WORKING SETS

LEGS (QUADS) WARM UP Leg press narrow stance, 3 sets 10 reps, comfortable and lightweight.

PICTURE CREDITS: CISCO PHOTOGRAPHY

HOW I GOT JACKED

Cable V bar curls 4 sets, last set heavy into a drop set. Heavy hammer curl, drop set 80 lbs x 10 reps, straight into 40 lbs for 20 reps x 3 sets

Curl Machine 4 sets of 12 with a pause at the top medium/heavyweight Barbell curl 21’s: 7 quarter reps at the bottom, 7 reps up to the abdominal height, 7 reps all the way up for full curl – 4 sets

ARMS: Triceps WARM UP Rope pushdowns, lightweight with a good squeeze, 4 sets of 10 reps WORKING SETS Skullcrushers, heavy (45 lbs plate each side) set of 10 reps, superset with a standing wide grip curl, with a barbell – 4 sets. Overhead Triceps Extension machine - medium-heavy weight sets of 30 reps, last five rep’s negatives or partials on each set, total of 5 sets. V-Bar Pushdowns, heavy weighted sets of 10 reps. Superset with triceps pushdown on pull up assist seat (200lb resistance) I ncline dumbbell skull crushers 4 sets of 20 reps.

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BY DARREN NICHOLHURST PHOTOGRAPHS BY PHOTOARTS BY JAY

IS IT TIME FOR ANOTHER LEGEND TO EMERGE FROM WELSH BLOOD? MAY 2018 | FLEX

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e have all heard

of our current 212 Olympian Flex Lewis, but once again Wales has given us another prime cut of quality Welsh Beef. Neil Andrews, like many other athletes came from a sporting father. His father was heavily into both football and rugby. “Although my father was a huge fan of rugby, I never was,” Neil says. “However, I always loved sport from a young age, and practiced karate, kick boxing and Kung Fu, as well as basketball and gymnastics at school,” he says. Growing up in the Welsh coastal town of Port Talbot, Neil looked up to his father, as he was his main role model. However, Bruce Lee was his first real inspiration. “I idolised Bruce Lee from the age of 4 or 5,” Neil recalls. “Not only was he regarded as the greatest martial artist of all time, but he had the ability to break down cultural barriers. Even to this day, 45 years after his untimely death, Lee’s philosophy still has an impact on the world.” As he grew up, like many others in the bodybuilding world, Neil was

heavily influenced by the movies he watched. “My love for bodybuilding grew and developed as a result of watching Arnold Schwarzenegger

films,” he says. “Looking back, this was clearly where the desire to lift and develop came from, albeit subconsciously at first.”

Powerlifting wasn’t for me Living in Wales isn’t the only close connection to the 212 Mr.O Flex Lewis that Andrews has. “I lived locally to Flex, and I watched him rise to become one of the greatest bodybuilders alive. He is nothing short of truly inspiring,” he says. At the age of 17, Neil transitioned from being heavily into martial arts and boxing, to smashing the weights in the gym. By the time he reached 23, he had a few years of lifting and growing under his belt and decided to try powerlifting. “I gave it a go, but after a year I realised that powerlifting wasn’t for me,” he says. “Although I was successful in the bench press, I preferred the volume that came with training as a bodybuilder. “I always had good genetics for bodybuilding, and I was always known for maintaining a good physique compared

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to the other powerlifters. Having made the decision to lift for aesthetics, I was eventually talked into doing a bodybuilding show,” he says.

SIDE LATERAL RAISES

FST-7

7 X 8-12 REPS

Bodybuilding took over

SMITH MACHINE PRESS S/S SIDE LATERAL RAISES

TUT 3 VERY SLOW – 3 FAST – 3 VERY SLOW – 3 FAST

4 X 12 REPS

At the age 24, Neil’s world changedprobably forever. He was prepped to compete in the BNBF (British Natural Bodybuilding Federation) Southern British Qualifier as a novice, which he subsequently won. Many shows and wins later, and now competing with the UKBFF (UK Bodybuilding and Fitness Federation), he is now seriously following in the footsteps of legend Flex Lewis. “One of my greatest personal moments was when I won the UKBFF Mr. Wales as the first ever intermediate, then went on to win the overall title and beat everyone on stage,” Neil recalls. “Things got even better the following year. I was being written off by people, then I appeared in the line up 13lb heavier and competed as a heavyweight, but still had razor cuts. That was self-satisfaction at its best,” he smiles. Neil then went on to defend his title, and won it 3 years in a row,

Here is what Andrew’s weekly training plan looks like:

DELTS

UPRIGHT ROW CABLE UNDERHAND FRONT RAISE S/S SIDE LATERALS

4 X 12-15 REPS 20 REPS EACH EXERCISE

REAR DELTS PECK DECK SINGLE ARM LEFT/ SINGLE ARM RIGHT/ DOUBLE = 1 SET

4 X 15 REPS

BENT OVER DUMBELL LATERALS – STRAIGHT ARM HIGH ROPE FACE PULLS

4 X 20 REPS

4 X 12 REPS FST-7

7 X 20 REPS

HAMSTRINGS/QUADS STIFF LEG DEADLIFT

TOES ON PLATES

3 X 15-20 REPS

LYING LEG CURLS

FST-7

7 X 12 REPS

WALKING LUNGES S/S LYING LEG CURLS

BODY WEIGHT WALKING LUNGES

3 X 50 STEPS AND REPS (100 REPS PER SET)

ABDUCTOR MACHINE (INNER THIGH)

FST-7

7 X 15 REPS

QUADS LEG EXTENSIONS WITH PAUSE BOX SQUATS

SQUEEZE 3 SECONDS AT TOP

4 X 15 REPS

MUST BE PARALLELL – DO NOT USE BENCH TO BOUNCE. BRIEF PAUSE AND DRIVE UP

5 X 12 REPS

HIGH VOLUME, HIGH INTENSITY

HACK SQUAT

3 X 15 REPS

Monday: Back, Traps, Rear Delts

PAUSE AT THE BOTTOM FOR 2 SECONDS

LEG PRESS

FST-7 (GOOD/HEAVY WEIGHT)

7 X 15 REPS

Tuesday: Quads, Abductors Wednesday: Hamstrings, Calfs Thursday: Chest, Biceps Friday: Delts, Triceps Saturday: Rest Day Sunday: Hamstrings, Abs

BACK OVERHAND WIDE GRIP PULL DOWN

4 X 15 REPS

UNDERHAND BARBELL ROWS

HOLD AND SQUEEZE AT TOP

6 X 15 REPS

CLOSE GRIP TRIANGLE PULL DOWN

FST-7

7 X 12 REPS

RACK PULLS STRAIGHT ARM ROPE PULL DOWNS (CHEST PARALELL TO FLOOR)

5 X 12 REPS FST-7

DUMBBELL SHRUGS BARBELL SHRUGS

7 X 12 REPS

4 X 20 REPS FST-7

7 X 12 REPS

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CHEST / DELTS INCLINE DUMBBELL FLYS

4 X 15 REPS

CABLE CROSSOVERS S/S SIDE LATERALS

FST-7

7 X 12 REPS

FLAT SMITH MACHINE PRESS

TUT – VERY SLOW NEGATIVE

4 X 12 REPS

UPRIGHT ROW

WITH 2 SEC PAUSE AT TOP

4 X 15 REPS

SEATED CHEST PRESS S/S PECK DECK

HOLD & SQUEEZE 3 SECONDS ON PECK DECK

4 X 20 REPS EACH EXERCISE

BACK RACK PULLS

HEAVY

4 X 15 REPS

UNDERHAND LAT PULLDOWN SEATED ROW

4 X 12 REPS

SINGLE ARM OR DOUBLE

REAR DELTS FACE PULLS SEATED BENT OVER DB LATERALS

4 X 15 REPS (EACH ARM) 5 X 15 REPS

FST-7

7 X 12 REPS

ARMS EZ BAR CABLE CURLS S/S OVERHEAD ROPE EXTENSIONS

4 X 12 REPS

BICEP ALTERNATE DB CURLS S/S DB KICK BACKS

4 X 12 REPS

SEATED INCLINE DB CURLS

ONE ARM AT A TIME

3 X 15 REPS

STRAIGHT BAR PUSH DOWNS S/S HAMMER CURLS (HEAVY)

FST-7

7 X 15 REPS

CALVES TO BE PERFORMED 3 X WEEKLY SEATED CALVE RAISES

5 REPS PAUSE AT TOP AND HOLD FOR 5 SECONDS – 5 NORMAL REPS

4 X 20 REPS

TOE PRESS (ON LEG PRESS)

HEAVY / FST-7

7 X 20 REPS

STANDING CALVE RAISES

IN SMITH OR USING MACHINE

3 X 15 REPS

NOTES: FST-7 = 30 SECOND REST BETWEEN SETS

TUT = TIME UNDER TENSION

which had never been done previously. He appreciates that fitness has changed his life more than he could ever have imagined. “This industry has given me a great life, and even greater opportunities,” he says. “I love the

platform that bodybuilding has given me- if anyone follows me, they will see that I like to give back to the sport. Bodybuilding social media allows me to help others to achieve their goals by offering truthful and inspirational knowledge- backed by experience.”

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S/S = SUPERSET


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SS CO S S CY ///

BY DARREN NICHOLHURST

///

PHOTOGRAPHS BY PHOTOARTS BY JAY

ARNOLD CLASSIC CHAMP NELSON LOPES SHARES HIS REGIME WITH FLEX MAY 2018 | FLEX

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A

t 13 years of age, Nelson Lopes was taken to the gym by his father. Unknown to him, he would go on to become one of the most complete Classic physiques since Frank Zane’s reign. Nelson would win the overall title at The Arnold Classic in Brazil, and have the trophy handed to him by the legend himself Arnold Schwarzenegger. Flex set about finding out how this genetic masterpiece was created in an exclusive interview with the man himself. “I remember walking into the gym with my father. He was tall, strong and loved training for his sports, karate and boxing,” begins Nelson. “My father was my first inspiration to become fit and strong.” Nelson’s dad taught him a little boxing, and not long after that he was signed up for Judo. A little while into his training, he realised there was a greater need for strength. This was when he turned his attention to lifting weights and started to lay the foundations of the physique he has today. We all know that to build a God-like statuesque physique takes time and dedication, but how long did it take Nelson? “It’s taken 20 years in total10 years of good training and 10 years of very hard, consistent, focused training,” he reveals. “I remember being very young when I picked up my first copy of FLEX. This taught me everything that I needed in order to give my training and nutrition 100%.” Now that Nelson is the athlete in the article, we asked what advice he’d give the guy reading it? “I’d usually say bodybuilding is similar to a marathon, not a sprint,” he says. “You must learn to be patient. It takes time and dedication until you get close to where you want to be. I can’t stress how much learning to be patient has helped me with my diet and training.” Even during times of difficulty, this

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patience has helped Nelson a great deal. “When my mum was sick I just had to focus on the positives,” he recalls. “I kept looking for solutions, but eventually I simply accepted things for what they were.” Nelson believes that consistency and balance is what helps a good physique to become a great physique. “I believe you can do anything you want in life. But first, you have to find both focus and balance. For example, if I go out clubbing, I don’t drink alcohol. Also, I’ll take my food with me on car journeys, and I eat it when I’m supposed to. When I’m tired and don’t feel like training, or I’m struggling to get motivated, I have learned to just take 5. I’ll try to have a nap, or I drop the intensity in my sessions or play around with food energy,” says Nelson. Dedication and strength of mind plays a huge part for all successful athletes. The continual structured life is what keeps the gains coming and the goals being achieved. Life is no different for Nelson. He knows it’s all about learning what you need to do to achieve your goal and then simply doing it, no matter what. “I like to beat my achievements. I strive to be better all of the time,” he

reveals. “Bodybuilding is a lifestyle, and I seek perfection. It can take up all of your time trying to achieve

more balance, better proportions and more definition. It’s never ending, maybe this is why we do it?”

NELSON’S DIET

Mixed berry smoothie

Tilapia, rice, mixed veggies and avocado

SNACKS

Quinoa, minced turkey and mixed veggies

MEAL 5

Sweet potatoes, grilled chicken and mixed veggies

MEAL 4

Almond butter and rice cakes

Rice, grilled salmon, asparagus and mixed veggies

MEAL 3

Smoked salmon, spinach and eggs

MEAL 2

MEAL 1

One of the biggest potential stumbling blocks for every athlete is diet. It’s one of the most important factors no matter what sport you’re in. If you eat the wrong food, it could make you lethargic and slow you down in a race for example, or another type of food may cause you to hold fluid and ruin your peeled look on stage at your next show. Everything result wise boils down to diet. So how does Nelson structure his? “I usually have 5 main meals a day, and maybe 2 or 3 snacks, like pancakes,” says Nelson. “I also eat homemade protein bars or a little fruit. I just play around with macros depending on whether I’m bulking or cutting. I tend to have mainly fish and some white meats for protein. I get my carbs from rice, sweet potatoes or quinoa.” This is a typical day’s diet for Nelson:

Protein bar or protein shake

Fruit

Mixed nuts

Protein pancakes

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NELSON’S EXERCISE PROGRAMME Nelson trains pretty much every day, only taking rest when his body tells him to. This is the routine that maintains his classic contours.

“My training routine is designed to grow my weaknesses,” he says.

Body Parts * Hamstrings 2 x a week * Quads 1 x a week * Adductors 1 x a week * Calves 2-3 x a week * Shoulders ½ a session 1 x a week (A couple of exercises to simply activate the deltoids- not a full workout) * Biceps 2 x a week

WARM UP 5 minutes cardio 5 minutes stretching, plus foam roller to aid blood circulation 2 minutes joint warm up (shoulders, elbows, knees, etc)

EXERCISES: 7 super sets (mixing two muscle groups), increasing the weight on each set: Fast reps: 50/40/30 Slow and squeeze: 20/10/8/6 Rests between sets (seconds): 30/45/60/75/90/105/120 One free weight exercise (stimulates balance and core): 3-4 super sets (one muscle, or sometimes mixing two muscle groups) of 10 slow reps, keeping the same weight on each set with only 45 seconds rest between each set. One machine exercise (this gives more stability so I can push heavier with low injury risk) (one muscle or sometimes mixing two muscle groups) of 10/8/6 reps with 45 seconds rest between sets increasing weight on each set. One cable exercise (except legs, substitute for another free weight exercise) Three super sets (mixing two muscle groups) of 15 to 20 reps each set, 30 to 60 seconds rest between sets. Drop set on a machine (for total muscle depletion). Reps: 10/10/20/50 My cardio sessions usually are boxing on the bag or pads with a training partner. I do 5 to 7 rounds of 3 minutes with one minute rest between the rounds. My abs sessions vary, from weighted exercises with rest and non/minimum rest sessions. This does change each week.

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* Triceps 2 x a week * Back 1 x a week * Chest 1 x a week * Abs 2 x a week * 2 x weekly cardio sessions- mixing high intensity with low impact exercise Nelson’s preferred training method is a mixed hypertrophy and resistance workout.

MONDAY Quads/Hams/Calves Super Set Leg extension Leg curls 7 sets 50/40/30/20/10/8/6 Barbell Squats 4 x 20/15/12/10 Super Set Leg press machine Calves on leg press 3 x 10/8/6 Super Set Dumbbells stiff legged dead lift Seated calves press 3 x 15 Drop Set leg press machine Calves on leg press machine 1 x 10/10/20/50 TUESDAY Back/Biceps/Triceps Super Set Lat pull down machine Triceps dips machine Biceps preacher curl machine 7 sets 50/40/30/20/10/8/6

T bar row 4 x 20/15/12/10 Super Set Seated machine- upper back row Machine single arm hammer grip 3 x 10/8/6 Super Set Single dumbbells, bent over row Weighted triceps dips Dumbbells biceps curls 3 x 15 Drop Set Machine close grip lat pulls Cables, triceps push down Cables biceps straight bar curls 1 x 10/10/20/50 COOLDOWN Boxing bag work or pads 5 rounds 3 minutes 1 minute rest WEDNESDAY Shoulders & Calves Super Set Smith machine behind the neck press Seated calves 7 sets 50/40/30/20/10/8/6


Dumbbell lateral raises 4 x 20/15/12/10

FRIDAY Biceps & Triceps

Super Set Cable Shoulders straight bar front raises Cables shoulders rope rear delts Seated calves press 3 x 10/8/6

Super Set Triceps dips machine Biceps curls machine 7 sets 50/40/30/20/10/8/6

Super Set Dumbbells alternate front raises Dumbbells inverted flys 3 x 15 Drop Set Smith machine shoulders front press Calf press on leg press machine 1 x 10/10/20/50

Boxing Pads or bag work 10 round 3 minutes on 1 minute rest

Super Set Triceps overhead easy curl bar Biceps spider curl easy curl bar 3 x 10/8/6

Abs Plank 60 seconds Side plank 30 seconds each side Bicycles 30 reps Leg raises 30 reps Side crunches 20 reps each side Straight crunches 30 reps Superman plank 60 seconds Up and down arms plank 60 seconds Sit ups 20 reps

THURSDAY Hamstrings & Abs Super Set Lying leg curl machine Abs machine 7 sets 50/40/30/20/10/8/6

Drop Set Cables Triceps push down Cables rope biceps hammer 1 x 10/10/20/50

Dead lift 4 x 20/15/12/10

SATURDAY Shoulders & Calves

Super Set Seated leg curls Abs Plank 3 x 10/8/6

Super Set Machine shoulders press Seated calves 7 sets 50/40/30/20/10/8/6

Super Set Smith machine lunges Abs crunches 3 x 15

Dumbbells Arnold press 4 x 20/15/12/10

COOLDOWN Boxing bag work or pads 5 rounds 3 minutes 1 minute rest

SUNDAY Boxing & Abs (x3 rounds)

Triceps single dumbbell overhead press Seated dumbbell biceps on incline bench 4 x 20/15/12/10

Super Set Lying triceps skull crushes Standing inverted grip biceps easy curl bar 3 x 15

Drop Set Single leg, lying leg curl machine Weighted abs on cables machine 1 x 10/10/20/50

Drop Set Smith machine shoulders front press Calves press on leg press machine 1 x 10/10/20/50

Super Set Cable shoulders shrugs Cables upright row Seated calves press 3 x 10/8/6 Super Set Dumbbells shoulders press Dumbbells bent over rear delts 3 x 15 MAY 2018 | FLEX

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2009

2010

2011

2012

2013

2014

2015

2016

2017

THE UK’S LARGEST FITNESS EXPO


10 YEAR ANNIVERSARY

11-13TH MAY 2018, NEC, BIRMINGHAM

WWW.BODYPOWER.COM


6 PACK

SUCCESS ///

BY LEICA GELSEI

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PHOTOGRAPHS BY JAMES MORRIS

‘CORE WORK SEEMS TO BE A BUZZ PHRASE IN THE HEALTH AND FITNESS INDUSTRY AT PRESENT, AND THIS SEEMS TO HAVE HAD A CARRY OVER INTO BODYBUILDING.

What we need as bodybuilders is a small, tight waist to give the illusion of an ‘X frame’. When I say bodybuilders, I mean to say everyone from bikini girls, to super heavyweights and those in between. 116

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What I feel needs to be addressed is the much-misunderstood obsession with the core at the moment. There are plenty of guys and girls out there religiously, but unfortunately, blindly performing their core exercises in the hope of a slender midsection. What they are potentially achieving is far from the intended goal. I’m not saying that all these exercises are useless, but you have to choose just as carefully as with the exercises you perform for all your other body parts. If you are performing some of the basic exercises that are in most bodybuilding routines such as squats, some form of deadlift, an overhead press and bent over rows to a reasonably decent level, you will already have a strong core – without question! Primarily, if you don’t use a belt, your core has to do plenty of work to stabilise the body.

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I’m presuming that virtually everyone includes a ‘basic’ exercise of some sort into their training routines and if you don’t, you need to ask yourself why. No amount of rolling around on the floor on a ball will do as much as the basics and while I’m on the subject – don’t mess with performing your basic exercises on a swiss ball to work the core. As I explained above, the basics on a stable surface are more than sufficient on their own, but an unstable surface won’t provide enough intensity for the muscles you intend to work- plus it’s downright dangerous! I’m all for the swiss ball under certain circumstances, but not as a matter of course. Also, please don’t use the current trend of ‘waist trainers’ or girdles or any device that is supposed to pull your waist in and keep it tight. Why? Simple - the waist trainer is doing the work for you! Perform vacuums instead. These will do more for your

‘core’/waist than anything you wrap around your waist-ever! Vacuums performed correctly will provide you with your own internal girdle that will bring your waist in and keep it tight more than any other exercise. Without question.

Are vacuums easy? Hell no! Are they worth the effort? Hell yes! Vacuums are performed by expelling all the air from your lungs and ‘sucking’ your stomach in as much as possible. Imagine you are trying to touch your belly button onto your MAY 2018 | FLEX

119


spine, plus pull up and under your ribs and hold this for a minimum of ten seconds. In fact, if done correctly, you won’t be able to hold it for much more than 10 seconds. Begin by performing vacuums on all fours, progress to kneeling and, when you are proficient, standing. You MUST blow ALL your air out and DO NOT take even the smallest breath before performing a vacuum as they will not be effective as they could be. You should feel your obliques and lower abs tighten like never before and after holding for approximately 10 seconds, you will need to take a breath…..if neither of these happen, then you haven’t performed it correctly. As with everything, practice makes perfect and keep going; believe me, you’ll know when you get it right! Watch what happens to your midsection when you are working on it. If it rounds outwards, don’t perform that exercise….ever! Watch someone when they are doing hanging legs raises the next time you are in the gym, and you’ll see what I mean. When we are working

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our biceps with a curl, for example, they bunch up into a ‘ball’, and this is the look we are trying to achieve. What makes you think it will be any different when you are doing an ‘ab’ exercise? If your abs protrude when you train them – that is how they will eventually look. If that’s the look you want, go for it!! So, the question is how do you train your abs to keep your waistline as tight as possible? Simple – perform most of your exercises on the floor and make sure they are all a form of crunch. Perform all of the exercises slowly and deliberately, with a hold in the contracted position. Always squeeze the abs while exhaling as much as possible. Plus, don’t forget the vacuums! Your abs have the potential to grow like any other muscle. Train them multiple times per week, but not for too long; the whole intention is to keep the midsection small and Exercise

Sets

Crunches Vacuums

tight. If you need to thicken the abs a little use weighted rope crunches but avoid using too much weight if you perform them correctly you won’t be able to go too heavy anyway! You can also use my version of leg raises and start halfway through the movement as it’s pretty much the hip flexors that get you to that point. Without keeping you waiting any longer, this is what I recommend for abs: 5 days per week, perform 5 sets of any ‘crunch’ type exercise. In between each set, perform a vacuum and hold it for 60 seconds, repeating this at least 5 times. If you need a little more thickness in the abs, then replace the crunches with a modified leg raise or rope crunches. Don’t forget the vacuums!! In fond memory of Bernard Peter Channon

Reps

Frequency

5

15-25

5 times per week

5

10 sec on 10 sec off - 1 min

5 times per week


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o So, So, who do who d you yo y ou listen to? Who better than the judges themselves?! Flex have gathered top tips direct from the people who may be looking at you showcase your physique when you step on stage.

FLEX | MAY 2018

Find the federation that you are competing in, and make sure you read the advice. It might be the difference between winning or losing!

Knowin Kno win wing ng wha h t to to do do what once you’ve decided which federation suits your physique is always a big confusion. You will find that many people give you lots of conflicting opinions.


TIPS FROM THE TOP BY

EDDY ELLWOOD

5x NABBA Pro Mr Universe

My Top Ten Tips for Competing These are not just tips for competing in NABBA, but within any federation! TOO MUCH EMPHASIS has been put on getting a good coach, PT, dietician, make-up artist, hairstylist, costume designer, etc. All top pros were once amateurs, and all amateurs were once beginners. 1. If you are that interested, you will read, learn and decipher the knowledge by picking the brains of people who have been there and worn the said T-shirt, then put it into practice and fine-tune it to suit you. 2. The diet is the most critical part of your growth. You cannot build a house without bricks. The correct calorie intake with regards to the amounts of grams of protein, carbs and fats for your lean muscular weight is needed. Split your daily meals into 6 or 7, eating one every two and a half hours throughout the day to keep your muscle repairing and growing. 3. Train both fast and slow twitch muscle fibres. We are all born genetically different, and our ratio of fast and slow twitch fibres varies. Both respond to varying types of training. I would suggest you need to alter your exercise routine to suit heavy low rep training alongside light high rep training. Train all muscle groups to maintain a balance between them. 4. Once you have a foundation and you are looking to compete, you are the one to decide, NATURALLY OR NOT! If you choose the chemical route, do it with as much knowledge as possible. Many self-proclaimed GURUS profess expertise but have very little, and their only interest is to make a bit of profit out of you. These people are not interested in your long-term health, and it’s morally wrong. 5. Try and stay within 10% of your leanest weight, this makes the pre-contest diet easier. Eat clean, and don’t eat less than your body’s requirements. You need protein for muscle growth, and I advise to use 1.25g per lean lb of bodyweight, which was about 360g for me at 287lbs competition weight. Remember more isn’t better, too much protein will stress your kidneys. You need carbs to keep your muscles full and fuelled. Carbs should make up approximately 55% of your calorific needs. This for me was 600-700g. Every molecule of glycogen in the muscle tissue binds to

2 molecules of water, and this will keep your muscles full and tight, enable a good pump and keep your metabolism burning. You could say, ‘If I take the fuel away, the fire will go out’. Yes, you will burn fat for a short period if your body goes into ketosis, but if this happens, your metabolism will slow down and you will have muscle tissue wastage. Keep fats to a minimum, only 10% of your daily calorie intake. I suggest eating whole eggs including all yolks to intake quality fats; there is 3g of protein in each yolk as well as good fats. 6. Get constructive criticism on how you are looking on a weekly basis. Make sure it’s someone who will tell you the truth and not blow smoke up your arse. You need this person to be honest about where you’re lacking and what you need to be doing. Try to be stage ready four weeks out, then fine tune it by raising or lowering carbs minimally to tweak. 7. Practice, practice, practice your compulsory poses and compose your routine to show you at your best. Do not include poses that don’t suit your physique! 8. Shave every inch of your body and exfoliate your skin to show your physique off to its best. Do this at least a week before the show date when the tan will be applied. This will help to make sure you do not get a rash that could flare up and draw water to the surface of the skin. 9. Use a well-fitting costume. This can make a huge difference to showing good lines in your stage package. 10. Enjoy your experience on stage and show that you look like you are. Be confident and not arrogant- arrogance shows and isn’t liked. This also can make a big difference in you standing out. There is so much more to say and do, but these are the basics. Don’t over cardio and burn all your muscle off and end up small and flat. Carbs are not the enemy, yes, I agree not everyone can take in vast amounts. I’ve dieted women on over 300g a day and men on anywhere from 400-700g and got them lean and hard with as little as none to 3x 40 min cardio sessions a week. This depends on the individual. People claiming to be carb sensitive are usually that way because of cutting them out. Reintroducing them slowly can change that clean complex carbohydrate, not simple sugars! I’ve done low carbs and no carbs and suffered. I would hope my 5 consecutive NABBA Pro Universe titles give you confidence in my tried and tested formulas for competing.

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TIPS FROM THE TOP BY

ANGIE WESTON

Miami Pro Founder & Owner

FITNESS MODEL AND BIKINI COMPETITOR My 10 Top Tips to Competitors 1. Work on your weak points So often, I see competitors with great winning physiques who are lacking in one or two undeveloped body parts. It’s so important to present yourself on stage with the complete package from head to toe. The judges are marking you on your complete physique, and not just on one area like your upper body. If you know you have small and undeveloped legs, then don’t compete until you have fully developed them. You will be judged on your complete proportion, muscle balance and symmetry. If you are a first-timer and just want the stage experience, then it’s okay to compete as you are, but for those who are more serious and want to place highly when competing, make sure you look at your weak points and work on making them your strong points. This way you can bring your best physique and a complete package to the stage. 2. Hold your poses and keep it tight all the time The judges just want to see your physique, so it’s essential that you don’t rush your quarter turns or poses. Remember, there are a lot of competitors on stage, and the judges have the hard task of seeing and judging everyone fairly- so that can take a while. This is why it’s crucial to hold your poses for that bit longer and to keep your muscles tight and flexing and to breathe. This will make a big difference in your scoring. 3. Get a prep coach A prep coach’s services definitely add to your expenses, but if you can afford it, it’s worth it. A good prep coach adds so much value and will give you a big boost of confidence and also keep an eye on you and your diet. They’re the ones that will tell you what nobody else will – like that the clock is running out on your prep time and your body’s not yet where it needs to be. It’s nice to get compliments in the gym and to hear that you look great, but only a prep coach will tell you the truth that you look terrible 4 weeks out and that you need to get yourself in gear. When you’re looking for a prep coach, you can rely on word of mouth. People at your gym and online know who the good coaches are, so ask the people and resources you trust. An experienced coach will be able to give you photos of the people they’ve worked with in the past and will talk about previous clients’ workouts and prep plans they’ve come up with. 4. Always smile and interact with the audience Confidence goes a long way when on stage competing. It’s all about being a showman on stage and entertaining the audience and judges in a way. It’s all about having the ‘X’ factor that catches the judges’ eyes, which also helps with your overall scoring. Too many times I’ve seen brilliant competitors with winning physiques lose their placing because they just didn’t stand out enough on stage. They had no confidence or didn’t interact with the crowd or didn’t smile. Judges know that first-timers will be nervous, but you also need to try to be as confident as you can on stage and to stand out for that 1st place trophy. You’re also judged and marked on your stage presentation and stage confidence, so make sure to smile extra, even if you think you look like a clown, it does go a long way.

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5. Nail your posing and T-walk Nothing is more important than nailing your posing routine. Your posing is how you present yourself and your physique to the judges, so minor changes in angles and whether you contract or relax a muscle can dramatically change the appearance of the lines in your body. The best thing is to hire a ‘posing stage coach’ who can show and teach you how to WOW the judges and audience when you’re on stage. It’s crucial to nail your posing because this is the overall presentation you’re delivering to the judges. If you can’t pose and show off your best body parts, then your competing could be a waste of time. Find a reputable posing coach to help you kill your posing on stage. It’s not just about having a sculpted body ... you need to know how to pose to get the highest marks. 6. Get a dark professional competition tanning A competition tan is not like the average spray tan that you get from your local tanning salon. Competition tans are VERY dark to the extent that if you walked around on a daily basis with this tan you would look like a freak. But, from the judges’ point of view when you are on stage, your tan looks perfect and amazing! The stage lights are so bright and strong that it will wash out your colour and muscle definition, so you need to be dark to accentuate your muscle definition. If you are too pale, your muscle definition won’t be seen, and all that hard work of training and dieting for months will be washed down the drain. So, invest in a professional tan from the federation you’re competing in. 7. Make sure your bikini/trunks are the bomb! A competition bikini/trunks are not the same as what you buy off the rack in the store. The bikinis are much more glamorous, and blinged out with crystals. They are expensive but very eye-catching, and worth the extra bucks. They can mean the difference between 5th place and 1st place. Don’t buy cheap bikinis or trunks that are made to wear on the beach, don’t cut corners on your main outfit that’s the only way of presenting yourself to the judges and audience. You’re marked on your bikini and trunks and how well they fit you, so make sure they stand out and are a great colour and cut. Take the time to find a good company or stage bikini /trunks designer that specialises in posing costumes and has the expertise as to which parts of your physique need to be accentuated and highlighted. For females, you need to focus more on the bottoms, so the bikini fits perfectly to show off the rounding of your glutes, and for men make sure that the fit around the waist is right, and so is the length. An off-the-rack bikini or trunks will make you look untidy and will throw off your lines and symmetry. Months of hard work can be ruined by wearing the wrong suit. You’re also marked on your bikini/trunks and whether they suit you. So make sure you bling out your bikini, or get eye-catching trunks if you’re a guy. 8. Get a professional stylist hairstyle and make-up Stage make-up is much different from a typical girls’ night out makeover. Stage make-up needs to be ‘over the top’, and heavy make-up needs to be applied when competing because you’ll be


TIPS FROM THE TOP a long way away from the judges and the audience. You’ll need to stand out and make a big difference in how you look under stage lights to get the judges’ attention. You might look like a clown close up, but under the lights that make-up allows your features to be seen from a distance. You’re also marked on your make-up, so don’t cut corners by doing your own (unless you are a professional make-up artist). Instead, get it done professionally by an official make-up artist for the organisations you’re competing with. 9. Make sure you’re lean enough One of the biggest things you learn at your first show is that it’s easy to think you look fantastic when you’re comparing your physique to the people in the gym, but that doesn’t mean you’ll win or place highly when competing. The other competitors standing next to you on the stage are in great shape, seriously shredded and look amazing. Instead of giving yourself the benefit of the doubt about those soft spots and assuming that you’re just holding water, think again, it could be that you’re not lean enough yet and that you need to keep working hard at your workouts and diet.

winning, but no one prepares themselves for losing or a plan for after competing. If you do lose, it’s your family and friends who have to pick up the pieces. It’s just as important to mentally prepare yourself if you do lose as it is to prepare yourself for a win. Naturally, you don’t dwell or focus ALL your time on losing. You have to come up with a plan B, so if it does happen, you won’t be so shocked, heartbroken or depressed. You have to realise that there’s a possibility you might not win because there’s only one winner out of a large group. If you do lose or don’t place as well as you think you should, get footage or videos of yourself on stage. See how to better yourself for next time, whether you need better posing, better trunks/bikini, better quarter turn poses, need to smile more or to be more confident. It’s easy to win but it’s harder to lose, and most competitors who do lose don’t compete again because they didn’t prepare themselves for losing. Most competitors take it personally if they lose and think that the judges didn’t like them personally or blame the federation, saying that it was fixed (which isn’t the case). Take time to examine yourself on stage and come back better. Get better and not bitter. Always have a plan B and a good attitude if you lose.

10. Always have a plan B and the right attitude It’s easy to win, right? But what happens if you lose? Have you prepared yourself? Most people focus and prepare themselves for

Always have fun on stage. Remember, you’re not running for president, so chill out and have fun. It’s your time to shine, so make the most of your stage time.

BY

WARREN DYSON

PCA Director & International Judge

My Tips to Competitors Show day is the cumulative effect of all those years of arduous training, sacrifice & dedication. For most, it’s the pinnacle of years of planning, so it’s vitally important that you set in place a plan to ensure this day runs as smoothly as possible.. You also need to understand that you have only a short period of time to showcase your physique- it’s minutes. So, show day needs to run to plan and be STRESS-free, as stress will single-handedly destroy all your plans.

3. Condition One thing of utmost importance is condition, and you must have the requirement for the class you are aiming to compete in. You should have low body fat and dehydration which will help to show definition and muscle separation. If you’re too fat or watery, or both, then a judge cannot assess you on potential alone. You can have the best balance/symmetry and pose like a Pro, but if we can’t see your muscle we fundamentally can’t judge your physique.

1. Before show day Formulate your plan of action for the show day, including the day before and put it down in writing. Ensure you include in this a checklist of everything needed for these days, including a contingency plan to cover any foreseeable hiccups. Pack your bag and ensure you have enough food and water for the day as well as delays. Also include spare trunks/costume and pump up band as well as an additional copy of your music.

4. Tan Ensure you use a competition tan from a reputable company and try a trial run with the product if possible before show day. If you are using the services of a tanning company, then make sure you follow their protocol and guidelines from start to finish. Don’t moisturise before your first coat of tan unless it’s a specified product which works in conjunction with your tanning product. Also take note that when using diuretics this can affect your skin PH level and in due course create a reaction with your tan, resulting in a green tinge. Also, make sure your tan is suitable for your respective class and follow the guidelines of the federation/association you are competing in. A common mistake that a lot of competitors make is to apply a tan that is too dark and this along with harsh stage lights will hide definition and condition. Likewise, too little tan or no tan at all along with the severe stage lights will wash out any condition/separation as well as making you look watery. My advice, unless tried and tested would be to stick with the company and professional tan as recommended and on-site at the venue. If applying your own tan, then ensure you use a glaze product that creates sheen and not a shiny look like that of baby oil. One coat instant tans if used need ¾

2. Travel arrangements If you are travelling far and it is financially viable, go the day before and book a hotel. If you’re travelling on the day of the show, set out first thing and ensure you arrive at the venue early. This will help to avoid delays and hold-ups. This way you can register as soon as possible and get the running order, which will enable you to plan for the day. At all times make sure you are in earshot of the venues tannoy or keep in touch with an official to keep track of how the show is running, so you have an idea when your class will be on. It’s always good to find a quiet corner where you can lie down, keep calm and put your legs up.

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TIPS FROM THE TOP to be applied sparingly and by someone who has experience with this tan, as overuse will just hide all your definition/condition. In my opinion, one coat tans should only be used if you have extremely low body fat and have a very dry physique.. 5. Posing Practice makes perfect and your posing should be nailed weeks before show day. The most important aspect of your posing should be your mandatories and quarter turns, as these are what we use as comparisons and will decide where you place on the day. If your posing is effortless, with smooth transitions as well as appropriately executed, this will make you stand out from the crowd. One of the most critical poses is the relaxed front pose. which is part of your quarter turns but also of enormous importance as this is the stance you will maintain at the rear of the stage in-between call outs. Be under no illusion, we as judges we will still be judging you when you are standing at the back of the stage, especially when competition is close and when we are scanning to ascertain the next call out. Many competitions are won and lost by good & bad posing. 6. Carbohydrate A big mistake a lot of people make is to over carb, especially on the day of the show and the day before, making them appear watery as well as bloated and with a distended midsection. It will destroy the most aesthetic and symmetrical of physiques and ruin all the hard work done previously. Usually this happens when a person is looking perfect, but in the quest for that bit more as always, it ruins everything. If it isn’t broke, then don’t try to fix it.

BY

7. Time on stage Enjoy your day and especially your time on stage. It is your time to shine and showcase that physique you’ve worked so hard to create, so be confident and make sure you smile. But remember, there is a fine line between confidence & arrogance. 8. Manners At all times, be polite to the venue staff, judges and your fellow competitors. Manners cost nothing, so remember, how you act as well as portray yourself on the day is how you will be thought of in the future. If you don’t get the result you want, take it on the chin, get the constructive feedback from judges and people you can honestly trust, then use this in your plan when you next compete. 9. Venue respect Treat the venue with the utmost respect, be mindful of your tan at all times and take your rubbish with you. 10. Social Media Remember your social media status and standing will have no relation to how you place on show day. The modern-day phenomenon of ‘social media superstardom’ is an excellent way of promoting yourself and getting recognition for your efforts, but please understand this will give you no preference on the day of the show. In fact, it can be a hindrance as some athletes edit their progress and gym shots to such an extent that the physique they show on the day of the competition has no relation or reflection to the pictures previously posted. Remember- there’s no hiding place on that stage under the harsh stage lights.

STEWART ARMSTRONG

CEO & Founder

PURE ELITE 10 Tips for Competing at Pure Elite 1. Make sure you understand the difference between a fitness model federation and a bodybuilding federation. They are not the same, and the judging criteria are different, the posing is different- the whole day is different. 2. Read the criteria for the category/categories you want to enter and understand how your physique should look on stage. 3. At Pure Elite, we have free posing, so practice, practice, practice as your posing is a big part of the judging criteria. Your transitions need to be fluid, and you need to have good stage presence and confidence. Do not forget the model part in fitness model. 4. Have a fitness model tan and NOT a bodybuilding tan. There are many different types and colours for a stage tan. If in doubt, use our recommended tanners ‘Elite Angels’. You will be judged on your tan. 5. Ladies- do not have the white face style of makeup. You need to come to the stage with a model look. 6. Guys, for all the model based categories you should wear swimwear trunks, NOT boardshorts.

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7. Be prepared for a long day. All awards are handed out at the end of the day once all the categories have been judged. Remember, if you are lucky enough to place then those winners pictures are shared a lot. Do not ruin them by coming back on stage bloated and remember to tense. You want to look your best in the winner’s pictures. 8. Smile on stage or at the very least look confident. The easiest way to achieve this is to bring a loud family member or friend. When they shout, you will smile, and your confidence will go up. 9. Tune in to our Facebook live session; we hold this every Wednesday at 9 pm and Sunday at 8 pm. It is a great way to get all your questions answered 10. At Pure Elite, for model based categories everyone does a T-walk and then stands at the back. We then bring everyone forward for 1/4 turns. Remember, when you are positioned at the back you are still being judged. Comparisons are made, even when you may think no-one is looking, the judges can still see you. From the moment you step on stage to the moment you leave, you are being judged. P.S. Did I mention to practice your posing?


TIPS FROM THE TOP BY

TREVOR CHUNG

WABBA GB President GREAT BRITAIN

My Tips to Competitors Work to fit the class that you are entering: Do your homework and understand the criteria of your class. Try to match that as best you can. Bodybuilding is a multi-faceted sport. It’s not about being merely the biggest or the most ripped; it’s about the overall package and who satisfies every aspect of the criteria the best. Fitness classes are more complicated, and some aspects of the physique are more critical than others. It is essential that the athlete understands what they are trying to achieve and is working in the right direction. Most federations have their criteria published on their website, and most judges are happy to run through any queries with you. 1. Be prepared: To coin a cliché: Perfect Preparation Prevents Poor Performance. Being well-practised in your presentation and being prepared for the day will make you more relaxed and more confident, which leads to…. 2. You are being watched: The judges are watching you at all times. It’s their job to judge the contest on what they see not what they know, so you are only as

good as the physique you bring to the stage. You must assume that the judges are watching you at all times from every angle, not just when you are in comparison or doing your routine. When you’re in the line-up, and even at the weigh-in, look like a winner at all times. You’ve worked hard for months for this moment. It’s no time to relax. Focus on your posture from the second you walk on the stage, keep your head up and maintain a positive attitude throughout the contest. 3. Be where you are supposed to be: Keep an eye on the pace of the contest. If there are a lot of big classes in front of yours, the show may run late, or if there are some classes with no competitors, it may run faster than scheduled. Always remember the running order or show schedule is only a guide. It is the competitors own responsibility to be on stage with their class, and whilst organisers will do their utmost to round everybody up and keep people informed, you need to be in reasonable proximity at all times for them to do so. 4. Don’t allow yourself to become overshadowed on stage: If the stage is small or you are short on space, don’t get caught up jostling and don’t get nudged out of the way. Step forward and make yourself prominent, the head judge will move you back, but you won’t lose any points, and you can keep yourself in the judge’s view at all times.

WES CASEY & GLEN RAISBECK BY

Co-Owners and founders UKUP

Top 5 tips for competing with UKUP 1. Posing: practice practice practice! Posing is just as important as having a great physique. You can have the best package on stage, but you need to be able to pose well to show your potential of at its best. 2. Be confident Being confident on stage is vital, even if you’ve not got the best physique in the line up. Confidence will help you pose and present yourself in the best possible light, giving you an edge over your competitors. 3. Knowledge Knowing your category and poses is essential. Some classes have mandatory poses. Watching a show before you compete (especially if it’s your very first show), will always help to give you an idea of what to expect and what is expected of you on the day. Also, learn the knowledge about prep, especially ‘peak week’.

This will help you in your first competition, and you can learn from different ways of doing prep for future shows to see what works best for you. 4. Rear pose A lot of the time, the REAR pose is key to winning a category whether it be physique, bikini, classic, figure or model. Whatever your rear pose entails in your group, make sure you bring it and give it that extra push. 5. Be healthy and happy Doing a competition is not easy and takes vast amounts of hard work and dedication. There are many reasons why people decide to compete, but whilst doing your prep and training, it is critical that you do not do anything that is detrimental to your health and happiness. Be healthy and happy and enjoy the experience of competing and the challenges that come with it.

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BY DARREN NICHOLHURST

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PHOTOGRAPHS BY PHIL SMITH-HARPENDEN STUDIOS

HOW DO YOU GET A PHYSIQUE LIKE THIS AT ONLY 22 YEARS OLD? THERE IS ONE SIMPLE ANSWER… DEDICATION.

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E

very now and then, a bodybuilder appears who has the genetics and work ethic to become something special.

Azeez Salu has already caused a stir among the competitive ranks. Having won the under 100kg class in the UKBFF Diamond Cup in Liverpool, he is now hungry for more. “When I was at home in Lagos, I only ever wanted to do one thing,” he begins. “I wanted to fly to England and become a bodybuilder. I felt I wanted to be different to my siblings, and show that I had the dedication to become someone special. I wanted to look after my mum and live my dream.” Azeez knew that in order to live that dream, he would have to dedicate everything to his diet and training. This dedication is something he carries forward with passionate clarity. “I have put together a structure of how I’m going to go forward from here,” he says. “I want to present my best package so far at my next show. I intend to get my Pro cardno matter what the cost.” One thing that emanates from this young athlete is the desire to not only reach his own goals, but to help other young guys see that they can also achieve theirs. “If I can inspire other youngsters not to give in and to take the chance to be the best they can be, then I have achieved my ultimate goal,” smiles Azeez. “I want everyone to experience that feeling of holding that trophy or hitting that target, all because they took the steps and believed in themselves. If I can do it, then you can too.” Azeez is now working with his new prep coach, the guru and legend himself Nathan Harman. With such a strong partnership, it would seem there isn’t anything stopping this upcoming athlete now. ‘The Wizard’ as Nathan is known, has

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GETTING STACKED IN THE OFF-SEASON THE FOOD Azeez currently consumes 416g protein (post-cooked weight), 730g carbs (pre-cooked weight) and 75g fat per day His stable foods include: Egg whites, nut butters, gluten-free porridge oats, white rice, fruits, green veggies, chicken, steak and fish. His supplements include: Whey, BCAAs, Glutamine, Creatine and Karbolyn WATER Azeez’s daily water intake is at least 4 litres per day- more if exercising to replace loss through perspiration. Seasoning can be applied to the meals, however at this stage no sauces.

gone through every single piece of food that Azeez intakes with a fine toothed comb. Nathan worked out the exact macros and micros needed for the maintenance and development of Azeez’s off-season structure. “It’s so important to make sure the entire diet is specific for the athlete you’re working with,” says Nathan. “I work very closely with my athletes and monitor every step of their prep- especially in the off-season.

This is when the lean gains should be made, and these massively critical new gains are what get showcased in on stage. If this were to go wrong, there would be no next show.”

The Plan Once every detail had been finely thought out, Azeez and Nathan’s plan was ready. “When I looked at what Azeez’s daily intakes were, like many other


bodybuilders, the amount of quality food being consumed was inadequate. With his new off-season diet, we worked out the exact number of carbs, proteins and fats required each day. These will be changed when the gains begin to plateau. “Every aspect of Azeez’s prep has been looked into and assessed. From supplementation and what products to use and when to take them, through to the best poses for his muscle structure once he steps on stage, everything has a plan.” For your own prep plan visit: Facebook: Nathan Harman Instagram: @Teamprobodeez

Seated Leg Curls 7 x 8-12 reps Instagram; Azeezthebeast Reverse Hack squats - Superset Snapchat; zeezfitness with Jefferson’s Squats Facebook; Azeez Salu 5 x 8-12 YouTube; azeezthebeast DELTS & BICEPS Dumbbell Seated Press Monday: Hams/Quads/Inner 7 x 15 reps Thighs (heavy) Smith Machine Press Tuesday: Delts & Biceps (slow negative, fast positive) Wednesday: Back 4 x 10 reps Thursday: Chest & Triceps Friday:

Hams/Quads/Inner Thighs (volume)

Saturday:

Upper body

QUADS Leg Extensions - 7 x 20 reps Front Squats – Superset with Back Squats 3 x 8-12 reps – 3 x 20 reps Leg Press – Superset with Hack Squats 4 x 20 reps – 4 x 8-12 reps Adductor Machine 4 x 50 reps HAMSTRINGS Lying Leg Curls 7 x 20 reps Stiff Legged Deadlifts 4 x 8-12 reps

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Upright Rows – Superset with Underhand Grip Front Raises 3 x 8-12 reps Side Laterals 7 x 8-12 reps Face Pulls - Superset with Bent Over Laterals 7 x 15 reps Alternate Dumbbell Curls – Superset with Hammer Curls 7 x 15 reps


21s Straight Bar Curls 5 x 21 reps BACK Straight Arm Rope Pulldowns

Hammer Strength High Pull Down Hold and squeeze for first 10, then the next 10 fast 3 x 20 reps

Chest parallel with the floor using rope 7 x 8-12 reps

Hyper Extensions – Superset with Rack Pulls 7 x 20-30 reps 7 x 8-12 reps

Underhand Grip Barbell Rows Hold and squeeze at the point of contraction 6 x 15-20 reps

Dumbbell Shrugs – Upper Set with Machine Shrugs 4 x 15 reps plus

Overhand Grip Lat Pull Downs – Superset with Leaning Right Back and Rowing Hold and squeeze at the point of contraction – 10 reps each 3 x 20 reps

Barbell Shrugs 7 x 8-12 reps CHEST Incline Cable flyes 7 x 8-12 reps

Push-Ups – Superset with Machine Press 3 x Failure - 3 x 8-10 reps Smith Machine TUT – fast negative slow positive 3 x 15 reps Pec Deck 7 x 8-12 reps TRICEPS Dips - Superset with Overhead Rope Extensions 7 x 15 reps Close Grip Push Ups Superset with Underhand Grip Push Downs 3 x failure - 3 x 8-12 reps

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What is High-Intensity Training (H.I.T)? ///

BY TEAM TEMPLE

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PHOTOGRAPHS BY MARTIN TIERNEY


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Train harder, train smarter! Why spend 2 hours plus in the gym for 5,6,7 days a week and burn out? Especially when you can spend between 45 minutes to 1 hour working out 3-4 times a week and get the same, or better, results! Introducing H.I.T and Arthur Jones. Many of you may not know the name, but you may have heard of his famous machines. Arthur was the founder of the Nautilus brand. H.I.T focuses on quality weight training until you reach muscular failure. The amount of intensity put into each repetition will determine quality results. Focus on both the number of repetitions and the amount of weight (leaving your ego at the door), and the amount of time the muscle is put under tension from that particular exercise. Secret? It’s not just how hard or intense you train in the gym. It’s also your recuperation. These are the answers to success in achieving a goal you have set. You train because

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you want to get big and substantially grow the muscle. The building process occurs in the following three-stage sequence:

• Stimulation (workout in the gym) • Recovery (food + water) • Growth (sleep) Only after muscle growth has taken place is it time to train those particular muscles again. However, if you don’t allow time for full recuperation between workouts, you’ll cease to build muscle, which is the complete opposite of the philosophy of bodybuilding. Less is more!

• Shorter rest periods in between sets • Maximum intensity on your working set • Create that stimulation Famously used and followed by bodybuilding legends Mike and Ray Mentzer & 6 x Mr Olympia – Dorian Yates, whom I’ve watched, learned and studied very carefully from.

How many movements are there in one single rep? Many that train/workout (especially beginners) don’t realise that there are THREE movements in one rep! Yes, THREE! Unfortunately, many are focusing on the one movement which is usually the positive. The number of ‘personal trainers’ I’ve seen teaching their clients an exercise without all THREE correct movements baffles me. The THREE actions we should all concentrate on are:

1. The POSITIVE 2. The SQUEEZE (contract)

3. The NEGATIVE

(our strongest movement)


Keeping that desired working muscle under maximum stress/ tension. Ensuring maximum results from that rep, set, and exercise! What do we do to our bodies in the gym?

This is such a simple question, and yet I’ve had so many different replies. It’s interesting to know what people actually think is happening to their bodies when they are working out. The simple answer is stimulation and damage to the muscle tissue. This is bodybuilding! We don’t ‘get big’ or ‘grow’ in the gym, we stimulate and break down the muscle tissue by putting it through as much stress as we possibly can during exercise. It’s what you do outside the gym that will determine if you get the results you’re after, muscular

growth or increased strength for the next workout. Can I get the desired ‘muscle beach body’ in a matter of months?

If you want a great looking physique in a fraction of the time, body build with high-intensity training. If there were a more direct route to an aesthetic figure, bodybuilders would be using it. There seems to be something of a misguided opinion, that if you use a bodybuilding approach, you’ll wake up one day to find that you’re the size of a small country with veins running the contours of your body like their roadmaps. Not only is that incorrect, but it’s also pretty offensive to those few who work so tirelessly in their pursuit of that appearance. It takes years of incredible diligence.

Is Intensity Important?

What causes muscle growth? Intensity causes muscle growth. Putting stress on the muscle it’s not used to will cause a reaction- that reaction is muscle growth. Whether you’re looking to get fit, shed body fat or build muscle, the intensity is what needs to be brought to every session. Intensity is the key to rapid progression in the gym. So, every time you find a way to cheat that intensity remember you’re only cheating yourself! Is Preparation Important

Do you even know what you’re training before you walk through that door? Is it essential to understand what you’re training at least 24 hours before your workout? I’ve asked people what they are training when they enter the gym,

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most have no idea of what they want to train, and yes, I’m always in disbelief when I hear that! I mentally prepare for the whole workout the day/night before. I don’t believe anyone can get good results by just walking into a gym and starting a workout without any thought of what he/she is trying to achieve. Always take time to psych yourself up before a workout and lock your mental energies into what is required. Get clear in your mind what you want to perceive the goals are for that particular workout and convince yourself of how hard you will have to work to achieve them. Everything is mental, having the right mental / psychological approach 24 hours before you ‘go to war with the weights’. Psyching up for that intense 1 hour of pure balls to the walls ‘blood and guts’ leading to the results you want. Mentally preparing for your workout 24 hours beforehand will help with

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the results and the quality of your workout; it will be like second nature going through the motion. Whereas, if you go straight to the gym without any idea of what you’re about to train, the results of your workout won’t be as useful as they could have been. For example, an MMA fighter would like to know who his/ her opponent is before their fight. Why? So they can study and mentally prepare to defeat their opponent. Use the same philosophy in bodybuilding and your workouts, defeating the exercises, weights, and reps. Eat, sleep, breathe it! What is the mind-muscle connection? Is it essential to our training?

It is a skill, and this is almost certainly why no one ever mentions it; because they can’t describe it! Simply put, it is all about what you concentrate on while you exercise. Never underestimate the power of the mind; regardless of how it might first seem, bodybuilding is far more

mental than it is physical. Or at least, it is if you’re doing it right! So how do you go about learning to get this elusive connection?

Well, to a greater or lesser extent, it will depend on your form. Leave your ego at the door. Your muscles don’t know nor care how much weight you’re able to lift. If you can press 150kg on a bench press, but your chest is failing to grow half as big the guys who can only do 100kg, then it stands to reason that adding weight is just going to make you stronger. It won’t make your chest fuller. You have to put the tension on your chest. The first place to look: How are you positioned?

What is the path of movement of the weight and are you making things as biomechanically difficult as they can be? Olympic and power-lifting are all about cheating gravity; bodybuilding is all about efficiently increasing it.


When it starts to burn, don’t try to ignore the sensation, embrace it and focus on it. When it feels as though you’re not going to be able to do one more clean rep, go for it and don’t be afraid to fail.

particular muscle group you intend to work. Eventually, with correct form and nutrition, your weights will increase, and you’ll progress further, become stronger and get the results you desire.

If you’re struggling to progress on specific muscle groups, drop the weight and concentrate on form and muscular contraction and you’ll manage to get the focus on that

Can I become a Pro bodybuilder?

Well, it’s the same in any sport. What separates the guy from 1st, 2nd, and 3rd? We’ve all got specific physical characteristics that help

you in our chosen sport, so we’re all gifted up there, but what can give you the top spot? It’s all mental, it’s all in your head, your mental approach, your mindset is the KEY, and if you doubt yourself, you’ve already lost. Remember, every pro bodybuilder was once a beginner just like you. If you have the dedication, mindset, knowledge and consistency then yes, you’re on the right track.

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PRODUCT NEWS

THINKING ABOUT BECOMING A PERSONAL TRAINER? With so many training providers in the UK it’s often difficult to choose which one to study with. Follow these simple eight steps to help you decide: 1) The package: Dont be blinded by marketing hype. Ask real questions about your course. Who’s teaching you? Where will it take place ? How long before you qualify? What after support is on offer? 2) Reviews: Always a good place to start. What do other people say about this company that have studied there. Look at Google and Trust Pilot as with those, you cannot leave a review until your account is verified. 3) Social media: Check the companies social media pages, you can get a good idea of the company from the articles they post. Their experience, intellect, creativity and originality. 4) Regulated Qualifications: Make sure the qualifications you choose are regulated by OFQUAL. A regulated qualification ensures your qualification is recognised by employers and gyms.

IT’S HERE! USN BLUE LAB WHEY Backed by Science, Perfected by You. USN Blue Lab Whey marks the industry’s first consumer feedback based R&D programme, to ensure the best tasting, highest quality Whey Protein yet! Comprised of Whey Protein Concentrate, Isolate and Hydrolysate, USN Blue Lab Whey delivers 26g Protein per serving, 5800mg BCAAs and just 1.6g Sugar, making this perfect for lean muscle maintenance. USN Blue Lab Whey is the new premium offering in Whey Protein. Maximise your muscle development and use a product taken by Pro’s worldwide, available in four easy-mix, great tasting flavours; Caramel Chocolate, Chocolate, Strawberry and Vanilla.

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5) Partnerships and endorsements: Any training provider that has an endorsement or a partnership with a well known Gym brand is telling you that if an organisation like theirs can trust them - so can you. 6) Longevity of the company: How long has the company been going? Avoid at all costs, a company that has sprung out of nowhere claiming to be all singing - all dancing. 7) Financial Records: Check the company’s financial records at Companies House. Its simple to do and free. Avoid companies that are making a loss. 8) Price: Often you’ll pay up to double the price for the exact same course with other training providers. Do your research and compare costs before confirming anything. For more information visit www.ptacademy.com or www.facebook.com/ptacademyofficial and www.instagram.com/ptacademy


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ORDER NOW! WWW.FLEXONLINE.CO.UK/SUBS OR CALL 01858 438 865** TTERMS & CONDITIONS * *£23.99 for 12 issues applies to Direct Debit orders only. After the first year you will continue to save 31% off the shop price, paying just £34.99 by annual direct debit and your subscription will s continue at this rate. The gift bundle is limited to UK based subscribers and subject to c availability. Should we run out of any gift you may be offered an alternative product. Please a allow 28 days for delivery of the gifts. Alternative payment methods are available at a rate of a £29.99 for the first year. The expiry date for the offer is 10/5/18 £ *** Phone lines open weekdays 8am to 9pm, Saturday 8am to 4pm Y can cancel your subscription at any time by contacting Customer Services. Refunds will not You be given for any cancellations where a gift has been sent until the first annual term has been b completed. c


COMPETITION CALENDAR

2018 SHOWS

MP WORLDS MP UNIVERSE

April 15th October 28th

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

GIBRALTAR

April 14th

SCOTTISH

April 15th

MOTHERWELL

EAST COAST

April 29th

HULL

IRISH OPEN

May 6th

BELFAST

PCA BODYPOWER

May 11th-13th

BIRMINGHAM

NORTH EAST

May 19th

NEWCASTLE

TNT CLASSIC

May 20th

EXETER

HAMPSHIRE

June 2nd

ALDERSHOT

MUSCLETALK

June 16th

KETTERING

EAST ANGLIA

July 1st

NORWICH

MANCHESTER

September 9th

MIDDLETON

MIDLANDS

September 16th

BIRMINGHAM

CUMBRIA

Date TBC Shortly

CARLISLE

LONDON

Date TBC Shortly

WELSH

Date TBC Shortly

JP GRAND PRIX

Date TBC Shortly

JERSEY

October 7th

CHANNEL ISLANDS

FINALS

October 13th-14th

BIRMINGHAM

PCA WORLD CHAMPIONSHIPS

Date TBC Shortly

THE INTERNATIONAL CHAMPIONS CUP Sunday May 13th

BODYPOWER BIRMINGHAM

THE HERCULES OLYMPIA

Saturday May 26th

THE AMATEUR GRAND PRIX

Saturday September 15th TOWNSGATE

THE VENUE THEATRE, MK.

THEATRE, BASILDON.

THE KINGS OF THE NORTH THE RHINO CLASSIC

Saturday October 20th Sunday November 4th

THE UK CHAMPIONSHIPS Saturday November 24th

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

UK ULTIMATE PHYSIQUES UKUP

BODYPOWER CLASSIC (Pro Qualifier)

WUP

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

UKUP WUP UKUP UKUP RIUP UKUP UKUP

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FLEX | MAY 2018

May 11th

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


CHRIS LUND

With his crisp muscularity and spot-on proportions, Vince Taylor crafted a pro career that spanned from 1989 to 2008. With his memorable posing routines and standout arms leading the charge, Taylor amassed 22 pro wins, including a record five Masters Olympia titles.

TAYLOR MADE

THE SHOT


/// PHOTOGR APHS BY AK _ ANNAKELLE

NAME:

VITAL STATS

Rebecca Hamilton

FROM:

2nd place bodyfitness UKBFF London s.e

AGE:

Bodyfitness UKBFF Nationals Champion 2017

Hastings 33

OCCUPATION:

Car body shop owner

ACHIEVEMENTS:

4th place fitness model at Miss Galaxy Universe 2012 3rd place body fitness UKBFF Kent Classic 2013

00

FLEX | MARCH 2018

2nd place body fitness UKBFF Bedford 2014,

6th place fitness model Fit Factor 2014,

13th body fitness Arnold Classic Barcelona 7th place bodyfitness UKBFF British Finals

HOBBIES:

Walking my dogs, eating out, days out, the cinema & bike rides and watching my boy ride his bmx. Instagram: @becky4u2


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THE LEADING FITNESS EDUCATION COMPANY IN THE UK

www.ptacademy.com

0121 366 0292 @ptacademyofficial @ptacademy

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