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INSIDE THIS MONTH JANUARY 2018 COVER PHOTOGRAPH BY
PER BERNAL
DEPARTMENTS
38
THE DREAM
16 1ST SET
All the happenings
with Mr. Olympia Phil
KILLER Heath, 212 Olympia
Phil Heath wins champ Flex Lewis, the
his seventh entire Team Weider
straight roster, and more.
Mr. Olympia.
26 LIFT
Techniques that
work, routines that
produce results, and
other things to help
you make the most
of your gym time.
34 FOOD & SUPPS

All the things you need
to eat, drink, or mix
first and then drink
to help you reach
your bodybuilding
and fitness goals.
126 LAST SET

Contest results,
athlete profiles,
and more from the
world of competitive
bodybuilding and
fitness.
136 THE SHOT

Iconic snapshots
in the bodybuilding
world.
FEATURES 92 A NEW BEGINNING 114 HOW I BECAME THE 106

AMI Chairman, President, WORLD’S STRONGEST MAN
8 OLYMPIA WIN, TAKE 7 and CEO David J. Pecker’s In his own words, Eddie “the
Following a seventh historic announcement at Beast” Hall tells you exactly
Mr. Olympia victory—tying the 2017 Olympia Weekend, how he trained for an entire
him with the “GOAT,” presented by Amazon year to win the World’s
Arnold Schwarzenegger— Sports Nutrition. Strongest Man title for 2017.
Phil Heath put his win in
historical perspective as 96 OMG, WHAT A WEEKEND!
only he can. Title sponsor Amazon 120 VALENTINA’S DAY
Sports Nutrition presents Valentina Lequeux has
54 COMPOUND the 2017 Joe Weider’s found her own to stand out
POUNDING: PART 2 Olympia Fitness & in the world of fitness.
How to integrate free- Performance Weekend.
weight, compound lifts with
isolation, machine, and cable
78
exercises to create the WINNER’S CIRCLE
ultimate power workouts. Amazon Sports Nutrition presents the 2017 106 SHOW TIME
Olympia Weekend. Some division leaders Showcasing the UK’s
70 extended their reigns, while others were overthrown latest bodybuilding
or replaced—the only guarantee when the IFBB Pro events.
League’s best athletes clash onstage for O supremacy
is that it will be a weekend to remember.
70 AND STILL UNDEFEATED

PER BERNAL
With his sixth 212 Olympia

victory, Flex Lewis remains
unbeaten in the 212 division.
4 FLEX | JANUARY 2018

CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER
David Pecker
UK EDITION
CHIEF EXECUTIVE OFFICER
Nick Orton
www.flexonline.co.uk
CHIEF EXECUTIVE OFFICER UK MANAGING DIRECTOR

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US EDITION
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EDITORIAL ART
Brian Good, Zack Zeigler; Dave Ian Lee; Greg Merritt; Angelica Nebbia; Ramón Gamarra; Cynthia NG; Sean Otto; Anthony Nolan;
Andrew Gutman; Yeun Littlefield; Jeff Tomko; Marc Bailes; James Riley; Erica Schultz; Gaby Chiang
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We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts and letters. Membership on the Editorial Advisory Board does not imply endorsement of any product or
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FROM THE CEO BY NICK ORTON
was pretty underground from

the officials controlling the sport.
The irony is that being
underground has partly been
a driver for increasing the
popularity of the sport, because
young people will always want
something which is mysterious
and dark, in favour of acceptable
and sanitised. Ten years on and
I can see two things clearly.
One, there are so many more
people who are passionate
about the sport of bodybuilding.
Two, the main media still sell
their stories on negatives in
the UK and our successes are
rarely published or recognised
on TV and mainstream channels.
The UK isn’t alone in its approach,

although it’s pretty much the
worst nation for demonising its
sporting elite. Compared with
nations in Asia, the contrast
couldn’t be more different – for
example, in India, bodybuilders
are worshiped, treated like
celebrities, honoured for their
achievements, and rightly so.
I spend a lot of time in India with
BodyPower, and I can see that
recognising bodybuilding
successes has been massively
positive for the overall fitness
BODYBUILDING
of the nation. It’s a simple formula
which the UK really need to get
a grip on. The best in any sport
IS THE UK’S
are revered by fans/ followers,
and are influential because of
this. It makes sense to me to
recognise those at the top of
NATIONAL SPORT
their sport, so that they can
influence more. This is how
you change a nation and if done
correctly, can be massively
ALL HAIL BRITISH So why is it that the mainstream beneficial to millions, just as it
bodybuilding because we are press in the UK love to hate has been in India. Rather than
the biggest market in Europe and bodybuilders? Why does the jump on the stereotype of
we seriously outgun much larger death of a bodybuilder ‘meathead’, doesn’t it make sense
countries in competitions. automatically get linked to drug to focus on the commitment
British Bodybuilding is alive, misuse and make the headlines, required to get into show
well, and consistently producing when the crowning of new world condition, and to look at the
world class physiques across champions goes unreported by discipline required to train
all classes. It is an incredible mainstream media? It’s a bizarre and diet.
achievement that our small nation approach to a sport which is
continues to perform so well. loved by so many - and the love Here at FLEX we will continue
We represent well internationally, for bodybuilding has never been to recognise the best, reward
sending top class athletes right greater than today. achievements, and encourage
around the world to showcase the next generation…it’s all
the depth of talent that we have Ten years ago, when I started about you.
in the UK. It’s a bold statement, BodyPower, there was a
but surely bodybuilding IS our stranglehold on competitors, All hail our national sport
NATIONAL SPORT…we are where newcomers were and the British Bodybuilder,
damn good at it. discouraged from joining what the best in the world.

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7
OLYMPIA WIN,
TAKE
FOLLOWING A SEVENTH
MR. OLYMPIA VICTORY—
TYING HIM WITH THE “GOAT,”
ARNOLD SCHWARZENEGGER—
PHIL HEATH PUT HIS WIN
IN HISTORICAL PERSPECTIVE
AS ONLY HE CAN.
INTERVIEW BY JOE WUEBBEN PHOTOGRAPHS BY PER BERNAL
THE CHAMPION SPEAKS YET AGAIN. We’re very familiar

with him: the now seven-time Mr. Olympia Phil Heath. Only this time
he doesn’t have quite as much to say. With a reputation over the
years as one of the great trash-talking bodybuilders of all time, Heath
was relatively quiet heading into the 2017 Olympia. Then, of course, his
physique spoke loud and clear on Sept. 16 with another commanding
victory, his seventh in a row. Four days later, he gave the following
exclusive interview to FLEX, and he had a fair amount to say—reminiscent
of the man he’d just tied for Mr. Olympia titles, Arnold Schwarzenegger. If
Heath is true to his word, which he always is, we’ll be back here one year
from now with even more to talk about.
FLEX: I’m sounding like a disappointed. I’m sure Shawn

broken record because I ask Rhoden was disappointed about
you the same question every dropping from second to fifth.
year, but…how did the 2017
Olympia differ from 2016? Speaking of that, we had
Your placing was the same, a Phil Heath–Kai Greene
of course. rivalry, and then we had
PHIL HEATH: The callouts were a Heath–Rhoden rivalry,
different, obviously. There’s really no and even before that we
dominant second-place person; had a Heath–Cutler rivalry.
that’s something I noticed this year. So what do we have now?
Like when you had Ronnie [Coleman] A Heath–Big Ramy rivalry?
and Jay [Cutler], it was always those Honestly, I don’t think so. Because
two guys, and then everybody else. here’s the deal: Bonac was beating
With me, it’s essentially been a [Ramy] on Friday. I think what we’re
different guy every year. With that, going to see is a five-headed
the fans are able to get different monster. As of right now, I don’t
looks, same with the judges. There’s know who the challenger will be
always someone new in second next year. What would solidify
place, and there’s always someone someone being a contender would
JANUARY 2018 | FLEX 9

feel like my body did speak
for itself. I got a unanimous
victory again, against some
really good competition.
The biggest takeaway
from this one is that I was
able to learn a lot about my
physique that will definitely
make 2018 very, very
special. If it goes the way
I think it will, it will be the
most dominant package I’ve
brought to the stage yet.
Because you get the
experience. You know what
your body can do, and you
know what it can’t do.
After the Olympia press

conference the day
before the competition
started, it seemed
like you enjoyed the
smack talk from other
competitors versus
being offended by it.
Was that just because
you think it’s good for
the sport, or was it
because you thought
the smack talk was
coming from a place
of respect?
I think it was a little bit of
both. No. 1, I came into
bodybuilding as a former
athlete in basketball. And
who talks more trash than
that sport? [Laughs] That’s
like part of the game. So
when I got into bodybuilding,
people would run their
mouth a little bit. And, yeah,
be whoever dominates the about anyone but a lot of guys heard me talk
post-Olympia schedule. And yourself. That said, how some trash, and it was really
also, who out of that other were you this year just to get people going that
four in the top five is going to compared with 2016? pay to watch the event
do the Arnold Classic? Honestly, I did not care live—to sell the show.
Because we have yet to see about anything someone As far as the other guys,
any of those guys, other else was doing. I actually got Shawn Rhoden had a lot to
than Dexter Jackson, do the some good advice from our say in the magazine and on
Arnold. Those other guys friend [former longtime YouTube and stuff, and he
should be doing the Arnold FLEX editor in chief] Peter definitely had to eat those
Classic—Ramy, Bonac, and McGough. Peter literally words. He had to really be
Rhoden—to kind of solidify said, “Phil, go into hiding like quiet. I was expecting a
who’s that top contender. Dorian Yates used to do. full-on, onslaught attack
For Dexter, there would be Don’t post anything online, from him, and he was
no point in doing the Arnold, don’t even care about what relatively quiet. And that’s
but I think everybody else everyone else is doing. probably because he knew
should. You’re the champ. There’s he wasn’t on and didn’t want
no point in that. Buckle to make a fool of himself.
You’ve said before that down and do your job, and if I was cool with every
when you’re in the thick you do that your physique person who had something
of your Olympia prep, will speak for itself.” I took to say at the press
you’re not thinking Peter’s advice, and I truly conference. If you have

“SEVEN DEFINITELY
MEANS WITHOUT
A SHADOW OF A
DOUBT THAT I’M A
HALL OF FAMER.”
“THE ONLY WAY
I’LL BE THE ‘GOAT’
IS BY WINNING
NINE OLYMPIAS,
BUT IT’S ALSO
GOING TO BE ABOUT
HOW I DO IT IN THE
NEXT TWO OR
THREE YEARS.”

something on your mind Vegas [four days after been as dominant on
and you’re at a press winning the Olympia], having the Olympia stage as
conference, what better a night where I can go get anyone in history.
place to say it? You saw something to eat, and I figure What do you need to do
Ramy. Ramy’s was a little I’ll go play some blackjack for to be considered the
more rehearsed, if you ask an hour. And someone took GOAT in bodybuilding?
me. It sounded like it wasn’t a picture of it. I’m the face of Will it take nine Olympia
really something he wanted the sport, and that comes wins and passing
to say, but he did anyway. I with a lot of pressure. Haney and Coleman?
mean, the guy basically said You can’t hide. And if you’re Or 10 maybe?
that he was going to be the an introvert, like many I think I’m in it. But the timing
best Mr. Olympia champion bodybuilders are, you’re of when Arnold was the
of all time. That’s really a big going to have to change champion was important. A
statement. [Laughs] I don’t your DNA. lot of new things emerged—
even think he realised what So, aside from anything not just with the magazines,
he said. But at the same I just told you, to be able to but supplements were
time, I was thinking, “Finally, walk around and say, just starting to take form.
someone wants to say “No matter what happens He was illuminated in the
something.” I’m not going to me from this day magazines so heavily that
to ridicule another athlete forward, I’ve tied Arnold it made him look like a
for believing in himself or
wanting to be the best. I’m
OK with it.
What’s the significance

of seven Olympia wins
for you? Obviously,
you’re tied with Arnold
Schwarzenegger now.
Seven definitely means
without a shadow of a doubt
that I’m a Hall of Famer.
And you have to throw me in
there as one of the greatest
bodybuilders of all time.
Because I’ve
faced adversity, and I’ve
gone against multiple
second-place people. To
defend against various
people throughout your
legacy is important. It
really means to me that
I’ve been able to
persevere through life’s
challenges and truly
be a champion.
To be seven-time
Mr. Olympia in this
climate
that we live in, with
social media and this Schwarzenegger,” is god. That’s why people
and that—no disrespect something. No one else can remember him, because of
to the other athletes, but say that except Coleman and how he was portrayed.
they couldn’t do it. Because Haney. That’s it. I take that And he beat a lot of amazing
the expectations are far with great pride. athletes. He was a very
greater than what we saw strong-willed, confident-
back when Ronnie and even You and most everyone slash-cocky guy. He was
Jay were competing, else still refer to Arnold very focused and very
because of how social Schwarzenegger as the driven. I think people
media is. The pressure is “GOAT” (greatest of look at champions by their
there. Everybody has a all time), but at what attitudes and how they
phone. I mean, I’m literally point do you enter that approach things, and how
there last night, in Las discussion? You’ve they make people feel.

Phil, you need to trim down
your waistline.” Got that.
I’m able to do it. If I’m ever
considered the GOAT, it will
be because if you break
down what bodybuilding is
and how a person’s body
evolves, I did it best.
So, going into 2018,

will you take McGough’s
advice and go into
hiding and see us all
next September? Or
is that impossible
these days?
I’ll do a combination. I plan
on doing some type of
YouTube channel, because
I feel the fans need to start
seeing more of me in more
of a casual setting. A lot
of people want to see me
train, and they will, but that
won’t be the catalyst of
why people follow me. I still
want to keep things quiet.
I won’t talk as much trash.
I’ll be playing it safe with
that and showing my ability
to be positive. I’m going to
take Peter’s advice, but I’m
sure once a quarter I’ll
throw some verbal jab
just to remind everybody
who they’re dealing with.
[Laughs]
I’m going to choose to
take the high road, just
They’ll say that more about has done that. Name one like I did this year. I enjoy
Arnold in his era, that he glaring weakness on any watching the guys run their
was the baddest dude. other bodybuilder and tell mouths. And anytime a guy
The guy had ridiculous arms me that they improved on like me feels any
and chest, and his back was it in the middle of their disrespect, I get better,
ridiculous, too—that made career while winning the and I look to destroy
no sense. And he knew how Olympia. You can’t. Not anyone who tries to
to pose for it. In his era, he one guy. Whenever a judge come after me. And
killed those guys. or critic has said, “Phil that’s what I’m going to
The only way I’ll be the doesn’t have this or that,” do. I’m going to destroy
GOAT is by winning nine I’ve come back in the next them, and I’m going to
Olympias, but it’s also 12 months with it. That’s destroy them all. And
going to be about how I called bodybuilding. I’m going to do so with
do it in the next two or They said, “Hey, Phil, we a smile on my face and
three years. I’m the Social need your upper chest to be hard work, with the
Media Mr. Olympia. I’m the bigger.” OK, got that. “You experience that I’ve
first. And I was the only have narrow clavicles, you acquired. And that’s where
bodybuilder who people need to get wider in the bodybuilding is going to
would scrutinize over a back.” Got that. “How did prevail. That’s what I am:
body part, or even my you do that?” With more I’m a bodybuilder. I’m a
frame with clavicle shoulders, trimmed down better bodybuilder than
structure or whatever, the arms a little bit. “You the next guy. I’m going to
and I still overcame all of need more legs because make this very exciting next
those critiques. No one else guys like Ramy have big year, based on my work,
in the history of our sport legs.” OK, got that. “Hey, not my mouth.

GYM RAT
ALERT
Coming soon, the training
routine that cinched the
reigning Mr. Olympia’s
seventh Sandow!

1 SET ST ALL THE HOT
TOPICS IN
BODYBUILDING
& FITNESS
17
He just
snagged
his seventh
Sandow, but
find out what
Mr. Olympia
is really
thankful for
in 2017.
Blond beauty Jamie Collins The six-time 212 O champ Do you hate squats? Be What lit a fire under William
PER BERNAL
shares her transition tells you how to pack honest now! Merlin shows Bonac’s glutes? Is a baby
from the NPC to the IFBB Pro muscle-building meals so you how to build monster on the cards for Steve Kuclo
League bikini ranks. you can stay on point. truck wheels without ’em. and Amanda Latona?
PAGE 18 PAGE 19 PAGE 20 PAGES 22-24
ASK THE CHAMP
BY PHIL HEATH, SEVEN-TIME
1ST SET MR. OLYMPIA (2011–17)
THE GREAT
INDOORS
HOW DOES THE
CHAMP PREFER
TO SPEND HIS
FREE TIME?
YOU GREW UP IN
THE NORTHWEST,
AND YOU LIVE
IN COLORADO.
ARE YOU AN
OUTDOORSMAN
AT ALL? DO YOU
ENJOY CAMPING,
FISHING, HIKING—
ANY OF THOSE
THINGS?
Well, it’s true I grew up
in Seattle, but I’m more
into sports—practices,
training, and games—
than the outdoor stuff.
That was how I spent
my free time. When I
started doing body
building, outdoors stuff
wasn’t what I did
because of my job, and
some of it puts you at
risk of injury. There’s too
many things that could
end my career, so no
hiking—though I do love
to be outdoors—and no
winter sports at all,
because the competitive
side of me would force
me to show off, and
that’s when accidents
are bound to happen.
WHAT year, I would say that A little bit—not as WHAT DO

ARE YOU I am also thankful much as I would prefer. YOUR BICEPS
THANKFUL for finding out who my I still play Doom and AND CHEST
FOR IN 2017? real friends are. Titanfall 2. Just MEASURE
I have to mention how purchased Prey—that THESE DAYS?
thankful and excited ARE YOU STILL should be a good one. Haven’t measured my
I am to be engaged to A GAMER? Waiting for the new chest in a while. My
PER BERNAL
Shurie [Cremona]. WHAT IS YOUR Gran Turismo and biceps are at 23 inches.
Otherwise, thinking CURRENT Tekken 7. I still like to
back over the past FAVOURITE? get in my game time.

1ST SET THE BODY SHOP BY ROGER LOCKRIDGE
COOL
COLLINS
JAMIE COLLINS
SHARES HER
TRANSITION FROM
THE NPC TO THE
IFBB BIKINI RANKS.
FOR THOSE OF YOU

wondering what the differences
are between competing as an
amateur and as an IFBB pro,
Jamie Collins is a great resource
for answers. She won her bikini
pro card in 2016 at the USAs and
is in the middle of her rookie
campaign in the IFBB. So what
changed for her?
“A huge change was the
morning routine that the bikini
pros have. I had been doing
Nationals shows for a few
years, and we’re usually allowed
10 seconds onstage. So to go
from 10 seconds to 60 was a
big change.”
Something that is common
backstage at all shows is the
camaraderie between the bikini
athletes, which Jamie is proud of.
“Everyone gets along backstage,
and we cheer each other on.
Every pro in some way paid their
dues to be at that level. Yes, we
each want to win, but we’re all
pretty equal backstage.”
JAMIE
While she was on her journey
COLLINS
to attaining pro status, Collins had
BIRTH DATE: May
two role models. “My biggest
2, 1986
influence was Nathalia Melo. I
HEIGHT: 5'7"
loved everything about her and to
CONTEST WEIGHT:
this day would love to meet her.
136 lbs
To me she had beauty and grace
RESIDENCE:
with just enough classy sexy
onstage. I love her harder,
Tigard, OR COLLINS’ AB WORKOUT
WEBSITE:
conditioned look and her Exercise Sets Reps
aslanfit.com
confidence on stage. Another
INSTAGRAM: Hanging Knee Raise 2–3 20
one will always be Justine Munro.
@aslanfit Vertical Crunch 2–3 20
There aren’t a lot of blondes
TWITTER:
competing on the pro stage, so Frog Crunch 2–3 20
@aslanfit
ERIC WAINWRIGHT
she will probably always be my Overhead Band Crunch 2–3 20

FACEBOOK:
blond crush. [Laughs] I’d love
Jamie Collins Keep rest between sets to minimum.
to meet her one day and tell
IFBB Bikini
her thank you for representing
the blondes.”

ASK THE CHAMP
BY FLEX LEWIS, SIX-TIME
1ST SET 212 OLYMPIA WINNER
BODYBUILDING, EH?
Marking the 212 champ’s first foray into promoting north
of the American border, the Flex Lewis Canadian Classic
took place last summer in New Brunswick, Canada. Lewis
and co-promoters Heather and Jean LeBlanc greeted
84 competitors at the sign-in for this nonqualifying event,
which was open to athletes in the Canadian provinces.
Guest posers included Lewis, Chris Bumstead, Julian
Colley, and Jonathan Shreve.
WHEN YOU TRAVEL BY

PLANE, DO YOU PACK
YOUR OWN MEALS?
There are a couple of ways to
answer that, but the best response
is that it is always a good idea to
be prepared for the worst. For
example, when I flew to Canada
in July for the Flex Lewis Canadian
Classic, I was booked into
business class, so it seemed as
if I wouldn’t need my own meal—
because I can generally get
something appropriate for my diet
in business class. Then my flight
was delayed for an hour, and
during that hour waiting in the
terminal, someone from the airline
let me know the meal service on
the flight had been cancelled. They
were explaining to me that the
airline would refund me the price
of the meal, but I was just feeling
glad that I had packed a meal.
You never know what’s going to
happen, and whatever does
happen, you’re still going to need
to eat. Best to be ready for it.
OUTSIDE OF
BODYBUILDING,
WHAT SPORTS ARE
YOU WATCHING
CLOSELY?
MMA all day for me. Track and
field is great, too.
NORTHERN
DO YOU THINK
ABOUT GOING TO
BUSINESS SCHOOL?
I would love to be able to go back
EXPOSURE
to school for a business degree,
but that’s not going to happen,
at least at this point in my life and
career, simply because there are
too many competing pressures.
PER BERNAL
I’ve been blessed to be able to

DON’T BLAME CANADA—BRING spend considerable time around
FOOD FOR THE ROAD. very successful business people.

1ST SET ASK MERLIN BY ERIC “MERLIN” BROSER
SQUAT LESS?
YOU DON’T NEED THE SO-CALLED KING OF EXERCISES
TO BUILD TREE TRUNKS.
mass and strength gains always perfectly built lower back took quite a
in the quads. Some of for the movement, easily wicked beating (resulting
the biggest thighs ever allowing for perfect in more than one painful
seen in the world of technique, a full range injury). It was not until
ARE BARBELL bodybuilding (think of of motion, optimal torso I decided to scrap the
SQUATS Platz, Coleman, Greene, positioning, and more barbell squats and
ABSOLUTELY and Warren) were direct targeting of the switch over to hack,
NECESSARY created with this quads’ musculature. sissy, and machine
FOR BUILDING movement serving as For many others, this squats (as well as
REALLY HUGE the foundation of their exercise is awkward various types of leg
QUADS? leg-training programs. and uncomfortable, presses) that my legs
Without a doubt—the But most guys (and and it results in greater finally began to take on
barbell squat is an gals) who swear by the butt and lower-back significant development.
awesome, basic superiority of barbell stimulation and stress The key difference
exercise for igniting squats are almost than anything else—no was that I was able to
matter how carefully feel these movements
each rep is executed. to a far greater degree
As an example, I in the target muscles
worked quite diligently and put much more
on perfecting my form mental focus and
on barbell squats for my intensity into every
first 10 years of training, rep of every set.
eventually working up to Still, I do recommend
sets of 10 to 12 textbook every new lifter give
reps with 405 pounds the barbell back squat
(not much weight for a fair chance. Do not
some, but it was an be lazy or look to take
increase of more than the easy way out.
350 pounds from where Work hard and long
I began). on perfecting them,
Did my quads become then honestly assess
massive from my loyalty whether they are
to the barbell squat? effective as a quad
Unfortunately, the builder for you or not.
answer is no. They got a Just do not let anyone
little bigger, for sure, but tell you that you cannot
my glutes always grew build big legs without
disproportionately regularly performing
(not a good look), and my the barbell squat.
ALTERNATIVE QUADS CRUSHER WORKOUT

Exercise Sets Reps Tempo
Hack Squat 3 6–8 4/1/X
Leg Extension 2 10–12 2/0/1/2
superset with
Walking Barbell Lunge 2 10–12 per leg 2/1/1
Single-leg Press 3 16–20, 3/0/X
CHRIS LUND
13–15, 10–12
Follow on Instagram:
@coachericbroser

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1ST SET WEIDER ATHLETES WEIGH IN
WILLIAM
BONAC
HOW DO YOU CELEBRATE WHAT IS YOUR STRATEGY before show day so I have enough
THE HOLIDAYS? FOR DEALING WITH THE EFFECTS time to get my shape together.
In our home we celebrate OF TRAVEL ON THE BODY
Christmas—which in the (DEHYDRATION, TRAVEL FATIGUE), WAS THERE SOMETHING YOU SAW
Netherlands is as picturesque ESPECIALLY WHEN THE CONTEST YOU OR EXPERIENCED IN 2017 THAT
as it sounds. Holiday season ARE FLYING TO COMPETE IN GAVE YOU EXTRA MOTIVATION
here is more about spending IS THE OLYMPIA? TO COMPETE?
time with family and loved I always make sure I drink enough No. My drive and inspiration all come
ones than exchanging gifts, water, and I also schedule it so I from my son and family.
but we do that, too. fly out at least three to four days

WHO ARE YOU PREDICTING WILL
WIN THE OLYMPIA THIS YEAR?
I think Phil is a good bet, but I think
it’s going to come down to a battle
between Phil and Dexter. If Ramy
can show up at his potential, he
could be in the mix, too. [Check out
our full Mr. Olympia report to see
how close Morel came with his
predictions.]
YOU DIDN’T COMPETE IN THE

OLYMPIA, EVEN THOUGH YOU
QUALIFIED BY TOPPING THE
OLYMPIA QUALIFICATION SERIES.
DO YOU WORRY THAT YOU MISSED
A CHANCE?
Not at all. I want to wait to make
improvements. Besides, I believe
that if I can’t win a show, I don’t
belong on the O stage. I’ve been in
JUAN
the top 10, and now I want to be in
the top five, top six. Those guys don’t
have to compete year-round, where
you’re always getting ready for a
show. I’m not going to improve by
MOREL
dieting—it’s got to be through training
and time off from competing. I can’t
think about today—I have to think
about tomorrow.
SHAWN
RHODEN WHAT ARE YOU FEELING
THANKFUL FOR IN 2017?
For my family, my daughter and
wife, my immediate family, for
my health and my family’s health,
and that I’m able to provide for
them by doing something that I love
doing.
YOU’RE FRIENDS WITH JUAN MOREL,

WHO IS ALSO A DAD. DO YOUR KIDS
HANG OUT?
They sure do. My daughter turned 2 in July,
and Juan’s daughter turns 2 in December,
so they’re just the right age for each other.
HOW DO BODYBUILDERS GET THEIR VEINS

TO POP THE WAY THEY DO ON STAGE?
PER BERNAL; IAN SPANIER
It’s not a trick. Vascularity and separation

come from dieting for a period of time, to the
point where the skin is as thin as possible, so
thin that you can see inside. When the skin is
like that, it becomes more fragile—it tears
easily, so it’s not a state you want to remain
in long-term.

YOU HAVEN’T
COMPETED ON STAGE
IN 2017. WHEN WILL
YOU BE BACK?
IS THERE A
STRATEGY IN PLAY?
Build, build, build—that’s
the play! Build my body,
build my business, and
build my family! So
much went into this
year that I can’t believe
it’s almost over. It feels
like we should still be in
January.
I was talking with
my training partner
George early in the
year, and we both
agreed we needed
some time to make
some changes and not
rush getting back on
stage without being
ready. Around late May,
after the Kuclo Classic,
we decided to take the
rest of this year off and
focus on the 2018
season—hitting the
Arnold in Ohio to start
the year. In April my
wife, Amanda [Latona],
and I appeared on
ABC’s Shark Tank for
the company we built
in our house—that
company is still in its
infant stages and
needs a lot of time and
attention, and that is
what our 8–to-5 job is
every day.
My wife and I
decided that we also
wanted to start a
family and work on
having a baby. Dieting
for shows and not
having your hormones
in an optimal baby-
making state isn’t the
best for baby making,
so the downtime we
have right now we are
diligently working at
having a baby.
STEVE
KUCLO
PER BERNAL
ASK THE ATHLETES Have a question for our Weider athletes? Ask it on the FLEX Facebook page for a chance to see it here.

1ST SET FITNESS
GOOD BREW
There’s more to the good
vibes that come from beer than
just booze: A special ingredient
called hordenine, which is found
in malted barley, can stimulate
the brain’s reward centre and
boost your spirits, according
to recent research published in
the journal Scientific Reports.
HIIT NOT FOR EVERYONE

HIIT is tough for even top athletes. But
when out-of-shape people try it, they
often abandon it, according to a recent
study from Iowa State U. When you’re
pedaling/running/rowing/jumping as hard
as possible, that means your workout
will be fairly unpleasant. And while some
type A masochists enjoy CrossFitting
themselves to a pulp every morning, that
same workout intensity can inevitably
propel regular, I-just-wanna-lose-five-
pounds folks away from exercising.
RETHINK THAT CHEAT MEAL

Pigging out on “bad fats”—
even just for 24 hours—
could be more damaging
than originally thought. In a
JUST ONE HOUR small study at Loughborough
A NEW META-ANALYSIS THAT APPEARED U. in the U.K., researchers
IN THE AMERICAN JOURNAL OF PSYCHIATRY fed 15 healthy, young adults
FOUND THAT JUST 60 MINUTES OF PHYSICAL a diet packed with greasy
ACTIVITY PER WEEK COULD REDUCE stuff like bacon, sausage,
DEPRESSION DIAGNOSES BY 12%—THAT’S RIGHT, and cheesecake for one
JUST ONE HOUR A WEEK. AND ANOTHER STUDY day. They then gave the
PUBLISHED IN THE JOURNAL SPORTS MEDICINE participants a sugary drink
FOUND THAT HITTING THE IRON CAN REDUCE followed by an oral glucose-
SYMPTOMS OF ANXIETY SIMILARLY TO THE tolerance test. The finding?
EFFECTS OF PSYCHOTHERAPY OR MEDICATION. After eating all that fat, the
participants’ bodies were
substantially worse at
handling sugar, which is
linked to a reduction in
insulin sensitivity.
STEP IT UP OIL UP WITH SOYBEAN
As you get older, fat will start A new Iowa State study
creeping onto your waistline. found that when 12 young
But a new study out of the adults ate varying levels
U. of Jyväskylä in Finland on of soybean oil with their
salad ingredients, their
more than 1,000 adults who
PAVEL Y THJALL; GET T Y IMAGES
bodies could more easily

either increased, maintained, or
absorb eight nutrients,
decreased their daily step count including alpha and beta
over four years found that those carotene, lutein, lycopene,
who bumped up their step count and vitamin A. About
by 2,000 maintained their BMI, 32 grams (or about
but those who kept their activity two tablespoons) of oil
at the same level or dropped off allowed for the maximum
increased their body weight. absorption of the nutrients.

LIFT TRAINING TIPS
TO POWER
UP YOUR
WORKOUTS
32
Traps that
pour out of
your ears,
like Dennis
Wolf’s, can
be yours
with one
simple move
that takes
only inches.
Angles, hand spacing, foot placement, Most lifters are told to train to failure Your gym time is valuable, so which kind
KEVIN HORTON
and other little tweaks can pay to achieve maximum growth. But science of exercises should make up the core
off big-time if you use them wisely. says otherwise. Read this to get both of your workouts, compound or isolation,
Here’s how to do them right. sides of the story before you train. to get the most bang for your buck?
PAGE 27 PAGE 30 PAGE 31

LIFT TRAINING STYLES BY GREG MERRITT
WORKING ALL
THE ANGLES
WE THINK OF MUSCLES
THE LITTLE CHANGES OF
SMALL-ANGLE TRAINING CAN
MAKE A BIG DIFFERENCE.
methodology hits your muscles in to 11? What if no two sequential
as parts. But skeletal muscles more ways each workout than sets were ever alike, and your
themselves consist of many small-angle training. overriding mission was to hit
thousands of tiny parts called fibres from as many angles as
fibres. Crucially, fibres—which are SMALL-ANGLE TRAINING Over possible? Welcome to small-angle
one to four inches long—rarely run the past four decades, Charles training.
the length of any muscle you Glass has established himself as With small-angle training, each
train. Therefore, an exercise that bodybuilding’s preeminent trainer set of an exercise is performed
stresses fibres near a muscle’s with what is popularly called differently in a sequence of
top won’t activate fibres near the angle training. This is a constantly typically four to six sets. You
bottom. Diverse angles of attack morphing assault using subtle might change the grip, the stance,
PAVEL YTHJALL
are necessary to stimulate as changes in the positioning of the angle of a bench, or the
many fibres as possible and goad bodies and equipment. But what positioning of equipment, like the
them toward growth, and no if you took that and cranked it up height of a cable pulley. Ideally,

LIFT TRAINING STYLES
this is a progression from harder What follows are some of the SMALL-ANGLE
to easier, such as dumbbell chest best small-angle methods for TIP SHEET
presses that go from a high diversely attacking each body part. A portable, adjustable
incline to a low incline to flat to a bench can be positioned
low decline to a high decline. In Legs From narrow to sumo- at a variety of angles for
that way, you can use the same style, barbell squats can be done exercises you may not
weight as you progress, and with with a variety of stances. Hack have considered, such as
pulldowns (facing away
adequate rest between sets, you squats, Smith machine squats,
from the cable).
can get the same or more reps and leg presses can be
each time. performed with both different A Smith machine bar set
Let’s go over a small-angle stance widths and your feet at varying heights is great
progression for pulldowns. Start positioned anywhere from under for body-weight-inverted
with a wide grip. The next set use your hips to far out in front. You rows or triceps
a shoulder-width grip. Then can arrange your toes in, out, and extensions.
switch to a parallel grip on a straight during leg extensions, leg
medium-length bar. Finally, clip on curls, and any calf exercise. A kind of dropset can
be done by repeatedly
a V-handle for your final set. The
changing the angle but
changes in hand and arm position Back Pulldowns and cable not the resistance. For
will work the upper back in a rows can be done with a variety example, progress from
subtly distinct way each set and of grips, from very wide to dumbbell presses on an
activate more fibre than four sets parallel and narrow. Similarly, you incline to flat to a decline
performed the same way. can also alter your grip on barbell without resting.
PAVEL YTHJALL

SMALL-ANGLE
CHEST ROUTINE
EXERCISE SETS REPS
BENCH PRESS
2 Inches Narrower 1 8-10
Shoulder Width 1 8-10
2 Inches Wider 1 8-10
DUMBBELL FLYE
45-degree Incline 1 10-12
Flat 1 10-12
CABLE CROSSOVER
Highest Position 1 12-15
High Position 1 12-15
Shoulder Height 1 12-15
Low Position 1 12-15
Lowest Position 1 12-15
SMALL-ANGLE
BASICS
To work all fibres of
a muscle, hit it from a
multitude of angles.
rows from shoulder width and
Vary exercises for
underhand to wide and overhand. each body part, such
By progressively raising a cable’s as one with a barbell,
height and using a rope, you can another with
go from a low row to a medium dumbbells, and a third
row to a face-pull to a pulldown. with a machine.
With a progressively raised Smith
machine bar, you can crank out Change your grip,
inverted rows (like lat ladders) at stance, or the position
of the bench or body
a sequence of angles.
angle on each set.
Chest From narrower than

shoulder width to very wide, dumbbell presses from palms underhand grip with a straight
barbells can be pressed with a forward to palms facing each bar to overhand grips with a
variety of grips. For dumbbell other to palms facing backward. variety of bars or a rope.
presses or flyes, an adjustable One-arm side laterals can be
incline or a decline bench can be done leaning toward the floor, Biceps Barbell curls can be
positioned to work pecs from the standing straight, and leaning altered from a very narrow grip
uppermost edge (incline) to the away from the floor. While lying to a very wide grip with multiple
lower cliff (decline). Cable on an adjustable bench set in stops in between. You can also
crossovers can be performed many positions, you can perform change the angle of curls. For
from low to high and all the front raises. Shrugs can be done example, go from a 45-degree
positions in between. with two low cables held behind preacher curl to a Scott curl to
your back, straight down, and in a regular curl.
Shoulders From narrow to front.
ALEX ARDENTI
wide, overhead barbell presses Abdominals Do crunches,

and upright rows can be done Triceps Pushdowns and cable sit ups, and leg raises on an
with a variety of grips. You can triceps extensions can be subtly adjustable incline bench set in any
alter your hand position during changed each set from an position from highest to lowest.

LIFT LAB TO GYM BY BRYAN HAYCOCK
DON’T BE A
FAILURE TRAINING TO FAILURE
MAY NOT BE NECESSARY
FOR GROWTH.
HYPOTHESIS than strength, so after 12 weeks of APPLICATION

The idea of training to researchers decided it training. The non failure Previous research
failure started officially was time to find out. group took one set has shown that
with Thomas DeLorme, to failure each week to when using one’s
M.D., after WWII. RESEARCH ensure they were still 15RM weight, muscle
He used a protocol of Australian researchers using their 6RM weight activation reaches a
three sets of 20 compared training to throughout the training plateau three to five
repetitions taken to failure with stopping two period. reps before the point
failure. Training to what reps short of failure. In of failure. If the
is called “momentary this protocol, those who FINDINGS stimulus for growth is
muscular failure” is still took each set to failure After 12 weeks, there at all tied to maximum
believed by most to performed six reps per was no difference activation of motor
be an essential factor set, while those who between the two units, then this is
in promoting strength stopped short of failure groups. accomplished before
gains. Many do not performed four reps muscle failure occurs.
realize that this idea has per set. All subjects CONCLUSION So to better maintain
never been officially used 85% of their 1RM. Taking all sets to form and reduce the
tested in trained A cross-sectional area failure is not necessary risk of injury, stop
bodybuilders, who are of the biceps was to maximize growth, most sets a couple of
more interested in size measured before and even in trained lifters. reps before failure.
COURTESY OF WEIDER HEALTH & FITNESS
Mike Mentzer was an

early proponent of
training to failure.

LIFT ON TRIAL BY BRYAN HAYCOCK
EVIDENCE
Studies using electromyography
(EMG) to measure muscle activation
have shown that compound
exercises activate the major
muscles involved in the movement
as well as isolation exercises and
sometimes better than isolation
exercises.
Studies on untrained subjects
show that compound exercises
produce equal increases in
muscle size and strength as
isolation exercises.
ISOLATION VS.
Brazilian researchers compared
two workouts in trained subjects:
compound and isolation exercises
and compound exercises only.
COMPOUND
They reported no differences
between those who added isolation
exercise to their workouts and
those who didn’t.
VERDICT
WHICH TYPE OF MOVEMENT IS BEST Compound exercises are just as
effective at building muscle size
FOR BUILDING MUSCLE? and strength as isolation exercises.
SENTENCING
OPENING ARGUMENTS Compound exercises stimulate
more muscle groups and reduce
DEFENCE: In bodybuilding, it’s PROSECUTION: A muscle can be the risk of losing muscle symmetry
not about moving the weight, fully activated when isolated or that can occur when focusing too
it’s about building the muscle. when contracting as part of a much on a single muscle group.
In order to do that you have to group of muscles acting together. Isolation exercises should be used
isolate the muscle, so you can There is nothing in the anatomy for specific muscles that need to be
PER BERNAL
really focus on each contraction or physiology of the body that brought up or to reduce work for
and achieve maximum motor requires a muscle to be isolated surrounding muscles that don’t
unit activation. to fully activate it. need the extra work.

LIFT CROSSHAIRS BY BRYAN HAYCOCK
IT’S A TRAP
THE TRAPS ARE INVOLVED important to keep the head
SHRUG AWAY FOR A SET
OF TOWERING TRAPS.
scapula. The primary function is
in many upper-body movements and neck in proper alignment to elevate the shoulder girdle and
that require shoulder elevation, with the spine. Too much rotate and stabilise the scapula.
rotation, or stabilisation. Shrugs forward movement of the head
are a true isolation exercise and neck can put undue strain
and can be performed with a on the cervical vertebrae.
barbell or dumbbells. Holding the
TOWERING
bar with arms down and fully ALTERNATIVES TRAPS WORKOUT
extended, raise the shoulders, Smith machine shrug, EXERCISE SETS REPS
lifting the weight using only your dumbbell shrug Reverse 3 12-15
traps in a shrugging motion. Pec-deck*
When doing shrugs, it is not FORM AND FUNCTION
necessary or helpful to roll the Barbell Shrug 4 10-12
The origin of the trapezius
KEVIN HORTON
shoulders forward or back. spans from the occipital bone on *Squeeze shoulder blades
The only line of resistance is in the back of the skull down to together.
line with gravity, which is the T-12 vertebrae. It inserts into
straight up and down. It is also the acromion and spine of the

FOOD & SUPPS
NUTRITION TIPS TO FUEL TRAINING AND GROWTH
36
Try one
of these
recipes to
keep those
holiday
leftover
dishes fun
and tasty
for days
and days.
Ham it up with this lively yetsurprisingly low-fat take Five ways to keep stuffing your
BRIAN KLUTCH
on this holiday table staple. And get a generous helping of face with turkey, sweet potatoes,
B vitamins, like B6 and B3, to boot. and other Christmas leftovers.
PAGE 35 PAGE 36

FOOD & SUPPS MEAL OF THE MONTH BY JENNIFER ISERLOH
HAM IT UP
Americans
purchase an
estimated
318 million pounds
of ham around
the holidays.
Baked Ham With

Kale-Parmesan Pesto
SERVES 6
3 lbs low-sodium,
uncured, smoked ham
4 cups kale leaves,
packed
¼ cup walnuts or pine nuts
2 garlic cloves
2½ cups extra-virgin olive oil
¼ cup Parmesan cheese
1. Heat oven to 350°F.

Line a baking sheet with
aluminum foil. Set ham on top
of baking sheet.
2. Place kale, nuts, and garlic
CHEWING
in a food processor and
process until kale is finely
chopped. Add olive
oil and cheese and process
THE FAT
until smooth. Spread 2 tbsp
pesto over ham and bake
40 to 45 minutes, or until
ham is hot and pesto starts
BRIAN KLUTCH; FOOD & PROP ST YLING BY SUSAN OT TAVIANO
to brown.
3. Rest ham 5 minutes on
AMAZE YOUR GUESTS WITH A GARLICKY, the counter top. Slice ham
and serve remaining pesto
CHEESY, YET SURPRISINGLY HEALTHY HAM. on the side.
HAM GETS A BAD RAP and fat levels in the blood. This
from bodybuilders since most
ham products are high in sodium
and contain more fat than chicken
festive dish is better in two ways:
It cuts back on the salt, just by
going for a low-sodium ham, and
356 7g
or turkey. However, baked ham is adds in a super healthy sauce CALORIES CARBS
an extra-lean, high source of powered by kale, one of the top
protein. Ham is also high in B super foods. The garlicky kale-
vitamins: B6, which supports a
healthy nervous system and
adrenal glands, and B3 (niacin),
Parmesan pesto is also a versatile
condiment that can be used in
eggs and sandwiches as well as
29 g 23 g
which can help lower cholesterol soups and salads. PROTEIN FAT

FOOD & SUPPS HOLIDAY REMIX
2
CHEW
ON THIS
According to the
USDA, leftovers
are safe for three to
four days in the
refrigerator.
TRUE IMAGES/AL AMY; ALEX CAOLKL /GET T Y IMAGES; BON APPETIT/AL AMY;
ANNABELLE BREAKEY/GET T Y IMAGES; STOCKFOOD/AL AMY
TURKEY RAMEN
SPIRALISE IT
THE
Spiralise 1 zucchini. Thinly
slice 1 large piece of turkey,
about 1 cup. Warm 2 tbsp
sesame oil in a large skillet
LEFTOVERS
and add 4 minced scallions,
1 tbsp minced ginger, and
2 minced garlic cloves.
Add zucchini noodles and
cover until they soften,
4 to 5 minutes. Toss in 2 tbsp
FIVE WAYS TO KEEP STUFFING YOUR low-sodium soy sauce, 1 tbsp
sriracha, and 2 tbsp water to
MAW WITH TURKEY, SWEET POTATOES, form a sauce. Toss well and
AND OTHER CHRISTMAS LEFTOVERS. top with sliced turkey.

BY JENNIFER ISERLOH
GRAB AND GO TOSS IT FLAVOUR UP BAKE OFF

STUFFIN’ MUFFIN CILANTRO CRANBERRY- CHEESY SWEET
Heat oven to 400°F. Coat BEAN SALAD CARDAMOM OATS POTATOES
a muffin pan with cooking In a large bowl, toss 2 cups Cook 1 cup oats according Heat oven to 400°F. Coat an
spray. Combine 2 cups green beans with 2 cups to package instructions. ovenproof bowl with cooking
stuffing in a large bowl with chickpeas, juice and zest Add ¼ cup cranberry sauce, spray. Combine 1 cup mashed
3 eggs, 1 cup chopped of 1 lime, 1 cup chopped 2 tbsp chopped pecans, sweet potatoes in a separate
mushrooms, 4 chopped cilantro, ¼ cup minced red 2 tsp chia seeds, ½ tsp bowl with 1 jalapeño (seeded
scallions, and 2 tbsp coconut onion, ¼ tsp salt, and freshly ground cardamom, and and chopped), 1 egg, ¼ cup
milk. Spoon mixture into 4 ground black pepper. grated orange zest. skim milk, and ¼ tsp baking
muffin cups and sprinkle with powder. Add to ovenproof
¼ cup grated Parmesan. Bake bowl; sprinkle with ¼ cup
until muffins are firm to the grated mozzarella. Bake until
touch, 25 to 30 minutes. Turn potatoes puff and edges are
out on a plate and let cool. golden, 25 to 30 minutes.

THE
DREAM
KILLER
PHIL HEATH WINS HIS SEVENTH
STRAIGHT MR. OLYMPIA.
BY GREG MERRITT | PHOTOGRAPHS BY PER BERNAL

Presents
T
hey used to
call it “chasing
Arnold.” Back
in the 1970s in
Venice, CA,
bodybuilders
destined to never
win the Olympia
did what Arnold
Schwarzenegger
did. They trained the way
he trained and where he
trained, they ate what he
ate and when he ate, and
they basked in the glow of
his presence, all with the
desperate dream that they
could be like Arnold—look
like Arnold, feel like Arnold,
win like Arnold. They
chased and they chased,
but they never caught up to
him. Like a horizon, he was
too far beyond, always.
For a year, since he won
his sixth Sandow, Phil
Heath chased Arnold, the
seven-time Mr. Olympia.
On Sept. 16, he caught him.
PRESS
CONFERENCE
The 53rd annual Mr. Olympia
officially began Sept. 14 at 12:23
p.m. in Orleans Arena, when this
question was asked at the opening
press conference: “Where will
Ramy be this year?” And Mamdouh
Elssbiay, who moved from eighth
to seventh to fifth to fourth over
his first four Olympias, predicted
his biggest leap yet by holding up
one finger. “I promise I’ll bring
something new, never been seen
before,” Ramy elaborated. At first
Phil Heath said that he welcomed
the challenge of a ripped
300-pound “Fourth Pyramid,” but
then he U-turned: “Aw, hell, he ain’t
gonna do that shit. I’m gonna win.
I’m the dream killer. I get it. There’s
no disrespect. I expect everyone
to feel they can beat my ass. But
you think it’s the first time I heard
someone say they’re gonna beat
me? Hell, Kai Greene used to say
that, and he’s a lot better than
people up here, and I beat his ass.”
It took a while for the audience’s

collective “whoa” to subside. three years.” He laughed along
William Bonac stated, “I’m with everyone. “So, two to three
expecting me and Phil to be the last years.”
men standing on Saturday.” Cedric
McMillan orchestrated a minute of COMPETITOR no. 1
silence in memory of his fellow “Big For the first time, Roelly Winklaar
Mac,” Dallas McCarver. Dexter took a whole year to grow, looking
Jackson, the other Mr. Olympia to better last year’s sixth-place
winner onstage, exchanged finish. It was evident from his first
good-natured barbs with Heath pose that he had indeed,
about who had faced the toughest somehow, managed to pack even
lineups. And it was Jackson, then more meat on his 5’8” frame—
two months shy of 48, who got off those arms! those delts!—but at a
the most memorable line of the glassy 264, he lacked the requisite
event in answer to the question: detailing to move up.
When are you going to retire? “I
give myself two to three years COMPETITOR no. 6
every year, and then I keep The top three is where Shawn
winning, so I keep adding two to Rhoden resided in four of the

1
PHIL
HEATH

vanish, lines materialize. In his
phenomenal side and rear shots,
he looks like the 14th Mr. Olympia.
Aw, hell, give him the Sandow now;
IT WAS CLEAR THE 245-POUND GIFT HAD Heath can’t hang with that. Then,
BEEN BETTER BEFORE, BUT IT WAS ALSO just as swiftly, he loses his hold on
the crowd and judges with a
PRETTY CLEAR THAT NONE OF THE 17 most-muscular that fails to
MEN WHO PRECEDED HIM WERE BETTER splinter his pecs and an abs and
thigh that appears downright
THAN HIM. blocky. It’s as if we watched him
over a sequence of poses go from
fourth to first to third.
previous five Os, highlighted by his COMPETITOR no. 10
runner-up finish last year. But he The opposite question COMPETITOR no. 14
was a bit blurry this time, forced to accompanied Mamdouh Elssbiay: After he beat every O contender at
do battle without his most How high could he climb? Big the Prague Pro two weeks after
effective weapon—abdominal Ramy, all three bills of him, makes last year’s Olympia, much was
clarity. He also appeared a little a meh first impression. Standing expected of William Bonac. Once
smaller than previous years. As semi relaxed and then striking a again the 5’7”, 230-pound
the 42-year-old Flexatron ran front double biceps, he’s a mostly Dutchman delivered. With a full
through his mandatory poses, it blank canvas, lacking ab or quad year of training, his pecs and
was clear that he would drop from lines, and his waist seems wide. hamstrings—my only two quibbles
the top trio. But how far would he But as he rolls through subsequent last year—were up to snuff.
fall? poses, he transforms. His hips Nobody raised more fine detailing

in their most-muscular or rear
2017 MR. OLYMPIA

double biceps than he did, and his
side shots are especially strong,
leaving observers to ponder
where he could cram even one
SEPT. 15–16, 2017; ORLEANS ARENA, LAS VEGAS more lean pound onto his compact
frame.
1. Phil Heath* $400,000 10. Cedric McMillan $16,000
2. Mamdouh Elssbiay* $150,000 11. Lionel Beyeke $4,000
COMPETITOR no. 16
In his 18th Mr. Olympia—a record
3. William Bonac* $100,000 12. Lukas Osladil $4,000 that will almost certainly be broken
4. Dexter Jackson* $55,000 13. Maxx Charles $4,000 only by him, again and probably
again and again—Dexter Jackson is
5. Shawn Rhoden* $45,000 14. Johnnie Jackson $4,000 like UPS. He just keeps delivering.
6. Roelly Winklaar $35,000 15. Gerald Williams $4,000
7. Nathan De Asha $25,000 16. Michael Lockett $2,000
COMPETITOR no. 18
First, the bad. Heath’s abs were a
8. Brandon Curry $20,000 bit faded, his waist looked bloated
9. Josh Lenartowicz $19,000 *Qualified for 2018 Mr. Olympia when untensed, his belly button
was herniated. His midsection
would ultimately be the worst in
the top five. This didn’t endear him

The top six crunch most-
musculars. Left to right:
Shawn Rhoden, Dexter
Jackson, Phil Heath,
Mamdouh Elssbiay, William
Bonac, Roelly Winklaar.
with internet trolls, who tired of his through his poses, it was clear
reign several Sandows ago. That the 245-pound Gift had been
said, the Mr. Olympia isn’t a sexiest better before, but it was also
waist contest. There are two pretty clear that none of the 17
divisions—men’s physique and men who preceded him were
classic physique—that put a better than him.
premium on midsection svelteness
and detailing. FIRST CALLOUT
Now the good. Based on size, Left to right: Rhoden, Bonac,
shape, and striations and seen Heath, Elssbiay, Jackson,
from every angle, no one had Brandon Curry. In his eighth pro
better wheels than the reigning year, Curry was in the shape of
champ. “I wanted to neutralize the his life, and, with Bonac, one of
strengths of others, and a lot of the two best conditioned
other guys have great legs,” Heath bodybuilders in the lineup. What’s
says of a plan that paid off. “And more, at 252, he had added
as you can see over the past fullness. He benefited from
couple of years, I took my leg striking shots elbow to elbow with
game to a whole other level. And I Jackson, whose legs also lag,
just wanted to be grainy. I wanted because, sharper and wider, he
to show I was maturing.” That, beat him in pose after pose. I had
too, he accomplished. As he ran him fourth, but he eventually

2 MAMDOUH ELSSBIAY
slipped to eighth, tying (for the better from the front than the
third time) his best placing. Head
judge Steve Weinberger told me,
rear— the former because of an
absence of rear striations and
RAMY EXERTED HIS
“He was phenomenally the latter because of his lagging WIDTH ADVANTAGE
conditioned, but he’s missing lats. In fact, De Asha’s front OVER THE OTHER TWO,
size. His legs need to grow.” double biceps and front lat
spread were two of the most
SEEMINGLY TAKING UP
SECOND CALLOUT amazing poses of the weekend TWICE AS MUCH SPACE
Left to right: Josh Lenartowicz,
Winklaar, Rhoden, Curry, Nathan
and surely helped him climb
through the ranks to seventh. As
WITH HIS HANG GLIDER
De Asha, Cedric McMillan. Both he came off his seventh in last REAR LAT SPREAD.
Lenartowicz and De Asha looked year’s O and his victory at this

year’s Arnold Classic, much was
expected of McMillan. But the
40-year-old was smooth and
ultimately dropped to 10th.
THIRD CALLOUT
Everyone else: Johnnie Jackson,
Lukas Osladil, Lionel Beyeke,
Victor Martinez, Maxx Charles,
Michael Lockett, Gerald Williams,
Jeff Beckham. These were the
eight men destined to finish out of
the top 10. As has been said many
times over the past six years,
Lionel Beyeke has enough shapely
size to contend for a top spot, but
once again he was buttery and
failed to even land in single digits.
The positively peeled Lukas
Osladil deserved Beyeke’s 11th (or
3 WILLIAM BONAC
“YOU CAN’T JUST
HAVE GREAT SIZE
AND NOT HAVE
CONDITIONING.
AND YOU CAN’T
JUST HAVE
CONDITIONING
WITHOUT GOOD
SIZE AND SHAPE.”
McMillan’s 10th), but he can take

consolation in the fact that he was
only one point behind Beyeke in
the final tally, and he earned one
of the loudest roars of pre-
judging with his freakish glute
rolling. (What’s glute rolling?
It’s a Lukas thing.) Beckham
and Martinez were disqualified
when they failed to show up for
Saturday’s show.
FINAL CALLOUT
Bonac, Heath, Elssbiay. Here it
was—the top three. The champ
started in the coveted centre
space, but when Weinberger
moved Elssbiay there, much of the
crowd bellowed approval, and
Ramy applauded as if clashing
cymbals. Heath laughed. Ramy
exerted his width advantage over
the other two, seemingly taking up
twice as much space with his hang
glider rear lat spread. Bonac was
4 DEXTER JACKSON
moved to the middle, and the
crowd cheered again. When
Heath ended in the centre spot
again, some in the audience
booed. Seven years is a long time.
FINALS
Twenty hours later, backstage
before Saturday’s finals, Heath
wore a Terminator T-shirt as a
nod to the legend he would soon
catch. (Later, he posed to music
from the Conan the Barbarian
soundtrack.) I asked him about
the shuffling of positions in the
last callout the night before. “I
think the fans need to see that,” he
says. “I can see how the fans get
riled up when their favourite guy
gets moved to the middle, and I
like seeing that. I think the
showmanship and fun were there
last night. They were creeping the
line [moving in front of the stage’s
taped line] and all that. They were
doing every trick that I taught

them. Tonight I’m here to chop That’s how it is. If everyone runs a In the past, the second of the
their damn heads off. I’m trying 100-metre dash at their fastest, Mr. Olympia’s inner circles, after
not to sound too cocky, but they Usain Bolt is still going to break the top 10 and before the top
don’t have what I have. They just the world record, no matter what three, was the top six—the
don’t. And their fans or whatever they do.” posedown spots. (The last couple
need to realize that their favourite Only the top 10 Mr. Olympia of years there has been a 10-man
person didn’t come in. They competitors performed their posedown, which, with around
looked really good. They’re just posing routines in what was a 2,500 pounds of beef, was
not me. They just weren’t as good. refreshingly fast-paced show. crowded.) Now that second circle
is the top five. Only its members
earn qualifications for the next
Olympia, and this year only they
flexed in the posedown. Sixth on
Friday, Rhoden overtook Winklaar
on Saturday for that valuable fifth
spot. Dexter Jackson scored
straight fourths for his 12th
Olympia top four finish—yet
another record for the Blade.
5 SHAWN RHODEN
THE TOP THREE
The contest’s crucial battle,
between Elssbiay and Bonac, was
a contrast in physique types, as
the ultrawide Kuwaiti outweighed
the ultraripped Dutchman by
roughly 70 pounds. The latter held
a one-point lead after Friday, but
gave it up on Saturday. “Phil and
Ramy both improved from last
night. William looked better
yesterday,” head judge Weinberger
explained not long after Bonac told
me he’d filled out a few pounds for 6 7
ROELLY NATHAN DE
Saturday. Still, Bonac’s gold teeth
glimmered as he effused about his
finish, “Great feeling, of course,
from fifth place [at last year’s O]
to third place. I think I could’ve
WINKLAAR ASHA
done better. I’m happy with
my placement, though. I keep
moving up.”
PHIL HEATH WON

HIS SEVENTH
SANDOW, FAIR
AND SQUARE.
AND LAS VEGAS
ODDS MAKERS
WOULD FAVOUR
HIM TO WIN NO. 8
NEXT YEAR.
8 9
And then there were two. And BRANDON JOSH
CURRY LENARTOWICZ
when Dwayne “The Rock” Johnson
announced, “The seven-time...,” the
man who will remain atop the
bodybuilding world for at least
another year collapsed to the stage
in tears. Backstage, an emotionally
exhausted Elssbiay expressed
happiness with his placing and the
conviction that he will be the 14th
Mr. Olympia. Weinberger said of
Ramy: “He looked great, the best
he’s ever looked, but he still could
be about 5% harder.” The head
judge said what separated the top
three: “It always comes down to
size and conditioning. If you’re in
really good conditioning and you
have enough muscle, you’ll bump
up. You can’t just have great size 10 11
and not have conditioning. And you
can’t just have conditioning without CEDRIC LIONEL
McMILLAN BEYEKE
good size and shape.” That’s
bodybuilding.

12 13 14
LUKAS MAXX JOHNNIE
OSLADIL CHARLES JACKSON
of. But this is at its peak. So
anyone coming after my
dynasty, they’re going to have
to withstand enormous amounts
of pressure when it comes to
social media.”
Over the next year, Phil Heath
will have to withstand more than
ever as he attempts to reach
bodybuilding’s ultimate mark of
excellence: eight. There are
legions of haters who don’t
want him to succeed. They say
Coleman or a half-dozen other
legends at their peak would’ve
put him in his (not first) place.
But contests aren’t virtual.
They’re real and against flawed
human beings in the here and
now. Phil Heath won his seventh
15 16 Sandow, fair and square. And
Las Vegas oddsmakers would
GERALD MICHAEL favour him to win No. 8 next year.

You can yearn for a different
WILLIAMS LOCKETT outcome. You can tweet your

criticisms, post photos of him
at his worst next to (insert name
of your favourite) at his best, and
THE CHAMP and Ronnie Coleman. But he has wish it was still and forever 1998.
So for the seventh time in faced much harsher criticism But someone standing beside
seven years, Phil Heath had the than they did. “I’m the first Mr. Phil Heath on the Orleans Arena
winning formula of size, shape, Olympia to be in the social media stage at the 54th Olympia will
and conditioning. He has gone age,” he says. “That’s a whole need to best him with a superior
where only three other men in other line of pressure that people combination of size, shape, and
the 53-year history of the don’t understand, and that no conditioning. If not, he’s going to
Mr. Olympia have gone: Arnold other Mr. Olympia, other than kill their dreams once again, and
Schwarzenegger, Lee Haney, maybe Jay [Cutler], got a taste yours, too.

11-13TH MAY 2018, NEC, BIRMINGHAM
10 YEAR ANNIVERSARY
CONTESTS NOW LIVE!

@bodypowerexpo @BodyPowerExpo BodyPowerUK BodyPower Ltd
HAVE YOU GOT
WHAT IT TAKES?
ALL THE LATEST COMPETITION INFO CAN BE FOUND AT:
WWW.BODYPOWER.COM/CONTESTS | #VIVABP
COMPOUND PART 2
POUNDING
HOW TO STRATEGICALLY INTEGRATE
FREE-WEIGHT, COMPOUND LIFTS WITH
ISOLATION, MACHINE, AND CABLE
EXERCISES TO CREATE THE ULTIMATE
POWER WORKOUTS. BY ERIC “MERLIN” BROSER
IN PART 1 OF
THIS SERIES, I discussed
why I feel that free-weight,
multijoint exercises should form
the foundation of any muscle-building,
strength-gaining, and/or performance-
enhancing resistance-training
programme. I provided a list of some of
my personal favourites and offered some
tips on how to get the most out of each.
While that was a pleasure to write about,
the real fun begins here, in Part 2.
In 2000, I introduced a training system
known as “Power, Rep Range, Shock,” or
P/RR/S for short. About a year before,
I had reached a (lengthy) plateau in muscle
size, and I eagerly set out to discover the
possible reasons why. I did not believe
I had reached my genetic potential and
began searching for answers. After
spending many months reviewing my old
workout logs, researching the various
pathways that ignite hypertrophy,
experimenting with different training
methods, and carefully documenting
results, I began to understand that a
one-dimensional approach to building
muscle can work for only so long.
As humans, we are adaptive machines,
and once our muscles and CNS get
used to the stimulus being repetitively
presented, they will no longer respond
(which simply means that we do not get
any bigger). As with so many things in life,
our muscles thrive on (and grow from)
variety. Of course, this does not mean
one should enter the gym each day
and train haphazardly or according to
instinct. Instead, there must be a sound,
progressive, and scientifically based
plan firmly in place, which is precisely
where the P/RR/S training protocol
comes into play.
Power, Rep Range, Shock is a cyclical
approach to resistance training in which
you use a different protocol every week
(in three-week cycles), with the goal of
tapping into all the body’s various growth
mechanisms. Each of the three weeks
is meant to bring about a specific
physiological effect, so that your body
cannot fully adapt to any one form of
training (which will eventually result in
stagnation). P/RR/S addresses
hypertrophy from a variety of (proven)
angles and allows significant progress
to take place on a very consistent,
CHRIS LUND
predictable, and long-term basis. Sounds

pretty awesome, right?

THE
“POWER,
REP
RANGE,
SHOCK”
REGIME
The following P/RR/S regime
uses all the compound
movements discussed in
Part 1 of this series. While it
follows the basic parameters
to a great degree, I made
some minor tweaks at some
points to personalise it for
FLEX readers.
Once you have completed
the three-week P/RR/S cycle,
return to the beginning and
repeat, with the intention of
training more intensely on the
following cycle. I suggest you
use the same exercises for
three straight cycles and try
to lift heavier weight and/or
increase your reps at each
workout (Note: Keeping a
workout log goes a long way.)
After three full P/RR/S cycles,
either take a full week off from
the gym or at least train at low
intensity for one week to allow
for repair and recovery of
joints, muscles, and the CNS.
Upon returning to the P/RR/S
system for a new nine-week
cycle, feel free to switch
some or all the exercises
and the way you split your
muscle groups.
Note: Tempo is the word I
use to describe how fast you
lower, lift, and pause with the
weight in each phase of a
repetition. It is expressed in
seconds and begins with the
negative (lowering) portion of
an exercise, then the midpoint
(stretch) portion, then the
positive (lifting) portion. If
there is a fourth number used,
it will be the peak contraction
(squeeze) portion.

WEEK 1
POWER
Power training is intended to
annihilate the highest-threshold
fast-twitch muscle fibres, increase
raw strength, enhance power,
and stimulate a greater amount of
natural testosterone to course
through your veins.
REP GOAL: 4–6

REST BETWEEN SETS:
3–4 MINUTES
LIFTING TEMPO: 2–4/0/X
EXERCISES: MOSTLY COMPOUND
MONDAY
EXERCISE SETS REPS TEMPO REST
CHEST
Hammer 3 4–6 3/1/X 3–4 min.
Incline Press
Bench Press 3 4–6 3/1/X 3–4 min.
Smith Incline 2 4–6 3/1/X 3–4 min.
Press
Weighted 2 4–6 3/0/X 3 min.
Chest Dip
BICEPS
90-degree Barbell 2 4–6 4/0/X 3 min.
Preacher Curl
Standing 3 4–6 4/0/X 3 min
EZ-bar Curl
Standing 2 4–6 4/0/X 3 min.
Concentration
Curl
FOREARMS
Incline Seated 2 4–6 2/1/X 3 min.
Alternating
Dumbbell
Hammer Curl
Reverse Barbell 2 4–6 2/1/X 3 min.
or Low-cable Curl
ABDOMINALS
Weighted Seated 3 16–20 2/0/X/1 2–3 min.
JASON BREEZE
or Lying Crunch
Machine
Hanging or 2 Max 2/1/X 2–3 min.
Supported reps
Straight-leg Raise

WEEK 1 POWER
TUESDAY
QUADS
Leg Press 3 4–6 4/0/X 4 min.
Barbell Squat 3 4–6 4/0/X 4 min.
Leg Extension 2 4–6 3/0/X 3 min.
Barbell Bench Step-up 2 4–6 3/0/X 3–4
per leg min.
HAMSTRINGS
Lying Leg Curl 3 4–6 2/1/X 3 min.
Seated Single-leg Curl 3 4–6 2/1/X 3 min.
per leg
Barbell or Smith 2 4–6 2/0/X 4 min.
Machine Stiff-leg
Deadlift
CALVES
Calf Press 3 4–6 2/1/X 2–3
min.
Seated Calf Raise 2 4–6 2/1/X 2–3
min.
THURSDAY
LATS
V-handle 3 4–6 2/1/X 3–4
Seated Cable min.
or Hammer
Machine Row
Wide-grip 3 4–6 3/0/X 3–4
Weighted min.
Pull-up
Wide-grip 3 4–6 2/1/X 4 min.
Barbell
Bentover
Row
One-arm 2 4–6 2/1/X 4 min.
Dumbbell
Row
LOWER BACK
Barbell 4 4–6 2/1/X 4 min.
Deadlift
ABDOMINALS
Cable Side 2 16–20 2/0/X/1 2–3
Crunch per min.
side
High Incline 3 16–20 2/0/X 2–3
Bent-leg Hip min.
Raise

OPPOSITE PAGE: PER BERNAL. THIS PAGE: JASON BREEZE
FRIDAY
EXERCISE SETS REPS TEMPO REST EXERCISE SETS REPS TEMPO REST
SHOULDERS TRICEPS
Seated Military Press 2 4–6 3/0/X 3–4 min. Barbell or Smith Machine 2 4–6 4/0/X 4 min.
Close-grip Bench Press
Seated Bent over Rear 2 4–6 2/0/X 3 min.
Dumbbell Lateral Incline Overhead Barbell or 3 4–6 4/0/X 3 min.
Dumbbell Extension
Wide-grip Barbell Upright Row 2 4–6 2/0/X 3–4 min.
Skull Crusher 2 4–6 2/0/X 3 min.
Single-arm Cable Lateral Raise 3 4–6 2/1/X 3 min.
CALVES
TRAPEZIUS
Seated Calf Raise 2 4–6 2/0/X 2–3 min.
Barbell or Machine Shrug 2 4–6 2/1/X/1 3 min.
Standing Calf Raise 3 4–6 2/0/X 2–3 min.
Single-arm Dumbbell 2 4–6 1/1/X 3 min.
Upright Row

WEEK 2
REP
RANGE
The goal of
rep-range
training is to
tear through all
the intermediary
muscle fibres
that lie along
the continuum
from type I to
type II, to induce
capillarisation,
and to stimulate
growth-
producing
metabolic
adaptations
within muscle
cells.
REP GOAL: 7–9,

10–12, 13–15,
16–20
REST
BETWEEN
SETS: 2–3
MINUTES
LIFTING
TEMPO: 2/1/2/1*
EXERCISES:
COMPOUND,
ISOLATION,
MACHINE,
OR CABLE
*ONE-SECOND
HOLD AT PEAK
CONTRACTION
FOR CERTAIN
EXERCISES
(SUCH AS CABLE
CROSSOVERS
AND LEG
EXTENSIONS)

MONDAY
CHEST
60-degree 3 7–9 2/0/2 2–3
Incline min.
Dumbbell
Press
Bench Press 3 10–12 2/0/2 2–3
min.
Weighted 2 13–15 2/0/1 2–3
Chest Dip min.
Cable 2 16–20 2/0/2/1 2 min.
Crossover or
Pec-deck Flye
BICEPS
90-degree 3 7–9 2/0/2/1 2 min.
Side Barbell
Preacher Curl
or Prone
Incline Barbell
Curl
Seated Incline 2 10–12 2/1/2 2 min.
Alternating
Dumbbell Curl
High-cable 2 13–15 2/0/2/1 2 min.
Curl
FOREARMS
Reverse 2 1 x 7–9, 2/0/2 2 min.
Barbell Curl 1x
10–12
JASON BREEZE; JASON ELLIS
Dumbbell 2 1x 1/0/1/1 2 min.

Wrist Curl 13–15
ABDOMINALS
Cable Crunch 1 16–20 2/0/1 2 min.
Lying Bent- 2 21–25 2/0/1 2 min.
leg Hip Raise or max
Lying Side 1 26–30 1/0/1 2 min.
Crunch per or max
side

WEEK 2 REP RANGE
TUESDAY
QUADS
Leg 2 7–9 2/0/2/1 2–3 min.
Extension
Barbell 3 10–12 2/0/2 3 min.
Squat
Dumbbell 2 13–15 2/0/2 3 min.
Alternating per leg
Bench
Step-up
Single-leg 2 16–20 2/0/1/1 2–3 min.
Extension per leg
HAMSTRINGS
Lying Leg 2 7–9 2/0/2/1 2 min.
Curl
Seated Leg 2 10–12 2/0/2/1 2 min.
Curl
Straight-leg 2 13–15 2/0/1 2–3 min.
Barbell Good
Morning
Adduction 2 16–20 2/0/1/1 2 min.
Machine
CALVES
Machine or 2 1 x 7–9, 2/1/1 2 min.
Smith 1x
Standing 10–12
Calf Raise
Seated Calf 2 1x 2/0/1/1 2 min.
Raise 13–15,
1x
16–20
*Cardiovascular/mental recovery
THURSDAY
LATS
Underhand-grip Barbell Bent over Row 3 7–9 2/0/2 3 min.
KEVIN HORTON; TAUSEEF ASRI. NEX T PAGE: PER BERNAL
Close-grip Pull-up 3 10–12 2/0/1/1 3 min.

Wide-grip Seated Cable Row 2–3 13–15 2/1/1/1 2–3 min.
Stiff-arm Pull down or Pullover Machine 2 16–20 2/1/2 2 min.
LOWER BACK
Barbell Deadlift 2 1 x 7-9, 1 x 10–12 2/1/1 3 min.
Weighted Hyper extension 2 13–15 2/0/1/1 2–3 min.
ABDOMINALS
Weighted Incline Sit up 2 13–15 2/0/2 2 min.
Hanging or Supported Straight-leg Raise 2 16–20 2/0/1 2 min.
Cable Side Crunch 1–2 21–25 1/0/1 2 min. per
side

FRIDAY
SHOULDERS TRICEPS
Seated Military Press 2 7–9 2/0/2 3 min. Incline Overhead Barbell 3 7–9 2/1/2 2 min.
Extension
Shoulder-width-grip Prone 3 10–12 2/0/1/1 2 min.
Incline Front Barbell Raise EZ-bar Pushdown 2 10–12 2/0/1/1 2 min.
Standing Lateral Raise 2 13–15 2/0/1 2 min. Lying Single-arm 2 13–15 2/0/2 2 min.
Dumbbell Extension
Single-arm Cable Bent over 2 16–20 1/0/1 2 min.
Rear Lateral CALVES
TRAPEZIUS Calf Press 2 1 x 7–9, 2/0/1/1 2 min.
1x
Close-grip Barbell Upright Row 2 1 x 7–9, 2/0/2 2-3
10-12
1x min.
10–12 Single-leg Seated Calf 2 13–15 2/0/1 2 min.
Raise per leg
Dumbbell Shrug 2 1x 1/0/1/1 2 min.
10–12, 1 *Cardiovascular/mental recovery
x 13-15

WEEK 3
SHOCK
Shock training
is a true test
of your ability
to withstand
searing muscle
pain and
laboured
breathing! The
burn and lactic
acid that shock
workouts
produce will
help flood your
system with
natural growth
hormone, while
the wicked
pump will
swell your
muscle cells.
REP GOAL:
7–9 FOR
SINGLE SETS
AND 10–12 FOR
DROPSETS
REST
BETWEEN
SETS:
CARDIO-
VASCULAR
AND MENTAL
RECOVERY
LIFTING
TEMPO: 2/0/1
EXERCISES:
COMPOUND,
ISOLATION,
MACHINE, OR
CABLE
KEVIN HORTON

MONDAY
CHEST
Bench Press 2 7–9 2/0/1 CMR*
superset with Flat Dumbbell Flye 2 7–9 2/0/1
Hammer Incline Press 2 (dropsets) 7–9, drop, 4–6 2/0/1 CMR*
Cable Crossover 1–2 (dropsets) 13–15, drop 1/1/1/1 CMR*
6–8
BICEPS
Seated Incline Dumbbell Curl 2 7–9 2/0/1 CMR*
superset with Standing Barbell Curl 2 7–9 each 2/0/1
Barbell or Machine Preacher Curl 1 (dropset) 7–9, drop, 4–6 2/0/1 CMR*
High-cable Curl 1 7–9 1/0/1 CMR*
superset with Lying Cable Curl 1 7–9 1/0/1
FOREARMS
Low-cable Reverse Curl 2 10–12 1/0/1 CMR*
superset with Seated Barbell Wrist Curl 2 10–12 1/0/1
KEVIN HORTON
ABDOMINALS
Weighted Incline Sit up 1 (dropset) 16–20, drop** 2/0/1 CMR*
Supported Straight-leg Raise 2 Max reps 1/0/1 CMR*
superset with Seated Bench Knee-up 2 Max reps 1/0/1
**Follow drop set with max reps body weight only

WEEK 3 SHOCK
TUESDAY
QUADS
Leg 2 7–9 2/0/1 CMR*
Extension
superset
with Barbell 2 7–9 2/0/1
Squat
Alternating 2 7–9 2/0/1 CMR*
Barbell
Bench
Step-up
superset
with Leg 2 7–9 2/0/1
Extension
Smith 1–2 10–12, 2/0/1 CMR*
Machine or (drop- drop
Dumbbell sets)
Split Squat 6–8
per leg
HAMSTRINGS
Stiff-leg 2 10–12 2/0/1 CMR*
Deadlift
superset
with Seated 2 7–9 2/0/1
Leg Curl
Single-leg 2 7-9, 2/0/1 CMR*
Lying Leg (drop- drop
Curl sets)
4–6
per leg
CALVES
Calf Press 2 7-9, 1/0/1/1 CMR*
rest-
pause**
Seated Calf 1 10-12, 1/0/1/1 CMR*
Raise (drop- drop, 6-8
set)
**Rest 10 seconds, then do max reps, rest 20 seconds,
then do max reps
THURSDAY
LATS LOWER BACK
Weighted 2 7–9, 2/0/1/1 CMR** Partial Rack Deadlift From 2 7–9, 2/0/1 CMR**
Underhand-grip (drop- drop* Midshin Height (drop- drop,
Pull-up sets) sets) 4–6
Wide-grip Barbell 2 7–9, 1/0/1 CMR** ABDOMINALS
Bent over Row rest-
Incline Bent-leg Hip Raise 2 16–20 1/0/1 CMR**
pause***
superset with Lying 2 16–20 1/0/1
Underhand Seated 2 7–9 2/0/1 CMR** Alternating Twisting Crunch per
Cable or Hammer Row side
superset with Barbell 2 10–12 2/0/1
Seated or Lying Weighted 1 16–20, 1/0/1/1 CMR**
or Dumbbell Pullover
Crunch Machine (drop- drop,
set) 8–10
*After dropset, finish with max reps with body weight **Cardiovascular/mental recovery ***Rest 15 seconds, then do max reps, then rest 30 seconds, then do max reps

FRIDAY
SHOULDERS
Reverse Pec Deck 1 (drop- 10–12, 1/0/1/1 CMR*
set) drop
6-8
Dumbbell Lateral 2 10–12, 1/0/1 CMR*
Raise (drop- drop
sets) TRICEPS
6-8
Body-weight Triceps Dip 1 Rest- 2/0/1 CMR*
Narrow-grip Barbell 2 7–9 2/0/1 CMR* pause**
Front Raise each 1/0/1
superset with Seated Overhead Dumbbell Extension 1 7–9, drop, 2/0/1 CMR*
(drop- 4–6
THIS PAGE: PAVEL Y THJALL; JASON BREEZE
Standing Military 2 7–9

Press each set)
OPPOSITE PAGE: CHARLES LOW THIAN.
TRAPEZIUS Seated Single-arm Dumbbell Extension 2 7–9 2/0/1 CMR*

superset with Cable Kickback 2 13–15 1/0/1/1
Barbell or Smith 1 (drop- 10–12, 1/0/1/1 CMR*
CALVES
Machine Shrug set) drop
6–8 Seated Calf Raise 2 10–12, 1/0/1 CMR*
(drop- drop, 6–8
Close-grip EZ-bar or 1–2 7–9 1/0/1 CMR*
sets)
Cable Upright Row
superset with Standing Calf Raise 1 7–9 1//1/1 CMR*
Dumbbell Shrug 1–2 10–12 1/0/1/1 superset with Calf Press 1 7–9
*Cardiovascular/mental recovery **Rest 10 seconds, then do max reps, rest 20 seconds, then do max reps

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AND STILL
UNDEFEATED
WITH HIS SIXTH 212 OLYMPIA VICTORY,
FLEX LEWIS REMAINS UNBEATEN IN
THE 212 DIVISION. BY GREG MERRITT | PHOTOGRAPHS BY PER BERNAL
H
e has never lost. Since the creation
of the 212 division in 2012, Flex Lewis
Presents
has entered 16 shows and hauled

home the trophy and biggest check
every time—a tally that includes all six
212 Olympias. There wasn’t much
suspense about this one—not from
the moment the Welsh Dragon locked in his
first pose. He wasn’t going down this year,
and it seems as if he never will in what they
might as well rename the Flex division.

THE WOULD-BE
CONTENDERS
Although there were only 12
competitors, the fight to muscle
into the vaulted top five was so
fierce that two crisply conditioned
Europeans were stranded out of
the money. At 45 and diabetic,
Ronny Rockel of Germany has
experienced a career renaissance
in the 212 division, 14 years after
his pro debut. He showed some
minor edge blurring, but his
corrugated lower back proved
he brought the cuts, and he was
justly rewarded with his highest
Vegas placing since a sixth in
the 2010 Mr. Olympia. With his
wispy waist and broad shoulders,
Milan Sadek of the Czech Republic
has the most classical physique in
the 212 class. He makes a great
first impression with a V-shaped
front double biceps, but at 5’7½”,
he’s a tall 212er and appears rangy
in some poses. Classic physique
may be Sadek’s ideal home. But in
his 212 Olympia debut, he missed
the top five because of another
O rookie.
Derek Lunsford wasn’t merely
an O rookie. He had won the USA
Championships only seven weeks
earlier. The Indianan was fourth
after Friday’s pre-judging but
made a rookie mistake with his
absence of oil on Saturday and
slipped to fifth. Still, Lunsford
showed a pleasing combination
of size and shape and boundless
potential at age 24, just 28
months removed from his first
bodybuilding show. (Jose
Raymond flexed in his first
1
contest the year Lunsford was
born!) By contrast, 42-year-old
David Henry, in the twilight of
a remarkable career, was
FLEX
in O No. 12. Though he lacked his
trademark spaghetti striations,
Henry still crunched the
freakiest most-muscular
LEWIS
in the 212 division.
THE TOP
CONTENDERS
“I came here for one reason—to
put a nix on the six,” Raymond
good-naturedly quipped at the

2017 212
OLYMPIA
SEPT. 16, 2017; ORLEANS ARENA,
LAS VEGAS
1. Flex Lewis* 6. Milan Sadek
$40,000 7. Ronny Rockel
2. Ahmad 8. Charles Dixon
Ashkanani* 9. Shaun Clarida
$19,000
10. Ricardo Correia
3. Jose Raymond*
11. Kim Junho
$10,000
12. Nam Eun Cho
4. David Henry*
$5,000 *Qualified for 2018
212 Olympia
5. Derek Lunsford*
$3,000

press conference and further
joked that he was hawking T-shirts
with that slogan. Lewis laughed,
and so did Ahmad Ashkanani when
Raymond contended he was going
to slay the Dragon (Lewis) and the
Camel (Ashkanani). I thought
Raymond’s third-place finish last
year was too high, but this year’s
was too low. I had him second—as
did the judges on Saturday, but
it wasn’t enough to make up
Friday’s deficit. The Boston Mass
brought back the grainy look he’s
noted for, best evident in a rear
double biceps that seemed carved
from granite.
Ashkanani’s new nickname
was a nod to his Kuwaiti cohorts,
self-titled the Camel Crew,
who were ubiquitous over the
weekend in their black Oxygen
Gym T-shirts. After his eye-
opening second here last year
and his win at March’s Arnold
Classic, the 5’3” Ashkanani’s
expectations were lofty. Once
again, he was a tale of two halves.
From the waist up, his rear lat
spread is among the best in all of
bodybuilding. But his wheels
continue to be overshadowed by
2 AHMAD ASHKANANI
his ginormous torso, and he
wasn’t quite as crisp as last year.
(Cutting it scary close, he had
to weigh in three times before
finally hitting 211.9 with only
minutes to spare.) The Camel
can wow with his width, but he’ll
need to find a better balance and
deeper cuts to climb that one
final, crucial rung.
THE WINNER,
AGAIN
“I train to change my physique
every year, and the unfortunate
thing is then I have to beat myself
up to suck it in to that number [less
than 212 pounds at the weigh-in],”
Lewis said backstage after
winning his sixth 212 Olympia.
“I focused especially on bringing
my back up this year, because
Ashkanani has a phenomenal
back. I focused on deep
separation and muscle maturity,
now that I’m getting older [33].
But I play to my strengths, not the
strengths of the guys standing
next to me.” Why should he? He
and coach Neil Hill have developed
a winning formula that they don’t
veer from. His strengths are his
3 JOSE RAYMOND
4 DAVID HENRY 5 DEREK LUNSFORD
aesthetic balance and flowing year is a new battle and a new and that he might relocate to
curves, his consistent crispness, task and a new injury that you the open division. Asked what
and the little things others lack, like have to go through. I’ve gone happened to that idea, the Welsh
his abundant calves and the best through a lot of adversity this year, Dragon smiles. “The realistic fact
spinal erectors in the IFBB and it really tested me. But now that I’d have to stand up against
Pro League. It all culminates, that I’ve gone through that, guys who weigh 300 pounds,”
à la Phil Heath, in a rear double I feel like I can do anything. There Lewis says. “It might still happen.
biceps that kills the dreams of were a couple of days when I was I could definitely stand onstage
every contender who thought allowed to mourn [the death of at 220 and feel like I could hold my
he could overshadow him. Dallas McCarver, a close friend]. own, but it wouldn’t be against
I ask him what still motivates I was allowed to get upset and cry, guys like Phil and Ramy. It’s
him. Could it be a quest for nine— and then I got my shit together encouraging to see what William
the most male Olympia titles because I would be letting so many [Bonac] has done, because I
(dependent on Heath’s final tally)? people down, including Dallas, if I remember seeing him compete in
“There’s new blood coming let my prep slide. Then we had the the 212. But as good as he did
through the class all the time, and hurricane [in South Florida, where here, William didn’t win [the
that motivates me. I feel as if I’ve he lives], and that’s one of the Mr. Olympia]. And I’m all about
got another one in the tank, but reasons we had to come out to winning. I will defend this title
I’m not motivated by a number. It’s Vegas early.” again. At the end of the day, it’s
not like I want to win nine or 10 or At this time last year, Lewis not the cash that motivates me.
whatever,” Lewis says. “Every felt six 212 titles would be enough It’s all about the title.”

6 7 8
MILAN RONNY CHARLES
SADEK ROCKEL DIXON
9 10 11 12
SHAUN RICARDO KIM NAM
CLARIDA CORREIA JUNHO EUN CHO

WINNER’S C
AMAZON SPORTS NUTRITION PRESENTS JOE WEIDER’S 2017 OLYMPIA
EXTENDED THEIR REIGNS, WHILE OTHERS WERE OVERTHROWN OR
BEST ATHLETES CLASH ONSTAGE FOR O SUPREMACY IS THAT IT WILL
F
R
B

S CIRCLE
Presents
A FITNESS & PERFORMANCE WEEKEND. SOME DIVISION LEADERS

R REPLACED—THE ONLY GUARANTEE WHEN THE IFBB PRO LEAGUE’S
L BE A WEEKEND TO REMEMBER. BY JAMES RILEY | PHOTOGRAPHS BY PER BERNAL

CLASSIC PHYSIQUE OLYMPIA
CLASSIC
UPRISING
BREON ANSLEY
WRESTLES AWAY THE
TITLE OF THE CLASSIC
PHYSIQUE OLYMPIA.
■ No division experienced as
much change at the top of the
scorecard as classic physique.
Up was down and down was
up. Last year’s winner and
runner-up, Danny Hester
and Arash Rahbar, found
themselves rounding out the
bottom end of the top five, in
fifth and fourth, respectively,
and classic favourites Sadik
Hadzovic and Darrem Charles
fell out of the top five entirely.
In Hester’s former perch atop
the field was Breon Ansley, the
2016 Classic O’s fourth-place
finisher, whose convincing win
at the New York Pro in May had
already put the field on notice.
Ansley earned his pro card
in 2013 at the USAs as a
1
middleweight in the open
bodybuilding division, debuted BREON
ANSLEY
in the IFBB with an under
whelming appearance as a 212
bodybuilder in 2014, and then
jumped to the classic division
in 2016, where his talent has
taken root. Suggesting that size
increasingly matters in classic
physique, Ansley’s toughest
competitor in Vegas was
fast-charging Canadian-born,
V-tapered upstart Chris
Bumstead, who in his debut
pro year rode into the Olympia
powered by victories at the
Pittsburgh and Toronto Pros.
After the final call out, only
three points separated them.
Completing the trio at the
top and narrowly beating out
Hester and Rahbar was George
Peterson, another competitor
coming off a heady rookie year,
having finished first at the
Tampa Pro and second in New
York behind Ansley.

2 3
CHRIS GEORGE
BUMSTEAD PETERSON
4 5
ARASH DANNY
RAHBAR HESTER
2017 CLASSIC PHYSIQUE OLYMPIA

SEPT. 15, LAS VEGAS
1. Breon Ansley* 6. Terrence Ruffin

2. Chris Bumstead* 7. Sadik Hadzovic
3. George Peterson* 8. Rylon McDuell Batiste
4. Arash Rahbar* 9. Lee Banks
5. Danny Hester* 10. Mateo Vaihu
*Qualified for 2018 Classic Physique Olympia

■ When Cydney Gillon was finishing in fifth, four spots
FIGURE OLYMPIA a contestant on the reality ahead of Gillon, then wrestled
GILLON
series Survivor, she made it the title from four-time Figure
to the final four before a loss O winner Nicole Wilkins a year
in a fire-making tiebreaker later in 2015. In 2016, Gillon
sent her to the jury. She was finished third, closing the gap
FIRES UP
already a rising star in figure again, behind winner Watts,
when she signed on to the with only the able-bodied
series, having taken ninth in Candice Lewis-Carter
her first Olympia in 2014, a standing between them.
A WIN
mere two years after earning When it came time for the
her pro card at the NPC final callout this time around,
Nationals. Gillon has said that it was last year’s top three
she emerged from the reality standing onstage—Watts,
series experience more Gillon, and Lewis-Carter
IN HER FOURTH determined to make progress having edged Heather Dees
FIGURE OLYMPIA, toward her goal of winning and Wilkins into fourth and
CYDNEY GILLON the O. fifth, respectively. Shortly
RISES TO THE TOP. The reigning Figure Olympia thereafter, it was Watts
winner, Latorya Watts, having landing in second, having
been on a wild and winning failed to ignite a third win,
trajectory of her own, also and it was Gillon who finally
made her O debut in 2014, emerged with the jury’s votes.

2 3
LATORYA CANDICE
1 WATTS LEWIS-CARTER
CYDNEY
GILLON
4 5
HEATHER NICOLE
DEES WILKINS
2017SEPT.
FIGURE OLYMPIA
15, LAS VEGAS
1. Cydney Gillon* 6. Maria Luisa Baeza-Diaz

2. Latorya Watts* 7. Ivana Ivusic
3. Candice Lewis-Carter* 8. Jessica Reyes Padilla
4. Heather Dees* 9. Sandra Grajales
5. Nicole Wilkins* 10. Bojana Vasiljevic
*Qualified for 2018 Figure Olympia

BIKINI OLYMPIA
TEIXEIRA
RISES TO
THE TOP
ANGELICA TEIXEIRA
TAKES THE BIKINI
OLYMPIA TITLE.
■ With last year’s first-, third-,

and fourth-place finishers—
Bikini O titleholder Courtney
King, India Paulino, and Ashley
Kaltwasser—absent from the
stage, the path to the pinnacle
of bikini competition was
suddenly cleared for Angelica
Teixeira. A mere two years
after debuting on the Bikini O
stage (in a tie for last, no less)
and one year after finishing
second to Courtney King,
Brazilian-born Teixeira
ascended to the top spot.
Was this result terribly
surprising? Not after Teixeira’s
performance at the Arnold
Classic Bikini International in
March, where she defeated
King and signalled that she was
in fighting form for a rematch
with the reigning Bikini O
titleholder at the O. With King’s
absence, there were no true
obstacles to impede Teixeira’s
climb to the top.
In similar fashion, absent
those who bested her in
2016, Jennifer Ronzitti, last
year’s fifth-place finisher,
rose relatively unchallenged
to the runner-up spot behind
Teixeira, making it Ronzitti’s
best O finish to date.
Argentinian-born Romina
Basualdo moved up from ninth
last year to third, and Narmin
Assria amply rounded out the
top five, an improvement over
her eighth-place finish in 2016.
Newcomer Casey Samsel slid
into an impressive fourth-
place finish in her O debut.

2 3
JENNIFER ROMINA
RONZITTI BASUALDO
2017SEPT.
BIKINI OLYMPIA
16, LAS VEGAS
1. Angelica Teixeira* 6. Michelle Sylvia

2. Jennifer Ronzitti* 7. Camile Periat
3. Romina Basualdo* 8. Katya Nosova
4. Casey Samsel* 9. Elsa Pecini
5. Narmin Assria* 10. Yana Kuznetsova
*Qualified for 2018 Bikini Olympia
1
ANGELICA 4 5
TEIXEIRA CASEY
SAMSEL
NARMIN
ASSRIA
MEN’S PHYSIQUE OLYMPIA
BUENDIA
TIMES
FOUR
JEREMY BUENDIA
OWNS THE MEN’S
PHYSIQUE O
FOR THE FOURTH
YEAR IN A ROW.
■ Comparing the 2017 Men’s Physique

Olympia results with the top six the
previous year, one might conclude that
with Jeremy Buendia’s continued reign,
not a lot has changed. That’s not to say
there hasn’t been churn in the ranks
beneath the winner’s dais since Buendia
reached the top in 2014. Of those who
finished in the top five at the debut of
men’s physique in 2013—the only Men’s
Physique O Buendia hasn’t won (he
finished runner-up behind Mark Anthony
Wingson)—only the superbly conditioned
V-taper king Buendia remains. New
competitors have risen to fill the slots
beneath him, a group some would argue
better reflect the direction that men’s
physique division should be taking.
There was subtle movement in the
top five this year. Brandon Hendrickson
continued his slow climb up the rungs—
fifth in 2015, fourth in 2016, and third
in 2017. Andre Ferguson grabbed the
runner-up slot, a nice jump from his
finish in fifth last year. Moving in the
opposite direction were Ryan Terry,
who fell from second last year to
sixth this year, and Jeremy Potvin,
downgraded from third to fifth.
Buendia has vanquished the first
wave of top talent in men’s physique
and is in the process of wading through
the second. In the ranks beneath
first place, the cast of new challengers
is changing again, seen in the rise of
promising new pros making their rookie
O appearances—Logan Franklin
(seventh), Ondrej Kmostak (eighth),
and fourth-place finisher Raymont
Edmonds. These will be the next wave
Buendia will have to fend off in future
O’s if he is to continue his reign.
He’s well positioned for the future.

2 3
ANDRE BRANDON
FERGUSON HENDRICKSON
1
JEREMY
BUENDIA
4 5
RAYMONT JEREMY
EDMONDS POTVIN
2017 MEN’S PHYSIQUE OLYMPIA

SEPT. 16, LAS VEGAS
1. Jeremy Buendia* 6. Ryan Terry

2. Andre Ferguson* 7. Logan Franklin
3. Brandon Hendrickson* 8. Ondrej Kmostak
4. Raymont Edmonds* 9. George Brown
5. Jeremy Potvin* 10. Dean Balabis
*Qualified for 2018 Men’s Physique Olympia

■ When eight-time Fitness O wins. Whether or not Grishina
winner Adela Garcia retired in could match Garcia’s O record
FITNESS OLYMPIA
GRISHINA
2013, the division that she had is fated to remain an
dominated suddenly seemed a unanswered question—last
wide-open field. Veterans and March, after winning her record
rookies alike saw opportunity fourth consecutive Fitness
LOCKS UP
and a title up for grabs, despite International title, Grishina
the presence of the woman announced she would be
who had placed runner-up retiring after the 2017 Fitness
behind Garcia in her final two Olympia. She exits having made
FITNESS
showings, Oksana Grishina. her mark in the record books.
When the Russian-born Myriam Capes, appearing in
Grishina did in fact take the her ninth Fitness Olympia since
fitness crown, having pushed 2007, reached her highest
her physique to new heights, placing yet, finishing runner-up
OKSANA GRISHINA still few imagined that the ahead of Regiane Da Silva,
SECURES HER Garcia years would be followed another longtime contender,
FITNESS OLYMPIA by a new dynastic conqueror who in her 12th Fitness O
LEGACY WITH taking the top spot. But Grishina earned her best placing. Ryall
went and did just that, securing Graber, in fourth, also improved
VICTORY NO. 4. her legacy with a fourth win on the seventh she earned in
this year and tying her with 2015, while Bethany Wagner
legendary fitness champ Suzie finished in fifth for the third time
Curry (2000–03) for Fitness O in as many years.

2 3
MYRIAM REGIANE
CAPES DA SILVA
1
OKSANA
GRISHINA
4 5
RYALL BETHANY
GRABER WAGNER
2017SEPT.
FITNESS OLYMPIA
15, LAS VEGAS
1. Oksana Grishina* 6. Fiona Harris

2. Myriam Capes* 7. Ariel Khadr
3. Regiane Da Silva* 8. Derina Wilson
4. Ryall Graber* 9. Pila Pajunen
5. Bethany Wagner* 10. Sally Kendall-Williams
*Qualified for 2018 Fitness Olympia

WOMEN’S PHYSIQUE OLYMPIA
PHYSIQUE
FOUR-PEAT
JULIANA MALACARNE IS
UNBEATABLE AS SHE DEFENDS
HER FOURTH WOMEN’S
PHYSIQUE OLYMPIA TITLE.
■ The lineup at the Women’s Physique Olympia

shared something in common with the men’s
division. Although both launched a short four
years ago, in 2013, only one competitor remains
from the top of the ranks at that first Women’s
Physique Olympia Showdown—and that
competitor has become the defining force in the
division. That dominant athlete is Juliana
Malacarne, who this year cruised to her fourth
Olympia title. Looking polished, graceful, and
purposeful as she moved through her poses, the
Brazilian-born Malacarne’s overall aesthetics
weren’t approached by any other contender
onstage. No one on the stage with her had better
glutes, legs, or calves.
If there was any real question about the final
rankings, it had to do with who would end up in
the runner-up and third-place spots behind
Malacarne, as Jennifer Taylor (second) and
Heather Grace (third) finished separated by one
point. Kira Neuman (fourth) and Sheronica Henton
(fifth) filled out the top five.

2 3
JENNIFER HEATHER
TAYLOR GRACE
2017 WOMEN’S PHYSIQUE OLYMPIA

SEPT. 15, LAS VEGAS
1. Juliana Malacarne* 6. Danielle Reardon

2. Jennifer Taylor* 7. Daniely Castilho
3. Heather Grace* 8. Autumn Swansen
4. Kira Neuman* 9. Elenora Dobrinina
5. Sheronica Henton* 10. Penpraghai Tiangngok
*Qualified for 2018 Women’s Physique Olympia
1
JULIANA 4 5
MALACARNE KIRA SHERONICA
NEUMAN HENTON
A NEW
Presents
BEGINNING
AMI CHAIRMAN, PRESIDENT, AND CEO DAVID J. PECKER’S
HISTORIC ANNOUNCEMENT AT THE 2017 OLYMPIA
WEEKEND, PRESENTED BY AMAZON SPORTS NUTRITION.
BY JIM MANION, IFBB PROFESSIONAL LEAGUE AND NPC PRESIDENT | PHOTOGRAPHS BY PER BERNAL
TRACE IT TO FRIDAY,
MAY 21, 2004. American
Media Inc., which had
acquired Weider Publications
two years earlier, announced
it was now a 50% owner of
the Mr. Olympia and would
produce the 2004 event,
held Oct. 28–30, in Las Vegas.
The driving force behind
this seismic shift in the
bodybuilding and fitness
world, AMI’s visionary CEO,
President, and Chairman,
David J. Pecker, also made
the claim that total prize
money would eventually hit
the $1 million mark. At that
time, O Weekend totaled
$420,000 (the highest). Even
Jim Manion (left) and
then, having known David for David J. Pecker
only a short period of time, congratulate Phil
I was confident that he would Heath on his seventh
Mr. Olympia win,
make good on his promise. Sept. 16, at Orleans
And I was not mistaken, as Arena.
you will soon see.

OUR PURPOSE IS TO
ENGAGE, EDUCATE,
AND EMPOWER ALL
AMERICANS TO ADOPT
A HEALTHY LIFESTYLE
THAT INCLUDES
REGULAR PHYSICAL
ACTIVITY AND GOOD
NUTRITION. DAVID J. PECKER

AMI has increased
prize money in
response to the
explosive growth
of the women’s
divisions in the
past decade.
Fast-forward to Olympia growth spurt under the leadership Weekend even higher to make it the
Weekend 2017 this past September. of my good friend David J. Pecker, undisputed greatest bodybuilding
With more than $1.3 million in prize the man who elevated Olympia and fitness show on earth.
money, the million-dollar ceiling has
been shattered. At the Saturday
evening finals on the 16th, Pecker
announced to the packed Orleans
Arena crowd that AMI had taken
100% ownership of Olympia
Weekend. Obviously, I had known
about this for some time, but I have
to admit that hearing him say the
words onstage still had an effect
on me.
As I think back to everything that
has happened since that day in
2004, I realize that the Olympia
is unrecognizable from before
AMI. What began in 1965 as No other
event comes
a single contest for a handful of
close to
bodybuilders has expanded into Olympia
a four-day event for the best Weekend
bodybuilding, figure, fitness, for sheer
physique, and classic physique excitement.
athletes in the world. From stage
production with lighting and video $1.3 million, the number of
never before seen on a MR. OLYMPIA FINALS exhibitors by 125% to 1,150, and
bodybuilding stage to fan events SEPT. 16, 2017; the attendance by 400% to over
like Meet the Olympians and the ORLEANS ARENA, LAS VEGAS 60,000 and counting.
Olympia Expo (more than 1,100 Therefore, I am very happy to
booths and 200 vendors), Olympia This year marks a major milestone tell you that this month American
Weekend is a one-of-a-kind for me. It has been 15 years since Media became the sole owner of
experience that people who see I began working with Joe and Ben Mr. Olympia, purchasing the
it live will never forget. Weider on what has become the remaining 50% ownership from
Here, in excerpts from the Super Bowl of bodybuilding. the Weider family.
speech he gave that night, are During this time, we increased I want to personally thank
some of the highlights of this the prize money by 150% to over Eric Weider, Jim Manion, and

ONCE AGAIN, AMAZON IS
LIVE-STREAMING THE
OLYMPIA TO MILLIONS
AND MILLIONS OF FANS
AROUND THE WORLD,
WITH INTERNATIONAL
HOSTS PROVIDING
COMMENTARY. DAVID J. PECKER
Robin Chang for helping me with educate, and

this transaction. I look forward to empower all
continue working with all of you as Americans to adopt a
we move into the future. healthy lifestyle that
Finally, I am excited to announce includes regular
my presidential appointment as a physical activity
senior member of the President’s and good nutrition.
Council on Fitness, Sports, and It is important
Nutrition. to know that the
Our purpose is to engage, council’s message
is about people, not
politics.
That’s why I hope
you will all join me in
spreading this
message throughout
your communities
and help us build a
stronger, healthier America. This gives all our amateur
For the 10th straight year, we athletes the opportunity to earn
increased the prize money. Most IFBB Pro League pro status.
important, this year’s increase gives And once again, Amazon is
the women’s divisions parity with live-streaming the Olympia to
their counterparts on the men’s millions and millions of fans
side, and I am proud to say, it’s around the world, with
about time. international hosts providing
This year, we’re hosting our commentary.
first-ever amateur competition at
Olympia for bodybuilding, men’s David J. Pecker
physique, classic physique, and CEO, Chairman, and President,
bikini. American Media Inc.

OMGWHAT A
WEEKEND!
TITLE SPONSOR AMAZON SPORTS NUTRITION PRESENTS THE
2017 JOE WEIDER’S OLYMPIA FITNESS & PERFORMANCE
WEEKEND, AN EVENT SO HUGE THEY EXTENDED IT TO FOUR
DAYS! HERE’S A RECAP OF THE INDUSTRY’S ULTIMATE FAN
EXPERIENCE AS IT UNFOLDED SEPT. 13 TO 16.
BY DAVE LEE PHOTOGRAPHS BY ERICA SCHULTZ AND CHRIS NICOLL

Presents
Amazon Sports Nutrition presents

the 2017 Joe Weider’s Olympia Fitness &
Performance Weekend, and for fans from
Europe, Asia, the Middle East, Australia,
South America, Canada, and right here,
stateside, it’s the Super Bowl/March Madness/NBA
Championships/World Series/Oscars/Grammys all
jam-packed into four fabulous days in mid-September
at America’s playground, Las Vegas. We’ve got pages
and pages of highlights, including the world-famous
Olympia Expo, where fans mingled with the idols who
inspired them, tried out the hottest new products
(free!), watched or even participated in elite athletic
and fitness events like Ninja Warrior and Rhino
CrossFit, both presented by Amazon, saw records fall
in Beyond Raw’s Pro Powerlifting Championships, and
enjoyed tons of other happenings over the 500,000
square feet of the Las Vegas Convention Centre.
Here’s a taste on the following pages.

MPIA E XPO
OLY S CONVEN
TION CEN
TRE
LAS VEGA

OLYMPIA
BACKSTAGE ARENA
ORLEANS

OLYMPIA
ATHLETES
MEETING ARENA
ORLEANS
OLYMPIA
PRESS
CONFERENCE
ARENA
ORLEANS

MEET THE
OLYMPIANS ARENA
ORLEANS

SHOW TIME
SHOWCASING THE UK’S LATEST BODYBUILDING EVENTS
MEN’S
BODYBUILDING
PRO WINNER
Shaun Joseph
Tavernier
2017 PCA
XPLOSIVE APE
GRAND PRIX
Page 111
SHOW TIME REPORT BY RYAN ALEXANDER
2017 PCA XPLOSIVE

APE GRAND PRIX
Held on 22nd October 2017 at the Town Hall, Birmingham.
Birmingham yet again maintained
its place as Britain’s shining
jewel in the crown of amateur Carlie
bodybuilders at this, the final 2017 Davies
PCA qualifier of a momentous
year.
With more than 300 competing
athletes this was a qualifier of few
if any precedent. The immediate
area around the iconic Birmingham
Town Hall was awash with
competitors & supporters alike-
fake tan, sports clothes & ladies
with garish stage makeup oozed
in & out of the building for the
duration of the day.
To a seasoned supporter of
bodybuilding it was a familiar sight
in the proximity of a bodybuilding
event but in this case the scale
was truly huge. PCA Midlands,
re-invented in the sponsors’ new
designation of The Xplosive Ape
Grand Prix has always proven to
be an extremely popular event in
the short but meteoric existence
of the PCA. Competitors and fans
alike have gravitated towards this
magnificent venue. The huge stage,
cathedral like hall & the usual PCA
fare of great backdrops, lighting,
sound systems & of course a
slickly run show that twists on its
heels & run with precision as all
PCA shows do, showcases exactly
how these events are meant to be.
The spectators were
entertained by easily one of the
highest competitor standards of
2017. Including alongside a great providing more emphasis on the structure & with a few tweaks
amateur show a tremendous aesthetic aspect of the sport. to his very balanced physique
Men’s Pro Bodybuilding Class and Testament to the quality in this you would imagine he should be
an excellent Bikini Pro Class. class was that the eventual overall a regular visitor to the winners
There was the usual variety of winner Marcin Pulik shone through podium in future years.
physiques & categories on display, from the moment he entered the All classes displayed great talent
including the extremely popular stage. Marcin is definitely a star and very obviously some athletes
Men’s Classic Bodybuilding in the making, he has magnificent brought their A-game on what was

SHOW TIME 2017 PCA XPLOSIVE APE GRAND PRIX
for most an end of season Matty Alwell took 3rd place of the year. Expect Matty to
swan song. in a tremendous showing, challenge for top honours in
Particularly impressive as easily his most impressive next years contests!
stand out athletes to keep a
watch for in a high standard
event were Danster Lusindiso
who won the Junior Class &
not forgetting Jamal Changezi
who won the incredibly tough Mitchell
Starr
Class 2.
The Bikini Pro Class was
a phenominal showcase of
talented athletes. The winner
Alexandra Vicu was again on
form on the UK stage.
Carlie Davies in her
Proam debut placed a very
impressive 2nd place.
Kerry Sexton who has had a
phenomenal debut pro season
finished 3rd, but should be
pleased after such a hectic
run of recent international
contests.
Congratulations to the
incredible Top 3 Pro
Bodybuilders; Shaun Joseph
Tavernier who secured a very
impressive of his recen t rival
the phenomenal
Peter Molnar.
Toby
Richards
Nathan
MEN’S JUNIOR PHYSIQUE
Styles 1st Mitchell Starr
2nd Zack Cunningham
3rd Lanoi Liddell
MEN’S BODYBUILDING
MEN’S MUSCLE MODEL Class 1
1st Toby Richards 1st Nathan Styles
2nd Stephan Strydon 2nd Charles Barrett
3rd Issac Shellabear 3rd Kon Stellas

Class 2
Jamal 1st Jamal Changazi
Changazi
2nd Sergio Lima
3rd Declan Cleare
Class 3
1st Paul Latham
2nd Andrew Stazicker
3rd Alfred Bethan
Class 4
1st Michael Baello
2nd Henry Chan
3rd Adam Mckinley
Danster
Lusindiso
Sergio
Lima
JUNIORS
1st Danster Lusindiso
2nd Tomasz Giza
3rd Joshua M Keen

MEN’S PHYSIQUE SHORT

Marcin
1st Wayne Chambers
Pulik
2nd Damian Browne
3rd Ivo Fernandes Vinhas
MEN’S PHYSIQUE TALL

1st Sean Sinclair
2nd Bob Sandal
3rd Zenon Mezaniec
NOVICE
1st Lukasz Borcz
2nd Szymon Bortczko
3rd Kirk Hales
OVERALL
MEN’S MASTERS OVER 40
WINNER :
1st Paul Thomas
Marcin Pulik
2nd Mark Povey
3rd Chris Unitt
MASTERS OVER 50
1st Steve Johnson
2nd Ian Wells
3rd Nigel Wilkie
MEN’S MASTERS
PHYSIQUE
1st John Collins
2nd Gil Garcia
3rd Carl Hollington
CLASSIC BODYBUILDING FIRST TIMERS

1st Marcin Pulik 1st Miles Harris
2nd Rob Holloway 2nd Mark Barbee DISABILITY
3rd Joshua Kinsey Clough 3rd Joe Witkiewicz
1st Paul Green

Shaun
Joseph
Tavernier
MEN’S
BODYBUILDING PRO
1st Shaun Joseph
Tavernier
2nd Peter Molnar
3rd Matty Alwell
Peter
Molnar
Matty
Alwell

Danielle LADIES TRAINED FIGURE BIKINI SHORT
Osbourne
1st Anne Barnard 1st Katie Atkinson
2nd Michelle Lancaster 2nd Lauren Bamber
3rd Tara Marston 3rd Christine Fox
BIKINI JUNIOR BIKINI TALL

1st Carlie Davies 1st Martina Loebenberg
2nd Ashleigh Jackson 2nd Romona Nedek
3rd Olivia Gomulka 3rd Ewelina Rozek
Alexandra
Vicu
Kerry
LADIES BIKINI PRO Sexton
LADIES ATHLETIC FIGURE
1st Alexandra Vicu
1st Danielle Osbourne
2nd Carlie Davies
2nd Jennifer West
3rd Kerry Sexton
3rd Magdalena Wainwright
Carlie
Davies
OVERALL LADIES
WINNER :
Danielle Osbourne
LADIES TONED FIGURE

1st Carly Gregory
2nd Phoebe Goodwin
3rd Kim Hodgson

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completed.
HOW I BECAME THE
WORLD’S
STRONGEST
MAN
> Britain’s EDDIE “THE BEAST” HALL
reveals how he trained in the
run-up to this year’s ultimate
test of human strength.
AS TOLD TO JOHN PLUMMER
/// PHOTOGRAPHS BY CHRISTOPHER BAILEY

F
ROM THE MOMENT
I returned from the 2016
World’s Strongest Man to the
moment I set off for the 2017
event, I gave 100%. I didn’t miss
one training session, one meal,
or one physical therapy or cardio
session. I was obsessed.
I trained at my usual gym, Strength
Asylum in Stoke, England, with my
usual training partner, Luke Fulbrook.
We didn’t periodse or back off at any
point. We just trained heavy all year.
The way I train hasn’t changed much
over the years. I consistently train
heavy but never one-rep max. I work
at 80 to 90% of my one-rep max for
up to six reps. If I can do more than
six reps, I add more weight next time.
I’ve followed this six-rep rule since
I started training. If I feel good at a
weight, I might do more than six reps,
but in general, you’ll never see me do
more than six.
The only thing I changed was that I
cut down on assistance exercises for
smaller muscles like biceps, calves,
and abs. I just didn’t feel they were
making any difference. I was putting
MONDAY //// LEGS

too much e nergy and recovery into
repairing those muscles when
I needed to be focusing on the big,
I just did squats, leg Doing three or four sets
key muscles, like quads and glutes,
press, and yoke. Simple. at that weight can easily
that do the brunt of the work. But to do those three take an hour when
Some strongmen have separate exercises could take four you’re resting that much.
days for gym and event training, but hours. That may be hard I did the same on leg
I find it more effective to combine the to believe, but when press, working up to
two. If you are going to train yoke, you you’re doing stupid-heavy huge amounts of
sets you need lots of weight and having plenty
want to thrash your legs first to get
rest. Remember, I could of rest between sets.
them burned out. You are not
be squatting 350 kg-plus That could take another
only warming up properly but also [772 lbs], so I needed a hour, then I’d spend
simulating a competition scenario good 10 to 15 minutes to an hour or so on the
because it’s highly unlikely you will recover between sets. yoke.
start an event fresh.
Here’s how a typical week broke
down. As you’ll see, it’s pretty
basic—it’s what I did out of the gym
to recover that gave me an edge
over my rivals.
TUESDAY //// CHEST
This day was about building my pressing
Something else I changed from last power. There is always a pressing event at the
World’s Strongest Man. Again, I kept it simple
year, which was very expensive, was
and had long rests between sets. I’d do flat
that when I trained a muscle group,
bench and incline bench, then do triceps. I took
I had it worked on the next morning by it nice and easy, working up to a mega heavy
my physical therapist, Richard Sale, weight on the presses and then just doing one
for 1½ hours. For example, after set on triceps.

RISE OF THE BEAST
How Eddie Hall became the World’s Strongest Man.
2011 Wins the 2013 Misses 2015 Sets a 2016 Becomes
first of six out on the final deadlift world first man in his
U.K.’s Strongest of World’s record of 462kg tory to deadlift
Man titles. Strongest Man (1,019 lbs) in 500kg (1,102
2012 Finishes by one point. front of Arnold lbs).
eighth in his 2014 Finishes schwarzeneg 2017 Wins
first appear sixth at the ger at the the World’s
ance at World’s Arnold Classic Strongest Man
Europe’s Strongest Man. Australia. at age 29.
Strongest Man.

I trained legs on Monday, he’d
work on my legs on Tuesday
morning. I had regular therapy
four or five times a week, plus
additional sessions to treat any
niggles. On average I was having
six physical therapy sessions a
week, which easily cost over
$250. Add up the cost over
52 weeks, and it’s quite pricey.
But physical therapy is crucial.
I even took Richard with me to
the World’s Strongest Man.
I DIDN’T HAVE
ALCOHOL,
HOLIDAYS, OR
NIGHTS OUT
WITH MY WIFE
OR DAYS OUT
WITH THE
KIDS. THEY
WOULD TIRE WEDNESDAY
ME OUT TOO //// FULL-RECOVERY DAY
MUCH. My idea of a recovery I’d visit another therapist
day is different from most for shock wave therapy,
others’. I had something which helps the muscles
small to eat first thing, recover by breaking them
then did an hour of cardio, down. Then I’d eat again,
I also have lots of recovery which could be tire flipping, something like chicken and
equipment at home, so after sled pushing, or boxing. rice, and have another
every training session I’d do Straight after that, I’d have 1½-hour exercise session in
hot-cold treatments for at least a regular exercise session, the afternoon, doing full hip
an hour and then eat. If I had then I’d go home and eat. mobility and breaking down
time afterward, I’d go into my I’d have a full English the glutes. I then stretched
breakfast, plus cereal, beef in the pool for 1½ hours
hyperbaric chamber for 1½
jerky, yogurt, and I’d keep and did a good 1½ hours
hours. eating until my personal of hot-cold treatments,
That’s how I lived for a year. I trainer arrived at 10:30 a.m. which consisted of a sauna
didn’t have any alcohol, holidays, for 1½ hours of intense followed by an ice bath
or nights out with my wife or exercise. Then I’d eat several times. Then I’d go
days out with the kids because dinner, which would be home, eat, and go to bed.
they would tire me out too something like a huge steak That was my day off! It
or chicken and pasta. Then was non-stop.
much. My family understood it
was what I needed to do to be
the best and left me to it. It was
100% dedication. Looking back,
I don’t know how I did it. It was
a massive obsession to become
the World’s Strongest Man.

THURSDAY
//// BACK
Again, I kept things
simple. I did deadlifts
first, followed by two
assistance exercises,
like lat pull downs and a
rowing exercise. With
the weights I used, that
could easily take three
or four hours, no
problem.
FRIDAY
//// SHOULDERS
I warmed up on dumbbell
presses, working up to 30 to 40
reps using 132-pound dumbbells
just to get some blood into the
shoulders. Then I went straight
into a log press and finished with
some side delts. Two months
before the World’s Strongest
Man, I heard viking press would
be included in the events, so
I switched to that. Fortunately it
requires a similar technique to
log press.
SATURDAY
//// FULL-
RECOVERY
DAY
I followed the same routine
as Wednesday. I also did
personal appearances and
media interviews on this day.
SUNDAY
//// LIGHT-
RECOVERY
DAY
I swam for an hour in the
afternoon, then stretched for
1½ hours, followed by hot-cold
treatments for another 1½ hours.
I didn’t do any physical therapy.

VALENTINA’S D
VALENTINA LEQUEUX HAS FOUND HER OWN TO STAND OUT IN THE
BY ROGER LOCKRIDGE PHOTOGRAPHS BY PER BERNAL
W
VALENTINA LEQUEUX
hasn’t always been someone who
lived a fit and healthy lifestyle. Her
lowest point may have come when
a relationship of five years ended.
“I became very depressed and wasn’t
eating properly. This was the lowest
point I found my weight—I was
113 pounds at a height of 5'8", so
you can imagine how malnourished
I was.” After some soul-searching,
she dedicated herself to the gym but
wasn’t aware of the importance of
nutrition until she met her coach and
future husband, Luis.

S DAY
HE WORLD OF FITNESS.

VALENTINA’S
LEG WORKOUT
Exercise Sets Reps
Smith Machine 4 10, 12,
Stiff-leg Deadlift 15, 20 reps
Dumbbell 3 10
Bulgarian Squat per leg
Single-leg Press 4 30 per leg
Squat 4 10
Standing Calf Raise* 4 30
Notes: Rest 60 seconds between sets.
*One rep plus a half-rep is one rep for this exercise.

SNAPSHOT
VALENTINA
LEQUEUX
BIRTH DATE:
Aug. 5, 1985
HEIGHT: 5'8"
WEIGHT:
130 lbs
RESIDENCE:
Boca Raton, FL
INSTAGRAM:
@ValentinaLequeux
FACEBOOK:
ValentinaLequeuxFit
YOUTUBE:
ValentinaLequeux

“He is my coach and nutritionist, 600,000-plus followers She is set to launch her
and he also knows how to push my on Instagram. She is still new website (fitbyvalen.com)
buttons, in the wrong way and the adjusting to her new levels of and YouTube channel, hoping it
right way,” Lequeux says. “The success and notoriety. “I don’t helps even more people succeed
gym is where he is no longer my really feel popular or known as she has. “I’ll provide people
husband and just my coach. He until someone stops me on the with several options of personal
breaks me in there every time and street for a photo, which is coaching—with me by your side
has no remorse for me. This is so strange to me—I don’t know along the way. Or you can
what my type of character needed, if I’ll ever get used to it,” she says. purchase a different plan
someone to push me around in the “I think I project an honest image. where you can take general
gym and test my limits.” I really try to portray me in the raw, nutrition advice, recipes,
Lequeux has taken her if you will, and be completely supplement advice, and daily
newfound knowledge and passion transparent with my beliefs and workouts for a more on-your-
to new heights, as seen by her my knowledge.” own approach.”

“I DON’T REALLY
FEEL POPULAR OR
KNOWN UNTIL
SOMEONE STOPS
ME ON THE STREET
FOR A PHOTO.”

LAST SET
YOUR ONE-STOP SOURCE FOR MUSCLE NEWS
132
The inaugural
NPC Amateur
Olympia
Las Vegas
heavyweight
and overall
bodybuilding
champion,
Eslam
Mohamed.
Nathan De Asha reflects Can genetics (or an old injury) Big Ramy got second at Roelly Winklaar brought
DARREN BURNS
on finishing seventh at the derail your contest chances? the 2017 Mr. Olympia, but how the size to cast quite a
Mr. Olympia—and what he How to stand on stage to would he do against shadow in this shot from the
needs to do for the O in 2018. show judges your best side? eight-timer Ronnie Coleman? 2017 Olympia Weekend.
PAGE 127 PAGE 128 PAGE 130 PAGE 136

LAST SET THE PROPHECY BY NATHAN DE ASHA
UNDER PRESSURE
MY REFLECTIONS ON
FINISHING SEVENTH
AT THE MR. OLYMPIA—
AND WHAT I WILL DO
TO BREAK INTO THE
TOP FIVE.
THIS WAS MY SECOND
Olympia, and it felt totally different
from my first. Last year, nobody
cared about me. I was unknown,
so I could just enjoy it. This time
there was pressure. Some people
were rooting for me to do well;
others wanted to see me fail.
I had done a guest spot in
Northern Ireland a few weeks
earlier, and a few people told me
I wasn’t in shape and was too far
behind. I also put pressure on
myself to do better.
When I arrived in Las Vegas,
I was pleased with my progress.
I had made the gains I wanted
in my quads, hams, and back.
People noticed them. Coming
into the show, I was dry—but I
wanted to bring that full look
because it was the Olympia,
where size counts.
When I got the second callout
during pre-judging, I knew I could
have been anywhere from fourth
to 10th. I was nervous at first, but
as they moved us around during
the comparisons, I saw others
fade while I got stronger. I always
seem to get stronger during
contests. At the finals on Saturday,
I relaxed and took things in stride. won. As far as I’m concerned, Phil were so deep, you could put
To finish seventh at the Olympia is a worthy champion. It was your fingers in them. After three
is amazing. A lot of people told me lights-out. Nobody could stand shows in three weeks, a few guys
I should have gotten top five, but near him. were fading. Not me. I’m young
I proved I could hang with the A week after the Olympia I and fresh. Some guys are there
best, and I’m moving in the right came in fifth at the Arnold Classic for the paycheck, but I’m still
direction. Every time you see me, Europe. It was my first Arnold, excited about it all, and I think
I’ve improved. Last year I was and I was sharp. I believe I should you could see that onstage.
12th. All I have to do to get into the have been third. Shawn Rhoden’s The plan now is to qualify early
top four or five is to bring 10% chest and back weren’t there, for the 2018 Olympia. Once you
more. Last year I think I improved and my front lat spread and front break the top 10 at the Olympia,
by 30%, so I don’t see why I can’t double biceps took him out. I also you owe it to the fans to be seen.
bring another 10%. Everything is felt I beat Roelly Winklaar on If you’re not accessible, you’re
balanced now. Maybe I need a condition. Still, fifth in the Arnold worthless. So I’ll probably spend
little more back thickness. If I can is good, so I’m happy. three months in Texas, Florida,
PER BERNAL
do that, I’ll be in the top five. Prague the week after was the and Vegas. My long-term goal is
There was some talk about best package I have brought in to become a U.S. citizen. (De Asha
whether Phil Heath should have my life. The cuts in my legs currently lives in Liverpool)

LAST SET JUDGE’S TABLE
INHERITED
FATE CAN GENETICS (OR AN
OLD INJURY) DERAIL YOUR
CONTEST CHANCES?
STEVE WEINBERGER
HOW
DAMAGING
TO A SCORE
ARE GENETIC
DEFECTS OR OBVIOUS
Symmetry like INJURIES THAT AFFECT
Bob Paris’ are SYMMETRY? FOR
largely genetic, INSTANCE, I’M NOT
but you can PREDISPOSED TO A
make the most HIGH, BULGING PEAK
of yours with IN MY BICEPS—MY
diligent training. MUSCLE BELLIES ARE
LONGER. I ALSO HAVE
AN OLD PEC TEAR
THAT HAS LEFT ONE
SIDE OF MY CHEST
WITH A DEFORMATION.
AM I DOOMED, OR CAN
THESE THINGS BE
OVERLOOKED IF I NAIL
MY OVERALL MASS
AND CONDITIONING?
Genetic structure
is important in
bodybuilding since
it’s a visual sport. A
person who is born
with wide shoulders,
a full rib cage, small
waist and joints, and
proportionate torso-
to-leg length will have
a natural advantage to
the person not blessed
with these features.
That said, genetic
flaws can be overcome
with many years of
intelligent, dedicated
training. This is true in
all sports, where

BY MICHAEL BERG
certain features and

attributes predispose
an athlete to perform
well in certain areas
and not so well in
others. For instance,
physical height is an
advantage in basketball
and volleyball but is a
disadvantage if you’re a SANDY WILLIAMSON
gymnast or an Olympic THE STAGE
lifter. Still, there are IS GENERALLY
great basketball and SET A FEW
volleyball players who FEET HIGHER
are short and great THAN WHERE THE
lifters and gymnasts JUDGING PANEL IS
who are tall. Many SEATED. WITH THAT
athletes, including IN MIND, WHAT IS
bodybuilders, THE BEST WAY TO
SHOWCASE MY
overcome genetic PHYSIQUE TO THE
disadvantages by JUDGES? ARE THERE
determination and ADJUSTMENTS TO
hard work. WHERE TO STAND
Injuries that affect ON STAGE? HOW CAN I
symmetry are a bigger MAKE SURE I’M TAKING
problem. Balance and THE BEST ADVANTAGE
symmetry are key in OF THE LIGHTING?
terms of upper- to Most promoters mark
lower-body develop the stage with a centre
ment, but even more “X” or “ block,” which
important is left to right. is the best place to
Bodybuilding is very stand for your individual
much about the poses regardless of
“muscular flow” of the the division. This area
body. Imbalances can of the stage is marked
be downplayed to a because the promoter
degree in some poses— works with the
side chest, side triceps, photographers and
and even overhead judges to determine
abdominals—but it’s where the best on stage
hard to disguise old lighting is for the
injury deformations or athletes.
other imbalances in the You do want to angle
double biceps and front yourself a little forward
and rear lat spread, as when posing since the
well as the mandatory judges are below the
quarter-turn front and stage, but often I see
OPPOSITE PAGE: COURTESY OF WEIDER HEALTH & FITNESS;
back poses. athletes angling too far

With all else being forward, which distorts
even—that is, overall their physique. It’s
mass and conditioning— always best if you have
the athlete who is a place to practice
also balanced will get beforehand that has a
the nod. But it’s also stage setup or platform
rare for any athlete so that you can work
to be perfect, so even on perfecting your
if you have some presentation before
THIS PAGE: PER BERNAL
flaws, genetic or you get to the show.

otherwise, this should
never stop you from
Hit your mark! Veterans like
training intensely and
Tanji Johnson know how to
competing in the sport show the judges their best
you love. side from every angle.

LAST SET POSEDOWN
COLEMAN VS.
RONNIE COLEMAN WASN’T the first
bodybuilder to stand on stage at (nearly) three bills.
Lou Ferrigno, for one, had done so more than a
decade before, but the Hulk is six inches taller than
Elssbiay has hovered around the 300 mark in all five
of his Olympias. Coleman retired six years before
Elssbiay’s rookie campaign, denying us a 600-pound
clash of the titans. However, through the magic of
the Big Nasty, and he didn’t come close to winning the editing, we can contemplate a Big Ramy versus
Sandow. Coleman, who was officially listed at 287 in Big Nasty callout. And we can see a road map for
2003 and 297 in 2004—just a biscuit shy of 300—won how Elssbiay can, perhaps, chisel in enough cuts to
the Olympia eight times, including those two years. possess not just the quantity but also the quality
Now we have the even bigger Big Ramy. Mamdouh to become, like Coleman before him, Mr. Olympia.
CHRIS LUND; PER BERNAL

BY GREG MERRITT
ELSSBIAY COLEMAN ELSSBIAY

HOW WOULD
BIG RAMY
HAVE FARED
AGAINST THE
BIG NASTY?
Height: 5'11" STRENGTHS: Height: 5'10" STRENGTHS:

Weight: 295 lbs Back, biceps, Weight: 305 lbs Back, shoulders,
Pro Years: 16 thigh size Pro Years: 5 quad mass
Pro Contests: 66 WEAKNESSES: Pro Contests: 14 WEAKNESSES:
Pro Wins: 26 Abs, calves Pro Wins: 5 Calves, leg separation
Olympias: 15 BEST POSE: Olympias: 5 BEST POSE:
Olympia Wins: 8 Rear lat spread Olympia Wins: 0 Front lat spread
WORST POSE: WORST POSE:
Abs and thigh Abs and thigh
CHRIS LUND; PER BERNAL

LAST SET CONTEST ROUNDUP PHOTOGRAPHS BY DARREN BURNS
2017 NPC AMATEUR

BODYBUILDING
Eslam Mohamed* Srpur Maroun Michel Visas Bonfim

HEAVYWEIGHT AND OVERALL LIGHTWEIGHT WELTERWEIGHT
BIKINI
Jodi-Ann Riley* Tiffany Victoria Enriquez Claudia Verdugo

CLASS E AND OVERALL CLASS A CLASS B

*Earned IFBB PRO
LEAGUE CARD
OLYMPIA
Presents
SEPT. 14,
LAS VEGAS AMATEUR
LAS VEGAS
2017
Jean Carlos Jesus Alforo Victor Lopez* Henry Jackson III

MIDDLEWEIGHT LIGHT-HEAVYWEIGHT SUPER-HEAVYWEIGHT
Angie Majeed Naiyma Thompson* Angelica Wetzel Racquel Hutchinson

CLASS C CLASS D CLASS F CLASS G

LAST SET CONTEST ROUNDUP
CLASSIC PHYSIQUE
Marvin Cornejo* Hemradj Mulai Nathaliel Moses*

CLASS B AND OVERALL CLASS A CLASS C
MEN’S PHYSIQUE
Mike William Lima* Iziah Kanhai* Alagie Susso Lucas Eric Lisboa
CLASS B CLASS A CLASS C Nascimento CLASS E
AND OVERALL CLASS D

*Earned IFBB PRO
LEAGUE CARD
WELLNESS CLASSIC BODYBUILDING
Aline Machedo
David Da Silva* Erik Culebro
CLASS E AND OVERALL CLASS A
MUSCULAR
MEN’S
PHYSIQUE
Thiago De Oliviera Rodgreo Coelho* Cristhian Vera

David Arango* CLASS B CLASS C CLASS D

THE SHOT
OUT OF
THE
SHADOWS
You could feel
the disbelief
ripple through
the crowd as
competitor No.
1 stepped on
stage for the Mr.
Olympia finals at
Orleans Arena.
Perhaps the
widest man on
stage, Roelly
Winklaar’s XXXL
silhouette proved
worthy of the
moniker, the
Dutch Beast.
Though his Vegas
weekend ended
with a sixth-place
finish, Winklaar’s
brand of freaky,
hanging-off-the-
bone muscle
was a hit with
fans. Two weeks
later, he qualified
for the 2018
Mr. Olympia with
his win at the
EVLS Prague Pro
(where he beat
two men who
finished ahead of
him on this stage).
PER BERNAL

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What’s the significance

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So, going into 2018,

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WHAT year, I would say that A little bit—not as WHAT DO

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