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COURTES

YOFWEIDERHEALTHANDFITNESS

Production Manager ANN MCCAFFREYDistribution Manager MARC MELCHER

CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICERDAVID PECKER

Executive Vice President/Chief Marketing OfficerKEVIN HYSON

Executive Vice President, Consumer MarketingDAVID W. LECKEY

Executive Vice President/Chief Financial Officer/TreasurerCHRIS POLIMENI

President/CEO, Distribution Services, Inc.JOHN D. SWIDER

Executive Vice President/Chief Digital OfficerJOSEPH M. BILMAN

Executive Vice President, Digital Media Operations/CIODAVID THOMPSON

Senior Vice President, Operations ROB M. ONEILLGeneral Manager, AMI International & Syndication LAWRENCE A. BORNSTEIN

DISCLAIMERPlease consult your physician before beginning any exercise or diet

program, or when making changes in an existing program.

PRINTED IN USAWE ASSUME NO RESPONSIBILITY FOR RETURNING UNSOLICITED MATERIAL,

INCLUDING BUT NOT LIMITED TO PHOTOS, ARTWORK, MANUSCRIPTS AND LETTERS.

PRODUCTION

WEIDER PUBLICATIONS, LLCA SUBSIDIARY OF AMERICAN MEDIA, INC.

DAVID J. PECKERChairman, President, andChief Executive Officer ofAmerican Media, Inc.

annual Mr. Olympia from OrleansArena in Las Vegas. The partnershipbrings the Mr. Olympia back to TVfor the first time since 1984, whenLee Haney won his first of eighttitles. The initial telecast will takeplace on Oct. 18 at 1:30 p.m. ET,and the second will air on Oct. 25at 5:30 p.m. ET. Each telecast willhighlight various aspects of theMr. Olympia competition and fea-ture the sports biggest stars.

Lets shift our attention to BPISports. One of the industrys lead-ing sports nutrition manufactures,BPI Sports is the official sponsor ofthe 2014 FLEX Bikini Model SearchChampionships, held Sept. 1920at the 2014 Joe Weiders OlympiaFitness and Performance Weekendin Las Vegas, NV. With hundredsof the hottest bikini competitors

in the world, its no wonder theFLEXBikini Model Search has

become one of the most popularevents held at the Olympia

Expo.BPI Sports has been one ofthe fastest growing supplementbrands over the past two years,and sister brands like Image Sports,Pro-Nutra, and Jay Cutler Nutritionare contributing to an outstanding2014. For more on BPI Products andits related companies, check outbpisports.net.

QIts been nearly 20

yearssince theIncredible Hulk, LouFerrigno, has graced

the cover of FLEX.Ferrigno is still apowerful icon inthe bodybuild-ing commu-nity. Successfulbodybuilderand actor, Fer-rigno has influenced young menand women for decades. As abodybuilder, he won an IFBB Mr.America title and two consecu-tive IFBB Mr. Universe titles andappeared in the bodybuilding

documentary Pumping Iron withArnold Schwarzenegger. In 1974, hecame in second on his first attemptat the Mr. Olympia competition. Hefinished third the following year,and his attempt to beat Arnold wasthe subject of the 1975s PumpingIron. During competition, Ferrignohas been documented as the big-gest bodybuilder onstage to date,at 6'5" and 316 pounds in 1992.

Besides being a competitivebodybuilder, Ferrigno was a versa-tile athlete and competed in the

first Worlds Strongest Man com-petition in 1977, where he finishedfourth in a field of eight competi-tors. As an actor, he is best knownfor portraying the titular role in theCBS television series The IncredibleHulk(19781982), and hes also ap-peared in fantasy adventures suchasSinbad of the Seven Seas(1989)and Hercules(1983). Ferrignosmost recent credits include guestappearances on the CBS sitcom TheKing of Queens(beginning in 2000and continuing until the programs

conclusion in 2007, where he andhis wife, Carla, were depicted asthe main characters next-doorneighbors); Hulk(2003); TheIncredible Hulk(2008),I Love You,Man(2009); The Avengers (2012);and Celebrity Apprentice 5(2012).We are proud to have Big Louie backon our October cover.

This years 50th Olympia eventis bigger and better than ever, aswe have exciting news:American

Media, Inc. and NBC Sports Grouprecently announced a partnership

to televise the 2014 Mr. Olympiacontest on NBCSN,with two90-minute telecasts of the 50th

STILL INCREDIBLE

Chairman and Chief Executive Officer DAVID PECKERPresident of the IFBB Professional LeagueJIM MANION

Founder and Chairman Emeritus JOE WEIDER (19202013)

Editor-in-Chief ROBBIEDURAND

Executive Editor ARNOLDSCHWARZENEGGERManaging Editor, Enthusiast Group/Books BRIAN GOOD

West Coast Editor DAVE IAN LEEChief Medical Adviser CARLON COLKER, M.D., F.A.C.N.

Senior Writer GREG MERRITTSenior Web Editor ANGELICA NEBBIA

Copy Chief PEARL AMY SVERDLINCopy Editors NINA COMBS, JEFF TOMKO, HEIDI JACOBS

Research JAMES RILEYEditorial Production Director RUSSELL MENDOZAEditorial Production Coordinator VICTOR KIM

Associate Editor NICOLE ADAMOEditorial Assistant TIFFANY GAGNON

EDITORIAL

Art Director SEAN OTTOSenior Designer STEVEN BARBEAU

Deputy Photo Editor SAMUEL WILSON

ART

J.M. MANION, MIKE BERG, TONY MONCHINSKI,ANITA NIKOLICH, DAVID SANDLER

EDITORIAL CONTRIBUTORS

Staff PhotographersJASON BREEZE, CHARLES LOWTHIAN, PER BERNAL

ContributorsRON AVIDAN, ALBERTBUSEK,CARUSO, ISAAC HINDS,

KEVIN HORTON,CHRIS LUND,J.M. MANION, PAVEL YTHJALL,ARTZELLER, BILL COMSTOCK

PHOTO & ART CONTRIBUTORS

Managing Director, Weider Pub. Ltd. (Europe)MARTIN CHEIFETZ

(UK) 44-142-350-4516; fax: 44-142-356-1469;e-mail: [email protected]

INTERNATIONAL PUBLISHING, ENTHUSIAST GROUP

FOREIGN EDITIONS

ADVERTISING

EVP/Group Publishing Director CHRIS SCARDINOAdvertising Director DARA MARKUS

Marketing Solutions Director ANGIE WALKER

E A S T E R N S A L E S O F F I C E4 New York Plaza, 4th Floor, New York,

NY 10004; (212) 339-1900; fax (212) 510-1947Digital Sales Manager MIKEMYERS

Business Manager IVELISE ESTREMERAAdministrative Assistant TRACY GUNTHORPE

D E T R O I T S A L E S O F F I C ERPM Associates, 285 Coats Road, Suite 206,

Lake Orion, MI 48362; (248) 690-7013Detroit Sales Representative JAY GAGEN

M I D W E S T E R N S A L E S O F F I C E1005 West Grove Street, Arlington Heights,

IL 60005; (312) 545-8041; fax (847) 749-0469Sales Director DARRINKLAPPRODT

W E S T E R N S A L E S O F F I C E6420 Wilshire Blvd., 15th Floor, Los Angeles, CA 90048; (818) 595-0473

Account Manager TALINBOUSTANI

S O U T H E A S T E R N S A L E S O F F I C E1000 American Media Way, Boca Raton, FL 33464-1000;

(800) 500-1012; fax (561) 266-0664

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22 FLEX | OCTOBER 14

BY ARNOLD SCHWARZENEGGER, EXECUTIVE EDITOR

QThe Arnold Classic

returns to Europe anddoes it in Spain again, for thefourth consecutive year. OnFriday, Sept. 26, Madrid will bethe destination for hundredsof people with uncommonphysiques at one of the mostanticipated events of the yearfor fitness and bodybuild-

ing enthusiasts. Locals willbe awed by the number ofhyperdeveloped physiques.For three days, thousandsfrom around the world will

ARNOLD CLASSIC

EUROPE 2014congregate at the Pabellnde Cristal and Madrid Arenato give life to an event thatdraws an increasing number ofathletes, sponsors, and visitorseach year.

The venue for the champi-onships is the same, but thespace has increased in size.The Pabelln de Cristal (which

translates as the Glass Pavil-ion) will be used in its entirety.Lessons learned in previousyears have led to improve-ments, making the experience

more comfortable for all thefans and athletes.

The Arnold Classic Europehas become a big annual cel-ebration of sport in Europe. Thespectacular displayOlympicand non-Olympic disciplinestogether with the expo andtopped by the bodybuildingand fitness competitions, both

amateur and professional, haveachieved an astounding levelof success. The expo has threeobjectives: first, new growth;second, a better distribution of

the events; and third, accessi-bility for the flow of visitors.

The IFBB Pro League body-building portion will be stackedwith top names like (presentedhere in alphabetical order) Wil-liam Bonac, Mamdouh Elssbiay,Toney Freeman, Dexter Jack-son, Michael Kefalianos, VictorMartinez, Juan Morel, Shawn

Rhoden, Roelly Winklaar, andDennis Wolf.

Bigger and better than ever!!



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JAY CONQUERSNEW YORK CITYQ

By now, its clear thatwe wont be seeing Jay

Cutler on a bodybuilding stagethis year, but that just leavesmore time for the four-timeMr. O to get up close and per-sonal with fans as he did on a

trip to New York City on June1921. Cutler, who was in townpromoting BPIs Cutler Nutri-

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BIGLOUIE

Our exclusiveone-on-one with theoriginal mass monster,

Lou the IncredibleHulk Ferrigno

QLouis Jude Ferrigno started lifing weightswhenhe was 12 years old to protect himself against bullies

who made fun of his hearing loss, the same punks who madeit a game to pull Ferrignos hearing aids out of his ears atschool and in the neighborhood (as a baby, an untreated earinfection cost Ferrigno 85% of his hearing). This little boyfrom Brooklyn, driven by fear, insecurity, and his survival in-stinct, grew into one of the most massive men6'5" and 325pounds at the 1992 Mr. Olympiaever to grace a bodybuild-

ing stage and the planet.The original mass monster, Ferrignos competitive heyday

was the mid-1970s. During this, the sports golden era,bodybuildings Big Louie battled it out against the likesof Arnold Schwarzenegger, Serge Nubret, and Sergio Oliva.He left competitive bodybuilding when his acting careertook off, but made a comeback to the Olympia stage in theearly 1990s. The names in the game had changed to DorianYates, Kevin Levrone, and Flex Wheeler, and Ferrigno foundhimself in arguably the most competitive era of the sport. Atthe 1992 Mr. Olympia, where a 41-year-old Ferrigno placeda respectable 12th out of 22 competitors, the men he beatincluded 1983 Mr. Olympia Samir Bannout and future eight-time champ Ronnie Coleman. In 1994, he placed second at

the inaugural Masters Olympia.

BYTONY MONCHINSKI

PHOTOGRAPHSCOURTESY OF

WEIDER HEALTH

AND FITNESS



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QToday, at age 62, this 1973 IFBB Mr.America and two-time IFBB Universe

winner (19731974), is a quiet, thoughtful,introspective man. Thanks to his enormous phy-sique and run as CBS The Hulkfrom 19771981,Lou Ferrigno is one of two bodybuilders who aretruly household names (Arnold Schwarzeneggerbeing the obvious other). He still works out andhis acting career continues with work on TheCelebrity Apprenticeand The King of Queens,as well as voice-over work inAdventure Timeand 2012s blockbuster movie The Avengers.Afamily man, Lou and his wife of 34 years, Carla,have three grown children and live in California,

where they are planning this Novembers NPCand IFBB Ferrigno Legacy Contest.

FLEX:When you startedworking out, whose physiques

did you admire?LOU FERRIGNO:Larry Scottsand Dave Drapers. Id been read-

ing comic books as a kid and alsoadmired the physiques I foundin the pages of Superman andSpider-Man. I was a big fan ofthe Steve Reeves Herculesfilmsmade in Italy [1957s Herculesand 1959s Hercules Unchained;Lou would go on to star in laterHercules films himself]. I startedtraining at 12 [years of age],trying to put on some size.

You attended the Mr. Olympiain 1966 and saw Larry Scott

defend his title.LF:I was 14 years old and they

were holding it at the BrooklynAcademy of Music across thestreet from my high school. Larryhad won the year before at thefirst Mr. Olympia contest; the

only man, incidentally, to win thecontest in his first attempt.

Who did you go there with?Your dad?LF:I went there all by myself. Iremember they were having thecompetition and I was soexcited it was across the streetfrom Brooklyn Tech HighSchool. I walked across thestreet and bought a ticket.I had the first row in thebalcony. [Laughs] I was holding

onto that ticket like my lifedepended on it.



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DEHAAN/COURTESYOFWEIDERHEALTHANDFITNESS


Lets talk about the way youtrained in the 1970s versus theway you trained for your compet-

itive comeback in the 90s. Werethere any major differences?

LF: I basically trained the same.I trained each body part twice aweek. Twelve sets total of usually

three exercises for eight to 10 reps.In the 1990s it was the same thing,but I did more cardio and I wasable to eat more.

Did you train for a pump or didyou train to go to failure?LF:Both.

How di d your nutri tionchange from the 70s to the90s?LF: Well, in the 1970s, I wasmostly starving myself. It was

a very basic meat-fish-waterdiet. Very clean meats, low incarbohydrates. Thats why it

was so difficult for me to finishworkouts, because I had sofew carbs in me. In the 90s,because of the change in em-phasizing cardio, I was able to

consume more carbohydratesand had the energy to traintwice a day.

I TRAINED VERY HEAVY.

I WANTED TO GET AS THICKAND BIG AS I COULD BE.



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CHRIS

LU

ND

BIG LOUIES

COMPETITIVE RECORD

1971: WBBG Pro Mr. America,teen, 1st; AAU Teen Mr.America, 4th; 1972: WBBGPro Mr. America, 2nd;NABBA Mr. Universe, heavy-weight class, 2nd; 1973:IFBB Universe, heavyweight,1st , and overall; IFBB Mr.

America, heavyweight, 1st,and overall; 1974: IFBB Mr.International, heavyweight,1st, and overall; IFBBUniverse, heavyweight, 1st, and overall; Mr. Olympia,heavyweight, 2nd; 1975:Mr. Olympia, heavyweight,3rd; 1992: Mr. Olympia, 12th;1993: Mr. Olympia, 10th;1994: Masters Olympia, 2nd

EXERCISE SETS REPS

Barbell Curl 4 810(includes onewarmup set)

InclineDumbbell Curl

24 810

Preacher Curl 24 810

ConcentrationCurl

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CHRIS

LU

ND


In the 1970s, at your big-gest, what did you weigh?LF:In Pumping Iron[centered around the 1975Mr. Olympia] I was 268pounds. The year before, atthe Universe, I was 250. Iwas 275 when I won the Mr.

America in 1973.

What supplements wereavailable to you in the1970s?LF:The only thing they hadwas meat protein powder.I used to buy that at GNC.I would mix it with water,hold my nose, and swallowit down. I didnt want to useskim milk powder because Iwas trying to get as rippedas I could get. We didnt

have the variety of supple-ments bodybuilders havetoday.

And what supplementsdid you use in the 1990s?LF:In the 90s I didnt usea lot of supplements, I justate more. I would drinka protein shake to makesure I got all my meals andcalories in.

When you say you ate

more, how many meals aday were you eating in the1970s versus the 1990s?LF: I ate three meals a dayin the 70s compared to 56meals a day in the 90s.

When you trained for con-tests in the 1970s, which

body part was the tough-est to get to respond?LF:My back. I had to trainmy back to be equal to myfront. I wanted to increase

the size and definition in myback, bring out the striations.

Which body part was theeasiest for you to build?LF: Chest and arms.

In the 90s, your backwas great.LF: I learned to train it the rightway. I learned to focus on feel-ing my back when I did pullingmovements instead of havingmy biceps override the back.

In your opinion, what sepa-rated a mass monster like you

from a more aesthetic body-builder like Frank Zane?LF: It was genetics, but it wasalso the way we trained. I trainedvery heavy. I wanted to get asthick and big as I could be. Myjoints and bone structure wereable to hold more mass. Frankhad small bones and was ableto perfect his symmetry. I think ifhe had been able to put on much

more size, he would have losthis symmetry because he was soaesthetic.

You were Michael Jacksonspersonal trainer shortly beforehis death in 2009. When youtrained him, how were youtraining him?LF: I used bands, very lightdumbbells, and machines. I had

him do high intensity. We werefocusing on stamina and flexibil-ity. He was a very nice man.

As a competitor, which wasa tougher generation: thebodybuilders you faced in the1970s or the guys you faced inthe 1990s?LF: The 1990s. The guys weremore completely developed.

They had striations, they hadglutes. Everyone had to havelegs. Bodybuilding had changed

I HAD TO DEVELOP THEHUNGER TO COMPETE AFTER

17 YEARS OF NOT TRAININGFOR CONTESTS.



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DEHAAN/

COURTESYOFWEIDERHEALTHANDFITNESS

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so much. In the 70s you went toa contest and competed in theevening; they didnt have theprejudging in the morning orthe day before like today whereeverything is so critical.

When you competed in themid-70s t here were ofenonly two or three men in the

heavyweight class. But whenyou came back in the 1990s,you were going up against 22

guys at the 92 and 93 Mr.Olympias and 12 guys at the94 Masters Olympia.LF: I was the youngest onewhen I competed in the 70s.When I came back I was the old-est guy on the Olympia stage.I had to develop the hunger tocompete after 17 years of nottraining for contests.

What made you come back?What was thehunger?

LF: When I starred in Pump-ing I ron,I walked away feelingunfinished because I wasntat my best. Id only trainedfor eight weeks because I wasfocusing on theSupersta rscompetition [The Superstars,anetwork series where athletesfrom different sports competedin events; Ferrigno won one of

the preliminary shows in 1976]so I didnt have much time totrain the way I needed to. I

wanted to compete onemore time to see how farI could take my body. Topush the limits and seehow big, thick, and cut Icould get. I didnt want toleave the sport unfinished.I didnt want to look backone day and say, if only Icould have competed one

more timeI knew thatwhen I came back it wasgoing to be tough to dowell because the gamehad changed so much withthe level of developmentof the physiques. But I didit for myself, to see what Icould do with my body.

Do you ever regr et n otcompeting in the 1976

Mr. Ol ympia?LF: I did back then, but you

know, doing The Hulkseriesmade me a major superstar.I had to give up one.

Ken Waller won theOlympia heavyweight class

in 1976. Mike Katz placedsecond. Youd beaten bothmen beore.LF: Yeah. I knew that if I hadcontinued competing I wouldhave won the Olympia at leasteight or 10 times.

Do you miss competing?LF: No. Sometimes I have theurge to go onstage, but its not

LISTEN TO YOUR

BODY, BECAUSEYOUR BODY WILL TELLYOU HOW MUCH YOUNEED TO TRAIN AND

HOW HARD TO PUSH.



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about competing againstthe other guys. Its aboutcompeting against myselfand posing. I loved beingonstage and compet-ing when I was up there.Today, I just want to lookgood at my age and feel

and be healthy.

Tell us about the Fer-rigno Legacy Contestcoming up in November.LF: Its going to be amega show in SantaBarbara the last weekendof November. Itll be atwo-day show with IFBBmens bodybuilding,mens and womens phy-sique, and bikini, and thenan NPC amateur contest

on Saturday. Were goingto have many, manycompetitorsover 300.Its being held at theGranada Theater, which isan $85 million theatervery beautiful. I also wantto have the Arnold Classicon the West Coast.

What advicewould you give to an

aspiring bodybuilderwho hopes to follow in

your footsteps and be amass monster?LF: Id tell him or her,take it one day at a time.Dont overtrain. Listen toyour body, because yourbody will tell you howmuch you need to trainand how hard to push.And train smart. Youdont want to incur anyinjuries. FLEX

TODAY, I JUST WANTTO LOOK GOOD ATMY AGE AND FEEL

AND BE HEALTHY.ARTZELLER/COURTESYOFWEIDERHEALTHANDFITNESS



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QArt Atwood peaked early.Afterwinning the super-heavy class but

not the overall at the 2001 NPC Nationals,no one couldve predicted hed be victori-ous in his pro league debut. After all, it hadbeen eight years since a rookie did that .And the 2 002 Toronto Pro lineup includedMarkus Rhl, winner of that same contesttwo years prior. But this time, Rhl had to

settle for second, a s 28-year-old Atwoodgrabbed the top prize. It was the high pointin Atwoods career. In his remaining 18 procontests over five years, he never againfinished higher than third. Fourteen times,he missed the posedown.

Modern Arts conditioning was too oftenblurry, his arms lagged, and his waist waswide. But enough negatives. His physiquewas modernist, not classical. He was a massmonster. At 5'11", the Wisconsin nativecompeted at 280 and climbed to 330 in theoff-season. When it came to lats, pecs, traps,hamstrings, and delts, he had enough size

to hang with anyone. His low-draping latsgave such a sail-like breadth to his rear posesthat when FLEX ranked the top 20 backs ofall-time in 2008, Atwood was No. 14.

Ronnie Coleman was No. 1 on that bestbacks list. Despite their vastly differentcontest records, eight-time Mr. OlympiaColeman and one-hit-wonder Atwoodshared two things other than gargantuanlats. First, Atwood relocated in 2005 tothe Dallas area, where Coleman makes hishome. Second, they both hit body partstwice weekly and trained twice daily. I triedto train everything only once per week, but

I shrank and gained fat, Atwood statedin 2004. I need more workouts to grow.People think what I do is overtraining, butI tell them to try it for six weeks and seefor themselves. Some people dont trainhard enough. They dont push themselves

past the level theyneed to make gains.Tragically, Atwooddied in 2011 at age 37.His career peaked athis pro debut, but,12 years later, hisback remains one

of the largest everunfurled on a body-building stage.

FLEX FACTOID

When he won the2000 Jr. USA asa super-heavy,Atwood beatheavyweight-class winnerVictor Martinez.Six months later,Martinez won theNPC Nationals. C

HRISLUND

ART

ATWOODHow Modern Art built aWisconsin-size back

RETRO ATHLETE



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CHRIS

LU

ND

QImagine its 1979 and you want to do pullups.Already hanging from the bar isRoy Callendar, third in the previous years Mr. Olympia. Youd better hope he lets you

work in, because hes not moving on for another hour or so. And 25 sets at the pullup bar arejust the beginning. Callendars back routines typically consisted of 85 sets, and his entireback/biceps/forearms workout could last six hours! All his body parts went through similar

endurance sessions. Callendar is an extreme example of volume training, but his successillustrates that more is sometimes better. With proper nutrition and enough rest betweenworkouts, volume training can lead to more voluminous muscles.

VOLUMETRAININGHow cranking up your workoutvolume can turn up your gains

TRAINING STYLES

HARDGAINERSULTIMATEGROWTH ENHANCEMENT SYSTEM

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CHRIS

LUND

through around 1,000 reps perquad workout, as Viator did.Boredom and complacency canset in. Your bodys energy andhormonal levels will lag. So letsacknowledge that ultrama-rathon workouts are incredible

feats. Clearly, some bodybuild-ers have had great success withthem. But lets also move on to amore realistic and effective styleof volume training. For that, welook to four-time Mr. OlympiaJay Cutler.

Weve included the quadroutine Cutler used in prepara-tion for the 2003 Mr. Olympia. It

has a more realistic 23 workingsets. (He also typically did onewarmup set of each exercise.)Youll also notice it covers a lotof exercises. Viator used to dojust four exercises for quads butplow through 10 sets of 2030

reps of each of those. With only23 total sets, Cutler doubledViators exercise total (countingleg extensions twice). In thatmanner, he worked complexmuscle groups, like quads andback, from a variety of angles.

Cutler achieved such a diversi-fied attack by doing only twoor three working sets of most

VOLUME CONTROL

In the beginning, which is to saythe first half of the 20th century,bodybuilders trained their entirephysiques in every workout. Bynecessity, they couldnt do manysets per body part per workout

until split routines divided theirworkload. When routines werebroken up, volume climbed. Itpeaked in the late 70s and early80s with Callendar, Casey Viator(third in the 1982 Olympia), andJohnny Fuller. All three top prosdid in excess of 40 sets in eachbody-part routine.

Nobody sprints through anultramarathon. Likewise, there isa limit to how long most peoplecan maintain even moderateintensity when theyre grinding

exercises. Another factor wasreduced rest.By keeping his

breaks between sets to aroundone minute, he was able to getthrough his entire workout be-fore his intensity waned.Simi-larly, the four-time Mr. O kept his

reps in the low-moderate range,so he could impart maximumintensity throughout each set.Still another factor he used wasa late-workout blowout. Notethat he ended his quad workoutwith dropsets, a technique thatboosted intensity when it wasmost likely to lag. All in all, Cutlermanaged to turn up the volumeand variety to marathon levelsbut still sprint through his work-outs with ultimate effort fromhis first rep to his last.

ALL I CANIm a volume trainer, and I alwayswill be. I want to make sure Ivedone all I can in every workout.Im not concerned with how many

sets that takes.JAYCUTLER



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CHRIS

LU

ND(

2)


H.U.G.E.VOLUME

TIP SHEET

QSupersets and gi-ant sets can help youincrease rep volumewithout inflatingworkout time.

QDoing only two orthree sets of an ex-ercise allows you towork complex bodyparts, like back andquads, from a varietyof angles.

QWork quickly. Youdont want yourintensity to waneover a lengthy gymsession. Rest only

6090 secondsbetween sets.

QUtilize techniqueslike dropsets late inyour workout to main-tain your intensityuntil your last reps.

QAvoid high-rep sets.Combined with a high-set workload, yourintensity is proneto lag when doingsets of more than

15 reps. Stick tomaximum weights formoderate reps.

H.U.G.E.VOLUME

TRAINING BASICS

QDo 1826 sets forlarge body parts, likeback and quads. Do1520 sets for smallerbody parts, like

triceps and calves.

QWork out six daysweekly, and train allbody parts, otherthan abs and calves,only once a week.This will allow you tokeep your intensityup throughout theentire routine.

QKeep all workoutsto 90 minutes or less.

QIn order to main-tain your intensity,increase your overallworkout volumegradually. Dont addmore than two setsper week.

EXERCISE SETS REPS

Leg Extension 2 1015

Squat 4 610

Leg Press 3 79

Hack Squat 3 810

Stationary BarbellLunge

2 810

Stationary DumbbellLunge

2 810

Smith MachineFront Squat

3 810

Leg Extension 4 68 plus56*

* These are dropsets. The initial 68 reps arefollowed immediately with 56 reps withhalf the initial weight.

JAY CUTLERS

VOLUME QUADWORKOUT



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CHARLES

LOWTHIAN.COM

TRADITIONAL PUSHUPVS.TRX PUSHUP

QThere are a number of gymsthat have incorporated TRX training systemsinto the workout area, but most bodybuilders stick to the basics. New researchsuggests that incorporating TRX pushups activates more muscle fibers than thetraditional pushup. The researchers wanted to compare the EMG activity of thepectoralis major, anterior deltoid, and triceps brachii muscles during standardpushups and pushups with suspension straps.The researchers concluded that thesuspension pushup displayed greater levels of EMG activity for the pectoralis major,anterior deltoid, and triceps brachii muscles. Finishing off a chest exercise with theTRX suspension straps seems to activate more muscle fibers than a traditionalpushup, so give them a try.

CARDIOCONTRO-VERSYQIf you look at99%of the fitness

websites, most talkabout the superiorityof high-intensity inter-val training (HIIT) oversteady-state cardio forfat loss. According tonew research, steady-state continuouscardio beats HIIT forburning fat, at leastin overweight people.Researchers took 38inactive (exercising

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Copyright USPlabs, LLC. These statements have not been evaluated by the Food and Drug Administration. This product is not intendedto diagnose, treat, cure or prevent any disease. Information in this ad should not be used as an indication or prediction of your individualresults. These products are meant to be used in conjunction with a proper nutrition & exercise program. Your results are completelydependent upon the amount of effort you put into it, which includes eating & exercising properly. You should consult your healthcarepractitioner before beginning any such plan. All examples are for illustration purposes only. USPlabs is not affiliated with, and its productsare not endorsed by, the United States Pharmacopeia, Rockville, MD. *Endorsers begantheir relationships with USPlabs as product usersbefore endorsing the company. USPlabsEndorsers may have been remunerated for their endorsement.

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HANEY:BILLDOBBINS;MCMILLAN:PERBERNAL

BYGREG MERRITT

HANEYHeight5'11''

Weight245Pro Years9Pro Contests16Pro Wins11Olympia Wins8

QEver sinceCedric McMillan

wonthe 2009 NPCNationals, hes beencompared to LeeHaney, the legend whowon the same title27 years prior. Thereare obvious careerdifferences. Haneymade his pro debutat 23 and retired at32 with a record eightMr. Olympia titles.

McMillan didnt debutuntil the weekend heturned 33, and, thoughhe has three pro titlesto his name, hes yet toeven crack the Olympiatop 10. Still, both areSouth Carolina nativeswith similar mass-with-class physiquetypestall, broad, andproportionate. LikeHaney during hiseight years of domi-nance from 198491,McMillan today has

enough size to dwarfchallengers, but itswrapped in a pleasingstructure and shapethat makes observersquip, Thats whatbodybuilding shouldbe about.

TWO-MAN CALLOUTIf Haney at his peakcould pose downwith McMillan tod ay,it would be readilyapparent how stupen-dous Haneys torso

was. Haneys chestand back of threedecades ago could stillwin him comparisonsin this years Olympia.His front lat spreadand front doublebiceps were domi-nating poses thenbecause of his chestdepth, lat width, andwaspish hips. Andtheyd still be domi-nating poses againsttop pros today. Thosealso happen to beMcMillans best poses.His back just isntquite as broad as

Haneys, and his hipsarent quite as slim.

Lower body-sizestandards havechanged dramaticallyover the 23 years sinceHaney last posed. Hisquads had pleasingshapes and enoughsize to fend off topchallengers. But, onaverage, todays bestbodybuilders carrya lot more mass in

their lower bodiesthan yesterdays. Thisis especially true ofhamstrings. McMillanwould have a definitelower-body edge.

And he would havea similar size advan-tage with arms. Still,what Haney lackedin gun dimensions,he made up for withbiceps and triceps

separation. He mightlose the side shots to

McMillan because ofhis undersize arms,but the lines in thosesame limbs highlightthe legends keyadvantage over hisfellow Southerner.During his pro career,Totalee Awesomewas never off. Healways delivered thecuts (by the stan-dards of his era), anduntil Big Mac proveshe can do likewise,its hard to envision a

scenario in which hebeats an eight-timeMr. Olympia.

StrengthsAesthetic mass, latwidth and thickness, chest density

Weaknesses

Arm size, hamstrings

Best poseFront lat spread

Side triceps

StrengthsAesthetic mass, quadsize, lat width, chest density

Weaknesses Conditioning, back details

BestposeFront lat spread

Abs and thigh

H NEYBRE KDOWN

McMILLANHeight6'1''

Weight265Pro Years5

Pro Contests9Pro Wins3

Olympia Wins0



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PROTEINALL DAYQ

Most Americans make dinnertheir highest-protein meal of the

day. Researchers sought to examineprotein timing and its effect on proteinsynthesis. There are some advantagesto late protein intake. But what aboutthe rest of the day? Many peopleget most of their protein at dinner.Many get most of their carbs atbreakfast. Is there an advantageto spreading protein intakethroughout your day? It lookslike the answer is yes.

Researchers studied24-hour muscle-proteinsynthesis in a group ofhealthy men and women.The subjects were firstasked to stick to a diet withmost protein consumedat night (about 10 gramsat breakfast, 16 grams atlunch, and 63 grams at dinner).This was followed by a second dietin which protein was consumed evenlyat three meals (with an average of about31 grams per meal). Subjects stayed on

each diet for seven days.Protein syn-thesis was 25% higher when subjectsconsumed protein evenly at each

meal.The researchers concluded thatits better to have protein with breakfast,lunch, and dinner than having a big, high-protein meal at night.

LINGONBERRIESHALTFAT GAINQA berry that preventsyou from gainingfat sounds like science fiction, but thats whatresearchers found in Sweden.Lingonberries

almost completely prevented weight gainin

mice fed a high-fat diet, a study at Lund Universityhas foundwhereas the super berry aai led toincreased weight gain. Mice were fed a low-fat andhigh-fat diet and were then divided into groups,where all except a control group were fed a type ofberrylingonberry, bilberry, raspberry, crowberry,blackberry, prune, blackcurrant, or aai berry. Afterthree months, the lingonberry group had byfar the best results. The mice that had eatenlingonberries and a high-fat diet had not put onmore weight than the mice that had eaten a low-fat dietand their blood sugar and insulin readingswere similar to those of the low-fatmice. Cholesterol levels andlevels of fat in the liver were alsolower than those of theanimals who received ahigh-fat diet withoutany berries.

JASON

BREEZE;GETTYIMAGE

S(2)

SULFUR MINERAL WATERENHANCES MUSCLE RECOVERY

QLooking for an extra benefitto recover rom your last train-ing session? Pick up a bottle o sulur mineral water. Crucierousvegetables are endowed with sulur, a potent antioxidant anddetoxification agent. German research has shown the importanceo dietary sulur or cardiovascular health. Sulur compounds oundin some oods may increase cardiovascular health by acting as anatural blood thinner and by lowering blood cholesterol.Sulfur isneeded for the manufacture of taurine, an amino acid criticalfor a healthy heart.Sulur also plays a key role in the unction othe mitochondria, the energy actories inside your cells. Researchersexamined the effects o sulphurous mineral water (SMW) on muscledamage, antioxidant activity, and peripheral blood changes inducedby submaximal exercise. Thirty male triathletes supplemented withSMW or a placebo: three weeks o placebo, 30 days o washout, andthree weeks o SMW. Afer both periods, participants ran or twohours at 70% maximal aerobic speed. At the end o the study, whileboth groups had an increase in inflammatory markers o muscledamage afer exercise, the sulur mineral drink had increased levelso antioxidant product, catalase, which were higher immediately

afer exercise in the sulur groups, as was hemoglobin and red-blood-cell level. Markers o muscle damage, such as creatine phosphoki-nase, decreased significantly in the sulur mineral water.

74 FLEX | OCTOBER 14W o r l d M a g s . n e t W o r l d M a g s . n e t


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PAVEL

YTHJALL

YOU CAN INCREASE OR DECREASEEMPHASISON VARIOUS PARTS OF THE

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PAVEL

YTHJALL

also the added adhesive issuefor the patches, which can besticky, annoying, and irritate theunderlying skin over time.

THE INJECTABLE VER-

SIONS, like the commonly usedtestosterone enanthate, canbe given once per week or evenless frequently in some cases. Infact, there is even the recentlyapproved ultra-long-actingtestosterone preparation called

Aveed, which only requires once-per-month administration. Themain issue I tend to cite whenadvising against the injectableapplication is that the injectableversions are not bio-identical.As

a result of not being the sametestosterone as that which ourown male bodies produce, side

effects seem more prevalent.In particular, hematocrit rises.The hematocrit represents theamount of red blood cells float-ing around our arteries and veins.

or children. There is no burdenof daily dosing, no need to refilla prescription every month, noneed to travel with supplies,and no risk of missing or skip-ping a dose. The only drawbackis the procedure itself, whichcan be uncomfortable and alittle painful to endure eachtime. In addition, there is thesoreness and occasional tempo-rary hematoma (bruising) that

results from each procedure.But compared with thealternatives, these drawbacksare increasin gly being lookedat as relatively m inor whencompared with the issues

patients experience using t heother options.If you andor your primary care physicianare interested in testosteronepellets, feel free to call PeakWellness at (203) 625-9608or e-mail us atpeakwellnesspeoplepc.com!

TESTOSTERONEPELLETS

BYCARLON M. COLKER, M.D. , F.A.C.N.

FLEXEXPERT

EXTREME MUSCLE

QMedical necessityfortestosterone replace-

ment involves men with adocumented low testosteronelevel traditionally coupled withsome sort of symptom (s) suchas low libido, erectile dysfunc-tion, weakness, loss of muscletone, body-fat gain, fatigue,and/or depression. In most men,

testosterone levels fade withage. Of course, testosterone canbe lowered by a number of otherconditions as well. Particu-larly common in my practice arethose individuals with a historyof anabolic steroid abuse. Oncea patients low level is correctlyidentified by a physician, op-tions for testosterone replace-ment fall into three categories:topical applications, injections,or pellets.

The first and perhaps most

common involve THE TOPICALAPPLICATIONS.One of themost often prescribed is Andro-Gel. Perhaps the greatest physi-ologic benefit of this option isthat the topical applications arebio-identical to the testos-terone that your own bodyproduces and not a synthetictestosterone-like hormone. Asa result, there seem to be fewerside effects with the topicalapplications, such as elevatedred blood cells and thickening of

the blood.The downsides with the topi-

cal applications are the fact thatthey can come off on your loveror your kids if they snuggle upto you. The gels will also comeoff on your skin and onto yourclothes. Although there are tes-tosterone patches as well, whichcontain the same medication inthe gel targeting a specific areaunder the patch, they still havethe annoyance of having to beapplied each day. Then theres

If the number gets too high, vas-cular occlusion and even strokecan result. So for those patientswho prefer injectable testoster-one, blood testing must be done.If the hematocrit gets danger-ously high, I often recommend

that phlebotomy (removing aportion of the blood) be doneeither in my clinic or at a blood

donation site.Finally, there are the

testosterone pellets. Cur-rently the only FDA-approvedtestosterone pellet is Testopel.Its a grain-size pellet of 75mgof bio-identical testosterone.THE PELLET OR PELLETS areimplanted only once every threeto six months. The pellets arebio-identical testosterone sohematocrit issues are far lesscommon. There is no risk oftopical transmission to partners

Understanding thisnewest approach

You can get the latest third edition of Dr. Colkers book,Extreme Muscle Enhancement: Bodybuildings Most Powerful Techniquesonline atamazon.com.In addition, Docs Whey is available atproteinfactory.comor by calling (800) 343-1803.


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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.Call 1.800.477.4462 or visitGNC.com for the store nearest you. 2014 General Nutrition Corporation. May not be available outside the U.S.

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CHRIS

LU

ND

POLIQUINPRINCIPLESHow long-term planningcan ensure big-time results

the movement to ready yourself

for the next rep. If you spendmore time on one phase of thelift, such as lowering the weightto a count of six to eight seconds,then youll need to adjust the rep-etitions accordingly. As a generalguideline, a set primarily designedto improve strength will take 40seconds or less to complete, and aset primarily designed to improvehypertrophy will take 4070seconds to complete.

Another useful idea is tovary the exercises with each

training phase;this ensurescontinual progress and helps toavoid overuse injuries. Rather

than performing barbell bench

presses for all eight weeks of aneight-week training cycle, for thefirst two weeks you could per-form dumbbell bench presses,followed by two weeks ofdumbbell incline bench presses,followed by two weeks of barbellincline presses, and finishing offwith two weeks of conventionalbench presses.

With so many variables to con-sider, designing a long-term planfor your workout requires a fairamount of time. Its worth it! Just

start by using this general outlineof sets and reps, and in the endyoull achieve your goals faster.

Here is an example of a two-

month cycle (to perform once ortwice a year) that focuses moreon strength while still having apositive effect on muscle growth(see Chart B).

Be aware that the speed atwhich you perform your repeti-tions will influence the trainingeffect. In the two training cyclesabove, lower the weight at a ratethat is approximately two to threetimes as long as it takes to lift it.

In a bench press, for example,you could press the bar to ex-

tended arms in one second andlower it in three seconds, with aone-second pause at the top of

QLets face itif yourelooking through body-

building magazines for a newworkout, the one you are cur-rently using is probably no longerworking. One reason progressstagnates is that your body isa very adaptive organism. Themore advanced you are, themore frequently you will need tochange your workouts.

Its been said that the bestworkout is the one youre not

doing, so give yourself permis-sion to try a new approach. Morespecifically, what you want todo is change your workout whenyou start reaching a point ofdiminishing returns. This change,however, doesnt have to bea matter of guessworkplanahead for those gains!

First, outline a long-termplan of set-rep protocols. Tobecome strong with minimalincreases in muscle size, youneed to focus on workouts of

14 reps.To develop strengthwith significantly more musclemass, use 58 reps; for puremuscle mass, use 815 reps; forstrength endurance, 1530 reps.

This doesnt mean you cannotuse other set-rep protocols, but ifyour goal is building muscle, rec-ognize that lower reps are moresuited for developing strength,and higher reps for developingmuscle endurance.

Now lets move from theory topractice by looking at a three-

month plan outlining the sets,reps, and rest intervals for a body-building workout (see Chart A).

Does this mean you wouldkeep repeating these 12-weekcycles? That could work, butonce a year it would benefit youto insert a cycle that focuses onstrength. Why? Two reasons:(1) Youll be stimulating thefast-twitch muscle fibers thatare not as actively stimulated inhypertrophy programs, and (2)when you go back to the higher

reps, youll get a mental boost topush harder because the weightswill feel lighter.

Weeks Reps Sets Rest

12 1520 3 45 sec.

34 1012 4 2 min.

56 1215 3 90 sec.

78 68 4 3 min.

910 810 4 2 min.

1112 46 5 4 min.

CHART A

CHART B

Weeks Reps Sets Rest

12 810 4 2 min.

34 35 5 5 min.

56 57 4 4 min.

78 23 6 5 min.

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QLike a lot of professionalathletes,reigning TNA

Knockouts champion Gail Kim

knows a lot about nutrition andworking out. She spent most othe past 15 years as a proessionalwrestler eating the plain chickenbreasts and sweet potatoes body-builders love to hate and doing thesame types o repetitive workouts.But now that shes married to thefittest proessional che on TV,she allows hersel indulgent cheatmeals and has switched up herworkout routine. Kim has combinedher passions or lifing, wrestling,eating, and living lie and has never

been busier or happier.

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PHOTOGRAPHSBY

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A lot of people ask me what I do, andwhen I say Im a pro wrestler they say Imtoo small, says the 5'4", 120-pound Kim.

Its the most common thing I hear. Shefirst learned how to lift weights in a highschool gym class. Like many young andeager athletes, she overtrained, then gotburned out. Although athletic all her life,she stopped playing sports in college andgained weight, so she hired a trainer toteach her how to lift a nd eat properly.Because Kim does nothing halfway,shed wake up at 4 a.m., train for 2hours, go to her kinesiology and nutritionclasses, then come back to the gym in theafternoon. Im a physical being. I lovethat feeling of doing something st rong

and powerful. I still weight train every dayexcept if Im really tired. Then Ill jus t dolight cardio at night .

Kim trains one body part a day and herroutine varies week to week due to her unpre-dictable wrestling schedule. Sometimes shewrestles five times a month, sometimes 15.She constantly alters her routine and

incorporates new exercises. I learned alittle in school, but training methods alwayschange. I still read a lot of physiology journalsand I have access to some of the best trainersout there, Kim says. And, for the record,when she and Irvine are home together andhit the gym, she leads the workouts!

Biceps are the only body part where Kim hassome nagging wrestling injuries, which some-times means she takes two months off trainingthem. But she normally trains biceps and tri-

ceps together, doing four sets of four exercises,15 reps for each. The first set is always a lightone to get the blood flowing, so she doesnt

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count that one. She also warms upwith about 20 minutes of light cardioor else walks to the gym. Sometimesshe does all biceps exercises first,sometimes triceps, or sometimes shealternates between the two.

She does a lot of presses and a lotof supersets on shoulder day. Dumb-

bells, machines, barbellsKim usesthem all. Shoulders are the one bodypart that no matter how hard I trainthem, I never get sore, she says, whichexplains the killer workout. She beginswith four sets of front raises withdumbbells, which shell often supersetwith side laterals. She typically startswith front delts, then side, then rear,doing four sets of four exercises, 15reps each. Kim finishes off with up-right rows using the rope attachmenton the cables, then does one more setof front raises with the same rope.

Deadlifts and hyperextensions arestaples of her back routine due to thelower back strength needed for wres-tling. She trains abs with lower backbecause of the strong connectionbetween the two. The often-overusedterm core comprises the group ofmuscles in the hips, abs, and lowerback, but its critical for balance andstrength when wrestling. The mostimportant muscles in the lower backthe spinal erectorsare the biggestmuscles used during the deadlift.

On hyperextensions, Kim notes

that you dont actually want to go toomuch past a neutral spine becauseyou can compress the vertebrae. Sheoften holds a 10-pound plate whendoing her three sets of 15.

Kim focuses a lot of attention onlegs because functional leg strengthis critical for her during high-riskmaneuvers. She starts on the leg extension,doing 25 reps with light weight then increas-ing the weight as she works up to five sets of15. She does the same on the leg curl, warm-ing up with 25 reps then moving on to fivesets of 15. Kim chooses each week between

standing, seated, or lying curls. Sometimesshe does as few as 6-8 reps.

She also does leg presses every work-out, but her method is not for the faint ofheart. Kim says, Once a month Ill go witha medium-to-light we

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