Enhance Genetics

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Per Bernal

Morel’s typical triceps/biceps routine consists exclusively of supersets and high volume. But every month or so, he switches up his arm workout and sticks to straight sets on every exercise with lower volume (roughly half the number of sets as usual), short rest periods, and high reps. The routine at right is an example of this. “I like doing this workout every once in a while,” says Morel. “It’s very effective. Pushing every set for 20 reps or so and taking less rest sometimes feels just as hard as doing the supersets with more volume. The muscles get extremely fatigued and burned out.

“I think for arms, because they’re such small muscles and they get utilized when doing back, chest and shoulders, you need to go a little lighter, control the weight, and keep rest periods short. I had lagging arms at one point, and the way I made them grow was by taking shorter breaks and just getting as much blood into the muscles as possible. Make your arms look double the size while you’re training—that’s how sick of a pump you want to have.”

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Per Bernal

CABLE PRESSDOWN (V-HANDLE)

START Attach a V-handle to a high pulley cable. Stand facing the weight stack and grab the bar with an overhand grip. Begin with your forearms just above parallel with the floor and your elbows in close to your sides.

EXECUTION Keeping your elbows in, contract your triceps to extend your elbows until your arms are straight. At the bottom, squeeze your triceps, then slowly raise your hands back to the start position.

MOREL SAYS “I like keeping the elbows pointed toward the oor the whole time on these. Some people let the weight pull their elbows up at the top of the rep so it ends up being somewhat of a swinging motion. When you do that, the shoulders get involved. I don’t like my elbows to move...
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This is big— really, really big. We’ve compiled mass-making advice from 25 of the largest bodybuilders who ever tested the limits of a posing dais. The amateur superheavy- weight division consists of competitors who weigh more than 225. To make our honor roll, these pros each competed at 250-plus, and some topped 300. These are bodybuilding’s super-duper-heavyweights, and they’ve got a lot to say about sizing up.

1. MEAL PREP

“I’d say the most important thing is getting all your meals in. You have to stick to a schedule to make sure you eat at least six high-protein meals every day. The easiest way to do this is to prepare your meals in advance so you just need to microwave them and eat.”—Dallas McCarver

2. DIVERSE ATTACK

“I do a lot of exercises. The bigger the body part, the more exercises I do. So for back and legs, I might do eight exercises each per workout. Sometimes I’ll only do two sets of an exercise, but by getting in so many different exercises I’m able to hit big body parts from a lot of different angles and make sure I’m growing all the different muscles and areas of muscles. Most of the time I get more out of doing two sets of two exercises than four sets of one.”—Art Atwood

3. LESS IS MORE

“One major mistake that most bodybuilders make is to increase training volume over time, feeling that this is how ‘advanced’ people should train. The problem is that even as you grow bigger and stronger, your ability to recover never improves much. And because you’re able to work your muscles heavier and harder, they need less exercise and more recovery time. Most people get this exactly wrong.” —Dorian Yates

4. LOWER REPS, GREATER PUMP

“I don’t commit to a workout plan. Instead, I wait to see how my pump tells me to train on that day. Sometimes I...
The story of FLEX and MUSCLE & FITNESS founder, Joe Weider, has been the stuff of legend. His contributions to the world go well beyond the creation of a publishing and nutrition empire, they extend to nearly every corner of our physical culture. The story is so remarkable that Hollywood has come calling. Filming has begun on BIGGER, the story of Joe Weider and his crusade to change the world. According to various industry insiders, this is the first-ever mainstream, scripted, theatrical feature film about the bodybuilding world.

FLEX caught up with the film's Co-Executive Producer Dan Solomon, the man who brought the key players together for the biggest budgeted production in the history of bodybuilding. Solomon, who recently hosted the Amazon.com Olympia Weekend webcast, took a break from his busy schedule to fill us in on the movie and how it all came together.

FLEX: You managed to keep a lot of this a secret for a while. How did it all come together?

DAN: It started with a conversation I had with my longtime Hollywood Producer friend Steve Jones. I've known Steve since my days in television. He's gone on to do some big things in Hollywood, including a film he produced starring Al Pacino about the life of Dr. Jack Kevorkian. The movie, You Don't Know Jack, won a boat load of awards and Pacino won the Golden Globe for Best Actor. Fast forward a couple years later. When Joe Weider died, Steve read about it in the L.A. Times and called me. We talked about the extraordinary life Joe lived and we started discussing what a great movie it would be. My first move was to call Eric Weider and convince him to meet with Steve. After some arm-twisting, Eric agreed to meet and the rest is history. None of this would be possible without Eric's support and Steve's energy. Credit is also owed to Mike Steere who wrote the Brothers of Iron book, serving as a valuable resource to the talented writers who...
Due to medical concerns, heavyweight contender Mark Hunt has been removed from his UFC Fight Night main event bout against Marcin Tybura on Nov. 19.Stepping in for Hunt against the No. 8-ranked Tybura at Qudos Bank Arena in Sydney, Australia will be former UFC heavyweight champion Fabricio Werdum, who is coming off a 65-second submission win over Walt Harris last Saturday in Las Vegas. In Tybura, the Brazilian star will be facing a surging contender who has won three straight, most recently defeating Andrei Arlovski in June. Read the Full Article Here

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Per Bernal

Some things may change, but the basic blueprint that built one of the world’s thickest and densest backs remains virtually unchanged.

Considered the strongest-ever IFBB pro, Jackson heaves poundage more suited for a powerlifter than a bodybuilder—indeed, he has competed in that sport as well, most recently at the Raw Unity Deadlift Competition in early 2012, where he deadlifted 832 pounds for an all-time personal best.

WIDE-GRIP LAT PULLDOWN

Wide lats are critical for an impressive taper onstage or on the street in a T-shirt.

Jackson dutifully knocks out two warmup sets of 15 reps, resting only about 30 seconds between each. “When I do this with Branch [Warren], we’ll only rest as long as it takes the other person to finish his set,” Jackson explains, a revelation that becomes ever more surprising as the brutish, exceedingly heavy sets pile up over the course of the next 45 minutes.

Three of the four working sets are done with the full stack, but all sets are to 15—each pull is explosive, and while the negative is controlled, there’s nothing “slow” or “measured” about each rep. As Jackson is quick to admit, he ain’t looking to pose for a training textbook, he’s aiming to build muscle.

“It’s controlled madness, ’cause you definitely have to explode,” he says, “but we are in control of our bodies to make sure we’re not risking injury. With the weight we handle, you can’t help but to overcompensate a little and use other muscle groups, too, but that’s the whole idea. It’s about not giving your body a choice but to grow. We force-feed it weights.”

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Per Bernal

THROUGH TALKING WITH HUNDREDS OF IFBB PROS OVER THE YEARS, WE’VE FOUND ONE INDELIBLE TRUTH: AS BODYBUILDERS GET OLDER, THEY TRAIN SMARTER.

Mark Dugdale, 42 years old as of Christmas Day 2016 and still going strong in the IFBB’s aesthetically pleasing 212 division, is our latest exhibit. Following a memorable 2004 NPC USA light-heavyweight and overall title, Dugdale began carrying the torch as one of the few remaining well-known pro bodybuilders employing the high-intensity training style, à la Mike Mentzer in the 1980s and Dorian Yates in the 1990s. Not to be confused with HIIT (one “I,” not two), HIT involves relatively low training volume in terms of total working sets, yet each of those working sets is taken to absolute, pain-provoking, grunt-inducing failure.

The HIT style certainly worked for Dugdale (not to mention Yates before that), but it also exposed him to injury. Let’s be honest, injuries happen from time to time when you train intensely, whether you’re a professional athlete or just a passionate recreational gym rat. Yet Dugdale still decided he needed to tweak his workouts to stay healthy.

“My training philosophy has changed significantly from the HIT days of my 20s,” he says. “A minor pec tear on my second rep with 500 pounds on bench press in my late 30s forced me to reevaluate things. I train with a bit more volume and a significantly greater amount of frequency than I did earlier in my career. That’s not to say that I don’t still train with a high level of intensity, but the methods and timing in which I employ intensity techniques are much more intelligently implemented.”

Dugdale had three 212 wins in 2016 (Arctic Pro, Chicago Pro, and Vancouver Pro) and still sports one of the pro league’s most aesthetic physiques, proving his training wisdom is paying huge dividends into his 40s. His chest training routine featured here is a great example of his “muscle maturity”—both in appearance and practice....
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