In this issue: OLYMPIA FACTS Numbers from the greatest bodybuilding show on earth, the 2016 Olympia Weekend, GIVE ME FIVE Flex Lewis wins his fifth 212 Olympia, BIG SHOTS The best moments of Olympia Weekend 2016, TIMELESS VISION Photographer Per Bernal recounts the early days that led to a brilliant career of creating art through physique, NOT BACKING DOWN Has John Meadows abandoned Mountain Dog? Not at all—but his new back workouts do come with a shocking twist and much more...

FIREBREATHING PECS Forge an iron-plated chest with seven essential training tenets from the Welsh Dragon, reigning 212 Olympia champion Flex Lewis. 

12 WEEKS TO 3-D MASS Jolt your muscles into new growth with this exclusive triple-threat attack guaranteed to have you bigger than ever—just in time for summer!  

FAST AND FURIOUS WORKOUTS With only 10 minutes to spare, you can speed through muscle-making workouts. Here’s how.

BODYBUILDING BLUNDERS Once you pump the final rep, your job is not complete. Find out what not to do right after your workout.

NEW AMINOS ON THE BUILDING BLOCK A groundbreaking new essential amino acid formula promises more muscle and bigger gains.

STAND STRONG Just how badly do you want bigger, stronger legs? Go rep for rep with Akim Williams’ old-school workout to find out.

OUT OF ORDER Is your workout program broken? The fix may be as simple as 1-2-3 with this plateau-busting approach.

GUNS BLAZING, MOUTH SHUT Third-place Olympia finisher William Bonac opens up to discuss his career goals and his keys to high-caliber biceps and triceps.

THE IRON MAN Over 16 years, Johnnie Jackson competed in a near-record 82 pro shows. We celebrate his remarkable career and the training that made him one of the strongest bodybuilders ever. 

1 MOVE, 6 WAYS: OVERHEAD PRESS Broaden your delt-training horizons—not to mention your shoulders—with this diverse menu of pressing moves.

MASS-MAKING MACHINES Want to pack on sickening size? Do not ignore the power of a good machine!

ANOTHER LEG UP Seven-time Mr. Olympia Phil Heath is hungrier than ever to improve. Here’s the wheels workout that might propel him to No. 8 this September. 

JUST THE FACTS Groundbreaking research and must-have tips in the training and nutrition universe.

LIFT Techniques that work, routines that produce results, and other things to help you make the most of your gym time. 

STRENGTH THROUGH ADVERSITY The sudden passing of a friend and Hurricane Irma’s landfall weighed on Flex Lewis in the weeks and days before his sixth consecutive Olympia 212 victory—then death threats two weeks later raised it to a whole new level.

COMPOUND POUNDING: PART 2 How to integrate freeweight, compound lifts with isolation, machine, and cable exercises to create the ultimate power workouts.

AND STILL UNDEFEATED With his sixth 212 Olympia victory, Flex Lewis remains unbeaten in the 212 division. 

OLYMPIA WIN, TAKE 7 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.

A NEW BEGINNING AMI Chairman, President, and CEO David J. Pecker’s historic announcement at the 2017 Olympia Weekend, presented by Amazon Sports Nutrition.

COMPOUND POUNDING Part 1: Focus on these basic multijoint lifts to manifest massive muscle, superior strength, and prodigious power.

10 WAYS TO GROW YOUR GUNS Arm day, anyone? A panel of pipe-building experts offers FLEX their favorite moves for biceps and triceps. 

NO PAIN, BIG GAINS Solutions for overcoming the most common training injuries. 

ARMAGEDDON How Nathan De Asha went to war on his biceps to build Olympiastandard peaks.

TEEN TIPS FROM TEEN CHAMPS Ten NPC Teen Nationals competitors who went pro share their best advice for young bodybuilders. 

THE MOTIVATION MANIFESTO Apply these life lessons in the gym to realize your goals.

MASS-TER CLASS Pack on the pounds with these expert dos and don’ts, including a complete training program to get started today. 

STRAIGHT-UP TRAPS Put the finishing touches on your shoulders and back with this “yoked” routine.

THE BIG CONTENDER Is Mamdouh “Big Ramy” Elssbiay the No. 1 threat to Mr. Olympia Phil Heath? 

MANIFESTING MUSCLE The most powerful tool for building muscle does not exist in any food, powder, pill, or potion—it resides within you. And if you learn how to tap into it, your progress in the gym will become boundless. 

FLEX YOUR TRI’S At 500 reps of intensive torture, is this the world’s craziest arm routine? No—it’s just the warmup.

WHEELER & LEVRONE The stupendous, parallel careers of Flex Wheeler and Kevin Levrone and their continuing quests to win an Olympia title.

RISE AND DINE Start your day with these protein-packed recipes.

GET RIPPED...WITH NO CARDIO! Ignite hypertrophy and melt away fat.

MACHINE-MADE PECS This machine-only chest routine will make your pecs grow. 

JUST THE FACTS Groundbreaking research and must-have tips in the training and nutrition universe.

1 MOVE, 6 WAYS: LAT PULLDOWNS The standard pulldown can help you build a big, wide back. Doing all six of these pulldown variations can make those lats even bigger and wider.  

TIME UNDER TENSION Extending the length of your sets may be the best and most underutilized way to pack on slabs of muscle.

NO PAIN, STILL GAIN Whether you’re already experiencing joint pain or want to preemptively give your body a break while still making progress, this is the program for you.

JUST THE FACTS Groundbreaking research and must-have tips in the training and nutrition universe.

UNCOMPROMISING BICEPS Get stubborn biceps to grow with these unique moves.

APPRECIATE THAT DIVERSITY Cedric McMillan wins the 2017 Arnold  Classic and delivers a message to unite us all.

TRI-ING HARDER Akim Williams is training his triceps more intensely than ever to catch up to his overpowering biceps.

TOTAL REBUILD Back from a near-fatal accident, Ben Chow stands tall onstage in his first bodybuilding contest.

In this issue:

MAXIMUM OVERDRIVE: Shift your strength gains into gear with these five high-octane training tips.

JUST THE FACTS: Groundbreaking research and must-have tips in the training and nutrition universe.

LAST SET: Athlete profiles, contest results, and more from
the world of competitive bodybuilding and fitness and much more...

THE SECRET TO... BIG BICEPS AND THE HUGE MISTAKE YOU NEED TO AVOID!..

BUILD A BEASTLY BACK! - WITH THIS KILLER ROUTINE.

PERFECT BODY PLAN - Frank Zane - On How He Built the Greatest Physique Ever!...

FORGE THE ULTIMATE X-FRAME.

5 MOVES FOR A MASSIVE CHEST.

THE RIGHT  WORKOUT FOR YOU! ...

417 MUSCLE-BUILDING TIPS INSIDE!...

In this issue: Following in the footsteps of six-time Mr. Olympia Dorian Yates, Nathan De Asha aims to build a back of legendary proportions, CONTEST PREP 101: PART 2 How to keep progressing toward your ultimate goal of stepping onstage in the best shape of your life, 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, LIFT Techniques that work, routines that produce results, and other things to help you make the most of your gym time and much more...

In this issue: MUSCLE MATURITY Mark Dugdale’s training has evolved in recent years, allowing him to maintain a stellar physique while staying injury-free. His chest workout is a shining example of this evolution, CHAIRMAN’S LETTER A message from our chairman, president, and CEO, David J. Pecker, 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, THE SHOT Stare down with Mr. Olympia and much more...

In this issue: FAB 4 British bulldozer Nathan DeAsha hopes to follow in fellow Brit Dorian Yates’ footsteps at the Mr. Olympia, CHEST TO THE MAXX Fresh off a seven-show run in the first half of 2016, here’s how IFBB pro Maxx Charles intends to build even bigger, stronger pecs for next year. 152 PULL LIKE A BEAST, DOUBLING DOWN ON LEGS Steve Kuclo’s leg training is too intense for one workout. Here’s a look at his twice-weekly lower-body regimen, GREAT GUNS Twenty Olympia competitors share their favorite tips for O-worthy arms and much more...

In this issue: THE WINTER MASS BLAST It’s getting cold out but instead of adding layers of bulky clothing, make it layers of muscle for those cold winter nights, THE LEGEND OF LUND Chris Lund has photographed the greatest bodybuilders in the world for decades. Here, the master gives his perspective on how he defined a generation of bodybuilders that will last for the ages, PRINCE CHARLES The tenets that propelled Darrem Charles to 13 pro victories (and counting) over the past 25 years, CHAIRMAN’S LETTER A message from our chairman, president, and CEO, David J. Pecker, 1ST SET All the happenings with Mr. Olympia Phil Heath, 212 O champ Flex Lewis, eighttime   Mr. O Lee Haney, and the entire Team Weider roster. Plus, retro wisdom featuring Dave Draper and others and much more...

In this issue: THE OLYMPIA CHALLENGER Kevin Levrone’s remarkable bodybuilding career, RIGHTEOUS ROAD TRIP SNACK HACKS Healthy snacks for miles, THE LEGACY OF LEE Legendary Lee Haney reflects on what it took to own an era, NEW YORK HOMECOMING Dexter Jackson takes the 2016 IFBB New York Pro, LIFT A surefire technique to eke out more reps, pressing matters with Brian Shaw, a leg-day treat, how to zone in on target muscles, and three must-do exercises for huge arms, CONTEST WRAP-UP Amateur Olympia Spain winners and new IFBB Pro League athletes; Dexter Jackson’s ties the record for most pro wins; rookie pro Nathan DeAsha wins in Toronto; Sami AlHaddad 
slams it home at the Mozolani Pro; and sizzling eight-time Ms. Olympia, Lenda Murray and much more...

In this issue:10 EMERGENCY HACKS TO GET SHREDDED If you’ve doubled down on your nutritional efforts but you’re still finding it tough to get rid of that last layer of body fat, it’s time to step up your game with these pro-approved kitchen tactics for getting dialed in quick, LOSING TO WIN Jen Widerstrom’s big plans for 2016, 
BEST CHEST ADVICE Johnnie Jackson’s top tips for building perfect pecs, CLASSICALLY TRAINED The first-ever winner of an NPC classic physique title, Robert Timms and much more...

In this Issue:HEART-STOPPER Former Hooters waitress, registered nurse, and IFBB bikini pro Janet Layug’s steamy photo shoot. We have a flatliner,HOW TO HULK OUT Lou Ferrigno’s incredible 10-step guide to monstermaking sets,UPPER ECHELON Shawn Rhoden is one of the top threats to Phil Heath’s fiveyear Olympia reign. Here’s how he  maximizes his upperbody size and cuts,  KING OF THE MOUNTAIN Build a dominating pair of legs with John Meadows’ Mountain Dog Training and much more...

In this Issue:WAY OF THE SAMURAI Japan’s Hide Yamagishi wins the Arnold Classic 212,ROCK SOLID ARMS Can you achieve 24-inch arms like Morgan Aste? Probably not, but it never hurts to try!,ARNOLD’S ALPHABET An exclusive look at Arnold’s most important workout tips,FOOD & SUPPS A snack food you can eat with zero guilt, a new supp for off-the-chain gains,1ST SET Phil Heath on Joe Weider, 15-minute workouts from Neil Hill, plus more info and much more...

In this Issue:Back on Track:How 212 olympia showdown competitor charles dixon built one of the world's widest backs,Top Secrets:40 body building greats reveal their most unique training tips,Rising to the top:Oksana grishina's eight-year journey to the fitness olympia and much more...

In this Issue:INNER FLAME Fueled by her competitive fire, Dayna Maleton ended a five-year dry spell with her first pro win last year. She’s determined to have a bigger 2016,MEATLESS MEATHEADS Can you really be a bodybuilder without meat? Yes! Find out how to be a vegetarian monster in the gym without sacrificing muscle,WHO WILL IT BE?FLEX takes a look at the top players who are gunning for the big “W” at the 2016 Arnold Classic in Columbus OH,FOOD & SUPPS Foods to help build muscle, the latest supps, and other nutrition nuggets to help pack it on,1ST SET How Phil Heath keeps his edge, Project Flex for the military, changing your life, and much more!

KING OF THE GYM Josh Lenartowicz’s dense physique is fueled by his unique training system,THE CLASSIC DEBATE What the new classic physique division means for  bodybuilding,UPSCALE DINING Go-to recipes for one of  the healthiest protein sources around: fish!,LIGHT UP YOUR LEGS Juan Morel’s hard-hitting, high-volume leg scorcher,Food & Supps,Just the Facts,The Shot and much more...

Ultimate starter's Guide with 2015 olympia showdown camp FLEX LEWIS,Top 20 Mass Moves,How to Get Mega Legs,THE GIFT STRIKES BACK How Phil Heath built his five-time Olympia-winning back,OFF THE CHAIN TRAINING Two-time Olympia Physique champ Jeremy Buendia’s training strategies and much more...

Giant arms Now! our Best routine yet!,One move to a wider chest,Building a Legacy:Flex lewis wins his fourth 212 showdown,plus all the division champs,Young guns:The rapid rise of 2015 USA champ cody montgomery and much more...

GROW NOW! WITH LOU FERRIGNO , SQUAT YOUR WAY TO SIZE , BIG GUN GUIDE 16 RULES FOR GROWTH , SHRED FAT! , SCULPT THE PERFECT PHYSIQUE , RULES FOR A WIDE BACK. and much more...

Cody Montgomery The Future is Here: The IFBB'S Newest Pro-At just 20,Eat your way to super size,Faster Gains! With our New two-a-day workout routine and more...

Exclusive:Olympia preview!,Cheat to Win ! The Secretto Maximum muscle,The Hardest work out ever?,600 Training & Nutrition rules,Tips and Tricks and much more...

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Flex instructs, informs and inspires with cutting edge training and nutrition for the professional and amateur bodybuilder.  Flex is for the reader who wants to be the biggest guy in the gym and is a fan of and active participant in bodybuilding competitions.

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Flex US Magazine - December 2016

Flex US Magazine - December 2016

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