Get Huge With IFBB Pro League Champ Roelly Winklaar

Roelly Winklaar shares his step-by-step workout formula for getting huge.

- Greg Merritt

Muscles are on the menu, and Roelly Winklaar is a master chef.

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

STEP 1 PRIORITIZE

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

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

STEP 2 SCHEDULE SMARTLY