Flex_USA_JulyAugust_2017_2

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For a U.S. Army Special Forces soldier, life without modern amenities is expected. Traveling through dangerous territory with nothing more than the pack on your back as you wade through thick jungle terrain or traverse scorching desert stretches, passing through makeshift camps, you’re lucky to end up with a decent meal at the end of the day. Running water is a luxury, the Internet is a miracle, and a gym? Only in your fever dreams. 128 FLEX | JULY/AUG ’17
at gradually acclimating your tendons and ligaments while promoting muscle hypertrophy along with some muscular endurance; the second all about driving up your strength levels. “During the first four weeks, you’ll do sets of six to 12 repetitions of each exercise at 75 to 85% of your one-rep max [1RM] for your working sets,” he explains. “Keep your rest between sets minimal, at 60 seconds or less. To really shock your system, I’ve suggested one to two sets of 20 reps for some movements.” During the following four weeks, you’ll transition to sets of one to five reps at 85 to 100% of your 1RM, extending your rest periods MILITARY PRESS ETUP Clean the bar to shoulder level, you have a power rack, off pins set high on it. Hold the barbell with an overhand grip, palms up and elbows pointed forward, as it rests balanced across your upper chest. Set your feet about shoulder-width apart or just outside, toes angled slightly out. ACTION From this position, explosively drive the bar overhead to full elbow extension, hold it there for a count, then lower it until it contacts your upper chest. Repeat for reps. to three to five minutes between your heaviest lifts. “After that, you can either revert to the first phase or you can shift to a dynamic strength phase where you introduce explosive movements—with quick bursts on the positive reps and a slow, controlled negative—along with plyometrics to further round out your overall power and conditioning,” Kirchofner says. Indeed, you can easily make this program your own, depending on your goals, by modifying the sets, reps, intensity, rest periods, and exercises, Kirchofner adds. “This workout, as basic as it may seem, will definitely get you big and strong,” he says. “It allows you to add, take away, or even change the exercises, as long as you know your own physique goals and enough about working out to change out the exercises. “For instance, if you have a particular weakness in, say, your shoulders, you can incorporate upright rows, behind-the-neck presses, laterals, and pike presses with your hands on the floor and feet on the bench,” he continues. “Also know that the suggested days these exercises are scheduled for are not set in stone and should be arranged around your life. Just make sure you do them once a week, or accelerate that by doing them on a five- to six-day split, where the sixth or seventh day begins again at the first workout.” EXERCISE SETS REPS (PHASE 1) SETS 5 5 REPS (PHASE 2) 4 4 4 4 4 4 4 4 CHRIS LUND 4 4 MROLYMPIA.COM 129
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SPONSORS THE OLYMPIA—WIN TIX NOW!
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NEW PRE-WORKOUT COMING SOON TO: Fin
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Algeria Argentina Australia Bahrain
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PHIL HEATH FLEX LEWIS JUAN MOREL ST
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5 THINGS TO KNOW THIS MONTH 5.11 RE
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JUST THE FACTS FEEL-GOOD WAVES Acco
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INSTANT CLASSICS. NEW! ISO100® PEA
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THE LEGENDARY AND BRUTAL WORKOUTS T
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WEDNESDAY CHEST EXERCISE SETS REPS
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THE TEN YEARS AFTER HE LAST COMPETE
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KEVIN HORTON; CHRIS LUND gy j set t
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NO GAIN, PLENTY OF PAIN constant pa
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Who was the greatest bodybuilder of
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1ST SET ASK THE CHAMP BY PHIL HEATH
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1ST SET O ZONE I GOT SOMETHING TO S
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1ST SET O ZONE DO THE CLAWS COME OU
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Presents 1ST SET O ZONE AMATEUR LAS
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1ST SET ASK THE CHAMP BY FLEX LEWIS
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1ST SET RETRO ATHLETE BY GREG MERRI
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1ST SET DANY GARCIA WHICH DO YOU RE
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LIF TRAINING TIPS TO POWER UP YOUR
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VALUE WORTH ITS WEIGHT IN GOLD Comp
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EXPLOSIVE STRENGTH & INTENSE ENERGY
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LIFT NEIL “YODA” HILL BY NEIL H
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LIFT ON TRIAL BY BRYAN HAYCOCK PH.D
Page 87: Also available in: Amino Build® Ne
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Page 93 and 94: The secret is out. There is an elep
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Page 112 and 113: MACHINE-MADE PECS PROGRAM EXERCISE
Page 114 and 115: CABLE CROSSOVER HOW-TO Stand in the
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Page 123 and 124: SPEED UP FAT BURNING WITH SUPERSETS
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Page 132 and 133: Lee Haney reacts in 1984 to winning
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Page 139 and 140: EADLIFT SETUP With your toes beneat
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MAPLE BACON OATMEAL SQUARES SERVES
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MROLYMPIA.COM 183
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BACK EXTENSION Be sure to hinge at
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DAY 1 CHEST, BICEPS (MAX EFFORT) EX
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Speed GOBLET SQUAT Focus on sitting
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DAY 1 CHEST, BICEPS (DYNAMIC EFFORT
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NO MORE BAD WORKOUTS USE INDICATOR
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As a strength coach, I help athlete
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75% x 350 LBS = 263 LBS New max per
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PROGRESSION Each week, the percenta
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LEFT TO RIGHT Matthew Acton, Kevin
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THE MECCA Bev Francis took muscular
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COURTESY OF BEV FRANCIS POWERHOUSE
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Boosting T and GH levels can be as
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LAST SET JUDGE’S TABLE BY MICHAEL
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LAST SET CONTEST ROUNDUP 2017 IFBB
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