It’s a slam dunk for Silvio Samuel as he starts the 2009 season with a victory at the Ironman Pro Championships at the Los Angeles Convention Center on Saturday night, adding a win at the 20th anniversary edition of the show to his growing resume. There was never any real doubt that Samuel would come out on top as he dominated from the moment he stepped onstage at this morning’s prejudging, and that sentiment didn’t change come nightfall. El Matador was at or close to his 2008 Mr. Olympia form, …

So you think you know everything about Ronnie Coleman’s training, huh?

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From the rank amateur to the seasoned professional, everybody wants to build big arms. Aside from maybe the bench press, we’re willing to bet curls were the first bodybuilding exercise you ever tried. Below, we list some basic exercises that should help you reach those goals.
BARBELL CURLS
Objective – To pack size onto the biceps. This is the best mass builder, because it enables you to handle heavy weights with strict form.
Technique – Position yourself so that your feet are approximately shoulder–width apart. Take a palms–up, shoulder–width grip; let the bar …

If you’ve been having difficulty putting on size or getting stubborn bodyparts to grow, run through this checklist of 20 common-sense rules for hardgainers. The tried-and-true basics are the most effective way to build muscle mass.
Top 20 Tips
1) GO HEAVIER Even though it’s a relative term, continually push your muscles with progressively greater resistance. Regularly increase reps, weight or intensity.
2) USE MODERATE REPS Sets of five reps or less tend to build more strength than mass, and if you train to failure, more than 10 reps make that difficult. Keep …

As part of our 50% Off Fat-burn Plan as seen in the October issue of FLEX – on newsstands now – here are five cardio workouts to help you drop that unwanted body fat. But first, here are nine important tips to make sure you maximize the amount of fat you burn during your sessions.
>> Do a minimum of 30 minutes of cardio three times per week.
>> If a single, continuous session of cardio seems too boring, break it up into smaller segments.
>> Do cardio either first thing in the …

“My mind was saying yes, but my body was telling me no. I want to do the smart thing. A lot of guys turn pro, and they do their first show and don’t do too well. They lose that limelight and disappear.” Awaiting a pre-Christmas ice storm from his base in Anderson, Indiana, that’s 2008 Nationals super-heavyweight and overall winner Ed Nunn’s rationale for deciding to skip the 2008 Ironman Pro and delaying his impending professional debut.
“My pro debut is special to me, and I want to do well,” the …

Jay Cutler to try new approach to regaining the Olympia
In his attempt for Number Three, Jay Cutler is first turning to the number seven. As in fst-7, and trainer Hany Rambod.
“I felt I needed change,” Cutler said. “I began training with Hany’s 7s in the beginning of December. I want to emphasize my weaker bodyparts, and I felt since I was a volume trainer that the 7s would work best for me.”
Cutler decided change was necessary a few weeks after finishing second to Dexter Jackson at the 2008 Olympia, where …

Sixty two athletes have been invited to compete in the 2009 Arnold Sports Festival IFBB professional bodybuilding, fitness and figure events here March 6-8.
Co-producer Jim Lorimer said this year’s contestants will once again “dazzle fans” with an outstanding show of talent and muscular physiques.  Many past champions and sentimental favorites will join rising stars to battle it out at the Arnold Classic, Ms. International, Fitness International and Figure International.
Here are the invited competitors for 2009.
2009 Arnold Classic Competitors
Gustavo Badell
Moe El Moussawi
Toney Freeman
Kai Green
Ahmad Haider
Marcus Haley
Johnnie Jackson
Dennis James
Victor Martinez
Ronny Rockel
Silvio Samuel
Sergey …