The Rules of Snacking

There's a few rules you should follow on snacking and just remember, this is something to hold you over to the next major or big meal:

1. Keep It Light
Remember, it's a snack, not a meal. So cap the calories at about 350 calories. Anything over that, it's a meal!

2. Up The Protein
To keep muscle growth going in full force all day long, be sure your snacks contain some quality protein. Shoot for at least 8 grams and/or more.

Dumbbell Floor Press with Flex Lewis

Use 3-4 sets with 15-20 reps controlling the weight while squeezing the chest. You can use this in the middle of the workout. 

Flex Lewis Tip: Seated Pec Flys

Today's tip is the Seated Pec Fly with first ever Olympia Physique Champion Mark Anthony. Use 4 sets with 20-25 reps.

Roelly Winklaar Trains One Week Before the 2014 Olympia

Roelly is doing Chest and Delts training. From bench press to reverse pec deck. He's looking massive!

Flex Lewis Trains 2 Weeks Out from the 2014 Olympia

Flex starts with cable rear delt flyes. Next is machine side laterals with partials. He works the side laterals with 3 different styles. Next is a tri-set with db front raises, side laterals & hammer db front raises. Next is bb front raises with 3 angles. Next is machine shoulder press.

Phil Heath Trains Delts 5 Weeks Out from the 2014 Olympia

Phil starts with a plate loaded machine shoulder press. Next is side laterals. Next is db front raises.

Fred Smalls Trains Chest 3 Weeks Before the 2014 Olympia

Fred starts with Pec Deck. Next is Hammer Strength Incline Press. Next is Incline DB Flyes. Next is Smith Machine Flat Press. He thanked his support group. Next is Cable Crossovers.

3X Mr. O Phil Heath Talks About His Olympia Prep at 5 Weeks Out!

Phil looks freaking huge in this video. He talks about his prep to the "War For Four!" He talks about his nutrition line, Gifted Nutrition. He talks about striving beyond bodybuilding and just for him but for everybody. He had some personal challenges that hit him this year and he pushes on to go for his goal(s).

Shawn Rhoden Trains Chest 3 1/2 Weeks Before the 2014 Olympia

Shawn & Brad started with Cable Flyes to warm up. Next is Smith Machine Incline Press. Next Shawn hit Hammer Incline Press and Brad hit single Hammer Press. Next is Incline Machine Press changing angles to press it differently. Next is Cable Flye Machine.

Roelly Winklaar Trains Legs 3 1/2 Weeks Before the 2014 Olympia

Roelly starts with heavy squats. Next is Leg Press. Next is Hack Squats with drop sets. Next is Walking Lunges. Next is Leg Extensions.

Highlights from Kai Greene's Seminar, "Believe"!

Take a look at the Highlights from the seminar

Phil Heath Trains Legs

Phil starts with leg extensions. Phil talks about surrounding himself with people at his level or even better than him. Next is leg press. Next is horizontal leg press. Next is hack squats. Phil wants to hear your feedback on videos he does.

Jay & Kai Train at Bev Francis Powerhouse Gym

They start with incline hammer strength press. Next is smith machine bench press. Next is incline fly machine. I've never seen that before. Kai talks about being in the gym for 2 hours that includes warming his whole body up. Next is rope pushdowns. Jay's advice is to use your failures as motivation to succeed. Next is overhead cable triceps extensions. Don't go too heavy.

Highlights from the 2014 NPC Dennis James Classic!

Highlights of the events that went on at the NPC Dennis James Classic.

Big Ramy at the 2014 NPC Dennis James Classic

Big Ramy just looks so massive on stage. Can't wait to see what improvements he makes for the Olympia.

Kai Greene Re-signs with Weider/AMI!

Kai Greene is one of the sport’s most electrifying personalities, and in April, he extended his exclusive contract with AMI/Weider Publications. 

Greene first became a Weider athlete in April 2010. In 2007 Greene landed a sixth-place finish at the New York Pro, then a third at the Keystone Pro, and, finally, a win at the Colorado Pro. But it was at the 2009 Arnold Classic, when his 250 pounds of striated mass prevailed over pre-contest favorite Victor Martinez, that Greene turned in his star-making performance. He capped off the year with a fourth at the Olympia and started 2010 with his second Arnold Classic victory (as well as a second Grand Prix Australia win). From there it all went south. A heavy favorite to challenge then-reigning Mr. Olympia Jay Cutler, Greene finished seventh and watched the final posedown from the TV monitors backstage, where he stayed well past midnight. 

With his confidence shaken and his future in question, Greene regrouped and bounced back in 2011 with a win at the New York Pro and second at the 2012 and 2013 Olympia and Arnold Spain. With his status as the most dangerous bodybuilder on the planet reclaimed, Greene is the top challenger for this year’s Olympia. 

 “I have a long history with FLEX magazine, from reading it as a teenager, eager to learn everything I could, to actually being featured in the pages,” Greene said. “Now I’m hard at work behind the scenes to unveil something new at the 2014 Mr. Olympia, and I look forward to another great year with AMI/Weider Publications.”by Flex Staff

Photo courtesy by Flexonline

A Day with Jay Cutler

Jay talks about what he's up to. Lots of traveling, branding the Culter supplements, meeting the fans and much more. He has downsized to around the 250 lb mark. Still hitting the gym 4 times a week. Lots of product research and development.

Juan Morel Guest Posing at the 2014 NPC Steve Stone Metropolitan

Juan looked good and the crowd loved him. What's this? DLB challenges Juan to a posedown. The crowd loves it!

Juan Morel Guest Posing at the 2014 NPC Steve Stone Metropolitan - See more at: http://www.flexonline.com/videos/general-news/juan-morel-guest-posing-2014-npc-steve-stone-metropolitan#sthash.BAatRUvi.dpuf

Juan Morel Guest Posing at the 2014 NPC Steve Stone Metropolitan - See more at: http://www.flexonline.com/videos/general-news/juan-morel-guest-posing-2014-npc-steve-stone-metropolitan#sthash.BAatRUvi.dpuf

Juan Morel Guest Posing at the 2014 NPC Steve Stone Metropolitan - See more at: http://www.flexonline.com/videos/general-news/juan-morel-guest-posing-2014-npc-steve-stone-metropolitan#sthash.BAatRUvi.dpuf

Big Ramy and Dennis James Train Chest

They start off with hammer strength incline press. Next is flat db flyes. Next is machine flat press. Next is cable crossovers. They hit some poses. Big Ramy is looking quite huge in the poses. He's 335 in the video. He thanks their support team.

Phil Heath Guest Posing at the 2014 Phil Heath Classic

Phil is looking huge. Phil is giving the crowd a show. He's walking through the audience so everyone can get a good look at him.