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This years Mr Olympia should be an exciting one, with a lot of up and comers and new faces, as well as some regulars and the return (hopefully) of Kai Greene.

Will Phil Heath score his sixth title (Could be interesting to see what T shirt he will come up with then :p ) or will the likes of Shawn Rhoden, Dennis Wolf and Big Ramy raise the bar this year?

The Road To Mr Olympia ’16

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Kai Greene Versus Phil Heath! Watch The Rivalry!

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Quick Stats

Name: Rudi Strydom
Age: 37
Height: 5’10”
Competition weight: 87 Kg
Current weight: 87 Kg
Current city: Vereeniging, South Africa
Occupation: Businessman

How long have you been training seriously for and what got you started?

For about 11 years. Since I was a child I have always been very active and physical. Weight training was a way to keep fit, stay in shape and improve my physique.

What do you love about it and what keeps you coming back for more?

I just love being active and feeling fit. Competing adds excitement to my life and gives me a goal to work towards.

What are your future plans?

To just keep doing what I have been doing. My aim is to earn a pro-card and perhaps compete again on the world stage in Vegas.

What philosophy do you live by and believe in to succeed?

To reach your dream you must start by living it now.

Tell us a bit about being a helicopter pilot. What made you and How did you get into that?

I was competing at the Fitness America finals in Vegas and flew over the Grand Canyon in a plane.

I looked down and saw the helicopters below, in the canyon and just there I decided that I wanted to do that too!

Take us through an average day of yours:

• I wake up at 5:30 am and spend most of my day in the office at work.
• I train at around 4 pm and then would usually head back to the office for a while before I will go home and relax until it’s time for bed at about 10:30pm.
• When I am prepping for a show I would train twice a day. 5:30 am and again at 4 pm.

During a competition where your schedule can become quite hectic, how do you manage to juggle everything and still keep your training and eating on track?

I plan carefully and never deviate from my eating and training schedule which pretty much always comes first. I plan everything I do around it.

As Mr United Nations were you able to achieve what you wanted to?

I wanted to inspire South African athletes to believe that they could successfully compete abroad.

I hope that my win at Mr. UN created the belief that it can be done.

Give us a brief description of your philosophy on your diet:

Keep it simple, enjoyable and consistent. If your calorie content is what it should be and your training is intense and effective, you will get the results.

What are your top nutrition tips to leaning down?

Again, consistency is key.

• If you’re not craving, you’re not burning fat.
• If you maintain a negative energy balance your body will have no choice but to use fat as an energy source and you will lean out.

What do you normally eat before training? What’s the ideal foods to take in before and after training in your opinion?

If you are following a balanced diet and having your meals around every 3 hours there is not much else that needs to be done. Just try to fit your training in at 60 or 90 minutes after your meal and ensure that the following meal contains fast absorbing protein.

Amino acids are an essential intake immediately after a workout and should be taken in capsule form for quick absorbtion.

Would you recommend supplements to someone starting out in the gym?

I recommend supplements complimentary to a healthy diet such as meal replacement shake and amino acids. Whey protein and oats for breakfast is a meal I NEVER deviate from.

Give us a brief description of your philosophy on your training and on average how long do you workout for?

I usually workout for about an hour.

Maintaining good form, training intensely and always to failure is my key philosophy.

What are your top shoulder training tips?

Do a comprehensive shoulder workout that targets the front, middle and rear delts.

What are your three favourite exercises and why?

• Incline dumbbell press

• seated bicep curl

• squats

They target the muscle groups which are most important to me.

Favorite Influential bodybuilders/fitness models:

Phil Heath

Whats the most common question you get asked?

How do you manage to stay so lean?

Answer: It’s all in the diet.

Advice for someone wanting to add quality muscle without gaining fat?

Eat larger portions of clean carbohydrates and protein combined with very high intensity weight training.

What competitions have you competed in and your placings?

2014

• IFBB Battle Of The Titans II | Athletic Physique | Winner

2013

• WPF Rossi Classic | Model+ | Winner

2012

• Mr Body Beautiful SA | Model+ | Runner Up
• Mr United Nations (Miami) | Winner
• Mr Earth SA
• Mr South Africa | Finalist

2011

• Mr Fitness South Africa | Model+ | Winner
• Model America (Las Vegas) |  Finalist
• Body Beautiful SA | Mr Physique | 4th

Where can people get hold of you?

• Facebook Profile: rudistrydomsa
• Facebook Page: rudistrydomathlete
• Instagram: RudiStrydomSA
• Twitter: @rudistrydomsa

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If you watched the Mr Olympia press conference last year, you will know that things got pretty heated between Mr O, Phil Heath and runner up Kai Greene.

It set the stage for such an intense rivalry between the two, whether it was intentional or not. Will things get even more heated this year as we approach the 2015 Mr Olympia? Only time will tell…

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Photography Credit:

• Bodybuilding.com
• Ron Avidan
• Isaac Hinds

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The Mr Olympia 2015 is still a few months away, but the competitors preparations have most likely already started for it. Be motivated with this video leading up to the biggest Bodybuilding competition in the world! Who will take the crown this year?

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Photography Credit:

• Bodybuilding.com
• Isaac Hinds

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If you’re a bodybuilding fan, then you have undoubtedly heard of the new documentary film, titled Generation Iron. It is a documentary, which follows the lives of some of the top bodybuilders in the world as they train, and live their lives day by day with one goal in mind. The Mr Olympia title.

It takes a detailed look into the way these guys live and train, and it really shows that there is so much more to them than JUST the gym.

The emotional and psychological side is also showcased which is great. From where they came from, to what they go through every day to fulfil their dreams and stand on the Olympia stage.

Pumping Iron

Pumping Iron, a docudrama film from the 1970s which starred the likes of Arnold Schwarzenegger, Lou Ferrigno and Franco Columbu was the first successful film into the world of bodybuilding. After Pumping Iron the popularity of bodybuilding, fitness and the starring bodybuilders rose significantly all over the world. It was from here Arnold Schwarzenegger became a household name. Generation Iron is somewhat of a new age pumping iron as the world of bodybuilding has changed drastically since the 70’s.

Generation Iron Trailer [Video]

Watch this video on YouTube.

What’s in the film?

The film shows their lives, not just training, but their family life, their thinking philosophies and what they have to do to in order to be the best.

It’s more than just training and eating, so even if you’re not interested in bodybuilding per say, you can still watch this and learn from them and be motivated through this film.

One thing to be aware of, is that, it is a film and has to be entertaining. So since this is the case some aspects are probably slightly exaggerated for entertainment purposes. Ok, maybe not so much exaggerated but I think it is filmed in such a way so as to emphasise certain things, in order to make those things seem much more, than they in fact are.

Film Tone

It is quite entertaining, and very insightful as it gives people a unique look into these guys’ lives beyond just the training. The overall tone of the film was relatively relaxed which was good and consistent, but could have had a bit more of a build-up. It could have built up to certain parts a bit more in order to really get you “pumped” or “psyched up” and energised which I feel it didn’t really do when it needed to.

Featured People

In addition to the main bodybuilders, it features appearances from some great other personalities such as:

• Jay Cutler
• Ronnie Coleman
• Jim Stoppani
• Arnold Schwarzenegger
• Lou Ferrigno
• Busta Rhymes
• Michael Jai White
• Layne Norton

Life Challenges

An eye opener is looking at the life of some of these men, especially of Victor Martinez. You think you have it tough? This guy has been through a lot, and you can’t help but feel bad for the guy. From his sister being murdered to him being incarcerated and then coming out of jail and wanting to get back into the Olympia and compete without any sponsors. Additionally, he lost a lot of muscle and size in prison, it looked like a tough road ahead of him. All the odds seemed against him but he still managed to keep a level head for his family.

Training Styles

One thing which stood out was Branch Warren’s training style. In every magazine article about training form which you read nowadays they all talk about ensuring perfect form and controlled movements with weight you can handle. But when you see Branch train, it is anything but controlled. It gets you thinking about everything you read.

Steroids

The big ‘taboo’ in bodybuilding and in most sports these days, steroids. Thankfully they do touch on the subject in this film, but not as much as they should have though. It is a controversial subject which most guys would rather not talk about unfortunately, so it is understandable. But it would be great if more people would talk about steroids openly in order to educate the public more on them.

Rivalries

One thing which is portrayed from the start of the movie is the rivalries between the guys heading to the Olympia and each guys belief of winning. A lot of them, especially Kai Greene are constantly talking about how Phil ‘The Gift’ Heath has had so many “Gifts” and is lucky that he has the genetics. Every guy there has been through some challenges, and you can see just how hard all of them work every single day, on their pursuit of greatness. So it really doesn’t matter what they say and who they believe to be lucky or not.

At the end of the day it is a competition and it is not based on where you came from, how you train or what you have been ‘given,’ it’s about how you look; how ripped and proportioned you look.

Phil Heath’s attitude does seem a bit arrogant in the film, but it could be seen as bordering on the line of confidence and arrogance and he probably manages to just keep it slightly on the confident side. It could also be partly the way the film portrays him.

Conclusion

All in all it was an amazing film, definitely worth watching, whether or not you’re an extreme bodybuilding fan. I think it will be entertaining for almost anyone, and it’s such a great insight into these ‘abnormal’ guys’ lives. Watching it over and over, one thing which never ceases to amaze is seeing their larger than life physiques every time.

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Quick Stats

Name:  Mariti Hansie “The pride of Pretoria” Mokgoshi
Age:  32
Height:  1.62 m
Competition weight:  u75 Kg
Current weight:  +-90 Kg
Current city:  Pretoria, South Africa
Trains at:  SAPS PTA West Academy gym
Occupation:  Police Officer

What got you interested in training and competing?

My interest in training and competing started at the age of 10 years. I was trying to follow in my father’s footsteps as he was a bodybuilder and also a boxer around the 60’s and 70’s, but due to the apartheid era he couldn’t explore his passion to become one of the pro’s.

“I did kyokoshi kai karate from the age of 10 years until the age of 18 years and my highest karate belt grading was 1^st brown belt in 1998 at Noriki Hammanskraal.”

Then from the year 2001 I started with weight lifting at my home (Hammanskraal) with my friend Charles Matlala. In 2007 I joined the South African Police Service and at the police academy I met Instructor and Officer Mahlatsi who advised me to try doing professional body building since my body had some sort of potential for that. Instructor Mahlatsi and I trained together till I passed the academy and I became a fully flashed constable.

In 2009 I did my 1^st professional bodybuilding competition, IFBB SA H&H Classic and that experience showed me how much I love being on stage and looking good.

What do you love about it and what keeps you motivated?

I love the fact that bodybuilding is very unique and not every individual can become a competitive bodybuilder.

To become a good bodybuilder you must have the following qualities among others:

• Self discipline
• Respect to other athletes
• Do nt be judgemental
• Be a good listener
• Be a good follower
• Be able to make sacrifices
• Love want you are doing

“What really motivates me is when I manage to beat my previous competition condition.”

What are your future plans?

My future plan is to further my studies under sports and nutrition, and if things go well have my own gym to help other individuals who are interested in a healthy life style. I’m also planning to work towards a PRO CARD in bodybuilding.

How do you manage to balance your work and family time with your training and dieting?

I prepare my whole day’s meals and take them with me to work in my lunch cooler bag.

With training it depends on my daily plans/appointments, sometimes I train in the morning and sometimes in the afternoon. If I have to help my client in the morning I will train in the afternoon and vice versa.

When it comes to family time, once I’m at home I give my best to my kids and my lovely wife.

Do you manage to stay lean year round or do you pack on a lot of size in the off season?

It’s hard to stay lean year round because as a bodybuilder you need to improve on your weak points, and for that you might consider increasing your carbohydrate intake to keep the body full and also your protein intake must be good and relatively high.

To improve my physique and gain a few pounds of lean muscle I like to pack on a little bit of size when I’m in the off season, but I also continuously monitor my body fat percentage to make sure it does not become too high.

Do you believe to gain size you have to lose your abs?

When I am bulking I still train Abs like during my on season so that I won’t have that fat and rounded look during my off season with an extended stomach.

Take us through an average day of yours:

• My day starts 04h30 if I’m training in the morning otherwise at 05h30 with a protein shake
• Then 06h00 a have my breakfast (oats with honey)
• I report at work at 07h30 then at 09h00 I have my 2^nd meal (10 boiled egg white with 2 whole eggs, 120g oats cooked)
• 12h00 I have my 3^rd meal (150g chicken fillets, 200g white rice cooked, 1 cup mixed veggies)
• 15h00 I have my 4^th meal (120g chicken fillets, 100g sweet potatoes / baked potatoes)
• 16h00 Training.  Immediately after training I will have 2 bananas and a whey protein shake
• 18h00 I have my 5^th meal (same as the 4^th meal)
• 21h00 I have my last meal (stir fry/ green veggies with 120g of chicken/ hake fillet, handful nuts/2 spoon of peanut butter)
• I sleep around 22h30

“My pre-contest diet and offseason diet, they don’t differ that much, I only reduce some carbs and increase my protein intake.”

Do you believe in using supplements? What supplements do you constantly use if any?

Supplements help to make sure that the body gets daily balanced nutrition since we can’t be sure that the body will get all its needed nutrition and vitamins from solid meals.

The supplements I constantly use are:

• 100% whey protein
• Glutamine
• Vitamin Packs
• CLA’s
• Test Rx
• Creatine HCL

I am not much of a fan of pre-workouts.

How long do you workout for?

I train for 1 hour to 1 hour and 20 minutes depending on my daily program.

What are some of the common mistakes you see most young guys making at the gym?

The mistake I have encountered from other guys in the gym is that they like to compare themselves with other individuals and that puts them under a lot of pressure.

Do you do a lot of cardio leading up to a show?

I believe in early pre-contest dieting rather than doing more cardio towards the show, maybe only during the last two weeks.

Do you use any specific strategies in the final week before a show to come in even more shredded?

I don’t have a specific way of dieting to help me become more shredded a week before the show, I only drop my water like any other athlete.

What are your 3 favourite body parts to train?

1. Back
2. Legs
3. Arms

Favorite athletes:

I have two favourites athletes:

• Phil Heath (when he came on stage he brought everything needed for him to win the show; symmetry, proportion, thickness, fine cuts and good stage personality.
• Charmine Adams from South Africa. He comes with a full package and when he poses he poses big.

Favorite Quote:

“Do it right and do it once.”

Advice for someone wanting to change their lifestyle and achieve their ideal physique?

Anyone who is planning to change his or her life style and live a healthier life style, must start with a good diet and try not to throw yourself into the deep end. Even with training, take it slow and have someone who knows better to assist you.

What competitions have you competed in and your placings?

2013

• Ifbb SA H&H bodybuilding classic championships | Under 80 kg | 1^st
• Ifbb SA National Championships | Under 75 kg | 3^rd

2012

• WPF World Championships | Under 70 kg | 1^st
• Ifbb/BBSA Gauteng North Provincials | Under 70 kg | 1^st & Overall winner
• Ifbb/BBSA South African National Championships | Under 70 kg | 2^nd
• Wpf SAPS National Championships | Under 70 kg | 1^st & Overall winner
• Wpf South African National Championships | Under 70 kg | 1^st & Overall winner
• Wpf World Championship | Under 70 kg | 1^st
• Wpf Rossic Classic | Under 70 kg | 1^st

2010

• Wpf World Championships in France | 4th

Where can people get hold of you?

• Facebook: Hansie on Facebook
• Email: mhansie[at]gmail.com

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Quick Stats

Name:  Phillip Jerrod “The Gift” Heath
Age:  33
Height:  5’9″
Competition weight:  250 lbs
Off Season weight:  280 lbs
Resides: Arvada, CO. USA

Competition History:

2003

• Northern Colorado State | Novice, Light-Heavyweight | 1st and overall
• NPC Colorado State | Light-Heavyweight | 1st

• 2004 NPC Colorado State | Heavyweight | 1st and Overall

2005

• NPC Junior Nationals | HeavyWeight | 1st and Overall
• NPC USA Championships | HeavyWeight | 1st and Overall

2006

• Colorado Pro Championships | 1st
• New York Pro Championship | 1st
• BBC Classic | 1st

• 2007 Arnold Classic | 5th

2008

• IFBB Iron Man | 1st
• rnold Classic | 2nd
• Mr. Olympia | 3rd

• 2009 Mr. Olympia | 5th

2010

• Arnold Classic | 2nd
• Mr. Olympia | 2nd

2011

• Mr. Olympia | 1st
• Sheru Classic | 1st

2012

• Mr. Olympia | 1st
• Sheru Classic | 1st

• 2013 Mr. Olympia | 1st

Phil Heath is a 3 Time Mr Olympia winner, beating Jay Cutler in the 2011 Mr Olympia.

“Yeah they call me ‘The Gift,’ but I’ve worked hard to get to this point.” ~ Phil Heath

“Being Negative and Lazy is a disease that leads to pain, hardship, depression, poor health and failure. Be pro active, and give a damn to achieve success!” ~ Phil Heath

“A lot of people say oh he’s the gift, he’s this hes that. I think its garbage. At the end of the day I’m one of 13 people in the world, on earth to acquire this title.” ~ Phil Heath

“To achieve things that I thought were never imaginable, from being a 5’9″ point guard playing Division 1 basketball, to now being freaking Mr. Olympia. Two-time Mr. Olympia, that sounds damn good!” ~ Phil Heath

“Professional bodybuilders work extremely hard to get to where they are, and it can be an expensive lifestyle.” ~ Phil Heath

“I think a lot of people will, you know, say oh he’s genetically gifted, oh he’s this and that. Get over it people, I worked my ass off.” ~ Phil Heath

“Its all about feeling the muscle, not just lifting the weight. The weight doesn’t matter to me. Actually, it does matter but it’s all about lifting the right amount of weight to make my muscles respond the way I want them to.” ~ Phil Heath

“When you consider his track record for making improvements and the wildly impressive detail he delivers in those crucial back poses, it’s my opinion that if Phil Heath remains healthy, he will never lose another contest in his life.” ~ Dan Solomon

“All I care about is winning my third title, you know, creating this legacy that I wanna live, and… crushing every bodies dreams, just like Kai Greene’s.” ~ Phil Heath

 “When people ask, are you gonna do it again, do you have enough fire in your belly, are you motivated? Are you afraid? Are you scared? of these other people. I’m not scared of a damn thing.

Try watching your wife go through the things that she had to go through, try watching your parents go through the things that they’ve gone through, and still be able to have a smile on their face. How the hell am I not gonna be able to do that cardio at midnight, how the hell am I gonna be on low carbs and still be able to function normally? How? Through my faith in God, through the many emails and letters, through the many friends and family and sponsors that I have, throughout all the support that I have been given, I’ve already won. And Im gonna prove that on Saturday night.” ~ Phil Heath

“I visualized it a lot.” ~ Phil Heath

“Kai that was cool, but that wasn’t cool, i’ll just go ahead and say it. But it doesn’t matter, cause ill be signing 3 time on sunday.” ~ Phil Heath

Extra Phil Heath Picture Gallery

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