Training

Bionic Biceps

Give your biceps the stimulation they need to grow.

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Photos by Charles Lowthian

GIVE YOUR BICEPS THE STIMULATION THEY NEED TO GROW BY FOLLOWING IFBB PRO William Bonac’S ROUTINE, DESIGNED BY HIS COACH AND TRAINING GURU, NEIL “YODA” HILL

If you were just getting started as a competitive bodybuilder in 2008 and were significantly lighter than 250 pounds, whose physique would jump out at you while flipping through the pages of FLEX magazine?

This is a rhetorical question, of course. The rookie bodybuilder from ’08 we’re referring to is current IFBB pro William Bonac. And the physique that immediately caught his eye belonged to a man he still emulates to this day: 2008 Olympia champion Dexter Jackson. It makes perfect sense. The two are of similar stature (around 5'6" and in the 225- to 235-pound range) and both have inherently aesthetic physiques. 

“When I saw Dexter for the first time, I thought, ‘OK, his physique is reachable for me,’ ” says Bonac, a Weider Athlete. “Ronnie Coleman was a big motivation for me, too, but he was so big, and I knew I could never be like that. Dexter’s size and look was more my thing. I look up to Dexter. I don’t think I’ll ever accomplish quite as much as he’s accomplished, but if I can get close, I’m good with that.”

STAY HUNGRY

In Jackson, you have a bodybuilder whose physique has always been much more than the sum of its parts. Perhaps his abs are his calling card, but his biggest assets have always been unparalleled symmetry, conditioning, and seamless flow from one body part to the next. Bonac’s physique is cut from a similar mold, except that his legs are naturally bigger. This is to his benefit, obviously, but to someday reach Jackson’s level, Bonac believes he needs to emulate one of the Blade’s other key attributes: consistency.

“After shows, most guys’ physiques go backward,” says Bonac, referring to when a professional bodybuilder has to compete multiple times over the course of several weeks. “They can maybe hold their shape for one week after, but after two shows they can’t. With Dexter, his physique just keeps getting better.”

What would you attribute that to? Bonac is asked. Genetics?

“Yes, genetics,” he replies. “But also, Dexter’s hungry, man. He wants it bad. When you have to compete more than two weekends in a row, it’s mental. You have to be very mentally strong. You can’t just rely on your physique.”

 

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