James Flex Lewis
Professional Bodybuilder
James “Flex” Lewis is a Welsh bodybuilder who has won five Mr. Olympia 212 titles and is recognized for possessing one of the world’s best 212 physiques.
He started bodybuilding at 12 with plastic weights at home, then played rugby, earning the nickname “Flex” for his flexibility. At 15, he joined a gym to gain size and strength, but bodybuilding soon became his main passion. Over his career, he has won over 28 contests, becoming one of the UK’s greatest bodybuilder
Training with Plastic Weights
James started bodybuilding at 12 years old, inspired by a book of Tom Platz’s leg development and Arnold Schwarzenegger. Despite his parents forbidding him, he trained with plastic weights at home at night.
A New Environment
At 15, James joined a gym to improve his rugby performance. After seeing results from weightlifting, he decided to pursue bodybuilding full-time.
Taking Advantage of His Potential
James met local bodybuilder Steve Naylor, who advised him to compete. James prepared for his first show, Junior Mr. Wales, winning his weight class and overall. Guided by IFBB Pro Neil Hill, he won his next competition, the 2003 EFBB Jr. Mr. Britain. By 2007, he won the British Nationals, earning his Pro Card.
Moving to the Bigger Stage
James moved to the USA to compete at Mr. Olympia and the Arnold Classic. Though he finished 7th at the 2008 Tampa Pro, he continued winning titles, including the 2009 IFBB Atlantic City Pro 202, 2012 EVL’s Prague Pro 212, and Mr. Olympia 212 Champion in 2012.
Pinnacle of Bodybuilding
By 2016, James had won 28 bodybuilding titles, including five Mr. Olympia 212 titles, establishing him as one of the greatest 212 bodybuilders.
Training
James’ trainer Neil Hill designs his programs, cycling repetition ranges, weight, and training frequency to prevent adaptation.
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Training Frequency: 6 days per week in off-season
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Workout Duration: 1.5 – 3 hours
Weekly Workout Routine
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Sunday: Shoulders
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Monday: Back
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Tuesday: Biceps
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Wednesday: Chest
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Thursday: Hamstrings & Calves
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Friday: Triceps
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Saturday: Rest
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Sunday: Legs
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Monday: Repeat cycle
Chest & Triceps Workout
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Incline Smith Machine Press – 4 sets of 15–20 reps (warmup)
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Incline Smith Machine Press – 3 sets of 8–12 reps
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Seated Machine Press – 3 sets of 8–12 reps
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Incline Flye – 4 sets of 8–12 reps
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Seated EZ-curl Bar Extension – 4 sets of 15–20 reps (warmup)
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Seated EZ-curl Bar Extension – 3 sets of 8–12 reps
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V-Bar Cable Pushdown – 3 sets of 8–12 reps
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Kickback – 3 sets of 8–12 reps
Top 10 Training Tips
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Change Style: Regularly vary workout routines
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Neglect, Subject, Perfect: Focus on weak body parts
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Rethink Hardcore: Create your own rules for best results
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Giant Strides: Use giant sets for triceps and other muscles
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Take the Highway: Prefer higher reps (15–20) over heavy low reps
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Be Unique: Innovate new techniques and exercises
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Pushers: Train with a partner for extra effort
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Turn Up the Heat: Incorporate at least one HIT workout weekly
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M-2-M: Focus on mind-muscle connection
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In the End: Pay attention to all muscles, even small details
Nutrition
James eats six clean meals daily, even in the off-season, focusing on lean proteins, complex carbs, and healthy fats.
Daily Meal Plan
1st Meal:
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2 whole eggs + 10 egg whites
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4 oz oatmeal
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1 slice wholegrain toast with peanut butter
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3 oz Greek yogurt
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2 oz mixed berries
2nd Meal:
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3 oz brown rice
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8–9 oz fish
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3 oz greens
3rd Meal:
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9–10 oz sweet potato
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8 oz ground turkey
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3 oz greens
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2–3 oz pineapple
Pre-Workout / During / Post-Workout Supplements:
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BCAAs, fast-acting carbs, whey isolate, fat burners, amino acids
4th–6th Meals:
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Baked potato, steak, greens, rice, salmon, cottage cheese, casein protein, peanut butter
Idols and Influences
James’ early inspirations were Arnold Schwarzenegger and Tom Platz. His long-time trainer Neil “Yoda” Hill played a key role in sculpting his 5-time Mr. Olympia-winning physique.
Lessons from James Flex Lewis
The key takeaway from James’ journey is his desire to be the best. He never settles for second, aiming for 1st in every competition. His mindset emphasizes discipline, goal-setting, and enjoying the journey, which can inspire anyone, regardless of their level.
