James Flex Lewis
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Who is James Flex Lewis?

Welsh bodybuilder James Flex Lewis has won five Mr. Olympia 212 championships. He is well known for having the best 212 physiques on the entire planet.

Short Career of James Flex Lewis

James Flex Lewis started his bodybuilding career when he was 12 years old, practicing at home with a basic set of plastic weights.

After that, he started playing sports, especially rugby. There he was given the moniker “Flex” for his agility and capacity to dodge tackles.

At the age of 15, he began working out in the gym to develop the additional muscle and size necessary to succeed in rugby.

However, the young man became so “enthralled” by the process of increasing muscle mass that he gave up playing rugby and decided to focus exclusively on bodybuilding.

James has since developed into a great bodybuilding star. Since he initially entered the ring, he has triumphed in over 28 competitions, making him one of the finest British bodybuilders.

“Just a small town kid with a dream, cheeky Welsh charm and a passion to be successful in life… don’t let anyone tell you can’t, when you believe you can!”

Body Measurements of James Flex Lewis

Full Name: James Flex Lewis
DATE OF BIRTH: 15 November 1983
ERA: 2000, 2010
PROFESSION: Professional Bodybuilder
AGE: 38
HEIGHT: 5’5″ (165cm)
WEIGHT: 225-235 pounds (102.1-106.6 kg)
ALIAS: “Flex”

James Flex Lewis



  • 2016 Mr. Olympia Weekend Bodybuilding: IFBB Pro 212, 1st Place
  • 2015 Mr. Olympia Weekend Bodybuilding: IFBB Pro, 212 1st Place
  • 2015 IFBB Pro 212, 1st Place
  • 2014 IFBB San Marino Pro: IFBB Pro 212, 1st Place
  • 2014 EVL’s Prague Pro 212 Bodybuilding: IFBB Pro 212, 1st Place
  • 2014 IFBB Korea Grand Prix 212: IFBB Pro 212, 1st Place
  • 2014 Mr. Olympia Weekend Bodybuilding: IFBB Pro 212, 1st Place
  • 2014 IFBB Arnold Sports Festival: IFBB Pro 212, 1st Place
  • 2013 EVL’s Prague Pro 212 Bodybuilding: IFBB Pro 212, 1st Place
  • 2013 Mr. Olympia Weekend Bodybuilding: IFBB Pro 212, 1st Place
  • 2012 EVL’s Prague Pro 212 Bodybuilding: IFBB Pro 212, 1st Place
  • 2012 British Grand Prix 212 Bodybuilding: IFBB Pro 212, 1st Place
  • 2012 Mr. Olympia Weekend Bodybuilding: IFBB Pro 212, 1st Place
  • 2011 Arnold Classic Europe Men’s Bodybuilding: Pro Men, 5th Place
  • 2011 Mr. Olympia Weekend Men 202: Open, 2nd Place
  • 2011 New York Pro Championships Men’s 202: Men’s 202 Class, 2nd Place
  • 2011 Mr. Europe Grand Prix Men’s Open: Men’s Open Lis, 3rd Place
  • 2011 IFBB British Grand Prix Men’s 202: Men’s 202 List, 1st Place
  • 2009 IFBB Atlantic City Pro 202 Division, 1st Place
  • 2009 IFBB 202 Challenge (Mr. Olympia) 202 Division, 5th Place
  • 2008 Europa Pro Overall Division, 7th Place
  • 2008 Europa Pro 202 Division, 1st Place
  • 2008 Tampa Pro Open Division, 7th Place
  • Amateur Competition History: 2007 British Nationals (Earned Pro Card) Overall Division, 1st Place
  • 2006 Mr. Wales U90, Overall U90 Division, 1st Place
  • 2006 Mr. Britain U90 Division, 1st Place
  • 2004 Nabba Mr. Universe, 1st Place
  • 2004 EFBB Jr. Mr. Britain, 1st Place
  • 2004 EFBB Jr. Mr. Wales, 1st Place
  • 2004 Nabba Mr. Europe, 1st Place
  • 2004 Nabba Jr. Mr. Britain, 1st Place
  • 2004 Nabba Mr. Wales, 1st Place
  • 2003 EFBB Jr. Mr. Britain, 1st Place
  • 2003 EFBB Novice Mr. Wales, 1st Place
  • 2003 EFBB Jr. Mr. Wales, 1st Place


Workouts Using Plastic Weights

James Flex Lewis  At the age of 12, Lewis started his bodybuilding career after finding a book filled with images of Tom Platz. James expressed his desire to possess Tom’s physique after being particularly taken by his legs.

One of the most well-known bodybuilders of his era, Arnold Schwarzenegger, served as another source of motivation for James to begin exercising.

James began his bodybuilding career modestly, working out at home at night while his parents slept with plastic weights.

Despite his parents’ requests, he was not allowed to use the weights. James continued to practice against his parents’ worries because he was so “enthralled” by them.

A Different Setting

James started taking his training more seriously when he was 15 years old and entered a gym for the first time.

The simple weight set he trained with at home was very simple compared to the weights and equipment he saw in the gym. Therefore, it took him a few months to become used to his new training environment.

James initially began working out to raise his rugby performance. But as he began to see the benefits of weightlifting, bodybuilding took precedence in his life.

Profiting from his Potential

While working out in a gym one day, James ran into a local bodybuilder named Steve Naylor. James was informed by Steve that he could succeed in the bodybuilding sport and that he should enter competitions.

James Flex Lewis followed Steve’s instructions and started getting ready for his first bodybuilding competition.

Before James competed in his first show, the Junior Mr. Wales, the two of them trained together for a full year. On that particular day, he won both the overall category and his weight class.

James also got to know Neil Hill, an IFBB Pro bodybuilder, at the event. In the four weeks leading up to his next tournament, Neil assisted him in getting ready. James’ ability to win his second straight contest—this time the 2003 EFBB Jr. Mr. Britain—was impressive.

James won every competition he entered over the following four years, including the 2007 British Nationals. He won, earning the Pro Card in the process.

James became known as a “force of nature” in the UK bodybuilding scene as a result of these accomplishments.

Moving to the Bigger Stage

James made a name for himself in the UK before deciding to move to the USA to compete in events like Mr. Olympia and the Arnold Classic.

James finished in seventh place at the 2008 Tampa Pro, his lowest finish since he began competing. James, though, wasn’t “fazed” by it. He persisted in training hard, finally resuming his winning streak.

He started winning championships like the 2012 Mr. Olympia 212 Champion, the 2012 EVL’s Prague Pro 212 Bodybuilding, and the 2009 IFBB Atlantic City Pro 202 Division.

Ultimate in bodybuilding

James had a remarkable 28 bodybuilding titles by the year 2016. comprising five Mr. Olympia 212 crowns.

James is recognized as one of the greatest “212 bodybuilders” as a result of his “dominance” on the Olympia stage.

James Flex Lewis


Flex’s trainer Neil Hill created a rigorous training regimen for him. The program incorporates elements that are crucial for stimulating muscle growth, including weight, training frequency, and cycle repetition ranges. You should never let your body adapt, as James “Flex” advises.

He trains six days a week throughout the off-season. His exercise sessions span anywhere from 1.5 to 3 hours.

James Flex Lewis’ Exercise Program

  • Sunday – Shoulders
  • Monday – Back
  • Tuesday – Biceps
  • Wednesday – Chest
  • Thursday – Hamstrings and Calves
  • Friday – Triceps
  • Saturday – Rest Day
  • Sunday – Legs
  • Monday – Repeat Cycle

Chest and Triceps Workout

  • Incline Smith Machine Press (warmup) 4 sets of 15-20 reps
  • Incline Smith Machine Press, 3 sets of 8-12 reps
  • Seated Machine Press, 3 sets of 8-12 reps
  • Incline Flye, 4 sets of 8-12 reps
  • Seated EZ-curl Bar Extension (warmup), 4 sets of 15-20 reps
  • Seated EZ-curl Bar Extension, 3 sets of 8–12 reps
  • V-Bar Cable Pushdown, 3 sets of 8–12 reps
  • Kickback, 3 sets of 8–12 reps

James’ Top 10 Training Tips

  1. Change Style – James always changes his workout routine to keep his muscles growing at a constant rate.
  2. Neglect, Subject, Perfect – This principle means focusing more on the weak body parts than the strong ones.
  3. Rethink Hardcore – James doesn’t follow traditional training rules. Instead, he creates his own rules; doing what yields the best results for his physique.
  4. Giant Strides –  Not super sets, not tri-sets, but giant sets. These are five-exercise sets that James does regularly. His typical triceps giant set consists of these exercises; EZ-bar push-downs, overhead rope triceps extensions, wide-grip rope push-downs, one-hand push-downs, and narrow-grip rope push-downs.
  5. Take the Highway – James prefers high reps, over low reps. He would rather do 15-20 reps with a lighter weight, than 3 reps with a heavy weight.
  6. Be Unique –  The Welsh bodybuilder advises always creating new training techniques and exercises. As he says; “Being innovative in the gym is the key to growing long-term.”
  7. Pushers –  According to James, having a training partner always helps. Especially in situations where he needs “extra push” for those last few reps.
  8. Turn up the Heat – In this principle, James advises training with extreme intensity. He’s found the best way to do this is to incorporate at least one HIT workout each week; slowly progressing to more HIT workouts done in a week, over time.
  9. M-2-M – James says that a beginner’s number one priority should be learning how to achieve the best possible “mind-muscle connection.”
  10. In the End – “Neglect nothing.” James pays attention to detail, even to the smallest muscles or exercises. He says that it’s those small details that separate champions from the rest.


James had to spend a lot of effort on his nutrition, preparing and eating six meals a day to develop his five-time Olympia-winning physique.

He doesn’t indulge in unhealthy foods, even during the off-season. Green veggies, lean meats, eggs, almonds, healthy butter, and avocados are just a few of the goods you may find in his kitchen.

He gets his carbohydrates from complicated sources including oats, brown rice, and sweet potatoes. James receives the continual energy source he needs for his demanding workouts from them.

Everyday Meal Plan

1st Meal

  • 2 whole eggs and 10 egg whites
  • 4 oz dry-weight oatmeal
  • 1 slice of wholegrain toast with peanut butter
  • 3 oz of Greek yogurt
  • 2 oz mixed berries

20 min after 1st Meal

  • 1 serving of fat-burner tablets
  • 2g omega-3 fish oils
  • vitamin B complex

2nd Meal

  • 3 oz dry weight, whole grain brown rice
  • 8–9 oz fish
  • 3 oz greens

10–15 min before 3rd Meal:

  • 1 serving of digestive enzymes

3rd Meal

  • 9–10 oz sweet potato,
  • 8 oz ground turkey
  • 3 oz greens
  • 2–3 oz fresh pineapple

45 min before training:

  • 1–1.5 scoops of pre-workout
  • 15–20 min before training:
  • 1 Scoop of Amino Acids
  • ½ scoop fast-acting carbs supplement
  • 1 serving fat burner

During workout:

  • ½ scoop BCAAs


  • ½ scoop BCAAs
  • 1-1.5 scoops of fast-acting carbs supplement
  • 40–45g of whey isolate

10–15 min before the 4th meal:

  • 1 serving of digestive enzymes

4th Meal

  • 9–10 oz baked potato
  • 8oz steak, 1 whole egg
  • 3 oz greens

5th Meal

  • 5–6 oz dry-weight, wholegrain rice
  • 9 oz salmon
  • 3 oz greens

6th Meal

  • 1 slice of whole-grain toast
  • 100g low-fat cottage cheese
  • 1tbsp natural peanut butter
  • 1.5 scoops of Casein protein

Influences and Idols

Tom Platz and Arnold Schwarzenegger were James’ early bodybuilding role models. He liked their physiques and hoped to develop a body like theirs in the future.

While these two legendary bodybuilders served as James’ primary sources of motivation, he also encountered other influencers along the way.

His longtime trainer Neil “Yoda” Hill, who helped him develop a flawless body, may have had the most impact. One that ultimately brought him the five Mr. Olympia 212 championships.

“If you’re in the wrong sport if you want this to happen tomorrow. Not a sprint, but a marathon. Young Jedi, be patient or you risk ruining your physique.

What Can James Flex Lewis Teach Us?

James Flex has maintained the same trait throughout his whole bodybuilding career: the desire to be the best.

James consistently pursued the trophy, never content to take second place. James would always have his sights set on first whether it was an amateur local competition or the fiercely competitive Mr. Olympia.

This way of thinking helped him get to where he is now: at the height of his bodybuilding career, widely regarded as one of the finest in his division.

Learning from James’ experience and his determination to achieve success in bodybuilding might be a good idea.

This does not imply that you should strive to succeed Mr. Olympia. But you may always aim higher and, most importantly, have pleasure in the ride.