Olympia Interview: 2010 Mr. Olympia 202 Lb Class Favorite David Henry!

Being the best is what David Henry has become accustomed to. Henry is one champ that does not take a back step and almost always competes with razor sharp conditioning. Find out his plans to win the 2010 Olympia!

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2010 Mr. Olympia 202 Lb Class Favorite David Henry!

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Being the best is what David Henry has become accustomed to. A highly respected competitor with a string of impressive contest placements - including four big wins - Henry is one champ that does not take a back step and almost always competes with razor sharp conditioning shrink wrapped against some of the most impressive muscular development in today's pro ranks.

As a 202 pound class pioneer - winning the first ever Mr. Olympia version of this event - he has been able to convey the illusion of great size to belie what the scale says come show time. Not only has David Henry been able to pack a phenomenal amount of mass onto a smaller frame, he is also freakishly strong, a fact that is in all probability responsible for ensuring his overall muscle density and fullness is in its own class within the lighter weight competitive division.

Henry is famous for saying that the light weights he uses during the tapering off phase (the cruise cycle aspect - the first being the blast cycle where the weights he uses here would probably crush the average pro - of his two-part DC regime) are probably heavier than the heavy weights most competitors use. His physique reflects this statement.

DC Training:
DC (Dogg Crapp) training is based upon the belief that heavy progressive weights provide the chief impetus for muscular growth. Dante Trudel believes that increases in strength are crucial to increases in muscle mass. This program differs from conventional high volume training programs in that it takes advantage of the principle that volume and frequency are inversely related.

Though Henry is used to winning in the class that appears to have been designed expressly to highlight his physical gifts, he has, of late, been narrowly bested by two competitors: Jose Raymond (at the 2010 Europa Battle of Champions) and Kevin English (at the 2009 Mr. Olympia). In hindsight he admits to being ever so slightly off his game for both of these events and promises that he will settle the score come the 2010 Mr. Olympia.

I recently spoke with David Henry three weeks out from the 2010 Olympia and he explained to me that he is looking his best ever and will make even further improvements right up until the day of the show. Read on to learn how bodybuilding's giant-killer-turned-giant-of-his-division will demolish his 2010 Olympia 202 class opposition.

David Henry At The 2010 Europa Battle of Champions. David Henry At The 2010 Europa Battle of Champions.
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David Henry At The 2010 Europa Battle of Champions.
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[ Q ] How are you feeling three weeks out from the Olympia David?
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I'm feeling pretty good.

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[ Q ] To prepare for this event, have you made any changes to your training program over recent weeks?
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Well I have changed up leg training but other than that there have been no further changes.

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[ Q ] Are you using the same training program to prepare for this year's Mr. Olympia that you used for the 2009 event?
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No, it has just been a different approach to the leg training. Apparently that was the make or break factor in one of my shows. Mind you I don't see it as a leg show as such; we are not going on the beauty element of this (laughs).

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[ Q ] So what changes have you made as far as leg training is concerned?
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For quads man we - and when I say "we" I am talking about my training partner Scott Stevenson and I and Dante Trudel - are instituting a higher volume approach for my quads as I have been doing heavy, low rep training for them for a long time.

They have increased in size and improved, however we are now doing a little bit of shock factor training for them right now, and have been doing so for the past three weeks.

For the next three weeks we will be doing the same kind of stuff and actually it has worked quite well; I'm showing quite a bit of improvement in my muscularity overall in my legs. I may not have the biggest quads and hams out there but they damn sure will be separated and defined like crazy.

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[ Q ] This time around you are aiming for more overall leg detail, not necessarily overall muscle mass in this department?
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Yes, because in six weeks there is not much you can do for overall mass. It's just a little too late to be trying to play that game.

David Henry At The 2009 Olympia. David Henry At The 2009 Olympia.
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David Henry At The 2009 Olympia.
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[ Q ] What is your overall strategy for the 2010 Mr. Olympia? To maintain mass while training come in sharper seems to be the usual answer to this question?
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I'm just looking to change my overall musculature; it is in this area that I want to win. There is no way anyone should be able to beat me in a muscularity round.

Because the illusion of great size is always there for me I want the lower legs to show more improvements and to look as detailed and crisp as humanly possible with the illusion of added size.

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[ Q ] As far as the 202 category is concerned you will not be trying to out-mass anyone the same way you would in an open category. Considering this fact, what exactly, then, do you need to do to gain any kind of significant advantage over your next closest competitor in the 202 pound class?
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There is nothing I really need to do to distance myself - I think I have already done that. I'm not trying to catch anyone; I think I'm as big as humanly possible for the category I'm in. But in saying this I've still got more room to improve.

I mean, you have got guys with lower body development that is larger than mine and they are still managing to hit the 202 so why I can't I do the same thing with my size?

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[ Q ] And of course your back development is in its own category. Nobody in the 202 division can really match you here. But is there anyone who comes close to you in presenting the complete package?
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Eduardo Correa Da Silva has a great back, but he needs a little work on his thickness. But I think if he can achieve this kind of thickness, his detail will probably go away.

Lower-body-wise it is James Flex Lewis but he is not competing this year; he has some great quads. Of course Seth Feroce also has some great quads. But this is almost to the point where they [the aforementioned competitors] have got to bring up their thickness in other areas to make them look better.

For arm and shoulder size I think Mark Dugdale has a great, bicep/triceps/shoulder look. That's pretty much where I'm sitting at this point, man; I don't see too many individuals overall that have everything put together to beat me.

I think at this point, if everything is the way it's supposed to be, I am the true winner of the upcoming Olympia [202 class].

David Henry At The 2009 Tampa Pro Bodybuilding Weekly Championships. David Henry At The 2009 Tampa Pro Bodybuilding Weekly Championships.
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David Henry At The 2009 Tampa Pro Bodybuilding Weekly Championships.
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[ Q ] So it would be fair to say you have it covered from all angles and that it is your show to lose?
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Yes I think it is. And sitting at three and half weeks out now my glutes are shredded all the way in and all the way up; I'm about to hit the gym to train quads right after I finish this interview . I just feel, really, really good.

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[ Q ] How is your current training program structured? Do you split your body parts into several training sessions per day?
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No I have real job, I have to work for a living helping support the defence of the United States Military; I'm in the Air Force. As a matter of fact I just got out of work moments ago. I have to be at work at 6.00am every morning and I finish at 3.00pm and have done this for almost 16 years.

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[ Q ] Is your role in the military physically taxing?
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It's a 50/50: fifty percent desk work and 50 percent getting up and doing stuff.

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[ Q ] The fact you are able to maintain a Mr. Olympia-focused training regime while working full time in what is quite a demanding occupation is impressive. How do you do it?
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Well it is something that not many people, if any, can do. I have been fortunate and blessed enough to be able to juggle the time and do that. My family understands that this is what I do for a living and that it is what I also love to do so we make the sacrifices in terms of time to get it done.

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[ Q ] You have been competing on the Mr. Olympia stage now since 2005. Do you feel that there is still room for improvement? Can David Henry be an even better bodybuilder?
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Of course there is room for improvement; there is always room for building size up in certain areas - that is what it has always been about for me. As long as I can come in as conditioned as possible all I will focus on is bringing the size up.

David Henry At The 2009 New York Pro. David Henry At The 2009 New York Pro.
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David Henry At The 2009 New York Pro.
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[ Q ] Do you find that the better you get, the harder it is to make gradual improvements in muscle size?
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No, it's as hard as you want to make it. If you are working hard then you should get the results that are sure to come your way.

If you are half-@ssing it and not working as hard as you are supposed to you will definitely not see any improvements. You are only a product of your determination, or your laziness if you will.

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[ Q ] Will you be looking to make any changes to your current training and nutrition plan for next year's pro season?
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Next year? Well, next year is next year. There is some talk in the Henry household about what is next. I'm not going to let it out yet; what our plans are and everything. I want to win this Olympia and we will go from there.

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[ Q ] So do you take your training and nutritional approach year by year?
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I take it contest by contest, but not one contest is going to change my career. I'm taking it show by show in terms of what I want to do next, how I would like to line up for next year's assault. Who knows what I'm going to do.

I think I'm still young enough and still have got plenty of room to grow; another six years or so to improve and compete so long as I stay as healthy as I am now.

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[ Q ] Would it then be accurate to say that you are six years away from peaking as a pro?
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Yes, I'm improving now like crazy into my mid 30s. I'm much better now than I was at a younger age. I guess muscle maturity is evident and it will be seen onstage as far as showmanship and overall polish.

I am going into this year's Olympia like the true champion that I know I am and will showcase my improvements from there.

David Henry At The 2008 Olympia. David Henry At The 2008 Olympia.
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David Henry At The 2008 Olympia.
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[ Q ] To compete in the 202 class many competitors must spend a lot of time reducing their weight to make the cut-off mark. Do you typically have much weight to lose or do you try to stay consistent year round to stay closer to the 202 mark?
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No, this year I was way off the mark: I was 235 in my highest off-season before I came down. And the reason for me going so high was to put on the added size that I needed to have. But we added quality weight; we didn't have me eating all kinds of garbage.

We did have occasional bouts where I could eat what I wanted but mainly it was more quality over quantity and with that came the size increase I wanted.

And we pulled out my diet 12 weeks instead of the normal six to seven for the first show - the Connecticut - to bring it down slowly. Now, in between shows, I stay around ten pounds off competition weight.

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[ Q ] For your nutrition, have you tended to go higher on carbohydrates or proteins this time around? How did you address the inclusion of these macronutrients?
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I'm basically on a ketogenic diet. For me I can live without carbohydrates, but for the purposes of having to have them at certain times I'll take them then.

I'm a carnivore by nature and will rarely eat vegetables and will do so only if I have to. I rarely eat carbohydrates. I can eat protein all day long and I'll be fine.

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[ Q ] To achieve a sufficient energy balance for training you would need to eat a lot of red meat, right?
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Yes a lot of red meat; primarily 99 percent of my diet is red meat. But it's a mix of different types of red meat. It ranges from grass fed ground beef to bison to the organic beef as well.

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[ Q ] What major advantage does beef have over lower calorie protein sources such as chicken or fish?
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Well, for me it makes me feel better, I feel healthier. I also feel fuller and my muscles look better. I have not tried to diet down on fish or chicken.

I really don't like chicken unless it's got barbeque sauce on it and I really don't like fish unless it is sushi. I'm a red meat eater by nature. That's what I like to diet on and that's pretty much what my body has learned to do.

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[ Q ] Do you use supplements to gain an edge?
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Yes I do: I use multi vitamins and digestive enzymes to help with the protein synthesis; I take krill oil instead of regular omega three oils because krill is more concentrated.

I do this because I don't eat fish. I try to have a well-rounded supplement program so wherever my diet is lacking in nutrients from whole foods I can still achieve the correct ratio I need.

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[ Q ] the last time we spoke you were using the DC style of training. Are you still using this method?
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Yes I still am.

RELATED VIDEO: MuscleTech Pro Tip Of The Week!
Tip #2: David Henry's D.C. Training Tips!

Every other Thursday you will find a new video tip courtesy of MuscleTech dealing with training, nutrition, motivation, competition, etc. Come back each week to see which IFBB Pro will star in the next segment!
Watch More From This Series Here.

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[ Q ] How is this system periodized to ensure ongoing progress?
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It has a blast and a cruise cycle. The blast cycle is six to eight weeks long and this is where you are constantly bombing your body parts. The cruise cycle lasts from one to two weeks; here you take it a little easier to a lower level of intensity.

Now your body is recuperating and growing and tendons and ligaments are getting the rest they need so they can heal up, because you have pretty much been continually bombing them.

You can't keep thrashing your muscles all year round and think that something is not going to give. The lower intensity period gives you time to determine new exercises that you can use in your next assault, and what to throw out. It allows time for you to get your head back in the game for the heavier weights that you are about to hit again.

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[ Q ] And how do you modify these two phases to accommodate a pre-contest phase?
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I do it the same way man; right now I'm half way through a blast cycle, because I had so long between the Jacksonville and the Mr. Olympia - seven weeks. So for the next two weeks I will still be bombing it like crazy. And the last week will be my cruise week.

I kind of scheduled it like that to where I can add more volume and let my body heal up. No losing any mass like a lot of people might assume. I don't train with light weights, ever. The heavy weights to most people are what my lighter weights are.

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[ Q ] Getting back to the 202 pound event at this year's Mr. Olympia, what do you make of Jose Raymond's chances of winning the show? He bested you at this year's Europa Battle of Champions.
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He is a great competitor overall. He managed to beat me in that show; he got the overall nod by the judges. He is a great guy and great champion. He has got a lot of mass on a shorter frame.

He is really grainy and hard and gets in good condition. He could work on some separation issues. Overall, I don't think he is able to beat me when I'm at my best, period.

David Henry At The 2008 New York Men Pro 202. David Henry At The 2008 New York Men Pro 202.
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David Henry At The 2008 New York Men Pro 202.
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[ Q ] The Europa Battle of Champions did prove to be controversial in that many people felt you were robbed of the title. What are your feelings about being placed second to Jose Raymond at this year's event? Do you feel you were robbed?
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No, I'm not going to either confirm or deny anything regarding how this contest went. Legally the contest went the way the judges saw it. Ethically, the way I saw it, there is no comment. He beat me and that's how they saw it. I see it as he beat me but he didn't win.

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[ Q ] And you no doubt used this result as fire to amp you up for the Jacksonville Pro, which you entered in perfect condition and won.
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Trust me bro, it was fire all the way up to the Jacksonville. And I know what we had done wrong [for the Europa] and we - my training partner Scott Stevenson and I - got together over sushi to figure out what the hell we did. We did miscalculate a few things so we made some minor changes and it came out great in Jacksonville.

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[ Q ] So you actually missed the mark at the Europa?
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Yes I missed the mark with my glutes; that was it. For everything else I was hard. I was in shape. There is no way anyone can say I was out of shape for any show, whether I missed the mark or not, but I wasn't crispy dry like I needed to be [at the Europa Battle of Champions].

I was hard and in shape but in looking at the pictures taken at that show I can see where they may have judged me on how my glutes were. If I don't show them striated glutes it's like "okay he is holding water and out of shape."

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[ Q ] Since the judges are used to seeing you in great shape year after year the slightest discrepancy might see you marked down as being off your game.
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Unfortunately that is true, but here is what I would like to see: how about judging it based on whoever is up there on that stage against whoever else is up there - to make it fair and to be unbiased. Don't judge them based on what they looked like five years ago. The whole process of bodybuilding is to improve and get better so five years ago you weren't improved and weren't better.

So don't judge me from when I was 20 pounds lighter on the pro stage versus now up against somebody else who has made improvements.

If you are the best right now up against that guy and you are not seeing him for what he was three years ago there should not be a mark for that. You are judging it based on the two to three individuals who are up there right then and who looks the best out of them aesthetically speaking and go from there.

Don't go saying that he looked better at a previous show. So does he look better at this show versus who is up there? Yes. Then, okay, he gets to win. But I'm not one to keep going on with that; other people can do that for me. I'm going to try to come out and be the best I can be at every show. I won't use any show as a warm up by any means. I come to win; I don't come to lose.

David Henry At The 2010 Europa Battle of Champions. David Henry At The 2010 Europa Battle of Champions.
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David Henry At The 2010 Europa Battle of Champions.
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[ Q ] At this year's Olympia in three weeks from now I guess we will definitely see those striated glutes.
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I've got them right now without even doing anything. It is ridiculous. And I'm at a higher bodyweight; I'm at about eight pounds heavier right now and still got it. So I'm not worried in the least that this area won't be there as it should.

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[ Q ] Thank you for this interview David. Would you like to thank your support team?
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Yes a big thank you to my support team: Dr. Scott Stevenson, my awesome wife Nikki and my fantastic sponsors, both Liquid Grip and Muscletech. Muscletech has kept me on for over five years and I have just had it extended for another four, so I am just happy and blessed to be in good company and with a good company. So you guys can look forward to seeing me rock and roll at the O man.

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