Harold “BIG H” Marillier
Trainer of Champions

Interview by Giles Thomas 

Mention Harold’s name, or “BIG H” as he is perhaps better known, anywhere on the British bodybuilding circuit and I guarantee your response will be nothing but positive and a glowing account of one of the countries best loved and most respected people. Why? Many reasons really. Harold is first a foremost a real gent, he always has time and respect for everyone, his never-ending enthusiasm and love for bodybuilding can never be hidden. Secondly, he’s HUGE! He’s a huge professional bodybuilder that can get into serious condition whilst holding a serious amount of muscle on that immense frame of his having held such bodyweights at well over six foot tall of 330lb in pretty good nick too! And third and finally, Harold for several years now has been highly acclaimed as a top trainer. I don’t really like the term “guru”, and try not to use it too often, but I can’t really think of anything better to describe “BIG H”. Many top UK physiques accredit him for his advice, support and mentoring, such as 2006 British overall champ Troy Brown, whom with Harold’s advice put 40 pounds of contest weight on going from a middleweight at the British in 2004 to an even more ripped heavyweight just a year later. Blown away? Intrigued to know how he does it? Well, I am… so read on and learn about one of this sport’s very best people.

Giles: Harold, thanks for coming into speak to us mate, I hope you’re well.
BIG H: Hi Giles, nice to speak to you, I’m doing well now thanks.
Giles: Now, you said to me recently that you were just getting back into the full swing of things after a recent bereavement. I hear it hit you pretty hard, but more importantly, are you back to your old self again and coping okay?
BIG H: Yes, I am getting back to the H of old. We lost our grandmother at the end of October to be followed by my dad on the 27^th of December. As most people can imagine it’s not easy to cope when losing somebody close to you.
Giles: Let’s go back to the early days… you’re from South Africa originally, when did you start bodybuilding and why?
BIG H: I started training with weights in June 1987. This was to beef me up to play rugby. I was skinny and kept getting busted up on the pitch by bigger opponents. (Laughs).
Giles: You competed in plenty of shows back over in South Africa didn’t you, how did you do in those early years?
BIG H: Giles, funnily enough I came last in my first show, even getting beaten by my younger brother who won out of eight, also whom I coached! That was that, and since then have devoted myself to achieving success, and then winning the Natal State Junior title the following year. Placed fourth in the Nationals as a junior that year and haven’t looked back since, with a further three state titles and a national title in 1995.
Giles: Before you moved to England you competed in the WPF didn’t you? What year was that?
BIG H: That was the WPF Universe in Paris 1995 representing RSA. I placed 12^th out of 14 in the super-heavyweights.
Giles: Whoa, I was at that one H! I’ve probably got photos of you! That was my very first overseas assignment for the British mags… ahhh, memories eh? So, when and what made you decide to move to Britain?
BIG H: The decision to move to Britain was firstly to escape the violence that was occurring in RSA. This coupled up with the thoughts of pursuing a bodybuilding career too, and with those two reasons in mind Karen and myself moved across in September 1996.
Giles: I think I remember reading once that you didn’t quite realise how high the standard was in the UK when you did your first EFBB show?
BIG H: Yes, I was shocked. The standard of physique and conditioning showed me there was lots to learn and improve on. It was Leamington Spa 1998 and the top three were Stumpy Raines, Elvis Brown and Simon Morgan. I placed fifth out of sixth. Coming from great success, this was certainly an eye opener.
Giles: So, what sort of bodyweight were you on stage back then?
BIG H: Giles, at Leamington Spa 1998 I was 103kg in pretty good condition, but not big or dense enough to challenge at 6’2”.
Giles: When you came to the UK how did Forest Gym come about?
BIG H: The Forest gym has been in existence for over 50 years and when I arrived in Crawley with Karen it was the most hardcore gym that we could find locally, owned by Ron Ball and Peter Vickery. I started working there part time as an instructor and in a short space of time ended up with the full time position and now run the whole facility including an in-house supplement shop and I oversee all the coaching.
Giles: Did you run a gym in South Africa as well?
BIG H: In RSA I worked as an architect. The only gym involvement I had besides my own training was the private coaching I did for a few up and coming youngsters.
Giles: You competed in both NABBA and the EFBB (now UKBFF) doing pretty well in both. I think one of your two best appearances I saw was at the 2001 NABBA England which you won and that year’s NABBA Universe in the tall class where you took second to that huge Italian and ahead of Dean McTernan who took third that day in Newcastle City Hall. Was it the pursuit of an IFBB pro card that made you want to switch to the EFBB in 2002?
BIG H: It is every aspiring bodybuilder’s goal to achieve that pro card and I was no different. In those years the federation politics was far more relaxed and I enjoyed my competing and just wanted to do as many shows I could, irrespective of the federation and when I got to the point where I realised I could achieve the impossible I focussed on that goal exclusively.
Giles: Did you do the EFBB British in 2001? I can’t quite remember, dammit!
BIG H: Yes I did, I placed third behind Simon Cohen and Big Zack Khan in second. It was a close event and could have gone any other way.
Giles: You competed in the 2002 British and came second to Ricky Welling and slipped ahead of Zack Khan in third establishing you now as one of the best heavyweights in the country, your condition too I remember well was awesome. What was the plan as soon as you came off stage? I mean, was Kerry’s Grand Prix first and foremost in your thoughts?
BIG H: Giles, I am very humble and even though I had belief in my abilities, it was already on the cards to do the Grand Prix in 2002. I promised Kerry the year before I would do it as I could not do the 2001 rendition due to a prior engagement.
Giles: So, the Grand Prix was here, you were up against a really well conditioned Warren Treasure and Graham Bennett. Did you think you were going to win on the day, were you confident?
BIG H: (Laughs). As said before, I am very humble and was up by seven pounds in bodyweight and was even drier than the British so I was secretly confident. If I remember correctly there were many big names competing, including Simon Morgan, Ejike Nneke, Pat Warner, Mark Etherden, so it was not going to be easy. After the first few callouts I started to think that it was possible, but seeing just how good Warren and Graham and co were I was not going to get too exited over the fact, you know the saying – until the fat lady sings!
Giles: Was winning the amateur class at the Grand Prix in Wembley and being awarded your pro card the highest point of your career to this point?
BIG H: It certainly was; a great honour and achieving a lifetime ambition.
Giles: Let’s talk about your wife Karen for a bit… she competes too and won the overall EFBB British Championships and pro card at the 2001 British. Where did you meet Karen?
BIG H: I met Karen in RSA in 1991 and by May 1992 we were an item. We trained in the same gym and got talking to her when I knew she was competing in her first show.
Giles: Karen competed a few times and took an impressive eighth at the Night of Champions, then not long after that she retired, why?
BIG H: Karen returned to the States the following year to compete in the GNC show of strength and placed eighth again. This time she was in a lifetime ripped 72kg and was deserving of a far higher position and been beaten by pro’s who were out of shape and who she had beaten the year before easily… she became disillusioned with the politics of the sport.
Giles: What was it like when you were dieting together? Good or bad would you say?
BIG H: Those were tricky times; you can imagine two people equally tired and irritable… not easy. I think we both realised this and gave each other the space when needed. We are “soul mates” so we understood each other and after 17 years together I think that speaks volumes.
Giles: Did you, or do you ever train together?
BIG H: We did train together for the first year of our relationship but we realised that due to the vast strength difference we needed to train separately. We seemed to be changing weights more than training. I still go out every time to assist and spot her when needed though.
Giles: Bless! Let’s talk about your awesome gym: the Forest Gym! It’s produced some great champions in the past few years such as Jason Wicker (2003 UKBFF under 80kg British Champion) and Terry Watson (2007 under 70kg UKBFF British Champion). Can you tell us more about some of the people from your gym that’ve also done well thanks to you?
BIG H: There’s Michelle Jones (two-time overall ladies champ), Inga Nevereskiate (IFBB figure Pro) who has moved away now, Paul Stenning (fifth LHWT British 2007), and so many others who have done well in the regionals. The list is very long and there are a few new potentials.
Giles: Do you prep them all yourself?
BIG H: I prep 99% of them, but there are a few who prefer to go it alone!?! That’s ok with me, if they want the help they know where to find me.
Giles: So how do you feel that you play a role in taking someone in the gym with potential say to them becoming potential champions? How does the process begin and end?
BIG H: I am going to use a young Polish fellow in my gym as an example. Maciej is 6’2” and 20 stone at 20 years old with 20” arms and is all genetics. I spotted him when he joined and immediately talked to him about competitions and started to offer him advice and mentored him for a few months; he has flourished with all the advice and positive input and is hungry to realize his potential. I took it one step further and am now training with him to make sure he does everything right! It seemed to start similarly with Troy (Brown).
Giles: How do you spot potential in someone? What qualities do they need to have to be future champions? Is it more of a physical or mental attributes they need to possess would you say?
BIG H: My office overlooks the gym and I am forever monitoring what goes on in the place. I make mental notes and watch progress of my members and if I see anyone displaying talent or rapid gains I get involved immediately. The qualities to make a champion are split both between mental and physical. I have seen some people with fantastic genetics but are too lazy to even get out of bed. I think work ethic and focus are the most important attributes for any athlete.
Giles: I think one of your biggest success stories has to be Troy Brown, how on earth did he manage to go from the size he was in 2004 to how he was in 2005 and 2006?
BIG H: Troy had a tremendous work ethic. I harnessed his energies and just made sure they were used correctly. I modified his diet plan to suit that incredible metabolism of his and made him measure his food and how to use his supplements to good effect. I trained with him and showed him the focus and intensity required and how to use it to optimise gains and just oversaw all other aspects of bodybuilding and advised accordingly. Importantly, he trusted me and followed the advice to the letter.
Giles: The latest of your protégés is last year’s British heavyweight Champion Alvin Small, who has just took a respectable fifth place at the amateur Arnold Classic in America. The difference from the British last October to this March was staggering and Alvin told me himself that he puts this largely down to your help. How much heavier was Alvin between those two shows and what did you change for him to effect such improvements in such a short space of time?
BIG H: Alvin gained nine pound of muscle and came in seven pound drier at the Arnold Classic, and all this was done in the months following the British. The difference in Alvin was due to me taking total control of everything nutritional and setting up a plan to suit his metabolism. I made sure he measured more accurately and ate to a clock to ensure optimal nutrients 24hrs a day, every day. Carb cycling really worked for him. Alvin has great genetics and he would respond to even the slightest positive input.
Giles: Who else are you prepping at the moment H?
BIG H: The list of people I’m prepping is large and unfortunately cannot list them all but the ones who are of a very high level notwithstanding names already mentioned are Tom Blackman, Doug Kelly and the Aljaff brothers from Muscleworks.
Giles: Going back to the gym… describe it as best and as succinctly as you can. Is it truly hardcore through and through?
BIG H: The gym is really hardcore, it’s “blood, sweat and tears in the middle of a forest”.
Giles: Let’s talk about since you’ve turned pro. Tell us about some of the shows you’ve done and how you felt about them?
BIG H: Okay, here goes…
British Grand Prix 2002 – 21^st; Thrust into the deep end. It was a great honour to step on a pro stage after the amateur win but would have preferred to taken the year out to prepare for my pro debut.
British Grand Prix 2004 – 12^th; My “official” debut pro show. Felt I should have placed a little higher but had a great showing anyway.
Charlotte Pro Show USA 2005 – joint 16^th; Both myself and Lee Powell should have placed top 15. I was in my lifetime shape at 275 and dry with great symmetry and a 32” waist that was flat. There were USA pro’s placed who were out of shape and did look it. My first taste of politics!!!
Atlantic City Pro USA 2007 – joint 19^th; Totally mistimed this and have only myself to blame for bad showing.
Spanish Grand Prix 2007 – Joint 16^th; With only two weeks time after Atlantic City I managed to salvage some condition but lost valuable density and hence did not fare very well. I knew this and concentrated my energies in getting Troy to do well.
Since then all I have done is a series of guest spots and training seminars representing CNP, my sponsor.
Giles: Physique-wise you have a very large frame and arguably could still hold a lot more size being so tall and wide, and you seem to have your fire back so how’s training going right now?
BIG H: Training intensity is getting back to the level of what I would expect but I am still hindered by a few injuries that are taking their time to clear up.
Giles: Have you affirmed any plans for your next move contest-wise yet?
BIG H: I haven’t made any definitive plans yet until I feel I have got my physique back to the level I expect it should be plus some. I’ve always been one for not rushing into things and making rash decisions.
Giles: I’ve heard that off-season you have been up to 24 stone, is that true?
BIG H: Yes, Giles, that is true. It did feel very uncomfortable, not been able to breath properly and being very laboured and hindered in a lot of things I did.
Giles: What sort of weight do you hold nowadays?
BIG H: Once I got into shape post 2007 shows I stayed at roughly a stone over contest shape at about 21 stone. This allowed me to do various guest spots and seminars without having to suffer the effects of a tough diet.
Giles: Understandably you’ve recently had a lay off from your training; did you not feel that maybe training would get your mind of things and help you through your tough period?
BIG H: At the time I lost some of my family I also suffered two serious injuries, one to my left shoulder and another to my left knee so my motivation was at its lowest and physically I was not very capable of doing decent workouts so I felt I needed the time off to rest.
Giles: Have you any other plans for the future aside from to do with your bodybuilding career?
BIG H: Besides from the standard, I want to better myself. For those who know me I am military minded and have a strong interest in the acquisition and restoration of old military vehicles like tanks. A lot of money’s to be made in this industry.
Giles: Interesting! On the pro circuit, tell me about some of your experiences competing abroad… were the other pros like the Americans cool to be around?
BIG H: Competing abroad as a pro is difficult and besides the obvious financial implications there is a lot of politics that govern the way things run. If you live outside the USA you are noticeably handicapped unless you really network yourself. I have found most pro’s to be nice individuals with many nice qualities about them. I have never judged them when meeting up at a show as you are too focused and not yourself when competing. On meeting them at less formal times have found most to be proper gents.
Giles: What did you think of last year’s UKBFF British?
BIG H: Giles, I found the whole event very interesting. Besides the vast improvement on the standard of physiques I found some of the judging a little inconsistent. Some classes they went for more size, other classes they went for more conditioning and symmetry.
Giles: What did you think of the heavyweight placings? Did you agree or disagree?
BIG H: I am still a little confused… if Alvin won because he had the overall blend of condition, symmetry and size why didn’t Stuart Core place second as he was very similar to Alvin in criteria? Why did Daz get second when he had an amazingly cut glass look about him? I am not going to agree or disagree with the order of placings, as I have the utmost respect for the top five heavyweights and would not want to be seen as passing judgement on their physiques. Any one of them could win the British when on form.
Giles: What are your predictions for this year’s British finals then? Who’s it going to be, do you think, to win the classes, the overall and the pro card?
BIG H: There are so many great physiques out there and they all have the same goal in mind. Alvin has made terrific improvements in four months since the British and should present a vastly improved package and is going to be the one to beat. Shaun Tavernier is just a genetic gift and if he repeats his Arnold Classic performance I think he is going to be hard to beat. If Zack (Khan) gets in shape well, hmm… that would be awesome! Then there’s Daz Ball, big, dense and shredded! With the introduction of the new super-heavyweight over 100kg class it will be interesting to see who else turns up to the battle.
Giles: Anyone who we should be looking for? Any new Alvin Small’s kicking about or Zack Khan’s on the horizon?
BIG H: Giles, honestly, I cannot think of anyone at the moment.
Giles: Name some of your current favourite British bodybuilders!
BIG H: There are so many it is hard to name them all as I like different things in different physiques. Gary Lister, he is big and tall and shares similar physique characteristics to me. I am so impressed with James Llewellin and how his physique has evolved, freaky condition.
Giles: On an international scale what did you think of the last Olympia? Who did you have winning and how did you have the placings?
BIG H: It was a very interesting battle with the right man winning. Politics did step in and gave Jay a higher place than he deserved, I had him only fourth or fifth and Dennis Wolf up in third. Maybe the X-man (Toney Freeman) a place higher too.
Giles: Who will win this year do you think?
BIG H: I have a feeling Jay will come back firing to reclaim his throne. Going to be a three-way battle between Jay, Dexter and Kai, maybe Victor but that leg injury seems to have affected his leg development a little. Who ever gets it right on the day will prevail.
Giles: Who will be the dark horse for the title? Kai Greene maybe?
BIG H: Definitely Kai Greene, he really impressed me at the Arnold Classic. Dense and very dry!
Giles: Who is our next big British hope in the IFBB pro ranks, would you say, as since Dorian and Ernie there hasn’t really been anyone to really do real damage would you think that’s fair to say?
BIG H: Yes, Giles, I do agree. This is in no way to say our pro’s are not great physiques but you do need that little extra to get noticed, plus all the networking and PR that has to be done to overcome any politics. It is tough with so many genetic freaks out there.
Giles: Do you think guys like Hunni Glanville, Troy Brown and Flex could make it to the top?
BIG H: They all have very good shapes and carry good muscle and will have successful careers as pro’s. If you compare any of them with say a Dexter, Victor or Kai you can see the differential to somebody at the top. But with more hard work anything is possible; never say never.
Giles: What’s your current take on British bodybuilding right now Harold? Is it thriving or dying and why?
BIG H: British bodybuilding is thriving due to the enthusiasm of the athletes, which can be seen by the ever improving standard. All bodybuilding needs now is that the divide between officials and athletes is closed and that athletes be given more rights! Then we will see this sport explode into new levels of growth.
Giles: Have you ever considered judging to add to your list of talents, H?
BIG H: I have judged a few open shows and must say it is a tough job, with a lot of responsibility. I prefer the coaching aspect and been hands on with developing peoples success. So with that in mind probably NO.
Giles: I see you have your gym website, www.forestgym.co.uk, can you tell us a bit about that?
BIG H: The website is my means of covering the cyberspace and keeping everyone abreast of latest news relating to the gym, me and all the athletes I help. We also have contest reports and general interest articles on many subjects like training and nutrition.
Giles: With all the names attached to you and your successes as well as yours and Karen’s, have you ever considered doing a training and nutrition DVD series?
BIG H: Now that you mention it… damned good idea, Giles! I have many interesting ideas on “clever training” techniques and all aspects of nutrition. I’m sure there is a lot that people could learn.
Giles: You seem to do plenty of guest posing and support as many shows as you can get too. Do you enjoy watching bodybuilding as well as partaking in it?
BIG H: I have a great passion for the sport and enjoy all aspects of bodybuilding. The smell of the pump up room, the buzz of posing and sometimes just chilling and enjoying somebody else’s hard work by watching them pose.
Giles: Are you still sponsored by CNP?
BIG H: Yes I am. CNP have been instrumental in my success over all these years and I must say a heartfelt thanks to Kerry Kayes for all his support and belief in me even from the early years, pre-2000. I have used their products exclusively since September 1996, when I first arrived in this country and haven’t looked back since.
Giles: Which of their products do you use and why?
BIG H: Pro-Peptide, the basis of all high protein diets is a good quality slow release protein powder. Pro Fuel, to supplement my fast metabolism with more carbohydrates. Pro-creatine E2, for a high absorption and good quality creatine with zero toxic effects. Pro-glutamine, for the various benefits like improved recovery and natural GH promotion. Pro-HMB, to help me stay catabolic hormone free. Pro-Vital, to top up on all my vitamin and mineral requirements. Pro-Slam, for a good pre-workout boost.
Giles: Do you use any other types of supplements or nutritional products, like Udo’s, Egg Nation, Vitargo, etc?
BIG H: I do supplement with another 3g vitamin C daily. I have used Udo’s oil and various other essential oils in the past. CNP have provided me with a full spectrum of supplements that I have always needed.
Giles: Let’s discuss nutrition. Off-season what sort of a diet do you follow? How much protein, carbs, fats, etc?
BIG H: Giles, to feed my fast metabolism I need 7000k/Cal to sustain myself and need to add to this to grow further. Usually a daily intake is 600g protein and 100g fats and the rest is made up from carbs, mainly of a complex nature.
Giles: What sort of diet would you put a beginner in your gym on for example that wanted to get in good shape, not just necessarily contest nick?
BIG H: This would be dependant on his first assessment and what sort of body shape and body fat level he had. Usually it would start as a 50/50 split in carbs and protein with an additional 50g of fats supplemented or otherwise. The quantity of macro nutrients would be established on how much mass the individual carried.
Giles: What main diet principles would you 1/2 hours. Keeping it consistent all the time, even weekends. Every day is a copy of the next.
BIG H: My contest diet is exactly like my off-season diet, just reduced calories to create the deficit to get leaner. By doing this there is very little negative impact on me with regards energy levels as there is no vast change in the diet.
Giles: Do you use a lot of good fats in your diet?
BIG H: I find the supplementation of good fats is essential to maintaining good health and body function. At contest time I do use more essential fats in my diet plan.
Giles: Do you believe in really low carb diets or prefer to go higher on the carbs maybe and burn off the excess with added cardio?
BIG H: If this relates to me I have never had to do a lot of cardio (only 20min after workouts from four weeks out) and have never gone lower than 300g carbs. When working with clients these criteria depend on their individual requirements, but on the whole I like to keep carbs up as this helps sustain density to the muscle and stops that flat drawn look.
Giles: Do you eat a lot of rubbish in the off-season?
BIG H: I have always eaten clean, at all times of the year. I have sometimes been accused of being boring. (Laughs). I do have a treat meal every now and then.
Giles: Describe your training style to me Harold. What kind of split do you follow? Do you train heavy?
BIG H: I train heavy and intense, never longer than one hour at a time. I train on a 2-day-on/1-day-off/2-day-on/2-day-off plan and split as follows: chest + tri’s, back + traps + calves, shoulders + bi’s, quads + hams.
Giles: Has your training changed over the years and, if so, how exactly and why?
BIG H: Over the last 15 months I have had to ease off heavy weights and split my training up into a seven day split, one body part a day, due to various injuries that are slow in healing. I have become super strict employing even more intensity principles like slow reps and peak contracting. My physique responded to this more positively than expected and I exploded into a new level of detail and development.
Giles: Who do you train with?
BIG H: Late last year I was training with the young Polish lad, Maciej, but also have been training with Paul “George” Martin and Joe Essaadi, both new up and coming competitors.
Giles: Who’s the hardest training and strongest person or people that you’ve ever trained with?
BIG H: It would have to be Troy (Brown). It was war every time we trained! Neither of us would admit we had enough and keep loading the bar and keep pushing the reps. I recall some sets going as high as 40 reps on some decent poundages. Madness!!!!
Giles: Would you say you trained really hard, H?
BIG H: I suppose that is relative. I think it was brutal, to some it was madness and some would have thought it was ok.
Giles: What is it do you think that is so appealing to you about bodybuilding?
BIG H: I think it is the fact that you wear your results and show your hard work; the pursuit of excellence and the reward of achieving your goals.
Giles: Where do you think you would be and what do you feel you would be doing right now if you’d never picked up a weight?
BIG H: I would have pursued a career in the military and taken it up the chain of command and probably be commissioned as a high-ranking officer by now.
Giles: Were you skinny as a kid, I mean, you’re tall, you’re what… 6’3”?
BIG H: Actually 6’2” or 188cm. I started out at an impressive 133lb, or 9st 7lb. Really skinny. I’ve got the pictures to prove it too.
Giles: How do you feel the sport could be improved further, both domestically and internationally?
BIG H: The athletes are motivated and always striving for improvements so physique wise that is covered. The sport would certainly improve if the athletes were given more rights and allowed to voice their concerns or ideas through some sort of representative. There is a noticeable divide between officials and athletes and this needs to be addressed if our sport is to grow.
Giles: What’s the best thing that’s ever happened to you in your life, Harold?
BIG H: That would be meeting Karen. She is my soul mate and is always so understanding and supports me in whatever I do. We have been together 17 years and have never looked back.
Giles: If someone within British bodybuilding were to describe you, how do you think they would describe you?
BIG H: Not sure… “That’s H, he’s a great fellow, always helping people”.
Giles: Well, Harold, believe or not, I could still ask you another hundred questions but we’ll save them for another interview in the near future. On behalf of the readers of BodyFitness I wish you all the best and nothing but success and happiness for the future mate! Thank you for your time.
BIG H: No, thank you Giles. I appreciate your time to do the interview, and thanks to all your readers too and all the people who have supported me over the years.