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Inside
JANUARY 2016 VOLUME 335
FEATURES 8 GUEST EDITOR’S LETTER Dwayne Johnson oversaw many aspects of this issue. Here, he sounds off on what M&F means to him. 48 SCHOOL OF THE ROCK He has a story to tell, and with each chapter of that story, a valuable lesson to share. 60 MAN OF THE CENTURY Why this month’s cover guy is the man to carry the torch of fitness into the future. 62 12 WEEK CHALLENGE Strip fat and pack on muscle with our simple food plan. 70 TIME UNDER TENSION TRAINING You don’t have to go superheavy to pack on mass. 78 SUPPS FOR FITNESS Maximise results with the right supplements. 84 75 YEARS, 75 TIPS For 75 years, we’ve helped put M&F readers ahead of the curve. Here’s the best advice we’ve ever shared. 95 GRAPPLING FOR SUCCESS We profile UFC fighting champ Kyle Noke. 98 RESULTSFOCUSED How to choose a credible personal trainer. 104 STRAIGHT UP: DELTS This routine will get your delts growing again.
IN EVERY ISSUE 10 HOT LIST 12 EDGE 22 TRAIN 34 EAT 108 SUPPS ON THE COVER
Dwayne Johnson Photograph by Per Bernal
HIGH OCTANE
“After a really long day and being pretty tired I had a double dose of High Octane before I went to the gym at 7pm. I had so much energy I got kicked out at 10:30pm when the gym closed. 3.5 hours and I could have kept training. WOW, this stuff works.” I.V “I play basketball and High Octane has taken my game to a new level. Just when I think I should be getting tired is when it really kicks in. Unending stamina, strength and mental clarity like I have never experienced, with no come down. Unbelievable.” S.P “I took your recommended dose of High Octane before a long distance cycle race that I usually just barely nish. This time I nished 3rd in my age group and I wasn’t even tired when it was over. I’m 65 years old. Thanks a lot Eden Healthfoods.” T.M
GUEST EDITOR’S LETTER
Full circle
N A I L A R T S U A
Executive Editor Arnold Schwarzenegger
During the lowest point of my life, this magazine was my rock.
Editor in Chief Shawn Perine EVP/Group Publishing Director Chris Scardino Managing Editor Brian Good Group Training Director Sean Hyson
BY DWAYNE JOHNSON, GUEST EDITOR how I was evicted from my home when I was 14. How my family was paying rent week to week and couldn’t keep up with the bills. How we cried, how we were out on the street, how I fell in with a bad crowd – a theft ring – and how I wound up in jail because of it. But my parents and I eventually found our feet. I found college football, WWE and finally, show business. The rest is history. What many people don’t know is that through all those really crappy times, Muscle & Fitness was one of the few things I could turn to for inspiration. It didn’t just teach me how to lift and eat to build a better body. In many ways, it taught me about manhood itself. It taught me about hard work and where it can get you. The men who appeared so frequently on the cover – Arnold Schwarzenegger, Franco Columbu, Sylvester Stallone – were men of action. They built their bodies, and their lives, on the bedrock of hard work. Conversely, it seemed to me that other magazines chose to extol celebrity and s tyle as man’s crowning achievements. I’m not putting the other magazines down. Wherever you find inspiration, use it. But to me, Muscle & Fitness was the one magazine for which charisma alone couldn’t buy you a cover. You had to be built – and to do that, you had to be willing to bust your ass for years on end. In those pag es – and through the example of the men the magazine featured – I started to see a way through my troubles. I wasn’t in control of any of the circumstances that surrounded me, but I was in control of my body. M&F taught me how to take control and in many ways planted the seeds for a lot of my f ture successes. To come full circle and be a part of this magazine and help pay that positive message forward is an absolute honour. Thank you to editor-in-chief Shawn Perine and the whole M&F family for having me on the cover for a seventh time. Let’s keep paying it forward.
Group Creative Director Andy Turnbull Senior Editor Joe Wuebben
I’VE OFTEN TOLD THE STORY of
PUBLISHER Ian Brooks
EDITORIAL Editor Gary Phillips ;
[email protected] Chief Sub Editor Alison Turner
ART Art Director Lee McLachlan
SUBSCRIPTIONS SubscriptionsManager Julie Hughes (02) 9439 1955;
[email protected]
ADVERTISING Advertising Representative Sonja Halstead
[email protected]; 0411 515 871
ADVISORY BOARD Rich Froning The reigning and four-time CrossFit Games champ Greg Glassman Co-founder of CrossFit, the world’s fastest growing fitness movement Jim Manion Chairman of the IFBB pro league and president of the US National Physique Committee Nick Mitchell One of Britain’s leading personal trainers and owner of upfitness.com Mike O’Hearn Former TV Gladiator who has titles in bodybuilding, powerlifting and judo David Sandler One of the world’s leading strength and conditioning coaches Tim Ziegenfuss Sports nutrition and exercise scientist who is chief executiove of the Center for Apllied Health Sciences
PARAGON MEDIA PTY LIMITED ABN 49 097 087 860 Level 2, 174 Willoughby Road, Crows Nest, NSW 2065 PO Box 81, St Leonards, NSW 1590 Tel: (02) 9439 1955 Fax: (02) 9439 1977 www.muscle-fitness.com.au Muscle& Fitness is published 12 times a year. Printed by Offset Alpine. Australian distribution by Network Services. Tel: 1300 131 169. New Zealand distribution by Gordon & Gotch Tel: 02 9625 3000. Copyright © 2015 Paragon Media Pty Limited and Weider Publications, LLC. Muscle & Fitness is published under licence from Weider Publications, LLC. All rights reserved. Reprinted with permission. No part of this publication may be reproduced, translated or converted into machine-readable form or language without the written consent of the publisher. Muscle & Fitness is a trademark of Weider Publications, LLC and is used under licence from Weider Publications, LLC and may not be used or rep produced without permission from Weider Publications, LLC. Articles express the opinions of the authors and are not necessarily those of the Publisher, Editor or Paragon Media Pty Limited.
WEIDER PUBLICATIONS, LLC A SUBSIDIARY OF AMERICAN MEDIA, INC.
Chairman, President & Chief Executive Officer David Pecker Executive Vice President/Chief Marketing Officer Kevin Hyson Executive Vice President, Consumer Marketing David W. Leckey Executive Vice President/Chief Financial Officer, Treasurer Chris Polimeni E President/CEO, Distribution Services Inc John D. Swider Executive Vice President/Chief Digital Officer Joseph M. Bilman Executive Vice President, Digital Media Operations/CIO David Thompson General Manager, AMI International & Syndication Laurence A. Bornstein Director, International Licensing Branding Marianna Gapanovich Director, Rights & Permissions Fiona Maynard Syndication Manager Maribel Dato Production Assistant Paul Miller
Sincerely,
Founding Chairman Joe Weider (1919-2013) Founding IFBB Chairman Ben Weider (1923-2008)
Dwayne Johnson Environment ISO 14001 PEFC/xx-xx-xx
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PLAY
RAINBOW SIX SIEGE The Rainbow Six series elevates the process of breaching a terrorist stronghold to a high art . Forget running in like Rambo; you’ll have to perfectly plan every aspect of your mission to survive. X bo x, P S4 , P C, D ec . 1
WHAT YOU NEE D TO KN
MONT H
TRAIN
MINUTES OR MORE A recent study in the journal Circulation showed that 30 minutes a day of exercise may not be enough to keep your heart healthy; you may need to triple o r quadruple that amount of time to substantially reduce your risk of heart failure.
WATCH
STAR WARS EPISODE VII If you get within two blocks of any movie theatre on Dec. 17, you may hear a high-pitched squeal that’ll send shivers down your spine. This is the world’s largest collective nerd-gasm as The Force Awakens arrives with real sets, real props and characters you actually care about. Can it pull the greatest Jedi mind trick of all and wipe the prequel trilogy from our memories? Let’s hope so! 10
MUSCLE & FITNESS
JANUARY 2016
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NEWS
IEWS SP RT
“It’s the will to survive.” A terminal cancer diagnosis couldn’t keep MATT KLUTKA out of the gym. Every day he’s training his arse off– and with every rep, defying the odds. BY MATT TUTHILL PHOTOGRAPHS BY CHRISTOPHER NOLAN
IF YOU HAD ONLY A FEW weeks to live, how would you spend your time? Most guys answer it the same way: go out with a bang. Forget training and eating clean. Matt Klutka isn’t most guys. He’s facing that very question now, and not as a hypothetical. In August of this year, doctors gave Klutka just a few weeks to live. Since December 2013, Klutka has been battling a rare form of cancer that began in a vein near his heart and spread to his liver and lungs. Multiple surgeries have weakened him. Chemotherapy has 12
MUSCLE & FITNESS
made him sick. And despite some success in his treatments, cancer has come back each time. Nevertheless, nearly every day, the 36-year-old is training, either in his basement gym or the local place near home. If old habits die hard, Klutka gives new meaning to the adage. Even as chemo sent him running to the toilet to puke, you couldn’t keep him from the weights. “It’s the will to survive,” Klutka says when asked why he’s still training. “To be here for my son. Eating clean and working out – the only thing it can do is prolong my life.”
JANUARY 2016
The trouble started about two years ago. Though Klutka ran half marathons regularly, he noticed that his work capacity had suddenly diminished. His runs started to feel harder, and short distances began to tax him. When his legs began to swell, he thought it might be a complication from old back injuries he suffered while playing high school football. The issue came to a head one day when he could push his
INSPIRATION thumb nearly an inch into his shin. “That’s how bad the swelling was,” Klutka says. “A co-worker told me, ‘That usually means only one of two things – heart failure or kidney failure.’” Klutka was rushed to the hospital where doctors found heavy blood clotting and a large mass that had taken root in his inferior vena cava, the largest vein in the body that brings blood back to the heart from the lower extremities. Doctors initially believed it was a clot, but a second opinion found that it was cancerous. Klutka immediately underwent aggressive chemotherapy in the hopes of shrinking the mass enough to remove it surgical procedure that carried a survival rate of only 30-50 per cent. After a week of constant headaches and vomiting from chemo, he made a decision: if he was going to survive surgery, he needed to be in the shape of his life. He took himself off bed rest and went down to the basement with one of his friends. They devised circuits of 10-15 reps on exercises with two minutes of jumping rope between. On chest day he’d bench, then do dumbbell flyes, ring push-ups and incline dumbbell presses. Klutka would often get sick in the middle of a routine, run to the toilet to vomit, then return to finish his set. But rather than lose weight, he built up from 86kg to 93kg in three months. The surgery in March 2014 was successful. Besides removing the mass, doctors also took his right kidney (which had died due to lack of blood), part of his intestine and scraped his aorta and pancreas. But complications ensued. His body began leaking lymphatic fluid. Doctors put in a port in the side of his abdomen to drain fluid – and kept it there for two months. His long slog continued: a surgery for his back issues followed, and he caught an infection that paralysed him for two months. More surgeries were required to fix the damage. By the time he was back on his feet
EDGE
NEVER STOP FIGHTING Klutka trained through chemotherapy, vomiting between sets.
and training again in August of 2014, a scan revealed spots on his liver and lungs. It meant more chemo and another surgery in November. By January of 2015, the spots were back yet again. This time, Klutka was offered an trial of a new drug. “They call it immunotherapy,” he says. “It teaches your immune system to fight the cancer cells. It had worked for others. It didn’t for me.” Moreover, the drugs destroyed his thyroid, the clots came back and new cancer formed in a vein close to his heart. When doctors discovered the new mass this past August, they told Klutka he had just a few weeks to live. “It’s very overwhelming,” Klutka says. “The first thing I thought about was my family – my parents, my son, my girlfriend – how much I’m going to miss them. You think, ‘How could this be happening?’ I’ve worked so hard this whole time, how could it be getting worse? Then you come back down to earth. You just get back into your regular routine and have a will to live. I’m still eating clean. I keep going with my workouts – even on days I don’t want to. I push myself to
“I’VE BEEN BLESSED WITH A LOT OF AMAZING THINGS IN LIFE… THERE’S NO REASON TO FEEL BAD FOR ME.”
get up and do it. I feel good right now. I have pain in my chest – it’s hard to breathe when I do cardio because I have tumors and clots in my lungs. “But how much do the doctors really know? They can’t cure it, so how can they tell me I have only weeks to live?” Amazingly, Klutka insists that the whole situation is a blessing. “For me, it’s put a lot of things in perspective,” he says. “The things I used to worry about, I know they’re meaningless. I wanted to make all this money and buy all these things. And now I realise all the most important things are right in front of me: my son, my mum, my dad, my girlfriend, my friends. Time is the most precious currency we have. You never know when yours is up. You have to take advantage of every moment because that can be taken away in an instant.” Klutka is continuing to defy the odds and has been able to maintain a level of strength in the gym that’s uncommon to most men, never mind cancer patients – just four months ago he hit 21 reps of a 102kg bench, and benched 142kg for three reps. “Training takes me to a place where I’m at peace. I can gather my thoughts,” Klutka says. “I reflect on things while I’m working out. It helps me work through everything. It’s a stress reliever. And it helps me feel like I’m still working toward surviving. I’ve never given up on anything, and I’m not going to start now.”
JANUARY 2016
MUSCLE & FITNESS
13
EDGE
ASK M&F
CLAP IT UP
Clap push-ups build explosive power – needed for all athletes – whereas standard push-ups build strength
Burning questions We answer the fitness queries that are keeping you up at night
“I’m on the road a lot for work, leaving me with limited access to equipment. What’s a simple circuit I could do anywhere?” – JAKE L 14
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JANUARY 2016
A:
YOU DON’T NEED
a row of machines or a rack of weights to get in a good workout. Your body weight can provide all the resistance you need to build strength and sculpt muscle. Try this quick workout from Eric Von Frohlich, owner of EVF Performance and co-owner of Row House in New York City. It’s designe d to target all your major muscle groups while also boosting your heart rate in just 15 minutes.
ASK M&F
Q
“Are there any
: benefits to
weight training on an empty stomach?” – MATT C
It may sound like the
A: equivalent of sending you into a NASCAR race with an empty tank, but training fasted is both safe for your muscles and advantageous for fat loss. In fact, a 2009 study in the European Journal of Applied Physiology even reported that training on an empty stomach boosted the body’s response to a post-workout shake, potentially signalling more muscle growth. The only danger to training fasted is if the fasting period extends beyond 22 hours – an extreme case that risks muscle – u you e gym e o eakfast, you’ll be fine. And n’t worry about having enough energy for the session. As long as you ate a carb-rich dinner the t before, you’ll have the serves to train .
THE 15-MI
E
DO-IT-A WORKO
WHER
Perform as a circuit minutes are up. Rec
Q
– JACK M
“You can almost always find
A: something that will allow
you to maintain your fitness level,” says personal trainer Michael Conlon. If you have access to a pool, swimming or deep-water jogging offers cardio that’s friendly on joints. Low-impact options like an elliptical or stationary bike are also solid. If running is your preference but you can’t handle the impact right now, check out the anti-gravity treadmill that’s co ng ncreas n g y popu a r a ysical therapy centres. Th ce impact by 20-80 percent.
repeat until 15 d your total rounds.
ulder width y as you can.
SIT-UP REPS: 15 Move through the ull ra of motion. DUSTIN SNIPES
“I have a
: nagging
lower-body injury that’s screwing up my cardio. What can I do?”
CLAP PUSHREPS: 5 Perform a push- p e xp lo si ve l s o y ou c an c la p et SQUAT REPS: 10 S ta nd w it h f ee t s a nd s qu at a s d ee
EDGE
UARY 2016
EDGE ASK
THE DOCTOR
ABOUT THE DOCTOR John Gallucci Jr is a physical therapist and athletic trainer, and is an expert in injury prevention, rehabilitation, sports medicine and athletic conditioning.
KNOW THE PROBLEM Neck pain is most often caused by poor posture, stress or overly rigorous exercise.
Pain in the neck Neck pain doesn’t have to ruin your day. Just a few exercises can have you feeling better. BY JOHN GALLUCCI
by injury to any of the structures in the neck: the muscles, nerves, vertebrae and the discs in between the vertebrae. Many people describe it as having a “stiff neck”. If neck pain involves nerves, you may feel numbness, tingling, or weakness in your arm, hand or elsewhere. M U SC L E & F I TN E S S
PROTECT YOUR NECK Do three rounds of thefollowing three exercises. In each round, do three reps in each direction described. Hold an isometric contraction in each position for five seconds.
CERVICAL ROTATION Turn your head slowly side to side.
NECK PAIN CAN BE CAUSED
16
THE FIX
Muscle strains or tension often lead to neck pain. A strain can be caused by anything from slouching at your computer to heavy deadlifts or shrugs. Typically, it can be remedied with exercise (see box at right), cold packs or by fixing your desk ergonomics so that you sit upright and always look straight ahead.
J A NU AR Y 2 0 16
CERVICAL FLEXION In a slow motion, bend your head forward and return it to rest.
RETRACTION / PROTRACTION Move your shoulders all the way forward and back. DAVID YELLEN
DISTRIBUTED BY
USE PRODUCT IN CONJUNCTION WITH A SENSIBLE TRAINING AND NUTRITION PROGRAM!
WWW.FLUSHFITNESS.COM.AU
EDGE
HER FIT
Strong is the new sexy Personal trainer, nutrition and health coach and IsoWhey Sports athlete ALEXA TOWERSEY finds some time between workouts to talk to us. SHE STARTED WEIGHT TRAINING “on a mission for muscles” after being teased as a kid for being too skinny – her nickname was Alexa Anorexia! So training, and the weights room, became her sanctuary. Now it’s her profession. What’s it like to be a PT? If I had to describe being a trainer in one word, it would be empowering. For me as a trainer, there is nothing more rewarding than seeing a woman gain strength and self-confidence in the weights room, and then watching how this changes their attitude towards the rest of their life.
In Hong Kong where I was the senior strength and conditioning coach at an MMA gym, I was renowned for being hardcore (voted in the top 5 toughest trainers in Asia) and I trained predominantly males who just wanted to get their asses kicked. However, in Australia, I train primarily females. Being a bit of a tomboy, it’s not a space I saw myself in, but if I’m honest, I love it. I’m a firm believer that women should support and uplift each other, and I’m so incredibly blessed that I’m in a position to do that both physically and mentally. Why do you think having a trainer makes such a difference? In terms of training the individual, it’s all about “training for an objective”. Whether you’re training to put on lean muscle, lose body fat, run a marathon or address an injury, if you don’t have an objective it’s impossible to put together a plan of attack. And if you don’t know what you want to achieve then how do you measure your success? Working with a trainer offers you additional support to enable you to reach your goals. They’ll work with you to develop a plan that’ll work for you and also be there throughout the journey to encourage and push you. What does a nutrition and health coach do? The importance of lifestyle choices is under-estimated. Stress management, exposure to toxins, sleep and recovery are all vital components
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of a bigger picture. In my role as a nutrition and lifestyle coach, I help my clients identify and become aware of any limiting factors, outside of their training, that could be preventing them from reaching their goals. I find a lifestyle diary a really useful tool. Recording what you eat, when you eat it, when you go to bed, if you wake up at night, how often you train, when you recover and even when you go to the bathroom, provides some really useful information. It also allows us to build a plan of attack to address the limiting factors. I usually give my clients one piece of homework or one thing to change each week. This makes the change less overwhelming, making it easier for a new lifestyle to be created and sustained. How often do you work out? What do you generally do? My training has completely changed from when I was younger. I used to do predominantly high-volume and high-intensity training, and my body responded really well. These days, I stay leaner by focusing more on stress management. Training every day is a necessity for me, not so much physically, but because psychologically it makes me feel good. I embrace the philosophy that recovery is just as important as training, so I try and balance my “yang” workouts (weights, plyometrics, HIIT) with my “yin” practices (yoga, foam rolling, infrared sauna, Pilates, Epson salts baths, power walking).
FOLLOW ALEXA on Instagram: @actionalexa and find her on the web at alexatowersey.com
Favourite and least favourite exercise? I’m all about creating curves and building a booty, and I still to this day, love the feeling of empowerment I get from lifting weights. Every day is legs day for me, and there’s always a hip thrust and hamstring curl variation in there somewhere! Outside of the weights room, I’m also a fan of hot yoga and boxing. Hot yoga is a fantastic complement to weight training, especially for women. The hot room encourages an increased range of motion which translates into better range in your weight training, the heat enhances
detoxification processes and the twisting movements improve digestion and lymphatic drainage. My least favourite exercises are usually the ones I’m not good at. We all have a tendency to go into the gym and train our strengths and avoid our weaknesses, when it really should be the opposite way around. There is only one exercise I hate and that’s swimming – my Dad told me once that Jaws ruined my life! Anything exciting coming up for you? I’m currently working on building my brand Creating Curves, and I have just launched my weights-based
program to the media in Hong Kong. That’s exciting as I haven’t been back to my old stomping ground since I left two years ago. I love teaching and educating women, so my aim is to roll out my program and practical techniquebased workshops throughout Australia and then internationally next year. I think with all the strong female role models coming to the forefront of the fitness industry, it’s an exciting place to be – finally fit is in and strong is most definitely sexy. My first full retreat looks like it will be held in Sri Lanka next July as well, so watch this space!
JANUARY 2016
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19
EDGE EXTREME
FITNESS
Tri-force Professional triathlete PEDRO GOMES knows that sometimes less is more. BY MARK BARROSO FOR PRO TRIATHLETE Pedro
Gomes, more training doesn’t mean better results. The two-time Ironman champion finds that harder training sessions followed by adequate recovery yields more speed. “Keeping a balance between weeks of 30 hours of hard training and weeks with 15 hours of easier sessions will make you faster,” says Gomes. “In the off-season, it’s 15 hours biking, seven hours swimming, and the rest running.” Aside from sport-specific training, Gomes, 32, does squats, planks and floor exercises for core strength and to prevent injury. The most intense training sessions
mimic the storied Ironman World Championship race in Kona, Hawaii. “An island is nothing more than an eight-hour training day,” says Gomes. “In training, I’ll do an hour swim at race pace, five to seven hours biking with 30-minute race pace blocks, then I run.”
To help recover from a race, which can take a few days, Gomes says nutrition is key, and he uses Compressport full-leg sleeves to help improve blood flow to his overworked muscles. In 2016, Gomes looks to improve his performance at Kona – where over 2000 of the top 50 triathletes in the world get a slot. “Professional triathletes want to win at Kona, and that’s my goal. It’s our Olympic Games.”
GOMES’ TOP 3 IRONMAN TIPS Thinking about doing an Ironman? Gomes says to start here.
BUDDY UP Find someone who has done a triathlon and follow them every step from registration to finish. A lot of things can help you finish faster.
JOIN A GROUP Find a group of triathletes in your town and train with them. Add a good cause to your challenge and train with Can Too (cantoo.org.au). F I N I S H E R P I X
FUEL RIGHT For long triathlons, find a nutrition plan that works for you. Race-day nutrition takes you a long way.
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GYM BAG
EDGE
What you want The latest and greatest stuff to keep you looking and feeling awesome.
GARMIN INDEX SMART SCALE
HENTY TUBE BACKPACK
In addition to weight, this scale measures body mass index, body fat percentage, water percentage, muscle mass and bone mass. Designed for multiple users, this scale has an easy-to-use interface and automatically uploads measurements over wifi to Garmin Connect.
The ultimate sports bag for the active man. The main compartment has sealed seams to act like a dry bag and the second compartment allows you to transport your clean clothes separate from wet or dirty gear or shoes. There’s also a weather-proof pocket and a handy hydration bladder.
garmin.com.au
henty.cc
POWERTUBE PRO FLEXIBAND
This is specially designed to i mprove upper and lower body flexibility while ensuring controlled and safe movement. Perfect for safely reaching flexibility goals. FlexiBands are available according to height in small (pink), medium (orange) and large (green). powertubepro. com.au
RENU 28
If your skincare entails letting the shampoo suds run over your face, you’ll be glad to know that applying RENU 28 after your shower is just as easy, and what you get in return – v ibrant, younger-looking skin – makes it worth the effort. Clinically proven to reduce wrinkles, improve skin texture, and increase elasticity and moisture. aseaglobal.com JANUARY 2016
POWERTUBE PRO TRACK BALL
A handy and compact item that massages every part of the body, ideal for relieving muscle tension and neck and back pain after a long and tiring flight. Also comes with an exercise book that includes over 40 exercises. Designed to improve flexibility. powertubepro. com.au
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BUILD MUSCLE, BURN FAT, PERFORM BETTER
appeal After a top four finish at the 2015 Mr Olympia Men’s Physique Showdown, IFBB physique pro RYAN TERRY is training to get bigger and leaner than ever. Find out how the 2010 Mister International is getting jacked fast. BY MARK BARROSO
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PHYSIQUE
TRAIN
IFBB PHYSIQUE PRO Ryan Terry is in the business of fitness, and his stock is soaring fast. In 2016, the aesthetic Briton – and owner of RT Pro Wear – hopes to get invited to the Arnold Classic Men’s Physique, defend his Pittsburgh Pro title and compete at the New York Pro. For Terry, intense training is a habit. “I’ve had a passion for training since I was 14,” Terry says. “When I was younger, I did gymnastics, swimming and soccer. I had a good response when I did more weight training.” In the past five years, Terry has put on about 11-12kg, and his off-season training is still geared toward size. “I do two weeks of heavy weight, low reps with long rest periods; then two weeks of slightly more reps, less rest, plus dropsets/supersets; one week of 15 to 18 reps with no rest; then I start back at Week 1,” Terry says. “You’re trying to shock the body every week.” To stay lean the former plumber by trade does steady-state fasted cardio in the morning six times a week. “Staying lean year-round is a necessity,” Terry says. “You get about a week’s notice for photo shoots, and that’s my main source of income. I’m never more than about nine to 10 pounds (4-5kg) off my stage weight.”
TWO-TIME CHAMP Terry’s accolades include the 2013 European Arnold Classic Championship and a British National Championship.
TERRY’S ARMS AND ABS
WORKOUT EXERCISE
SETS
REPS
Triceps dip*
4
8
Single-arm triceps cable pushdown
3
10-12**
Skull crusher
3
10-12
EZ-bar curl
3
8-10
Single-arm DB curl
4
8-10**
DB hammer curl
3
8-10
Sit-up
4
50
Oblique twist
3
20**
Plank
3
Failure
Weighted crunch
3
12-15
* Start with body weight and pyramid up. one dropset on the last set to failure. ** Each side.
CHRISTOPHER BAILEY
TERRY’S TOP 3 ABS TRAINING TIPS Follow these pro tips to carve a ripped core like the one that Terry is famous for.
RAISE YOUR LEGS I start my abs workouts with the hanging leg raise, which helps achieve the “V”. It’s my favourite abs exercise.
DON’T GO HEAVY Don’t use heavy weight with oblique moves; you’ll thicken the waist. Use high reps and light weight.
JANUARY 2016
SHAKE THINGS UP Vary your workouts so you hit upper, lower, obliques, transverse abdominis and the entire core.
MUSCLE & FITNESS
23
TRAIN
BODY WEIGHT
Hang time Try this non-stop circuit designed to tighten up your whole body. WHAT IT IS A four-station bodyweight circuit designed by celebrity trainer Andy McDermott. You start with two stabilised exercises performed under control: hanging leg raises and walking lunges, then finish with a pair of explosive moves: clapping push-ups and squat jumps. Try to set a manageable pace.
WHY IT WORKS The stabilised exercises serve as active recovery from the explosive work. Since you’re using a different leg-raise variation on each set, you’ll hit your abs and obliques from a variety of angles. This is total-body HIIT that will have the sweat pouring off you – and leave your entire core sore the next day.
THE HANG TIME
WORKOUT DIRECTIONS: set
a timer for 10 minutes and do the following circuit non-stop. E XE RC ISE
RE P S
Hanging leg raise* Walking lunge
10 10 each leg
Clapping push-up
5-10**
Squat jump
30 sec
*
Do straight raises the first set, followed by oblique raises (shown) for each side. **Start with 10. Work down as you fatigue. ANDY MCDERMOTT is a fitness coach in
QUICK TIP “The goal isn’t speed, it’s control,” McDermott says. “If you swing your legs, you remove core activation from the equation.”
Hollywood. For free training advice, follow him on Facebook: AndyMcDermottFitness, Instagram: @andymcdermottfitness and Twitter: @andymcd23
24
MUSCLE & FITNESS
J A NU A R Y 2 0 1 6
I A N S PA N IE R
RATE MY WORKOUT
TRAIN
QUICK TIP More rear-delt and upper-back work will help to balance out the muscles in your shoulders.
Press protection John C. sent us his delt workout and said he suffers from shoulder pain. Here’s how we helped him work around it. BY SEAN HYSON
OUR ADVICE
JOHN’S
OLD WORKOUT EXERCISE
SETS
REPS
Dumbbell overhead press
3
10
Front raise
3
12
Lateral raise
3
12
Rear-lateral raise
3
12
M& F RATING:
C
DUSTIN SNIPES
An aching shoulder often means impingement. This is usually aggravated with overhead pressing, but pressing on an angle can take tension off the joints. Wedge a bar into a corner and press one end of it on a 45-degree angle (like you’re throwing a lever) – this is called a landmine press. You should also prioritise pulling in your back workouts and do more rear-delt work, as that will help correct the muscle imbalance that set up the injury.
JOHN’S
NEW WORKOUT EXERCISE
SETS
REPS
Landmine press
4
12-15
Rear-delt raise
4
20
Lateral raise
3
15
Front raise
3
15
J A N U A R Y 2 0 16
M U SC L E & F I TN E SS
25
TRAIN
INSTANT MUSCLE HOW TO DO IT
HINGED LATERAL RAISE
H OL D A DUMBBELL in each hand with arms hanging at your sides. Keeping your lower back in its natural arch, bend your hips back until your shoulders a re j us t i n f ro nt o f them. This puts you in position for your side delts to work optimally as you raise your arms.
DID YOU KNOW? You can also perform lateral raises with a cable to get more resistance at the bottom end of the range of motion.
RAISE THE WEIGHTS straight out to your sides – but no higher than 90 degrees – with your palms facing down. Keep a slight bend in your elbows. Lower the weights under control. Don’t swing your reps up.
QUICK TIP
Pain-free shoulders Performing the lateral raise with a slight bend in your hips hits the delts without wearing down the shoulder joints. BY SEAN HYSON 26
M U S C L E & F I TN E S S
J A NU A R Y 2 0 1 6
Many lifters make a pouring motion while raising the weights, turning their pinkies up, to activate the side delt bet ter. But this can cause shoulder impingement over time. By bending the torso forward a bit, you get more direct tension on the delt without having to twist the wrist, thereby sparing the shoulder joints and building muscle safely. EDGAR ARTIGA
G R O O M I N G B Y
C H R I S T I E
C A I O L A ; S H O T O N
L O C A T I O N A T
M A T R I X
F I T N E S S , A S T O R I A , N Y
GET MORE training tips and diet advice by following Sean on Twitter: @seanhyson
ABS AND CORE
Lay back, six-pack There may be no better exercise for making your abs pop than the decline sit-up, which trains all your deep core muscles and the sixpack muscle – so it really pops. BY SEAN HYSON
TRAIN
HOW TO DO IT
DECLINE WEIGHTED SIT-UP ANGLE A BENCH downwards. Hook your feet under the pad and hold a weight plate on your chest.
EXHALE AND CURL your body up off the bench until your elbows touch your thighs. Slowly return to the start.
DIDYOU KNOW? The decline sit-up works not only the abs but also the hips, making you a better runner and stronger squatter. The extra weight forces maximum recruitment of the rectus abdominis, promoting growth of the six-pack muscle so it can show even under your shirt.
QUICK TIP Start with a shallow angle to get used to the exercise and make it steeper over time.
G R O O M I N G B Y
C H R I S T I E
C A I O L A ; S H O T O N
L O C A T I O N A T
M A T R I X
F I T N E S S , A S T O R I A , N Y
EDGAR ARTIGA
JANUARY 2016
MUSCLE & FITNESS
27
TRAIN
EXPERT ADVICE
CHECK YOUR EGO
“I’ve learned that to be a good trainer you don’t have to kill people in the gym.”
Power to the lif�er Personal trainer SHANE ADJIBADE’s body talks to him. If you’re listening, so does yours. AS TOLD TO ZACK ZEIGLER PHOTOGRAPHS BY ERICA SCHULTZ
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MUSCLE & FITNESS
I WOULD NEVER discourage anyone from doing any form of physical activity. But to get results that stick, it doesn’t get any better than compound exercises.
JANUARY 2016
Before you decide to work with a personal trainer, ask him or her to explain his or her fitness philosophy to see if it’s in alignment with your own. At one time I wanted to be known as the toughest trainer around. But to be a good trainer, you don’t have to kill people in the gym. “Strength training empowers you.” An 83-yearold woman said that to me, and she was on point. I started working out strictly for the ladies. But as years went by it became about health. Later, after I began training elderly clients,
XXXXXX
TRAIN
it became about affecting other people and promoting positive change. Now it’s about trying to feel as young as possible. Don’t be afraid to use the body; it’s under our command and will obey what we direct it to do. One guy works out, and the other one doesn’t, but both of them have the same shoulder injury. The guy who doesn’t work out – his body is telling him to be more active. The one who does – it’s telling him to relax because he’s doing too much. Can you name an exercise that stimulates metabolism, growth hormone and testosterone? Yoga doesn’t do all those things. Running doesn’t do everything. Strength training is the only one. Achieving your fitness goals will take however long it’s going to take. I can work with whatever you bring me. You want to train once a week? I’ll make you a program that’ll produce results in two to three years. Twice a week? It might take a year. Five times per week? Three to six months. Do you want to have fun, or do you want to work out? I don’t deprive myself of what my body wants. Fighting that urge only makes things worse. So I have my moments with ice cream. I feed that desire and quench that thirst – just not all the time. Some trainers will give you a workout filled with exercises they would never do. I practise what I preach. I’d never tell you to do an exercise that I’m incapable of doing. My goal as a trainer is to train your body to be your most trusted personal trainer.
Squatting barefoot works the muscles in my feet, which helps with balance. I have trained barefoot for the past 2½ years. For me, it’s the best way to train. Powerlifting taught me to be more connected to my body. JANUARY 2016
MUSCLE & FITNESS
29
TRAIN RATE
MY WORKOUT
QUICK TIP If your knees hurt, work your hamstrings more. Muscle imbalances can cause knee pain.
Work around it Carl sent us his leg workout and said his knees hurt. Here’s how we helped him out. BY SEAN HYSON OUR ADVICE
CARL’S
OLD WORKOUT EXERCISE
SETS
REPS
Squat
3
10
Lunge
4
8
Leg extension
3
12
Leg curl
3
15
M& F RATING: C-
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MUSCLE & FITNESS
Switch to box squats. They force you to sit back more (onto the box), developing good squatting mechanics and putting the stress of the movement on your hips – where it should be – rather than on your knees. Instead of lunges, do reverse lunges, where you step backwards to lower yourself. This helps keep your front shin vertical when lunging, preventing knee strain.
J A N U A R Y 2 0 16
PAINLESS LEG TRAINING
NEW WORKOUT EXERCISE
SETS
REPS
Box squat
3
10
Reverse lunge
4
12
Romanian deadlift
3
15
Leg curl
3
15
ART BREWER
BODYBUILDING
GET MORE advice from
TRAIN
Hany at hanyrambod.com
DID YOU KNOW?
Fill your frame
Rambod (left) trained both Jay Cutler and Phil Heath, meaning his clients have a combined seven Mr Olympia wins.
Pro tips from Mr Olympia’s trainer on how to get the body you want. BY HANY RAMBOD A BODYBUILDER’S PHYSIQUE has traditionally been described as an X, complete with wide shoulders, a small waist and big legs. The term V-taper has evolved to describe
men’s physique, a look focused on upper-body training. With the launch of the classic physique division in 2016, a new frame has been introduced to the mix. I’ll call body-
building “Bold X”, classic physique “X” and men’s physique “V”. Follow these pro tips to maximise your frame (shoulders, back, waist and legs) or build up into a bigger one.
TRAINING GUIDELINES BY DIVISION BODY PARTS
SHOULDERS All gr oups will perform presses and variations of lateral raises.
BACK Backs are trained for both width and thickness for each group.
ARMS Exercises are barbell curls, preacher curls, pushdowns and skull crushers.
LEGS Train your calves. In a close contest, that could be the tiebreaker.
ABS A well-d eveloped mid-section establishes the rest of the physique.
P AV E L Y T H JA L L
V
X
BOLD X
(MEN’S PHYSIQUE)
(CLASSIC PHYSIQUE)
(BODYBUILDING)
Rep range is 10–15. Achieve a combination of shape, roundness and separation.
Rep range is 8–10. Achieve a combination of size and definition.
Rep range is 6–8. Go super-heavy for size.
Rep range is 10–15. Focus on upper back (straight-arm pulldown, pull-up, pulldown).
Rep range is 8–10. Focus on upper- and lower-lat fullness (reverse-grip row, straightarm pulldown).
Rep range is 6–8. Focus on thickness and width (deadlift, dumbbell row, barbell row).
Rep range is 10–15. Shoulders should be balanced with your arms. Use high reps/light weight.
Rep range is 8–10. Also balanced, but more size for both shoulders and arms.
Rep range is 6–8. For proportionate shoulder-to-arm size, you’re looking at more than 20 inches (50cm).
Rep range is 10–15. I have guys train legs once a week (squat, lunge, standing calf raise).
Rep range is 8–10. Lunges and squats, but not so heavy that they compress the torso.
Rep range is 6–8. Go heavy on all exercises (squat, leg press, hack squat, calf raise).
Rep range is 50. The waist is going to be the smallest of all the divisions. Body weight only.
Rep range is 20–24. Ideal is 30- to 31-inch (76-78cm) waist. Use moderate weight.
Rep range is 10–15. Use heavier weight to thicken the abs from multiple angles.
J A N U A R Y 2 0 16
M US C LE & F I TN E SS
31
TRAIN
KETTLEBELL CLASS
Double your money
THE DOUBLE KETTLEBELL
push press is a wonderful exercise. It’s part grind, part ballistic – a powerful and explosive leg drive to get the ’bells moving out of the rack and then your shoulders and triceps take over to lock them out overhead.
IT COMES WITH COUNTLESS BENEFITS, INCLUDING:
How the double kettlebell push press could help you lift more overhead than ever. BY ANDY BOLTON
Enabling you to handle heavier weights overhead in other lifts, like the double kettlebell military press. This will help strengthen your shoulders and triceps, and improve your strict press. Improved coordination by forcing you to synchronise your leg drive with a powerful lockout from the shoulders and triceps. Improved athleticism, not only through greater strength but also better jumping ability, speed and power.
PERFECTING THE TECHNIQUE START POSITION
ANDY BOLTON is a multiple world champion powerlifter and world record holder. He was the first man to deadlift more than 1000lbs (453.5kg) For more information visit
Jonathan Walker demonstrates the start position.
andyboltonstrength.org
32
MUSCLE & FITNESS
JANUARY 2016
Place the ’bells on the floor so that they form an inverted “V”. The ’bells should be about 2.5cm apart. Stand a few centimetres behind the ’bells with your feet wide enough apart to ensure the ’bells don’t hit your knees as you swing them between your legs. Make sure your toes are only slightly flared out, or better still, point them forwards if your hip mobility allows. Put your hands into the crease of your hips and push your hips backwards. Look straight ahead and grip the ’bells. Keeping a neutral spine, brace your abs, tense your lats and grip the ’bells hard. Your shoulders should be packed and your hamstrings should feel tight and “loaded”. Sniff in through your nose and hike the ’bells back between your legs. Keep your arms straight. Snap your hips forwards, being sure to keep your abs braced, lats tensed and shoulders packed. Catch the ’bells in the rack position, and then bring your stance in so it’s about shoulder width.
P H O T O G R A P H S B Y C H R I S T O P H E R B A I L E Y
TRAIN
THE PRESS
Once the ’bells are racked, switch to a slightly narrower stance, just inside shoulder width apart. Load tension into your body by pushing your feet through the floor, flexing your quads, clenching your butt, bracing your abs and crushgripping the ’bells. Sniff in through your nose and quickly drop into a quarter squat. Do not try to sit back or you’ll drop the weights forward. Instead, drop into a quarter front squat keeping your torso near vertical, with some forward movement of your shins. Drive up out of the quarter squat and push the ’bells overhead. When you have both ’bells locked out, hold for a second. You should still be tight from head-to-toe and your shoulders should be packed. Your arms should be straight and in line with your ears, not forwards towards your forehead. TO BRING THE ’BELLS DOWN EITHER - OPTION ONE
Pull them back down under total tension, as you would in the double kettlebell military press, which will build monster strength. OPTION TWO
Pull them down to head height and then let them drop to the rack position. As they drop into the rack position, bend your knees and assume the quarter position to catch the ’bells and soften the impact. If you chose this option, be sure to assume the stationary start position before beginning another rep. Do not try to drop the weights on the way down, catch them and immediately begin another rep or your form will suffer. I recommend using option one if you’re looking to build strength and option two if you’re looking forfat loss and endurance.
HEELS UP OR DOWN?
People often get confused with the double push press because they don’t know whether to keep their feet
Hold the finish position for a second and stay tight
flat on the floor or let their heels come up slightly as the drive the weights upwards. Truthfully, both options are fine so you should go with whichever works best for you. Heels flat on the floor will make you more stable, while heels up is a more natural jumping/triple extension motion that will potentially lead to a more powerful drive, thus helping you lift more weight. PROGRAMME YOUR WORKOUT
This is similar to programming the double military press: 3-5 sets of 3-5 reps works wonders. But, because of the explosive nature of the double push press, I actually prefer sets of 1-3 reps. I feel like this helps you keep the movement quality high. Still, either way is going to build serious strength. As is always the case with kettlebells, you need a fair amount of volume with a given weight before
you can progress to the next pair. Aim for 10 sets of 3-5 reps before stepping up the weight. ALTERNATIVE OPTION
Another method is to start off with strict presses but finish of with the double push press. Let’s say you can do three triples with a pair of 28kg ’bells on the strict military press. Do those and then finish each set with two reps of the double push press. No need to put the ’bells down because you’ll already have them in the rack position after finishing your strict presses. This combination is a great way to build strength. Try not to exceed five reps per set. You’re best off choosing a weight you can strict press for 1-3 reps and then ending the set with 2-4 reps of double push press for five reps in total. Give it a shot; you won’t regret it.
J A NU A RY 2 0 1 6
M U S C L E & F I T N ES S
33
HIS MONTH
The power of citrus Grapefruit and other citrus fruits can have a ajor positive impact on your diet. ORANGES, tangerines and grapefruits: turns out they’re much more than an easy holiday gift basket. Aside from the obvious benefits of vitamin C and fibre, citrus has been linked to a reduced risk of stroke, an increase in fat loss and inhibited growth of cancerous tumors. Grapefruit in particular has been shown to prevent asthma, help you stay “regular” and promote healthier skin. It contains potassium, lycopene and choline that can help lower blood pressure and triglyceride levels. Grapefruits are also 91 percent water, and contain a payload of electrolytes that make them an ideal pre- and post-workout snack to hydrate and stay 34
MUSCLE & FITNESS
energised. Moreover, they’re truly man’s best friend: a study published in the Asia Pacific Journal of Clinical Nutrition found that eating lycopene-rich foods, such as pink grapefruit, may greatly reduce a man’s risk of developing prostate cancer. You gotta love that.
JANUARY 201
E T R G R O S S / S T O C K F O O D
GET MORE RECIPES
CHEF ROBERT IRVINE
Chef Robert Irvine’s new book, Fit Fuel, is available now at fitfuelbook.com
EAT
Roasted pears Caramelised natural sugars – and a satisfying crunch – will make you forget you’re eating a healthy dessert. ROASTED PEARS WITH MUESLI AND CRANBERRIES MAKES 6 SERVINGS
3 3 ¼ ¼ ½
pears tbsp stevia tsp ground cinnamon cup dried cranberries cup low-fat muesli cup apple juice 1½ cups low-fat vanilla frozen yoghurt, divided into 6 scoops Preheat oven to 175°C. pears and cut in half lengthwise. Scoop out core with a spoon. Place in a glass casserole dish, cut-side up. 3. Mix stevia and cinnamon. Sprinkle on top of pears. 4. Combine dried cranberries and museli in a mixing bowl. Set aside. 5. Pour apple juice into pan with pears. 6. Place pan in oven and bake for 10 minutes. Remove pan and mound the cranberry-museli mixture into the holes created by the missing cores. Return pan to oven and bakefor an additional 10 minutes. 7. Remove pan and allow to sit for 5 minutes. Plate pears and drizzle with remaining juice. Serve with frozen yoghurt. 1.
2. Peel
F O O D S T Y L I N G B Y S U Z A N N E
L E N Z E R
DID YOU KNOW? Pears are one of the most fibrous fruits, with 6 grams per medium pear.
NUTRITION PER SERVING
140
3g
25g
CALORIES
PROTEIN
CARBS
SAM KAPLAN
1g FAT
J A NU AR Y 2 0 16
M U S C L E & F I TN E S S
35
EAT
FUEL
Talking turkey The bird is the word. Turkey is a super-lean source of important proteins for muscle growth. So get gobbling. ROAST TURKEY Y I E L D S 1 2 S E RV I N G S
1.6kg turkey, completely thawed 4 tbsp melted butter 1 ¾ tsp salt Herb Stuffing 5 tsp butter 2 onions, diced 6 celery stalks, diced 4 cups white bread, cubed 1 tsp each celery salt, sage, rosemary, thyme salt & pepper 1 ¼ cups chicken stock 1. Stuffing: Heat butter in large pan. Saute onion and celery until soft. Transfer to large bowl and add remaining ingredients. 2. Heat oven to 165°C. Rinse your turkey inside and out and dry thoroughly with paper towels. 3. Loosley fill small neck cavity with stuffing. Fold neck skin under body andfasten with a metal skewer. Loosely fill body cavity with stuffing. Transfer remaining stuffing to buttered dish and drizzle with 1/4 cup stock. Cover with aluminium foil and refrigerate until ready to bake. 4. Place turkey on a wire rack in a roasting pan breast side up. Drizzle skin with butter oroil and rub inall overwith yourfingers. Seasonwith salt andpepper to taste. 5. Roastthe turkey until brown – around 30-45 minutes. 6. Add 1 cup ofwaterto roastingpan and cover turkey loosely with foil. Roast until internal temperature reaches 82°C (use a meatthermometer), basting every 45 minutes. This should take about 4 hours. Let the turkey rest for 30 minutes in foil before carving. NUTRITION PER 100G (WHITEMEAT ONLY)
36
MUSCLE & FITNESS
155
29.4g
0.1g
CALORIES
PROTEIN
CARBS
JANUARY 2016
4g FAT
NUTRITIONPER 100G (DARKMEATONLY)
218
25.6g
0.1g
CALORIES
PROTEIN
CARBS
13g FAT
TURKEY RENDANG Y IE LD S 4 S ER VI NG S
800g turkey thighs 1 onion, sliced 185g Rendang paste 140ml can coconut cream fresh coriander leaves
NUTRITION PER SERVING
401
38.5g
CALORIES
PROTEIN
7.9g 2 3.7g CARBS
FAT
1. Heat a large frying pan. Add the
rendang paste and turkey. Stirfy for 5 minutes. 2. Add sliced onion and 1/2 of the coconut cream. Cover and cook over low heat for 25 minutes until turkey is cooked through and sauce has thickened. 3. Add the rest of the coconut cream, fresh coriander. Stir well until heated through.
TURKEY CAESAR SALAD Y IE LD S 4 S ER VI NG S
1 Steggles frozen turkey breast 400g cos lettuce ½ cup light Caesardressing 1 punnetcherrytomatoes 1 cup croutons ¼ cup shaved parmesan 1. Cook turkey breast according to
directions on packet. Cool. 2. Toss lettuce and dressing in a large bowl. Divide into plates. Top with turkey slices, tomato, croutons and cheese. NUTRITION PER SERVING
508
52.4g
29.9g 17.5g
CALORIES
PROTEIN
CARBS
FAT
JANUARY 2016
MUSCLE & FITNESS
37
EAT
15-MINUTE FEAST
DID YOU KNOW? Tryptophan in turkey doesn’t necessarily make you sleepy, but overeating will.
TURKEY WITH RICE SOUP Y IE LD S 2 S ER VI NG S
A stronger soup Want to get rid of leftover holiday turkey? Make it into a high-protein soup that serves up big gains any afternoon. BY SEAN HYSON 38
MUSCLE & FITNESS
JANUARY 2016
6 cups low-sodium chicken stock 4 small carrots, sliced ½ cm thick ½ cup uncooked white rice 1½ cups shredded roasted turkey 2 tbsp chopped fresh dill 1. Bring the chicken stock to a boil
in a large saucepan. Add the carrots and rice and simmer until tender, about 12 to 15 minutes. 2. Stir in turkey and dill and simmer until heated through, about 2 minutes. NUTRITION PER SERVING
333
40g
28g
CALORIES
PROTEIN
CARBS
6g FAT
SAM KAPLAN
F O O D S T Y L I N G B Y S U Z A N N E
L E N Z E R
Steggles offers something new, from tasty fillets to the finest roasts or mince for bolognaise and burgers. For healthy, tasty meals that your family will love every day of the week, let’s talk turkey. Available from For recipes visit www.steggles.com.au
EAT
FOOD OF THE MONTH
Pistachios Snack on this nutritious nut to help manage your waistline. BY ADAM BIBLE QUICK TIP The empty shells can serve as a visual cue as to how much you’ve eaten – a cue not offered by a bag of chips.
are great additions to any hard-training guy’s diet. They have fibre, vitamins, minerals and good fats, and help you fill out your daily diet requirements to maintain your physique. “Each meal should be a healthy combination of proteins, healthy carbohydrates and some healthy fats,” says Heather Mangieri, a specialist in sports nutrition. And it’s easy to top off your levels of protein and carbs with nuts, she says. But just mindlessly shoving calorie-dense nuts in your mouth can get your macros out of whack pretty quickly. Our suggestion for nut lovers is NUTS AND SEEDS
to make the most of pistachios – one of the lower-calorie stars of the nut world – and what we think is the hands-down best nut for health-conscious blokes wanting to stay trim and fit. For example, 49 pistachio nuts equals about 6 grams of protein and 160 calories. Compared with almonds (23 nuts, 6 grams of protein) and cashews (16 nuts, 5 grams of protein), you’re getting more nuts for the same 160 calories. In-shell pistachios are also a great way to help you avoid overindulging, as suggested in a 2011 preliminary behavioral study in Appetite. Coined the “Pistachio Principle”
by study author Dr James Painter, the results showed that snackers who left discarded shells in front of them all day ate 18 percent fewer calories than those who had the shells taken away, suggesting the empty shells may serve as a visual cue about how much has been eaten, thereby potentially encouraging reduced calorie intake. Some information from Wonderful Pistachios & Almonds was used in this article.
PISTACHIO BUTTER S ER VE S 1 0
GOOD TO GO O-GOBAGS MAKE
istachios a wise pick-up when you’re on th he move. If you need another reason: preliminary studies also suggest that pistachios may have a role in weight management. A small preliminary study fromthe British Journal
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MUSCLE & FITNESS
of Nutrition suggests
that pistachios may actually have 5 percent fewer usable calories than food researchers previously calculated. Further, a preliminary study from UCLA in the US suggests that controlled portions of pistachios can be
JANUARY 2016
included in a healthy diet, even for those managing their weight. Although causation has not yet been proven and further research is needed, these studies suggest that pistachios can be a delicious snack that may help support weight management.
2 cups pistachios, shelled ½ tsp sea salt Preheat oven to 175°C. 2. Put pistachios on a baking sheet i n a single layer; bake for about 7 minutes. 3. Add to a food processor in increments and scrape down sides periodically for an even grind. 4. Blend for about 15 minutes, or until the pistachios are smooth and creamy. 1.
F O T O F O O D / S T O C K F O O D
1 FOOD, 5 WAYS
EAT
Capsicum Nutritious and versatile, it’s much more than a salad topping. BY DEBI ZVI
1
COOK AN
EGG-IN-A-HOLE
Cut a capsicum into 1¼cm rings. Remove ribs and seeds. Heat oil in a pan on medium. Sauté 2 rings for 1 minute each side. Crack 1 egg into each ring. Cover pan. Cook 2-3 minutes. Top with salt and pepper.
2
MIX A CAPSICUM
3
MAKE
SLAW
Mix 1 cup each julienned capsicum, shredded cabbage and carrot, and cooked edamame with ¼ cup chopped coriander. Add mixture of 2 tbsp each peanut butter and rice vinegar. Add red pepper flakes.
PICKLED CAPS
Boil 2 cups white wine vinegar, ½ cup sugar, 2 tbsp water, 2 cloves sliced garlic and 1 tsp salt. Remove tops and seeds from 500g capsicum, add pepper to mason jar, pour in liquid, cover. When jar is room temp, chill 3 days and serve.
4
WHIP UP A
STIR-FRY
In an oiled wok on medium heat, combine 1 cup each red and yellow capsicum and ½ cup each broccoli, carrot, snap peas and water chestnuts. Cook 2-3 minutes. Add 20 prawns, 2 tbsp teriyaki sauce and 1 tbsp sriracha sauce; cook 5 minutes.
W O L F G A N G U S B E C K / S T O C K F O O D
5
BAKE
STUFFED CAPS
VITAMIN BOOST One large raw red capsicum has 209mg vitamin C, which is more than the amount in a large orange.
Preheat oven to 200°C. Cook 500g turkey mince until brown in a pan. Stir in 2 cups each tomato pasta sauce and chopped silverbeet; cook until silverbeet wilts. Half 3 capsicum lengthwise, remove seeds and stuff with turkey. Place in baking dish, cover, bake for 35 minutes. JANUARY 2016
MUSCLE & FITNESS
41
EAT
CARBS
Cutting carbs Dr Adrian Hodgson assesses the latest thinking on low-carb diets.
SLICE IS RIGHT
DEBATE AROUND THE ISSUE
of low-carb/high-fat diets shows no sign of slowing down. Most people are aware of the importance of carbohydrate and fat in producing energy during exercise. But they know less about the merits of high or low-carb diets. Despite this, low-carb/high-fat diets are widely seen as a great way to boost performance and
Your form could suffer if you’re on a high-fat diet for more than six days
metabolism. But these claims are largely unproven, if not wrong. A recent study compared the impact of high-fat and high-carb diets in more detail. The study focused particularly on the muscles’ ability to use oxygen, which is essential when utilising different energy sources. After completing a glycogen depleting exercise session, eight men began either a high-fat diet (73% fat, 22% protein and 5% carbohydrate) or high carbohydrate (80% carbohydrate, 10% fat, 10% protein) for six days. They then performed an exercise test on days five and six, which involved cycling at low intensity and building up to high intensity (80% lactate threshold). During this test, oxygen uptake was assessed, along with carbohydrate and fat oxidation. Researchers found that those on high-fat diets took longer to adapt to taking in more oxygen as intensity increased than those following high-carb diets. This demonstrates a lower capacity for muscle blood flow and oxygen delivery, which causes the muscle to use carbohydrate at a lower rate. Therefore, if you’re focused on performance, your form could suffer if you’re on a high-fat diet for more than six days. Periodising carbohydrates is a good approach to take. Have plenty of carbohydrate when performance is a priority but lower your intake when doing lower-intensity, shorter sessions or on rest days.
REFERENCE Raper et al. Effect of high-fat and highcarbohydrate diets on pulmonary O2 uptake kinetics during the transition to moderateintensity exercise. J Appl Physiol (1985). 2014 Dec 1;117(11):1371-9.
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T H I N K S T O C K
DIET 000
EAT
Drink up Hydration is crucial to bodily processes – even when you’re not sweating.
I know drinking water is important, but I don’t want to drink too much. How much do I need?
A:
WHETHER
you’re active or not, water is one nutrient you really have to make sure you’re getting enough of in your diet, in summer and winter. Josh Axe, a nutritionist and consultant to the US Olympic swim team, recommends that “people take their body weight, cut that in half and drink the equivalent number in ounces daily.” [1 ounce = 30ml.] Other factors that impact how much water you should drink include body size, activity level, climate, diet, other beverage intake and medical condition. Adequate water intake is important for a host of body processes, including muscular activity, temperature regulation and the transporting of oxygen to our cells, and using this formula may help you dial in your requirements, but exactly how much water you need in order to perform at your best when you’re
exercising has been hotly debated in recent years. Previous guidelines suggested proactively drinking more water than you’re thirsty for to stave off a possible performance-sapping deficit. But a 2013 British Journal of Sports Medicine analysis of 15 published studies suggests that simply drinking to satisfy thirst could be the best way for the active person to stay ideally hydrated. You can also increase your fluid intake by eating foods high in water content. On the fruit side, watermelon and strawberries hover around 92 percent water per volume, grapefruit is at 91, cantaloupe is 90 and pineapple, cranberries, oranges and raspberries come in at 87. Watery cucumbers and lettuce are tops for the vegies at 96 percent, with zucchini, radishes, tomatoes, cabbage, and celery around 94 percent. Fiji Water provided some information for this article.
JUICES: YES, NO, MAYBE We give you the best bet when you’re craving a drink other than wat er. We all know that water is your best bet when you want to stay hydrated, but sometimes – especially aft er a particularly tough workout, a flavoured beverage really hits the spot. If you’re going to reach for a pos t-workout drink (other than water or a protein shake), indulge right. Here is our verdict on these three drink options, based on a 250ml serve:
V8 ORIGINAL Calories: 53 Carbs: 9. 3 Sugar: 6.5g Fibre: 2g ORANGE JUICE Calories: 68 Carbs: 13.8g Sugar: 13.8g Fibre: 0.8g APPLE JUICE Calories: 10 8 Carbs: 26.3g Sugar: 26g Fibre: 0.3g P U L S E / C O R B I S
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EAT
FATS
The oil manifesto MCTs, revisited: the truth about oils. BY JOHN KIEFER BELIEVE IT OR NOT, of all the questions I get from both readers and clients, the one topic that keeps coming up, perhaps more than any other, is oils. People know I’ve recommended coconut oil highly in the past, so they stick with its use religiously. They also know I’m not a huge fan of vegetable oils, so they avoid them like the plague. In this month’s column, I’d like to put any misconceptions to rest permanently and make a definitive statement on where I stand with regard to the most common oils. WHAT TO AVOID First off, you need to know that vegetable oils are, indeed, not recommended. If you’re trying to build mass, burn fat, and improve your athletic performance, you’ll want to stay far away from most vegetable and nut oils, with the exceptions of coconut oil and butter. This is 44
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FATS because most vegetable and nut oils contain extremely high ratios of omega-6 fatty acids to omega-3s. We know omega-3 fatty acids are beneficial, but what’s the deal with omega-6s, and why are they bad? First off, omega-6 fatty acids are highly inflammatory, and if you’re inundating your body with them, you’ll become proinflammatory. If you’re already ingesting far too many omega-6 fatty acids from everything else you’re eating, once they’ve entered your body they’re competing for all the enzymes necessary to convert all the other fats in your system to things you need. In other words, you’ll be wasting all the raw materials your body has on hand to help you. Eliminate all vegetable and nut oils from your diet – and yes, olive oil is one of th ese – and yo u’ll go a l on g way towards improving your health and performance. COCONUT OIL: YOU’RE ONLY HALFWAY THERE
Again, I’ve recommended coconut oil for a lot of things in the past, and I’m not exactly going to step back from this recommendation. You should know, however, that it’s not completely good. Coconut oil is composed of approximately 66 percent medium-chain triglycerides (MCTs), which I’ll explain in a moment. That other 34 percent? It’s kind of a hit-ormiss proposition, which is why I generally recommend straight MCTs for pretty much everything. Coconut oil’s main efficacy is its cooking utility, and it’s a great way to fry fatty foods. It’s a low-viscosity oil that has the ability to penetrate membranes, so it essentially replaces the fat in the foods
you’re frying with a more effective type of fat. Other than coo kin g – an d th e t aste of coconut oil, which many people like – there’s a much better alternative. MEDIUM-CHAIN TRIGLYCERIDES: THE MIRACLE OIL?
MCTs take a complete different pathway for fatty acid absorption, passing into your system directly to cause a surge in available free fatty acids (FFA) for energy. Other fats take several hours to do this. This spike in your FFA levels can create significant ketone production – and ketones are easily my favourite source of energy in the human body. They’ll fuel your cells and improve your cardiac muscle efficiency like nobody ’s business. It works like this: MCTs essentially circumvent the enzymes needed to cleave longer fatty acids in order to use them for energy, and there’s no rate limit on any of this. Long story short, MCTs get into your body and fuel your cells better. As an adjunct to this, the alternate pathway taken by MCTs will essentially prevent your body from going into rhabdomyolysis. In other words, if you do CrossFit and you don’t
EAT
take MCTs, I’d sugges t checking into the nearest mental hospital for a comprehensive psychological evaluation. Because of their effect on ketone production, MCTs are the oil of choice for anyone on an ultra-low-carb diet plan like The Carb Nite Solution. When you first wake up, MCT oil ingestion will give you an immediate boost in FFA, which will start ketone production almost immediately and keep it going throughout the day. If you couple this with eating fat from food in the morning – these fats will be available a few hours later – you’ll have a constant source of FFA for the entire day and there won’t be gaps where nothing is happening. The good news here is that MCTs are available in an emulsified form from various manufacturers. These emulsions make MCTs palatable and realistic to add to pre-workout drinks and shakes. They’ll mix with other materials and not separate. Think of emulsions the way you think about soap. One side of soap attaches to water and the other side attaches to fat. With MCT emulsions, we now have an “edible soap” that allows us to add it to our workout drinks without having to force it down.
RECOMMENDATIONS T HE F IR S T T H IN G I’d
suggestdoing is to add 10 grams of MCT oil to your coffee in the morning. Then, when you’re doing your heavy, brutal workouts, mix an MCT emulsion with your protein shake or pre-workout shake – the idea is to have something somewhat low-carb at this point – and drink it
throughout your entire session.You’d have something before you started, and then right before you start – and then you’d drink it the entire way instead of relying on Gatorade or water. This will help you in a number of different ways. First, you’ll have greater tolerance to your environment, especially if you’re
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training in a very hot environment. You’ll also have much more available energy, and that energy will be delivered by the MCT emulsions in a much more consistent way than glucose – without the potential crash that happens when you’ve been taking in something like Gatorade throughout your workouts.
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EAT
NUTRITION ASPARAGUS I S ONE OF THE
most popular vegetables among dieting bodybuilders. That’s possibly because it looks like a mini green spear, but more likely because it improves your physique’s appearance by encouraging your body to drop water. Asparagus is also high in micronutrients such as folic acid and vitamins A, C, E and K, and it contains the amino acid asparagine – a natural diuretic. While bodybuilders should consume asparagus throughout their competitive seasons – and even year-round – one of the best ways to get the greatest water-dropping benefits from this vegie is to eliminate it from your meal plan two weeks before you start to drop water. Then use it as your primary veg, especially when cutting sodium.
Water shed moment Asparagus is a natural diuretic. BY STEVEN STIEFEL
THE SUPER 6
These six foods are among the best sources of vitamin C.
V ITA MI N C I S O NE O F T HE M OS T beneficial
nutrientsfor active men. Of primary note is thefact that this nutrient is an antioxidant, helping destroy free radicals generated by stressorssuch as exercise. Free radicals destroy the integrity of cell walls and, over time, lead to disease.
ACEROLA JUICE (RAW)
ORANGE JUICE
GUAVA
235ml
(FROM CONCENTRATE) 235ml
(RAW) 225g
CALORIES
CALORIES
CALORIES
56 VITAMIN C
3872 46
VITAMIN C
(MG)
VITAMIN C
379
M U S C LE & F IT N E S S
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YELLOW CAPSICUM
(RAW, CHOPPED) 225g
112
388 (MG)
Taking vitamin C not only reduces this damage, but research demonstrates that it also supports muscle gains in other ways: vitamin C helps burn body fat by synthesising carnitine, and it boosts nitric oxide to improve blood flow and muscle pumps during weight training.
(MG)
376
CALORIES
50 VITAMIN C
RED CAPSICUM
KIWI FRUIT
(RAW, CHOPPED) 225g
(RAW, GOLD) 225g
CALORIES
CALORIES
51 (MG)
341
VITAMIN C
112 (MG)
209
VITAMIN C
(MG)
196
) 7 ( M O C . S E G A M I Y T T E G
From troubled delinquent to beloved superstar, Dwayne Johnson has forged his own unique success story by way of lessons learned in the gym. BY SHAWN PERINE /// PHOTOGRAPHS BY PER BERNAL
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MUSCLE & FITNESS
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DWAYNE JOHNSON
FIRST, THERE’S THE GYM.
Always, the gym. Because the gym is his anchor and it’s his sanctuary, and because it helps him to remember, and because it helps him to forget. The gym has been his home when he was homeless, and it is today, when he’s far from it. It’s seen him through his many successes and served as an outlet for frustration over his failures. Above all, the gym has provided him sacrosanct life lessons, learned in his youth but still applied in his adult life. This is a story about Dwayne Johnson, but it’s not about his
Work hard. Always
global successes as a WWE legend and Hollywood’s most bankable star. It’s also not a first-person account of an interview at a chic restaurant that details his attire and other magazines tell that story. This is the story of his formative years, and some of the lessons he learned during them, many in dusty gyms across the country, acquired by way of iron and sweat and his holiest of grails, hard work. Because, as Dwayne will tell you himself, it is these very things that have made him the man he is today. Here are seven young Dwayne Johnson teaching moments. Seven, because that’s how many dollars he had in his pocket when, at 23, he was cut from the Canadian Football League and found himself forced to start his life over from scratch, this time as a professional wrestler. Seven, because so significant is the number to him that he named his company Seven Bucks Productions. And seven because, of course, the issue you now hold marks our Man of the Century’s seventh Muscle & Fitness cover.
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13 years old when he had his first weight workout, but he’d been accompanying his dad, legendary wrestler Rocky Johnson, to the gym since he was much younger than that—maybe 5 or 6. Some of his oldest memories are triggered by the smell of sweat and rust and chalk, and of the hollow clanging sound weight plates make when they’re slid onto a cold-rolled steel bar and slapped against one another. Although he wasn’t allowed to touch the weights, it was enough for him just to sit quietly on a bench and watch his father pound the iron. “Every morning my dad was up at 5am. He’d have his coffee and then hit the gym, regardless of whether he was at home or on the road.” More often than not, Rocky Johnson was on the road. Much of the time young Dwayne would stay home with his mother, Ata. When Rocky was home, though, Dwayne would savour the chance to accompany him to the gym. For Rocky it was babysitting. For Dwayne, it was a chance to enter a wondrous world, full of men performing seemingly impossible tasks – like a bunch of real-life Hercules. DWAYNE JOHNSON WAS
interactions with the waiter. Let
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Back then, going to a gym wasn’t “a thing”, at least not like it is today. There wasn’t towel service and scented lotions in the locker rooms, and no TV at every cardio station. Hell, there weren’t even cardio stations. And if you wanted a personal trainer, you’d simply pay the biggest guy in the gym to show you what he did to get that way. What gyms did have back then, though, was lots of living examples of grit and drive and, most significantly to present-day Dwayne Johnson, hard work. “Other dads took their kids to the playground. Mine took me to the gym, and the gyms he took me to were very hardcore. Weight rooms, really. But it was important bonding time for us, and it was there that I learned at a very young age that there’s no substitute for hard work. “My dad and the other wrestlers would train for hours and hours every morning, just like all of the top bodybuilding stars of the day – Arnold Schwarzenegger, Franco Columbu, Frank Zane and Albert Beckles. It was all he knew, and it was all I knew back then. And it worked.”
DWAYNE JOHNSON
Persistence pays
8 years old, Dwayne’s parents allowed him to participate in sports – baseball, soccer, martial arts, gymnastics. Sometimes his dad would wrestle with him, bending his wiry frame into knots, toughening him up for the hard knocks to come. Dwayne was dying to lift weights like his dad, but he’d have to give it a few more years. “They used to say that if you started lifting too young you’d stunt your growth, so my dad made me wait till I was a teenager.” Then, at long last, the day came when Dwayne could finally step into a gym and do something other than sit around and watch the adults have all the fun. He was 13, and it was a Saturday, and he was ready to put all his years of fascinated observation to use. The bench press was an obvious first choice. Rocky started his son out with an empty bar. The kid handled it easily– none of the shaking you’d expect from a newbie – so they load a pair of 25s onto it. No problem. The kid makes his old man, and himself, proud. “So my dad says, ‘All right! Are you ready to go for the 45s?’ I was WHEN HE WAS
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like, ‘Yeah, let’s do it!’ “So we put a 45 on each side, and I get down on the bench with him spotting me. He counts off, ‘One, two, three!’ and he lifts the bar off the supports… and I get buried. I was completely embarrassed. I’ll never forget that feeling.
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Buried with 135 pounds!” Dwayne became obsessed with the idea of moving that weight, and soon. The quicker he could exorcise the demon of failure, the better. So every day that week he could be found either in the gym training or on the floor of his apartment doing push-ups. He would apply the same work ethic he watched his dad and so many other wrestlers and bodybuilders exhibit for the past seven or eight years, and be damned if he didn’t lift that weight! The following Saturday he joined his dad at the gym, determined to push that bar off his chest. They went through typical warm-up sets, and then loaded a pair of 45s onto that same bar that had crushed Dwayne seven days earlier. He got back on the bench as Rocky positioned himself to spot, and on the count of three, Dwayne unracked the weight, lowered it to his chest, and forcefully pushed it back up to arm’s length. “And that’s why I don’t need therapy today.”
DWAYNE JOHNSON
Have a sense of purpose
his mother cry before, but not like this. They had just come home to an eviction notice and a padlock on the door of their tiny one-bedroom efficiency flat in Honolulu, when all the years of struggling to make ends meet as the wife of an itinerant professional wrestler seemed to come crashing down upon Ata Johnson, and she wept as hard as she ever had. It was then and there that 14-year-old Dwayne Douglas Johnson made a vow to himself. “I was determined to take control of the situation. I would never be homeless again, and I’d never, ever see my mother cry like that again.” Of course, at 14, Johnson couldn’t get a job that would pay the rent. Yet with his dad wrestling in Tennessee, he was the de facto man DWAYNE HAD SEEN
of the house and knew that he had to do something – anything – to help turn his mother’s situation around. Then he had an epiphany. “It occurred to me that all of the men I knew who had achieved success were all men of great physical stature. And I knew that they all got that way through sweat equity – putting callouses on their hands. So in my mind, the key was simple: I’d continue going to the gym and work harder than before, and then I’d follow their path to greatness.” To that point, Dwayne had been training two days a week, fitting workouts into a student-athlete’s schedule. But now he’d have to take his training more seriously. He would have to build himself up, just as his dad had, just as the bodybuilders whose images he
gazed upon in wonder in Muscle & Fitness had. If he truly wanted to protect his mother and himself from ever being evicted again, he reasoned he would have to double down on his gym time. And so he did, training harder than ever, building himself into manhood by way of heavy metal and calloused hands. And while in retrospect he knows that lifting weights and paying rent are unconnected in even a tangential way, the determination and sense of purpose that grew out of that event would continue to serve him to this day. His workouts took on a new level of intention from that moment on. “In looking back I realise how seminal a moment that was in my life.”
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DWAYNE JOHNSON
Without control, strength can become weakness
of 14 and 15, training went well for Dwayne. By the time he entered high school he had grown to a towering 193cm and tipped the scales at 102 kilos BETWEEN THE AGES
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– much of it hard-earned muscle. This gave him a healthy dose of self-confidence – and even a degree of arrogance. But for all the focus and discipline he showed in the
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gym, his unstable home life left him directionless outside of it. “I was running around and getting in trouble a lot. I was arrested multiple times for a multitude of things, from fighting to a theft ring to cheque fraud to more fighting. I did a lot of stupid shit and struggled to stay on the right path.” Then, when he was 15, came what he calls his “trifecta” – a trio of cataclysmic screw-ups that brought him to the brink of a failed life. “First, I got arrested. My parents came down to the police station and picked me up, and I recognised that despite the fact that we were living pay cheque to pay cheque, I was the biggest source of their stress. And in that moment I thought, ‘I don’t ever want to disappoint my parents again’. So I said to myself that I was going to stop getting arrested.” He managed that, yet couldn’t keep out of trouble. The next day he was suspended for getting in a fight and knocking out the other kid. When he returned to school two weeks later he found a new way to be classified as a “troubled youth”. Deciding that the students’ bathroom at Freedom High School in Bethlehem, Pennsylvania, wasn’t good enough for him, he did his business in the teachers’ bathroom. “In walks this teacher, who takes one look at me and says, ‘Hey, you can’t be in here. You’ve gotta go.’ Well, I was a complete dick to him. I’m washing my hands, and I look over my shoulder and say, ‘Yeah, in a second’, and I continue washing my hands. Then he pounds the door with his fist and yells, ‘You gotta get the fuck out of here, now!’ And what do I do? I dry my hands and brush past him like a real asshole punk kid. And he’s steaming. “Here was a guy who was absolutely willing to fight me, as big as I was, not because he wanted to hurt me, but because he cared.”
M O V I E S T O R E C O L L E C T I O N , L T D / A L A M Y ; D A V E J H O G A N / G E T T Y I M A G E S ; D A V I D K E E L E R / G E T T Y I M A G E S ; A F A R C H I V E / A L A M Y
DWAYNE JOHNSON
See the signs around you
he went home, Dwayne felt pangs of guilt running through him like the pain from a deadlifting session gone wrong. As opposed to the eight or nine times he’d been arrested and his multiple expulsions from school, this time he couldn’t shake the feeling that if he didn’t take responsibility for his actions and turn things around quickly he might not get the chance to turn them around at all. “So the very next day I went back to school to look for him. I found out where he was teaching and went to his classroom, walked right up to him, and said, ‘Hey, I just want to apologise for the way I acted yesterday. I’m sorry.’ I stuck my hand out to shake his, and he looked at my hand, and then he THAT NIGHT , WHEN
looked at me, and he took my hand and said, ‘I appreciate that’. And he held on to my hand and said, ‘I want you to play football for me.’ So I said, ‘OK.’ And that was it.” Jody Cwik would turn out to be much more than a football coach. He would become a key figure in Dwayne’s development, believing in him even when he didn’t believe in himself. Football would provide Dwayne with a positive outlet for his frustrations and aggression and a renewed sense of focus. As to why he felt compelled to apologise to Cwik, Dwayne is philosophical. “There are signs around us all the time, and a lot of the time we don’t see them, but sometimes we do, and those become the greatest lessons.”
SOCIAL MEDIA “Social media is such an important asset to my career,” Dwayne says. “I came to it late – in 2011 – because I didn’t quite understand the power of it. I initially thought it was about showing people what you ate that day or where you travelled to. But it’s more than that. It’s a way of communicating with fans that no other type of media can provide. It’s a significant part of one of my most important relationships, which is with the fans. I enjoy all forms of social media, but I find that Instagram is really best for storytelling, because of its visual aspect. Plus, I have longass arms, which are great for selfies.”
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DWAYNE JOHNSON
When in doubt, go back to basics
eye of coach Cwik, Dwayne steadily improved, both as a student and as an athlete. By the time he was a high school senior he was ranked one of the top 10 defensive tackles in the nation and was offered a scholarship to the University of Miami. He jumped on the opportunity like a loose ball. At Miami, his combination of size, strength, athleticism and work ethic made Dwayne a standout from the moment he first stepped onto the field. Finally, at 18, and with a lifetime worth of mistakes and heartaches behind him, Dwayne Johnson was cooking with gas. “I was ballin’. I was going to be the only freshman to play. Then, on the very last day of practice with pads I completely dislocated my shoulder. It was an awful dislocation. That night I was having a complete reconstruction of my shoulder. I went from being on top of the world to in the dumps at 18.” Dwayne quickly fell into a depression. He stopped going to class. Then, without taking any of his mid term exams, he went home. One day he got a call from Miami’s UNDER THE WATCHFUL
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head coach, Dennis Erickson. “He says to me, ‘I’d like you to come back to school early’. I ask, ‘How early?’ and he says, ‘In a couple of days’. “So I come back to school, and he was so pissed. He and my defensive line coach charged hard on me. They grilled me. ‘How can you do this? You embarrassed us! You embarrassed the team! You were in a leadership position, and now you have a 0.7 GPA [grade point average] because you fucked off and left!’” Then came a challenge that would test Dwayne’s mettle as
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much as any workout he’d ever had. “They said, ‘Here’s what’s gonna happen. From now on, you are under academic probation. You are on the verge of having your scholarship pulled. You will attend every class. Then, when you’re done with class, you will go straight to the gym and attend every team meeting, and you will sit on the sidelines at every practice. But here’s the key: in order to get into the football building, you will have to get signatures from every one of your professors every day saying that you attended class.’” Even counting the nine arrests, and all his other youthful “indiscretions,” this represented a new low for Dwayne. He was embarrassed and remorseful. He knew that if he were to lose his scholarship he’d be out of school: his parents simply couldn’t afford to pay his tuition. And so, Dwayne made the decision to travel the hard road once more. By this point it was wellworn. He didn’t need directions. He would simply call upon the same principles that powered him through his most gruelling training sessions: focus, persistence and, of course, lots of hard work. “I did everything they told me to do and turned it around. Eventually I became the academic captain, and by my junior year I was pre-season All-America on a couple of lists. I did what had to be done.”
ANCHOR, MAN “Training is my anchor every day, regardless of whether I’m on a set or at home,” Dwayne says. “Yes, I’m busy, but we’re all busy. We’re all on the treadmill of life, and it requires balance, but for me, training is a key part of that balance. “Typically, I get up at 3:45 in the morning, do my cardio, have my breakfast, then I’ll go hit the iron, then go to the movie set. If I can get those things done and get to the set at 7, 8 o’clock, then I can work for the next 12, 14, 16 hours. I’m good. I’m like a cow – I just need water. It’s my anchor. At that time I’m by myself – nobody else is awake. So I do my work, emails and focus.”
DWAYNE JOHNSON
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DWAYNE JOHNSON
Failure is a virtue
position might choose to sweep their history under the rug, ashamed of the mess and how it might appear, but not Dwayne. To him, there’s a sublime beauty beau ty in life’ life’ss struggles struggles,, and he knows that just as he owes his mountainous biceps and barn-doorwide shoulders to years of strain and pain, so, too, are his successes made possible by earlier losses. “I always want to remind people of my past, because it is directly responsible for who I am today. It’s undeniable that I’m a product of those tough times. I am a product of the most challenging times of my life. And that’s the value of them. They shape you and they mould you, and so, so, I was formed by by these lessons at a very young age.” One experience in particular has left a lasting impact, and for as painful a memory as it is, he keeps it in his thoughts at all times. “As crazy as it may sound, in my mind, I’m always a week away from getting evicted, and that’s what keeps me motivated, not the material things. You can strip them all away – strip them away today. Strip away the glitz and the glamour of Hollywood. OTHERS IN DWAYNE JOHNSON’S
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Strip away the red carpet, the big box-office glob box-office global al hits hits,, the the cars, cars, the homes. Strip everything away to me going back to being dead broke, evicted with seven bucks in my pocket, and you kno know w what what?? The The one one thin thing g that’ that’ss absolutely guaranteed is that I will still be trai trainin ning g when when the sun com comes es up up..” Training, and continuing to learn the lessons that come from iron and sweat and lots of good, old-fashioned hard work.
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DWAYNE JOHNSON
MAN MA N OF TH THE E CE CENT NTUR URY Y Being Muscle Being Mus cle & Fitn Fitness ess’’ Man of the Century is an honour. “It’s a privilege, considering its history,” Dwayne says. “For 75 years M&F years M&F has featured the best of the best in bodybuilding, fitness, sports and entertainment on its cover, and it’s inspired millions upon millions of people to take charge of their lives and get fit and strong. So I’m proud, but I’m also incredibly grateful. You know, I’ve had the privilege to be on the covers of every major magazine in the world – Rol – Rollin ling g Stone, GQ, Details, Esquire, Men’s Health Hea lth – – and they’re fantastic. But at my core is hard work and training and sweat equity, equity, so to be Man of the Century for Mus for Muscle cle & Fitn Fitness essis is by far the greatest. “It’s my most important cover ever, because of my personal history with the magazine. When I was a kid I aspired to be just like the guys on the cover of Mus of Muscle cle & Fitne Fitness, ss, not not just because of their success, but because that success came about through hard work, which is something that’s hardwired into my DNA.”
THE MOTC MOTC ROUT ROUTINE INE
ARMS EXERCISE
SET S
REPS
Standing barbel bar belll cur curll
7*
Rope pushdown**
3
8-12
Low cable rope curl†
3
8-12
Dip
3
8-12
Spider Spi der cur curll
3
8-12
Close-grip bench press
3
8-12
Reverse curl
4
8-12
Overhead triceps press††
7
8-12
8-12
Preacher Preach er curl†† SUPERSET SUPE RSET WITH
For FST-7 sets, DJ takes only 30 to 45 seconds between sets. Otherwise, he rests about 90 seconds. ** Splaying hands away from each other at the bottom. † Keeping elbows in front of his body, rather than to the sides. †† Using a cambered bar. *
JANUARY 2016
MUSCLE & FITNESS
59
MAN OF THE CENTURY
BY SHAWN PERINE
SEVENTY-FIVE YEARS AGO OUR FOUNDER STARTED A MOVEMENT. HERE IN THE THIRD MILLENNIUM, DWAYNE JOHNSON IS THE LIVING, BREATHING, NAME-TAKING, BUTTKICKING EMBODIMENT OF THAT MOVEMENT. When Joe Weider founded Your Physique magazine in late 1940, it was with a big dream and a healthy dose of gumption. The dream was to establish himself as a leader in the relatively nascent fitness movement, by educating and inspiring others to follow his lead into a life marked by vigour, self-confidence and a burly physique. As for gumption, it’s hard to argue that 20-year-old Joe’s bold foray into the world of fitness publishing, with zero experience and just $7 to his name, couldn’t reasonably 60
MUSCLE & FITNESS
serve as an alternate definition of the word. Here, at the end of 2015, we at Muscle & Fitness look back on the past 75 years with reverence and more than a little pride. That 17-year-old kid from Montreal’s Jewish ghetto, for all his unfettered ambition, probably couldn’t have dreamed of the heights he, or his hand-typed, handillustrated, mimeographed newsletter, would reach. Over the years between then and now, Your Physique would beget Muscle Builder and Muscle Power magazines,
JANUARY 2016
THE ROCK’S M&F COVERS
JUNE2002
NOV. 2003
which would merge to become Muscle Builder/ Power. Then, in 1980, his signature publication would undergo one more title change, to Muscle & Fitness. Regardless of its title, this publication would profoundly change millions of lives over its storied history. One such life was that of Arnold Schwarzenegger, who was so inspired by images of legendary bodybuilder Reg Park in it that he decided to follow his own dream of becoming a professional bodybuilder. As if by fate, Arnold’s early success led him to be “discovered” by Joe himself, at the 1968 Mr Universe contest in Miami, where a mentorship, friendship and partnership of a lifetime would be formed.
D I G I T A L I M A G I N G B Y
J E F F
O S B O U R N E
MAN OF THE CENTURY
In Arnold, Joe found the perfect face (and physique) to represent bodybuilding. In Joe, Arnold found not only support but also a launching pad for his stratospheric ambitions. Together and separately, Joe and Arnold turned bodybuilding (which is to say, the building of the body, as opposed to the sport of bodybuilding) from a counterculture activity into a worldwide phenomenon. Suddenly, everyone wanted to get “pumped up”, and, by the end of the ’80s, Arnold became not just the world’s greatest bodybuilder and biggest film star but a change agent of historical proportions. By the turn of the millennium the two men had kick-started a revolution and built it into an empire upon which the sun never set, and M&F was its Magna Carta. Around 2000, however, the action-hero heyday of the ’80s was well in the rearview, and the serious fitness movement was flagging and in need of a new face. At the same time, another young man with a dream and gumption to spare emerged from his pro wrestling roots as a fledgling film star. With his breakout performance in 2001’s The Mummy Returns, Dwayne “The Rock” Johnson was poised to carry the torch lit by Arnold nearly 20 years earlier, as a muscular action star with a razor wit to match his razor cuts. Over the ensuing decade and a half, Dwayne did in fact fulfill his promise, deftly transitioning from WWE Superstar to Hollywood star to cultural icon. Bulling his way past movie execs who, early in his acting career,
tried to get him to slim down for more “mainstream appeal”, he ultimately turned his voluminous muscles into an asset, just as Arnold had done decades before. Throughout the first decade of the 21st century, Dwayne’s star rose and his fan base grew, as he deftly straddled the worlds of wrestling and acting. In 2011, he took to social media, and his infectious personality shined right through the glow of millions of smartphones and tablets to further secure him a level of global recognition few others on planet Earth can claim. All the while, Dwayne preaches the gospel of iron and sweat and muscle and fitness, mostly through his often bombastic, always humorous Instagram posts, a good many of which are posted from the gym. In doing so he’s converted countless young men and women to the fitness lifestyle. He’s made it “cool” to lift weights once again. He’s reminded the world that muscles aren’t just for show, that they’re emblematic of
SHOT ON LOCATION AT RIENZI STRENGTH & CONDITIONING
MARCH 2010
MAY 2013
MARCH 2014
SEPT. 2014
strength and discipline and, most important to him, noseto-the-grindstone hard work. And he purposefully connects the dots between the work he puts in at the gym with his success today. Today, as we knock on the door of 2016, Dwayne Johnson continues to lead the call – the one that Joe Weider started 75 years ago – to a stronger, fitter, healthier lifestyle for one and all. He is the heir apparent to Joe’s legacy, not because he asked to be, but because he’s chosen to live as an example of the same ideals that captured Joe’s imagination in 1940 and to spread those ideals the world over, as Joe once did. And in a serendipitous twist that can’t only be coincidence, Dwayne also started his path to success with just $7, expanding it to a fortune through drive and ingenuity. For all of this, and because he’s #thepeopleschampion, Muscle & Fitness is proud to name Dwayne Douglas Johnson our Man of the Century. May he continue to inspire until the next one.
TALKING SHOP Dwayne
Johnson chats with M&F editor in chief Shawn Perine during his cover shoot for this issue.
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These meal plans are for an overall 12-week program. In the first three weeks you’ll shed the kilos fast. In the next nine, you’ll work on adding bulk. But be warned: it’s brutal. It’s a no-bullshit, real man’s guide that’s guaranteed to work... if you have the mental toughness to stick with it.
62
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JANUARY 2016
THE
STRIP DOWN, DOWN, BULK UP NUTRITION
PROGRAM
THE FI FIRS RST T 3 WE WEEK EKS S This Qui This Quicks ckstart tart pla plan n divv divvies ies up your yo ur dai daily ly cal calori orie e int intak ake e amo among ng five fi ve or si sixx me meal als s to he help lp you cr crea eate te a consi consistent stent calor calorie-burn ie-burning ing patte pattern. rn. If yo you’ u’re re no nott ea eati ting ng at re regu gula larr bu butt relati rel ativel vely y bri brief ef int interva ervals, ls, yo you’ u’re re not stokin sto king g you yourr met metabo abolis lism m wit with h the stea st eady dy su supp pply ly of ca calor lorie ies s it ne need eds s to ge gene nera rate te en enou ough gh he heat at to re rele leas ase e fatt as an en fa energ ergy y so sour urce ce.. You ou’’d be sur surpri prised sed at ho how w the simple sim ple act of esta establis blishing hing a cons consist istent ent calor ca loric ic in intak take e wil willl do won wonder ders s to alt alter er yourr body comp you composit osition. ion. The Qui Quicks ckstart tart dai daily ly mea meall pla plan n include inc ludes s prot proteinein-sour source ce foo foods ds for muscle mus cle bui buildi lding ng (a (and nd for mus muscle cle retention) retent ion),, carbohy carbohydrates drates for fuel, fats fa ts fo forr en energ ergy y an and d he heal alth th an and d vegetab veg etables les to aid dig digest estion ion and deliv del iver er a sign signifi ifican cantt amo amount unt of micronu mic ronutri trients ents.. Car Carbs bs – you yourr ene energy rgy food fo ods s – ar are e lo load aded ed in th the e mo morn rnin ing g so they the y can pow power er you yourr day day’s ’s act activi ivitie ties. s. Conversely Conv ersely,, your protei protein-heavy n-heavy meal me als s ar are e ea eate ten n lat later er in th the e aft after ernoo noon n and an d in into to th the e ev even enin ing g to en enab able le yo your ur body bo dy to re repa pair ir mu muscl scle e ti tiss ssue ue at night nig ht whi while le you res rest. t. Add Additi itional onally ly,, the inc increa reased sed pro protei tein n int intake ake further furt her jui juices ces you yourr met metabol abolism ism..
BOTTOM-LINE COMMITMENT Since the program is short-range there’s there’ s little room for deviation. Following a go-ahead from your
medical practitioner, you must commit to its every step without fail. Foremost, to see results, you must eat every meal (each between two and three hours apart), and you must eat the meals in order. If you skip Meal 3 or scoff a Snickers for Meal 6, you upset your daily pattern, significantly disrupting the intended goal of keeping your metabolism in white-hot fat-loss turf. Not only do you lose the benefits of that single day as a result of your dietary lapse, but you’ll need the next two days to restore the pattern. So, ultimately, you’ll have lost three days. Disrupt the pattern twice in a single week and you’re toast. So do yourself a favour and approach these next three weeks with a nononsense attitude: if Quickstart says you’re eating peanut butter in the afternoon, come hell or high water, water, you’ yo u’d d bett better er do ex exact actly ly tha that. t.
TIP TI PS TO MA MAKE KE IT
EASIER Follow Follo w th thes ese e ti tips ps to ma make ke the three weeks go by as easily as possible. ● Prepare enough food
(chicken, fish, steamed vegetables) at one time to make approximately two days da ys’’ wo worth rth of me meal als. s. ● Shop every few days
to ensure that your fish and vegetables remain fresh. ● Pack each meal
individually in plastic food containers the night before. ● Do not increase the
intensity of your cardio
during the three weeks of the plan. ● Note all the times you
eat each meal and drink
JUDGING JUDGI NG PROG PROGRESS RESS Evaluating the success of this program, or of any dietary strategy, is not all about the bathroom scales. You need to look at the whole picture. Muscle weighs a lot, but doesn’t take up much room; fat doesn’t weigh as much, but takes up 4½ times more space. Ultimately, your goal is to weigh as much as you can per square centimetre, and for there to be fewer square centimetres of you.
each glass of water. This will keep you motivated to stay with the plan. ● Don’t expect to see
any weight change during the first week
of the plan. Avoid stepping on a scales until after the third week. ● Even if you don’t
feel hungry, eat on
schedule.
JANUARY 2016
MUSCLE & FITNESS
63
MEAL PLANS
EVALUA EVAL UATI TING NG TH THE E SU SUCC CCES ESS S OF TH THIS IS PROG PR OGRA RAM, M, OR OF AN ANY Y DI DIET ETAR ARY Y STRA ST RATE TEGY GY,, IS NO NOT T AL ALL L AB ABOU OUT T TH THE E BATH BA THRO ROOM OM SC SCAL ALES ES.. YOU NE NEED ED TO LOOK AT THE WHOLE PICTURE.
Other factors beyond the scale deserve your attention. If you’re not losing weight, yet sense a difference in the fit of your clothes and you’re demonstrating more power in the gym, it’s because you’re gaining muscle tissue and your body composition is changing. It’s a healthy program, but Quickstart is still very restrictive – once you’ve completed it, you probably won’t want to follow it ever again. Instead, begin a longterm program, one that’s tailored for your level of activity and energy needs. As your physique improves, it’s a safe bet you’ve become metabolically efficient, and you should learn as much as possible about keeping it that way.
GROUND GROUN D RU RULES LES FOR MAXIMU MAX IMUM M FA FAT T LOS LOSS S
EAT AL EAT ALL L TH THE E FO FOOD OD PRESCRIBED
Your day’s been manic. It’s 10pm and you haven’t eaten meals 4, 5 or 6. You’d better get busy with your knife and fork. Skipping meals is far worse than not eating them at consistent two- to three-hour intervals. The plan is tuned for caloric and appetite response, so if you skip a meal then you’re going to be hungr y. EAT EA T LEA LEAN N PR PROT OTEI EIN N THROU THR OUGH GHOUT OUT THE DA DAY Y
Give your body a protein infusion every couple of hours to maximise muscle growth while stimulating the release of fat-burning hormones. The best sources include lean beef, chicken and fish, lower-fat dairy foods and soy.
EAT EA T TH THE E ME MEAL ALS S
DRINK DR INK 30 30ML ML OF WATE TER R
IN OR ORDE DER R
FOR EV FOR EVER ERY Y 0. 0.5K 5KG G OF BODY BO DY WE WEIG IGHT HT EA EACH CH DA DAY Y
No, you can’t eat one meal right before another, you can’t mix and match foods, and you can’t substitute a banana split for a banana. Be very clear with yourself: you made the decision to follow this program, and you must be accountable for your progress, or lack of progress. Pick specific times to eat, and then stick to the timetable. DON’T DON’ T CHEA CHEAT T
Your friends may be chowing down on fried calamari, but don’t lose your cool. Remember, you made the choice to follow this plan. Drink your water, stick to your programmed menus, and tell yourself that three weeks goes by really fast. 64
MUSCLE & FITNESS
If you stick to only this part of the plan, you’ll drop nearly 2.5kg – guaranteed. Water allows your body to rid itself of toxins, mobilise nutrients and maintain a consistent temperature. A low intake makes your body find another way to maintain homeostasis – like storing fat underneath your skin for insulation. Most people have trouble drinking a lot of water at first, but the more you drink, the more you’ll thirst for it. If you’re not active, you can lower fluid intake to 15ml per half-kilo of body weight.
JANUARY 2016
BE STRA STRATEG TEGIC IC WITH CARBOHYDRATES
Carbs come in two forms — starchy, faster acting options such as rice, bread and pasta, which raise blood sugar quickly; and non-starchy carbs such as fruits, vegetables and whole grains, which are higher in fibre and raise blood sugar gradually.. Non-s tarchy carbs aren’t gradually a problem, but with starchy carbs, it’s when you you eat them that’s key: first thing in the morning or directly after a workout and your body is more likely to use them to refuel energy reserves. IF YO YOU U WE WEIG IGH H MO MORE RE THAN TH AN 90K 0KG G AD ADD D MORE MO RE PRO PROTEI TEIN N
The heavier you are, the more protein you require. For every 10kg you are above 70kg, add 30g of protein (another protein shake, for instance) per day, either in one meal or spread over two. If you weigh less but are tormented by cravings, you can add this amount of protein as well. DON’T DON’ T BE AFR AFRAID AID OF COND CONDIMENT IMENTS S
Jazz up the pre Jazz prescr scribe ibed d me meal als s wit withou houtt loadi loa ding ng on the cal calori ories es or lar lardi ding ng the them m with wit h “ba “bad” d” fat fat.. You ou’r ’re e not ai aimi ming ng to create crea te an adv adversa ersarial rial rela relation tionship ship with wi th fo food od,, bu butt to us use e fo food od to sp spur ur a phy physiq sique ue cha change. nge. Cond Condime iments nts you yo u ca can n co consu nsume me wit with h ab aband andon on include incl ude tom tomato ato sauc sauce, e, must mustard, ard, barbecue barb ecue sauc sauce, e, butte butterr, sals salsa, a, spic spices, es, horserad horse radish, ish, extra extracts cts (v (vanil anilla, la, oran orange, ge, almond alm ond), ), and lem lemon on or lim lime e jui juice ce..
THE QUICKST QUICKSTART ART 3-WEEK 3-WEE K PROG PROGRAM RAM The plan is designed for an 80kg male. For every increase of 10kg of body weight, boost daily protein intake by 30g, the equivalent of 1 protein shake. Regardless of your starting weight, take a multivitamin daily. Time to get started. Remember three weeks goes by really quick. Stick to it and it’ll be over before you know it you’ll be lighter, happier and healthier. heal thier.
MEAL PLANS
WEE WE EK 1 F O OD MEAL 1
MEAL 2 MEAL 3
MEAL 4
MEAL 5
M EA EA L 6
P OR T I ON
CALORIES
P RO T EI N
FAT
C A RB S
Oatmeal, plain, cooked
1 2cups 1 /
2 18
9
4
38
Or an ge (o r a b a n a n a)
1
62
1
0
15
A pp l e
1
81
0
0
21
W hi te ric e, cooked
1 cu p
23 3
5
0
51
1 2 c / ch h i ck e n
115g
14 2
27
3
0
S pi n a ch , s t e a m e d
1 cu p
36
2
1
8
Raw c eler y
2 cu p s
38
2
0
9
P e a n u t bu t t e r (n a t u r a l )
1 tbs p
94
4
8
3
W h i t e f i s h , c ook ed (n o t ba t t e r e d or f r ie d)
250g
23 8
52
2
0
Zu cchini, s te amed
1 cup
29
1
0
7
A s p ar a gu s , s t e a m e d
1 cup
43
5
1
8
To s s e d s a l a d , n o dr e s s i n g
3 cu p s
66
5
0
13
Mi x e d b e r r i e s
1 -2 c u p s
4 5 ( 1 c u p)
1
1
10
13 25
114
20
18 3
FAT
CARBS
br eas t , no s k in
T O TA L
WEE WE EK 2 F O OD MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
PORTION
CALORIES
P RO T E I N
Oatmeal, plain, cooked
1.5 cups
218
9
4
38
Orange (or a banana)
1
62
1
0
15
A pp l e
1
81
0
0
21
Peanut butter (natural)
1 tbsp
94
4
8
3
Baked potato
1 2 pot a to /
1 10
2
0
25
1 2 /
115g
142
27
3
0
(or) whit e fis h
115g
119
26
1
0
Spinach, steamed
2 cups
106
12
1
20
Raw celery
2 cups
38
2
0
9
Peanut butter (natural)
1 tbsp
94
4
8
3
W h i t e f i s h (n o t b a t t e r e d o r f r i e d)
250 g
23 8
52
2
0
chicken breast, no skin
Squash, steamed
1 cup
29
1
0
7
C ap s i cu m , s t e am e d
1 cup
43
5
1
8
To s s e d s a l a d , n o dr e s s i n g
3 cu p s
66
5
0
13
12 7 8
12 6
27
16 2
FAT
C A RB RB S
T O TA L
WEEK WE EK 3 FOOD
PORTION
CALORIES
MEAL 1
Oatmeal, plain, cooked
1 2 cups 1 /
218
9
4
38
MEAL 2
Apple
1
81
0
0
21
MEAL 3
1 2 chicken /
1 15 g
14 2
27
3
0
(or)) white fish (or
115g
119
26
1
0
Squash, steamed
1 cup
36
2
1
8
Asparagus, steamed
1 cup
43
5
1
8
Tossed salad
3 cups
66
5
0
13
with low-calorie dressing
1 tbsp
25
0
2
1
Raw celery
2 cups
38
2
0
9
Peanut butter (natural)
1 t bsp
94
4
8
3
White fish
250g
238
52
2
0
Zucchini, steamed
1 cu p
29
1
0
7
Tomato, steamed
1 cup
65
3
1
14
Tossed salad, no dressing
3 cups
66
5
0
13
Hard-boiled egg
1 wh ole
74
6
5
1
1 17 2
123
27
136
MEAL 4
MEAL 5
M EA EA L 6 TOTAL
breast, no skin
P RO T EI EI N
JANUARY 2016
MUSCLE & FITNESS
65
MEAL PLANS
Phase 2: what to eat to bulk up Packing on muscle is a hard nut to crack because it requires a nearperfect alignment of several rather large planets. First and foremost you have to lift heavy weights, but you knew that already. Secondly, you have to give your body enough time to grow, so rest days are essential, as is good, solid sleep. You do most of your growth when you’re asleep so eight hours shut-eye every night is critical for muscle development. And finally, but absolutely crucially, you have to feed your body enough of the r ight nutrients so it can grow. One of the most common mistakes most men make when trying to gain muscle is not feeding their bodies. Think of muscle gain as eighty percent diet and twenty percent
exercise. To grow seriously big muscles you’ll need not only to eat the right type of food, but also the right amount at the right time. Here then is your meal plan for maximum muscle growth. It’s a very high protein, high calorie diet, so you better be hitting heavy weights seven or eight times a fortnight, working the whole body. If you’re not doing a considerable amount of heavy lifting, this meal plan will simply make you fat. If you can stick to it for a month or two, you should notice a considerable change in your physique. So, what are you waiting for? Go to the gym and get eating. You’ve got nine weeks to get results. ● This muscle-building diet
is designed to help you pack on lean muscle as quickly as possible. Each
day’s menu provides approximately 3500 calories. Combined with a full-body workout the plan should help you gain 250 grams to half a kilo of pure muscle each week. That’s as much as two kilograms a month. (If you’re not meeting that goal after several weeks, try upping the intensity of your workouts and adding 250-500 more calories to the plan. If you’re putting on more than a half a kilo a week, cut 250500 calories a day.) ● Whey it up: different brands of whey protein powder might deliver different amounts of energy and protein. Each scoop of whey powder should deliver roughly 120 calories and 20 grams of protein. If it varies drastically, modify your scoops so that it matches this nu mber.
MONDAY ●
Breakfast
●
Morning snack
●
Lunch
●
Afternoon snack
Oats and sultanas 1 2 cup dry instant ( / oats made with water plus 2 scoops 1 2 whey protein, / small box sultanas, 1 cu p s k im mi lk , 2 tsp flaxseed oil)
Strawberry citrus smoothie . (2 s co op s whey protein, 1 cup strawberries, 2 tsp flaxseed oil, 1 t sp o li ve o il , 1 c up orange juice)
Tuna salad (200g c an t un a i n o il , drained, 2 cups tossed salad greens, 1 tbsp olive oil), glass o f s ki m m il k
Banana citrus smoothie (2 scoops whey protein, 1 banana, 2 tsp flaxsee d oil, 1 cup orange juice, ice)
580 CALORIES 52g PROTEIN 44g CARBOHYDRATES 20g TOTAL FAT
594 CALORIES 43g PROTEIN 16g CARBOHYDRATES 36g TOTAL FAT
595 CALORIES 55g PROTEIN 5g CARBOHYDRATES 44g TOTAL FAT
545 CALORIES 43g PROTEIN 14g CARBOHYDRATES 23g TOTAL FAT
●
You’ ll need: 2 large eggs 6 egg whites Spinach (frozen) Capsicum (diced) 1 cup skim milk 1 slice wholegrain toast 1 tbsp butter
66
Bedtime snack
2 cups skim milk, 1 scoop whey protein, 1 apple, 2 tbsp peanut butter
545 CALORIES 43g PROTEIN 14g CARBOHYDRATES 23g TOTAL FAT
Dinner
The muscle omelette
●
What to do > Set a small 10cm pan ov er medium high heat and melt a knob of butter, generously coating the base and sides. > Whisk together egg whites and whole eggs. Add egg mix ture to pan and cook 3-5 minutes, until egg whites are cooked through to the top, frequently lifting the sides of egg whites with a spatula to allow uncooked portions to slide undernea th (tilt the pan to help them do this). > Top one side of egg mixture wi th (thawed) spinach and capsicum. Using the spatula, fold over un-topped side. > Season to taste wi th black pepper and enjoy with skim milk and a single slice of wholemeal toast topped with remaining but ter.
MUSCLE & FITNESS
JANUARY 2016
60 AL I 42g PROTEIN 56g CARBOHYDRATES 24g TOTAL FAT
MEAL PLANS
TUESDAY ●
Breakfast
Lunch
●
Bedtime snack
●
Oats and sultanas 1 2 cup dry instant ( / oats made with water plus 2 scoops 1 2 whey protein, / small box sultanas, 1 c up s ki m m il k, 2 tsp flaxseed oil)
Strawberry citrus smoothie (2 scoops whey protein, 1 cup strawberries, 2 tsp flaxseed oil, 1 t sp o li ve o il , 1 c up orange juice)
Tuna salad (200g c an t un a i n o il , drained, 2 cups tossed salad greens, 1 tbsp olive oil), glass o f s ki m m il k
Banana citrus smoothie (2 scoops whey protein, 1 banana, 2 tsp flaxseed oil, 1 cup orange juice)
2 cups skim milk, 1 scoop whey, protein, 1 apple, 2 tbsp peanut butter
580 CALORIES 52g PROTEIN 44g CARBOHYDRATES 20g TOTAL FAT
594 CALORIES 43g PROTEIN 16g CARBOHYDRATES 36g TOTAL FAT
595 CALORIES 55g PROTEIN 5g CARBOHYDRATES 44g TOTAL FAT
545 CALORIES 43g PROTEIN 14g CARBOHYDRATES 23g TOTAL FAT
545 CALORIES 43g PROTEIN 14g CARBOHYDRATES 23g TOTAL FAT
●
●
Afternoon snack
● Morning snack
Dinner
Chicken and cabbage pasta You’ll nee d: 200g chicken mince 2 tbsp oil 1 cup sliced cabbage 2 tbsp lemon juice 1 cup of wholemeal pasta (fettuccine, spaghetti or linguine) Glass of skim milk 100g container of Greek yoghurt
What to do > Cook the pasta in lightly to soften. > Stir-fry the mince in the in a separate frypan until cooked. > Add the cabbage to the stir-fry then add the pasta to the mix. > Cook for a couple of minutes and season with salt, pepper and lemon or lime juice
lt
t r
til it t rt
520 CALORIES 58g PROTEIN 48g CARBOHYDRATES 4.5g TOTAL FAT
WEDNESDAY ●
Breakfast
Lunch
Muscle omelette (2 large eggs, 5 e gg w hi te s, 1 2 cup spinach), / capsicum (diced), 1 c up s ki m m il k 1 s li ce t oa st 1 t bs p b ut t er
Blueberry citrus smoothie (2 scoops whey protein, 1 cup blueberries, 2 tsp flaxseed oil, 1 t sp o li ve o il 1 c up orange juice)
Turkey sandwich (150g sliced turkey breast, mustard, 2 slices wholegrain bread), 2 cups tossed salad greens, 1 tbsp olive oil dressing
Strawberry citrus smoothie (2 scoops whey protein, 1 cup strawberries, 2 tsp flaxseed oil, 1 tsp olive oil, 1 cup orange juice)
2 cups low-fat yoghurt, 1 small box sultanas, 1 2 cup almonds /
608 CALORIES 42g PROTEIN 56g CARBOHYDRATES 24g TOTAL FAT
594 CALORIES 43g PROTEIN 16g CARBOHYDRATES 36g TOTAL FAT
537 CALORIES 42g PROTEIN 51g CARBOHYDRATES 19g TOTAL FAT
594 CALORIES 43g PROTEIN 16g CARBOHYDRATES 36g TOTAL FAT
689 CALORIES 39g PROTEIN 68g CARBOHYDRATES 29g TOTAL FAT
Dinner
Chilli con carne You’ll nee d: 200g low-fat beef mince 1 small onion, diced 2 cloves garlic, finely diced 1 can diced tomatoes 1 can red kidney beans Worcestershir e sauce (optional but adds an extra bit of flav our) 1 tbsp chilli powder small dollop of sour cream and chive s if you want to get all fancy. Packet 90-second brown rice
●
Bedtime snack
●
●
●
Afternoon snack
● Morning snack
What to do > Drain off any excess fat after frying meat. Add canned tomatoes, kidney beans and seasonings. Mix well, cover and cook for 30 minutes over medium low heat. > Don’t let the mince dr y out. Serve on bed of 90-second brown rice. Enjoy with glass of skim milk.
6 AL I 53g PROTEIN 54g CARBOHYDRATES 22g TOTAL FAT
JANUARY 2016
MUSCLE & FITNESS
67
MEAL PLANS
THURSDAY ●
Breakfast
●
Morning snack
●
Lunch
●
Afternoon snack
●
Bedtime snack
Oats and sultanas 1 2 cup dry instant ( / oats made with water plus 2 scoops whey protein, 1 2 small box / s ul t an as , 1 c up s ki m m il k, 2 t sp flaxseed oil)
Strawberry citrus smoothie (2 scoops whey protein, 1 cup strawberries, 2 tsp flaxseed oil, 1 t sp o li ve o il , 1 c up orange juice)
Chicken salad (200g diced chicken breast, 2 cups tossed salad greens, 1 tbsp olive oil dressing), glass o f s ki m m il k
Banana citrus smoothie 2 scoops whey protein, 1 banana, 2 tsp flaxsee d oil, 1 cup orange juice)
2 cups skim milk, 1 scoop whe y, protein, 1 apple, 2 tbsp peanut butter
580 CALORIES 52g PROTEIN 44g CARBOHYDRATES 20g TOTAL FAT
594 CALORIES 43g PROTEIN 16g CARBOHYDRATES 36g TOTAL FAT
413 CALORIES 42g PROTEIN 48g CARBOHYDRATES 17g TOTAL FAT
545 CALORIES 43g PROTEIN 14g CARBOHYDRATES
545 CALORIES 43g PROTEIN 14g CARBOHYDRATES TOTAL FAT
●
Dinner
Kangaroo steak with chilli, lime & rosemary
What to do > Soak steak in oli ve oil, lime jui ce, sal t an d pe ppe r fo r 20 minutes. > On high heat sear steak for 2 minutes each side, turn down to medium heat for a further two minutes. > Add rosemary, chilli and lime to pan and let rest in pan for a furth er after cooking. Serve with a 100g baked sweet potato and dollop of natural yoghurt and fresh green beans .
You’ ll need : 300g kangaroo steak 1 tbsp olive oil 2 long red chillis 1 fresh lime (cut into quarters) 2 sprigs of fresh rosemary 2 tbsp lime juice
CALORIES 58g PROTEIN 48g CARBOHYDRATES 4.5g TOTAL FAT
FRIDAY ●
Breakfast
●
Morning snack
●
Lunch
●
Afternoon snack
●
Bedtime snack
Omelette (2 large eggs, 5 egg whites, 1 large diced green capsicum) 1 c up s ki m m il k 1 slice wholegrain toast, 1 tbsp butter
Blueberry citrus smoothie (2 scoops whey protein, 1 cup blueberries, 2 tsp flaxseed oil, 1 t sp o li ve o il , 1 c up orange juice)
Ham sandwich (150g sliced ham, mustard, 2 slices wholegrain bread) 2 cups tossed salad greens, 1 tbsp olive oil dressing
Strawberry citrus smoothie (2 scoops whey protein, 1 cup strawberries, 2 tsp flaxseed oil, 1 tsp olive oil, 1 cup orange juice)
2 cups low-fat yoghurt, 1 small box sultanas, 1 2 cup almonds /
608 CALORIES 42g PROTEIN 56g CARBOHYDRATES 24g TOTAL FAT
594 CALORIES 43g PROTEIN 16g CARBOHYDRATES 36g TOTAL FAT
624 CALORIES 28g PROTEIN 92g CARBOHYDRATES 16g TOTAL FAT
594 CALORIES 43g PROTEIN 16g CARBOHYDRATES 36g TOTAL FAT
689 CALORIES 39g PROTEIN 68g CARBOHYDRATES 29 T OTA L FAT
●
Dinner
Spicy pepper pork chops with roast capsicum You’ ll need : 2 (100g) pork mid-loin chops 1 tbsp olive oil Pinch of salt Pepper 2 tsp Chinese five spice 2 tsp whole black peppercorns 1 whole capsicum
What to do > Mix salt, pepper, Chinese five spice and peppercorns in a bowl. Coat pork chops with the mixture. > Heat oil in hot pan and sear pork chops on both sides for two minutes or until brown. If you’re using a frypan, turn off heat and allow to rest. If not, lower the heat and cov er. > To roast capsicum, cut into quarters and de-seed. Cook under a hot grill for 6-8 minutes, then add to pan before serving.
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560 CALORIES 59g PROTEIN 5g CARBOHYDRATES 35g TOTAL FAT
MEAL PLANS
SATURDAY ●
Breakfast
Lunch
●
Bedtime snack
●
Oats and sultanas 1 2 cup dry instant / oats made with water plus 2 scoops 1 2 whey protein, / small box sultanas, 1 c up s ki m m il k,
Strawberry citrus smoothie whey protein, 1 cup strawberries, 2 tsp flaxseed oil, 1 t sp o li ve o il , 1 c up
Tuna salad c an t un a i n o il , drained, 2 cups tossed salad greens, glass of skim milk
Banana citrus smoothie whey protein, 1 banana, 2 tsp flaxseed oil, 1 cup
2 cups skim milk, 1 scoop whey protein, 1 apple, 2 tbsp peanut butter
580 CALORIES 52g PROTEIN 44g CARBOHYDRATES 20g TOTAL FAT
594 CALORIES 43g PROTEIN 16g CARBOHYDRATES 36g TOTAL FAT
595 CALORIES 55g PROTEIN 5g CARBOHYDRATES 44g TOTAL FAT
545 CALORIES 43g PROTEIN 14g CARBOHYDRATES 23g TOTAL FAT
540 CALORIES 54g PROTEIN 34g CARBOHYDRATES 20
●
●
Afternoon snack
● Morning snack
Dinner
Cheat Day Pizza You’ll nee d: 1 wholemeal readymade pizza base 60g sundried tomatoes 1 cup torn rocket leaves 2 tbsp pizza sauce 50g freshly grated parmesan cheese 1 glass of skim milk
What to do > Coat the bottom of the pizza base with pizza sauce. > Place sundried tomatoes on top with hal f of the fresh parmesan cheese. > Bake in oven at 200°C for 10 minutes. > Remove from oven, add fresh rocke t and remaining parmesan cheese. > Drizzle a little olive oil over the pizza before eating. 54 35g PROTEIN 52g CARBOHYDRATES 24g TOTAL FAT
SUNDAY ●
Breakfast
Lunch
●
Bedtime snack
●
Omelette eggs, 5 egg whites, 1 large diced green s ki m m il k, 1 s li ce wholegrain t oa st , 1 t bs p b ut t er
Blueberry citrus smoothie whey protein, 1 cup blueberries, 2 tsp flaxseed oil, 1 t sp o li ve o il , 1 c up
Turkey sandwich breast, mustard, 2 slices wholegrain tossed salad greens, 1 t bs p o li ve o il dressing
Strawberry citrus smoothie whey protein, 1 cup strawberries, 2 tsp flaxseed oil, 1 tsp olive oil, 1 cup
2 cups low-fat yoghurt, 1 small box sultanas, 1 2 cup almonds /
608 CALORIES 42g PROTEIN 56g CARBOHYDRATES 24g TOTAL FAT
594 CALORIES 43g PROTEIN 16g CARBOHYDRATES 36g TOTAL FAT
537 CALORIES 42g PROTEIN 51g CARBOHYDRATES 19g TOTAL FAT
594 CALORIES 43g PROTEIN 56g CARBOHYDRATES 18g TOTAL FAT
689 CALORIES 39g PROTEIN 68g CARBOHYDRATES 29g TOTAL FAT
●
●
Afternoon snack
● Morning snack
Dinner
Butter and garlic salmon You’ll need: 1 x 200g salmon fillet 25g butter 1 clove garl Salt and p
What to do > Melt a small knob of butter in a fr ying pan using medium heat > Add salmon and cook for about 5 minutes, turning h i e. The fish is cooked when there is no pink ss on the side of the fillet. en fish is cooked remove from pan. Add maining butter and garlic and hea t until it starts to bubble. > Return fish to pan then serve, pouring sauce over fish. > Serve wit h a plain salad and glass of skim milk.
JANUARY 2016
656 CALORIES 49g PROTEIN 12g CARBOHYDRATES 47g TOTAL FAT
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TIME UNDE
Extending the length of your sets may be the best and most underutilised way to build slabs of muscle. BY DAN TRINK /// PHOTOGRAPHS BY EDGAR ARTIGA
BARBELL BACK SQUAT Use a low bar position with the bar resting across your traps – not at the base of your neck. As for depth, thighs parallel to the floor is textbook, but going slightly lower (as pictured) is even better.
THERE ARE LOTS OF reasons to have an eye on the clock when you’re training. Timing your workouts and rest periods will make sure that you aren’t taking too long between sets; it will guarantee you finish your training with enough time to get to work; and it will even get you back on track when you’re staring too long at the cute girl wearing yoga pants in the squat rack.
But there is one aspect of timing in your workouts that you may be missing out on completely. One that will ensure that you are working your muscles in a way that optimises growth. A method that has you time out the length of each phase (lowering, lifting, pausing) of each rep and, ultimately, each set in order to promote the greatest amount of muscle gain. This technique is simply called Time Under Tension (TUT) training. TUT can be achieved in two ways. The first is to set a timer – say, for 40 seconds – and continue to perform an exercise for that amount of time without stopping. A more effective way, and the one this program will focus on, is to use a tempo prescription for each rep. Why is this more effective? Because it allows you to specifically slow down the eccentric or lowering phase of each rep. And there is much research to back up that slow eccentric phases are an effective way to build mass. In our program charts, tempo is laid out as a four-digit number.
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TIME UNDER TENSION
Each number correlates with a specific phase of the movement and represents the number of seconds you will spend in this phase. The first number represents the lowering phase (for example, the descent in a squat, lowering yourself in a pullup, or bringing a bench press down to your chest). The second number refers to any pause at the bottom of the movement. The third is the lifting phase in which you are overcoming gravity to lift the bar or your body. The final number is any pause that might occur at the top. So a 4-1-1-0 tempo for a back squat would have you lowering for a four-second count, pausing for one second at the bottom, taking one second to stand up, and then not pausing at the top. Using tempo this way will force each rep to last six seconds (4+1+1+0 = 6). If you maintain this tempo for eight reps, then the entire set will take 48 seconds, which falls right in the middle of the ideal time under tension range to buildmuscle (40 to 60 seconds). And while it may take a workout or two to get used to using tempo, the benefits are worth it. Here’s how to shorten your learning curve. ● MOST TUT PROGRAMS (this one
included) focus on a slow lowering phase and a fast lifting phase. So even if you lose count of the seconds for each, remember that you should go down slow and come up fast. ● YOU ARE GOING to
want to cheat the rep speed and move faster as you fatigue. Don’t. Get a training partner to count the tempo for you. Three or four seconds is a long time. with your weight selection. While you may be able to bench 100kg for 10 reps normally, the longer lowering phase will make things much harder. Cut 20 percent off the weight you use. While this may not be great for your ego, controlling the TUT will ultimately give you the size you want.
● BE CONSERVATIVE
● YOU WILL LIKELY be
very sore the first week or two of training this way. Prepare appropriately.
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J A N UA RY 2 0 1
THE PROGRAM DIRECTIONS: Perform
each workout once per week, resting on two non-consecutive days. Note that the reps shown in the charts are for use in Week 1 only. In Weeks 2 to 4, use the following guidelines: ● WEEK 2 -
all reps go to 10-12
● WEEK 3 -
all reps go to 6-8
● WEEK 4 -
all reps go to 12-15
You will also need to scale your weights appropriately from week to week. When the number of reps per set goes down, weights should increase over the previous week’s. When the number of reps per set goes up, weights will likely have to decrease.
WEEK 1 /// DAY I EXERCISE
REPS
SETS
TEMPO
REST
A. Barbell back squat
8–10
4
4-0-1-0
60 sec
B1. Dumbbell step-ups
8–10/leg
3
3-0-1-0
60 sec
B2. Romanian deadlift
8–10
3
4-0-1-0
60 sec
C1. Walking lunge
8–10/leg
3
2-0-1-0
60 sec
C2. Hanging knee raise
8–10
3
4-0-1-0
60 sec
WEEK 1 /// DAY II EXERCISE
A. Bench press B1. Single-arm dumbbell overhead press B2. Cable chest flye
REPS
SETS
TEMPO
REST
8-10
4
3-1-1-0
60 sec
8-10/side
3
3-0-1-0
60 sec
8-10
3
4-0-1-0
60 sec
G R O O M I N G B Y
C1. Seated Arnold press
8-10
3
3-0-1-0
60 sec
C2. Push-ups
8-10
3
4-0-1-0
60 sec
V A L I S S A Y O E
TIME UNDER TENSION
SINGLE-ARM DUMBBELL OVERHEAD PRESS Hold a dumbbell in your right hand and spread your left arm out to the side for balance. Start with the dumbbell at or above your shoulder, then press straight up, keeping your core tight. Do an equal number of reps on both sides.
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TIME UNDER TENSION
WEEK 1 /// DAY III
DUMBBELL STEP-UPS Hold a dumbbell in each hand and place a bench or box on the floor in front of you that’s knee height. Place one foot on the bench and drive through your heel to come up onto the bench. Keep your torso upright.
EXERCISE
REPS
SETS
TEMPO
REST
A. Pull-up
8-10
4
4-0-1-0
60 sec
B1. Barbell bentover row
8-10
3
3-0-1-0
60 sec
B2. Cable straight-arm pulldown
8-10
3
4-0-1-0
60 sec
8-10/side
3
3-0-1-1
60 sec
8-10
3
4-0-1-0
60 sec
C1. Single-arm DB row C2. Rear dumbbell flye
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TIME UNDER TENSION
BARBELL BENTOVER ROW Set a barbell on a rack at hip level and grasp it with both hands at shoulder width. Take the bar out of the rack, step back and set your feet at shoulder width. Bend your hips back and lower your torso until it’s about parallel to the floor. Row the bar to your belly, keeping your lower back in its natural arch.
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TIME UNDER TENSION
WEEK 1 /// DAY IV EXERCISE
REPS
SETS
TEMPO
REST
8-10
4
3-0-1-0
60 sec
B1. Heel-elevated goblet squat
8-10
3
3-2-1-0
60 sec
B2. Glute-ham raise
8-10
3
4-0-1-0
60 sec
C1. Leg press
8-10
3
3-1-1-0
60 sec
C2. Reverse hyperextension
8-10
3
3-0-1-0
60 sec
A. Trap-bar deadlift
WEEK 1 /// DAY V EXERCISE
REPS
SETS
TEMPO
REST
8-10
4
3-1-1-0
60 sec
B1. Close-grip chin-up
8-10
3
3-0-1-0
60 sec
B2. Decline EZbar skull crusher
8-10
3
4-0-1-0
60 sec
C1. Incline DB curl
8-10
3
3-0-1-0
60 sec
C2. Triceps rope pressdown
8-10
3
3-0-1-0
60 sec
A. Barbell Floor press
HEEL-ELEVATED GOBLET SQUAT Hold a single dumbbell vertically in your hands, palms cupped under the top end of the bell. Stand with your heels on a pair of plates, then perform squats, dropping your hips low and keeping your back flat throughout the move.
DECLINE EZ-BAR SKULL CRUSHER Hold a loaded EZ-bar and lie on a decline bench, hooking your feet under the foot rest. Keeping your elbows fixed in place throughout the move, bend them to lower the weight to the top of your head, then engage your triceps to extend the weight back to the top.
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TIME UNDER TENSION
REAR DUMBBELL FLYE Hold a pair of light dumbbells and lie facedown on an incline bench. Keep your elbows extended while you spread your arms away from your body to f orm a T. Squeeze your rear delts in the peak position.
TRAP-BAR DEADLIFT Stand in the middle of a loaded trap bar and squat low to grab the handles. Keep your back flat and look straight forward as you push through your heels to stand up.
DAN TRINK, C.S.C.S., is a strength coach and personal trainer and the author of the book High-Intensity 300 from Human Kinetics. Find him on Facebook: TrinkFitness and on the web: trinkfitness.com
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SUPPS FOR
FITNESS Separating fact from fiction
BY BEN LUCAS
Eating right and lifting weights undeniably adds muscle. But if you’re looking sults you achieve from eating right and the hard work you put into training, you may find yourself looking to various supplements for an added boost.
There are thousands of vitamins you could be taking, but taking a pot of pills and potions can be a strain on your bank account, not to mention a potential waste of time. Here, Ben Lucas, former professional football player and founder of Flow Athletic in Sydney, gives us the down-low on the common supplements used by fit folks, and whether they live up to their hype.
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FIT SUPPS
MAGNESIUM Whether you’re strength training or aerobic training, magnesium is important for post-workout recovery, as it actually eases muscle tension. In fact, it’s often recommended to those suffering from fibromyalgia, a condition that involves chronic pain from muscle and joint tension. Your body needs 80 to 420mg per day, depending on your age and overall health. The reality is that two thirds of Aussies are actually deficient. If you’re feeling tired on a daily basis, have difficulty recovering from your workouts and often have restless sleep, Magnesium could do wonders for you. Some people find that it can upset their stomach – in this case, a magnesium cream can be applied to the skin for the same effect.
PROBIOTICS This is one supplement that’s not often discussed among men looking to tone up, but probiotics are becoming the latest buzz- word in health, and for good reason. Probiotics are healthy bacteria that help support your gut, which is linked to many aspects of human health. Frequent hard training means that the immune system is often suppressed, leaving you more prone to common colds and illnesses. Ideally probiotics should be taken daily, in the form of fermented foods or a supplement, but increased in times of stress such as before a race, during heavy training loads or if you feel a cold coming on. A healthy gut can alleviate common issues like bloating, gastrointestinal discomfort and a weakened immune system.
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BRANCHEDCHAIN AMINO ACIDS (BCAAs) BCAAs are essential nutrients that the body obtains from proteins found in food, especially meat, dairy products and legumes. Athletes use BCAA to improve their performance and reduce protein and muscle breakdown during intense traini ng. It creates an anabolic effect in the body, and many believe this can encourage fat burning. But do you really need them? If you’re someone who completes multiple high-intensity sessions per week, or more than one session in a day, then you should consider taking BCAAs. However, you will only see the benefits if you are eating well, too – it’s not going to burn away the croissant you had for breakfast. These days, a lot of protein powders actually incorporate BCAA into their formula, so you can take out two birds with one stone.
FIT SUPPS
UBIQUINOL If you find you’re often lacking in energy by the afternoon, it may mean that your ubiquinol levels are low. Ubiquinol is the bioavailable (more easily absorbed) form of CoQ10, one of the essential antioxidants naturally found in the body to help with fatigue and muscle repair, but it declines naturally as you age, particularly if you partake in strenuous exercise. Ubiquinol is responsible for providing your cells with energy, and if you can’t seem to shake that sluggish feeling, it’s worth considering. In terms of fitness, studies have shown that it both reduces inflammation after exercise – resulting in improved recovery time – and boosts muscle power, leading to improved athletic performance. This one is best suited to people undertaking endurance fitness activities like long-distance running, or anyone over the age of 30 looking to improve energy l evels.
CREATINE Creatine is formed from amino acids and plays a role in converting food into energy – so it’s basically a fuel. Creatine increases the body’s ability to produce energy rapidly. It’s most effective in h ighintensity training and explosive workouts. With more energy, you can trainer ha rder and more often, producing faster results. Is it something you should look into? There are mi xed responses, but many consider this a good “starting point” supplement. Realistically, if you’re exercising for 30 minutes or less a day, you probably don’t need to be worrying about increased performance. But if you’re serious about building muscle and increasing endurance, it’s worth a thought.
ELECTROLYTES Electrolytes are minerals found in your body and body fluids that carry an electri c charge. The failure to maintain a normal balance can lead to dehydration. Yes, you lose electrolytes when you sweat, but that doesn’t mean you need to be rushing out to grab a sp orts drink or electroly te powder. Unless you’re engaging in endurance exercise, such as a 10 kilometre run, water will do the trick just fine. Endurance athletes, including marathon runne rs, are the ones who should consider supplementation in their hydration plan due to the significant amount of sweat lost while running.
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FIT SUPPS
PROTEIN POWDER You can buy protein powders pretty much anywhere – from health food stores, supermarkets and all over the internet. Many people, from marathon runners to body builders, use protein powders to help build muscle mass. For the everyday gym-goer, it’s important to consume protein within 30-45 minutes of your workout, to feed your muscles and encourage lean muscle growth. But that doesn’t mean you need protein powder specifically. Eggs, hummus and milk will all do the trick. If you’re looking to “bulk up”, whether for a competition or just in general, protein powder is a useful way to help reach your daily protein goals without having to consume an entire egg factory. It can also make a convenient, healthy snack. But the bottom line? It’s not an essential for everyone.
L-GLUTAMINE L-Glutamine, another amino acid found naturally in the body, has been shown to minimise breakdown of muscle and improve protein metabolism. Many downplay the benefits of glutamine, but for men who are looking to build muscle in particular, it’s been shown to be quite beneficial at speeding up muscle repair and increasing power. Nowadays, many protein powders include a good dose of L-Glutamine and it’s easily attainable as it’s found in almost all major food sources such as lean protein, dairy products, cabbage and beans, so it shouldn’t be too difficult for you to incorporate into your day.
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Particular supplements can definitely benefit those who are training hard and have strong fitness goals in mind. However, as you can doubt see, not everyone suits the same supplements, and none are necessarily “essential”. The best thing to do is be honest with yourself about how hard you’re training, and whether your body actually needs some of the more hardcore supplements. The second thing to keep in mind is that no amount of supplementation can reverse the effects of an unhealthy diet. The truth is that if you’re still eating a multitude of processed hardcore and sugary hardcore, musclerepairing supplements aren’t going to have much of an effect.
Jump-start your day. Try Melrose Essential Greens. Melrose Organic Essential Greens is a combination of organic barley grass, wheat grass, chlorella and spirulina. This rich green superfood is packed with phytonutrients such as chlorophyll, betacarotenes, folic acid, vitamins, Visit our website for more information at www.melrosehealth.com.au
75 YEARS OF M&F WISDOM As we wrap our 75th anniversary celebration this month, we combed our archives for the best pieces of advice that hold up today. From the 1940s to the 2000s we’ve kept our readers ahead of the curve. Here, we present the 75 best pieces of advice we’ve ever offered, from Day 1 in 1940 to today. BY THE EDITORS OF M&F
WISDOM FROM EVERY ERA
1940–1959 BEFORE IT WAS COOL Natural energy Inthe 1940s, less was known about table sugar’s negative health impact,but we still steered readers toward natural sweeteners like honey, which is also a cough suppressant and today a toppick for endurance racers.
Smoking kills
KEEP ON PRESSING
In Jan. 1947, we published an article on the benefits of overhead pressing that holds up today; it’s perfect for building the delts and tris and even developing core strength. T H I S S P R E A D : P H O T O S C O U R T E S Y O F W E I D E R H E A L T H & F I T N E C S A S R ; U N S E O V E ( U T H X E ( R O I L A I U V L A T ) ) ; ; Z C E O L U L R E T R E / © S F Y I T O N F E S R E S E P V U E B S L I I N C T A E T I R O N N A S T , I O I N N A C L . ( ( A R R E N E O V L E D S ) ) ;
STRONGMAN In every issue in 1954, we published “Strongman Stunts You Can Do”. Strongman training, like Olympic lifting, has enjoyed a resurgence, though you’re now more likely to see it filed under “functional” training. In recent years, we’ve continued to extoll the benefits of Atlas stone lifts, which columnist Rob Orlando considers indispensable for building strength everywhere.
The bent press An oldie butgoodie: between 1948 and 1957 we frequently recommended the bent press:startwitha dumbbell on one shoulder, bend to theopposite side andpressthe weight up with one hand. It’s a great wayto build shoulder and core strength.
The original Weider principle
1941— OLYMPIC ROOTS
Dating back to the March 1941 issue of Your Physique, we’ve preached the overall strength and aesthetic benefits of Olympic weightlifting. While these lifts fell out of favour, they reemerged with the popularity of CrossFit.
Joe Weider wrote “Don’t Be a Cigarette Slave” in August 1944 and“Do Cigarettes Cause Cancer?”in Dec. 1947. Thisat a timewhen doctors recommended cigarettes as a stress reliever. Today, smoking is the largest preventable cause of death and disease in Australia.
FINISHERS
Weider’s CompoundSet Principle supersetted the same muscle to instigate pump. Today, lifters use this to “finish” a muscle.
PULL-UP – AND HOLD
In Sept. 1959, we published “The Prone Chin.” Today, we jus t cal l tha t a pull-up, but the article’s advice is sound: to hold the peak position of a pull-up for a few seconds to forc e bot h your lats and biceps to grow.
JANUARY 2016
Your Physique introduced a training technique calledsupersetsfor the firsttime in 1951. Today, you’d be hard-pressed to findan athlete anywhere in theworld whohasn’tused them to make workouts more intense and efficient.
Use the force Ever have your training partner help you finish a heavyset after you’ve hit failure? The benefits of going just a bitbeyond your limits – increased pump andhormone release – were first noted in 1952in Your Physique.
Isolate Preacher curls, rope pressdowns, cable crossovers and other isolation moves owe much of their immense popularity to the introduction of this principle in March 1952.
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WISDOM FROM EVERY ERA
1940–1959
USE THE POWER OF THE BELL
BOX IT UP:
the box squat forces you to develop concentric strength.
Based on the three Muscle Builder articles about kettlebell training between 1952 and 1959, one of which was “TRY KETTLEBELLS FOR SUPREME SCULPTURE OF THE TORSO”, old-time lifters knew what bells could do. One 2014 Journal of Strength Conditioning study found two-handed swings coupled with sumo deadlifts provided more of a cardiovascular workout than hitting the treadmill. Widely credited with introducing the West to kettlebells, strength coach Pavel Tsatsouline recently shared his top tip for the KB overhead press: “Contract your abs, clench your glutes and use a crushing grip.”
DO BOX SQUATS
The box squat was a staple of this magazine during its early days. By squatting onto a box, you eliminat the rebound effect of the free squat, in which you can “bounce” out of the hole by quickly changing direction. The box squat (using a box or bench, as shown) forces you to come to a complete stop at depth and generate all your own power out of the hole. Powerlifting legen LOUIE SIMMONS actually learned the box squat from M&F and spread it to the powerlifting community. BEFORE IT WAS COOL Don’t forget to flush Muscle flushing, or doing multiple exercises per body part to trigger maximum hypertrophy, was first reported by Weider in 1953 and remains a staple today.
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That’s so dip The dip wasthe “Exercise of the Month” in Jan. 1955. Today, it remains one of the most effective exercises for buildingthe arms, chest, shoulders and core. For maximum contraction in your pectorals, lean forward as you dip.
MUSCLE & FITNESS
Home sweet home At-home workouts havebeen endorsed since our 1954 issue. Then, it was “deep knee bends”. Today, we offer body-weight workouts you can do anywhere.
JANUARY 2016
Partner up
Powerbuild
If you train with someone else – andespecially if you train with someone who’s stronger than you – you’re going to work out much harder. It has evolved today, but the truth of this statement is the basis for all group fitness classes.
Start heavy, finish light. Josh Bryant wrote about powerbuilding for us in Nov. 2014, echoing a Weider idea from the ’50s. Start your next back workout with four heavy sets for four reps, then lighten up with other accessory moves for 10 to 15 reps.
Squeeze at the top The Peak Contraction Principle says to squeeze the muscle being trained at the top of a rep for one to two seconds to apply max tension. Try it on every isolation move you do today.
C O U R T E S Y O F W E I D E R H E A L T H & F I T N E S S ( 2 ) ; M A R I U S B U G G E ( K E T T L E B E L L )
WISDOM FROM EVERY ERA
1960–1979 BEFORE IT WAS COOL Tweak tempo and TUT The Weider Superspeed Principle wasn’t airtight. However, the suggestion to tinker with tempos and Time Under Tension to maximally fatigue muscle fibres was ahead of its time.
Supp up Articles from the 1960s like “How Supplements Revolutionised My Bodybuilding Program” did more than move Weider products. They radically changed many lifters’ nutrition plans – and their bodies – quickly.
“HIT” IT HARD
High-intensity training (HIT) gained popularity throughout the 1970s. As it did, Muscle covered HIT principles and training, as well as spin-offs such as MIKE MENTZER’s Heavy Duty. Mentzer’s training style called for using heavy weights with lower rep counts while using forced reps, negative reps and rest-pause. Today, these techniques remain invaluable for gaining size.
Cheat to win Employing cheat reps – using a touch of momentum to squeeze out an extra rep or two – allows you to train beyond failure, overload the muscle and move past sticking points. Just remember: use it sparingly.
Just say no to plateau Change your routine consistently and allow your body to determine how much rest you require between training sessions. By 1964, we were encouraging readers to rotate exercises in and out of their programs and use exercises in which they weren’t proficient.
See it to achieve it One of Arnold’s secrets: visualisation. He explained to us, “When I was burning out concentration curls, I imagined my arm filling the room”. Decades later, studies would prove this technique improves performance.
Squat for size We take it for granted today that the squat is the king of exercises, but this happened by slow discovery. Heavy squatter Tom Platz even admitted that he got “carried away” with upper-body work before discovering the squat .
Self-motivate Selfies weren’t a thing in the ’70s, but readers were instructed to get before-and-after photographs of themselves to track their training progress.
GO NEGATIVE The majority of muscle damage occurs during the eccentric, or negative, portion of the lift. Guys like Chuck Sipes found negatives particularly useful, telling us: “I concentrate as much on lowering the bar slowly as the curl itself”.
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WISDOM FROM EVERY ERA
1960–1979 BEFORE IT WAS COOL Manage stress Unmanaged stress triggers spikes in cortisol, emotional eating, and loss of appetite or motivation, points addressed in a June 1960 article, “Your Greatest Muscle-Building Enemy”.
Steroids 101 Educating lifters on the pros and cons, rather than outright demonising anabolic steroids, gave readers the ammo they needed to make an educated decision about why they should steer clear of steroids.
Sleep it off In 1970 we said, “Sleep is vital to tissue repair and the restoration of energy depleted by training.” Last year, the CDC said insufficient sleep is a public health problem. You won’t just hamper your gains, you’ll put yourself at increased risk for heart attack and stroke.
Split it The Weider Split System started with a chest day, a legs day and so on but evolved to the modern splits of chest/back, bis/ tris, legs/shoulders by the 1970s. The need for the modern man to get more done in less time made training more efficient.
SLOW DOWN It’s common for beginners to want to go as heavy as possible, but getting big muscle is a marathon, not a sprint. In ’79, two-time Mr Olympia winner FRANCO COLUMBU urged against letting the ego get in the way. He said joint soreness and muscle pain are never to be ignored.
DON’T FEAR FRUIT
Work the whole core In Dec. 1979, we quoted Mike Mentzer: “Most bodybuilders spend more than enough time developing rectus abdominis– or the f rontal midsection area – while almost totally neglecting the oblique and serratus muscles.”
Because fruit contains sugar, many weightlifters, then and now, stay away from it. In moderation, however, fresh fruit is a healthy source of fibre, vit amins, micronutrients, antioxidants and phytonutrients. As a pre- or post-workout snack, fruit aids muscle endurance and replenishes glycogen levels.
Hone Technique “Without proper technique – so well practised it becomes completely automatic – added strength is of little use,” we said. Some 50 years later, nothing’s changed: technique trumps weight. Always has, always will.
Isometrics Most people place emphasis on the concentric and eccentric portions of the rep. But isometric contractions, without movement, provide an entirely different – and powerful – training stimulus.
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TRUST YOUR GUT The Weider Instinctive Training Principle told lifters to trust their instincts. If you’re convinced a different approach will trump conventional wisdom, follow your gut and test it out. Bill Grant refined the definition for us: “The single most important thing I gained from the multitudinous training techniques I experimented with is the knowledge of what works best for me.” JANUARY 2016
T H I S S P R E A D : C O U R T E S Y O F W E I D E R H E A L T H & F I T N E S S ( 3 ) ; I S T O C K P H O T O
WISDOM FROM EVERY ERA
1980–1999
RELEASE GH WITH COMPOUND LIFTS The squat, bench and deadlift do more than get you big and strong – they release HGH, which has an anti-ageing effect on the entire body. By the late ’80s, we began to herald these previously littleknown benefits. Today, we use these lifts as the basis of just about every program we publish.
BEFORE IT WAS COOL Women should lift The hormonal differences between men and women make it all but impossible for most women to begin resembling male bodybuilders. Ladies: lift away!
Young kids should lift Kids need to drill form andperfect it before adding weight, but we’ve tried to bust the “stunted growth” myth for 30 years. Today, the ASCA has specific guidelines.
Simple cardio
Powerlift for size
Whether you want to ride, run or play basketball, cardio is cardio – and fresh air has its own benefits. Moreover, if you keep cardio interesting, you’ll do it more often.
Men whotrain seriously for the big three– the squat, bench and deadlift – havea leg up onmen who just train for a pump. A stronger muscle is always a bigger muscle.
Blast It!
Heels up
Preload
Throughout the ’80s, we recommended the arm blaster for standing isolation of the biceps and couldn’t be happier with its recent (minor) resurgence. It’s a lot cheaper than a preacher bench.
Squat with your heels slightly raised – either on a wood plank or on some weight plates – to place more emphasis on quad development. This still works well.
We’ve urged the use of creatine since ithit the scene. Along with caffeine and aminos, it’s perfectly safe and effective – and a staple of preworkouts since the ’90s.
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WISDOM FROM EVERY ERA
1980–1999 BEFORE IT WAS COOL Deadlift By the early ’80s, Weider was so convinced of the effectiveness of deadlifting for building muscle all over the body as well as grip strength that he recommended it for everyone, regardless of training goals.
Move to the music Back then, a lot of bodybuilders told us that they performed much better when listening to their favourite tunes. Today, we have s tudies that prove the more beats per minute the tune, the faster your body will want to move.
Rise of the machines They keep you locked in a movement pattern – and for that reason they will always be secondary to free-weight moves – but machines have a place in your routine, allowing you to continue to safely overload muscles past normal fatigue.
Watch the fat A high-fat diet can cause a host of health problems. Make sure fat is less than 30 percent of your daily caloric intake.
CARRY OVER Training’s positive carryover effect into other areas of life became a prevalent topic in the ’80s as M&F ’s favourite son, ARNOLD SCHWARZENEGGER, branched out into movies. Arnold said bodybuilding teaches the discipline to master a new skill – whatever it may be – and we couldn’t agree more.
POSEDOWN Posing as isometric exercise is actually quite intense and can help bring out definition. It gained prevalence when competitors noticed they were often in better shape after bodybuilding shows.
TAKE PROTEIN SUPPLEMENTS
One gram of protein per pound is hard to get without protein powder. Luckily, we’ve come a long way since the ’80s.
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“PRIMITIVE” DIETING Long before the Paleo craze, we recommended “primitive” dieting: unprocessed meat and vegies and no grains. While you don’t really need to go paleo, we still believe the closer to natural, the bette r. JANUARY 2016
TRAIN TO MAKE SEX BETTER
In the ’80s we used anecdotal evidence that “wom en pref er bodybuilders”. Today, we know trai nin g d oesn’ t j ust boost confidence but also increases hormone levels as well as blood flow to s ex org ans.
T H I S S P R E A D , C L O C K W I S E F R P O A M V T E O L P Y T L H E F J T A : L 2 L ; 0 I T S H T O C C E N K T P U H R O Y T O F O ( X 2 ) ; ; E C D O G U A R R T A E S R Y T I O G F A ; WM E I C I D H E A R E H L E H A I L T T O H S & H I F / C I O T N R E B I S S S ;
WISDOM FROM EVERY ERA
2000–PRESENT
HIIT IT
High-intensity interval training has been shown to improve endurance faster than aerobic training and burn fat. For cardio, alternate short bursts of all-out exercise with longer periods of light work.
DO BAND PULL-APARTS Hold an elastic band at arm’s length in fr ont of you. Draw your arms out to your sides so you stretch the band as if pulling it apart. “All my clients have a band,” says Joe DeFranco, a strength coach to US footballers. “Every hour or so they’ll do 15 or 20 reps” to prevent shoulder imbalances that lead to injury.
THE LATEST & GREATEST
Try Tabata
FAST FOR FAT LOSS Intermittent fasting, in which you go as long as 16 hours without eating and then feast, has been shown to boost growth hormone and promote fat loss.
Do 20 seconds of work with 10-second breaks. Do eight rounds for four minutes.
Be unbalanced Use uneven weights to strengthen your core. Your abs will have to work harder.
Roll it out Use a foam roller to massage away knots, improve flexibility and speed recovery.
Form above all End a set when your form breaks down. You can always add more sets later.
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WISDOM FROM EVERY ERA
2000–PRESENT
T COCONUT OIL
It contains med ium-ch ain tri glycerides, which can increase g rowth hormone levels,, burn fat and boost your metabolism.
USE BLOOD-FLOW RESTRICTION
T H I S
BFR training involves temporarily reducing circulation by wearing an elastic wrap around your arms or legs. BFR produces a range of metabolic and hormonal effects that are associated with muscle growth.
S P R E A D , F R O M
BLOW UP WITH LANDMINES
Use a landmine unit. (Or wedge a bar into a corner.) Pressing and squatting with the bar on an arc provides a joint-friendly alternative.
THE LATEST & GREATEST
Prepare yourself
On the casein
“Prepumping” the muscles you’re going to use on the main lift helps prevent injury. Dumbbell press before you bench and do leg curls before deadlifts.
Because it digests more slowly than whey protein, casein keeps muscle protein synthesis turned on for longer. Take it before bed to reduce muscle breakdown while you sleep.
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Go west Try the Westside template: two days a week, train your squat and bench with heavy weights in the one- to five-rep range; another two days, train them for power – lift explosively with 40–60 percent of max.
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Walk like a farmer
Get a stretch
It’s the ideal “functional” lift, and it’s been around forever. Pick up the heaviest dumbbells you can handle and walk as far as you can to build grip, core, trap and shoulder strength.
Finish your workouts with a movement that stretches the target muscles under load to boost growth. Try dumbbell Romanian deadlifts at the end of leg day to finish the hamstrings.
Jump for it Take a vertical jump test at the beginning of a workout: jump as high as you can, and repeat twice more. If your best jump isn’t 90 percent of the height it is normally, you’re not recovered and need to back off.
Take BCAAs Branchedchain amino acids activate muscle protein synthesis and can prevent catabolism when taken before training on an empty stomach.
T O P
L E F T : P E R
B E R N A L ; B R I A N K L U T C H ; I A N
S P A N I E R ( 2 ) ; M A R K R O Y C E ; R O B
T R I N G A L I
WISDOM FROM EVERY ERA
2000–PRESENT
HAVE A BALL Using a Swiss ball (the big inflatable ball in your gym) trains your core by providing instability. Rest your hands or feet on it to challenge your balance, or use it to safely increase the range of motion on a sit-up.
ROW LIKE KROC
GAIN POWER
Popularised by transgender powerlifter Janae Marie Kroc, the Kroc row is a one-arm dumbbell row – extremely heavy to failure. Kroc once did 13 reps each arm with 140 kilos.
Exercises like the box jump and plyo push-up train your body to be more explosive, helping you through sticking points on lifts. Do multiple sets of one to five reps.
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GRAPPLING FOR
SUCCESS BY DAVID ROBSON /// PHOTOGRAPHS BY HEATHER CLARK
Aussie fight-game veteran Kyle Noke seeks UFC domination.
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UF C
town of Dubbo, Australian UFC standout Kyle Noke developed mental and physical toughness on rugby league fields and in many an outback brawl. While relocating to the Sunshine Coast at the insistence of his mother prevented Noke from experiencing more of the latter, the move did nothing to dampen his desire to get physical, with footy aspirations inspiring a willingness to further expand his physical capabilities. However, a chance meeting with Australian bodybuilding champion and MMA competitor and trainer Tony Green redirected Noke’s sporting focus and provided an outlet for the fighting skills he had learned years earlier. Required to pack on solid muscle for t he upcoming league season, Noke took Tony up on his offer and the two trained together. “I wanted to bulk up a bit,” says Noke. “But as it turned out it was an MMA class run by Tony and his brother [founder of Integrated Martial Arts] Mick Green. Well, after that first class I was hooked.” Proving himself a formidable fighter and quick to learn, the newbie Noke began attracting interest from some of the world’s best MMA fighters and coaches. As his burgeoning cage skills flourished, he partnered up with renowned trainer Dan Higgins. Noke has subsequently worked with many skilled coaches, including the USA’s Greg Jackson, who has trained such cage luminaries as former UFC champions Rashad Evans and Jon Jones. After winning his MMA debut in November 2002 over Peter Robbie – with a brutal barrage of punches in round one – Noke convincingly continued his ascent with three successive wins by KO. With a record of 22 victories and one draw in 29 fights, including devastating wins over past and present UFC notables George Sotiropoulos (at Warriors Realm 5), Brian Ebersole (at XFC 12), Rob Kimmons, Charlie GROWING UP IN THE REMOTE NSW
NOKE’S WINNING TRAINING ROUTINE* This is a typical week’s training
MONDAY
THURSDAY
MORNING: MMA sparring MIDDAY: strength and conditioning AFTERNOON: pad work with Mike Winklejohn
MORNING: kickboxing MIDDAY: pad work AFTERNOON: jiu jitsu
FRIDAY
TUESDAY
MORNING: MMA sparring followed by pad work AFTERNOON: strength and conditioning
MORNING: kickboxing MIDDAY: pad work AFTERNOON: strategy lesson with Greg Jackson followed by jiu jitsu
SATURDAY Hill sprints
WEDNESDAY MORNING: freestyle wrestling AFTERNOON: strength and conditioning followed by strategy
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SUNDAY Rest
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*Noke’s 2011 routine
UF C
Brenneman, Peter Sobotta and Josh Bryant (on the Ultimate Fighter finale in June 2010 – Noke’s UFC debut), Noke, 35, has established himself as one of the UFC’s best and has continued to improve with each professional outing. “My greatest strength would have to be my all-roundedness.” says Noke. “ I was lucky to hook up with Dan Higgins, a complete mixed martial artist, early in my career. Dan didn’t emphasise one fighting style over the other, but combined them all and was a great teacher of every aspect of the game.” Early in his MMA career, Noke found a new use for his combat skills and turned to security work, serving as bodyguard for late Aussie icon Steve “Crocodile Hunter” Irwin. Protecting the tough-asnails Irwin eventually led to Noke training the wildlife warrior, thus helping Irwin to become an effective MMA fighter in his own right. Other influential figures in Noke’s life include MMA legend Chuck Liddell, Noke’s coach on 2010’s Ultimate Fighter Season 11. “What I like most about Chuck is his attitude,” says Noke. “He’s a humble person and a great coach. Chuck has always been one of my favourite fighters and to be on his team and picked first was an honour.” FIGHTING ON
Judging by Noke’s successful r un following his Ultimate Fighter foray, it appears the former UFC light heavyweight champion Liddell’s tutelage was well-placed. A well-rounded welterweight southpaw – who has also fought at middleweight – with an advanced ability to both box and wrestle, the six-foot, 77kg (fighting weight) Noke regularly uses a combination of grappling strength and pugilistic prowess to subdue his opponents. Being multi-skilled, he’s also dangerous on the ground, as his eight submission victories – the rear naked choke being a
particular favourite – readily attest. Throughout his evolution as a fighter Noke’s rise has been obvious for all to see, but one fight convinced him that he had the skills to make it in the world’s biggest MMA organisation, the UFC. “It was after my fight with Brian Ebersole that I knew I had the potential to win against the world’s best,” says Noke. “He was the first American I fought. He had a world of experience and at the time was trained by Frank Shamrock. It was a fight that people didn’t think I could win so, to prove
and has suffered his share of bad luck. However, despite his advancing age and the heavy toll an MMA career places on all its athletes – even supremely tough competitors like Noke – the Aussie champ continues to fight on, and win. In May 2015 Noke won a hard-fought split-decision victory against rising star Jonavin Webb at UFC Fight Night (Hunt versus Miocic). Most recently he demolished the ultratough Octagon veteran Peter Sobotta with a devastating front kick to the body to finish his UFC 193 (Rousey versus Holm) bout in the first round.
“SKILL AND ATHLETICISM WILL ONLY GET YOU SO FAR. IF YOU DON’T HAVE THE COURAGE AND HEART TO PUSH YOURSELF, YOU’LL NEVER SUCCEED.” people wrong, I went out there and dominated the fight and won.” Though Noke says his biggest victory is yet to come, he’s quick to note one of his most enjoyable: “That would be UFC 127, back home in Australia. I won by submission in the first round [against Chris Camozzi], and the crowd was amazing. Everywhere I went in Sydney around this time, the fans blew me away. It was a great honour to fight for them.” It’s often said that a true champion is one who can come back stronger, more focused and with renewed determination following adversity. While he experienced success with his knockout win over Charlie Brenneman at UFC 152, losses to Ed Herman (in 2011), Andrew Craig (2012) and Patrick Cote – following the filming of The Ultimate Fighter Nations in 2014, on which Noke coached the Australian team and Cote coached the Canadians – and a shoulder injury in 2012 (which sidelined Noke for 2013), marked an unprecedented career slump. Like most great sporting champions, Noke has known defeat
Considering the fighting spirit and desire to win that has kept him learning and growing as an MMA athlete, one suspects that Noke will soon be out-striking and submitting further victims as his career enters another, more fruitful phase. To be included among the UFC’s pantheon of elite fighters is not to be taken lightly, and Noke does his part to honour this opportunity by staying at the top of his fighting game. He considers competing among the world’s best Octagon warriors an honourable pursuit, one that requires “courage, heart and, above all else, hard work.” Noke adds that, “Skill and athleticism will only get you so far in MMA. If you don’t have the courage and heart to push yourself, you’ll never succeed.” With his impressive resume and ever-evolving game, Noke is a sure bet for future success in t he world’s biggest and most prestig ious MMA promotion. “My long term goal is to be the first Australian to win a UFC belt and bring it back home,” he says. “And I would li ke to defend it multiple times.”
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FOCUSED How to choose a credible trainer - and how one of Australia’s best is building the next generation of elite Aussie athletes. BY DAVID ROBSON /// PHOTOGRAPHS BY GARY PHILLIPS SERIOUS SPORTSPEOPLE – amateur
to elite – can be defined by their willingness to secure any natural performance advantage and their desire to learn from those with the knowledge and expertise needed to bring out their very best. Fortunately and unfortunately for seekers of superior training wisdom, the number of high performance coaches offering advice in gyms across Australia has proliferated in recent years. While many excellent trainers are building the next generation of elite Aussie athletes and enhancing the prowess of established sporting stars, there are many others who, unwittingly or otherwise, misdirect their clientele with misinformation masquerading as scientific fact. How do you sort the wheat from the chaff? A good starting point is on the gym floor, where valuable insights from reputable trainers produce tangible results and where worthless information is readily exposed. A good trainer is one who encourages their clients to reveal their full potential with information that works; one who is fully engaged in supporting a client’s best interests at all stages of the fitness journey. With so many performance experts to choose from, how might the best of these be chosen? Through the exclusive insights of one of
Australia’sforemost training experts, this article highlights what to look for in a trainer who is committed to excellence rather than excuses. Christian Woodford’s passion for training athletes at all levels began with a desire to improve his own sporting performance. A recentlyretired representative cricketer and Aussie Rules footballer (and still an occasional player of both), Woodford has, since childhood, spent much of his time becoming a stronger, faster and better functioning athlete. “My passion is and always will be athletic and human performance,” says the owner and operator of Woodford Sport Science Consulting (WSSC). “Since a young age I’ve been interested in the science behind exercise, and training and performance for athletes, and believe this passion is what has led to my success as a performance coach in the private sector. I love seeing my athletes perform at any level, be they elite, sub-elite or amateur. It’s this performance on the field that motivates me on a daily basis to keep getting better as a coach.” While a genuine passion for helping others and an ongoing interest in studying human performance and how to improve athleticism are foundational attributes which keep Woodford
at the cutting edge of hisprofession, the Victoria University graduate – who has a bachelor’s degree in exercise science and physiology and an honours degree in neuroscience, specialising in motor control – believes all good trainers must first be formally educated in their specific area of expertise before they can offer concrete instruction in an authentic and convincing manner. A HOLISTIC APPROACH
A word of caution to all aspiring trainers: it’s one thing to offer advice but quite another to qualify such advice with education and experience. A big part of Woodford’s success stems from his ability to convey educated insights to achieve client buy-in through a detailed understanding of what each client must do to achieve t heir specific training goals. Without a reputation as a qualified expert to announce a trainer’s authenticity, a client may be less easily convinced and less likely to follow this trainer’s instructions. Bottom line: always seek a qualified expert before beginning a ny kind of athletic performance training. “The hardest part of my job would have to be educating junior and senior athletes on the importance of proper physical
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PERSONAL TRAINING
“ATHLETES NEED TO CONTINUE PLAYING THEIR SPORT AND CAN’T BE IN THE GYM ALL DAY BUILDING MUSCLE; IT’S ABOUT BEING HOLISTIC AND HAVING A BALANCE.” preparation over traditional bodybuilding training,” says the 29-year-old Woodford. “Athletes need to continue playing their sport and can’t be in the gym all day building muscle; it’s about being holistic and having a balance, and this must be well communicated. The ability to educate and communicate what you’re doing is a big skill set that all good coaches need to have.” ALWAYS LEARN ING
A good coach must always be open to learning more. Not content to continue learning via his own successful practice, Woodford, who began coaching at age 19, regularly seeks top-level instruction on how to be a better trainer from his industry peers. “I’m very lucky to have had the opportunity to travel once a year to the States to learn from the best 100
in the business,” says Woodford, whose major goal is to develop the best athletes in Australia and instill in each an understanding of the importance of applied sports science and physical preparation rather than simply a capacity to “flog” themselves during training. “This year I met my idol Joe DeFranco and learned about how he develops and coaches his athletes. I will be going back next year to learn under Mike Boyle, one of the leaders in athletic coaching. It’s important as a performance coach to keep up-todate with the direction the industry is going in, and to continue to learn, regardless of your situation. The moment you think you know it all is when you should stop being a coach. Knowledge is power.” From what he has gleaned during his travels, Woodford believes that the best trainers in the world are driven, passionate, educated and,
MUSCLE & FITNESS JANUARY 2016
most importantly, exclusively clientfocused. Says Woodford: “So many young trainers think it’s all about the weight a client lifts just to enhance their own egos. But by taking this approach you’re doing your client a disservice. Always refer back to a client’s goals and needs. Stick to the basics, be passionate and listen to what the client says and wants.” Woodford also believes that too many trainers are too creative in their instruction and overcomplicate their programming. He says an effective trainer must first emphasise the fundamentals of health and wellbeing before giving any specific technical guidance. “The first tip I would give any client is to get the basics correct,” he says. “This includes an understanding of nutrition, hydration and sleep quality. What people don’t understand is if you don’t get this right, then all the training in the world won’t help. Once you have the basics correct, the next step is training. When in the gym, stick to the big, basic core-strength movements such as squats, deadlifts, bench presses and rows. These movements challenge your nervous system, create a large metabolic disturbance and pack on a large amount of lean muscle mass. Leave the isolation training until you’re competent with these primal patterns. For example, I see many young athletes isolating their muscles and taking too many supplements. Stick to the fundamentals early on and lay a strong foundation.” Advice Woodford gives each of his clients, regardless of their individual training goals and stage, includes: staying properly hydrated throughout the day; consuming both carbohydrates and proteins post-training to initiate recovery; and avoiding highly processed, high sugar insulin-spiking foods. A good trainer must be client-focused and intent on ensuring the optimal health and wellbeing of each of his or her clients.
PERSONAL TRAINING
TRAIN SECURE
Throughout his performance coaching career – which has seen him train college, AFL, NRL, A league, NFL, NBL and ABL athletes as well as pro-sprinters, and Australian and Victorian representatives in all of the above, Woodford has placed proper preparation front and centre. He strongly believes that all serious athletes should have strength and conditioning, sports science monitoring, nutrition, recovery and physiotherapy services “at their fingertips”. Says Woodford: “If you play sport at any level you need to prepare properly, not only for performance but also for injury prevention. I started WSSC and christianwoodford.com to give athletes at all levels a highperformance service which enables them to develop physically under science-based methods that lead to improved athletic performance and 102
injury prevention. Sport in general is physically demanding and, as such, athletes must not only develop the technical side of their game but also the physical side – strength, power, speed and conditioning – to maximise their athletic performance.” A good trainer must therefore take a multi-disciplinary approach, addressing all fitness components to ensure their clientele become complete performers with the physicality to succeed in their sport while avoiding injury. While not mandatory, a good sports conditioning trainer will likely have competed at a high level themselves and will thereby have an informed understanding of the highs and lows and potential difficulties associated with training for sporting excellence. All good trainers will lead by example by staying in shape and ticking off their own unique training goals. By having health, wellness and improved physical
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conditioning forming a major part of their life, a trainer will find it easier to win the respect and trust of their clients. Thus a good trainer must walk the walk if they are to have any real authority. Woodford’s sporting background, coupled with his current fitness lifestyle and the great physical shape he maintains year-round gives him authority and credibility beyond his vast experience as a trainer and his impressive educational qualifications. “Training is a part of my lifestyle,” says Woodford. “I love lifting, jumping, sprinting and conditioning myself for better physical performance. As a former Australian Rules footballer I miss that competitive nature, hence my goals are based around quantitative and objective figures. I don’t want to be that strong guy who walks up stairs and is out of breath or that guy who can only run but isn’t strong enough to squat 100kgs. My training goals will always ensure I’m strong and explosive but also have the conditioning to recover.” The most effective trainers save their trainees time and much wasted effort in addition to helping them to avoid injury while cutting through the staggering amount of misinformation that pervades the fitness industry. In fact, a supportive, well-educated and results-focused trainer is essential if someone is to realise their athletic potential. Should you find yourself in the market for a trainer who has your best interests in mind and who’ll help you to achieve your sporting and fitness goals faster and more effectively, check first to see if they fit the criteria outlined in this article. Then you can train secure in the knowledge that each rep of each intensive workout will produce the results you deserve. Christian Woodford can be contacted at christianwoodford.com and woodfordssc.com
We’d like to offer Muscle & Fitness readers a further 10% discount by entering the code: JesExtender.com.au/MFPromo
ONE-ARM CABLE LATERAL RAISE
Go back and forth between arms on lateral raises without taking any breaks between sets – your right delt will get a rest when your left delt is working and vice versa.
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Leave no machine unused to build a bigger set of shoulders. BY JOE WUEBBEN /// PHOTOGRAPHS BY PER BERNAL /// WORKOUT DESIGNED BY JIM RYNO /// MODEL: SERGI CONSTANCE
STRAIGHT UP: D ELTS
THE GYM IS YOUR
playground. Use everything it has to offer – free weights, machines, cables – to build size, strength and balanced symmetry. Excluding any one piece of equipment as “non-functional” is being close-minded to all the benefits that can be reaped from doing an exercise you’ve never tried or haven’t done in years. The following delt workout is nearly as diverse as the shoulder joint itself. It utilises four distinct pieces of equipment – a barbell, a Smith machine, a pec deck and a cable station – to develop strength, hypertrophy and a healthy dose of detailoriented isolation work. There’s something here for every deltoid head (middle, anterior, posterior), and the exercise variety will keep even the most ADD-challenged person from getting bored. But, hey, if the Smith machine isn’t “functional” enough for you, go ahead and let someone else build bigger shoulders on it.
STANDING BARBELL OVERHEAD PRESS
The focus on this big lift is the shoulders and upper-body pressing strength, but be mindful of your core to minimise undue strain on the lower back. Keep your abs tight throughout and your chest facing straight ahead, not angled upwards.
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STRAIGHT UP: DELTS
REVERSE PEC DECK
This is a pure isolation movement designed to target the often neglected rear deltoids. If your gym doesn’t have a pec deck, you can substitute with bentover rear-delt flyes.
SMITH MACHINE UPRIGHT ROW
G R O O M I N G B Y
K I T T Y
J A N E T T E
N I E L S E N
With the machine doing much of the stabilising work for you, go as heavy as possible on this move (while still minimising cheating) to maximise muscle overload. Space your hands around shoulder-width apart to reduce biceps involvement. Hold the top position for a count of two to three seconds on each rep, squeezing your delts hard.
THE WORKOUT
DELTS EXERCISE
Standing barbell overhead press* Smith machine upright row Reverse pec Deck One-arm cable lateral raise *
SHOT ON LOCATION AT GOLD’S GYM, VENICE, CA
SE TS
REPS
REST
4
10
2 min
3
12
1 min
3
15
45 sec
4
10
—
Also known as the military press
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SUP D-fense
Improve your performance with vitamin D. VITAMIN D IS A FATSOLUBLE vitamin known for
its effects on bone and calcium metabolism. If you’re deficient in D, bringing your levels back to normal may improve athletic performance. One research review noted that people with low levels of D experienced benefits to physical activity after supplementation. Sedentary individuals can improve their power output with a 4000 IU daily dosage of vitamin D, paired with resistance training. So how much D is enough? 4000 IU was used to successfully increase power output in sedentary persons, but the research didn’t say that lower doses were less effective. Additionally, because D levels are not lowered by exercise it’s thought that this dose applies to both athletes as well as sedentary people.
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Is vitamin D a miracle supplement? Not necessarily, but deficient athletes would definitely benefit from boosting their vitamin D intake, either through food, sun or supplements. Which kind of D should you be taking? One study out of Creighton University, US, reported that D3 was about 90 percent more potent at raising levels of the storage form of D in the body, 25-hydroxyvitamin D, than vitamin D2. It also increased stored levels of the vitamin three times more than D2 did.
JANUARY 2016
THIS MONTH IN SUPPLEMENT NEWS
SPOTLIGHT
SUPPS
THE KEY TO GROWTH? Protein blends are encroaching on whey’s popularity; we took a look at what the science says.
Better together Whey’s days as the most popular protein powder are numbered. Science is proving that protein blends are more effective for building muscle. BY RAZVAN RADU J A S O N B R E E Z E / C O U R T E S Y O F M H P
WITH MORE AND MORE RESEARCH
being done on newer protein forms, we wanted to take a deeper look at the different proteins and debunk any myths that are floating around the fitness industry. Specifically, we examined the different types of protein and show how you may benefit more from a protein blend, rather than sticking with just plain whey.
THE POWER OF THREE
TOTAL PROTEIN COVERAGE 1
2
3
WHEY PROTEIN It is the fastestdigesting protein and often taken post-workout to support recovery. Because of its speed, it supports protein synthesis for a short time, which is why it may not be the optimal protein.
CASEIN PROTEIN Casein is known as the ideal protein to take before bed. This is because it digests slowly and provides a steady stream of aminos to support recovery and growth for anywhere between five and seven hours.
SOY PROTEIN Soy has received a bad rap as an oestrogenbooster due to inconclusive studies. In reality, soy has the full range of aminos to build muscle and delivers them with a speed in between whey and casein.
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SUPPS SPOTLIGHT
BLEND vs. WHEY
THE STUDY
A RESPONSE THAT IS SEVEN TIMES GREATER THAN WHEY New research on protein synthesis is constantly being published, and one recent study in particular caught our attention. Published in the Journal of Applied Physiology, the study compared the difference in anabolic response from a pure whey protein versus a blend of whey, soy and casein proteins. Researchers showed that the protein blend resulted in an anabolic response that was seven times greater compared with pure whey. This is because the varying digestion rates of casein, soy and whey provide slow, medium and fast delivery, allowing you to stay in an anabolic state longer.
LONGER LASTING
A blend of fast-, slow- and medium-digesting proteins keeps the anabolic window open longer than just whey.
MHP PROBOLIC-SR The research-backed blend has been taken to the market in the form of Probolic-SR. The formula behind it incorporates a whey, soy and casein blend to provide sustained protein delivery. This blend ensures that you remain in an anabolic state for an extended period compared with whey. The blend is accompanied by a patented Sustained Release Micro-Feed Technology providing sustained release of critical amino acids for up to 12 hours after being ingested. By allowing for different delivery times of the amino acids glutamine, arginine, leucine, isoleucine and valine, you’re ensuring that the anabolic effects of protein are much more prolonged than with any other supplement on the market. To find out more, visit mhpstrong.com. 110
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THE CHAMP
MHP athlete Fabrício Werdum, heavyweight champ of the UFC, uses Probolic-SR in his regimen.
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GOLD STANDARD PRE-WORKOUT
HYPER HYDROLYSE
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BULK NUTRIENTS
ON’s new Gold Standard Pre-Workout unleashes amplified energy and focus and supports enhanced endurance to help you reach the pinnacle of your game, crush your next set, nail that last rep and achieve some true gains. Whatever your goals, accomplish them all with the pre-workout from the most trusted brand in sports nutrition. Each serving delivers 175mg caffeine from natural sources. facebook.com/optimumnutrition.au
If you demand the fastest possible absorption from your protein or you’re sensitive to dairy, Hyper Hydrolyse is for you. Fifteen minutes after ingestion, up to 60 percent is absorbed and within 90 minutes, over 90 percent will have been hydrolysed. But the best part is the unique enzyme which breaks down amino acid chains rapidly once liquid is added. bulknutrients.com.au/hyperhydrolyse
JETFUEL POWDER
ORGANIC ESSENTIAL GREENS
GAT
MELROSE HEALTH
Helps decrease body fat and boost metabolism while providing lasting energy. Since 2005, JETFUEL capsules have helped people around the world get shredded by rocking them from head to toe with a comprehensive, thermogenic formula. With new JETFUEL Powder, you get the same cutting and energising support of JETFUEL capsules in a delicious powder with Citrus Aurantium for an extra special punch! teamgat.com
Melrose Organic Essential Greens is made up of 100 percent Certified Organic green powders which include wheatgrass, barley grass, chlorella and spirulina powder. A highly nutritious blend of superfoods, packed with phytonutrients such as chlorophyll, carotenes, folates, vitamins, minerals and dietary fibre. The perfect way to increase your daily intake of greens. melrosehealth.com.au
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