Вы находитесь на странице: 1из 116

9 780620 309080

1 4 0 0 4
CONTENTS
COLUMNS THIS ISSUE
JOHN
LESLIE
105
Also in this issue:
>>
24
MAN WITH A PLAN
Cobus van der Merwe is still on the hunt for a pro
card we reveal his strategy
28
10 TRAINING MOVES
The exercises that have stood the test of time
46
CONCRETE CALVES
Turning a weakness into a strength
58
GERMAN VOLUME TRAINING
The facts, myths and personal insights
76
LIZELLE HORN
SAs 2x IFBB bikini champion redefines hot
ONTHE COVER
Cover image of Cobus van der Merwe by Cindy Ellis - www.cindy ho o.co.za
46
COBUS VAN
DER MERWE
104
70
CHRIS
FITZPATRICK
106
TAMMY
DREYER
108
84
4 Muscle Evolution
20 CNS fatigue
How the nervous system responds to
weight training
36 The pillars of fatloss
Understanding the fundamentals of
getting shredded
40 Compound vs Isolation
Selecting the right tool for the job
54 Rawprotein
Ditch the cooking for a muscle-
buildng and health-boosting benefit
56 Fat chance
Are your genes hampering your
ability to get super-ripped?
62 Challenging beliefs
A possible new training split that
could change the game
66 Poundstone power
Exclusive interview with Derek
Poundstone
70 Elite training series
Andrew Hudsons big back workout
84 Supplement cross-
contamination
A closer look at this controversial
subject
90 Gymetiquette
The spoken and unspoken laws
Athlete spotlight
92 Cat Buys-Rademeyer
96 Lara-Kenyan Thomas
98 Christy Griffiths
110 Showdates
LIZELLE
HORN
76
NELSON
MTHEMBU
103
ANDREW
HUDSON
107
M.E
6 Muscle Evolution
body part, so flexing that is enough reason
to wake up with a smile every morning. As
for the calves... well the article I did with
Cobus van der Merwe in this edition puts me
under enough pressure to sort those out.
One of my mentors when I first became an
editor told me to remember the three Os
- Others, Obvious, Own: be aware of what
others are doing, include in the publication
what is obvious to you, and trust your own
instinct and content. Andrews magazine has
been ahead of the curve on all three fronts.
This strategy has stood me in good stead
in my career, but there is another synergy
between my style and that of Muscle
Evolution, and it is captured in the name of
the magazine: Evolution. Stand still in this
world and get left behind. And that is my
commitment to you, our readers: to produce
content that is relevant, content that keeps
you on the cusp of the wave, and content
that inspires, informs and entertains, all the
while doing all that can be done to promote
and grow this industry.
The content this month is exciting, if I
do say so myself. Cover athlete Cobus talks
about his plans to get that pro card and
shares invaluable tips for beginners. Andrew
Hudson shares more invaluable training
and bodybuilding advice, and we have lots
of training content from various sources as
usual. Its packed full of educational features,
thought-provoking theory and a massive
dose of inspiration. And the beautiful Lizelle
Horn tops it all off.
I would like to thank Andrew for his
confidence. Stepping into his huge shoes
is no small task, and with his support I
hope to emulate his success and nose for
exactly what it takes to make an incredibly
successful magazine and media house.
Id like to thank Tanja for her support and
belief in me and Pedro for his help, advice
and patience. The entire team here has
been warm and welcoming. So, as they say,
onward and upward, and as we slide down
the bannister of life may the splinters never
point in the wrong direction.
Devlin
Editor
EDITORS LETTER
J
ust under 15 years ago I walked into
a university digs party. Standing
around the fire I met a stranger and
within minutes we were talking about
Dorian Yates and whether Ronnie Coleman
would win as many, or more, Olympia
titles. Hindsight is a funny thing. The next
day I went back to the digs with a wood
saw, hammer and bag of nails. We took a
housemates bed to the porch, cut it up into
small pieces and built a flat bench - that
day the Beaufort Street Bundu Bashing
Bodybuilding Club was born. It was okay that
Paul suddenly had no bed, at least he would
be jacked! Of course, the home gym is long
dead and I heard the bench we built became
fuel for a bonfire braai. However, the stranger
I met there went on to become an integral
part of my life, and I am godfather to his
daughter a lifetimes friendship triggered
with a discussion about bodybuilding all
those years ago. That says something.
From the muscle magazines piling up on my
desk as a child, to my grandfathers competing
for my amazement with their muscles and
strength, my career path was laid out clearly
from a young age. I remember reading Muscle
Evolution in 2005 and telling myself that I also
want to do what Andrew does - put together
the best bodybuilding magazine there is. I
even sent an email to Muscle Evolution back
then complimenting the magazine. Thats
the day I told those close to me that despite
climbing the career ladder in news media, it
was the sport of bodybuilding, fitness and
training that was the ideal fit for me.
When I started writing for this company as
a freelancer it was because I believed in what
they did, and because health, fitness, strength
and an appreciation for all things muscular
are an integral part of my personality. And
so, when Andrew offered me the opportunity
to take over his editorial role I jumped at the
opportunity. I aim to continue and grow his
passion, and shape an institution of South
African bodybuilding. Writing is my favourite
A BURNING AMBITION
REALISED
MY FAVOURITE THIS ISSUE:
PAGE
28
10 MOVES
THATVE STOOD
THE TEST OF TIME
No liability is assumed by The Maverick Publishing
Corporation, Muscle Evolution Magazine nor any
of the authors of the information provided in this
publication. The Maverick Publishing Corporation
cannot be held liable for any advice provided in this
publication. The information published in this magazine
should not be considered as medical advice, please
consult a registered doctor. The Maverick Publishing
Corporation shall not be liable for any unsolicited
material, nor photographs or manuscripts submitted
to our publication office. The
Maverick Publishing Corporation
reserve the right to reject any
advertising without notification,
and will not publish any editorial
material nor advertising that we
feel does not comply with our
readership audience.
Postnet suite 99, Private Bag X8
North Riding, 2162
Head Office: +27 11 791 3646
Fax 086 660 4761
E-mail info@muscleevolution.co.za
Unit 21, Block F, Lifestyle Riverfront
Office Park, Bosbok Road, Randpark
Ridge, Gauteng
DISTRIBUTION
On The Dot, No 2 Herb Street,
New Doornfontein, Johannesburg, 2139
Monice Kruger
SUBSCRIPTIONS
Tel +27 11 473 8700; Fax 086 557 5933
muscleevolutionsubs@rnad.co.za
PUBLISHER & EDITOR-IN-CHIEF
Andrew Carruthers
EDITOR
Devlin Brown
MANAGING EDITOR
Pedro van Gaalen
ART DIRECTION & DESIGN
Tanja Carruthers
Christian Nel
ADMINISTRATION
Kate Rodney
ONLINE EDITOR & FEATURES WRITER
Melanie Heyns
ADVERTISING
Brian Verster
brian@muscleevolution.co.za
082 924 5284
PHOTOGRAPHERS
Gary Phillips, Soulby Jackson, Michael
Palmer, Richard Cook, Robynne Fitzpatrick,
Slade @ Pure Studio, Cindy Ellis, Cadmus
Photography, Isaac Hinds
CONTRIBUTORS & ADVISORY
Anthony Roberts, Mario van Biljon,
Chris Fitzpatrick, Marius Dohne, John
Leslie, Hennie Kotze, Johan Boshoff,
Gareth Israel, Tammy Jackson, Marlene
Koekemoer, Shelby Starnes, HJ Lombard,
Shameen Adams, Andrew Hudson, Louis
Bessinger, Nelson Mthembu, Vusi Njisane
THE PUBLISHER
@MuscleEvoMag
Muscle Evolution
about weight training. The ideas and
concepts he has already brought to the
team have been refreshing to say the least,
and has taken our content to new levels in
this issue. As such Im really excited about
the rest of 2014 and the kind of editorial
were going to bring you.
As a prime example, weve now included
a readers section in mag where we publish
readers photos. Its all about sharing more
of what goes on in the local bodybuilding
community with the broader market. If
youd like to get your training pic or your
behind-the-scenes shot from a show
published send a high res image to
info@muscleevolution.co.za.
Im also excited about the competitive
season ahead. The hype really starts to
build at this time of year as the details of
the big shows are announced. Social media
inevitably runs wild with athletes posting
progress pics as they get ready to step on
stage to do battle. As usual well be there to
capture all the action, and I hope to publish
as many shows as possible this year.
With that in mind, our aim for the
remainder of the year is to take your
training and your physique to the next
level. To do so well continue to extract as
much valuable information out of SAs best
athletes and deliver it to you in an exciting,
well-designed and interesting manner. Were
really aware of the fact that were preaching
to the converted with our content, so were
determined to delve deeper than ever
before and bring you new insights and real
value to help you achieve your goals.
The top athletes on the planet, apart from
having crazy genetics, are different because
they choose to take their physique where
others wont. Thats what separates the best
from the rest the ability to push further,
harder and do more than those who walk off
stage with their heads held low. This sport
is the real deal and what you put in is what
you get out period!
Keep that in mind as you prep for the year
ahead. I cant wait to see what you bring
to the stage this year, and I look forward to
promoting you and all your hard work and
effort on the pages of this magazine.
Its going to be a great season.
Enjoy issue 64.
Andrew
Editor-In-Chief
PUBLISHERS LETTER
I
guess you could say that it has taken
me 64 issues to embrace change on
this scale here at Muscle Evolution. But
after 10 years as Editor-in-Chief I am finally
handing over the editorial reins of Muscle
Evolution. I am ecstatic to introduce you to
Devlin Brown, who after a short period of
time on the team in the role of group deputy
editor, has been appointed as Editor of
Muscle Evolution.
I made the decision after realising that by
holding on to the reins as tightly as I have
over the years (because Muscle Evolution and
SA bodybuilding are my absolute passion)
hasnt allowed the magazine to evolve as
rapidly as I want through the introduction of
new, fresh ideas.
This magazine always has, and always
will be the magazine that represents South
African bodybuilders. Nothing is going to
change in that regard as I will remain involved
in the day-to-day stuff from editorial
content, to maintaining athlete and client
relationships. I simply now have a second
pair of hands (and eyes), and another great
mind to share and explore the world of
bodybuilding with me. I feel that this will
allow us to better capture what we feel is the
real meat of our editorial content - the stuff
you guys want and need to train harder and
become better.
Dev, as he is known in the office, is an
incredibly talented guy and a great asset to
our team. He comes from a sports journalism
background and is extremely passionate
EVOLUTION IS
INEVITABLE
8 Muscle Evolution
OVER 72 000 MAGAZINES PRINTED (COMBINED)
FROM THE PUBLISHERS OF
M.E
M.E NEWS
USNLAUNCHWHEY
ULTRA-100
Ultimate Sports Nutrition (USN) has launched Whey
Ultra100, which provides users with between
76-79% (depending on flavour) of the highest
quality protein (per serving) for rapid uptake and
conversion into amino acids, thereby improving
muscle tissue recovery. Whey protein has been
scientifically verified to offer the highest biological
value protein in nature, and research continues to
prove that whey protein offers the highest nitrogen
retention rates. The product also contains Tolerase
L, which assists in supporting digestion, making it
suitable for those who have a lactose intolerance.
Whey Ultra-100 is currently available in chocolate,
strawberry and vanilla flavours.
The 2013 Nabba-WFF World Championships,
held in Thessaloniki, Greece delivered top
results for a number of deserving local
athletes. A large South African contingent
travelled to the championships with high
hopes and didnt disappoint. Prince Majola,
Joshua Nkosi, Johandri Claasen, George
Herwill and Cat Buys-Rademeyer all took
home gold, with Herwill also securing the
overall title.
MUSCLE NEWS
SAATHLETESDOMINATE
ATNABBA-WFF WORLD
CHAMPIONSHIPS
Organisers of the WBFF South
Africa have announced a change
to the previously advertised date
of the 2014 show. The competition
will now be held on the weekend
of the 20th and 21st June 2014 at
Carnival City. Registrations are
now open.
For more info or to enter visit
www.wbffsouthafrica.com.
DATE CHANGE
FORWBFFSOUTH
AFRICASHOW
GYMAFRICAOFFERS
END-TO-ENDGYM
SOLUTION
Gym Africa is a leading provider of quality
gym products and equipment, as well
as design, conceptualisation, business
planning and management services.
Gym Africa carefully selects the global
manufacturers the
company partners
with and regularly
monitors quality
control by visiting
the manufacturing
plants throughout
the world.
The company
also offers a
comprehensive
design and
planning service
for every aspect
of a fitness project
- from the layout
of equipment
within an existing
facility, to the
conceptualisation and full interior design
and planning of a new venture, including
associated spaces such as studios and
changing rooms. Gym Africas consulting
services division is also able to provide
comprehensive business planning, from
the initial feasibility study to business
projections. This service also extends to
management and staff training, marketing
support and maintenance and service
support for any gym facility, making it the
most comprehensive turnkey solution of
its kind in the market. For more info visit
www.gymafrica.co.za.
Muscle Evolution 10
HFPALAUNCH
ONLINE COURSE
HFPA, together with Pinnacle Training
& Consulting Systems, have launched
an online course designed to educate
personal trainers, and enable them
to understand the human body at a
deeper level. This is the only course
that delves into how the body works
from the inside out biomechanically
and synergistically, to ascertain how
common dysfunctions occur and how
to train clients following therapy
based on research with a practical
application. For more info contact
Rene on 011 807 9673 or visit
www.hfpa.co.za.
GETTO
KNOW
CHRISTY
INOUR
ATHLETE
SPOTLIGHT
ONPG98
NEWONLINE FITNESS
PORTAL LAUNCHES
Fitness101.co.za is a recently launched website for ftness enthusiasts.
It is dedicated to providing cutting-edge training, nutrition and
supplement information to men and women looking to build muscle,
lose fat, increase sports performance and maintain a healthy lifestyle.
No matter what your ftness goal, Fitness101 provides users with the
guidance to achieve it, ofering an abundance of resources including
workout routines, stretching and weight training exercises, online
personal training, ingredient specifc supplement guides, supplement
reviews, nutrition guides, meal plans, nutritional intake calculators
and informative ftness related articles. The website caters for both
beginner and professional ftness fanatics alike, with content that
can accessed on the go via the Android and Apple apps. A Fit Playlist
ofers a number of upbeat tracks to pump up your workout, and you
can track your progress with the Fit Tracker. Visit www.ftness101.
co.za for more info or download the app fromGoogle Play or iTunes.
Youll see, Dude - once you have one, your life
completely revolves around their schedule.
Veteran athlete and Chairman of the WPF South Africa, Arnie
Williams has announced an affiliation with the International
Bodybuilding and Fitness Federation (IBFF). The federation
has recently added an additional two international shows to
its calendar, and deserving local athletes who qualify stand
the chance of receiving an invitation to compete at the 2014
IBFF World Championships, taking place in Koper, Slovenia on
the 21st July. Williams will also be competing in the over 50
division. For more information visit www.ibff.info.
LOCAL ATHLETES TOTRAVEL
TOIBFF WORLDCHAMPS
M.E NEWS
MUSCLE NEWS
12 Muscle Evolution
VPX
MTORC1
VPX mTORC1
pre-workout
mTOR Ignitor is
an innovative pre-
workout formula
that shatters
the envelope
of creatine and
muscle building
science. The new
mTORC1 pre-
workout mTOR
Ignitor features
a patented
breakthrough
known as Creatyl-
L-Leucine, more
commonly know
as Jack Owocs mTORC1 Peptide. This
patented creatine/leucine peptide is
combined with another patent pending
breakthrough named L-Leucyl-L-Isoleucine
peptide to form the building blocks of this
revolutionary muscle building cocktail.
The 2:2:1 leucine, isoleucine, valine ratio
is also a patent pending proprietary blend
of BCAAs. This ratio ignites the explosive
muscle building power of mTOR and
GLUT4 receptors.
HFPALAUNCHNEWCOURSES IN2014
HFPA will now offer a course in Fascia Therapy designed to teach people more about
the compensation patterns in the body, and how to release them and return balance
to the muscles, fascia and joints. The course will teach facilitators muscle activation
to instantly fire the core, glutes and other muscles of major importance. Testing
will be done to measure the strengths and weaknesses of the fascia and a hands-on
technique to release this will be shown. HFPA will also presents a new and exciting
Pilates mat course. Developed and presented by Merel Schabort, a Master Pilates
Instructor and Pilates Method Alliance certified trainer, this Level 1 and Level 2: Basic
and Intermediate Pilates mat course offers professional training in the method of
physical conditioning. For more info on these two courses email media@hfpa.co.za or
call Hayley on 011 807 9673.
LOCAL
LADIES
SHINE
AT2013
NABBA
UNIVERSE
Amidst an
extremely high
standard of
competition at
the 2013 Nabba
Universe, which
took place in
Southport, England,
South African
athletes held their
own and placed
extremely well.
Irene Alley placed
fifth in the Miss
Figure Class 2
category, while
Rianne Hall placed
fourth in the Toned
Figure category.
Raspberry Ketone is the primary aroma compound
of red raspberries, and aids fat loss by breaking
down the fat within cells more effectively. This
compound has also been shown to regulate
adiponectin, a protein used by the body to
regulate metabolism. Recent research suggests
that raspberry ketones may assist in your weight-
loss efforts, especially when paired with regular
exercise and a well-balanced eating plan. Evoxs
Raspberry Keytones product has been scientifically
designed to help accelerate the results of
your dieting efforts, by offering the very best
ingredients science has to offer.
RASPBERRYKEYTONESFROMEVOX
Rianne Hall
Irene Alley
PEOPLE M.E
M.E
PEOPLE
Chelsea Anne Hornby
Christy Griffiths
Deborah Williams
Wesley Robertson Thanduxolo Ngema
Ben Myburgh
Check out some training shots from our readers!
Siphesihle Nzimande
Travis Robinson
Sean Robinson
Retha Lewis
Bradley Noades
Renier de Bruin
Albert Maritz
Jared Reed
Jeremy Blasco
Jesse Harms
Michael Oosthuizen
Megan Lilley
Soandri
Meyer
Christo Lodder
Kirstin Nel
Lenge Kotze
Flippie
du Preez
Leon Nel
Nelius de Lange
Adrian Brown
Mohseen Patel
Anneline Booysen
Johan
van
Eeden
M.E
People is a forum for our readers to share their photos. Whether it has been
your dream to see yourself in a bodybuilding magazine, you have some healthy
competition with friends or simply need to keep yourself accountable, keep an eye on
our Facebook and twitter feeds for the M.E People theme each edition. You have put in the
hard work - now share it with likeminded people all over the country. This forum is where we
give our readers a platform to communicate visually and be part of Team Muscle Evolution. This
edition the theme is: Best Training Photos. Follow us on twitter (@muscleevomag) and Facebook
(muscleevolution-southafricasnumber1bodybuildingmagazine) to be first to send your themed
photos in for the next edition! The address to send photos is info@muscleevolution.co.za
Warren Anthony
ALL PHOTOS, NAMES AND SPELLING AS SUPPLIED BY READERS.
MUSCLE EVOLUTION ACCEPTS NO RESPONSIBILITY FOR ANY ERRORS OR OMISSIONS.
16 Muscle Evolution
M.E READERS QUESTIONS
Mail your questions to
info@muscleevolution.co.za
and stand a chance to win a SSN X-Series
Performance Whey & NO Rage Hamper.
LOOKING FOR ASSISTANCE WITH YOUR
TRAINING, MEAL PLANNING OR NUTRITIONAL
SUPPLEMENTATION? ASK OUR PRO MARIO,
FOUNDER OF BODYGURU.
ask M.E
A
Youve definitely come
to the right person with
regard to the question
youre asking. As a co-founder of
Muscle Science and formulator of
the original Optimum Anabolic
formula in 1999, it has been
sad to see the demise of the
brand since my original business
partner and I sold our shares and
exited the business.
On a positive note there are
a number of more recently
formulated products on the
market that are more than
adequate replacements. As a
co-founder and partner in SSN
I can proudly and confidently
claim that SSNs Anabolic Muscle
Builder is one of them. There
are other good muscle builders
available too and I have no
reason to doubt the quality
and efficacy of the other locally
manufactured products sold
alongside SSN from big name
brands such as Evox and USN.
There are obviously some good
international brands that you
could also consider, including
Universal, Optimum Nutrition
and Gaspari, to name just a few.
The nutritional advisor at your
local supplement store should be
able to guide you in this regard.
With that said, I dont want you
to think, even for a second, that
the key to unlocking your muscle
MASS BUILDERADVICE
I require a bit of bodybuilding advice as Im really
struggling.
I weigh 61kg and have been taking a supplement
for post-workout gains, recovery and refuelling. I dont really
want to bulk or gain mass.
The supplement Ive been taking for the past four months
is Muscle Science Optimum Anabolic. But when I went to
the mall to get my usual supplement I was disappointed to
find that they werent on the shelves anymore. The store had
the usual USN products, along with SSN supplements and
products from Muscle Works. I read the details of the SSN
Anabolic Muscle Builder and it seems quite good, similar to
the Muscle Science product I was using.
Could you give me some info on the product before I
purchase it as I havent heard anything about this product
before so Im not sure if it is good or bad, and if it is tried and
tested. I really need some professional assistance please.
Petros Phillip
Q
building success lies
buried within the tub
of a mass or muscle
builder supplement.
You need to
understand that
building muscle mass
can often be a tedious
and challenging
endeavour, which
requires a substantial
intake of high quality
food, coupled with
consistent daily high
intensity, focused
workouts.
An important rule to
remember for adding
quality muscle size is
that you must consume
more calories than
you burn or youll
simply be unable to
add much muscle.
Not eating enough is
the number one curse for hard
gainers who battle to build
muscle. You cant simply eat when
you are hungry or eat simply
for taste. Youre not eating for
the fun of it: youre eating to
build muscle. So, if you have to
force feed yourself then so be
it. Hard gainers trying to gain
lean muscle mass should aim to
get around 50% of their calories
from carbs. In terms of a more
practical example, if you were
aiming for 3200 calories a day,
you would need to eat around
1600 or more calories from
carbs per day. At four calories
per gram of carbohydrates this
equates to around 400g of carbs
every day. Ideally you would
time your carbohydrate intake
so that you ingest 50-60% of
these carbs (i.e. 200-240g) during
the three critical windows of
opportunity each day, namely
breakfast, before training and
immediately after training. This
is when your insulin sensitivity is
highest, which is when your body
is primed to grow. While simple,
liquid carbs such as vitargo or
waxy maize starch should be
consumed in and
around workouts
you should focus on
consuming slow-
digesting carbs such
as sweet potatoes,
whole grain breads
and oats at other
meals.
For hard gainers
who are serious
about adding quality
muscle mass a good
rule of thumb is to
aim for at least 3g of
protein per kilogram
of bodyweight. For
an 80kg person this
would equate to
around 240g per day.
For most this will work
out at somewhere
around 30% of their
daily calorie intake.
Most whole protein
foods (lean red meat, chicken
breasts, eggs, fsh and dairy) are
hard to eat in large quantities,
especially when combined with
your carbs. As such, if they form
the bulk of your meal you may
be getting enough protein, but
may fall short on your total calorie
intake. Always make sure youre
getting the protein you need for
growth, but not at the expense
of total calorie consumption. This
is when the use of appropriate
supplements can be considered.
By supplementing the odd meal
with a scoop or two of a pure
protein powder such as whey
you can boost both your protein
and calorie intakes without the
digestive discomfort that comes
with consuming that much food in
one sitting.
Often the hard gainers biggest
challenge is overcoming their
limited appetite. One of the best
ways to accomplish this is to try
and consume an additional meal
or two every day. Instead of four or
fve small meals try for six or even
seven. Consuming a pre- and/or
intra-workout shake, as well as a
post-workout shake, and adding
another protein shake late in the
evening before bed, or even in the
middle of the night, can help take
care of almost half of your daily
caloric requirements.
Mass builders such as SSNs
Anabolic Muscle Builder, which
you refer to, are high calorie,
protein-rich supplements that
often supply around 500 calories
per serving. In addition to a
decent serving of protein (35-
45g), mass builder shakes also
have added carbs to pack as
many calories as possible into a
serving. Blending each serving
with healthy calorie and nutrient
dense foods such as fat-free
frozen yoghurt, natural and
organic peanut butter, honey,
nuts and bananas is a great
way to add additional calories,
not to mention enhance taste.
Consuming a serving or two of a
quality mass builder in addition
to your daily meals ensures your
body will have all the protein
and calories needed to fuel
muscle growth.
I am confdent that following
this dietary approach for a few
months should help you gain a few
kilograms of muscle. Remember
to train with intensity and passion
in order to provide the muscle
building stimulus required for your
muscles to use this food to fuel
muscle growth and add lean mass
rather than simply adding fat mass
to your body.
AN
IMPORTANT
RULE TO
REMEMBER
FORADDING
QUALITY
MUSCLE
SIZE IS THAT
YOUMUST
CONSUME
MORE
CALORIES
THANYOU
BURNOR
YOULL
SIMPLY BE
UNABLE TO
ADDMUCH
MUSCLE
TECH GEA
Bar10der
Multi-BarTool
Whether youre serving friends or its
just a party of one, the Bar10der is the
ultimate cocktail companion, packed with
10 essential tools that will help you mix
the perfect drink. From corkscrews to a
zester, the Bar10der 10-in-1 bar tool will
go anywhere and do
anything in your bar,
without the hassle
of multiple tools.
Available in
fve diferent
colours
for R420
from
www.birando.
co.za.
D
u
ca
ti 1
1
9
9
S
u
p
e
rle
g
g
e
ra
Ducatis limited edition super light street bike, the 1199
Superleggera has a dry weight of just 155kg, and
only 500 will be made available worldwide. The bikes
orange-red paint scheme matches the Rosso Corsa
paint found on the Ducati Desmosedici GP13, and
just about every component has been redesigned
from the 1199 Panigale R to deliver small reductions
in weight that add up to something substantial. For
instance, the complete exhaust system and most
bolts used are titanium. A lithium ion battery saves
more weight, and all the body components are made
from carbon fbre. The engine produces more than
200 horsepower, so Ducati has incorporated a host
of electronic systems to rein in this power, including
Ducati Wheelie Control (DWC), Ducati Traction Control
(DTC) and Engine Brake Control (EBC).
Garmin vivoft
Garmins wearable ftness band, due for release in March,
allows you to set personalised goals and track general
everyday activity. The band logs steps taken, distance covered
and calories burned, and also monitors your sleep quality to
encourage a healthier lifestyle. The information is shown on a
curved display, and this wearable ftness tech will remind you
when youve been sitting for too long or if youre over-sleeping.
The batteries can last for over a year, even when tracking you
24/7. Data can then be uploaded to the Garmin Connect website
for analysis and sharing. You can also join online challenges and
earn virtual badges for extra motivation. This feature allows you
to connect, compete and compare with friends and family around
the world. The band is also water-resistant.
The bike retails for $65,000 (R715,000 before import duties and taxes).
Available at
prices from R299
to R699. For more
info visit www.
omnico.co.za.
18 Muscle Evolution
RED-E PowerBank
The RED-E product range ofers three
portable charging devices that utilise
lithium-polymer batteries to charge
devices while on the go. They
are all small enough to
be carried in a laptop bag,
handbag or even a pocket.
The Standard 2600 Editions
power capacity allows 1-2 full
charges of a standard mobile handset
and takes 3-4 hours to fully recharge.
The Superior 4500 Edition ofers a 4 LED
Power Indicator that helps to identify the remaining charge
and houses a Micro-SD card slot reader that can be accessed
during recharging. It also has a built-in micro USB cable for
charging your smartphone or device. This Powerbank takes only
4-5 hours to fully recharge. The Premium 6000 Edition has the
ability to charge up to three devices simultaneously with a built-
in micro USB cable and 2 additional USB outlets. It also comes
standard with a built-in USB cable that
you can use to recharge your Powerbank,
as well as a 4 LED Power Indicator that
helps to identify the remaining charge.
The Premium Edition takes 6-7 hours to
recharge. Each RED-E PowerBank comes
with 1 USB Adapter Cable and 4 Adapters.
M.E SCIENCE
he Internet is full of vague
explanations about the big
compound lifts being more taxing
on the CNS, which therefore
necessitates more recovery. There
is no doubt about the increased
neurological function required in the big,
compound, heavy lifts, but how this leads
to specific CNS fatigue is less clear.
The head of sport science at the High
Performance Centre of the University of
Pretoria, Shona Hendricks helps put this
into perspective, taking us back to the
very definition of fatigue itself. Fatigue,
she argues, is not a simple state that
can be explained in isolation of various
physiological systems.
The inability to maintain the required
C
N
S
IT IS NOT UNCOMMON TO HEAR PSEUDO-SCIENCE PHRASES
BEING BANDIED ABOUT THE GYM BETWEEN SETS AT THE
WATER COOLER. MOST OFTEN, MAKING DECISIONS BASED ON
BAD BRO-SCIENCE IS LIKE WATCHING AN EPISODE OF CSI
AND THEN CLAIMING YOURE AN EXPERT IN FORENSICS.
One of the concepts that people use very freely to describe feeling
tired is Central Nervous System (CNS) fatigue. Websites, blogs, forums and
friends all speak about fatiguing the nervous system and CNS fatigue
leading to overtraining. It is quite daunting reading that a set of squats
on Monday will lead to CNS fatigue, red eyes, lethargy, a job demotion and
all-round uselessness. But what is the truth? What is CNS fatigue?
F
A
T
I
G
U
E
or expected power output that leads to
a loss of performance in a given task is
known as fatigue (Edwards, 1981). However,
one needs to understand that fatigue
as a concept all round is a very complex
phenomenon and cannot be explained by
one theory or model. The causes of fatigue
are believed to be of both peripheral
(muscle glycogen depletion and plasma
glucose concentrations are reduced, and
plasma free fatty acids are elevated) and
central origin, and is influenced by both
of these factors. Central versus peripheral
factors of fatigue are both important to the
theory of fatigue, especially because the
cause of central fatigue during maximal
and prolonged efforts of exercise is
influenced to a large extent by peripheral
H
O
W
T
H
E
N
E
R
V
O
U
S
S
Y
S
T
E
M
R
E
S
P
O
N
D
S
T
O
W
E
IG
H
T
T
R
A
IN
IN
G
factors. Essentially they both influence each
other and reduced exercise performance
is limited by a combination of these and
many other factors, said Hendricks.
CNS fatigue is defned, broadly, across
various sources, as being a state where efort
is perceived as harder, and where pain is
perceived more intensely, thus resulting in
the exerciser slowing down or ending the
activity in order to protect the body.
The concept of CNS fatigue is that it is
a form of fatigue that is associated with
specific alterations of CNS functioning
(exercise-induced increase in serotonin
and dopamine and others in the brain) that
may influence mood, sensation of effort
and tolerance to pain and discomfort,
and therefore contribute to fatigue at a
central origin after prolonged exercise.
CNS fatigue is the bodys natural defence
mechanism and the bodys reaction will
be to cease exercise (fatigue) to ensure its
normal homeostasis. It is the bodys way
of protecting and preventing peripheral
muscle injury, and athletes who perhaps
push through this fatigue too much can be
susceptible to uscle injuries. Continued
persistence of NS fatigue along with
CNS FATIGUE IS DEFINED, BROADLY, ACROSS VARIOUS
SOURCES, AS BEING A STATE WHERE EFFORT IS PERCEIVED AS
HARDER, AND WHERE PAIN IS PERCEIVED MORE INTENSELY,
THUS RESULTING IN THE EXERCISER SLOWING DOWN OR
ENDING THE ACTIVITY IN ORDER TO PROTE T THE BODY.
T
By De l n ro , Ed t r By Devlin Brown, Editor
>>
20 Muscle Evolution
22 Muscle Evolution
M.E SCIENCE
many other factors can bring about
Chronic Fatigue Syndrome; however it
is important to note that while the CNS
plays a large role in this condition it is
not the only factor in chronic fatigue,
said Hendricks.
It is known that continued exercise
can infuence the way the CNS infuences
and controls muscle recruitment. The two
concepts of excitation andinhibition are
the speed at which the signals are sent from
the receptors in the brain to the efectors
and back again, which is obviously vital in
any sports performance, particularly power
and speed events. Therefore an athletes
receptors and efectors have to be at an
optimal physiological level of excitation
and inhibition in order to allow optimum
recruitment of muscle fbres. This is where
CNS fatigue has a direct efect during
exercise, specifcally resistance training.
CNS fatigue will slow down the speed of
excitation therefore afecting the speed at
which a muscle fbre will contract and relax.
This is particularly true for fast twitch fbres
as they fatigue much quicker than slow
twitch fbres, Hendricks continued.
WARNING SYSTEM
U
nderstanding the theory of
CNS fatigue is one thing, but
understanding the symptoms is another.
CNS fatigue can present itself within a
particular set, on specific reps, or in a
workout as a whole. Hendriks explained:
The most common symptom is a decrease
in performance; this may be with particular
reps or a session as a whole. It may also
include an abnormally high perception
regarding the force of exertion that
the athlete is normally used to. Other
symptoms may include lack of motivation,
poor mood, slowed reflexes and impaired
cognitive ability.
So, in other words, CNS fatigue occurs in
order to warn the athlete that physiological
conditions are not optimal for exercise and
either rest, refuelling, or both, is needed.
Athletes need to begin to understand
their bodies and how they react to various
levels and frequency of training. This will
come with experience, but can also be
accomplished with the help of a sports
scientist or strength and conditioning
coach.
But what we are interested in, as people
who lift heavy weights and train for
strength, muscle size, explosiveness, or
all three, is how we can manage the CNS
so as to not be held back by the nervous
system. What can we do to train with our
nervous system and not against it? How do
we know what is the best way to overcome
CNS fatigue?
The CNS and the way it controls muscle
fibre contraction can become more efficient
through training. Therefore training the
CNS to become more efficient and optimise
function will extend the time to the onset
of CNS fatigue. This, however, is a fine
line and is not something that is blatantly
visible to the athletes, answered Hendricks.
repetitions are recommended (1-5) with
higher loadings of percentage 1RM (up
to 80-90% of 1RM). Rest is vital between
sets as well, with 4-6 minutes of rest
usually advocated. This will optimise
the contribution of the CNS and will
therefore allow for optimal speed and
power of the muscle recruitment process,
as this combination of loading creates
a higher excitation and effector signal
communication of the whole muscle motor
unit. When it comes to planning your
explosive power sessions, usually 48 hours
of recovery is recommended between these
high intensity sessions.
In other words, it is quite possible that
one can overdo it and end up being
counterproductive.
An important strategy in delaying the
onset of CNS fatigue is to ensure that reps
should only be completed for as long as
good technique, quickness and power can
be maintained through the reps and the
movement. This will help the athlete delay
the onset of CNS fatigue, as the fatigue
would have already set in if a powerful/
quick rep cannot be completed properly or
maximally, said Hendricks.
There are certain philosophies with
regard to resistance training to improve
explosive power while minimising the
effects of CNS fatigue. When working
on explosive power lower
AN IMPORTANT STRATEGY IN DELAYING THE
ONSET OF CNS FATIGUE IS TO ENSURE THAT REPS
SHOULD ONLY BE COMPLETED FOR AS LONG AS
GOOD TECHNIQUE, QUICKNESS AND POWER CAN BE
MAINTAINED THROUGH THE REPS AND THE MOVEMENT.
INDIVIDUAL
DIFFERENCES
N
ow
that we have an understanding of what CNS fatigue is, the next logical question
would be how
does this condition afect our weight training? After all, everything
we do in this sport is related to lifting weights in order to train our bodies. So, knowing
just how
much training will lead to CNS fatigue, and whether this will push us towards
the dreaded and mysterious boogeyman called overtraining would be like gold to every
bodybuilder and strength athlete.
Each person is diferent and will have a diferent response to exercise and resistance
training; this is due to age, gender, level of activity, previous medical history, individual
physiological factors and other individual characteristics. Therefore the amount of training
that will lead to CNS fatigue is diferent for each person, said Hendricks.
And this is in line with one of the basic principles of exercise; that each and every person
is diferent, and requires a specifc programme and regimen to meet his or her specifc
goals within his or her capabilities. Hendricks goes on to explain that even when an
athlete understands his own body, and when and how
exercise may lead to CNS fatigue,
overtraining is not a phenomenon that follows necessarily in isolation there are simply too
many other factors at play regarding the concept of someone becomingovertrained.
Overtraining is a phenomenon caused by a multitude of factors - physical, psychological
and social - and where constant CNS fatigue may contribute to this, it will not be the defning
factor. There are many ways used to measureovertraining including daily monitoring,
questionnaires, physiological measures, and subjective athlete measures which I believe can
be very valuable to an strength and conditioning coach, she concludes.
M.E
24 Muscle Evolution
By Devlin Brown, Editor
Photography by Cindy Ellis - www.cindyphoto.co.za
M.E COVER PROFILE
C
OBUS VAN DER MERWE CAME AGONISINGLY
CLOSE TO HIS PRO CARD WITH HIS
SILVER MEDAL AT THE 2013 IFBB WORLD
CHAMPIONSHIPS IN MARRAKECH, MOROCCO.
THE MAN FROM CENTURION STOOD ON STAGE AS
THE COMPETITORS WERE WHITTLED DOWN AND KNEW
THAT SOMETHING BIG WAS ON THE CARDS. UNLUCKILY
IT WAS NOT TO BE HIS YEAR, BUT THAT NEAR-MISS AND
DISAPPOINTMENT HAS ADDED ADDITIONAL FUEL TO
HIS ALREADY RAGING FIRE, AND NOW HE IS
EVEN MORE DETERMINED THAN BEFORE TO STEP ON
STAGE AT THE WORLDS THIS YEAR, TAKE GOLD
AND EARN HIS PRO CARD.
A MAN
WITH A PLAN
T
his year I am focusing fully on the IFBB
World Championships in November
in Brazil. Last year, as you know, I got a
sliver medal in Morocco. The criteria
changed for a pro card now as you have
to win the division, which was a bit of a
disappointment for me. But now I am
even more psyched up than before to
be the first South African to win the
IFBB World Championships and
make history on the amateur
level like Marius (Dohne) did
on the professional level.
Once I achieve that then
we will take it from
there, Cobus said
when weighing up
his last season and
his ambitions for
this year.
Although second
place is a very good
achievement, when
it comes to the
crunch everyone
wants gold. With that
in mind Cobus has a
plan to change things a
little in order to climb on
stage later this year with a
2013 IFBB WORLD CHAMPIONSHIP SILVER MEDALIST COBUS
VAN DER MERWE TALKS ABOUT HIS PLANS AND STRATEGY FOR
THE YEAR AHEAD AS HE CHASES GOLD AND HIS PRO CARD.
world-beating physique.
I think I can start a bit earlier
this year so there is no rush at the
end. I also have to prep longer
because, as you know, the IFBB
South African Championships
are held in September, and the
World Championships are only
held in November. That means
there is quite a big gap between
those shows. As such I wont be
competing in a show in June or
July like I usually do, because
peaking three times in one year
is quite difficult, especially if the
shows are going to be six weeks
apart. This year I would like to
focus on peaking at the World
Championships, said Cobus, before moving on to what he feels
he needs to change and improve on his physique.
Cobus is quite clear on his strategy to take his stage package
to the next level, where he hopes to blow his opponents out
of the water. He says he must improve the outer sweep of
his upper legs and bring thickness into his middle and
lower back.
To improve the outer sweep of my quads I will
focus on performing front squats and hack squats
with my legs closer together. This will be done as
an extra workout on a separate day from the usual
leg day, says Cobus.
For his back Cobus is sticking to the tried
and trusted basics. In our last edition we wrote
about building a beastly back and rated the
deadlift as the king of back exercises. Cobus
agrees. For the thickness in my lower and
middle back I will be focusing on good old
deadlifts, T-bar rows, seated low-pulley
rows and hyper extensions. That is
a lesson in this strategy for any
aspiring bodybuilder on the use
of compound movements and
progressively more and more
isolated and focused moves.
TRAINING
TECHNIQUE IS
VERY IMPORTANT.
I THINK 90% OF
THE YOUNG GUYS
TRY TO LIFT TOO
HEAVY. IN FACT,
I AM LIFTING
LIGHTER WEIGHTS
THAN I DID TEN
YEARS AGO,
FOCUSING MORE
ON FORM.
COBUS VD MERWES
TRAINING SPLIT
Day 1: Morning: Calves.
Evening: Back
and traps.
Day 2: Morning: Hamstrings.
Evening: Shoulders
and triceps.
Day 3: Quads workout 1.
Day 4: Chest and biceps.
Day 5: Rest.
Day 6: Quads workout 2.
Day 7: Rest.
>>
M.E: What is the single most important thing young bodybuilders need to know?
Cobus: The most important thing that men must know to grow muscle and size is to
understand that you arent growing in the gym you grow in the kitchen and in your
bed. You are, in fact, breaking down muscles while you train, and you need to feed
the muscles with the right proteins, fats, carbs and nutrients to recover, grow
and adapt to the workload. Then you need to sleep so that your body can
release hormones that are essential for recovery and muscle growth.
M.E: How much should bodybuilders be eating?
Cobus: The first thing I tell the guys is that nutrition
is very important. I am not just talking about the
supplements. It is the solid food you eat that is superior.
The guys need to eat more in South Africa. I can tell
you that my experience at the World Championships
- meeting up with the guys from Egypt, Iran, Iraq -
those guys really dont have the resources that
we have in South Africa, supplement-wise and
food-wise, but I can tell you something... they
eat a lot... a lot! It was really an eye-opener to
see just what they eat two or three days before
a competition. Based on that I dont want to
think about what they eat off-season. So, as
far as I am concerned, guys need to eat more
solid food. It takes more time so start off with
smaller portions and work your way up as
your muscle size increases.
M.E: What training tips do you have for
newcomers and young bodybuilders?
Cobus: Training technique is very important. I
think 90% of the young guys try to lift too heavy. In
fact, I am lifting lighter weights than I did ten years ago,
focusing more on form. I think there is a big difference, which
guys need to understand, between weightlifting, powerlifting and
bodybuilding. The ideal rep range for bodybuilding is between eight
and 12 repetitions, combined with the use of drop sets and super sets.
Athletes need to really squeeze each and every rep, making every rep
count. Dont just lift weights for the sake of it. Focus on what you are
doing when you are training. M.E
QUICK Q&A:
M.E
AS FAR AS I AM
CONCERNED, GUYS NEED
TO EAT MORE SOLID
FOOD. IT TAKES MORE
TIME SO TART OFF WITH
SMALLER PORT ONS
AND WO K YOUR
WAY UP AS YOUR
USCLE S ZE
INCREAS S.
Cobus told us that his ideal competition weight this year will be
110kg, and with the improvements mentioned above Cobus should
be a formidable contender in his division. If his plan for his prep,
conditioning and timing is spot on come competition ti e there is a
good chance that the next time we pr file Cobus in the magazine we
will be writing about his success at turning pro.
COBUS VD MERWES
DIET
Meal 1: 120g oats measured raw with
sweetener, 10 egg whites and
two whole eggs.
Meal 2: 300g chicken breast, 300g basmati
rice, cooked.
Meal 3: Two tins water packed tuna with two
whole eggs.
Meal 4: 120g oats measured raw with sweetener, 10 egg whites
and two whole eggs.
Meal 5: After training two scoops whey protein, 1
tablespoon sugar-free peanut butter, two
bananas - all mixed with ice and fat-free
milk.
Meal 6: 500g lean red meat with 300g
cooked basmati rice and one slice of
pineapple.
Muscle Evolution 26
Cobus owning the
stage in Morrocco
COVER PROFILE
M.E TRAINING
By: Devlin Brown, Editor
There is an old saying that states the
more things change, the more they stay
the same. This could not be more true
in the world of bodybuilding. From the
humble beginnings of John Grimek and
Steve Reeves, through the explosion of
the 70s and Arnold Schwarzenegger on
to Ronnie Coleman and Phil Heath, the
sport has evolved at a rapid pace.
hysiques have changed shape and size.
Science advancement has skyrocketed and
nutrition knowledge has grown exponentially.
Supplementation and understanding the hormonal
environment has taken physical development to le els
unimaginable a 100 years ago.
Different schools of thought believe in different
protocols, different thoughts on intensity, volume, style
and programming. Supersets, magic vitamins and so much
more dominate the thousands of bodybuilding forums
around the world.
However, one thing that has not changed is the
fundamentals of the sport. The things that are constant,
that have stood the test of time. At the end of the day
when all is said and done (and eaten) the bodybuilder has
to stimulate his muscles into growth. Its that simple.
There are some moves that have stood the test of time
in this regard; moves that have been there almost since
the beginning of modern bodybuilding. Here we look at 10
moves that have stood firm in the face of everything. There
are more exercises, but we have chosen to look at six of
the time-tested compound exercises and four of the time-
tested isolation exercises that should be in any serious
bodybuilders arsenal.
INANEVER-EVOLVINGSPORT,
SOME THINGS STICK AROUND
BECAUSE THEYWORK
THATVE STOOD
THE TEST OF TIME
M
D
U
G
R
E
E
N
Muscle Evolution
www.muscleevolution.co.za 29
This move joins the deadlift
in mass-building royalty. It is
often said the squat is the most
important exercise to master.
This exercise can leave you a
wreck after a heavy session, but
that is exactly why it is so good.
It works so many muscles and
elicits and anabolic response
second to none.
Stand ln front of the rack wlth
the barbell at upper-chest
helght. Posltlon the bar hlgh on
the back of the shoulders and
grasp the barbell to the sldes.
Keep your back stralght and
elbows down. Dlsmount the bar
from the rack and stand wlth a
shoulder-wldth stance.
8end your knees forward
whlle allowlng your hlps to
bend back behlnd, keeplng
back stralght and knees
polnted ln the same dlrectlon
as your feet. Descend untll
your thlghs are [ust past
parallel to floor. Lxtend your
knees and hlps untll your
legs are stralght. Peturn and
repeat.
Keep your head facing forward,
your back straight and feet flat on
floor; keep an equal distribution of
weight throughout your forefoot
and heel. Your knees should point
in the same direction as your feet
throughout the movement.
DEADLIFT
The king of all exercises,
this monster will work the
entire body in ways you
didnt dream possible. If
packing serious amounts of
muscle onto your frame is
your priority then this move
should be your new best
friend. But, she bites when
performed poorly so learn
the correct form.
wlth your feet flat beneath
the bar, squat down and
grasp the bar wlth a shoulder
wldth or sllghtly wlder
overhand or mlxed grlp.
Llft the bar by extendlng
your hlps and knees to
full extenslon. Pull your
shoulders back at the top of
the llft lf they are rounded.
Peturn and repeat.
Throughout the lift keep
your hips low, shoulders high
and arms and back straight.
Your knees should point the
same direction as your feet
throughout the movement.
Keep the bar close to your body
to improve t e mechanical
leverage. Grip strength and
strength endurance often limits
ones ability to performmultiple
reps at heavy resistances. Gym
chalk, wrist straps, grip work,
and mixed grip can be used
to enhance grip. Mixed grip
indicates one hand holding
with an overhand grip and
the other hand holding with
underhand grip.
TARGET MUSCLES
Lrector Splnae
Synergists
Gluteus Maxlmus
Adductor Magnus
Quadrlceps
Soleus
Dynamic Stabilizers
Hamstrlngs
Gastrocnemlus
Stabilisers
Trapezlus, Mlddle
Trapezlus, Upper
Levator Scapulae
Phombolds
Antagonist Stabilizers
Pectus Abdomlnls
Obllques
SQUAT
TARGET MUSCLES
Quadrlceps
Synergists
Gluteus Maxlmus
Adductor Magnus
Soleus
Dynamic Stabilizers
Hamstrlngs
Gastrocnemlus
Stabilizers
Lrector Splnae
Antagonist Stabilisers
Pectus Abdomlnls
Obllques
THIS EXERCISE CAN
LEAVE YOUAWRECK
AFTER A HEAVY SESSION,
BUTTHAT IS EXACTLY
WHY IT IS SOGOOD.
C
H
R
I
S
F
I
T
Z
P
A
T
R
I
C
K
A
N
D
A
N
D
R
E
W
H
U
D
S
O
N
TARGET MUSCLES
Quadrlceps
Synergists
Gluteus Maxlmus
Adductor Magnus
Soleus
Dynamic Stabilisers
Hamstrlngs
Gastrocnemlus
TARGET MUSCLES
8ack, General
Synergists
Trapezlus, Mlddle
Trapezlus, Lower
Phombolds
Latlsslmus Dorsl
Teres Ma[or
Deltold, Posterlor
|nfrasplnatus
Teres Mlnor
8rachlalls
8rachloradlalls
Pectoralls Ma[or, Sternal
Dynamic Stabilizers
8lceps 8rachll
Trlceps, Long Head
Stabilisers
Trlceps (supportlng
arm)
LEG PRESS
Slt on the machlne wlth
your back on the padded
support. Place your feet
on the platform. Lxtend
your hlps and knees.
Pelease the dock lever
and grasp the handles
to the sldes.
Lower the sled by
flexlng your
hlps and knees untll your
knees are [ust short of
complete flexlon. Peturn
by extendlng your knees
and hlps. Pepeat.
Adjust the safety brace
and back support to
accommodate a near full
range of motion without
forcing the hips to bend
at the waist. Keep the
knees pointed in the same
direction as your feet. Do
not allowyour heels to
raise of of the platform,
pushing with both the
heel and forefoot. Placing
your feet slightly higher on
platformemphasises the
Gluteus Maximus. Placing
your feet slightly lower
on platformemphasises
Quadriceps.
DUMBBELL ROW
Kneel over the slde of a
bench by placlng your
knee and hand of your
supportlng arm on the
bench. Posltlon the foot of
your opposlte leg sllghtly
back and to the slde. Grasp
the dumbbell from floor.
Pull the dumbbell up to
your slde untll lt makes
llght contact wlth your rlbs
or untll your upper arm
ls [ust beyond horlzontal.
Peturn untll your arm ls
extended and your shoulder
ls stretched downward.
Pepeat and contlnue wlth
the opposlte arm.
Allow the scapula to
articulate but do not rotate
the torso in an eff rt to
throw weight up. Your torso
should be close to horizontal.
Positioning your supporting
knee and/or arm slightly
forward or back will allow for
proper levelling of your torso.
Your torso may be positioned
lower to allow for a heavier
dumbbell to make contact
with floor, if desired.
30 Muscle Evolution
PLACINGYOUR FEET SLIGHTLY
HIGHER ONPLATFORMEMPHASISES
THE GLUTEUS MAXIMUS. PLACINGYOUR
FEET SLIGHTLY LOWER ONPLATFORM
EMPHASISES QUADRICEPS.
MARIUS DOHNE
V
U
S
I
N
J
I
S
A
N
E
This mass builder is one of the most popular
moves in the gym for good reason. This
compound move is a staple passed down
from the founders of the sport and a big
chest simply can not be built without some
version of this move.
Lle suplne on bench. Dlsmount a barbell from
the rack over your upper chest uslng a wlde
obllque overhand grlp.
Lower the welght to your mld-chest. P ess the
bar up ard untll arms are exten ed. Pepeat.
Keeping t e forearms perpendicular to the bar
goes a long way to protecti g the shoulders
Mounting the feet strongly on o the ground
and driving though the legs greatly increases
the power of the move.
BENCH PRESS
TARGET MUSCLES
Pectoralls Ma[or, Sternal
Synergists
Pectoralls Ma[or, Clavlcular
Deltold, Anterlor
Trlceps 8rachll
Dynamic Stabilisers
8lceps 8rachll, Short Head
TARGET MUSCLES
Deltold, Anterlor
Synergists
Deltold, Lateral
Suprasplnatus
Pectoralls Ma[or,
Clavlcular
Trlceps 8rachll
Trapezlus, Mlddle
Trapezlus, Lower
Serratus Anterlor,
|nferlor Dlgltatlons
Dynamic Stabilisers
Trlceps, Long Head
8lceps 8rachll
Stabilizers
Trapezlus, Upper
Levator Scapulae
SHOULDER PRESS
Who doesnt admire a broad set of shoulders?
While nothing works like lateral raises to get
the side delts round and dominant, nothing
packs on mass like the big compound moves.
Set and grasp the lever handles to each slde
wlth an overhand grlp.
Press the lever upward untll your arms are
extended overhead.
Lower and repeat.
32 Muscle Evolution
M.E TRAINING
THIS COMPO NDMOVE IS A
STAPLE PASSEDDOWNFROMTHE
FOUNDERS OF THE SPORT
MARIUS DOHNE
F
R
E
D
D
I
E
K
L
O
P
P
E
R
TARGET MUSCLES
Pectoralis Major,
Sternal
Synergists
Pectoralis Major,
Clavicular
Pectoralis Minor
Rhomboids
Levator Scapulae
Deltoid, Anterior
Latissimus Dorsi
Stabilizers
Biceps Brachii
Brachialis
Triceps Brachii
Wrist Flexors
Rectus Abdominis
Obliques
Antagonist Stabilisers
Erector Spinae
STANDING CABLE FLYE
Grasp two opposing high pulley
attachments. Stand with the pulleys
to each side with your arms opened
wide. Bend over slightly by flexing
at the hips and knees. Bend elbows
slightly and internally rotate shoulders
so elbows are back initially.
Bring the cable attachments together
in a hugging motion with your
elbows in a fixed position. Keep your
shoulders internally rotated so your
elbows are pointed upward at the top
and out to the sides at the bottom
of the move. Return to starting the
position until your chest muscles are
stretched. Repeat.
Under greater resistance, positioning
your torso at a lower angle downward
(by bending over at the hips) will
allow your upper-body weight to
counterbalance the upward pull of the
cables, as opposed to stepping forward
and struggling with the backward pull
of the cables.
MDU GREEN
M.E TRAINING
TARGET MUSCLES
Trlceps 8rachll
Synergists
None
Stabilisers
Deltold, Anterlor
Pectoralls Ma[or, Clavlcular
Pectoralls Ma[or, Sternal
Latlsslmus Dorsl
Teres Ma[or
Deltold, Posterlor
wrlst Plexors
TARGET MUSCLES
Quadrlceps
Synergists
None
Stabilisers
Trapezlus, Upper
Trapezlus, Mlddle
Levator Scapulae
8rachloradlalls
8rachlalls
8lceps 8rachll
BAR SKULL CRUSHERS
The name says it all. This move
can be done sitting upright or
lying down with a dumbbell or a
bar.
Lle on bench wlth a narrow
overhand grlp on the barbell.
Posltlon the barbell over your
shoulders wlth your arms
extended.
Lower the bar to your forehead by
bendlng your elbows. Lxtend your
arms and repeat.
Slow the barbells descent as
it approaches your forehead.
This exercise can also be performed
with the elbow traveling slightly
back during the extension.
With this altered form, the barbell
essentially moves in straight line,
up and down. Either straight
barbell or EZ barbell can be used.
LEG EXTENSION
Slt on the apparatus
wlth your back
agalnst the padded
back support. Place
the front of your
lower legs under
the padded lever.
Posltlon your knee
artlculatlon at the
same axls as the lever
fulcrum. Grasp the
handles to the sldes
for support.
Move the lever
forward and upward
by extendlng your
knees untll your
legs are stralght.
Peturn the lever to lts
orlglnal posltlon by
bendlng your knees.
Pepeat.
Stabiliser muscles may
be used during heavy
sets to prevent your
body rising up off of
the s at.
34 Muscle Evolution
THIS MOVE CAN
BE DONE WITHA
DUMBBELL OR A BAR.
CHRIS FITZPATRICK AND ANDREW HUDSON
MDU GREEN
TARGET MUSCLES
8lceps 8rachll
Synergists
8rachlalls
8rachloradlalls
Stabilisers
Deltold, Anterlor
Trapezlus, Upper
Trapezlus, Mlddle
Levator Scapulae
wrlst Plexors M.E
BARBELL CURL
There a few moves that make a lifter feel as
hardcore as a barbell curl. Even though there
is no real compound that focuses on the biceps
alone (back exercises that are compounds also hit
the biceps) this move is where you can heave the
bigger poundages.
Grasp a bar wlth a shoulder-wldth underhand grlp.
wlth your elbows to the slde, ralse the bar untll
your forearms are vertlcal. Lower the bar untll your
arms are fully extended. Pepeat.
When your elbows are
fully flexed, they can travel
forward slightly allowing
forearms to be no more than
vertical. This additional
movement allows for relative
release of tension in the
muscles between repetitions.
M
A
R
I
U
S
D
O
H
N
E
M.E FEATURE
By: Devlin Brown, Editor
36 Muscle Evolution
D
ieting for bodybuilding is a long,
hard and meticulous process. It is
not about dropping a few calories. In
this sport it is a science and an art form.
A competitive bodybuilder will not try and
reinvent the wheel with his diet as he dials
in his best condition before a show. There
is a reason for this. The hardest work, and
months of dedication can quite literally go
out the window with a few days of messing
around.
There are a host of diferent diet
strategies, ranging from carb cycling
to ketogenic diets, but the point is that
whatever approach is used needs to
follow two simple rules. First it needs to
be followed properly from beginning to
end, and secondly it needs to work for the
particular athlete. This is where time and
learning ones body comes into efect. In
this edition alone we have quotes from
diferent bodybuilders who eat carbs
diferently. The point is, whatever works
best for you is what you should be doing,
and no expert is going
to be able to tell upfront
exactly how you are going
to respond to a particular
diet.
With this in mind,
despite the various
strategies and diet
types, there are a few
fundamentals that have
stood the test of time. The
old saying holds true: if it
aint broke then dont fx it. A well-rounded
diet with the macronutrients timed well
has worked for a century and will continue
to work for another century. Eating lots of
good-quality lean protein, unprocessed,
whole carbohydrates, good fats and plenty
of ve etables. How these ratios change
as you get closer to the
show (or trip to the beach) is
orked out with your trainer
nd mentor. And then, in
he fnal stretch, dropping
ater and other strategies
ake months of hard work
nd quite literally make you
op out into the lean, ripped
uscle machine that you have
ent months working on.
DIET








n a way a ma es e r po
stable and secure. Any missing
leg, or any weakness in any leg
would compromise the whole
setup. Half a leg would result
in it falling over, a cracked leg
would weaken it. One leg well
that is a circus act.
The point is quite clear. The three
pillars of fat loss work in much the
same way. You can not have a complete,
or long-term sustainable fat-loss
programme without all three pillars
firmly in place. What are these pillars of
fat loss, these non-negotiables?
DIET, WEIGHTS, CARDIO.
AND THE TOP OF THE
TRIPOD IS HORMONES.
Sure, you can lose weight with just a
diet, you can lose weight with just cardio,
and, you guessed it, you can lose weight
with just weight training. But we are not
talking about losing some weight. We are
talking about fat loss in the bodybuilding
sense. We are talking about a change in
body composition that is noticeable and
lasting; a reduction in body fat that goes
beyond shedding a few kilos for summer.
We are talking about hardcore shredding
for aesthetic purposes to bring out the
muscular detail.
U
N
D
E
R
S
T
A
N
D
IN
G
T
H
E

F
U
N
D
A
M
E
N
T
A
L
S
O
F
F
A
T
L
O
S
S
T
H
E

P
I
L
L
A
R
S



www.muscleevolution.co.za 37
HORMONES
he hormones are what create the
environment within which everything
else happens. This holds true for muscle
building and fat loss. While anabolic
processes happen with the help of our
bodys anabolic hormones, fat loss is
also highly dependent on the hormonal
environment.
Insulin, cortisol, testosterone, among
others, affect fat loss. And when
bodybuilders are down to the last few
grams of stubborn fat it is often the
hormones that are either ho ding them
back or taking them forward.
Cortisol is a stress hormone this is
caused by work stress as well as stress from
prolonged training sessions and lack of
sleep. This is why you always get told to
sleep more, keep training sessions under
a certain amount of time and go easy
on the stress. Insulin is spiked by sugar
intake, and this is why you are always
told to eat unrefined, lower GI carbs that
do not result in a spike of your insulin
levels. Testosterones effects on the body
are well-documented. The take home
point here is that a healthy hormonal
environment is vital to so many of
the bodys functions. And following all
the time-tested (and common sense) tips
such as sleeping eight hours a night, eating
low GI carbs, training with compounds to
stimulate anabolic hormone release and
supplementation will go a long way to
turning you into the muscle-bound, fat-
burning furnace you want to be.
FINAL WORD AND SECRET MAGIC TRICK
The pillars of fat loss are simple enough to understand and clear enough to implement.
Actually sticking the diferent elements together takes hard work and dedication.
However, what is more important is understanding how the diferent elements ft
together, because doing something with the knowledge of why you are doing it makes
it more fruitful and efective. And then, the secret magic trick to shredding the fat:
hard-headed dedication, day after day, week after week and month after month. It is
the only proven magic trick, so stick to it and never quit. M.E
WEIGHTS
L
ean muscle has a higher basal
metabolic rate than any other tissue
in the body. This means that muscle
requires more energy just to exist. A
bodybuilder, by definition, has a very high
ratio of muscle to body weight, which is
why his metabolism will be higher than
a regular Joe. The more muscular you are
the more you burn fat. It is like a snowball
effect, and when you think about it, it is
quite exciting.
That said, there are other benefits to
weight training when it comes to fat loss.
The obvious is the energy expenditure
required to perform the workouts,
especially when using compound exercises
and intensity strategies such as supersets,
giant sets and drop sets. Just take a
moment and remember the last time you
did a high-rep low-squat set, dropping
down below parallel and driving that
weight up, time after time. Remember the
amount of oxygen you had to suck into
your lungs before dropping for another rep
once you got to reps 8, 9, 11 and 13? These
compound moves put a huge demand
on your energy systems as its not just
about your anaerobic system. This type of
training is also very taxing on the aerobic
system. There is also the Epoc effect
excess post-exercise energy consumption.
Your metabolic rate rises after a heavy
lifting session as your body scrambles
through a whole host of processes to
return to a state of homeostasis. In other
words, for 48 to 72 hours after a weights
session your body is a fat-burning furnace.
Secondly, as a bodybuilder you want
to lose fat but hold onto as much muscle
as possible. Presuming your diet and
supplementation is spot on, there is no
better way to do this than expend energy
(burn calories) while actually training the
muscles themselves. Look, your arms need
to hold onto as much muscle as possible if
they are being put through their paces.
Lastly, the hormonal response from big
compounds is unquestionable. A big
squat session triggers a release of growth
hormone and testosterone. We all know
the anabolic effect of these hormones,
but they also serve a fat-burning purpose,
and result in a more favourable body
composition.




.
who argue (with their incredible
physiques as proof ) that you cannot
get cut up like a loser in a knife fght
unless you put in the hours of steady-
state cardio. Others claim (and they
have their bodies as proof ) that too
much steady-state cardio causes them
to lose too much muscle tissue. In this
debate common sense prevails no
two bodies are the same, and people
will all react diferently. However, cardio
performed at a lower intensity, and
with sufcient muscle-saving nutrition
and supplement strategies in place
has proven time and time again to be
exactly what is required, alongside the
primary weight training, to bring the
body into the leanest state possible.
Then there are those bodybuilders
who wont use cardio. But it must
be remembered that they are not
starting their competition prep with
double-digit body fat. They will start
at around 8% which is leaner than
99% of the general population. Here,
high-intensity training works for them.
It is like so much else in this sport
use what works best for you and how
your body reacts. However, for the
overwhelming majority of people,
steady-state cardio is required as it is
the only way to preferentially tap into
stored fat.
Others perform high-
intensity metabolic
conditioning types of fat
loss workouts. These blast
fat. But being a bodybuilder
means that holding onto muscle
is paramount and these kinds
of workouts start tapping into
muscle stores. The leaner you
get, the more strategic you
need to be in terms of
shedding fat while still
holding on to muscle.


O
F

F
A

S
S
M.E
By Devlin Brown, Editor
40 Muscle Evolution
C
O
M
P
O
U
N
D
V
S
I
S
O
L
A
T
I
O
N
E
X
E
R
C
I
S
E
S
E
L
E
C
T
I
N
G
T
H
E
R
I
G
H
T
T
O
O
L
F
O
R
T
H
E
J
O
B
FEAT RE
C
HOOSING
W
HICH
EXERCISES TO
PERFORM
IN
THE
GYM
IS A
LOT M
ORE
DETAILED
THAN
JUST W
HAT YOU
FEEL LIKE.
W
HEN
YOU
DO
CERTAIN
TYPES OF EXERCISES, AND
HOW
YOU
PERFORM
THEM,
ALL FORM
S PART OF THE
PROCESS OF BODYBUILDING.
THIS KNOW
LEDGE HAS
BEEN
BUILT UP OVER M
ANY
DECADES OF LEARNING, TRIAL
AND
ERROR AND
SCIENTIFIC
UNDERSTANDING. AND
YET,
ONE JUST H
S TO
LOOK
AROUND
THE GYM
TO
SEE THAT
FAR TOO
M
ANY BEGINNER, AND
EVEN
SOM
E INTERM
EDIATE
TRAINEES SEEM
TO
PICK
EXERCISES W
ILLY-NILLY.
One will often see the same
people doing the same exercises
and leaving others out altogether.
Why is this? Because they dont like
them? A bodybuilder cannot walk
into a gym
and decide to do cable
crossovers and pec dec on chest day
because he doesnt like the others.
Well, he can, but he would be silly
to. Not understanding the difference
between compound and isolation
exercises, and when and how
to
use them, is a massive liability in
bodybuilding.
Selecting compound or
isolation exercises is not about
doing what you enjoy the
most, its about choosing
the right kind of exercises, at
the right time, to achieve the
specific goals you have set for
yourself.
O
N
E
S
IZ
E
F
IT
S
A
LL
A
P
P
R
O
A
C
H
W
e are constantly reminded
to save money and invest.
But would you invest in the exact
same plan as your neighbour,
the guy on the corner, the local
shop owner or the CEO
of your
company? No. Absolutely not. A
financial planner will structure a
savings and investment plan that
is tailored to your specific needs,
capabilities and context. In the same
way, it kind of defeats the point
of one of the principles of weight
training to simply pick up a one size
fits all approach. You need to design
your training and nutrition so that it
is specific to you, your capabilities,
personal experience and goals.
With this in mind, it is critical
to understand the differences
between compound and isolation
movements, the benefits and
drawbacks of each, and how
to
programme them
into your own
training regimen.
41 www.muscleevolution.co.za
on GVT training, the author says that for
mass, one must include the big moves.
We have dealt with the positives of
compound moves. Strength gains, mass
gains, co-ordination improvements,
strong joints and tendons, and more
naturally produced anabolic hormones
coursing through your blood. There are
also aspects of compound movements
that may not suit you in your endeavour
to perfect your physique. And these will
now be discussed.
Compound movements take longer
to learn. This is obvious because
they involve more joints and are
biomechanically more complicated,
which means it takes time to learn
how to execute the movements with
correct form. On top of this, once the
biomechanics of the move are learnt then
there are subtle changes and diferences
in technique that suit diferent people
with diferent body types.
Lets take a brief look at the squat
hip fexor and ankle mobility are
of paramount importance in order
to perform this move properly. But it
doesnt end there the hamstrings
need to be fexible in order to prevent
tilting of the pelvis, which can lead to
injury. The core needs to be strong in
order to prevent excessive forward tilt of
the upper body, which can also lead to
injury. Weak glutes will cause the knees
to track inwards leading to incorrect
form. So, once your ankles, hips,
hamstrings, glutes and core are ready to
And finally, but certainly not least, in the world of
bodybuilding, compounds are unable to impos the same
amount of direct focus and chisel in the detail on individual
muscles. It is for this reason that youll always see the best-
shaped bodybuilder in the gym finish his workouts with
isolation exercises, squeezing and hitting individual muscles
from various angles. >>
Athicker midsectionis one of the side-efects
of thestrengthking, the deadlift. However, inthe
ofseasonthis monster move will go a long wayin
making your bulking cycle a bit more prosperous.
squat, then we can start thinking about
the movement as a muscle-building
exercise. You will also see many people
performing quarter squats. While these
may serve a purpose at certain times
for a particular advanced lifter, a proper
squat is performed to at least parallel
that means your quads are at least
parallel to the ground. The descriptor
ass-to-grass is commonly used in
reference to a full squat. As you can see,
this is a complicated exercise. But when
performed correctly it is an undisputed
king for packing on serious amounts of
size and building strength.
Compound lifts often need spotters
when performed with heavy weight.
This is not a bad thing, but it also means
that workouts can be interrupted if you
dont have a training partner, or if you
struggle to fnd someone to help you on
your next set. Heavy squats and bench
presses are not only daunting, but
can become unsafe if you are pegged
beneath a bar.
While overtraining is a contentious
topic, one thing that can not be denied
is the amount of tax a heavy compound
set places on the nervous system as
opposed to isolation exercises. While
unlikely, a workout that is made up
exclusively of big compound lif s, day
after day, will eventually take its toll,
and performance will sufer. When that
happens the mind may sufer, not to
mention the entire workout and your
mood. We have all experienced this.
I
n short, compound exercises are
the big multi-joint movements.
These exercises utilise diferent
joints, muscles, tendons and
supporting muscles to perform a
single movement. Often they are
consideredfunctional in nature
because they mimic and replicate many
of the movement patterns we use in
day-to-day life and sport. They recruit
the largest amount of muscle fbres and
are more taxing on the central nervous
system. As such they also improve
things such as joint stability, co-
ordination and efcient motor patterns.
Because of the higher number of
muscle fbres recruited they also allow
you to handle more load (i.e. heavier
weights) which causes the biggest
gains in strength (the neurological
system is also a contributor to the
strength gained). The added muscle
fbre recruitment in turn has an efect
on the endocrine system, resulting
in higher levels of testosterone and
growth hormone being released.
Because of the larger number of
muscles being used, and stabilisers
activated, compound exercises also
result in more calories burnt per unit
of exercise compared to isolation
movements. There is also the after-
burn efect (or EPOC), where your
metabolism is raised for up to 48 or 72
hours after an intense session.
Another, perhaps less immediately
noticeable efect of incorporating a
good deal of compound lifts for the
whole body is a more proportional
spread of mass around the body. This
would be the result of the exercises
taking the body through big movements
utilising many muscles and stabilisers
that may otherwise have been ignored,
or under-trained, if the routine was
primarily made up of isolation exercises
from the very beginning (there are times
when this is a disadvantage, like during
contest prep when the bodybuilder may
want to steer clear of deadlifts to try
avoid a thick waste. A thicker midsection
is one of theside-efects of the
strength king, the deadlift. However, in
the of season this monster move will go
a long way in making your bulking cycle
a bit more prosperous).
For all of the mentioned reasons you
will always read that if you want to slab
on pounds of mass then make sure to
train with barbells and do the big bang
for your buck compounds.
Some of the more efective
compound exercises include the
deadlift, squat, bench press, military
press, rows, pull ups, and the more
complicated and higher skill level
Olympic moves such as snatch and
clean variations.
It is not the frst time anyone will
have read this, but any pure mass-
building routine without most of those
movements is not using the best tools
for the job. Even in this editions article
M
D
U
G
R
E
E
N
Muscle Evolution 42
M.E
problems that go unresolved
and movement patterns that are
entrenched and not fixed by a
trainer. But this is where isolation
lifts are very useful. Once a
weakness or imbalance is picked
up, isolation exercises can be used
to pick up the lagging muscle the
benefits here from a proportion and
symmetry perspective are immense.
Isolations are used to work in
detail. Lets take a look at biceps a
better peak would be trained with
preacher curls. Thickness in the arm
could be worked on with hammer
curls. A rope attachment on the
cable machine and preacher curls
would all add stimulation to various
parts of the arm, working both
heads, isolating the peaks of the
biceps, and working the brachialis
and brachioradialis, which will give
the biceps a fuller look. Isolating
and enlarging the forearms will give
the elbow a smaller appearance
and, as a result, increase the look of
muscularity of your upper arm. As
you can see, the isolation exercises
are like the tools of the sculptor
working with the slab of concrete
created by the compounds.
Because fewer muscle fibres are
worked, the potential for increasing
volume becomes far greater, and so
more total sets in the hypertrophy
range can be included. One can train
with supersets, drop sets, giant sets
and all sorts of techniques to hit the
muscles from all angles and induce
skin-tearing pumps.
There is a lower EPOC effect from isolation training, and you
wont get as much of a fat-burning effect as you would from
compound lifts. Isolation exercises also do not result in the
strength gains possible from compound exercises. And due to
the fact that there are fewer muscle fibres traine , there is also
less of a hormonal response to this type of training. Isolation
lifts are not exercises aimed at building heer mass. However,
training with isolation exercises enables the lifter to train to
failure and build the muscul rity and detail (diet is obviously
crucial) that is the lifeblood of bodybuilding. >>
If youreallyw
ant to
ocus onthe
m
uscle youneedto isolate it andblast it.
I do not m
eantear it dow
nor use heavy
w
eights. I m
eanreallyget the bloodinto
the m
uscle to experience the pum
p.
FEAT RE
I
solation exercises are exactly
what their name implies. They
isolate muscles. They are exercises
where an individual muscle, or a
small grouping of complementary
muscles, are isolated. These
exercises are performed around
a single-joint movement, and the
lifter is able to focus all his attention
onto the muscle in question. These
are the exercises bodybuilders will
use to really get that pump to get
as much blood into the respective
muscle as possible to get that
illusive pump.
Examples of isolation exercises
include bicep curls, tricep extensions,
lateral raises, leg extensions,
hamstring curls, forearm curls etc.
Isolation exercises are,
anecdotally, the exercises you see
performed most in the commercial
gyms at peak time: guys curling
dumbbells, doing rope extensions,
tricep kickbacks, leg extensions But
let us first look at the benefits of
these exercises before having a look
at when or why they should be used.
They focus on a far smaller
amount of mu cle tissue. Why is this
a benefit? It is a benefit because it
allows the lifter to focus attention
on form and on contracting the
muscle during both the eccentric
and concentric phase of the move.
Unlike a squat, you are not lowering
yourself to the floor with 140kg on
your back which involves quite
a different thought process. On a
preacher curl, for instance, your
immediate safety and total power
output is not of concern what is of
concern are your biceps; focusing on
the peak contraction. This is the stuff
of bodybuilding folklore, the mind-
muscle connection. Have a look at
a quote from Frank Zane which is
widely available on the internet (he
was known for his incredible detail
and beautiful symmetry):
If you really want to focus on
the muscle you need to isolate it
and blast it. I do not mean tear it
down or use heavy weights. I mean
really get the blood into the muscle
to experience the pump. Because
when you look into the mirror you
are seeing the future of your body.
That is the line your body is taking
because you pump up to that look
you are acquiring over time. You
pump up, it goes down, a little bit
stays. You pump up next time, a
little more stays. And gradually that
accumulates over time and that
creates your look.*
From a bodybuilding perspective
it is conceivable that a dominant
muscle may overpower the weaker
muscle during a compound exercise
and perpetuate imbalances this
would be largely due to form
H
E
N
N
I
E
K
O
T
Z
E
Muscle Evolution 44
M.E FEAT RE
N
O
T
E
S
:
*
E
X
C
E
R
P
T
O
F
F
R
A
N
K
Z
A
N
E
I
N
T
E
R
V
I
E
W
T
A
K
E
N
F
R
O
M
M
U
S
C
L
E
A
N
D
S
T
R
E
N
G
T
H
.
C
O
M
The take-home message is that bodybuilding is about doing
everything that is required to grow, build more muscle, build symmetry
and proportions, and sculpt a body of beautiful lines. You have so much
at your disposal, but dont go in with a wrecking ball approach be
smart, be strategic, and plan your training around the principles that
have worked for thousands of bodybuilders for a hundred years, which
will also work for you. M.E
failure. Here, they are ensuring they
stimulate the most number of muscle
fibres, do the hard work
necessary for mass gains,
and then isolate various
parts of the muscle one by
one in order to get a full,
dense look.
However, there are also
advanced techniques that many
top bodybuilders use the
concept of pre-exhaustion.
Here the lifter will use
isolations to pre-exhaust
the muscle and then
perform the compounds
after that, forcing the
targeted muscles to have
to work even harder, and
more on the edge than
otherwise possible. This is
done to induce more muscle
growth, but is an advanced
technique and doesnt have
a place in a junior lifters
repertoire, especially when he
is still learning a move and
still building foundational
strength and muscle mass.
A
s you can see, not all exercises
were born equal, or with the same
purpose. That said, it is too simplistic
to say compounds are better than
isolations or vice versa when it comes to
bodybuilding. For strength sports, such
as powerlifting, obviously compounds
are superior because the athlete wants
to become as strong as possible. This
athlete would use isolations sparingly as
part of a cleverly designed programme in
order to correct imbalances or work on
weaknesses. Bodybuilders such as Ronnie
Coleman and Branch Warren are known to
have spoken about how the big monster
compounds are responsible for their sheer
mass gain. Backs like brick buildings come
from deadlifts and big rows. However,
being bodybuilders at the top of their
game, we all know exactly how much
of an important and vital role isolation
movements played in the creation of their
physiques.
And so, when a young lifter goes into
the gym he needs to understand what
the different exercises are for, how they
improve his physique and when they are
needed. A leg extension is not the same
as a squat. Sure, he may think I am doing
legs, so as long as I train them in some
way it is okay, but that is the wrong
mindset. His squat and leg press will be
the exercises that stimulate the most
amount of muscle fibres, which will set the
platform for the high rep, failure, burn and
pump of the leg extensions and leg curls
that follow. Another example would be
cable crossovers and bench press. Sheer
mass, strength and bulk is built on the
bench under the barbell or dumbbells.
Detail and various points of focus, as well
as the ability to truly fatigue the pecs
completely is the name of the game on the
crossover.
And so, choosing which exercises to do
and when depends on a number of factors:
Are you just starting out? Do you need
to build a foundation, and learn motor
techniques and coordination? Are you
more interested in mass-building in your
current phase? Are you trying to improve
your upper chest? Does your outer arm
need more work? Have you realised that
the outer sweep of your legs needs more
work? What about your triceps? You have
the width, but is there enough detail? Is
your upper arm nice and full, but do the
peaks of your biceps leave a lot to be
desired?
Know what you want and then set a plan
in motion. Most guys tend to start off with
a few compounds where they get in some
big, iron-bending sets. Then they move
to isolation exercises where they focus
on squeezing and tensing the individual
muscles, working to complete muscle
AUTHORISED S.A. DISTRIBUTOR: NU SUPPLEMENTS:
MOHAMMED. TEL: 014 533 0482 or CELL: 082 441 3449
46 Muscle Evolution
M.E TRAINING
By Devlin Brown, Editor
Photography by Cindy Ellis - www.cindyphoto.co.za
Performed by Cobus van der Merwe
I DON T CARE HOW
BAD YOUR CALVES
(OR ANY OTHER
BODY PARTS) ARE.
IF YOU TRAIN THEM
REGULARLY, AND
HIT THEM HARD
ENOUGH, FROM
ALL ANGLES, AND
TRY ALL SORTS OF
TRAINING METHODS
SUCH AS DROP SETS
OR SUPER SETS YOU
WILL GET THOSE
WEAK BODY PARTS
ON PAR WITH THE
REST OF THE BODY.
Marius Dohne
s
C
o
e
TU
R
N
IN
G
A
W
EA
K
N
ESS
IN
TO
A
STR
EN
G
TH
www.muscleevolution.co.za 47
A VERY LARGE NUMBER OF GUYS IN THE GYM THINK
THEIR CALVES ARE THEIR WEAKEST POINT. SURE THERE
ARE THOSE PEOPLE WHO WERE BORN WITH LOWER LEGS
THAT COULD KICK-START A BOEING, BUT GENERALLY,
IN EVERY GYM, YOU WILL ALSO FIND THE LONG-PANTS
BRIGADE WHO HIDE SKINNY CALVES BENEATH WIDE
LATS AND BULGING SHOULDERS. AND THEN THERE ARE
THOSE GUYS IN PROPORTION, WITH DIAMOND-SHAPED
CALVES THE ENVY OF THE ENTIRE GYM.
THINK THEIR CALVES ARE THEIR WEAKEST POINT.
A VERY LARGE NUMBER OF GUYS IN THE GYM
YOU CAN NOT TALK
YOUR BODY INTO
STAGE SHAPE, BUT
YOU NEED THE
MINDSET THAT YOU
ARE GOING TO DO
WHATEVER IT TAKES,
AND FOR HOWEVER
LONG IT TAKES, TO
GET YOUR LAGGING
OR WEAK BODY
PARTS TO GROW.
BAD GENES
I
t is quite unfortunate that a one-liner
pearl of wisdom has made it's way
down the corridors of time and has
been whispered in the passageways for
decades. No, that's wrong. It is proclaimed
loudly. Calves are genetic. Yes, of course
they are, as are your biceps and the fullness
of your beard. Calves are genetic gets
used in the wrong context all the time,
and, frankly, is used as an excuse. Your eye
colour is genetic you are stuck with brown
or blue eyes, so deal with it. But calves
are not eyes, they are muscles that have a
genetically determined concentration of
type 1 and type 2 muscle fibres. And they
can be trained, and they adapt, and they
follow the laws of chemistry and physics
that you use on any other body part. Sure,
maybe your genetics mean they are harder
to stimulate into growth, harder to make
larger, or impossible to make as large as
Tom Platz's, but does that mean you quit or
does it mean that because they grow slower
than your biceps you should train them
twice as hard?
South Africa's recent export to Mr
Olympia Marius Dohne doesn't pull any
punches. He told our brother publication
Fitness His Edition recently: The weak
point is the most ignored body part. Many
guys don't understand that if they keep
wearing those long pants and hiding
those skinny legs, or continue to miss the
dreaded leg day, their strong points will
run away from their weak points. When
this happens it is going to take that much
longer to get the balance right. Legs are
just one example. This holds true for any
weak area you might have on your body.
Are they harder to train? They may
well be. But is that reason enough to say
oh well, calves are genetic and then
submit like a puppy bowing down to the
big dogs? Hell no. And this article is not
written out of some kind of ill-informed
rant just for the sake of it. It is the result
of much introspection after too many
years on the calves are genetic train,
and too few months on the I am going to
dominate the you-know-what out of my
body type train.
We have all seen CT Fletcher on
YouTube. If not, go and watch his video
about commanding his biceps to grow.
Ridiculous, of course - you can not talk
your body into stage shape, but you need
the mindset that you are going to do
whatever it takes, and for however long it
takes, to get your lagging or weak body
parts to grow. It really starts with the
mind. The publisher of this magazine has
said it time and time again a winning
mindset is half the battle won. Stand up,
acknowledge what needs to be done, and
then go out and get it done. >>
48 Muscle Evolution
it results in a bopping kind of movement
that does not really result in the calves
being worked.
The ideal motion is to stretch the calf
out at the bottom of the move and then
extend the foot completely. Often when
the big weights are moved in the calf raise
(seated or standing) there is little to no
flexion of the foot. This is done in a kind
of bouncing motion where momentum
seems to be doing most of the work.
Besides the risk of injury, this does very
little in terms of actually training the
muscles through their various ranges of
contraction. Form is vital. Drop the weight
somewhat until you are able to take the
foot through a full, controlled range of
motion. Then, when you do half reps it
is for a purpose, to compliment the full
range of motion.
Reg Park is said to have preferred a
more-or-less parallel foot position in the
standing calf raise. He then leaned slightly
M.E TRAINING
YO AVE TO TELL
THE POINT IS,
THOSE STUBBORN
M
CLES THAT
tss tsm
m
sss
ttmtssssn .
forward, with his shoulders
a bit in front of his feet.
He would get under the
pads and then stretch
his calves by pushing
his heel toward the floor.
He would then raise the
weights in three pulse-
like movements: one up
to parallel with the steel
ledge, one a bit higher, and
finally the last pulse taking
the foot into full extension
by rolling onto the big or
small toe, depending on
what part of the calf he
wanted to focus on.
INTENSITY
I
don't care how bad
your calves (or any
other body parts) are. If
you train them regularly, and
hit them hard enough, from
all angles, and try all sorts
of training methods such as
drop sets or super sets you
will get those weak body
parts on par with the rest of
the body, Dohne told Fitness
His Edition towards the end
of last year. And he is not
alone. The recurring theme
across all reputable training
sources is intensity.
There are various ways to
increase this intensity. If you
are lucky enough to train at a
gym or a time where various
machines are available at the
same time you could set up a
giant set that could turn any
calves from sludge to steel. For
instance you could set up:
standing calf raise, seated calf raise and
donkey calf raise and perform them one
after the other and then rest at the end.
Or you can superset standing and seated
raises. Or you could perform as many full
range of motion calf raises as possible
followed by half reps until failure getting
the full benefit of the fuller range of
motion followed by a technique to exhaust
the muscles completely.
There really are so many ways that you
can increase the intensity of your calf
workouts. But one thing is certain you
have to be willing to go through the
trenches. The pain during and after, lactic
acid build-up towards the end of the set,
and stiffness the next day that calf training
can produce is not for the feint-hearted. It
is for the hardcore bodybuilder who wants
the best muscular development.
Every single opportunity I get to train
my weak areas I train them, if they are not
still sore from the previous session, says
Dohne. Think about that for a moment. No
one said hardcore bodybuilding is easy.
Pain is temporary. The pride of jacked
calves to match the rest of your hard-
earned frame will last forever.
srtts tssst
W
hen do you train
calves? The same day
as quads? Maybe after
chest? Let's say you do
four sets on each exercise
for quads. Maybe it looks
something like this: four
sets of squats, four sets of
leg press, four sets of leg
extensions, four sets of
lunges. That's 16 sets of iron-
bending intensity. What do
you do for your calves? You
have five minutes left before
you need to leave so you
quickly do three sets on the
standing calf raise? Maybe
you do three sets standing
calf raise and three sets
seated calf raise and then
head out for the day?
It is not rocket science.
How can you do 16-20 sets
on your chest, back, quads
and then squeeze in 3-6
sets on your calves and
then claim that they just
don't respond? If calves
are a weak point then
they need to be
treated as such.
Old-time legends
such as
Reg Park
believed in
prioritising
your weak points, and
this is shared by every
successful bodybuilder
since. And the reason
for this is that this pearl
of wisdom works.
If you want those
stubborn body parts
to grow you need to
prioritise them. Train
them more than once a week. And perhaps
it will be one day with heavy weights,
and the next session with lower weights
and more reps. But the point is, you have
to tell those stubborn muscles that you
command them to grow.
Don't latch them onto the end of a
gruelling workout where you barely have
enough left in the tank to walk to your car,
never mind bang out 16 blood-curdling
sets. Structure your workouts so that your
weakest body part gets the attention it
needs.
FORM
Y
es, as is the case with building all
muscles, the rule is generally to
increase the poundages you lift over
time. This is progressive overload. But
all too often too much weight sends
form to the trash heap when it comes to
calf training. Putting the pin right at the
bottom of the weight rack is an awesome
feeling. And many guys can do it. But often
>>
M.E TRAINING
D
O
W
N

T
O

B
U
S
IN
E
S
S
CALVES ARE MADE UP OF TWO MAIN MUSCLES AND A THEN THERE IS
A SMALLER MUSCLE IN THE FRONT THAT FINISHES OFF THE LOWER LEG
NICELY. THE TWO MAJOR CALF MUSCLES ARE THE GASTROCNEMIUS
AND THE SOLEUS. THESE TWO MUSCLES ARE RESPONSIBLE FOR
THE SIZE AND WIDTH OF THE LOWER LEG. THE TIBIALIS ANTERIOR
(AT THE FRONT) IS A SMALLER MUSCLE BUT IS VERY IMPORTANT
IN FINISHING OFF THE SHAPE OF THE LOWER LEG.
STANDING
CALF RAISE:
Position the balls of your
feet on the raised platform
with your heels extending
off. Choose a weight and
insert the pin. Keeping
your body tight, and
bending your knees, place
your shoulders under the
shoulder pads. Raise your
heels by extending your
ankles as high as possible,
squeeze at the top, and
then lower your heels
down in a slow, controlled
fashion, as low to the
ground as you can.
DONKEY CALF RAISE:
This is performed under a padded
weight machine, or with a partner
straddling your hips. Your feet will
be on a raised platform and your
body will be bent forward, with
your forearms resting on a support
or holding onto a support around
thigh high. From this position, the
calf raise is similar to the standing
calf raise, except that you will
complete the move in the bent-over
position, with your hips leading the
move. Keep your legs as straight as
is comfortable.
GASTROCNEMIUS
This is the larger of the two major calf muscles. It extends from the knee to the
ankle joint and is composed of two heads medial and lateral. This is the muscle
that is seen in well-developed legs. It provides that sought-after diamond shape.
The best way to target this muscle is with straight-legged calf raises. The
more bend you have in your leg, the more the soleus is brought into play. The
straighter the leg, the more you isolate the gastrocnemius.
STRAIGHT-LEGGED CALF EXERCISES: standing calf raise (machine, free
weights, single or double-leg), donkey calf raise. The latter has both the
hamstrings and calves stretched they work together in the posterior chain
and therefore this is a great exercise.
Gastrocnemius
Soleus
Tibialis anterior
>>
50 Muscle Evolution
52 Muscle Evolution
M.E TRAINING
SOLEUS
This is the smaller, yet wider, of
the two major calf muscles. It is
not seen because it is beneath the
gastrocnemius, but is responsible for
creating width of the lower leg. The
best way to target the soleus, outside
of endurance activity, is by performing
bent-leg exercises.
BENT-LEG EXERCISE:
seated calf raise.
SEATED CALF RAISE:
Sit on the seat, facing the leaver. Pull
the hand lever toward your body. Place
the ball of your feet on the platform
with your heels extending off. Position
your lower thighs under the lever pads.
Release the hand leaver by pushing
it away from the body this frees the
weight to your control. Raise your heels
by extending your ankles as high as
possible, and hold this top position for
a moment. Lower the heels toward the
ground in a slow, controlled manner
until the calves are stretched.
TIBIALIS ANTERIOR
This muscle runs down the front of
the lower leg, and adds so much to
your lower-leg development as it
adds to detail and symmetry, as well
as making the calves look bigger
from the front and side.
This muscle is targeted with toe raises.
TOE RAISES:
Place your heel on a raised surface
and then raise your toes as high as
they can go in a controlled manner.
This can be made harder by sliding
a dumbbell over the lower portion
of the foot to create resistance. Keep
the move controlled so as to keep the
dumbbell from sliding off the foot.
TURNING A WEAKNESS
INTO A STRENGTH
T
here you have it. It is not rocket
science and it is not complicated.
Structure these movements into your
workout programme in a way that gives
the calves the attention they deserve
and demand. If they are your weak point,
dont fret you are not alone. You can take
charge of the situation.
Train them more than once a week,
and pair them with your favourite body
part if that means you will attack them
with the right mindset. Train them more
often. Try drop sets, super sets, giant
sets and rest-pause sets. Hit them from
all angles change which toe you roll
onto, experiment with foot position (but
remember any pain from discomfort and
not fatigue or lactic acid is a sign your
body is not enjoying something and
stop immediately to avoid injury.) Force
yourself to wear shorts. Put your legs on
display. Command your calves to grow.
Just dont give up. Then, when you
are known for your well-developed,
symmetrical calves, all those beads of
sweat, hours of pushing through mental
barriers and walking like a praying mantis
at work will be well worth it! M.E
COBUS VD MERWES
,
s

WALKING CALF RAISES
ON STANDING CALF
RAISE MACHINE:
The calves are made to walk,
and so I find this exercise is a
great finisher and also takes the
calves through a good, natural
movement.
As if performing a standing calf
raise, alternate extending your
knees so that it mimics walking.
Perform this exercise in a slow
controlled manner, making sure to
get a good stretch at the bottom,
and a good squeeze of the calf at
the top of the movement.
54 Muscle Evolution
M.E NUTRITION
On the more extreme side of the raw
food movement people are adopting raw
organic food diets, which are considered
to be healthier because modern cooking
processes rob food of its essential
nutrients and minerals. In fact, cooking
can drastically change the chemical
composition of food and can cause
extreme molecular changes to proteins,
known as denaturing, which makes them
unusable by the human body, and toxic in
many instances.
The problem with the raw foodist
approach to eating is that it is difficult to
consume your daily protein requirements
on a diet that is comprised mainly of raw
plants. This problem is compounded if
youre a bodybuilder as your daily protein
requirements are often in excess of 2-3g of
protein per kilogram of lean body weight,
and many plant proteins have incomplete
amino acid profiles.
However, you dont have to become a
raw foodist to enjoy many of the benefits
that come from eating more raw organic
food in your diet, even raw animal protein.
In fact, there are many benefits associated
with eating raw forms of protein, many
of which can improve your muscle
development and recovery.
Ditch the cooking for
a muscle-building and
health-boosting benefit
R
T
H
E
P
O
W
E
R
O
F
P
rotein is a basic nutritional requirement for all living cells and
is therefore one of the most important macronutrients for
human development, not to mention muscle growth. However,
growing concerns over modern cooking practices and farming
methods, especially those used on commercial livestock and poultry
that include the overuse of hormones and antibiotics, have driven a
growing movement toward the consumption of natural and organic
foods, including raw protein.
S
prouted brown rice, legume
sprouts, alfalfa sprouts, free-
range eggs, nuts, seeds, dairy, raw
fish and biltong are all common
sources of raw protein. However,
many of these sources need the
right type of preparation (not always
cooking) to remove many of the
compounds that can be harmful to
humans when consumed.
Raw, unpasteurised dairy, for
instance, can contain dangerous
bacteria such as salmonella, as can
raw eggs. However, these products
have long been a traditional food for
many cultures. Dairy, for example,
would be cultured and predigested
(fermented) with friendly bacteria
before consumption, which reduced
the likelihood of infection.
You can also reduce the risk of
salmonella by purchasing free range
or organic eggs and keeping them
refrigerated. Biotin depletion is
another condition you can suffer from
if you eat too many raw eggs. Thats
because egg yolk is rich in biotin, a
B vitamin needed for healthy skin.
However, raw egg whites contain
a compound that prevents biotin
absorption, so their intake should be
limited.
Another common source of raw
protein comes from fish, which is
most common in sushi dishes in the
form of sashimi. However, it can also
contain parasites or parasite eggs if
it is not properly prepared. A recent
study published in the Journal of Risk
Research also found that the highest
level of methyl-mercury (a toxic
compound that forms when mercury
binds with organic molecules
in the environment) can
also be found in raw
tuna, shark, swordfish
and marlin. For this
reason smaller
vegetarian fish may
be a better choice
than larger
carnivorous fish.
RAW PROTEIN
SOURCES
PROTEIN
By Melanie Heyns, Features writer By Melanie Heyns, Features writer
A
s already mentioned, the
consumption of raw protein boosts
the nutritional value of the food you
consume as many of the micronutrients,
especially the vitamins and minerals, are
not lost through the cooking process.
Raw protein can also be more bioavailable
than cooked sources (although this benefit
is widely overstated and misrepresented
when referenced in terms of animal protein
- plant protein is the more bioavailable
source) and can therefore be better
assimilated by the body. This can enhance
the muscle recovery and repair process,
and lead to better gains after intense
weight training.
Raw foods are also more easily digested,
requiring only 24-36 hours for transit time
through the digestive tract, as compared
to 40-100 hours for cooked foods. More
importantly though, the consumption
of raw animal tissue ensures our bodies
get important enzymes such as cathepsin
and lipase, which are often lost through
the cooking process. These enzymes
aid digestion through a process known
as autolysis or self-digestion. In more
basic terms, the foods own enzymes
help to digest it. This helps to make
the macronutrients more bioavailable,
and helps to reduce the strain on our
digestive system.
Lastly, the other major benefit of
eating raw protein is the fact that youll
be consuming better quality food. To
avoid the drawbacks of
eating raw you should
know the source of
your dairy and
raw animal
products,
the health
of the
animals, the environments they were
reared in and how they were fed. In
general organic is always better, so check
certifications.
In closing, this article is not aimed at
swaying you on the decision to switch from
a cooked to a raw food diet. However, in
a world of extremes the benefit of finding
some middle ground is often overlooked.
As such, consuming sources of safe raw
animal protein a few times each week can
help to improve your overall health, and
may even improve you bodys response to
training. To help you start making better
raw food choices and boost your raw
protein intake here is a list of rich raw
plant-based protein sources:
THE BENEFITS OF RAW
%OF PROTEIN IN
VEGETABLES
Spirulina: 56%
Watercress: 51%
Laver (seaweed): 40%
White mushrooms: 37%
Crimini mushrooms: 37%
Broccoi raab: 36%
Oyster mushrooms: 31%
Spinach: 30%
Sprouted mung beans: 28%
Chives: 27%
Asparagus: 27%
Portabella mushrooms: 25%
Butterhead lettuce: 25%
Mustard greens: 25%
Beet greens: 24%
Mustard spinach: 24%
Sugar snap peas: 23%
Swiss chard: 23%
Green leaf lettuce: 22%
Sprouted lentils: 21%
Collards: 20%
Parsley: 20%
Broccoli: 20%
Cauliflower: 19%
Chicory greens: 18%
Romaine lettuce: 18%
Zucchini (courgette): 18%
Celery: 17%
Sprouted peas: 16%
Iceberg lettuce: 16%
Kale: 16%
Dandelion greens: 15%
Radicchio: 15%
Green beans: 14%
Scallions: 14%
Sweet red peppers: 13%
Tomatoes: 12%
Cabbage, green: 12%
Radishes: 12%
Garlic: 12%
Cucumber: 11%
Cabbage, purple: 11%
Turnip greens: 11%
Eggplant: 10%
Fennel: 10%
Kelp: 10%
Beets: 10%
Sweet green peppers: 10%
%
O
F
P
R
O
T
E
I
N
I
N
N
U
T
S
&
S
E
E
D
S
B
lack
w
aln
u
ts: 14%
P
istach
io
s: 13%
A
lm
o
n
d
s
:
1
3
%
C
o
co
n
u
t
w
ater: 13%
Flaxseed
: 12%
Su
n
flow
er
seed
s: 12%
C
h
ia
seed
s: 11%
C
ash
ew
s: 11%
M.E
56 Muscle Evolution
M.E SCIENCE
By Pedro van Gaalen, Managing Editor
Dr Yael Joffe, PhD RD, Director
of Nutrition at DNAlysis
explains that scientists will
look at various genes that
affect obesity (and our ability
or inability to effectively burn
fat) in combination, and dont
view them in isolation.
For instance, we know that
there are important genes linked
to fat and weight loss, such as
the fatso or FTO gene. Those
with this SNP tend to be more
obese as they gain weight more
easily, and lose weight more
slowly. We also know that it is
closely linked with snacking
behaviour.
These assertions are
supported by a study that was
published in The Journal of
Clinical Investigation in August
2013 which showed that the
FTO gene made fatty foods
more tempting to those with
this polymorphism, and altered
levels of ghrelin, the hormone
related to hunger regulation.
However, as we dont
understand the physiology
behind the FTO gene we dont
tend to focus too much on it.
And as our knowledge and
understanding of the genes
linked to obesity and fat loss
has progressed other genes
have come to the fore that
are proving to be more useful
in our understanding of the
hrough the ongoing study of genetics, following the successful
mapping of the human genome, it has become clear that there
are people who respond better to exercise, while others respond
better to dietary changes when it comes to fat loss. However,
it has also become apparent that there are those who may not
respond well to either. So, if you follow a strict pre-contest diet
and diligently stick to your contest exercise prep plan, but fail
to step on stage completely ripped, there may be a scientific
explanation to your dilemma your genes.
Since the international scientific community decoded the sequence
of the human genome, through the Human Genome Project, we have
gained important insights into how our genetics influence the effects
that diet and exercise can have on our bodies, including our ability
to lose body fat.
Genetic research has clearly shown that individuals respond
differently to diets. For some, reducing carbohydrate intake works
best, while others respond differently to the quantity and quality
of the fat in their diet. Your genes may also influence how you
absorb fat, as well as your ability to burn fat for fuel, explains
Helen de Beer, a registered dietician at DNAlysis Biotechnology.
These are important factors as they have a material impact on
how we should approach our fat loss efforts. Some individuals
need to engage in more intense exercise for instance, or spend
a greater amount of time exercising to effectively mobilise fat
stores. Others might get better results by focusing more on
their diet, while an exercise super-responder would benefit
from a specific exercise programme, she explains.
According to de Beer, some 300 genes or chromosomal
regions that are linked to obesity have already been
identified which means it is not just one gene that
governs our ability to lose fat. However, not every gene
that has been identified has an intervention that can be
offered, and not all the genes identified have adequate
research behind them yet.
She explains that certain changes in our DNA code, known as
single-nucleotide polymorphisms (SNP pronounced snip or snips
in the plural form), have been studied in detail, and evidence has
emerged that correlates these polymorphisms with an individuals
response to diet and exercise, amongst other factors. Having
identified the presence or absence of these polymorphisms we are
able, qualitatively and quantitatively, to assess particular areas of
intervention for improved fat loss related to the specific genes.
FATCHANCE
ARE YOUR GENES HAMPERINGYOUR ABILITY TO
GET SUPER-RIPPED COME CONTEST TIME?
HOLISTIC UNDERSTANDING
WHATTHESE
STUDIES CLEARLY
SHOWUS IS
THAT EVERYONE
RESPONDS
DIFFERENTLYTO
DIET ANDEXERCISE
INTERVENTIONS
BASEDONTHEIR
GENETIC MAKE-UP.
AS SUCHTHERE IS
NOONE-SIZE-FITS-
ALL APPROACH
TOFAT LOSS.
Physiology and Nutrition
and Unit of Epidemiology
and Public Health, University
of Navarra, Spain studied
the individualised responses
to dietary carb intake in
women carrying the ADRB2
Gln27Glu polymorphism.
Those with the GG genotype
gained more weight when
their carb intake was higher
than those who ate fewer
carbs, given the same
calorie-intake.
What these studies clearly
show us is that everyone
responds differently to diet
and exercise interventions
based on their genetic
make-up. As such there is
no one-size-fits-all approach
to fat loss. There are people
who do better on low
carb diets, while some will
burn fat more effectively
on moderate carb intakes.
There are also those who
will get a better result from
dietary interventions than
exercise, and visa versa, says
Joffe. To be more specific,
we now know that those
with the ADRB2 Arg16Gly
SNP should place more
emphasises on their dietary
approach, as exercise may
be less effective. For those
with the ADRB2 Gln27Glu
polymorphism, decreasing
your intake of carbohydrates
is more beneficial.
Furthermore, we also know
that certain people will need
to exercise harder, and/or
for longer to get the same
results as someone else with
a different genetic make-up.
De Beer adds that the
Circadian Locomotor Output
Cycles Kaput (CLOCK) gene
is also particularly relevant
to our fat loss efforts. This
gene is an essential element
of the human biological
clock, which is involved in
regulating sleep quality
and duration, as well as
metabolic regulation
through hormone release.
Carriers of the C allele are
less successful at reducing
fat stores than the TT
genotype. In addition,
those with the C allele
have reduced sleep, and
report morning fatigue.
Carriers of the C allele also
have higher ghrelin levels,
which regulates appetite,
potentially altering eating
behaviour.
These are important
insights as it can take some of
the guesswork out of getting
shredded for competitions.
There is definite variability
in a persons ability to burn
fat effectively. For example,
someone might follow a
low calorie diet and intense
exercise programme, but
wont see results despite
strict compliance. This can
be as a result of the incorrect
macronutrient ratios, or the
fact that theyre doing the
incorrect amount and/or
intensity of exercise, says
Joffe.
While most bodybuilders
will eventually arrive at
the best approach for their
genetic make-up through
trial and error, DNA testing
will ensure that we focus our
best efforts in the correct
areas from the start. It also
gives you a solid platform to
build on by adding in more
factors to fine tune your
efforts, concludes Joffe.
With that said, there are
also other important factors
at play that will affect your
ability to burn fat effectively,
such as insulin sensitivity.
As such it is very clear
that fat loss is an extremely
complex process. However,
by using genetic testing
as the base we are more
capable of determining
the best, most suitable
intervention for a persons
specific genotype. With this
approach bodybuilders will
hopefully be able to remain
compliant, and achieve the
results theyre after, whether
theyre plagued with these
fat genes or not, concludes
de Beer. M.E
mechanisms behind optimal
fat loss.
These include the ADRB2
and ADRB3 genes, with
ADRB2 one of the most
useful. We specifically
focus on two of the ADRB2
SNPs, namely Arg16Gly and
Gln27Glu, she continues.
ADRB2 Arg16Gly is a
receptor protein involved
in the mobilisation of fat
from fat cells for energy in
response to catecholamines,
and modulates lipolysis
during exercise. The G
version of the SNP has been
associated with obesity, and
G allele carriers are more
likely to gain and regain
weight, and lose weight,
including fat, more slowly.
These carriers are also less
able to mobilise fat stores in
response to exercise.
The presence of a G allele
in the ADRB2 Gln27Glu SNP
has also been associated
with an increased body
mass index (BMI), and fat
mass. Subjects with these
genotypes are less able
to mobilise fat stores for
energy, and have been
shown to have elevated
insulin levels when
carbohydrate intake is
greater than 49%. explains
Joffe.
This basically means
that carriers of the G alleles
in these SNPs are more
exercise, and diet resistant,
she continues. To highlight
these effects, Joffe cites a
study done on overweight
Japanese men over a period
of 24 months. They were
all placed on an exercise
programme and a calorie-
controlled diet for the
duration of the study.
What was most
interesting about this study
was the fact that researchers
identified four groups -
those who lost weight, those
who lost weight slowly but
got there in the end, those
who lost weight over a six
month period but put it
back on, and those who
didnt lose weight at all.
After genotyping these
guys researchers found that
those with the genotype for
weight loss resistance were
higher in those who didnt
lose or struggled to lose
weight.
Another study, conducted
by the Department of
58 Muscle Evolution
By Jack (GymJackpot) Lotter
Twitter: @gymjackpot, Facebook: gymjackpot
TRAINING M.E
THE FACTS, THE MYTHS AND
SOME PERSONAL INSIGHT.
size
slap on
som
GERM
AN
VO
LUM
E
TRAINING
(GVT), ALSO
KNOW
N
AS
THE
10-10
M
ETHO
D, IS
O
NE
O
F
THE
M
O
ST
UNEQ
UIVO
CAL
AND
EFFECTIVE
W
AYS
TO
SLAP
O
N
SIGNIFICANT
M
USCLE
SIZE
(HYPERTRO
PHY)
IN
A
SHO
RT, AND
INCREM
ENTED,
AM
O
UNT
O
F
TIM
E.
What is GVT?
GVT, apparently developed in the 1970s by the
national weightlifting coach Rolf Feser of Germany,
was developed (now pay attention) to take a
particular weightlifter into a higher weight category
in the smallest amount of time possible, without
increasing adipose tissue and compromising the
lifters strength. Charles Poliquin, a revered strength
training author and international coach, then further
popularised this technique and from there it grew.
In a nutshell, the training routine is comprised of
one compound exercise performed for 10 sets of 10
repetitions with an allotted rest interval, which is
dependant on the given load for that training session.
The efficiency of this workout stems from several
variables. The sets, reps and rest intervals go hand in
hand with the tried and tested hypertrophy brackets in
bodybuilding, coupled with the fact that the routines
are founded on the main quintessential compound
free-weight lifts, and incremental loading on a weekly
basis makes this a sure-fire way to gain muscle, and gain
muscle quickly! GVT training is brutal when performed
correctly, and periodised effectively. However,
irrespective of the severity of the intensity of some of
these workouts, many lifters fail with this technique
simply because they either add further exercises to
the workout, due to the low volume of the entire
training period, or incorporate their own bro science
following the routine which actually interferes with the
methodology and efficiency altogether of GVT. Stick to
the basics!
EVERYONE WANTS TO BE
A BOD BUILDER BUT AINT
NOBODY WANNA LIFT NO
HEAVY ASS WEIGHTS!
Ronnie Coleman
Set and
rep range
10 reps and 10 sets fits right into the
tried, tested, continually reevaluated and
continually reaffirmed, hypertrophy rep
and set range. Were all taught the best rep
range to stimulate muscular hypertrophy (or
muscle growth) is 8, 10, and 12 reps right?
Furthermore, the ideal set range is in between
10 and 16 sets per muscle group, generally
speaking. 10-10 fires right into that bracket
and stimulates the greatest amount of type
2 muscle fibres, which for all intents and
purposes are the most important and greatly
stimulated muscle fibres from a lean mass
gaining, or bodybuilding, perspective.
Compound lifts
GVT utilises compound lifts. Weve heard
it over and over and over again, yet you
still see three or more cable crossover
machines in a new gym nowadays than a
squat rack. Sad. Arnie did it, Yates did it and
King Colemans immortal words still ring true,
Everyone wants to be a bodybuilder but aint
nobody wanna lift no heavy ass weights!.
Compound, heavy, free-weight exercises
are the king for slabbing on muscle tissue.
Period. They stimulate the greatest amount
of muscle fibre, they recruit secondary and
stabiliser muscles throughout the lift, they
are greater primers for central nervous system
(CNS) stimulation than isolation movements,
one burns more calories doing compound
lifts than isolation lifts and the hormonal
stimulation following heavy compound lifts
coupled with more anabolic receptor site
stimulation in muscle tissue is huge. Eno
reason?
Periodisation
Incremental oad, periodisation
and evaluation: by employing the
technique that will be discussed in
this article correctly it is very easy to
monitor ones progress as opposed to the
proverbial thumb suck most of us lifters
and bro-science advocators employ when
we go to the gym. Every week we manipulate
load and rest intervals to progress and allow
for greater mitochondrial capacity coupled
with both sarcoplasmic and myofibrillar
hypertrophy. Ever heard the saying if you fail
to plan, you plan to fail? Incorporating a finite
plan every week helps keep one motivated,
goal-oriented and on track with progress.
Periodisation is king.
SACROPLASMIC HYPERTROPHY:
Increase in the volume of the fluid inside
the muscle cells, called sacroplasm.
The volume of the muscle increases.
MYOFIBRILLAR HYPERTROPHY:
Increase in number of actin and myosin
contractile fibres, as well as small
increase in size.
ssmtt ssstst
GVT can be somewhat taxing on
ones CNS and it is therefore not
recommended that each and very
muscle group be trained in this
fashion each and every week. I
suggested that either priority be
placed with the bigger muscle groups
such as chest, back and quads first
for the duration of this program, if
ones aim is to gain overall body mass
or alternatively, one can use GVT to
prioritise a weak or lagging area of the
physique that one is attempting to
bring up. Dont forget that the major
compound lifts as those described
above incorporate all the secondary and
stabiliser muscles as well, wh ch will in
turn cause them to develop.
The standard push pull splits are very
effective for incorporating GVT. Again,
as GVT loads the CNS quite heavily
I suggest training the larger muscle
group in the prescribed split with GVT,
and the paired smaller muscle groups
be trained in the regular 10-16 set,
rep and hypertrophy brackets. I also
recommend a 4 day training split as to
avoid overtraining, and ensure the body
is adequately rested to ensure maximal
success of the program.
SAMPLE SPLIT
Monday: Legs
Tuesday: Chest and Triceps
Wednesday: Back and Biceps
Thursday: Rest
Friday: Shoulders
Saturday: Rest
Sunday: Rest
Author
,
s
ssrtt
Jack Lotter is a personal
trainer at Wellness In Motion in
Sandton. He has always h d a
passion for stren th an weight
training. Having started as
very skinny, he fought n and
entered his first bodybuilding
physique contest in November
2012 where he placed in the
finals. He continues to compete
and trains several competitive
athletes. >>
M.E
60 Muscle Evolution
TRAINING
How does
GVT work?
There are hundreds of articles and
publications circulating the web on
various GVT training methodologies
and techniques. Each to their own. What
follows in one method that works and has
seen excellent results for both the author
and his clients.
Given the training split on the day, one
must select a compound free-weight
exercise. The following exercises are the
big 5 in my opinion, and should be
incorporated every single week if you can:
deadlift, squat, bench press, military press
and pull ups. Those are the kings. For arms
specifically, barbell curls, skull crushers,
close g ip bench and d ps. Nothing is really
set in tone, bu u e your in uition when
se ecting the movement. The bott m
line is hat it must be a compo nd lift,
preferab y with a barbell.
As with all hypertrophy methodology
one must select a weight that fit into
the category of the 65-75% of their 1RM
(one rep max) What does this mean? W ll
without goin into d tail, an easy way
to select the right we ght is to choose a
weight that one can comfortabl rep 15
unassisted full range-of-mot on repeti ions
with and use this as a base The ost
important and overlooked aspect of t i
program e is that one must ever reach
failure, do force reps or requ re assistance
to complete any of the 10 given sets.
So, to be safe rather sel ct a weig t
that may perhaps be too ligh than
too eavy a one can still incrementally
increase the load every week. I one has
to, they can sta on the same weig t for
the followi g week. Failing during GVT, or
having to drop the we ght, will disrupt the
incremental loading of the program. G
lighter to be safe, and ensure ro ression
from week to week.
Time your rest intervals. You should
st rt on no mor than a one-minute rest
in erval in between sets. Each and every
week thereafter you will increase your est
in erval b 15 sec nds a d your oad by
5kg (more or less). Each and every week
yo r res interval will get longer as you
pile more and more weight onto the b r.
When you have moved o to a 2 minu e
rest interval, and provided the e hav
been no iccups with your training, you
should hen move back to the 1 minute
rest interval, with the nly d fference
being that you ar n w oing to increase
the weight you originally used at the 1
minute rest increment at the star of this
routine by approximately 5kg. So, lets say
yo starte on 100kg bench press with a
one-minute rest on wee one, on week six
yo will go back to a one-minute est but
have 105kg on the bar. Fr m here you will
conti ue as befo e for anothe 4 weeks,
working up
t the two-
minute rest
interval mark
with weight
that is 5kg
heavier than
the previous
time you hit
the two-
m nute rest
interval mark.
You will
cont nue this
programme
for a total of 16
weeks (perfect
for a b l ing cycle)
and the end goal
o this programme is
t g t to a we ght we
can move for 10 sets of
10 reps, with a 1 minute
interval that w could
previously only perform if we
had two minutes rest? Whats
happened here? Your muscles would
ha e ha to increase their mitochondrial
and m ofibri lar capacity significantly to
cope with the i creased load and stress,
ther fore t has grown considerably in this
16-week process. Lets use the following
b ch press plan as a guideline:
Every wee , from week 1 to week 16,
yo pe form 0 sets of 10 reps.
- Week 1: 100kg bench press - 1 minute rest
- Week 2: 105kg bench press - 1.15 minute rest
- Week 3: 110kg bench press - 1.30 minute rest
- Week 4: 115kg bench press - 1:45 minute rest
- Week 5: 120kg bench press - 2 minute rest
- Week 6: 105kg bench press - 1 minute rest
- Week 7: 110kg bench press - 1.15 minute rest
- Week 8: 115kg bench press - 1.30 minute rest
- Week 9: 120kg bench press - 1:45 minute rest
- Week 10: 125kg bench press - 2 minute rest
- Week 11: 110kg bench press - 1 minute rest
- Week 12: 115kg bench press - 1:15 minute rest
- Week 13: 120kg bench press - 1:30 minute rest
- Week 14: 125kg bench press - 1:45 minute rest
- Week 15: 130kg bench press - 2 minute rest
- Week 16: 120kg bench press - 1 minute rest
Do not perform anything else for that
respective muscle group after your GVT
workout. Thats it. The End. Do not be
tempted to do any more sculpting or
isolating movements thereafter. They
are unnecessary and will simply over tax
and overtrain the muscle concerned and
undo all of your hard work subsequent to
that point. The success of this workout is
also due to the continual overload being
placed on the respective motor units
responsible for firing in the muscle tissue
that are best stimulated in that allotted 10
rep, 10 set and rest interval range. Doing
any more movements thereafter with
differing rep, set and rest schemes will be
counter intuitive. So dont. Tick that weeks
box off and go home. Baby steps.
THE MOST
IMPORTANT AND
OVERLOOKED
ASPECT OF THIS
PROGRAMME IS
THAT ONE MUST
NEVER REACH
FAILURE, DO
FORCED REPS
OR REQUIRE
ASSISTANCE
TO COMPLETE
ANY OF THE 10
GIVEN SETS.
Summary
CV7 works, it has been around for ages. Some key eIements and guideIines:
- You must not push to failure - you should just be able to complete the last
rep and set unassisted, cleanly and with irrefutable form. If you do fail on a set
weight, rather take two steps backward the following week and select a weight
you can comfortably complete the workout with, and build from there. Choosing
the same weight runs the risk of failing again the following week, in which case
you are now two weeks behind in the programme.
- Do only one movement per muscle group - any more will be redundant, and
worse: counter productive.
- Complete each week properly before progressing - if you do hit a plateau
during this routine, then stick on that load and that rest interval segment for a
further week or two until you can complete it perfectly, and then move on from
there the following week. M.E
By: Sean Johnson, Bowen Practitioner and Instructor (www.bowentechnique.co.za) M.E FEAT RE
i
n
g
Evolution
Evolution is, ironically, the only constant phenomenon in the
universe. It is the striving of a species to constantly adapt to
ensure its continued survival. This survival is dependent on the
species ability to evolve to the best possible version of itself to
overcome challenges within its environment.
This concept of evolution is very much prevalent within the
bodybuilding fraternity, as athletes try and create adaptation
(muscularity, proportions and symmetry) within their bodies to meet
certain division (environmental) requirements. Athletes that are best
able to adapt to this process are the ones who come out on top.
Evolution, by its nature, is a slow, consistent process and
adaptations within species can take millions of years. There are
however many similarities between evolution as a process and what it
takes to make it in this sport. All successful bodybuilders will tell you
that it takes small, consistent and patient changes to your physique to
be a really successful athlete.
Even though this adaptive process is slow and patient, there is an
exception to the rule (as with all things in life). Our human brain, for
example, has tripled in size over the last 200,000 years. Scientists are
still trying to fgure out what caused this to happen but the important
thing here is the slow, consistent process of evolution was interrupted
and instead of making small, incremental changes in our brains, we
as a species took a quantum leap forward and so developed rational
thinking, the capacity for language and self-awareness. That quantum
leap in brain size forever altered us as a species and changed the
course of our history.
The sport of bodybuilding is constantly evolving and athletes are
standing on stage, looking bigger, leaner and with better symmetry
than ever before. Training methods, diets and hormones are constantly
being improved upon and so athletes are achieving adaptations
within their bodies never seen before. The process of evolution within
bodybuilding is therefore alive and well.
What if, though, we wanted to take a quantum leap forward within
this most demanding of sports where the smallest adjustment to our
training or diet can make the diference
between being frst or second? What
if we made a few small, unique and
calculated changes to our training and
this in turn caused us to quantum leap
our physique to a new level?
e
l
i
e
f
s
A
th
e
o
ry
o
n
a
p
ssib
le
n
e
w
tra
in
in
g
sp
lit
th
a
t
co
u
ld
ch
a
n
g
e
th
e
g
a
m
e
George Bernard Shaw, the famous Irish author, said All
great truths begin as blasphemies. My bodybuilding
blasphemy is a simple, deductive theory. Theory being the
word I stress. It is a hopeful, evolutionary quantum leap
into the possible future of bodybuilding. What if, in the
pursuit of a physique with both awesome size and sculpted
symmetry, we should no longer train traditional body parts
but rather myofascial chains?
Symmetry is achieved through any structure by having equal
tone and tension throughout. What if we could understand and
know the muscular tension lines throughout our bodies and by
training in such a way that tension is equal throughout these
lines we could achieve symmetry, equal proportions and more
flow and connectivity between muscle groups?
There are different muscle chains that distribute tone and
tension throughout your body. Without this tension we would
not be able to stand upright, move or lift anything at all, never
mind some serious weight in the gym. Bodybuilding by its
very nature increases tension throughout your body but the
traditional training approach of training one b dy part a day
generally only hits one part of the chain. Granted, adjusting
tone in one part of the chain will definitely have an effect
on the rest of the chain (thats why squatting has an overall
anabolic effect on the entire body) but what happens if we
changed our training split to look a little different? What if
we stopped speaking in terms of chest, back and legs and
started using jargon like sup rficial back line, arm lines, lateral
lines or functional lines? Would we be considered crazy or
evolutionary?
If you are leaning more towards crazy have a look at the
following myofascial lines of tension that hold your body
together before you make your judgement.
All great truths begin as blasphemies
www.muscleevolution.co.za 63
Myofacial lines
THE SPIRAL LINE doesnt include too many of
the traditional bodybuilding parts but if we want
balance and symmetry throughout our body
then it is important to understand its function
within the body. It starts in the splenius capitus
and includes the rhomboids, obliques, abdominal
fascia, tibialis anterior, peroneus, ITB, hamstrings
and erector spinae. You can see by the
picture that it wraps itself around the
body and has a big function to play
in twists, rotations and lateral shifts
in the body. If, for example, there is
uneven tension between the tibialis
anterior (too little tension) and the
peroneus longus (too much tension)
this would cause a pronated foot and
therefore a dropped arch. The tibialis
connects to the asis via the ITB and
the peroneus to the ischial tuberosity
via the hamstrings and the differing
tension states would cause an anterior
(down and forward ) pelvic tilt causing
a bodybuilder to present with a belly
as opposed to a flat stomach making
that elusive x-frame even harder to
achieve. So having yourself assessed
to see where and how your body is
asymmetric might be a good idea if you
want to stand on stage with balanced
proportions. Sometimes things need to
be released as opposed to tightened to
create balance in tone.
THE ARM LINES are another interesting combination of muscle chains.
There are front and back arm lines. The Front Lines (there are superficial
and deep lines) include the pectoralis, biceps and flexor group of
forearms while the Back Arm Lines (superficial and deep) include
the rhomboids, rotator cuff muscles, triceps, trapezius, deltoids and
extensor group of the forearm. The Arm lines do not form part of the
structural column of the body but connect effortlessly with the other
muscle chains to enable us to push or pull or hold something. A training
split for the Front Arm Lines can include the following muscle groups
chest, biceps and forearms and split for the Back Arm Lines can include
shoulders, traps, triceps and forearms.
THE FUNCTIONAL LINES
(there are two of them a
front and back line) have
less to do with core posture
and stability and more to do
with everyday movements.
The Front Lines includes the
lower edge of the pectoralis
major, rectus abdomis and
adductors while the Back
Lines incorporate the lats,
glutes and vastus lateralis(
the outer quad muscle). The
unique thing about them
is if you have a look at the
accompanying diagram
they create tension lines in
the shape of an X across the
body and isnt the X-frame
what muscle athletes try
and attain?
THE SUPERFICIAL
FRONT LINE includes the
sternocleidomastoid (SCM),
sternalis, rectus abdominus,
quads and tibialis anterior.
It attaches onto the dorsal
aspect of each toe and runs
up along the front of the body
to the fascia of the scalp. A
training split which includes
chest, stomach, quads and
dorsiflexion movement of
the feet would help adjust
tone through this line. The
Superficial Front Line and
Superficial Back Line have a
reciprocal relationship and
work together in maintaining
balance and posture.
THE SUPERFICIAL BACK
LINE incorporates the
erector spinae of the back,
hamstrings, and gastrocs
of the calves. It attaches
on the brow ridge and
runs along the back of our
body right into each of
our toes. Deadlifts tend
to hit most of this chain
all at once but a training
split can be broken up to
include back, hamstrings
and calves.
>>
Muscle Evolution 64
M.E FEATURE
Every season South Africa produces a new crop of amazing
muscle, fitness and bikini division athletes. There are
constantly new athletes appearing on the scene, all of them
trying their best to force adaptation in their bodies through
diet, training and discipline. Some of them rely on genetics
while others rely on the hard work to achieve their results. Either
way, they achieve this because their bodies
have an amazing evolutionary adaptability. Our bodies are
incredible biofeedback mechanisms, each one responding
differently to stimuli. Muscle athletes understand this amazing
process better than anyone else and harness this power to
make changes to their physique.
Standing on stage with a well-proportioned physique is the
evolutionary pinnacle of the process of bodybuilding and what
our bodies are capable of. It is something most people will never
know. So if you fall into this very small competitive group of
people, next time you visualise what you want to look like when
you stand under the stage lights keep in mind that if you do
what youve always done, all youll get is what youve always got.
Maybe the time has come to consider taking a quantum leap
into the unknown and we might just be very surprised at the size
and symmetry we are able to achieve within our bodies.
Theoretical
Training
Split
THE DEEP FRONT LINE
is again a line that doesnt
include the traditional
bodybuilding groups but
has a major influence on the
bodys structural posture. It
includes the tibialis posterior,
adductor magnus, pelvic floor
fascia, psoas, diaphragm,
pericardium of the heart
and the jaw muscles. It lifts
the inner arch, stabilises
each segment of the legs,
stabilises the chest to allow
for breathing, supports the
lower back and balances
the head on top of the neck.
Tension states through this
muscle chain would create
shortening in the body and
create imbalance throughout
the other muscle chains.
It really is the base on which a body with
symmetry is built and what you want through
this chain is not tension but a nice even tone
throughout the deep front lines slow twitch,
endurance muscle fibres.
Day 1
SUPERFICIAL BACK LINE
Back, Hamstrings, Calves
Day2
SUPERFICIAL FRONT LINE
Core/stomach, Quads, Calves (dorsiflexion)
Day 3
FRONT ARM LINE
Chest, Biceps, Forearms (flexor group)
Day 4
BACK ARM LINE
Shoulders, Triceps, Forearms (extensor group)
Day 5
FUNCTIONAL LINES
Chest, Stomach, Adductors, Lats, Quads
This day does not have to be a heavy lifting day. You shoul have done the work earlier on in the week and so these body parts can be trained together in a single session. Slow,
controlled lifting should be used (allowing the fascia to slowly
respond) with a big emphasis on the mind/muscle connection.
Day 6
SPIRAL AND DEEP FRONT LINE
This is a non-lifting day but an important part of your training.
Find someone that understands these chains so that they can
do an assessment for you on tension and tone through these
two lines and then create symmetry through them. It will make a big difference to your overall stage presentation. You
can have all the muscle mass you want but if you are standing
on stage and you could give the Leaning Tower of Pisa a run
for its money as a tourist destination, you wont be judged fairly on symmetry.
Day 7
REST DAY
Sean Johnson is a Bowen Practitioner and Instructor, with a practice based in Randburg, Johannesburg. He has played provincial
rugby at senior level in South Africa and in Australia. Following a herniated disc Seans playing career was in jeopardy, but he then
found Bowen Therapy and made a successful return to the field. Bowen Therapy did what doctors said was impossible, which had
an indelible impact on Seans life. He therefore became a certified Bowen practitioner and later an instructor.
Email sean@bowentechnique.co.za for more info or visit him at The Yoga Republic in Gertrude Road, Fontainbleau. M.E
Standing on stage with a
well-proportioned physique is the
evolutionary pinnacle of the process
of bodybuilding and what our
bodies are capable of.
Pursuit of proportion
WRITTEN BY:
SHAMEENADAMS
PRODUCT REVIEW
When peri-workout nutrition became a focus on the international suppleme
scene, USN stepped up and delivered Anabolic Nitro-X.
ANABOLICNITRO-X
Pre- and post-workout creatine and glycogen loading supplements are gaining
popularity, and hardgainers or those looking to add lean mass by improving
their training routines often stand to beneft the most.
CREATINE ANABOLIC
USN has been one of the few brands to cater for this market in
recent years. Being involved in the industry I am lucky enough
to see some development work frst hand. In recent months
there have been a few changes on Creatine Anabolic to suit a
broader hardcore marketplace.
USN manages to adapt very quickly to new nutritional
research, and we (the consumers) stand to beneft the most
from their fast turnaround times on new formulations. This
product includes an impressive 5-creatine formula including
Creatine HCl as a core option. Creatine HCl alone is very
impressive, and I cant wait to see how it performs in the 8
600mg stack. A very low sugar content shows that this product
is less dependent upon a carb-induced insulin spike to force
loading, but rather on the provision of the new INSUFORCE
Insulin Driver Stack. You can expect limited water retention,
with enhanced gains in real lean mass as more creatine and
glycogen is transported into the muscle due to a synchronis
uptake for explosive gains in strength, volumisation and
power, shorter recovery times and fatigue resistance.
Bodybuilding is a sport of physics if you can perform bette
by lifting more, you have the potential for greater gains.
USN has done justice to the needs of every weight trainer
by delivering a comprehensive post-workout creatine and
glycogen loading supplement. Taste and digestive comfort
is essential, and this product represents a huge upgrade on
the previous version. When I tasted pre-production samples
I noted how light this was on the system, and with three new
great-tasting favours we all have something very exciting
to look forward to. This will be the defning product that
improves my gains this year!
ce my focus has been on adding lean mass I know that I need to
sume additional calories.
FASTGROWANABOLIC
With my demanding schedule that moves me between
personal training, my supplement shop, photo shoots
and my own training, I dont have time to eat on a
continual basis. With USNs wide selection of snack
eplacement shakes I know that I can always hit my
macronutrient requirements.
Fast Grow Anabolic has been a regular part of my
diet over the last fve years, but its now going to be a
pillar product in my eating plan, playing a far more vital
ole in my quest for growth. Each full serving delivers
50g of quality, multi-source, highly bioavailable protein
and 81.4g of complex carbohydrates in the form of
a two-stage Glyco-Matrix Carb System to keep me
fuelled and to aid with recovery. The four-stage protein
matrix assists in optimising muscle tissue recovery,
while the presence of glutamine and BCAAs support
digestive health, increased nitrogen retention, immune
support and stamina. One of the biggest mistakes
that bodybuilders make is taking on the popularised
avoidance of carbohydrates. If youre well versed with
science youll know that carbohydrates play a vital role in
the development of muscle mass.
Fast Grow Anabolic also includes USNs widely
heralded Hyperbolic Stack that includes a Creatine Stack
and Glycine for increased power and volume, Tribulus
Terrestris and Taurine. This range of proven muscle
building nutrients helps throughout the recovery phase.
One of the biggest advantages of liquid shakes is that
they are convenient if youre active, and light on the gut,
so there is no downtime trying to digest food before I
need to be in the gym.
If youre serious about your training and very focused on
achieving gains, its time to review your mid-morning and
mid-afternoon snack option. Fast Grow Anabolic brings
along a rich pedigree of science and research. Its never
failed me in delivering real growth!
This formulation has been largely unchanged over the last
couple of years and for very good reason it works!
Im a hardgainer and I struggle to get up to 80kg even in
the of-season. Anabolic-Nitro-X is best suited to hardgainer
or those who demand extra calories during training. This
product delivers with regard to product quality, research
and development. I take 1-2 servings 45 minutes prior to
my resistance training session. At the moment Im enjoying
my training as its less about traditional strength work and
numbers, and more about overload at far lower weights. I
want to stimulate strength by increasing dormant muscle
fbre activation, but I dont have to hit my 1RM every
session. With Anabolic Nitro-X I can increase the amount of
sets and reps to induce sarcoplasmic hypertrophy. But, if I
want to push my training weight to my maximum, I know
that I have that card in my back pocket.
Pre-workouts need to deliver on a few basic points: An
increase in nitric oxide production for increased muscle
pump, increases in strength and power, increases in energy
availability and concentration levels, as well as increases in
explosive power. Anabolic Nitro-X ticks all of these boxes
with the synergistic efect of the well-designed 4 stacks
included in the formulation. At the moment Im hitting
longer and more demanding training sessions. I need to
be fuelled throughout, and the inclusion of additional
carbohydrate sources like Vitargo for rapid energy
availability and maximum creatine uptake assists this.
Take some time out and read the supplement facts and
youll see a selection of some of the most researched raw
materials like Pycnogenol, creatine gluconate, creatine
monohydrate and di-creatine malate, Huperzine-A and
Betaine. If youre looking to positively infuence your
performance and enhance your results, build Anabolic-
Nitro-X into your pre-workout strategy.
66 Muscle Evolution
By Pedro van Gaalen, Managing Editor
It obviously requires a fair amount of
genetic superiority in the fast-twitch
muscle fibre department to become a
world-class strongman. However, after
catching up with Derek at the Look &
Feel Good Expo held in Johannesburg in
W
HETHER IT IS A CASE OF SHEER COINCIDENCE, SERENDIPITY
OR DESTINY, THERE ARE FEW MEN IN THE WORLD WHO ARE
MORE APTLY NAMED FOR THEIR PROFESSION THAN AMERICAN
STRONGMAN DEREK POUNDSTONE. THIS TOWERING 1,85M POLICE OFFICER
FROM NAUGATUCK, CONNECTICUT HOLDS THE TITLE OF ONE OF THE
WORLD'S STRONGEST MEN, HAVING SUCCESSFULLY COMPETED ON BOTH
THE US AND INTERNATIONAL STRONGMAN CIRCUITS, WHERE HE HAS WON
NUMEROUS TITLES, AND BROKEN A NUMBER OF WORLD RECORDS.
November, where he was representing
his nutrition sponsors Solae International
and DuPont Nutrition & Health, it became
abundantly clear that his balanced,
holistic approach to training, nutrition and
supplementation is what sets Derek apart
from the rest.
A convert from powerlifting, Derek
made the transition to strongman
competitions in the early 2000s. He
quickly became a major contender
against some of the greatest names in
international strongman competitions.
Despite two potential career-
ending injuries, including a lumbar
disc herniation and a spinal cord
haemorrhage, he went on to establish
himself as one of the world's best thanks
to his approach.
I am not the biggest, strongest or
fastest guy on the circuit, but I am the
toughest, and I'm a stickler for detail,
said Poundstone. That's why I have a
AN EXCLUSIVE INTERVIEW WITH
ONE OF THE WO LDS STRONGEST MEN
M.E PROFILE
POUNDSTONE POWER
STATS
D.O.B:
September 28, 1981
Lives:
Waterbury,
Connecticut, USA
Weight:
155kg
Height:
1.85m
Profession:
Professional
strongman, global
ambassador for the
special Olympic law
enforcement torch
run, spokesperson
for Solae
International and
DuPont Nutrition &
Health, and owner
of Poundstone
Performance
Training Centre.
POUNDSTONES
WORLD
RECORDS:
Max apollons axle
clean and press
188kg (415lbs)
Log clean and
press 13 reps with
130kg (286lbs)
Block press
145kg (319lbs)
Circus dumbbell
event 15 reps
www.muscleevolution.co.za 67
If you are nterested in learning more about Derek Poundstones approach you can visit www.Pounds onePower.com,
follow him on Twitter @DerekPoundstone, on Facebook. www.poundstoneperformance.com/derek-poundstone
or book his services through www.PoundstoneSeminars.com.
to training led to the creation of the
Poundstone Performance Training Centre
- Derek's vision to create the ultimate
environment to grow stronger, faster and
learn how to lead a high performance
lifestyle. We offer all the best strongman,
powerlifting, conditioning and recovery
tools necessary for athletes to reach the
top of their game, or for the average guy
who wants to achieve great things.
And Poundtsone's approach when it
comes to nutrition and supplementation
doesn't deviate much from his approach to
training balance is key. Polarised views,
which abound in the industry today, are
the most detrimental as they lead people
down the wrong path. You need to 'digest'
everything you read and hear, experiment,
and fnd the approach that works best
for you. One thing is for certain though,
bodybuilders, powerlifters, strength athletes
and strongmen all need a lot of protein. You
can play around with your carb intake, but
optimal protein intake is non-negotiable.
And Poundstone is a firm believer in
the importance of protein variety in your
diet, a subject covered in the November-
December issue of Muscle Evolution.
If you don't ensure variety you often
create food intolerances. And this is
where supplementation plays a key role.
Consuming the volume of food, specifically
protein, an active individual needs
can be difficult with whole food alone.
Supplements are therefore extremely
important, and I have found that soy
is an important part of that protein
equation. There is also a lot of hype and
misinformation about the difference in
the quality of proteins, but it is not about
the best or the worst protein it is part of
a bigger picture. Based on my experience
working in the industry for the last 10
years, and working with DuPont and Solae,
soy is an important element.
Poundstone explains that soy protein is
widely used to boost the protein content
and increase the nutritional value of
various supplements and food products.
It also offers unique health benefits. As
a lactose-free option soy protein offers
quality similar to that of milk as it has a
complete amino acid profile.
And, as they say, the proof of Derek's
methods are in the pudding. There seems
to be a global appeal about what I do, and
how I do it. I've had guys from Europe fly
across the Atlantic to train with me at my
gym, and one of the guys who works with
me moved halfway across the country
because he was so passionate about what
I was doing.
With this type of following and support
there is little wonder Derek remains in
such high demand for his expertise. I also
travel around the country giving seminars,
and also offer one-on-one consultations.
I cover everything from my approach,
to training technique and movement
efficiency. M.E
YOU CANT
ALWAYS
TRAIN WITH
HEAVY LOADS,
AND FAILING
TO PLAN IS
PLANNING
TO FAIL;
THATS WHY
PROGRAMMING
AND
PERIODISATION
ARE KEY
ELEMENTS IN
MY APPROACH.
reputation for being hardcore about my
approach to the sport. In fact, most people
are surprised when I tell them that I prefer
quality over volume when it comes to
training. I may compete like a professional
strongman, but I certainly don't train like a
stereotypical one.
Poundtsone believes that most people,
including the world's top competitors,
tend to train too much and don't have
balance. You can't always train with heavy
loads, and failing to plan is planning to fail;
that's why programming and periodisation
are key elements in my approach. While
your average guy finds these terms
intimidating I have found that you don't
have to get too scientific for these training
principles to be effective. I like to plan
ahead, but then stick to the basics and
listen to my body - I like to keep things
'loose'. The KISS principle - keep it simple,
stupid is one I apply to all areas of my
life, including training.
Poundstone believes this offers the
right balance, ensuring you plan enough
to progress, but don't get bogged down
in the detail and start obsessing over the
trivial elements of a programme. I need to
look ahead to prepare for what's coming,
but I also need to switch my focus back
regularly to see what's directly in front of
me, to ensure I'm still on track. The bigger
plan is about goals, not just training, while
the smaller goals are also important, like
simply making it to gym every day. It's all
about finding balance by understanding
what your goals are and how you can
achieve them through proper planning.
For these reasons Poundstone likes to
train like a bodybuilder, an Olympic athlete
and a powerlifter, but not all at the same
time. Each workout has to be planned
properly and spaced out so that I can give
every session my all. I also like to switch
it up. For instance, most power athletes
don't isolate arms in their training, but I
came up with the Poundtsone curl. It is a
serious test of one's mettle, and I devised
this approach because I kept getting arm
injuries due to chronic tendonitis in my
elbow.
Poundstone's aim with this technique
was to increase blood flow to the muscles
and tendons in his arm as he thought
it would be beneficial. I decided to do
one set of 100 reps. That was the volume
phase of my training, and that sorted out
my injury. However, I don't like to simplify
my approach down to the point where it
is purely based on reps. You also need to
consider total poundage lifted as I prefer
to keep the majority of my training intense
rather than volume-based. However, I
seldom do maximal lifts in training as it
takes weeks to fully recover, and I always
plan my training to ensure my best lifts
happen at competitions.
This diverse and effective approach
CAREER ACHIEVEMENTS:
2006 world Strongman Challenge - 2nd
2007 St. Patrlck's Strongman contest - lst
2007 Amerlca's Strongest Man contest - lst
2008 Arnold Strongman Classlc - 2nd
2008 Strongman Super Serles champlon
2008 world's Strongest Man competltlon - 2nd
2009 & 20l0 Arnold Strongman Classlc - lst
2008, 2009 & 20l0 Mohegan Sun Strongman
Championship - 1st
3 x Amerlca's Strongest Man tltleholder
70 Muscle Evolution
M.E
Workout performed by Andrew Hudson
Photography by Slade @ Pure Studios
TRAINING
PROFILING THE WORKOUTS OF SAS TOP BODYBUILDE S
Why do you like to train in minimalist
footwear?
I use Vibram Fivefingers shoes to train with
mainly because I feel like our bodies are
designed to work a certain way. If you are
interfering with alignment, proprioception
and the angle of your feet the worst time
to do it would be when you are training
and subjecting your body to external
stresses and loads. Training in normal
shoes doesnt feel right to me anymore
as I dont feel as in touch with the way
my muscles work as I do when wearing
Vibrams. You could just train barefoot for
the same sort of experience, but most
gyms wouldnt allow that and it probably
isnt very hygienic. I believe they are one
of the reasons why Im able to train legs
after training back and can deadlift three
About
Andrew Hudson
AGE: 30
BORN: 31 December 1983
LIVES: Umhlanga, Kwa-Zulu Natal
OFF-SEASON WEIGHT: 134kg
TRAINS AT: La Lucia Virgin Active and
BodyGuru Umhlanga
COMPETING FOR: 13 years
T
ake an exclusive look at the
training regimens that have
sculpted the bodies of our top
athletes in Muscle Evolutions Elite
Training Series. Over the next three
issues we will speak to the cream of
South Africas bodybuilding community
to showcas their tried and trusted
training programmes, and get you the
scoop on their top tips.
times a week. When your body is working
optimally youll be surprised at just how
much you can really do.
What training principles do you follow?
My trainer Hany Rambod came up with
a training technique called FST-7 as an
intensity booster. I use this technique in
nearly every workout I do and I find it to
be a great tool for bringing out fullness
and detail in weak body parts. Its really
tough if done correctly - I have a love/hate
relationship with sevens.
What is your philosophy when it comes
to back training?
I have learnt that my back needs to be
absolutely annihilated from all angles twice
a week to get it to respond. I think anybody
Elite training series
EW
HUDSONS
BIG BACK
WORKOUT
W
o
r
k
o
u
t
3
:
71 www.muscleevolution.co.za
Every one of my back workouts is
different. I change up the techniques
and rep schemes all the time based on
how I feel during the workout. One of my
tougher workouts is as follows:
Andrews back workout
Meadows row
4 SETS x 8-10 reps
I believe minimalist
footwear is one of the
reasons why Im able to train
legs after training back
and can deadlift three
times a week.
Suitcase row
x 12 reps
HOW TO DO IT:
This looks very similar to the
Meadows row. However, you
stand parallel to the bar a d you
pull the bar up and back towards
your hip. This really gets the lats
activated and contracting hard.
If done correctly your lat should
get a crazy pump.
HOW TO DO IT: Use a T-bar - the
kind thats attached or hinged to
the ground on one side. Stand at a
right angle to the bar and row. Its
kind of like a one arm dumbbell row,
but youre using a bar. I like to use
smaller plates for a greater range of
motion and stretch. I use a special
handle (pictured) but you can hold
the end of the bar just as easily. >>
M.E TRAINING
that has followed me over the years knows
that my back has been the one area of my
physique that required the most improvement.
I thought I had tried everything when I started
to see some improvement over the years,
but after all that Ive read and seen I decided
that I needed to radically change something
otherwise I would end up with the same result.
So, for the last year I have pounded it from
every angle using different techniques - from
extreme stretch work to band work and the
use of unique angles - I have handles that
have been made specifically for me and have
bought handles from the States. You name
it, Ive probably done it in an attempt to
improve my back, but it is only now that Im
finally seeing major improvements. I dont
advise this for everyone, but if you can put
more time and effort into your recovery then
it could work. I strongly believe that the
exercise order determines how your muscles
react to these exercises. As an example, if you
do a bent over row first and then a pulldown,
the pulldown will feel different than one
done at the start of your workout. Over time
Ive learnt how to get the most out of certain
exercises by performing specific exercises
beforehand.
Another component to recovery that has
helped my back development is deep tissue
massage. It is done to help break up scar
tissue, enhance blood
flow and improve
range of motion
by keeping the
tissue soft
and healthy.
I have done
this every
week, often
twice a week,
for two hours
per session
for the last six
months and I
can definitely see
and feel a difference.
The techniques applied
here are crucial and it is not for the faint
hearted. You will need a very high
threshold to get the most out of it.
Deadlift with shrug
- 3 S7S x 8-10 reps
(excluding warm-up sets)
H0W 70 D0 I7:
The weight I deadlift and shrug
with is pretty much the same. To
save time I therefore do them both
in the same set. Sometimes I do
the shrugs after I have finished
the deadlifts. Other times I might
do a couple of shrugs between
each deadlift rep. Deadlifts really
are one of my favourite exercises.
Sometimes I deadlift three times a
week because I enjoy it so much.
Work up to the max weight on
deadlifts. With shrugs I go t
absolute failure.
I have learnt
that my back
needs to be
absolutely
annihilated
from all angles
twice a week
to get it to
respond.
A NOTE ON DEADLIFTS:
Many bodybuilders and
serious gym goers are
scared to do deadlifts
because they fear that
they could make their
waistline thicker or
damage their backs. I
think this couldnt be
further from the truth,
if theyre done correctly.
Deadlifting doesnt mean
screaming the gym down
and hoisting tons of
weight at any cost. We
are bodybuilders; we are
building our bodies and
not our egos. If you want
to be a powerlifter then
go train like one. A true
bodybuilder makes sure
that his or her form and
technique are perfect.
I am always striving to
improve my form. So,
when it comes to the
deadlift you need to
be smart. You need to
practise it and you need
to keep trying to perfect
the best technique. I
think people who avoid
deadlifts do themselves
a great injustice. When
done correctly they will
strengthen your back,
work your core and burn
a ton of calories. Who
wouldnt want that list of
benefts? >>
Muscle Evolution 72
Dumbbell pullover
-FS7 7 set x 10-12 reps with 30 seconds rest between sets
H0W 70 D0 I7:
The key here is the angle of your elbows. If you flare
them out I feel it works the chest too much. If you
keep them pointed towards the ceiling with
a slight bend to them then you can
stretch your lats fully while keeping
your shoulders safe. Weight here
is irrelevant to me. I prefer to
train for feel.
Pulldown
with mag
grips
- 3 S7S x 8 reps
H0W 70 D0 I7:
Mag grips are an
awesome tool
to have in your
toolbox. This one
is angled just
perfectly for a
supinated grip as its
not too supinated
that your wrist feels
uncomfortable. I
really feel these
pulldowns in the
right places on
my back, far more
than with any other
handle.
>>
M.E TRAINING
pull-ups
- 3 S7S x 3-6 reps
H0W 70 D0 I7:
I only do pull-ups when fully warmed up. In the past I have
injured myself trying to do them first or when not fully warmed
up, in an effort to improve my back. Some people use them for a
warm up, which I used to do, but at this weight it would be risky.
I usually aim for a number of reps say 30 and do as many sets
as I require to get to that number. I believe that in order to get
the maximum benefit from this exercise you have to go to a full
stretch and hang at the bottom of every rep, making sure there
is no momentum or jerky movements when initiating the lift.
Barbell
row
- 5 sets x 8 reps
H0W 70 D0 I7:
I alternate each
week with
underhand and
overhand grips.
Sometimes wide
and sometimes
narrow - it
depends on
what Im trying
to achieve. A
underhand
grip targets the
lower lat, while
an overhand
grip targets the
upper lats and
rhomboids more.
I strongly believe
that the exercise order
determines how your muscles
react to these exercises.
How does your back training fit
into your weekIy training spIit!
My training spIit is as foIIows:
- Day 1: Chest and triceps
- Day 2: Back and traps
- Day 3: Quads and hamstrings
- Day 4: Shoulders
- Day 5: Back and biceps
- Day 6: Quads and hamstrings
- Day 7: Day off then repeat
I typically take it as it comes and
might add or remove sessions as I see
fit. If a session has been really taxing
then I might just skip the second
body part. I dont try to make up
for it as I believe the extra rest will
probably be better for me anyway. I
have done this for long enough now
to know when my body really needs
to rest, as opposed to when Im just
feeling lazy.
Muscle Evolution 74
If a session has
been really taxing
then I might just
skip the second
body part. I dont
try to make up for it
as I believe the extra
rest will probably
be better for me
anyway.
Behind the
neck pulldown
- 3 S7S x 10-12 reps
H0W 70 D0 I7:
To finish off the lats I do pulldowns behind the
neck. I feel a great stretch and contraction here,
especially after all the previous work. I try o
envision doing a back double bicep pose and
hold the bar at the bottom for a second or two.
75 www.muscleevolution.co.za
76 Muscle Evolution
Lets get this started with a bit of fun. If you
had 60 seconds to describe yourself, what
would you say?
Im energetic, self-driven and always reach my
goals. in other words, dynamite comes in
small packages.
What is your scariest, cutest and best
personality trait?
Scariest I am always straight to the point,
sometimes too straight...
Cutest I am short and shy
Best Im extremely driven and dont believe
in quitting
What is your favourite quote?
Hard work beats talent, if talent doesnt work
hard - Will Smith
You are in amazing shape, and no doubt
many women want to look like you. More
specifcally, many men probably want to
try their pick-up lines on you! What is the
worst pick-up line that was ever used?
L
IZELLE HORN CEMENTED HER REPUTATION AS THE BEST IN THE BIKINI FITNESS
DIVISION WHEN SHE DEFENDED HER TITLE AT THE IFBB SA CHAMPIONSHIPS LAST
YEAR. NOT ONLY IS SHE GORGEOUS, FUNNY AND SMART, WITH AN OUT-OF-THIS-
WORLD PHYSIQUE, SHE IS ALSO INCREDIBLY DRIVEN. THIS DRIVE HAS SEEN HER
GET TO THE TOP OF THE LOCAL SCENE AND STAY THERE, AS WELL AS COMPETE
ABROAD. IN HER OWN WORDS, SHE ALWAYS REACHES HER GOALS, AND WITH HER SIGHTS
SET ON EVEN GREATER THINGS, THE REST OF THE BIKINI WORLD SHOULD TAKE NOTICE.
WE TOOK SOME TIME TO GET TO KNOW THIS CHAMPION ATHLETE AND GREAT
AMBASSADOR FOR THE SPORT...
Fitness, just to get into shape to ft into my
wedding dress. The results were amazing and
I instantly got addicted. Ive been training
with him ever since and Ive been living a
healthy life and staying ft ever since.
Training is one thing, competing is
another altogether. How did you get
involved in the sport, and what motivated
you to step onto stage for the frst time?
Ever since I started training with Hennie he
pushed me to compete. He told me that I
would be in the best shape of my life, but
I never really took it to heart. Finally, in
2011, I decided to put it to the test. The frst
time on stage was something that words
cannot describe. That was probably the fuel,
together with the amazing results that I
fnally achieved, that kept me going. And, as
they say, the rest is history.
What kept you coming back to the stage
each time?
Seeing how my body improves show after
Mmmm... there are a few but, the worst
probably was: Are those space pants
because your ass is out of this world!
If I told you that you must be an alien
because your entire body is out of this
world, would you hold it against me?
Mmmm, surely you can do better than that?
Okay, lets get down to business before
we end of with some more fun. Everyone
talks about getting into shape. When did
you frst start training and why?
Ive always been athletic, competing in
sports and enjoying the ftness lifestyle,
but I never really got the results I wanted.
At the age of 21 I started weight training
with Hennie Kotze at the local Planet
i
z
l
l
e
THE FIRST TIME ON STAGE WAS SOMETHING THAT WORDS
CANNOT DESCRIBE. THAT WAS PROBABLY THE FUEL, TOGETHER
WITH THE AMAZING RESULTS THAT I FINALLY ACHIEVED, THAT
KEPT ME GOING. AND, AS THEY SAY, THE REST IS HISTORY.
ATHLETE STATS
Name: Lizelle Horn
City: Pretoria
Profession: Professional Hairstylist
and Make-up Artist. Currently also
studying Personal Training (Human
Movement Science) with the HFPA.
Training since: 2007
Competing since: 2011
Height: 157cm
Competition weight: 47kg
Of-season weight: 52kg
C
O
M
P
E
TIN
G
IN
TER
N
A
TIO
N
A
LLY
IS
W
H
A
T
IT
IS
A
LL
A
B
O
U
T.
TH
IS
IS
A
W
H
O
LE
N
EW
W
O
R
LD
TH
A
T
K
EEP
S
Y
O
U
C
O
M
IN
G
B
A
C
K
FO
R
M
O
R
E.
>>
www.muscleevolution.co.za 77
Muscle Evolution 78
M.E BABE
show, and year after year. It also brings the
best out in me every time. It is amazing what
yo r body is capable of.
Yes, 2013 was truly an amazing year! Now,
lets chat about the international shows
tell us a bit about those? What were they
like, and is there something about the
experience that stands out most for you?
Competing internationally is what it is all
about. his is a whole new world that keeps
yo coming back for more. Being part of a
show with 3040 athletes in a line-up, all
in top condition is a feeling that you cant
describe. They all have one thing in common
the same goal. It is a real fght for a place on
the podium. However, everyone motivates
one another and assists where they can as
true friends, which is a nice element to the
seriousness of the competition on stage.
Would you say there is a big diference
between how women prepare for the stage
in SA and what you learnt while abroad?
No, not really. I think when it comes to
nutrition and training it all comes down to
the basics: chicken stays chicken and fsh,
fsh. Every person has strong and weak
points and hides them in certain ways,
but something that is totally diferent on
the international stage is defnitely the
way you present yourself. Its all about the
posing, your stage presence and h ving the
confdence to entertain the crowd you have
to stand out in a big line-up.
What can we expect from Lizelle Horn in
the near future? And which show will we
see you at next?
Well, at this stage I am sticking to my in-
season diet plan, and will keep the rest as a
surprise Im more confdent than before,
and I am striving to bring the best version of
Lizelle Horn to stage this year.
Who is your favourite local competitor
and who is your favourite international
competitor?
Well, Michelle van Rooyen has always been
my favourite on the local stage, but my all-
time favourite int rnational
competitor is the recently
awarded IFBB pro Valeria
Ammirato, especially after
sharing a stage with her
for the frst time in 2012.
Following her journey
for the past three years,
Ive seen how she never
gave up and kept on
coming back. She
eventually won her
World Championship
title and, Im sure youll
agree, that shows
determination.
We couldnt agree more. Thats whats
so inspiring about those who reach the
summit. Their determination to get up
and do it all over again. Who has been
the biggest inspiration to you in this
sport?
My biggest inspiration must be
Tammy (Dreyer), my fellow Supashape
teammate. Her words have stuck with
me: Getting to the top is easy, but
staying there is damn hard work. After
experiencing it last year by defending
my SA title, I have to say that is quite
true.
Lets have a look at how you eat
and train to be in the incredible
shape youre in. How does
your diet change between
competition and the of-season?
I try to have a balanced and
healthy approach to everything
EVERY PERSON HAS STRONG
AND WEAK POINTS AND
HIDES THEM IN CERTAIN
WAYS, BUT SOMETHING THAT
IS TOTALLY DIFFERENT ON
THE INTERNATIONAL STAGE
IS DEFINITELY THE WAY YOU
PRESENT YOURSELF.
TELL US A BIT ABOUT YOUR COMPETITIVE ACHIEVEMENTS?
2011
IFBB H&H Beach Bikini 5th
IFBB Gauteng North Provincials Beach Bikini 3rd
2012
IFBB H&H Beach Bikini 6th
IFBB North West Provincials Fitness Bikini 2nd
IFBB SA Championships Fitness Bikini 1st
IFBB Womens World Championships, Poland Fitness Bikini 12th
USN Face of Fitness cover search top 12
2013
IFBB Miss SA Xtreme Fitness Bikini 1st
IFBB KZN Provincials (Worlds Qualifier) - Fitness Bikini 1st
IFBB SA Championships Fitness Bikini 1st
IFBB Womens World Champs, Ukraine Fitness Bikini 6th
IFBB Arnold Classic Europe Fitness Bikini 11th
EVLS Praque Pro, Amateur Olympia - Fitness Bikini 10th
My highlight of 2013, and also a dreamcome true, was
winning the SA title for the second year in a rowand
becoming a Supashape sponsored athlete and ambassador.
>>
Shop online at
www.xtremenutrition.co.za
CEDAR SQUARE (JOHANNESBURG)
076 303 5887
SHOP U7 CEDAR SQUARE, NEXT TO VIRGIN ACTIVE
UMHLANGA
031 566 1991
SHOP 1 B, WEST PALM BOULEVARD
PIETERMARITZBURG
033 345 8229
SHOP 24, VICTORIA CENTRE, VICTORIA ROAD
KLOOF (DURBAN)
031 764 6394
SHOP 7, FIELDS CENTRE, FIELDS HILL
WINDERMERE(DURBAN)
076 064 7397
ESMERE, CORNER OF INNES & WINDERMERE ROAD
WESTWOOD MALL (DURBAN)
073 478 4451SHOP L59, WESTVILLE
GREEN POINT(CAPE TOWN)
021 439 4554NEXT TO THE CAPE ROYALE HOTEL
CANAL WALK(CAPE TOWN)
021 555 2512
SHOP 457 UL, CANAL WALK, SHOPPING CENTRE
NEWLANDS(CAPE TOWN)
021 685 8705
CNR MAIN & DEAN STREET
STELLENBOSCH
076 705 6426SHOP G20,
NEELSIE STUDENT CENTRE, UNIVERSITY OF STELLENBOSCH
WILLOWBRIDGE (CAPE TOWN)
082 560 6993 SHOP G38,
WILLOWBRIDGE MALL, CARL CRONJE DRIVE, TYGER VALLEY
KLERKSDORP
083 261 4538 SHOP 32, MACROWEST CENTRE
CNR AUSTIN & WILLIAMS STREET, WILKOPPIES
8hop on||na: WWW.xIramanuIr|I|on.co.ta E-ma||: sa|as@xIramanuIr|I|on.co.ta 88N P|n: Z669960E
CEDAR SQUARE
(SHOP U7, NEXT TO VIRGIN ACTIVE)
W
ID
E
S
T
R
A
N
G
E
O
F
L
O
C
A
L
A
N
D
IN
T
E
R
N
A
T
IO
N
A
L
P
R
O
D
U
C
T
S
IN
S
A
!
UNBEATABLE PRICES
GUARANTEED!
J
O

B
U
R
G
T
H
E
W
A
I
T
I
S
O
V
E
R
!
OPENING MID MARCH!
NEW STORE
80 Muscle Evolution
M.E BABE
I TRY TO CHEAT ONCE A WEEK, BUT NO CHEATING
BEFORE SHOWS. VERY IMPORTANT: DON T PUNISH
YOURSELF MENTALLY IF YOU EAT SOMETHING WRONG.
ENJOY IT AND GET BACK TO YOUR DIET PLAN.
assist you in the best ways possible. And
remember one thing... your health always
comes first.
Which supplements do you use, and if you
had to choose the absolute essentials,
what would the be?
I am a proud Supashape ambassador and
therefore I can recommend Supashape to
anyone looking for the best results. My daily
supplement stack looks as follows:
Daily Multivitamin stack
Ultra CLA
Thermolean
Pure Whey Protein
Amino Charge
BCAAs
My absolute must have supplements are:
Daily Multivitamin stack
Amino Charge
Ultra CLAs
BCAAs
When it comes to training, what would be
your number one tip to women looking to
get onto stage?
Be consistent. Never skip a training or cardio
session. Time lost can never be retrieved, and
every session missed puts your opponent a
step ahead. Rushing is a recipe for disaster
too. If it doesnt work in life why should it in
the gym?
What style of weight training and kinds
of cardio do you do, and how often and
how long? How does this difer on and of
season?
My weight training split is:
Monday: Legs
Tuesday: Shoulders and triceps
Wednesday: Back and biceps
Thursday: Legs again (I train my weak parts
twice a week)
Friday: Mini boot camp.
I do exercises in circuit/giant set format
and complete it in 3/4 rounds.
I love doing high intensity cardio and I
am absolutely loving my Sweat1000 classes!
During my competition prep I normally do a
lot more cardio and leg exercises. I also like
incorporating some sprints and running.
During the of-season I stick to my normal
weight training and limit my cardio to 40-60
min per day.
Do you have a favourite body part? What is
your favourite body part to train, and what
exercises do you do to shape it?
Defnitely legs, even though it is the most
difcult body part to train for me. I like doing
a variety of diferent squats and lunges.
all year round. I always include plenty of
protein, healthy fats, veggies and fruit in my
diet. I learned an important lesson after my first
December holiday where I just let go. After that
I made it my mission to stay on track during my
off-season holiday.
How important is eating when it comes to
sculpting a physique like yours? Is t possible
to look like you and not be str ct about your
diet?
Im sorry to say, but the only answer is a strict
diet. As the saying goes: You cant out train
a bad diet. I always try to stick to the good
fundamentals of nutrition:
To eat at least 5/6 meals a day
Never skip a meal
Try to have my meals at the same times
throughout my day
Eat enough protein
Moderate carbs
Drink enough water
How often do you cheat, and what is your
favourite cheat meal?
I try to cheat once a week, but no cheating
before shows. Ive been caught in the pantry
sitting on the foor with a spoon indulging in
a tin of hot chocolate before My favourite
cheat is defnitely a good steak with some fries
or pastries - something sweet. Very important:
dont punish yourself mentally if you eat
something wrong. Enjoy it and get back to your
diet plan.
What does a typical days meals look like?
Meal 1: 3/4 cup oats, 3 egg whites, Supashape
Pure Whey and my multivitamin
Meal 2: 150g hake and 150g broccoli
Meal 3: 150g chicken and 150g sweet potato
Meal 4: 150g hake and 1 cup green veggies
(baby marrows, beans, broccoli)
Meal 5: 150g salmon with mixed salad or
mixed veggies
Meal 6: 1 scoop Supashape Pure Whey with
fat-free yoghurt and peanut butter
(sometimes for a late night dessert)
And the most important is to drink at least
2-3 litres of water during the day.
When it comes to diet, what is your top tip
for women looking to take their physiques to
the next level, or looking to take the leap and
start competing?
Getting the right support structure is probably
the first step. Get someone, a mentor in the
industry who inspires you, to help; someone
with knowledge and experience - especially
when it comes to nutrition - but at the same
time motivates and mentors you. That person
must be someone that you can trust to >>
Muscle Evolution 82
M.E BABE
What is your least favourite exercise?
Cant really think of any.
Your number one tip for women working
with weights?
Weights are not only for men, although
the weight section in any gym can be very
intimidating to women. But ladies, dont be
afraid to lift. It wont make you bulky or look
like a man! It will only give you gorgeous
curves.
A GUY MUST LOOK GOOD
WITH CLOTHES ON AND
WITHOUT, AND, OF COURSE,
HE MUST HAVE CALVES.
Pick one:
Chicken or beef? Beef... defnitely not
chicken during the of-season.
BMWor Mercedes? Mercedes, although I
will never trade in my Mini
NewYork or Hawaii? NewYork.
Dog or cat? Dogs. I love my two bassets.
Squat or leg press? Squat.
George Clooney or Brad Pitt? George
Clooney. I will leave Brad for Angelina.
A one-liner joke you can share quick?
If 4 out of 5 people sufer from diarrhea
does it mean that one enjoys it?
What is the craziest thing youve ever
seen in a gym?
A guy training without his shirt and his
shoes, and thinks he is from the Tarzan
family.
When you are not working or training,
what do you enjoy doing?
I am a real busy body, so Im always doing
something. I love keeping my husband
on his toes and spending time together,
whether it is travelling, shopping or taking
the Harley out on a ride.
What is your idea of the perfect
holiday?
Spending time with my family and friends,
relaxing and forgetting about the rat race
back home.
If you could press a button now and
be transported to any place on earth,
where would that be?
Defnitely the Maldives. We went there
on our honeymoon and wow, what an
experience. Its a small island. There is no
television and no cellphones, just relaxing
and enjoying the scenery.
What is the ideal mans physique?
Defnitely not beefy Brad being in the
ftness scene I have become so used to the
bodybuilding physique that sometimes
I tend to think that guys
are to skinny! But honestly,
just a healthy-looking guy.
Healthy is hot! Muscle, wider
shoulders and thinner around the
waist. A guy must look good with clothes
on and without, and, of course, he must
have calves. Luckily my husband has the
biggest calves in the gym.
Who is the hottest guy alive?
Tom Hardy and then, of course, my
husband.
What is the sexiest trait in a man?
Wise, witty and well spoken.
And the sexiest in a woman?
Strong, honest and intelligent. I believe
everyone is blessed with some form of
intelligence.
What do you think makes the ideal
womans physique?
For me the athletic or the x- hape
physique. Curvy and slim, bu not skinny.
For me legs and a very slim waistline go a
long way to creating the ideal physique.
Your favourite car? Mercedes G55
AMG Gelandewagen
What is your favourite type of
music? Do you ever sing? Do
you sing in trafc?
Pop rock, and yes, I do enjoy
singing, especially in trafc!
Any famous last
words?
The only source
of knowledge is
experience. Take
risks, if you win
you will be
happy, if you
lose you will be
wise. M.E
LETS HAVE SOME FUN....
Talk us through a typical day for you. How
do you ft everything in?
It does get quite hectic sometimes, but the
more you have to do, the more you get done.
04h15: Wake up
05h00: Weight training session at
Body Guru
05h30 - 06h30: Cardio session
06h45: Get home, make breakfast and
pack my food for the day
09h00: Start with my frst client at
the salon
16h00: Get home and get ready for
training round number two
17h00 - 18h00: My second
cardio session starts
19h00: Dinner time
And then bed time
ALBERTON MALL, VOORTREKKER STR, ALBERTON
TEL: 011 861 6600 / 011 861 6690 EMAIL: INFO@SPRINGBOKPHARMACY.CO.ZA
www.springbokpharmacy.co.za
84 Muscle Evolution
M.E
SUPPLEMENT
CROSS-CONTAMINATION
The results of an international
mass spectrometric study
conducted in 2001 and
2002 by Geyer H et al titled
Nutritional supplements
cross-contaminated and faked
with doping substances
showed that 634 nutritional
supplements that were
purchased in 13 different
countries showed that about
15% of the non-hormonal
B
y all accounts the global supplement
industry is a far cry from what it was in
the late 1990s and early 2000s, when
various studies found evidence of cross-
contamination and, in some instances, the
seemingly intentional use of pro-hormones
(which were legal at the time), banned,
prohibited and even illegal substances.
nutritional supplements were
contaminated with anabolic-
androgenic steroids (mainly
pro-hormones) ... These
anabolic steroids were not
declared on the labels either.
The study also declared that
since 2002 products on the
international supplement
market were intentionally
faked with high amounts of
classic anabolic steroids
such as metandienone,
stanozolol, boldenone,
dehydrochloromethyl-
testosterone, oxandrolone etc.
Furthermore, according
to a December 2007 study
commissioned by Informed-
Choice, approximately 25%
of supplements could be
contaminated. The released
report stated that (f )ifty-eight
supplement samples were
purchased from popular retail
outlets and Internet sites in
the United States and sent
to HFL (Horseracing Forensic
Laboratory), the worlds most
experienced anti-doping lab
in the field of supplement
testing, for analysis. Twenty-
five percent of the samples
showed the presence of steroid
contamination while 11
percent showed the existence
of stimulants.
But that was over 12 and
seven years ago respectively.
Is that still the case today, or is
the term cross-contamination
now used as a euphemism for
the illicit use of performance
enhancing drugs by athletes in
various sporting codes?
Unfortunately there is a
great deal of misinformation
out there about supplement
cross-contaminati n, much of
which is being perpetuated
by unscrupulous athletes
and organisations that have
a commercial interest in
pushing this agenda, explains
Mario Van Biljon, a co-
founder of local supplement
The issue of supplement cross-contamination is a controversial subject that has been raging on for
over a decade. And that controversy is fuelled every time an elite athlete delivers an adverse analytical
finding (positive result) after a doping test, which is sometimes ttributed to the use of supplements.
But when you cut through the medi hype, just how prevalent is the issue today?
SUPPLEMENTS
By Pedro van Gaalen, Managing Editor By Pedro van Gaalen, Managing Editor
A closer look at
the controversy and
ype th t c ti es
to plague the
upple e indus y
A closer look at
the controversy and
hype that continues
to plague the
supplement industry
manufacturers SSN and
Supashape.
According to Van Biljon,
supplements are often used
as a scapegoat by athletes,
or contribute to a positive
doping test in large part due
to an athletes ignorance
and lack of accountability.
By all accounts most of the
recent high profile doping
cases in South African sport
have been linked with
DMMA (methylhexanamine
or 3,4-Dimethoxy-N-
methylamphetamine), a
stimulant that was widely
used in many popular
pre-workout supplements.
This substance is not a
contaminant, and appeared
on the label of every
reputable supplement
manufacturer that used it in
their formulations. In these
instances it is the athlete
who hasnt read the label to
know what they are taking.
The substance wasnt illegal
or a contaminant, it was
merely a prohibited substance
on the World Anti-Doping
Agencys (WADA) list of
banned substances as it has
the potential to enhance
performance. This distinction
often gets lost in the media
hype that ensues following a
positive doping test.
However, this hasnt
stopped a number of
organisations and sporting
federations from making
blanket statements
that supplement cross-
contamination is widespread
and poses a real risk,
specifically to athletes.
The Canadian Centre for
Ethics in Sport (CCES), for
instance, cautions athletes
on the use of supplements.
The organisations website
states: Supplements
may intentionally contain
prohibited substances
or may be inadvertently
contaminated with prohibited
substances. The key issue is
that there is little government
regulation on the supplement
industry. Some supplement
manufacturers mislabel their
products by not accurately
specifying the contents or
the relative amounts of each
ingredient per dose. It is not
uncommon for supp ements
to be cross-contaminated with
banned substances during
the manufacturing process if
the manufacturer produces
other products that contain
prohibited substances.
Van Biljon once again takes
issue with broad sweeping
statements like these as it
paints an entire industry
with the same brush and
causes confusion in the
mind of the consumer and
athlete. Organisations that
like to extol the dangers
of supplements like to
make reference to how raw
materials from China are
contaminated as theyre made
in the same facilities where
drugs are produced, but they
are unwilling to disclose the
source of this information.
The fact of the matter is that
the global suppliers of quality
raw materials also supply the
global food manufacturing
market, but there is no
widespread outcry about
contamination or positive
doping tests from food. What
it basically boils down to is
that unless people are able
to produce evidence theyre
simply rumour mongering.
Only when someone comes to
me with a fully disclosed list
of specific products that have
delivered adverse findings
will I sit up
and listen,
but there is
nothing like
that at the
moment.
By all accounts most of the recent
ig p of le in ca es i Sou h r an
sport have been linked with DMMA
By all accounts most of the recent
high profile doping cases in South African
sport have been linked with DMMA
Some
supplement
manufacturers
mislabel their
products by
not accurately
specifying the
contents or
the relative
amounts
of each
ingredient
per dose.
>>
Muscle Evolution 86
an intentional inclusion that
was never disclosed in the
formulation or on the label. In
many cases supplements have
unfortunately and unfairly
become a scapegoat.
Van Biljon expands further
on this point, stating that it is
important to make a distinction
between the intentional
or unintentional inclusion
of a prohibited or banned
substance in a supplement. A
substance can be intentionally
included in a supplement
formulated for the general
population to help improve
workout performance or
exercise capacity. While it may
be a banned and prohibited
substance on WADAs list,
and therefore cannot be used
by elite athletes, the use of
stimulants like caffeine are
research-proven to boost
performance and aid fat loss.
As such they are legitimately
used by supplement
manufacturers to deliver a
product that works. This is not
cross-contamination, even
though it would lead to a
positive doping test.
Khanyi Matima, Food Safety
Manager at Evox adds that it is
also important to distinguish
between the various forms of
cross-contamination that can
occur, as not all are harmful or
result in positive doping tests.
There is microbial cross-
contamination, which can pose
a health risk from bacteria or
fungi, but wont result in a
positive doping test. Physical
cross-contamination could
include the transfer of flavours
between products, while
chemical cross-contamination
is the one that can result in
positive doping tests.
The most recent information
we have to reference in this
regard is the HFL Sport Science
2013 European Supplement
Contamination Survey, which
reports the findings of a study
involving 24 top brands
selected from 12 European
countries. According to the
report 114 products were
purchased via the Internet
and stores and tested for
prohibited substances. Of the
114 products tested, 10% were
contaminated with banned
substances, either steroids or
stimulants or in some instances
both.
The report also states
that (s)ome of the brands
included in the survey made
claims about products being
tested by an independent
laboratory or that they were
doping free. Some of these
products were actually found
to contain banned substances.
However, the report, which is
available for download from
www.informed-sport.com,
does not clarify whether all the
products tested and found to
contain prohibited or banned
substances stated the inclusion
of these substances on the
product label. The report also
doesnt name specific brands
or products. No products
currently registered in the
Informed-Sport program were
included in the study either.
What is clear is that there
is, to varying degrees, a risk
present in everything that
you consume. The good
news is that the prevalence
of cross-contamination in
supplementation is down over
the last 15 years, according
to the HFLs latest findings,
states Gareth Powell, National
Training Manager at USN.
The reason for this, according
to Powell, is that many
established and legitimate
local and international
supplement brands that are
active in the traditional retail
and the newer online retail
space no longer intentionally
include banned or prohibited
substances in their products.
As far as were concerned
there is no business interest
in risking the reputation
of a supplement brand by
actively putting the publics
health or a sportspersons
career in jeopardy through
the intentional inclusion of
a prohibited substance or
M.E SUPPLEMENTS
A CASE FOR CONCERN
Powell does concede that
any industry that generates
revenue on the scale of
the local and international
supplement market will
attract unscrupulous
businesses that are looking
to capitalise on the good
work being done by
respected brands. With no
global management practices
that act to govern the domestic
and international supplement
marketplace and low barriers
to entry, there is little onus
on new brands to conform to
pharmaceutical standards with
respect to the sourcing of raw
materials and the facilities and
processes used to manufacture
their products.
According to Powell,
additional risk factors that
could have a direct link to
potential cross-contamination
include:
Paw materlal suppllers that
do not have risk management
protocols in place or ofer
sub-standard, cheap raw
materials.
Poor warehouslng allocatlon
with no separation of
scheduled, banned or
prohibited materials and
those considered to be food-
grade.
Poor quallty control and post-
production analysis.
LACK OF POST-
PRODUCTION TESTING
Deon Lewis, MD of Cipla
Nutrition, echoes these
statements: As the
supplements industry is
unregulated, the potential
for companies with sub-par
manufacturing practices to sell
their products to consumers is
rife. Although the Medicines
Control Council (MCC) of
South Africa monitors the
manufacturing of certain, but
not all, supplement products
in South Africa, it is difficult
to monitor the safety of
products that are imported
into the country, until after a
safety warning is issued by the
originating country. In addition
to the MCC in South Africa, the
Federal Drug Administration
(FDA) in the USA, the TGA in
Australia or the EMA in Europe
may issue such a warning.
Lewis also states that
sports nutrition products
and supplements are often
manufactured in facilities
where both clean substances
and WADA-banned substances
are found under one roof.
Thus, when manufacturing
takes place, both clean and
WADA-banned substances may
have been used ln sequentlal
batch runs to manufacture
different products in the same
equlpment, but the equlpment
may not be thoroughly cleaned
or sterilised between batches.
The opportunity for cross-
contamination between
non-banned and
banned substances
therefore
increases
dramatically. >>
As the supplements industry is
unregulate , the potential for companies
wi h sub-p r manufacturing practice to sell
heir products to consumers is rife.
As the supplements industry is
unregulate , the potential for companies
wi h sub-p r manufacturing practice to sell
heir products to consumers is rife.
88 Muscle Evolution
M.E SUPPLEMENTS
last. We thoroughly clean and
sanitise our machinery between
batches in a manner that
conforms to the South African
Bureau of Standards (SABS)
guidelines governing cleaning
methods and the use of cleaning
products. We also conform
and adhere to the ISO 22000
standard from 2005, which
specifes requirements for a food
safety management system.
According to Powell, USN
exclusively employs third party
contract manufacturers that are
MCC and cGMP certifed. This
ensures that pharmaceutical
standards around laboratory
and microbiology analysis,
cleaning practices, air fow, raw
material warehousing, isolation
and more are put in place to
minimise risk. Furthermore,
we have developed a stringent
quality control protocol that
prevents our manufacturers
from handling, warehousing or
manufacturing products with
ingredients that are on the
WADA list.
As an additional step
of assurance a number of
manufacturers have chosen
to align with various quality
assurance
partnerships and
programmes such
as Informed-Choice and
Informed-Sport, which
recently launched in
South Africa. Badges on
products carrying the
name of Informed-Sport,
for example, show that
the company is willing to
have its products tested by
an independent third party,
thereby committing to quality
manufacturing standards,
explains Lewis. Cipla Nutrition
recently joined the Informed-
Sport Program; a certifcation
programme which assures
athletes that products carrying
this mark are regularly tested
for substances prohibited in
sport and ensures consumers
that products have been
manufactured to high quality
standards.
Companies such as USN, that
are also part of the Informed-
Choice and Informed-Sport
programmes, choose to also
use independent analysis for
athlete-specifc batch testing.
This assures our sponsored
athletes that the contents of the
products they are using are only
those listed on the label. We
have a strict set of independent
South African National
Accreditation System
(SANAS) laboratory tests
that are performed on
a monthly basis in this
regard, and we have also
contracted HFL in the UK
to perform manufacturer
certifcations that will also
refect in our custom testing,
states Powell.
However, not all
manufacturers deem this
necessary. Van Biljon adds
that these quality assurance
programmes can add
unnecessary operating costs
to the production process,
which are then passed on to
the consumer. With the right
certifed quality controls and
best practices in place these
programmes are redundant
in my opinion. The costs of
getting your products and
facility audited and certifed
MAKING INFORMED DECISIONS
With this in mind it is important to choose your brand of supplement and type of product
wisely. Lewis says that the only way consumers and athletes can be guaranteed of the safety
and quality of ingredients that many sports nutrition and supplement products claim to
possess is to ensure that their products comply with various good quality standards. Products
that are manufactured in an approved MCC-licensed facility that has also been certifed for
current Good Manufacturing Practice (cGMP) are potentially much safer, he says.
The same applies to the
facilities that manufacture
the raw materials, states
Van Biljon. We only source
bulk raw material direct from
manufacturers that use top
quality facilities and have quality
management processes that are
International Organization for
Standardization (ISO)-certifed.
They are also cGMP-compliant
facilities that serve the food
industry.
USN has exclusivity
agreements with American and
European raw material suppliers
and manufacturers that provide
certifcates of analysis and
conform to agreements with
regard to minimum quality
expectations, asserts Powell.
In terms of the local mixing
and manufacture of the fnal
product, Van Biljon explains
that the facilities used by
respected and established
supplement brands are certifed
and accredited in the same way
food production facilities are.
This ensures raw materials are
stored correctly and safely. For
instance our current facility is
certifed in accordance with
the Diversey International Food
Safety Initiative, which promotes
global food safety best
practices. We have a 100%
pass rate in this regard,
and our local facility is
also cGMP-certifed.
We plan to also get
ISO-certifcation when
we move to our new,
bigger facility in the
near future.
At Evox we employ food
safety procedures that
aim to prevent any cross-
contamination as it is not in our
interest to produce products
that arent safe and contain
contaminants. explains Matima.
To limit the likelihood and
risk of cross-contamination
we are fully compliant with
food production regulations
in terms of both food safety
and quality. We batch the
production of certain products
together, leaving the most
complicated formulations, and
therefore the most likely to
cause cross-contamination, for
Badges on
products
carrying
the name of
Informed-Sport,
for example,
showthat the
company is
willing to have
its products
tested by an
independent
third party,
thereby
committing
to quality
manufacturing
standards.
by these independent bodies is
prohibitive in many instances.
And the practice employed
by various industry players of
publicly slating products from
established and respected
brands that arent part of
these programmes only serves
to fuel the misinformation
and controversy around
cross-contamination. These
commercial agendas are purely
self-serving and do nothing to
improve the industry as a whole.
The fact of the matter is that
well-informed consumers and
athletes have no reason to worry
about cross-contamination
if they buy products from
respected and established
brands that adhere to best
practices.
In closing Powell states that
besides the media lashing
and more resistance from the
sporting bodies to recognise
the supplement industry as a
legitimate commerce, there is
little that is done to punish sub-
standard brands and products
at the moment. Retailers are
starting to ofer some resistance,
but this has not yet penetrated
the mainstream industry. The
introduction of the CAMS Act
will helped to spur change in
the longer term. However, in
the short term there needs to
be an independent industry
body established to introduce
minimum standards among
all players, while lobbying the
retailers and government to
force the same message from
their side. Once this happens
no doubt can be cast as to the
legitimacy of the brands that
continue to improve on raw
material sourcing, warehousing,
manufacturing and logistics
standards. M.E
GYM ETIQU
By Devlin Brown, Editor
M.E FEATURE
1
USE EQUIPMENT FOR ITS
INTENDED PURPOSE
Don't be that guy curling in the squat rack during peak time. There is an
entire gym, and an entire mirrored wall, so don't inconvenience other
trainers by hogging the squat rack in order to curl. This must be one of the
most irritating habits in the gym. It doesn't matter how big or strong you are,
you don't have to curl with an Olympic bar inside the squat rack every time.
Or worse: bring a small bar into the squat rack! One only has to read social
media to get an idea of how annoying this is to most people. But it is not
just the squat rack go do your concentration curls on the seated benches
supplied and free up the bench press for someone who wants to use the
bench for what it was intended. And don't be the guy who balances
on a bosu ball doing tricep kickbacks right in the middle of the
cable crossover machine. Think about doing it in the studio.
The exception to this rule, of course, is that if the gym is
empty and you are affecting no-one, then do what you
please even if it involves two swiss balls and an
upside down chrome kettlebell. But be considerate to
your fellow gym users.
2
DONT BE SELFISH
If you're doing a superset then do what
you have to, but try not empty the weight rack
and leave dumbbells scattered all around you
(if you are not using them) while other people
are desperate to find a weight. If you're not
using a weight then replace it just think of it as
extra work for your grip!
Don't block the weight rack. When the gym is busy
other guys also want to get to the weights. If you are
using the weight rack as a fixed point during a dumbbell row (for
instance), do it when it is wont affect everyone else negatively. Guys who
spend more time sitting and talking about the hot chick at the local bar than
actually benching could do well to consider the guy waiting patiently for his
turn. Don't rap along with Eminem, if you can help it. But it's okay if you're
good. Some Slim Shady is also far more acceptable than Justin Bieber which
is an on-the-spot membership-cancelling offence.
A
gymis a unique environment that has its own set of
spoken and unspoken rules which all combine to make
it the place we all love. Gym etiquette is the set of silent laws
we all live (and squat) by. To the hardcore bodybuilder the gym is
far more than four walls and a ton of weights. The reality, though,
is that not all of us are able to train at small private facilities that have
everything we could require, with memberships made up exclusively
of people like us. Most of us use bigger gyms with lots of different
kinds of people, and we all need to get along.
Bearing this in mind, it is always helpful to have a little reminder of gym
etiquette. Some of this is more light hearted, some of it is serious, but at the
end of the day its about working out in an environment we love and that is
conducive to serious gains. Pass this article on to all your friends, just be
strategic. Leave the magazine open on this page for all the people in your
gym who may need that little reminder.
A LOOK AT SOME OF THE
SPOKEN AND UNSPOKEN LAWS INTHE GYM
90
3
USE A
SWEAT
TOWEL
Its a gym. People sweat.
Thats normal and is a
sign that some serious
work is happening.
But use a sweat towel
and dry the piece of
equipment when youre
done. It is extremely
unpleasant to take a
quick dip in someone
elses sweat.
Muscle Evolution
ETT
4
PERFUME
Look, we are all human and
sweating happens there is no shame
in this. But wear some deodorant and
take some precautions to be considerate
to others. No one will blame you for
sweating. On the other hand, there are
also few things less pleasant than death-
by-Aramis while you are gasping for air
under the bar. Try not to under do it, and also
dont over do it. This is the only time in the gym that
moderation is the keyword. Be moderate with your
cologne, but be beastly with your rows.
7
TO TALK OR
NOT TO TALK
When someone is in the middle of a set dont walk up and start chatting, or say sorry
bud, are you using this. Rather wait for him to finish the set! It is rude and distracting.
That said, be friendly and greet people. But the one thing that is always repeated, and for
good reason, is that the gym is not a social hangout. Of course it needs to be friendly and
have a good vibe, but there is a difference between being friendly and blabbering non-stop
to the guy whos trying his hardest to keep up his intensity. Many people have admitted to
wearing headphones purely as a way to signal to others that they are in the zone and do not
want to have social get-togethers: the head phones are a big do not disturb sign on their
heads, just a bit more socially acceptable. These same people are
wonderfully friendly after the session if you happen to bump
into them. They just take their training seriously. Be considerate
and let the people in the zone stay in the zone.
8
BEND THE BAR, NOT THE RULES
Each gym has its own set of rules. What is not allowed on the gym floor, what to
wear, how to use the circuits, replacing the weights and more. Follow the rules
and there will be no reason to have words with anyone. If you are angry, had a bad
day or just feel tough, then take it out on the bar or dumbbells, not your fellow
gym users. Just like the gym isnt the local pub it is also not the local boxing
club. No need to be hardcore. Bodybuilding is hardcore enough. Bend the bar,
not the rules, and everyone will be happy.
9
LET COMMON
SENSE PREVAIL
Nothing that has been written on these
pages is anything other than common
sense. Using it in any environment makes
life more pleasant for everyone. Common
sense accompanied by a bit of consideration
for others goes a long way to making the
gym the place we all love.
So, if you have found the magazine strategically opened next to the incline bench
you have been sitting on WhatsApping at 5.30pm then you know it was placed there
by a concerned gym member who is helping you see the error of your ways! On the
other hand, if you are reading this magazine at home or at work and getting psyched
up for your next session, this article will serve as a little entertainment, but also
reinforce the little rules of etiquette we all take for granted.
5
WHEN
TO HELP
If youre a seasoned
bodybuilder whos been
through the trenches and
has the knowledge and
experience then, by all means,
offer someone a tip, especially
if theyre going to hurt
themselves or cause some
damage. But be nice about it,
with tact and respect. If your
advice is good and the person
can see you are genuinely
there to help they will
appreciate it. However, there
is nothing more irritating than
trying to keep the intensity up
on a set of squats or lunges and
someone blabbers on about
his auntys friends brother
who ended up in hospital from
squatting. If the guy looks like
Phil Heath and not Woody Allen
then chances are he is doing
something right.
With that its time to go klap it. And no, I dont mean the oke curling in the squat rack. M.E
www.muscleevolution.co.za 91
92
M.E PROFILE
By Devlin Brown, Editor
Photography by Soulby Jackson - www.skjphotography.co.za
Muscle Evolution
Howwould you describe yourself in
60 seconds?
Child of God. In love with life, Peter
Rademeyer and our Boston Terrier boy,
Spike. Fun, passionate, hard working,
persistent. I am sincere and I love dogs.
They are reminders of the purity left in
the world. Training is my energy source
in life, it boosts me through good times
and bad. It is muscle therapy.
When did you start training?
In 2006, after ten years of being slightly
over weight, then extremely thin, I
decided to do research on
ATH
LETE
STATS
Age: 25
Lives: Johannesburg (Sunward Park)
Profession: Owner and Coach at
CATabolic www.catabolic.co.za
Training for: 8 years
Competing since: 2010
Height: 1.59m
Competition weight: 45kg
Off-season weight: 48kg
Marital status: Engaged but
married in my heart.
Notable achievements in the sport:
2010 - 2nd Ms Body Beautiful SA
2011 - 1st Ms Body Beautiful SA
2012 - 1st NABBA SA Provincials
2013 - 2nd NABBA SA PTA Classic
- 1st NABBA SA Provincials
- 1st WPF The Rossi Classic
- 3rd NABBA SA Nationals
- 2nd WPF SA Champs
- 1st Place Womens Fitness NABBA
WFF World Championships Greece
- Supashape Brand Ambassador and
fully sponsored athlete.
- IFA (Iron Fist Athletic) ambassador

ATHLETE SPOTLIGHT
C
AT IS A WORLD-CHAMPION ATHLETE FOR
A REASON. NOT ONLY IS SHE PHYSICALLY
INCREDIBLE, BUT HER MIND AND KNOWLEDGE
REPRESENT WHAT THIS SPORT IS ABOUT:
PASSION, DRIVE, COMMITMENT AND SELF-
IMPROVEMENT. The beautiful Cat is no doubt inspiring to
many women, and with this in mind, we wanted to get to know a
competitor who just seems to go from strength to strength in this
sport. Her record speaks for itself and it is with great interest that
we watch her career unfold.
BUYS-RADEMEYER
how to live a healthy lifestyle and never
looked back since. It is about bringing
sexy muscle back. Toned is the new
skinny.
What attracted you to the
competitive stage? What keeps you
wanting to compete?
My frst sponsors encouraged me
to enter Body Beautiful SA, and the
second my little feet hit that stage,
I knew this was my destiny, and I
was addicted. I love coming back,
always stronger and better then
before, pushing my bodys natural
limits. I also love inspiring other
people.
What would you say has
been the biggest change
to your life since frst
competing?
A big change for me is that I
have become more critical of
myself as an athlete. And I am
more conscious of my lifestyle. This
is my absolute passion, and what I
want to do as a career, for as long as
God allows me. I am always striving
to improve my physique. But the
key is to keep a good balance. You
need to love yourself regardless
of your physical state. And always
make time to live life and love those
around you.
What kind of training do you do
when preparing for competition?
When preparing for a competition,
2 weeks out I drop my weights from
heavy to light and push the reps to
the max, doing full-body sessions
and 30 minutes of cardio per day.
Extra abs and glutes everyday (no
legs 3 days out). >>
94 Muscle Evolution
themselves as people, and remain kind hearted
to others.
If you could give advice to women out there
who want to start competing, what would
it be?
Find a good coach, there are a lot of tips and
tricks to learn. It is more than just walking on
stage. It doesnt matter how good your body is,
there are going to be plenty of those, you need
to stand out, from your bikini, shoes, stage
presence, confdence etc., and the right coach
will put your wellbeing and health above all
else. Always, health frst!
Do you have any tricks for staying
motivated?
My personality is always jumping into a new
project or challenge. Competition season
keeps my motivation levels on a natural high.
If Im out of comp season, Ill set up smaller
projects, like photo shoots, or just to keep
looking good for my gorgeous man. Plus
ladies, when we look good we feel good, so
why not?
What do you like doing when not training?
Jeep 4x4 Trails, love playing on the rocks and in
the mud with our Wrangler. Live Without Limits.
I also love getting regular massages by my
awesome sponsors, Pure Massage. This helps get
the blood fowing and releases tension from my
strenuous workouts.
Your favourite cheat meal?
Margarita pizza, beef ribs, plain vanilla ice cream.
Tell us something about you that people may
not know?
This is my own hair.
I dont eat pork.
I was a rebel at school.
Any famous last words?
Our imperfect qualities are what make us
uniquely perfect! Embrace them! M.E
M.E PROFILE
t is more than
st walking on
age. It doesnt
atter howgood
our body is,
here are going
o be plenty
f those, you
eed tostand
ut, fromyour
ikini, shoes,
tage presence,
confidence etc.
WHAT
IS YOUR
FAVOURITE:
Movie: PS. I Love You
Music: Rihanna, Miley
Cyrus, Bon Jovi, R Kelly,
Usher and and and..
Also really like the new
song by Bruno Mars,
*Making Love Like Gorillas*
Car: Jeep Wrangler (FUN
FUN FUN)
Holiday destination:
Mykonos!!!!
What does your weekly training split look
like?
I train twice a day. One hour per session, I focus
on one body part per session. Included in these
2 hrs a day are 20 minutes and 10 minutes of
cardio respectively, to keep the heart healthy
and ft. I have a days rest in between each
body part for sufcient rest and recovery. I also
always focus on breathing, posture and form,
as my foundation and core for a maximum
workout.
Which are your favourite exercises?
Thats an easy one, CATalicious squats. I love
squats, every day. As heavy as I can.
Tell us a bit about your eating habits, and
what your eating plan looks like?
Bare in mind I have an extremely fast
metabolism from years of eating right and
being extremely active. I eat 6-8 meals a day.
Each meal consists of well-balanced proteins,
fats, carbs and fbre. My portions are quite
generous too, I love food.
I eat clean during the
week, and enjoy some
cheats over the weekends
to keep the body used
toforeign foods and
not prevent metabolic
meltdowns.
Which supplements do
you use?
My favorites for snacking:
Supashape Protein Cookies
and High protein Pancakes.
- Pre &Intra workout:
Supashape Amino Charge
- Post workout:
Supashape Pure Whey shake
(With water not milk, and a
block of ice)
When should we next
expect to see you on stage?
As World Champion, I have
set my goals on international
shows for the future. My main
show for the year will be in
June, NABBAWFF Universe in Korea. But you
never know, I may show up at a local or two.
What are your goals within the sport?
To just keep pushing higher and higher. Taking
my passion for what I do, as far as I can take
it. The world is my playground. And I want to
keep inspiring others to turn their dreams into
reality. We all have the power in us.
Which international and local athletes
inspire you, and why?
International athlete: Ashley Kaltwassser,
she has a killer body, and those glutes,
oh my word, goal of note! And yet she
stays feminine at the same time, which is
extremely important to me.
Local athlete: A few fellow athletes to
be honest, Ashleigh Frost, Laura Danielz,
Lizelle Horn.
These ladies are true athletes, as they are not
only beautiful and keep pushing to achieve
their goals, but stay humble and sincere to
M.E M.E WHATS HOT
Come to Dis-Chemfor all
your nutritional needs and
professional advice
WHATS HOT
www.dischem.co.za
Follow us on Facebook & Twitter
BIOGENISO-WHEY
PREMIUM
Biogen Iso-Whey Premium ofers
an imported source and quality
blend of whey protein isolate,
concentrate and hydrolysate to
best compliment your diet and
training regime. This combination
of high biological value (BV)
protein sources maximises each
gram you take in and absorb, for
the best possible muscle growth
and recovery. For more info visit
www.biogen.co.za.
AMINO-TONE
TM
Amino-Tone
TM
is an anabolic and
endurance powerhouse guaranteed
to be your performance secret
weapon. The research-validated
2:1:1 BCAA ratio provides your body
with vital muscle-saving energy,
while the electrolyte blend hydrates
muscle cells for athletic dominance.
The Amino-Tone
TM
stim-free fat loss
support complex blend will crank
your metabolism and keep
you focused.
LIFESTYLE MET-S CARE
PRODUCTS
Were fat, not because were gluttons
and sloths, but because we probably
have a metabolic dysfunction called
insulin resistance, where high levels of
insulin prevent the efcient burning
of fat. To burn fat reduce insulin levels
by cutting out sugar and other refned
carbs. Lifestyle Met-S Care products are
intended for used as part of this low
carb eating plan. Read more at
www.metscare.com.
SOLALTECHNOLOGIES
24-IN-1SUPERFRUIT&
VEGETABLE DRINK
A refreshing blackcurrant favoured
concentrate that is made without
adding sugar and colourants. Each
serving provides extracts of 18 fruit
and vegetables, 5 antioxidants and
500 million probiotics. It also contains
75% less sugar than fruit juice. To
achieve a similar intake of nutrients,
you would have to consume large
quantities of fresh fruit, vegetables
and fruit juices, which would greatly
increase your intake of sugar and
calories. It is a healthy alternative
to sugar-laden fruit juices and cold
drinks. Suitable for children and
adults. 300ml concentrate
(30 servings).
EVOXLEANPRODIETPROTEIN
Evox Lean Pro Diet Protein shake is a
delicious high protein, low carb choice
for the ideal weight management
solution. The shake is designed to help
you lose weight for a leaner, harder
and better looking you. Proteins have
been shown to aid weight control by
both suppressing your appetite and
boosting your metabolism, and are
therefore the foundation of the shake.
Lean Pro Diet Protein also contains a
unique blend of ingredients which help
stabilise blood sugar levels, curb sugar
cravings and control appetite with HCA.
This complete high-protein, low GI meal
also boosts and maintains energy levels
throughout the day.
USNSHYPERLEAN
TWO-IN-ONE
USNs Hyperlean Two-in-One is a
micro concentrated pre-workout
and toning supplement, perfect for
anyone wishing to avoid creatine and
-Alanine. Provides all of the benefts
of a pre-workout, with increases in
energy availability and endurance,
improved nitric oxide generation and
recovery rates, while also assisting in
advanced toning.
96 Muscle Evolution
M.E PROFILE
ATHLETE

A
S A
GETS UNDERWAY
WEVE ALREADY
GOT OUR EYE ON
A NUMBER OF THE
NEW FACE (AND PHYSIQUES)
THAT WE PREDICT WILL LIGHT
UP THE STAGE IN THE YEAR
AHEAD. One such athlete is Lara-
Kenyan Thomas from Durban.
Unmistakeably driven and
passionate about bodybuilding,
this young woman has the
mindset, physique and goals
to make people sit up and take
notice. She plans to enter her
first competition in April, so
well certainly be watching with
great interest as she turns her
natural beauty, talent and
drive into a career on the
competitive stage.
THOMAS

Howwould you describe yourself
in 60 seconds?
Motivated, driven, independent. I always followthrough regardless of the situation. I see the positives in life rather than negatives. Im encouraging to others, respectful and loyal. Imoutspoken and speak
up when I need to. I love making people laugh. Ima tomboy in the gymbut outside of the gymIma real girly girl, and Improud to be a woman. I love to feel sexy but look
classy.
When did you start training? 2012
Why did you start training? I have always been intrigued by the athleticismand aesthetics
shown by bodybuilders and ftness athletes I amfascinated by
the artistry of it all.
What has attracted you to the idea of competing?
I want to transformmy body and be able to showof my hard
work. I also love the glamour factor. I fell in love with Katherine
Fleur Gantvoort bikinis as theyre an art formof their own. What are your goals within the sport?
I want to create a physique with cross-appeal - one that appeals
to the average person on the street and also looks good on
stage. Some people who would normally b put of by the
muscles and the striated look of seasoned campaigners s em
fascinated by the look that I have achieved. I therefore think
that Imwell placed to act as a role model in a growing market
of people who like women with muscles but
not necessarily big ones. I
would like to compete and
place well - which will give
me a good base to build
on to eventually become a
professional, if everything
works out. I amre-orientating towards nutrition and
sports management with an emphasis on bodybuilding,
ftness and health, but I dont want to get ahead of myself. There is a lot that I still have to learn about the industry so I will take each year as it comes.
What kind of training do
you do when preparing for competition?
Weight training with strenuous amounts of cardio.
Words to live by:
For me life is
continuously
being hungry.
The meaning
of life is not
simply to exist,
to survive, but
to move ahead,
to go up, to
achieve, to
conquer
- Arnold Schwarzenegger
ATHLETE
STATS:
Lives: Durban
Age: 21
Born: 24/05/1992
Profession: Makeup artist
Training for: Over a year
Competing since: I have never
competed. My frst appearance
on stage will be later this year.
I plan to explore the diferent
federations.
Height: 1,58m
In season weight: 50kg
Off-season weight: 56kg
Marital status: In a relationship
By Devlin Brown, Editor
P ot g aphy by e My rgh - ww.ben y rghpho ogra h c za
By Devlin Brown, Editor
Photography by Ben Myburgh - www.benmyburghphotography.co.za
97 www.muscleevolution.co.za
to keep working
away regardless
of how you feel.
Train, eat and sleep
consistently.
Do you have any
tricks for staying
motivated?
Train with
a gorgeous
bodybuilder. My
boyfriend Jared Read is my training partner; we
are a team both in and out of the gym. Jared
is an accomplished bodybuilder who I fnd
super inspiring. I was fortunate to grow up in a
home with a body building culture. My father
and brother were always into weight lifting.
My brother is a CrossFitter and a good martial
artist. My dad, who is 62, is my role model. He
still trains - maybe even harder than he used
to. I constantly scanYouTube videos for new
ftness and bodybuilding ideas. I also read and
research information on training and dieting
- Fitness and Muscle Evolution magazines in
particular.
What do you like doing when youre not
training?
I eat! Otherwise I cuddle up to a warm cup
of cofee and watch movies with Jared, go
to the beach, or have a romantic date at a
restaurant.
Your favourite cheat meal?
Lindt dark chocolate, ice cream with Bar One
sauce, and anything and everything that is
sweet.
Tell us something about you that people
may not know?
I am slight boned [not to mention short], but
I seem to be naturally strong and muscular.
I started ballet and modern dancing at the
age of three, which I continued into my early
teens. When I was ten years old I won the gold
medal at the National South African Taekwon-
Do champs. I did a bit of kickboxing, hockey
[outdoor and indoor] and soccer. But then
bodybuilding came along. I have always loved
the dramatic arts. I love watching plays or
going to the theatre. I also enjoy drawing and
painting - my mother is a fantastic artist. I dont
like seafood or eggs but I eat it because of the
requirements of the diet.
Any famous last words?
Regardless of what happens to us, it is howwe
respond to situations that makes the diference.
Fear is just a feeling or emotion which can be
overcome. I try not to allowfear to hold me
back - I use it to drive myself forward. M.E
WHAT
IS YOUR
FAVOURITE:
Movie: Never back
down, Pumping iron,
The Sound of Music.
Music: Dub step, hip
hop, rap, alternative,
classical
Car: Well, I have a few, if
only I were a billionaire:
Ferrari, Bugatti Veyron...
just because they are
hot, fast and expensive.
Holiday destination:
The coast somewhere
near the sea. The gym
too. Its my getaway.
What does your weekly training split look
like?
Cardio in a fasted state every morning and
weights at night.
Monday - Back
Tuesday - Shoulders and calves
Wednesday - Legs
Thursday - Arms
Friday - Legs
Saturday - Abs and calves
Which are your favourite exercises?
I like the rush I get from ripping iron of the
ground. There is something rewarding about
heavy lifts. Deadlift works for me because I
also enjoy training my back. I love legs and
Im glutes-obsessed. Generally I tend to stick
to the basics.
Tell us a bit about your eating habits, and
what your eating plan looks like?
My diet consists of protein, complex carbs
and unsaturated fats. Eat, and then some is
my philosophy. I love cooking. I try to keep
coming up with new ideas for protein treats.
I eat fve to six meals a day. In-season I cut
back on carbs, though protein stays more or
less the same, and I keep fats to a minimum.
When I diet, I diet hard. Cheat meals are
always something to look forward to, but
when I trim down I cut out cheats
altogether. Im rigid about sticking
to my plain.
My diet is pretty basic. It consists
of skinless chicken breast, egg
whites, lean ostrich, hake or tuna
with brown rice or sweet potato,
and tons of vegetables.
Which supplements do you use?
BCAAs, vitamin C, L-glutamine,
omega-3s, a multivitamin and whey
isolate.
When should we expect to see
you on stage?
April 12, 2014, at the IFBB KwaZulu
Natal Provincials, in the novice
category.
Which international and local
athletes inspire you, and why?
Local athletes: Angelique van der
Linde, Rianne Hall, Zelna Pretorius
and Crystal Mason. I love female
athletes with unique fgures a
blend of good lines, beautiful muscle and
nice proportions. Candice Jade van der
Merwe is another local athlete and friend of
mine who I am inspired by. My coach, Cindy
Marshall, is another huge inspiration and
support to me.
International athletes: Jen Jewell, Andreia
Brazier, Oksana Grishina, Larissa Reis and Trish
Warren. I spend a lot of time studying these
athletes. These women are simply world class
- the best of the best. Muscles, beauty, sex
appeal and femininity: everything in one.
If you could give advice to women out
there who want to start competing, what
would it be?
Make a commitment that you are really going
to go for it then work towards achieving
that goal. Consistency is everything. You have
M.E PROFILE
By Devlin Brown, Editor
Photography by Soulby Jackson -
www.skjphotography.co.za
Howwould you describe yourself n 60 seconds?
Im a young girl chasing my dreams. Once I traded in my late nights
and drinks for sessions in the gym and shakes the iron bug bit
me, hard. Through this sport I have learnt what dedication and
commitment to your body really is. Every day I push myself to be
stronger than I was yesterday - not just physically, but mentally too. I
have my limits, but I enjoy chasing those limits. I would do anything
to inspire someone who wants to change for the better. Motivation
got me started, and my determination to be the best I can be keeps
me going every day. I live by a saying: the only competition I have is
the one in the mirror. Im determined to make a diference, and this
industry is what gives me reason to wake up in the morning. I am
OCD, so yes, I made sure this was 60 seconds.
When did you start training?
I started training properly with weights, targeting diferent
muscle groups, in January 2013. This is when I decided to
take my training seriously. Since then I havent regretted a
moment. It is the best choice I have ever made.
What attracted you to the competitive stage?
I saw pictures of Body Beautiful. All the girls had these
amazing physiques and gorgeous sparkling bikinis. They all
looked fantastic. I decided, on the spot, that I would like to

GRIFFITHS
A
FTER ENJOYING SUCCESS ONTHE LOCAL AND
INTERNATIONAL STAGE LAST YEAR, CHRISTY
GRIFFITHS IS A TALENTEDYOUNG ATHLETE TO KEEP
AN EYE ON FOR THE FUTURE. FROM HER WONDERFUL
PHYSIQUE TO HER ATTRACTIVE MINDSET, THIS YOUNG
COMPETITOR HAS HER SIGHTS FIRMLY SET ON BIGTHINGS INTHE
SPORT. Christy lives and loves everything about this sport the hard
work, the preparation and the hard times, the never-quit mindset,
the diet, as well as the glamour, the tan and the glitz. She may still
only be 21 but her focus and drive see her well-placed to continue
making an impact on stage, and with her natural talent and steely
determination she is defnitely one to watch.
Muscle Evolution 8
ATH
LETE
STATS:
Age: 21
Lives: Johannesburg
Profession: Student studying Bachelor of
Commerce, marketing
Training for: One year
Competing since: September 2012. I compete
at Body Beautiful, which was my frst show,
but I didnt train. I didnt really knowwhat the
industry was about until after the show.
Height: 1.52m
Competition weight: 43kg
Off season weight: 45kg
Marital status: In a relationship
Notable achievements in the sport:
MlllennlumGold Plate 20l3 - lst place
TTT Classlc 20l3 - 2nd place
Nabba Provlnclals 20l3 - 3rd place
wPP SA Champlonshlps - lst place
wPP Mlss Unlverse, |taly - lst place
>>
100 Muscle Evolution
healthy diet. But back then I didnt know anything about the industry
so eating what I wanted was acceptable to me. Once I climbed of that
stage, as frightening as it was, I knew that this was what I wanted to
do! When January 2013 rolled around I jumped into a proper eating
plan and training programme.
What keeps your desire to compete burning?
Absolutely everything, from the tan, hair, costumes and friends, to
the rice cakes with Nutella, the adrenaline you get before stepping on
stage, and so much more! I enjoy prepping for competition as youre
able to focus so much more when you have a set date in mind. It sets
a fnite goal that you have to reach. If you love competing as much as I
do youll do everything in your power to do what needs to be done to
achieve your goal.
What would you say has been the biggest change to your life since
you made the choice to climb onto stage?
The biggest adaptation Ive had to deal with was probably losing
my friends as I did not ft the lifestyle of partying every weekend or
drinking every day. Thankfully Ive made amazing new friends in this
industry who share the same passion.
What kind of training do you do when preparing for competitions?
I do my regular weight training every day. Two weeks before a
competition I add in fve extra minutes of cardio every day. I also drop
my weights and do more reps, supersetting every exercise.
What does your weekly training split look like?
Monday - Legs
Tuesday - TittyTuesday (chest)
Wednesday - Shoulders
Thursday - Back
Friday - Arms (bis and tris)
Saturday - Full body
Sunday - Abs and calves
M.E PROFILE
Dont take or do anything that
everyonesays youshould - at the end
of the day you w
ill m
ess up your body.
Keep it sim
ple, except onstage, then
you give it all youve got!
Which are your favourite exercises?
Bicep curls and hammer curls, one arm rows
and squats, in that order.
Tell us a bit about your eating habits, and
what your eating plan looks like?
Since January 2013 I have started eating
healthfully, which makes life a lot easier
when it comes to competition prep. With this
approach I only need to prep for about 2-3
weeks. I also eat a lot, every two hours, even
though I would love to eat 24/7. I basically
have my oats every day with my egg whites
and a fruit for breakfast. After that my meals basically
consist of chicken, hake, tuna, salmon, avo, sweet potato, basmati rice
and a lot of greens. My favourite meal is my lean biltong salad.
Which supplements do you use?
All the supplements I use are fromTNT Mercury. I have tried other
products but the TNT Mercury products work for my body. The brands
shakes and pre-workouts are amazing. I use Pre-nox and Napalm,
Metabolic CLA, Magma Thermo and TitaniumWhey.
When should we next expect to see you on stage again?
I am currently prepping for the WBFF, which will be my frst show for
2014.
What are your goals within the sport?
My goals are for people to be inspired by my actions and to motivate
them to climb on stage. My goal is to expand my love for this sport by
helping others and to be a part of the collective that tires to grow this
sport. You might stand alone on stage but the road to the stage is one
walked together with fellow athletes. My overriding goal is to one day
compete in the Ms Olympia.
Which international and local athletes inspire you, and why?
From a local perspective I admire Ashleigh Frost, Michelle Van Rooyen
and Laura Daniels. These were the frst physiques I saw, which gave me
the inspiration and motivation to do this. Cat Rademeyer took me in
under her wing and prepped me in the beginning. Even though she was
prepping she still gave me all the support I needed and helped me with
everything. Her physique is also amazing!
Internationally I admire Larissa Reis. Everything about her inspires me:
the muscles, the dedication and the way she can still look so feminine
with all that muscle.
If you could give advice to woman out there who want to start
competing, what would it be?
One thing I can defnitely say is you can listen to diferent opinions of
how to prep for shows (diet, training, supplements etc) but dont try
everything you hear. Stick to advice from sources you know best and
trust like your coach. Dont take or do anything that everyone says you
should - at the end of the day you will mess up your body. Keep it simple,
except on stage, then you give it all youve got!
Do you have any tricks for staying motivated?
I dont have any tricks. I have people who keep me motivated. First and
foremost is my boyfriend Matthew Robinson. He has been my best
motivation and my best support. Hes always pushing me and helping
me achieve my goals. My coach Duan van den Berg pushes me to carry
on and motivates me. he never gives up on me, even when I have my
prep diet attitude! My sponsors TNT Mercury, Shredd clothing and
Vibram Five Fingers are also a huge motivation to me as they believe in
me. I therefore keep pushing to the best of my ability.
Tell us something about you that people may not know?
I started to play golf at the age of 13. I played for fve years and in that
time I managed to get to a seven handicap. I played for the SA Junior
Golf Foundation, and played League for my home club Royal JHB
Kensington. I was given the opportunity to play golf and study overseas
at the UCLA campus.
Any famous last words?
Try fnding yourself a quote that means the most to you and try live up
to it every day. Dont count the days, make the days count, because
every day is a second chance. M.E
W
H
AT
IS
YOU
R
FAV
OU
R
ITE:
Movie: Hot rod and Step
brothers
Music: Commercial and
house, but in the gymI
listen to rock.
Car: BMWM1. I will get this
car one day!
Holiday destination: Ive
never been, but I would
love to visit Zanzibar
A
T
H
L
E
T
E
C
O
L
U
M
N
102 Muscle Evolution
I
think 2013 was a watershed
moment in South
African bodybuilding.
The introduction of new
federations, the expansion
of others and the inclusion
of more private shows has
ensured the sport has never
been more popular. This
also means that there are
many more opportunities for
deserving local athletes to
compete overseas. This is a
huge draw card, and I expect
that this will attract even
bigger line-ups
to the stage in
2014. It is also
good for the
advancement of
our sport locally
as the athletes
who travel
overseas and
interact with the
best athletes the
world has to offer come home
with lots of new information.
These tips and insights are
then shared among other local
athletes and our collective
knowledge base grows. I know
that the opportunities I had
to compete overseas early
on in my career helped me a
great deal, and gave me an
advantage over athletes who
didnt have the opportunity
to travel. It was pretty rare
for a South African athlete
to compete abroad in those
days, and those who did really
benefited.
However, there is a drawback
to all of this, and South African
athletes are now bearing
the brunt. Due to the rise
in popularity of the sport
globally many federations are
tightening the criteria required
to achieve a pro card. There are
many deserving IFBB athletes
who were disappointed last
year to not receive pro status.
But this is not a reflection
on them, the federation is
just trying to maintain the
highest standards in the face of
growing participant numbers.
It can be very frustrating to
have the goal posts pushed
back every year, but in such a
dynamic environment it can be
expected.
What is hurting the industry
more though is the manner
in which certain federations
are trying to monopolise the
industry. In my opinion it is
unhealthy to prohibit amateurs
from competing
in multiple
federations as
they should
be allowed to
gain as much
experience as
possible during
this stage of their
careers. I think
that if federations
can work together for the
good of the sport then South
African bodybuilding will really
flourish on the global stage.
In terms of the sport in
Africa, the All Africa Olympia
has done a lot to heighten
interest in the sport across
many sub-Saharan African
countries. And the potential
in these athletes is huge. If we
could just find the sponsors
and the money to invest in
their development I have no
doubt that we will see an
African world champion within
the next 10 years. These guys
just have amazing genetics,
so with the right access to
information, equipment and
training techniques they can
go a long way. Ive met so
many passionate and hungry
athletes from countries
such as Zimbabwe, Zambia,
Mozambique and Angola over
the last two years, which is
extremely promising for the
sport.
THESTATEOFAFRICAN
BODYBUILDING
SHAMEEN MEAN MACHINE ADAMS
A
pro card is the ultimate
goal for most athletes
who choose to compete
in this sport. Last year we
had a few athletes come
agonisingly close to achieving
pro cards in the worlds biggest
bodybuilding federation,
the IFBB. Unfortunately this
didnt happen, mainly due to
changes in the criteria, which
is understandable given the
growth of the sport. In fact,
the criteria required to make
it to the Olympia stage have
also been revised. It is going
to be much harder for athletes
to make it to Las Vegas with
the new points system, as the
IFBB looks to keep raising the
standards of the sport. This can
be a tough pill to swallow for
athletes who have spent years
working towards a goal, only
to have the finish line shifted
at the last hurdle. For some this
has simply ignited a deeper
desire to achieve their dream,
which is great because it is time
that South Africas talent gets
rewarded with more IFBB pro
cards in 2014.
In my opinion we have two
great hopes for pro cards this
year in the form of Andrew
Hudson and Cobus van
der Merwe. Andrew
has made huge
gains over the
last two years
and is well-
positioned
SOUTHAFRICAS
GREATPROHOPES
HENNIE KOTZE
HENNIE SAYS
to take that next step if he can
put everything together for
the World Championships and
achieve the placing he requires.
He is definitely capable of
doing it.
Cobus is also coming off an
amazing season, so if he can
carry that momentum into this
season there are few who would
bet against him achieving his
dream of a pro card.
I think in terms of
conditioning the package
that our athletes take to the
international stage is on par
with the rest of the athletes.
We just need to get more
recognition for our hard work
and we need to get more
exposure for our athletes so they
can gain valuable experience.
You just have to look back to
where we were five yars ago.
Athletes like Louis Bessinger,
Justin Thacker and Cobus have
shown the we can stand with
the best and place well. We just
need to get these athletes more
time in front of the international
judges so that they become
more recognisable.
In terms of the ladies, I feel
that Lizelle Horn holds the
greatest promise. It has been a
while since weve seen a lady
who is capable of competing at
the highest level, which has a lot
to do with the ever-changing
judging criteria in the ladies
divisions. The international
girls bring a much different
package to the stage than
our local girls, and there is a big
difference.
Sadly, even if these athletes
achieve a pro card they will face
other challenges in making it to
the pro stage, not least of which
is the current strength of the
rand. But where theres a will
theres a way, and if our athletes
get the opportunity these guys
will realise the great potential
we have in the sport locally.
In my opinion we
have two great hopes
for pro cards this year
in the form of Andrew
Hudson and Cobus
van der Merwe.
WHATISHURTING
THEINDUSTRY
MORETHOUGHIS
THEMANNERIN
WHICHCERTAIN
FEDERATIONS
ARETRYINGTO
MONOPOLISETHE
INDUSTRY.
NELSON MTHEMBU
W
henever people
ask me where I am
going with this
crazy sport of bodybuilding,
my reply is always the same:
Im going to be the best I
can.
I live this sport with neither
promises nor pressure as Im
no political party. I believe
Im making history in my area,
Umlazi township, as there
has never been any KwaZulu-
Natal MuscleMachine there.
My last appearance on
stage was at the 2012
IFBB World Masters &
Juniors Championships in
Budapest where I finished
12th competing against 60
countries. It was an awesome
experience. In 2013 I guest-
posed at the IFBB KZN East
Coast Classic show, where I
received positive comments
from AndrewGentle Giant
Hudson.
I strongly believe my work
in 2013 will pay dividends
this season. I will do the KZN
Provincials to hopefully pave
my way to the top. I wont
say much more about how I
predict my season panning
out. All I will say is that I will
do my best. I cant boast
about announcing in advance
that I will scoop the national
masters title due to the
tremendous respect I have for
the other men in the sport.
Everyone is doing their best
to amaze on stage, which is
all I can do too. Its then up
to judges to decide. It is as
simple as that.
Though I lost my job and
sponsor last year I never
lost my physique. Team
WHENTHE GOING
GETS TOUGHTHE
TOUGHGET GOING
MuscleMachine (my wife,
kids and grandkids) is doing
its best to motivate me.
With my time I also get more
guys into the sport while
expecting nothing in return.
I also share my little cash
with them in negotiation
with my wife to help them in
this sport. Helping people is
my passion.
At this stage being an
ectomorph makes me feel
great. I keep putting on lean
mass with very little fat. In
times of financial constraints
eating more carbs when I
cant afford protein in order
to defend against muscle
loss is easier and I dont get
fat. I have developed good
experience at handling this
body type. Bodybuilding
is not a bodyweight
maintenance sport. I would
stay in one division for life
if I was a trophy collector
(building a nest in one
division because winning
is easy). I believe the goal
of bodybuilding is to grow
bigger, and not just older. I
respect a bodybuilder who
moves from the division he
wins and challenges himself
to the next one without
fear. That, according to me,
separates average athletes
from real champions.
Lastly, I would like to
advise guys to hold on
and never quit. I predict
a terrible depreciation of
the rand against foreign
currencies. But in my
experience you can still do
this sport in tough times. If I
can do it without a job and a
sponsor, why cant you?
A
T
H
L
E
T
E
C
O
L
U
M
N
104 Muscle Evolution
LOUIS BESSINGER
A
fter coming back frommy
Mauritius trip in November
I took two weeks offrom
training and dieting. After that we
got back to working on my strength
to ensure I keep my size. But by
December my immune systemwas
hammered. I had fu for the entire
month and I picked up a stomach
bug. Nothing seemed to be going
my way. I basically lived on SSN
protein shakes andVitargo Carb
Loader because I couldnt stomach
anything else, but I didnt want to
lose any weight.
I managed to keep my weight at
106kg. Then, during the frst week
of January, I took a week-long break
fromall supplements and went for
blood tests so that I could get the
all-clear. My coach Roy Butterton
always makes me go for these tests
as it is very important to make sure
your health is 100%before you start
your of-season preparations, or
even after your contest season.
This is what you should test for:
urea, creatinine, thyroid function,
liver, kidneys, cholesterol, total
testosterone, diabetes and a full
blood count. Doing these tests
works out quite expensive but
theyre very important.
Thankfully 2014 has started of on
a good note. The of-season is going
as planned, and I kept my body
fat percentage below12%, which
means no cardio this year. SSN
has also renewed my sponsorship
contract, and I feel truly blessed to
still be part of their great team.
Both Roy and I have decided that
my frst showfor the year will be The
Clash Of The Titans in Cape Town
on June 21st. Ill be targeting all of
the bigger shows as preparation for
the 2014 IFBB SA Championships in
September.
This year theres no roomfor
mistakes so I will make sure I dial
in at 110%. At the moment we are
training fve days a week, Monday to
Friday. I take weekends of as I need
those days to recover.
PUTTINGITTOGETHER
COBUS VAN DER MERWE
A
s you all knowI ended
last year with a silver
medal at the World
Championships. After the initial
excitement I was alerted to the
fact that this was insufcient
to earn my pro card. I took this
in my stride, took time of and
really sat down to work out my
plans for 2014.
This year I want to be in the
best shape of my life. I plan to
take my physique to the next
level, bringing a package to
stage that will fnally earn me
my IFBB pro card. This is my goal,
and I will not allow the fact that
the criteria is now tougher than
ever to have any negative efect
on me or my mindset. On the
contrary, it has me incredibly
motivated to improve my
physique so that I get my achieve
my goal.
I have a very
specifc plan in
place to achieve
this. The plan
involves both
my training and
nutrition. First
things frst: I want
to improve my
back and quad
thickness. I was
happy with my condition at
Worlds in Morocco last year,
but I just needed a little more
thickness in my back and quads.
I reckon that I need to add
between 2kg and 4kg of muscle
to achieve this added thickness.
My preparation started in
February and Im hoping to time
my preparation so that I peak
at Worlds this year in my best
shape ever.
In this edition of Muscle
Evolution I detail some of the
strategies I will use to work on
my leg fullness, and the outer
sweep of my quads. I also speak
about my back training and how
I will structure this. My diet is also
going to be very important, as
always. On the subject of food,
I learnt a few important things
while I was abroad which you
can read about in the article in
this issue.
There are many things one
learns and experiences when
you travel. This is no diferent
in bodybuilding, especially
when you need to bring the
best possible package to stage.
The biggest lesson I learnt at
the World Championships last
year was that you can never
take too much food with you
when travelling. There are
various reasons for this such as
unforeseen travel delays which
can cause anxiety or upset your
planning, so being prepared
for this is very important. In my
case, another thing stood out
and taught me a valuable lesson.
I just couldnt eat much of the
food that was catered for us at
the hotel. When this happens
it can have a negative efect
on your physique
and your mind.
Because of the
difculty I had with
the hotel food I did
not eat as much as
I should have, or
could have. As a
result I lost a bit of
fullness. But thanks
to meticulous
planning and care I still managed
to get the conditioning right.
The lack of thickness may
have had an efect on the fnal
placings. My silver medal fell
short of the new requirements
for an IFBB pro card, hence my
meticulous planning this year
to get absolutely everything
right in time for the World
Championships.
Outside of my preparation
for this years competitive
season, Im happy to announce
that I have joined forces with
Team Musclenation this year.
The point of this is to group
together athletes who will
promote our sport and showcase
bodybuilding in a positive light.
In doing so we hope to attract
more sponsors for our athletes
and the sport.
PLANNINGTOTURNSILVER
INTOGOLDIN2014
THEBIGGEST
LESSONI LEARNT
ATTHEWORLD
CHAMPIONSHIPS
LASTYEARWAS
THATYOUCAN
NEVERTAKE
TOOMUCHFOOD
WITHYOUWHEN
TRAVELLING.
During this phase our training will be so intense well fnish the
session in under 50 minutes. At the moment we havent yet structured
my eating programme. Im eating around 220g of protein daily, with
450g of carbs. I still have sauces with my meals and drink Coke Zero.
That will change soon though. My aim is to be at 8% body fat when I
start my contest preparation diet. And I will get there. This year I am
more hungry than ever.
I also want to take the time to thank Roy for training me and pushing
me every day. He is the best mentor. I also want to thank my manager
Michael for keeping me motivated and humble at all times. At the
end of the day bodybuilding is a team sport - the team behind you
will drive you to success! For more info follow me on my blog at www.
bessinger.co.za. I will keep you updated with pictures as we get closer
to the shows.
My current training split is as
follows:
- Monday: Quads and
hamstrings
- 7uesday: Chest and calves
- Wednesday: Back and calves
- 7hursday: Shoulders and
traps
- Friday: Biceps, triceps and
calves
I only start training abdominals
8-10 weeks out.
I nowuse the intensity of my
weight training sessions as my
cardio. We nowdo supersets
all year round, even in the of-
season, but we dont do them
with light weights. We go heavy,
Ronnie Coleman style. From
16-12 weeks out we will start
training six days a week, and
will only take Saturdays of.
My training split will then be:
- Sundays: Legs
- Mondays: Chest, shoulders
and triceps
- 7uesdays: Back, rear delts,
traps and biceps
- Wednesdays: Legs
- 7hursdays: Chest, shoulders
and triceps
- Fridays: Back, rear delts, traps
and biceps
JOHN THE TERMINATOR LESLIE
T
he commonly held belief
among bodybuilders
is that the of-season
is when you build size. The
truth is that this happens over
a number of years, so anyone
looking to add real mass to their
frame needs to be realistic about
what they can achieve in a given
timeframe. I have experienced
this frst hand, and its only after
I accepted this and changed
my approach that I have added
quality size to my frame over the
last fve years.
The best advice I can ofer
you is to try diferent things
early on in your career to see
what works best for you. I have
tried everything from high carb
to high fat diets. As you know I
have found that the ketogenic
approach works best for me, but
that wont apply to everyone.
I also feel that the of-season
approach to size is outdated.
The contest season is a great
time to add quality muscle mass,
especially after contest diets.
One thing that hasnt changed
is the approach to training you
need to add size. I always aim to
train as heavy as possible, with
enough volume to cause the
adaptations our muscles need to
grow. I never go lower than six
reps and this body building rep
range is tried and trusted. Stick
with the compound moves as
your core exercises to build the
mass as you cant beat the basics.
Giant and drop sets are also
great for mass, not just cutting,
as they deliver on the volume.
There are obvious diferences
in how everyone responds to
certain types of exercises so you
will need to experiment with
diferent types of training to
fnd the right combination for
you. But free weights will always
be king thats barbells and
dumbbells. Forget about the
fancy machines.
And quality will always beats
TRAINING AND
EATING FORSIZE
quantity, both in terms of
nutrition and training. You cant
eat junk food and think youll
add quality muscle. Its just
hollow calories. Lean protein,
good fats and the right type of
carbs, eaten at the right time,
will feed you body and fuel size
gains.
The other thing Ive realised
as my career has progressed is
that its best to keep it simple.
As such my approach to the
of-season and in-season doesnt
really change much anymore.
The only time my diet changes
is when I need to bring in some
conditioning for a show.
And dont overlook the
important role supplements can
play in adding size. Stick with the
basics to ensure you prioritise
nutrient timing - the right form
of macronutrients to yield the
best results. These products will
never replace solid food, but
can be helpful in delivering the
right nutrients to your muscles
at the right time. I also prefer to
stick to whey and get my carbs
from whole food as many mass
builders contain lots of sugar.
You can also look to boost
testosterone production
naturally through the use of
supplements, and getting
enough rest. You also need to
create the optimal environment
for growth by getting all the
vitamins and minerals your
body needs through food and
supplements.
However, the biggest element
to adding signifcant size to
your frame is patience. It wont
happen overnight, regardless
of what you are using. Dont
bounce between bulking and
weight loss. I have found that
simply adding quality muscle
every year will eventually get
you to the point you want. It just
takes time and this is the most
sustainable approach to hold on
to that mass.
CHRIS FITZPATRICK
MIDDLE EAST MUSCLE RULING AMATEUR
BODYBUILDING
I
ve been fortunate
enough to travel far
and wide for the sport
of bodybuilding, and for
our SSN, Supashape and
Muscle Junkie brands. Most
recently Ive been to Morocco
for the IFBB Amateur World
Championships, Bahrain for
the Amateur Olympia, and
Kuwait and Dubai for SSN
business.
The one thing that stood
out during all these trips
is the top quality amateur
athletes from the Middle
East and North African
countries. These guys have
incredible physiques that
stand and dominate the
international stages at
amateur level. Many of these
athletes could easily break
into the pro ranks, but it is
more financially viable for
them to remain as amateur
athletes, as theyre supported
by their government and
sporting federations. They
have phenomenal coaching
structures that provide a
cohesive team unit in their
respective countries.
The first thing I noticed
was that there is definitely
a grooming process where
the countries have groups
or teams of athletes that
work together. They find
athletes with potential and
mentor them all the way to
the international stage in a
similar way to how our SSN
athletes share ideas, info and
training. We have been doing
this over the past few years
in small groups in our gyms,
and now we need to extend
that through to athletes in
general.
From our dealings with
international coaches (myself
with Neil Hill, Andrew with
Hany Rambod, Mario with
Fakri Muburak and Justin
with Matt Porter) weve
realised that there is no
secret stack that will get you
to the next level. We are not
missing something and are
not unaware of the ultimate
super vitamin. The real key
to a world-beating physique
is a complete, quality
nutritional approach (a lot
of quality food), variable
training techniques training
intensity is imperative - and
adequate rest before and
after workouts.
This is what I feel is setting
Middle East bodybuilding
apart from us these athletes
are semi-professional and
are financially supported by
their sporting federations
in essence they really can
eat-sleep-train, repeat!
I have recently starting
working with Andrew Hudson
for my 2014 prep, and he
makes a point of changing
training programmes every
four weeks. Change is
also paramount
because each new
workout knocks
me back a few
steps, making me
feel like I havent
trained before.
Do yourselves a
favour and stop
performing the
same workouts,
with same
exercises, in same
routine week in
and week out. I
promise youll stop
wondering why
you arent progressing. Make
a change, try alternative
training methods and vary
your exercises every few
weeks we become exercise
efficient very quickly,
getting stronger at the same
exercises, so we keep doing
this over and over. However,
sometimes for real progress
a change of routine is what
is needed. Ronnie Coleman
is probably the only person
who ever walked the planet
that could do the same
exercises for 10-15 years
and yet still grew muscle
year after year. We are not
all genetically gifted like
Ronnie so we need to work
a lot harder and a lot more
intelligently.
There is some speculation
as to whether Middle East
athletes are using synthol.
I must reiterate
that this is
speculation but
it would give a fair
explanation as to
their unbelievable
full, round, bulging
muscle bellies,
which I am dumb-
founded by every
time I see these
guys at weigh-in,
back stage and
on stage. They are
either exceptionally
gifted nationalities,
endowed with
ridiculous arms and
shoulders, or they are
crossing the line in terms
of building the perfect
physique. To me the use of
synthol is not bodybuilding.
Synthol is fake and the
gains it offers are not hard-
earned or deserved - which
epitomises bodybuilding.
Either way, we as
competitive athletes can
learn a lot from the ethics,
camaraderie and passion
(sometimes coupled with
arrogance) the Middle
East athletes display.
Bodybuilding is an art form
borne from passion, where
our common goal is to push
ourselves to achieve what
each of us believe is our
ultimate level of physical
perfection.
As I always say, if I can
help part with knowledge or
experience to anyone who
aspires to succeed in the
sport of bodybuilding drop
me a line or contact one of
the SSN team and well gladly
help.
A
T
H
L
E
T
E
C
O
L
U
M
N
THE REAL KEYTOAWORLD-BEATINGPHYSIQUE
IS ACOMPLETE, QUALITYNUTRITIONAL APPROACH
(ALOTOF QUALITYFOOD), VARIABLE TRAINING
TECHNIQUES TRAININGINTENSITYIS IMPERATIVE -
ANDADEQUATE RESTBEFORE ANDAFTERWORKOUTS.
DO
YOURSELVES
AFAVOUR
ANDSTOP
PERFORMING
THESAME
WORKOUTS,
WITHSAME
EXERCISES,
INSAME
ROUTINE
WEEKIN
ANDWEEK
OUT.
106 Muscle Evolution
JOHAN BOSSIE BOSHOFF
s e new season ge s
under way there will
be a number of novice
athletes stepping on stage
for the frst time. With so much
info to understand in terms of
nutrition, supplements, training,
stage prep and posing it can
be really overwhelming for
frst-timers. With a few years
experience under my belt I would
like to ofer these athletes a few
words of advice.
In terms of your training
dont get caught up in trying to
play the weight game. Whether
youre young and fresh or an
older athlete trying your hand
at competitions for the frst
time it is important to keep in
mind that were bodybuilders
not powerlifters. Focus more
on your volume and exercise
intensity than the weight you lift.
I guarantee that if you combine
this approach with the right diet
then you youll get the results
youre after. When I was younger
I experienced a few serious
problems after trying to go too
heavy. I also listen to my body
more. If Im tired I will take it a
bit easier during my session.
The guys who work through
weakness or tiredness every
time are the guys who generally
have injuries and joint problems.
And remember to periodise your
training programme. You cant
hit the gym hard every day and
expect to remain injury free.
In terms of your contest prep,
try and get a professional or
experienced athlete to track your
diet and give you tips. You will
also need to experiment to fnd
the right type of diet for your
body.
And dont lend your ears out
to everyone out there. There
are a lot of theories and lots of
info out there, which can make
it confusing. Some of it isnt
even constructive. Rather fnd
someone you trust and listen only
to them.
Dont get too creative in the
lead up to a show. You need to
very care u w at you eat in the
days leading up to your frst
show. You can destroy months
of work after just a few days
of incorrect eating. So eat the
same things you did before,
just change your macronutrient
ratios and the amount of calories
you consume to bring in your
conditioning. And remember to
track everything you do to learn
from your mistakes or fne tune
your approach at the next show.
Once you get this right then you
can start playing around with
your water intake to bring in your
conditioning, but be careful of
diuretics as they can impact your
conditioning negatively. There
are a number of natural options
that you can try before you
take medications, which often
have a harsher impact on your
system which may shorten your
longevity in the sport.
And practice your posing
beforehand. Start practicing
early and often to make sure
you are posing ft and have the
endurance to pose on stage
properly. This will set you apart
from the other novices when
physiques are equal.
Tan application is another
important factor to consider
before stepping on stage as
you can also mess up all your
hard work with the wrong tan
and application. Know what
the federations rules are before
selecting a product and stick to
them as you may be disqualifed.
If you are too dark or too light
you can also lose detail. Again,
get some professional help
from someone who has done
this before. You are welcome to
chat to me about any of these
elements if you see me backstage
at a show. I am already training
with a few novices to give them
tips and I am happy to ofer my
help with various elements. You
can also fnd me on Facebook.
Lastly, the most important
thing is to enjoy the experience
and learn from your time as a
novice.
TIPS FORNOVICES
I HAVEA
PASSIONAND
AVISIONFOR
THEWAYI
WANTMYLIFE
TOBEANDI
SPENDEVERY
DAYCHASING
THAT.
ANDREW HUDSON
PREPARINGFORTHE
ARNOLDCLASSIC
107 Muscle Evolution
M
y fnal weeks of
prep for the Arnold
Classic have been
very challenging but really
enjoyable as well. My whole
bodybuilding career has been
a struggle trying to balance
work (some other job) and my
passion.
Finally, for the frst time ever,
Im in a position to be able
to focus almost 100% on my
passion. I now get to spend
time with the Kini-Girls and
some of South Africas best
male competitors,
which I dont
view as work as
Ive thoroughly
enjoyed helping
every single one
of them. So, from a
work perspective,
Ive been stress-free
for the frst time
ever. It makes a
huge diference to your whole
outlook on life if youre happy
all the time. I have a passion
and a vision for the way I
want my life to be and I spend
every day chasing that. When
I put my head down at night,
I do so knowing I had a very
productive day and I cant wait
to wake up and do it again
tomorrow.
When I frst started my
pursuit of this dream it was like
a mountain. There are just so
many things that need to be
done - food prep, eating, taking
supplements at the right times,
chiropractor and massage
therapy appointments,
scheduled rest and down time.
All of these things cost money
and every year I have worked
harder and smarter to keep
achieving one more thing on
my list of goals.
Accordingly my prep has
gone well. I really focused on
resting and I did anything I
could to help facilitate faster
recovery, even if it meant
sitting in a bath with six bags
of ice to keep me company.
As always, my wife has been
a huge support. I seriously
could not do this sport at this
level without her, so Im very
happy that she is coming with
to Columbus for the Arnold
Classic. We will defnitely
take a much-deserved break
afterwards.
I didnt get too heavy over
the of-season, which has
made all the diference. I highly
recommend not chasing the
scale for all you guys
in of-season mode
right now. I think
I might be a little
lighter than I was
last time I competed,
but were going for
insane conditioning
this time around. As a
result I have actually
been sleeping really
well - something that doesnt
happen when I get really heavy
or when training three times a
day like I do now.
The diet has been brutal but
I understand that
its necessary in
order to achieve
my goals. To be
more specifc, I
just want to be
the best Ive ever
been. The placing
is irrelevant to
me now. Im not
chasing a pro
card. Im chasing a
certain look.Please
continue to follow
and support me
on Instagram (@
BulkHudson) and
check Facebook
for all the latest
news. I have
some really cool
stuf coming up!
Andrew at 3
weeks out,
weighing 121kg.
A
s we enter the new
season experienced
athletes and newcomers
will all be working on their
respective plans for their various
competitions. Competition prep is
a vital part of this sport, requiring
months of meticulous planning,
tracking and tweaking, which all
goes into creating a successful
competition prep phase.
On the other hand, all the hard
work you have put in can go out
the window if you dont get your
condition right. Everyone knows
that diet and training work hand
in hand, but the diet will either
help you reach your goal or hold
you back.
The diferent categories and
federations have rules and
requirements for the diferent
womens categories and
these need to be studied and
understood so that the athlete
knows exactly what she needs
to do. Also, the condition of
the individual athlete needs to
be considered when putting
together a competition prep diet.
Generally speaking there is
not a huge diferent between the
competition diet for men and
women in physique and ftness
categories. The macronutrients
stay the same. We all need to
consume lean protein, complete
carbohydrates and fat.
The main diference is that ladies
naturally have a higher body fat
than men and ladies are not as
muscular as men. This is why it is
much more difcult for woman to
get there body fat between 7-10%
to be stage ready. Ladies portions
are considerably smaller and we
do not need to take in the same
amount of protein.
THEBODYBUILDING
APPROACH MENVSLADIES
IFBB PRO MARLENE KOEKEMOER
If you need assistance please email me at physiquesolutions@zawireless.co.za.
108 Muscle Evolution
A
T
H
L
E
T
E
C
O
L
U
M
N
BIKINI ATHLETESSHOULD
NOTTRAINLIKE MEN
TAMMY DREYER (NEE JACKSON)
You can email us on info@kinigirl.co.za if you are serious about taking this
sport further and bringing what the judges want to stage.
TAKING THE ABOVE INTO CONSIDERATION I WOULD
RECOMMEND THE FOLLOWING FOR FEMALE ATHLETES:
Beach bikini - four meals a day
- Protein: 1g per kg body mass
- Carbs: 1.5g per kg body mass
- Fat: 30% of your daily calories
Fitness bikini and body fitness - five meals per day
- Protein: 2.5g per kg body mass
- Carbs: 1.5g per kg body mass
- Fat: 20-30% of your daily calories
Physique - 5-6 meaIs per day
- Protein: 3g per 1kg body mass
- Carbs: 1.5g per 1kg body mass
- Fats: 20-30% of your daily calories
PLAS N07: All of this depends on the individuals condition.
These ratios may need to be modifed according to the
individuaI's genetics, metaboIismand specic requirements.
One thing that I am very grateful for is that the old-school
approach to sodium loading has changed. Gone are the days that
athletes do not take in any sodium during competition prep
now sodium is mostly only cut 2-3 days before a show. However,
this isnt required of all female athletes. It depends on the
physique requirements of each division, and Bikini girls will rarely
need to follow this approach.
The same goes for cutting water athletes still drink up to one
litre of water on the day of the show.
Please do not neglect this vital aspect of your nutrition during
your competition prep. The men tend to reduce water intake
drastically in the lead up to a show, but most female athletes
dont need to do this.
W
omen are not the same
as men. While our
muscles and joints are
all in the same places as men,
our hormones are diferent,
and I encourage women to take
note of this whether they are
competing or just following a
healthy lifestyle.
As a bikini athlete, I do not
believe in following male
bodybuilding principles, and
neither should any other bikini
athlete out there. What you do
need to remember, however, is
that you should be following
a lifestyle plan incorporating a
balance of carbs, protein, and fats.
When it comes to your training, it
should be balanced with cardio
and strength training. Remember,
a bikini girl is a girl who looks like
they train but not excessively with
the associated muscle.
As far as Im concerned, there
is no secret when it comes
to knowing how to get that
perfect body. It takes patience,
time and commitment, not to
mention following the right
plan. It is not about dropping
water, salt loading and all
the other things I find bikini
girls doing to help them
get shredded. We are not
bodybuilders, and its time that
bikini girls in South Africa realise
this. Too many girls are listening
to their bodybuilding friends
and not an experienced contest
coach. I see many girls having
high carb days, low carb days
and zero carb days. This is more
for bodybuilders in my opinion.
Being a bikini athlete, you want
to be fit and healthy. That means
an ample ratio of healthy carbs
and fats and proteins every day
as part of your daily meal plan.
This is my example of a days
meals:
- Meal 1: Oats, egg whites,
coconut oil
- Meal 2: Avo, cottage cheese,
two rice cakes
- Meal 3: Chicken, rice, veggies
- Meal 4: Supashape Diet Whey,
nuts
- MeaI 5: Fish, ostrich or fllet
with salad, coconut oil
and sweet potato.
This can be used right up till
contest day, perhaps dropping
a few quantities of each if
youre not lean enough, but
never dropping one for the
other. By playing with sodium
and dropping water you could
risk your health like we see in
many bodybuilders on the day
of their contest (fainting from
dehydration). Remember, men
need to be really lean, hard, and
muscular. Bikini athletes need
to look healthy, full and vibrant.
Picture a women on stage (Im
sure you have seen one) who
cant smile because shes so
dehydrated. Is that attractive? Or
is having a glowing, happy face
more attractive?
I have seen and heard so many
bikini girls say they dont enjoy
contest prep because theyre
always so hungry and have no
energy. That is purely because
you are following the wrong
advice. When I am in contest
mode I am going to be honest
and tell you I actually feel at my
best because I am eating super
healthy and training well.
Again, I cant emphasise
enough how important it is to
get the right coaching advice,
and not listen to the wrong
advice.
If you dont know where to
go for help, pop us an email
and we will gladly put you
onto the right people (info@
kinigirl.co.za). You only have
one body and one life so make
them healthy ones! Fitness is
not something you achieve and
forget. Its something you attain
and maintain. Its a lifestyle,
its a passion, its a choice, its
determination, its a dream, its
discipline and its motivation.
Always remember this and youll
enjoy the journey.
014
o date
SA Bodybuilding
SHOW DATES
110 Muscle Evolution
BBSA FBB
I
- Rossi Classics D: 20 Sept
- SAPS Championships D: l9 1uly
- WelkomClassics D: 29 1uly
- TTT Nutrition D: 23 August
- WPF SAs D: 4 October
- WPF Worlds D: 8 November
Contact: Tracy Meyjes, tracy@strykerprojects.co.za
WPF
- WBFF South Afri a D: 20 & 2l 1une V: Carnlval Clty,
1ohannesburg Contact: www.wbfsouthafrica.com
WbfF
BORDER
- Novice ShowD: l2 Aprll V: Gulld Theatre
- Intermediate ShowD: 2l 1une V: Mdantsane Sports
- Provincial ShowD: 9 August V: Hemmlngways
Contact: AndrewSokolich 083 792 7430
EASTERN PROVINCE
- Novice ShowD: l2 Aprll V: T8A
- Intermediate Show, Friendly City Classic
D: 28 1une V: T8A
- Provincial ShowD: 9 August V: T8A
Contact: Louisa Bezuidenhout 082 852 3533
FREE STATE
- Competltlon D: T8A V: T8A
Contact: Shaun Brown &Krisna,
shauniabrown@yahoo.com
GAUTENG CENTRAL
- Novice ShowD: 26 Aprll V: T8A
- RUDX MillenniumGold Plate (Sanctioned)
D: l2 Aprll V: Klopper Park Communlty Centre
- RUDX Boksburg Classic (Sanctioned)
D: 2 August V: T8A
- Provincial ShowD: l6 August V: T8A
Contact: Helena Calitz 082 903 3799
GAUTENG NORTH
- Novice ShowD: l2 Aprll V: 8umbo Cares
- Intermediate ShowD: 5 1uly V: 8umbo Cares
- Provincial ShowD: 2 August V: 8umbo Cares
- H&HClassic (Sanctioned) D: l9 1uly
V: vlctory Llfe Church
- Miss SA Xtreme (Sanctioned) D: l2 1uly V: T8A
Contact: Gloria Mashigo 083 326 1855
KWAZULU NATAL
- Novice ShowD: l2 Aprll V: UKZNwestvllle Maln Hall
- Intermediate, Re-shape PMB Classic D: 26 Aprll
V: Umgungudlovu PLT College
- Intermediate Shows, East Coast Classic D: 28 1une
V: UKZNwestvllle Maln Hall
- Provincial Show, KZNOpen D: l6 August
V: The Playhouse
- Intermediate, Re-Shape PMB Championships
D: 30 August V: Umgungudlovu PLT College
- SSNTeamUniverse (Sanctioned) D: 28 September
V: Slbaya Caslno
Contact: Joe Manjoo, joe@bodyguru.co.za 082 514 1000
LIMPOPO
- Intermediate showD: 2l 1une V: Turnoop Campus
- Provincial showD: 23 August V: Turnoop Campus
Contact: Terence Moseamedi,
moseamedimt@gmail.com083 344 1783
MPUMALANGA
- Novice ShowD: l9 Aprll V: Secunda 8asement Theatre
- Provincial ShowD: 9 August V: wltbank Clty Hall
Contact: Jaco vd Walt 079 389 1299
NORTH CAPE
- Intermediate Show, Namakwa Classics D: 28 1une
V: Sprlngbok, T8A
- Provincial ShowD: 2 August V: Uplngton, T8A
Contact: Barend Links 078 560 5239
NORTHWEST
- Novice ShowD: 26 Aprll V: Helenlc Hall
- Intermediate Show, R&S Classic D: 5 1uly
V: Helenlc Hall
- Provincial ShowD: 9 August V: Helenlc Hall
Contact: Richard Roos 072 509 6768
OR TAMBO
- Novice ShowD: 5 Aprll V: Allsalnts Hall
- Intermediate ShowD: 7 1une V: wSU Great Hall
- Provincial ShowD: 2 August V: Town Hall
Contact: Bongani Manyonya,
Bongani.Manyonya@dcs.gov.za 082 963 7938
SEDIBENG
- Provincial ShowD: l6 August
V: Quest Conference & Sports Centre vanderbl[lpark
Contact: Japie van Wyk 078 821 0005
WESTERN PROVINCE
- Novice Show Cape Classic D: 5 Aprll
V: Unlverslty of Technology, 8ellvllle
- Intermediate Show Battle of the Titans D: 2l 1une
V: Unlverslty of Technology, 8ellvllle
- Provincial ShowD: l6 August V: Unlverslty of
Technology, 8ellvllle
- BikiniBoots / Supashape SA (Sanctioned)
D: l November V: Unlverslty of Technology, 8ellvllle
- George Kemp Classic (Sanctioned) D: T8A V: T8A
- IFBB South African Championships
D: l0-l3 September V: Grand Arena, Grandwest
Contact: Kevin Swartz 072 447 7520
D= Date, V = venue
Nabba ff
I
PRIVATE SHOWS
- Muscle Dynamix Classic D: l5 March V: wP
- Ubuntu Classic D: 29 March V: Pletermarltzburg, KZN
- Classic ShowD: 29 March V: Pree State
- Pretoria Classic D: 3 May V: Gauteng
The Pretoria Classic is nowa qualifer for
WFF Universe, Korea
- Jozi Classic D: 7 1une V: 1ohannesburg Gauteng
- KZNPremiumD: 2l 1une V: Durban, KZN
- Flex &Fight Championships D: 5 1uly
V: 8loenfonteln, Pree State
PROVINCIALS
- Gauteng D: 6 September
- Mpumalanga D: l3 September
- Free State D: 20 September
- KZN D: 20 September
- WP D: 27 September
NATIONALS
- Gauteng D: 4 October
INTERNATIONALS
- NABBAWorld Championships D: 7 1une V: |reland
- WFF Universe Championships D: 2l 1uneh V: Korea
- NABBA Universe D: 25 October V: Southport, UK
- WFF World Championships D: 2 November
V: Australla
Contact: Bev 082 374 7227 or Alet 079 377 4350
Get it
R
e
a
d
M
u
s
c
l
e
E
v
o
l
u
t
i
o
n
o
n
y
o
u
r
P
C
,
M
a
c
o
r
I
p
a
d a
n
d
s
a
v
e
!
online
www.zinio.com/MuscleEvolution
NEVER MISS AN ISSUE
read it anywhere,
anytime...
<< GET YOUR BACK ISSUE ONLINE & BUILD A LIBRARY, ACCESS IT ANYTIME.
PRINT AND SHARE YOUR FAVOURITES
CALL (011) 473 8700 with your details handy or
FAX the completed formto 086 720 0079 or
email us at muscleevolutionsubs@RNAD.co.za
SMS SUBS ME to 33110
(Fax the completed form to us, or give RNA a call on 011 473 8700
Allow 2-3 weeks for processing.)
Credit card:
Account holder:
Credit Card number: Expiry date:
CVC code (last 3 digits on back of card):
Electronic Transfer
Please indicate your name and cell no. as reference.
Payable to RNA Subs, FNB Trade Services 657, Acc no: 62104927259
Branch code: 254655
PLEASESENDASUBSCRIPTIONTO:
First Name:
Surname:
Postal Address:
Postal code:
Birthday:
E-mail Address:
Cell number:
NOW YOU CAN SUBSCRIBE FROM YOUR CELL PHONE. SEND THE
SHORTCODE SUBS ME TO 33110, AND WE WILL GET BACK TO YOU.
SUBSCRIBE
Offer closes 30 April 2014
2
0
%
O
F
F
T
H
E
C
O
V
E
R
P
R
IC
E
R200 PERSUBSCRIPTION FOR 6 ISSUES
MUSCLE
e v o l u t i o n
Now available through:
FOR MORE INFORMATION:
info@muscleevolution.co.za
011 791 3646
www.evolvenutrition.net
to find out more about the muscle-up kit
and all of our other products visit