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AU S

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DWAYNE
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JANUARY 2016

ISS. 335

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Inside

JANUARY 2016
VOLUME 335

FEATURES
8 GUEST EDITORS LETTER

Dwayne Johnson oversaw many


aspects of this issue. Here, he sounds
off on what M&F means to him.

48 SCHOOL OF THE ROCK

He has a story to tell, and with


each chapter of that story, a
valuable lesson to share.

60 MAN OF THE CENTURY

Why this months cover guy is the


man to carry the torch of fitness
into the future.

62 12 WEEK CHALLENGE
Strip fat and pack on muscle
with our simple food plan.

70 TIME UNDER
TENSION TRAINING

You dont have to go superheavy to pack on mass.

78 SUPPS
FOR FITNESS

Maximise results
with the right
supplements.

84 75 YEARS,
75 TIPS

For 75 years, weve


helped put M&F
readers ahead
of the curve. Heres
the best advice
weve ever shared.

95 GRAPPLING
FOR SUCCESS
We profile UFC
fighting champ
Kyle Noke.

98 RESULTSFOCUSED

How to choose a
credible personal trainer.

104 STRAIGHT UP: DELTS


This routine will get your
delts growing again.

IN EVERY ISSUE

10
12
22
34
108

HOT LIST
EDGE
TRAIN
EAT
SUPPS

ON THE COVER
Dwayne Johnson
Photograph by Per Bernal

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TRA
AU S

Full circle

L IA N

GUEST EDITORS LETTER

Executive Editor Arnold Schwarzenegger

During the lowest point of my life,


this magazine was my rock.

Editor in Chief Shawn Perine


EVP/Group Publishing Director Chris Scardino
Managing Editor Brian Good
Group Training Director Sean Hyson

BY DWAYNE JOHNSON, GUEST EDITOR


IVE OFTEN TOLD THE STORY of how I was evicted
from my home when I was 14. How my family was paying
rent week to week and couldnt keep up with the bills.
How we cried, how we were out on the street, how I fell
in with a bad crowd a theft ring and how I wound up
in jail because of it. But my parents and I eventually
found our feet. I found college football, WWE and finally,
show business. The rest is history.
What many people dont know is that through all those
really crappy times, Muscle & Fitness was one of the few
things I could turn to for inspiration. It didnt just teach
me how to lift and eat to build a better body. In many
ways, it taught me about manhood itself. It taught me
about hard work and where it can get you. The men
who appeared so frequently on the cover Arnold
Schwarzenegger, Franco Columbu, Sylvester Stallone
were men of action. They built their bodies, and their
lives, on the bedrock of hard work. Conversely, it
seemed to me that other magazines chose to extol
celebrity and style as mans crowning achievements.
Im not putting the other magazines down. Wherever
you find inspiration, use it. But to me, Muscle & Fitness
was the one magazine for which charisma alone couldnt
buy you a cover. You had to be built
ilt and to
do that, you had to be willing to bu
ust your
ass for years on end. In those pag
ges
en
and through the example of the me
the magazine featured I started tto
see a way through my troubles.
I wasnt in control of any of the
circumstances that surrounded
me, but I was in control of my
body. M&F taught me how to
take control and in many ways
planted the seeds for a lot of my future
successes. To come full circle and
d be
a part of this magazine and help pa
ay
that positive message forward is
an absolute honour. Thank you to
editor-in-chief Shawn Perine and
the whole M&F family for having
me on the cover for a seventh time
e.
Lets keep paying it forward.

Group Creative Director Andy Turnbull


Senior Editor Joe Wuebben

PUBLISHER
Ian Brooks

EDITORIAL
Editor Gary Phillips; gary@paragonmedia.com.au
Chief Sub Editor Alison Turner

ART
Art Director Lee McLachlan

SUBSCRIPTIONS
Subscriptions Manager Julie Hughes
(02) 9439 1955; subs@paragonmedia.com.au

ADVERTISING
Advertising Representative Sonja Halstead
sonja@paragonmedia.com.au; 0411 515 871

ADVISORY BOARD
Rich Froning The reigning and four-time CrossFit Games champ
Greg Glassman Co-founder of CrossFit, the worlds fastest growing tness movement
Jim Manion Chairman of the IFBB pro league and president of the US National Physique Committee
Nick Mitchell One of Britains leading personal trainers and owner of uptness.com
Mike OHearn Former TV Gladiator who has titles in bodybuilding, powerlifting and judo
David Sandler One of the worlds leading strength and conditioning coaches
Tim Ziegenfuss Sports nutrition and exercise scientist who is chief executiove of the Center
for Apllied Health Sciences

PARAGON MEDIA PTY LIMITED


ABN 49 097 087 860
Level 2, 174 Willoughby Road, Crows Nest, NSW 2065
PO Box 81, St Leonards, NSW 1590
Tel: (02) 9439 1955 Fax: (02) 9439 1977
www.muscle-fitness.com.au
M
Muscle
& Fitness is published 12 times a year. Printed by Offset Alpine. Australian distribution by
Netw
work Services. Tel: 1300 131 169. New Zealand distribution by Gordon & Gotch Tel: 02 9625 3000.
C
Copyright 2015 Paragon Media Pty Limited and Weider Publications, LLC. Muscle & Fitness is
published under licence from Weider Publications, LLC. All rights reserved. Reprinted with permission.
No part of this publication may be reproduced, translated or converted into machine-readable form
or language without the written consent of the publisher. Muscle & Fitness is a trademark of Weider
Publications, LLC and is used under licence from Weider Publications, LLC and may not be used or
rep
produced without permission from Weider Publications, LLC. Articles express the opinions of the
authors and are not necessarily those of the Publisher, Editor or Paragon Media Pty Limited.

WEIDER PUBLICATIONS, LLC


A SUBSIDIARY OF AMERICAN MEDIA, INC.

Chairman, President & Chief Executive Officer David Pecker


Executive Vice President/Chief Marketing Officer Kevin Hyson
Executive Vice President, Consumer Marketing David W. Leckey
Executive Vice President/Chief Financial Officer, Treasurer Chris Polimeni
E
President/CEO, Distribution Services Inc John D. Swider
Executive Vice President/Chief Digital Officer Joseph M. Bilman
Executive Vice President, Digital Media Operations/CIO David Thompson
General Manager, AMI International & Syndication Laurence A. Bornstein
Director, International Licensing Branding Marianna Gapanovich
Director, Rights & Permissions Fiona Maynard
Syndication Manager Maribel Dato
Production Assistant Paul Miller

Sincerely,

Founding Chairman Joe Weider (1919-2013)


Founding IFBB Chairman Ben Weider (1923-2008)

Environment
ISO 14001
PEFC/xx-xx-xx

MUSCLE & FITNESS

JANUARY 2016

Certification applies to
Offset Alpine Printing

PER BERNAL

Dwayne Johnson

Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmental management. The
paper comes from sources certified under the Programme for
Endorsement of Forest Certification scheme (PEFC). Please
recycle this magazine or give it to a mate.

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PLAY

RAINBOW
SIX
SIEGE
The Rainbow Six series elevates

the process of breaching a


terrorist stronghold to a high art.
Forget running in like Rambo;
youll have to perfectly plan every
aspect of your mission to survive.
Xbox, PS4, PC, Dec. 1

WHAT YOU NEED TO KN

MONTH

TRAIN

MINUTES
OR MORE

A recent study in the journal


Circulation showed that 30
m inutes a day of exercise may not
be enough to keep your heart
h
healthy;
you may need to triple
orr quadruple that amount of time
to substantially reduce your
risk of heart failure.

WATCH

STAR WARS EPISODE VII

10

MUSCLE & FITNESS

JANUARY 2016

NERIUM: EHT
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give you a hyper shot of focus.
Take that, afternoon drag.
See nerium.com for more
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If you get within two blocks of any movie theatre on Dec. 17, you
may hear a high-pitched squeal thatll send shivers down your
spine. This is the worlds largest collective nerd-gasm as The Force
Awakens arrives with real sets, real props and characters you
actually care about. Can it pull the greatest Jedi mind trick of all
and wipe the prequel trilogy from our memories? Lets hope so!

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NEWS

IEWS / SPORT

Its the will


to survive.
A terminal cancer diagnosis couldnt keep
MATT KLUTKA out of the gym. Every day
hes training his arse off and with every
rep, defying the odds.
BY MATT TUTHILL
PHOTOGRAPHS BY CHRISTOPHER NOLAN

IF YOU HAD ONLY A FEW


weeks to live, how would you spend
your time? Most guys answer it the
same way: go out with a bang.
Forget training and eating clean.
Matt Klutka isnt most guys. Hes
facing that very question now, and not
as a hypothetical. In August of this
year, doctors gave Klutka just a few
weeks to live. Since December 2013,
Klutka has been battling a rare form of
cancer that began in a vein near his
heart and spread to his liver and
lungs. Multiple surgeries have
weakened him. Chemotherapy has
12

MUSCLE & FITNESS

made him sick. And despite some


success in his treatments, cancer has
come back each time. Nevertheless,
nearly every day, the 36-year-old is
training, either in his basement gym or
the local place near home. If old habits
die hard, Klutka gives new meaning to
the adage. Even as chemo sent him
running to the toilet to puke, you
couldnt keep him from the weights.
Its the will to survive, Klutka says
when asked why hes still training.
To be here for my son. Eating clean
and working out the only thing it
can do is prolong my life.

JANUARY 2016

The trouble started about two years


ago. Though Klutka ran half marathons
regularly, he noticed that his work
capacity had suddenly diminished. His
runs started to feel harder, and short
distances began to tax him. When his
legs began to swell, he thought it
might be a complication from old back
injuries he suffered while playing high
school football. The issue came to a
head one day when he could push his

INSPIRATION
thumb nearly an inch into his shin.
Thats how bad the swelling was,
Klutka says. A co-worker told me,
That usually means only one of two
things heart failure or kidney failure.
Klutka was rushed to the hospital
where doctors found heavy blood
clotting and a large mass that had
taken root in his inferior vena cava,
the largest vein in the body that brings
blood back to the heart from the
lower extremities. Doctors initially
believed it was a clot, but a second
opinion found that it was cancerous.
Klutka immediately underwent
aggressive chemotherapy in the
hopes of shrinking the mass enough
to remove it surgical procedure that
carried a survival rate of only 30-50
per cent. After a week of constant
headaches and vomiting from chemo,
he made a decision: if he was going to
survive surgery, he needed to be in
the shape of his life. He took himself
off bed rest and went down to the
basement with one of his friends.
They devised circuits of 10-15 reps on
exercises with two minutes of jumping
rope between. On chest day hed
bench, then do dumbbell flyes, ring
push-ups and incline dumbbell presses.
Klutka would often get sick in the
middle of a routine, run to the toilet to
vomit, then return to finish his set. But
rather than lose weight, he built up
from 86kg to 93kg in three months.
The surgery in March 2014 was
successful. Besides removing the
mass, doctors also took his right
kidney (which had died due to lack of
blood), part of his intestine and
scraped his aorta and pancreas. But
complications ensued. His body began
leaking lymphatic fluid. Doctors put in a
port in the side of his abdomen to drain
fluid and kept it there for two months.
His long slog continued: a surgery
for his back issues followed, and he
caught an infection that paralysed
him for two months. More surgeries
were required to fix the damage.
By the time he was back on his feet

EDGE

NEVER STOP FIGHTING Klutka trained through chemotherapy, vomiting between sets.

and training again in August of 2014,


a scan revealed spots on his liver
and lungs. It meant more chemo
and another surgery in November.
By January of 2015, the spots were
back yet again. This time, Klutka
was offered an trial of a new drug.
They call it immunotherapy, he
says. It teaches your immune system
to fight the cancer cells. It had worked
for others. It didnt for me.
Moreover, the drugs destroyed his
thyroid, the clots came back and new
cancer formed in a vein close to his
heart. When doctors discovered the
new mass this past August, they told
Klutka he had just a few weeks to live.
Its very overwhelming, Klutka
says. The first thing I thought about
was my family my parents, my son,
my girlfriend how much Im going to
miss them. You think, How could this
be happening? Ive worked so hard
this whole time, how could it be
getting worse? Then you come back
down to earth. You just get back into
your regular routine and have a will
to live. Im still eating clean. I keep
going with my workouts even on
days I dont want to. I push myself to

IVE BEEN BLESSED WITH A LOT OF


AMAZING THINGS IN LIFE THERES
NO REASON TO FEEL BAD FOR ME.

get up and do it. I feel good right now.


I have pain in my chest its hard to
breathe when I do cardio because I
have tumors and clots in my lungs.
But how much do the doctors really
know? They cant cure it, so how can
they tell me I have only weeks to live?
Amazingly, Klutka insists that the
whole situation is a blessing.
For me, its put a lot of things in
perspective, he says. The things
I used to worry about, I know theyre
meaningless. I wanted to make all this
money and buy all these things. And
now I realise all the most important
things are right in front of me: my son,
my mum, my dad, my girlfriend, my
friends. Time is the most precious
currency we have. You never know
when yours is up. You have to take
advantage of every moment because
that can be taken away in an instant.
Klutka is continuing to defy the odds
and has been able to maintain a level
of strength in the gym thats
uncommon to most men, never mind
cancer patients just four months ago
he hit 21 reps of a 102kg bench, and
benched 142kg for three reps.
Training takes me to a place
where Im at peace. I can gather my
thoughts, Klutka says. I reflect on
things while Im working out. It helps
me work through everything. Its a
stress reliever. And it helps me feel like
Im still working toward surviving. Ive
never given up on anything, and Im
not going to start now.

JANUARY 2016

MUSCLE & FITNESS

13

EDGE

ASK M&F

CLAP IT UP

Clap push-ups
build explosive
power needed
for all athletes
whereas standard
push-ups build
strength

Burning questions
We answer the fitness queries that are keeping you up at night

Im on the road a lot


for work, leaving me
with limited access to
equipment. Whats a
simple circuit I could
do anywhere?
JAKE L
14

MUSCLE & FITNESS

JANUARY 2016

A:

YOU DONT NEED

a row of machines or
a rack of weights to get
in a good workout. Your body weight
can provide all the resistance you
need to build strength and sculpt
muscle. Try this quick workout from
Eric Von Frohlich, owner of EVF
Performance and co-owner of Row
House in New York City. Its designed
to target all your major muscle
groups while also boosting your
heart rate in just 15 minutes.

ASK M&F

Q:

Are there any


benefits to
weight training on
an empty stomach?
MATT C

A:

It may sound like the


equivalent of sending you into
a NASCAR race with an empty
tank, but training fasted is both
safe for your muscles and
advantageous for fat loss. In fact,
a 2009 study in the European
Journal of Applied Physiology even
reported that training on an empty
stomach boosted the bodys
response to a post-workout shake,
potentially signalling more muscle
growth. The only danger to training
fasted is if the fasting period
extends beyond 22 hours an
extreme case that risks muscle
ut i you t the gym befo
eakfast, youll be fine. And
nt worry about having enough
energy for the session. As long as
you ate a carb-rich dinner the
t before, youll have the
serves to train
.

THE 15-MI

DO-IT-A
WORKO

Q:

I have a
nagging
lower-body injury
thats screwing
up my cardio.
What can I do?
JACK M

A:

You can almost always find


something that will allow
you to maintain your fitness level,
says personal trainer Michael
Conlon. If you have access to a
pool, swimming or deep-water
jogging offers cardio thats friendly
on joints. Low-impact options like
an elliptical or stationary bike are
also solid. If running is your
preference but you cant handle
the impact right now, check out
the anti-gravity treadmill thats
co ng increasingly popular at
ysical therapy centres. Th
ce impact by 20-80 percent.

WHER

Perform as a circuit
repeat until 15
minutes are up. Rec d your total rounds.

CLAP PUSH-U

REPS: 5
Perform a push- p explosivel
so you can clap
et

SQUAT

REPS: 10
Stand with feet s ulder width
and squat as dee y as you can.

SIT-UP

REPS: 15
Move through the ull ra
of motion.
DUSTIN SNIPES

EDGE

UARY 2016

CLE & FIT

EDGE

ASK THE DOCTOR

ABOUT THE DOCTOR

John Gallucci Jr is a physical therapist


and athletic trainer, and is an expert in
injury prevention, rehabilitation, sports
medicine and athletic conditioning.

KNOW THE
PROBLEM

Neck pain is most


often caused by
poor posture, stress
or overly rigorous
exercise.

Pain in
the neck

Neck pain doesnt have to ruin your day. Just


a few exercises can have you feeling better.
BY JOHN GALLUCCI
NECK PAIN CAN BE CAUSED

MUSCLE & FITNESS

PROTECT
YOUR NECK
Do three rounds of the following three
exercises. In each round, do three
reps in each direction described.
Hold an isometric contraction in
each position for five seconds.

CERVICAL ROTATION
Turn your head slowly
side to side.

by injury to any of the structures


in the neck: the muscles, nerves,
vertebrae and the discs in between
the vertebrae. Many people describe
it as having a stiff neck. If neck
pain involves nerves, you may feel
numbness, tingling, or weakness
in your arm, hand or elsewhere.
16

THE FIX

Muscle strains or tension often lead


to neck pain. A strain can be caused
by anything from slouching at your
computer to heavy deadlifts or
shrugs. Typically, it can be remedied
with exercise (see box at right),
cold packs or by fixing your desk
ergonomics so that you sit upright
and always look straight ahead.

JANUARY 2016

CERVICAL FLEXION

In a slow motion, bend


your head forward and
return it to rest.

RETRACTION/
PROTRACTION

Move your shoulders


all the way forward and back.
DAVID YELLEN

DISTRIBUTED BY

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WWW.FLUSHFITNESS.COM.AU

EDGE

HER FIT

Strong is the
new sexy
Personal trainer, nutrition and health coach and IsoWhey Sports athlete
ALEXA TOWERSEY finds some time between workouts to talk to us.
SHE STARTED WEIGHT
TRAINING on a mission for
muscles after being teased as a kid
for being too skinny her nickname
was Alexa Anorexia! So training,
and the weights room, became her
sanctuary. Now its her profession.
Whats it like to be a PT?
If I had to describe being a trainer
in one word, it would be empowering.
For me as a trainer, there is nothing
more rewarding than seeing a woman
gain strength and self-confidence in
the weights room, and then watching
how this changes their attitude
towards the rest of their life.

In Hong Kong where I was the senior


strength and conditioning coach at an
MMA gym, I was renowned for being
hardcore (voted in the top 5 toughest
trainers in Asia) and I trained
predominantly males who just wanted
to get their asses kicked. However,
in Australia, I train primarily females.
Being a bit of a tomboy, its not a
space I saw myself in, but if Im
honest, I love it. Im a firm believer
that women should support and uplift
each other, and Im so incredibly
blessed that Im in a position to do
that both physically and mentally.
Why do you think having
a trainer makes such a
difference?
In terms of training the individual,
its all about training for an
objective. Whether youre training
to put on lean muscle, lose body fat,
run a marathon or address an injury,
if you dont have an objective its
impossible to put together a plan
of attack. And if you dont know
what you want to achieve then
how do you measure your success?
Working with a trainer offers you
additional support to enable you to
reach your goals. Theyll work with you
to develop a plan thatll work for
you and also be there throughout the
journey to encourage and push you.
What does a nutrition
and health coach do?
The importance of lifestyle choices is
under-estimated. Stress management,
exposure to toxins, sleep and
recovery are all vital components

18

MUSCLE & FITNESS

JANUARY 2016

of a bigger picture. In my role as a


nutrition and lifestyle coach, I help
my clients identify and become aware
of any limiting factors, outside of
their training, that could be preventing
them from reaching their goals.
I find a lifestyle diary a really useful
tool. Recording what you eat, when
you eat it, when you go to bed, if
you wake up at night, how often you
train, when you recover and even
when you go to the bathroom,
provides some really useful
information. It also allows us to
build a plan of attack to address
the limiting factors. I usually give
my clients one piece of homework or
one thing to change each week. This
makes the change less overwhelming,
making it easier for a new lifestyle to
be created and sustained.
How often do you work out?
What do you generally do?
My training has completely changed
from when I was younger. I used to
do predominantly high-volume and
high-intensity training, and my body
responded really well. These days,
I stay leaner by focusing more on
stress management. Training every
day is a necessity for me, not so
much physically, but because
psychologically it makes me feel good.
I embrace the philosophy that
recovery is just as important as
training, so I try and balance my
yang workouts (weights,
plyometrics, HIIT) with my yin
practices (yoga, foam rolling,
infrared sauna, Pilates, Epson
salts baths, power walking).

FOLLOW ALEXA on Instagram:


@actionalexa and find her on the
web at alexatowersey.com

Favourite and least favourite


exercise?
Im all about creating curves
and building a booty, and I still
to this day, love the feeling of
empowerment I get from lifting
weights. Every day is legs day for
me, and theres always a hip thrust
and hamstring curl variation
in there somewhere!
Outside of the weights room, Im
also a fan of hot yoga and boxing.
Hot yoga is a fantastic complement
to weight training, especially for
women. The hot room encourages
an increased range of motion which
translates into better range in your
weight training, the heat enhances

detoxification processes and the


twisting movements improve
digestion and lymphatic drainage.
My least favourite exercises are
usually the ones Im not good at.
We all have a tendency to go into
the gym and train our strengths and
avoid our weaknesses, when it really
should be the opposite way around.
There is only one exercise I hate and
thats swimming my Dad told me
once that Jaws ruined my life!
Anything exciting coming
up for you?
Im currently working on building my
brand Creating Curves, and I have
just launched my weights-based

program to the media in Hong Kong.


Thats exciting as I havent been back
to my old stomping ground since
I left two years ago.
I love teaching and educating
women, so my aim is to roll out my
program and practical techniquebased workshops throughout
Australia and then internationally
next year. I think with all the strong
female role models coming to the
forefront of the fitness industry,
its an exciting place to be
finally fit is in and strong is most
definitely sexy.
My first full retreat looks like it will
be held in Sri Lanka next July as
well, so watch this space!

JANUARY 2016

MUSCLE & FITNESS

19

EDGE

EXTREME FITNESS

Tri-force

Professional triathlete PEDRO GOMES


knows that sometimes less is more.
BY MARK BARROSO
FOR PRO TRIATHLETE Pedro
Gomes, more training doesnt mean
better results. The two-time Ironman
champion finds that harder training
sessions followed by adequate
recovery yields more speed.
Keeping a balance between weeks
of 30 hours of hard training and
weeks with 15 hours of easier
sessions will make you faster, says
Gomes. In the off-season, its 15
hours biking, seven hours swimming,
and the rest running.
Aside from sport-specific training,
Gomes, 32, does squats, planks
and floor exercises for core
strength and to prevent injury.
The most intense training sessions

mimic the storied Ironman World


Championship race in Kona, Hawaii.
An island is nothing more than an
eight-hour training day, says Gomes.
In training, Ill do an hour swim at race
pace, five to seven hours biking with
30-minute race pace blocks, then I run.

To help recover from a race,


which can take a few days, Gomes
says nutrition is key, and he uses
Compressport full-leg sleeves to
help improve blood flow to his
overworked muscles.
In 2016, Gomes looks to improve his
performance at Kona where over
2000 of the top 50 triathletes in
the world get a slot. Professional
triathletes want to win at Kona, and
thats my goal. Its our Olympic Games.

GOMES TOP
3 IRONMAN
TIPS

Thinking about doing


an Ironman? Gomes
says to start here.
BUDDY UP

Find someone who


has done a triathlon and
follow them every step
from registration to
finish. A lot of things can
help you finish faster.

JOIN A GROUP

Find a group of
triathletes in your town
and train with them. Add
a good cause to your
challenge and train with
Can Too (cantoo.org.au).
FINISHERPIX

FUEL RIGHT

For long triathlons,


find a nutrition plan that
works for you. Race-day
nutrition takes you a
long way.

20

MUSCLE & FITNESS

JANUARY 2016

GYM BAG

EDGE

What you want


The latest and greatest stuff to keep you looking and feeling awesome.

GARMIN
INDEX
SMART SCALE

In addition to weight,
this scale measures
body mass index,
body fat percentage,
water percentage,
muscle mass and
bone mass. Designed
for multiple users,
this scale has an
easy-to-use interface
and automatically
uploads measurements
over wifi to Garmin
Connect.
garmin.com.au

HENTY TUBE
BACKPACK

The ultimate sports


bag for the active
man. The main
compartment has
sealed seams to act
like a dry bag and the
second compartment
allows you to
transport your clean
clothes separate from
wet or dirty gear or
shoes. Theres also
a weather-proof
pocket and a handy
hydration bladder.
henty.cc

POWERTUBE
PRO
FLEXIBAND

This is specially
designed to improve
upper and lower
body flexibility while
ensuring controlled
and safe movement.
Perfect for safely
reaching flexibility
goals. FlexiBands are
available according to
height in small (pink),
medium (orange)
and large (green).
powertubepro.
com.au

RENU 28

If your skincare entails


letting the shampoo
suds run over your
face, youll be glad to
know that applying
RENU 28 after your
shower is just as
easy, and what you
get in return vibrant,
younger-looking skin
makes it worth the
effort. Clinically proven
to reduce wrinkles,
improve skin texture,
and increase elasticity
and moisture.
aseaglobal.com
JANUARY 2016

POWERTUBE
PRO TRACK
BALL

A handy and compact


item that massages
every part of the
body, ideal for
relieving muscle
tension and neck
and back pain after
a long and tiring flight.
Also comes with an
exercise book that
includes over 40
exercises. Designed
to improve flexibility.
powertubepro.
com.au

MUSCLE & FITNESS

21

BUILD MUSCLE,
BURN FAT,
PERFORM BETTER

appeal
After a top four
finish at the 2015 Mr
Olympia Mens Physique
Showdown, IFBB
physique pro RYAN
TERRY is training to get
bigger and leaner than
ever. Find out how the
2010 Mister International
is getting jacked fast.
BY MARK BARROSO

22

MUSCLE & FITNESS

JANUARY 2016

PHYSIQUE

IFBB PHYSIQUE PRO Ryan Terry


is in the business of fitness, and his
stock is soaring fast. In 2016, the
aesthetic Briton and owner of RT
Pro Wear hopes to get invited to the
Arnold Classic Mens Physique, defend
his Pittsburgh Pro title and compete
at the New York Pro. For Terry,
intense training is a habit.
Ive had a passion for training since
I was 14, Terry says. When I was
younger, I did gymnastics, swimming
and soccer. I had a good response
when I did more weight training.
In the past five years, Terry has
put on about 11-12kg, and his
off-season training is still geared
toward size.
I do two weeks of heavy weight, low
reps with long rest periods; then two
weeks of slightly more reps, less rest,
plus dropsets/supersets; one week of
15 to 18 reps with no rest; then I start
back at Week 1, Terry says. Youre
trying to shock the body every week.
To stay lean the former plumber by
trade does steady-state fasted cardio
in the morning six times a week.
Staying lean year-round is a
necessity, Terry says. You get about
a weeks notice for photo shoots, and
thats my main source of income. Im
never more than about nine to 10
pounds (4-5kg) off my stage weight.

TWO-TIME
CHAMP

Terrys accolades
include the 2013
European Arnold
Classic Championship
and a British National
Championship.

TERRYS ARMS AND ABS

WORKOUT

EXERCISE

SETS

REPS

Triceps dip*

Single-arm triceps
cable pushdown

3 10-12**

Skull crusher

10-12

EZ-bar curl

8-10

Single-arm DB curl

8-10**

DB hammer curl

8-10

Sit-up

50

Oblique twist

20**

Plank

Failure

Weighted crunch

12-15

* Start with body weight and pyramid up.


one dropset on the last set to failure.
** Each side.
CHRISTOPHER BAILEY

TRAIN

TERRYS TOP 3 ABS TRAINING TIPS


Follow these pro tips to carve a ripped core like the
one that Terry is famous for.

RAISE YOUR LEGS

I start my abs workouts


with the hanging leg
raise, which helps
achieve the V. Its my
favourite abs exercise.

DONT GO HEAVY

Dont use heavy


weight with oblique
moves; youll thicken
the waist. Use high
reps and light weight.

JANUARY 2016

SHAKE THINGS UP
Vary your workouts so
you hit upper, lower,
obliques, transverse
abdominis and the
entire core.

MUSCLE & FITNESS

23

TRAIN

BODY WEIGHT

Hang
time

Try this non-stop circuit


designed to tighten up
your whole body.
WHAT IT IS

A four-station bodyweight circuit


designed by celebrity trainer Andy
McDermott. You start with two
stabilised exercises performed
under control: hanging leg raises
and walking lunges, then nish with
a pair of explosive moves: clapping
push-ups and squat jumps. Try to
set a manageable pace.

WHY IT WORKS
The stabilised exercises serve as
active recovery from the explosive
work. Since youre using a different
leg-raise variation on each set,
youll hit your abs and obliques
from a variety of angles. This is
total-body HIIT that will have the
sweat pouring off you and leave
your entire core sore the next day.

THE HANG TIME

WORKOUT
DIRECTIONS: set a timer for 10 minutes

and do the following circuit non-stop.

E X E RC I S E

REPS

Hanging leg raise*


Walking lunge

10
10 each leg

Clapping push-up

5-10**

Squat jump

30 sec

*Do straight raises the first set, followed


by oblique raises (shown) for each side.
**Start with 10. Work down as you fatigue.
ANDY MCDERMOTT is a tness coach in
Hollywood. For free training advice, follow
him on Facebook: AndyMcDermottFitness,
Instagram: @andymcdermotttness and
Twitter: @andymcd23
24

MUSCLE & FITNESS

JANUARY 2016

QUICK TIP

The goal isnt


speed, its control,
McDermott says. If
you swing your legs,
you remove core
activation from
the equation.

IAN SPANIER

RATE MY WORKOUT

TRAIN

QUICK
TIP

More rear-delt and


upper-back work will
help to balance out
the muscles in
your shoulders.

Press protection
John C. sent us his delt workout and said he suffers
from shoulder pain. Heres how we helped him work around it.
BY SEAN HYSON

OUR ADVICE

JOHNS

OLD WORKOUT
EXERCISE

SETS

REPS

Dumbbell
overhead press

10

Front raise

12

Lateral raise

12

Rear-lateral raise

12

M&F RATING: C
DUSTIN SNIPES

An aching shoulder often means


impingement. This is usually
aggravated with overhead pressing,
but pressing on an angle can take
tension off the joints. Wedge a bar
into a corner and press one end
of it on a 45-degree angle (like
youre throwing a lever) this is
called a landmine press. You should
also prioritise pulling in your back
workouts and do more rear-delt work,
as that will help correct the muscle
imbalance that set up the injury.

JOHNS

NEW WORKOUT
EXERCISE

SETS

REPS

Landmine
press

12-15

Rear-delt
raise

20

Lateral raise

15

Front raise

15

JANUARY 2016

MUSCLE & FITNESS

25

TRAIN

INSTANT MUSCLE
HOW TO DO IT

HINGED
LATERAL
RAISE

HOLD A
DUMBBELL
in each hand with
arms hanging at
your sides. Keeping
your lower back
in its natural arch,
bend your hips back
until your shoulders
are just in front of
them. This puts you
in position for your
side delts to work
optimally as you
raise your arms.

DID YOU
KNOW?

QUICK TIP

Pain-free
shoulders

Performing the lateral raise with a slight bend


in your hips hits the delts without wearing
down the shoulder joints. BY SEAN HYSON

26

MUSCLE & FITNESS

JANUARY 2016

Many lifters make


a pouring motion
while raising the
weights, turning
their pinkies up, to
activate the side
delt better. But this
can cause shoulder
impingement over
time. By bending
the torso forward
a bit, you get more
direct tension on
the delt without
having to twist
the wrist, thereby
sparing the
shoulder joints
and building
muscle safely.
EDGAR ARTIGA

G RO O MIN G BY CHR IS T IE CA I O L A ; SH O T O N LO CAT I O N AT M AT R I X FI T NE S S, A S T O R I A , N Y

You can also perform


lateral raises with a
cable to get more
resistance at the
bottom end of the
range of motion.

RAISE THE
WEIGHTS
straight out to your
sides but no higher
than 90 degrees
with your palms
facing down. Keep
a slight bend in your
elbows. Lower
the weights under
control. Dont swing
your reps up.

GET MORE

training tips
and diet advice by following
Sean on Twitter: @seanhyson

ABS AND CORE

Lay back,
six-pack
There may be no better exercise
for making your abs pop than the
decline sit-up, which trains all your
deep core muscles and the sixpack muscle so it really pops.
BY SEAN HYSON

TRAIN

HOW TO DO IT

DECLINE
WEIGHTED SIT-UP
ANGLE
A BENCH
downwards. Hook
your feet under
the pad and
hold a weight
plate on your
chest.

EXHALE
AND CURL
your body up off
the bench until
your elbows
touch your thighs.
Slowly return to
the start.

DID YOU KNOW? The decline sit-up works not only the
abs but also the hips, making you a better runner and
stronger squatter. The extra weight forces maximum
recruitment of the rectus abdominis, promoting growth of
the six-pack muscle so it can show even under your shirt.

QUICK
TIP

Start with a
shallow angle to
get used to the
exercise and
make it steeper
over time.

G RO O MIN G BY C HR IS T IE CA I O L A ; SH O T O N L O CAT I O N AT M AT R I X F I T NE S S, A S T O R I A , N Y

EDGAR ARTIGA

JANUARY 2016

MUSCLE & FITNESS

27

TRAIN

EXPERT ADVICE

CHECK
YOUR EGO

Ive learned that


to be a good
trainer you dont
have to kill people
in the gym.

Power to
the lifter
Personal trainer SHANE ADJIBADEs body
talks to him. If youre listening, so does yours.
AS TOLD TO ZACK ZEIGLER
PHOTOGRAPHS BY
ERICA SCHULTZ

28

MUSCLE & FITNESS

I WOULD NEVER discourage


anyone from doing any form of
physical activity. But to get results
that stick, it doesnt get any better
than compound exercises.

JANUARY 2016

Before you decide to work


with a personal trainer, ask him
or her to explain his or her fitness
philosophy to see if its in alignment
with your own.
At one time I wanted to be
known as the toughest trainer around.
But to be a good trainer, you dont
have to kill people in the gym.
Strength training
empowers you. An 83-yearold woman said that to me, and
she was on point.
I started working out strictly
for the ladies. But as years went
by it became about health. Later,
after I began training elderly clients,

XXXXXX

TRAIN

it became about affecting other


people and promoting positive
change. Now its about trying to
feel as young as possible.
Dont be afraid to use the
body; its under our command and
will obey what we direct it to do.
One guy works out, and the
other one doesnt, but both of them
have the same shoulder injury. The
guy who doesnt work out his body
is telling him to be more active. The
one who does its telling him to
relax because hes doing too much.
Can you name an exercise that
stimulates metabolism, growth
hormone and testosterone? Yoga
doesnt do all those things. Running
doesnt do everything. Strength
training is the only one.
Achieving your fitness goals
will take however long its going to
take. I can work with whatever you
bring me. You want to train once a
week? Ill make you a program thatll
produce results in two to three
years. Twice a week? It might take
a year. Five times per week? Three
to six months.
Do you want to have fun, or
do you want to work out?
I dont deprive myself of what
my body wants. Fighting that urge
only makes things worse. So I have
my moments with ice cream. I feed
that desire and quench that thirst
just not all the time.
Some trainers will give you
a workout filled with exercises they
would never do. I practise what
I preach. Id never tell you to do an
exercise that Im incapable of doing.
My goal as a trainer is to train
your body to be your most trusted
personal trainer.

Squatting barefoot works


the muscles in my feet, which helps
with balance. I have trained barefoot
for the past 2 years. For me, its
the best way to train.
Powerlifting taught me to
be more connected to my body.
JANUARY 2016

MUSCLE & FITNESS

29

TRAIN

RATE MY WORKOUT

QUICK TIP
If your knees
hurt, work your
hamstrings
more. Muscle
imbalances can
cause knee pain.

Work around it
Carl sent us his leg workout and said his knees hurt. Heres
how we helped him out. BY SEAN HYSON
OUR ADVICE

CARLS

OLD WORKOUT
EXERCISE

SETS

REPS

Squat

10

Lunge

Leg extension

12

Leg curl

15

M&F RATING: C30

MUSCLE & FITNESS

Switch to box squats. They force


you to sit back more (onto the
box), developing good squatting
mechanics and putting the stress of
the movement on your hips where
it should be rather than on your
knees. Instead of lunges, do reverse
lunges, where you step backwards
to lower yourself. This helps keep
your front shin vertical when
lunging, preventing knee strain.

JANUARY 2016

PAINLESS LEG TRAINING

NEW WORKOUT
EXERCISE

SETS

REPS

Box squat

10

Reverse lunge

12

Romanian deadlift

15

Leg curl

15

ART BREWER

BODYBUILDING

GET MORE advice from


Hany at hanyrambod.com

TRAIN

DID YOU
KNOW?

Fill your
frame

Rambod (left) trained


both Jay Cutler and
Phil Heath, meaning
his clients have a
combined seven
Mr Olympia wins.

Pro tips from Mr Olympias trainer on how to get the body you want.
BY HANY RAMBOD
A BODYBUILDERS PHYSIQUE
has traditionally been described as
an X, complete with wide shoulders,
a small waist and big legs. The term
V-taper has evolved to describe

mens physique, a look focused on


upper-body training. With the launch
of the classic physique division in
2016, a new frame has been
introduced to the mix. Ill call body-

building Bold X, classic physique X


and mens physique V. Follow these
pro tips to maximise your frame
(shoulders, back, waist and legs)
or build up into a bigger one.

TRAINING GUIDELINES BY DIVISION


V
(MENS PHYSIQUE)

X
(CLASSIC PHYSIQUE)

BOLD X
(BODYBUILDING)

Rep range is 1015. Achieve


a combination of shape,
roundness and separation.

Rep range is 810.


Achieve a combination of size
and definition.

Rep range is 68. Go


super-heavy for size.

for both width and


thickness for each group.

Rep range is 1015. Focus


on upper back (straight-arm
pulldown, pull-up, pulldown).

Rep range is 810. Focus on


upper- and lower-lat fullness
(reverse-grip row, straightarm pulldown).

Rep range is 68. Focus on


thickness and width (deadlift,
dumbbell row, barbell row).

ARMS Exercises are


barbell curls, preacher
curls, pushdowns and
skull crushers.

Rep range is 1015. Shoulders


should be balanced with
your arms. Use high
reps/light weight.

Rep range is 810. Also


balanced, but more size for
both shoulders and arms.

Rep range is 68. For


proportionate shoulder-to-arm
size, youre looking at more
than 20 inches (50cm).

LEGS Train your calves.


In a close contest, that
could be the tiebreaker.

Rep range is 1015. I have guys


train legs once a week (squat,
lunge, standing calf raise).

Rep range is 810. Lunges and


squats, but not so heavy that
they compress the torso.

Rep range is 68. Go heavy on


all exercises (squat, leg press,
hack squat, calf raise).

ABS A well-developed
mid-section establishes
the rest of the physique.

Rep range is 50. The waist is


going to be the smallest of all
the divisions. Body weight only.

Rep range is 2024. Ideal


is 30- to 31-inch (76-78cm)
waist. Use moderate weight.

Rep range is 1015. Use


heavier weight to thicken
the abs from multiple angles.

BODY PARTS
SHOULDERS All groups
will perform presses and
variations of lateral raises.

BACK Backs are trained

PAVEL YTHJALL

JANUARY 2016

MUSCLE & FITNESS

31

TRAIN

KETTLEBELL CLASS

Double
your
money

THE DOUBLE KETTLEBELL


push press is a wonderful exercise.
Its part grind, part ballistic a
powerful and explosive leg drive to
get the bells moving out of the rack
and then your shoulders and triceps
take over to lock them out overhead.

IT COMES WITH COUNTLESS


BENEFITS, INCLUDING:

How the double kettlebell push press could


help you lift more overhead than ever.
BY ANDY BOLTON

Enabling you to handle heavier


weights overhead in other lifts, like the
double kettlebell military press. This
will help strengthen your shoulders and
triceps, and improve your strict press.
Improved coordination by forcing
you to synchronise your leg drive
with a powerful lockout from the
shoulders and triceps.
Improved athleticism, not only through
greater strength but also better
jumping ability, speed and power.

PERFECTING THE TECHNIQUE


START POSITION

is a multiple world champion


powerlifter and world record holder.
He was the rst man to deadlift
more than 1000lbs (453.5kg)
For more information visit

Jonathan Walker
demonstrates
the start position.

andyboltonstrength.org

32

MUSCLE & FITNESS

JANUARY 2016

PHOTOGRAPHS BY CHRISTOPHER BAILEY

ANDY BOLTON

Place the bells on the floor so that


they form an inverted V. The bells
should be about 2.5cm apart.
Stand a few centimetres behind the
bells with your feet wide enough
apart to ensure the bells dont hit
your knees as you swing them
between your legs. Make sure your
toes are only slightly flared out, or
better still, point them forwards if
your hip mobility allows.
Put your hands into the crease
of your hips and push your hips
backwards. Look straight ahead
and grip the bells.
Keeping a neutral spine, brace
your abs, tense your lats and grip
the bells hard. Your shoulders should
be packed and your hamstrings
should feel tight and loaded.
Sniff in through your nose and
hike the bells back between your
legs. Keep your arms straight.
Snap your hips forwards, being
sure to keep your abs braced, lats
tensed and shoulders packed.
Catch the bells in the rack position,
and then bring your stance in so
its about shoulder width.

TRAIN
THE PRESS
Once the bells are racked,
switch to a slightly narrower stance,
just inside shoulder width apart.
Load tension into your body by
pushing your feet through the floor,
flexing your quads, clenching your
butt, bracing your abs and crushgripping the bells.
Sniff in through your nose and
quickly drop into a quarter squat.
Do not try to sit back or youll drop
the weights forward. Instead, drop
into a quarter front squat keeping
your torso near vertical, with some
forward movement of your shins.
Drive up out of the quarter squat
and push the bells overhead.
When you have both bells locked
out, hold for a second. You should
still be tight from head-to-toe and
your shoulders should be packed.
Your arms should be straight and
in line with your ears, not forwards
towards your forehead.

TO BRING THE BELLS DOWN


EITHER - OPTION ONE
Pull them back down under total
tension, as you would in the double
kettlebell military press, which will
build monster strength.

OPTION TWO
Pull them down to head height
and then let them drop to the rack
position. As they drop into the rack
position, bend your knees and assume
the quarter position to catch the bells
and soften the impact. If you chose
this option, be sure to assume the
stationary start position before
beginning another rep. Do not try to
drop the weights on the way down,
catch them and immediately begin
another rep or your form will suffer.
I recommend using option one if
youre looking to build strength and
option two if youre looking for fat
loss and endurance.

HEELS UP OR DOWN?
People often get confused with the
double push press because they
dont know whether to keep their feet

Hold the nish


position for a
second and stay tight

flat on the floor or let their heels


come up slightly as the drive the
weights upwards. Truthfully, both
options are fine so you should go
with whichever works best for you.
Heels flat on the floor will make you
more stable, while heels up is a more
natural jumping/triple extension
motion that will potentially lead to
a more powerful drive, thus helping
you lift more weight.

PROGRAMME YOUR WORKOUT


This is similar to programming the
double military press: 3-5 sets of 3-5
reps works wonders. But, because of
the explosive nature of the double
push press, I actually prefer sets of
1-3 reps. I feel like this helps you keep
the movement quality high. Still, either
way is going to build serious strength.
As is always the case with
kettlebells, you need a fair amount
of volume with a given weight before

you can progress to the next pair.


Aim for 10 sets of 3-5 reps before
stepping up the weight.

ALTERNATIVE OPTION
Another method is to start off with
strict presses but finish of with the
double push press. Lets say you
can do three triples with a pair of
28kg bells on the strict military
press. Do those and then finish each
set with two reps of the double push
press. No need to put the bells
down because youll already have
them in the rack position after
finishing your strict presses.
This combination is a great way
to build strength. Try not to exceed
five reps per set. Youre best off
choosing a weight you can strict
press for 1-3 reps and then ending
the set with 2-4 reps of double push
press for five reps in total. Give it
a shot; you wont regret it.

JANUARY 2016

MUSCLE & FITNESS

33

THIS MONTH

The power
of citrus
Grapefruit and oth
her citrus
fruits can have a major
positive impact on
n your diet.
ORANGES, tangerines

34

MUSCLE & FITNESS

energised. Moreover,
theyre truly mans best
friend: a study published
in the Asia Pacific Journal
of Clinical Nutrition found
that eating lycopene-rich
foods, such as pink
grapefruit, may greatly
reduce a mans risk of
developing prostate
cancer. You gotta
love that.

JANUARY 2016

PETR GROSS/STOCKFOOD

and grapefruits: turns


out theyre much more
than an easy holiday
gift basket. Aside from
the obvious benefits
of vitamin C and fibre,
citrus has been linked
to a reduced risk of
stroke, an increase in
fat loss and inhibited
growth of cancerous
tumors. Grapefruit in
particular has been
shown to prevent
asthma, help you stay
regular and promote
healthier skin. It
contains potassium,
lycopene and choline
that can help lower
blood pressure and
triglyceride levels.
Grapefruits are also
91 percent water, and
contain a payload of
electrolytes that make
them an ideal pre- and
post-workout snack to
hydrate and stay

GET MORE RECIPES


S

CHEF ROBERT IRVINE


C

Chef Robert Irvines new book


k,
Fit Fuel, is available now at
tfuelbook.com

EAT

Roasted
pears
Caramelised natural sugars
and a satisfying crunch
will make you forget
youre eating a healthy
dessert.
ROASTED
PEARS WITH
MUESLI AND
CRANBERRIES
MAKES 6 SERVINGS

3
3

pears
tbsp stevia
tsp ground cinnamon
cup dried cranberries
cup low-fat muesli
cup apple juice
1 cups low-fat vanilla frozen
yoghurt, divided into 6 scoops

FOOD STYLING BY SUZANNE LENZER

1. Preheat oven to 175C.


2. Peel pears and cut in half
lengthwise. Scoop out core with
a spoon. Place in a glass casserole
dish, cut-side up.
3. Mix stevia and cinnamon.
Sprinkle on top of pears.
4. Combine dried cranberries and
museli in a mixing bowl. Set aside.
5. Pour apple juice into pan
with pears.
6. Place pan in oven and bake for
10 minutes. Remove pan and mound
the cranberry-museli mixture into the
holes created by the missing cores.
Return pan to oven and bake for an
additional 10 minutes.
7. Remove pan and allow to sit for
5 minutes. Plate pears and drizzle
with remaining juice. Serve with
frozen yoghurt.

DID YOU
KNOW?

Pears are one of


the most fibrous
fruits, with 6 grams
per medium pear.

NUTRITION PER SERVING

140

3g

25g

1g

CALORIES

PROTEIN

CARBS

FAT

SAM KAPLAN

JANUARY 2016

MUSCLE & FITNESS

35

EAT

FUEL

Talking
turkey
The bird is the word. Turkey
is a super-lean source of
important proteins for muscle
growth. So get gobbling.
ROAST TURKEY
YIELDS 12 SERVINGS

1.6kg turkey, completely thawed


4 tbsp melted butter
1 tsp salt
Herb Stuffing
5 tsp butter
2 onions, diced
6 celery stalks, diced
4 cups white bread, cubed
1 tsp each celery salt, sage, rosemary, thyme
salt & pepper
1 cups chicken stock
1. Stuffing: Heat butter in large pan. Saute
onion and celery until soft. Transfer to
large bowl and add remaining ingredients.
2. Heat oven to 165C. Rinse your
turkey inside and out and dry thoroughly
with paper towels.
3. Loosley fill small neck cavity with stuffing.
Fold neck skin under body and fasten with
a metal skewer. Loosely fill body cavity
with stuffing. Transfer remaining stuffing to
buttered dish and drizzle with 1/4 cup stock.
Cover with aluminium foil and refrigerate
until ready to bake.
4. Place turkey on a wire rack in a roasting
pan breast side up. Drizzle skin with butter
or oil and rub in all over with your fingers.
Season with salt and pepper to taste.
5. Roast the turkey until brown around
30-45 minutes.
6. Add 1 cup of water to roasting pan and
cover turkey loosely with foil. Roast until
internal temperature reaches 82C (use a
meat thermometer), basting every 45
minutes. This should take about 4 hours.
Let the turkey rest for 30 minutes in foil
before carving.
NUTRITION PER 100G (WHITE MEAT ONLY)

36

MUSCLE & FITNESS

NUTRITION PER 100G (DARK MEAT ONLY)

155

29.4g

0.1g

4g

218

25.6g

0.1g

13g

CALORIES

PROTEIN

CARBS

FAT

CALORIES

PROTEIN

CARBS

FAT

JANUARY 2016

TURKEY RENDANG
YIELDS 4 SERVINGS

800g turkey thighs


1 onion, sliced
185g Rendang paste
140ml can coconut cream
fresh coriander leaves

NUTRITION PER SERVING

401

38.5g

CALORIES

PROTEIN

7.9g 23.7g
CARBS

FAT

1. Heat a large frying pan. Add the


rendang paste and turkey. Stirfy for
5 minutes.
2. Add sliced onion and 1/2 of the coconut
cream. Cover and cook over low heat for
25 minutes until turkey is cooked through
and sauce has thickened.
3. Add the rest of the coconut cream, fresh
coriander. Stir well until heated through.

TURKEY CAESAR
SALAD
YIELDS 4 SERVINGS

1 Steggles frozen turkey breast


400g cos lettuce
cup light Caesar dressing
1 punnet cherry tomatoes
1 cup croutons
cup shaved parmesan
1. Cook turkey breast according to
directions on packet. Cool.
2. Toss lettuce and dressing in a large
bowl. Divide into plates. Top with turkey
slices, tomato, croutons and cheese.
NUTRITION PER SERVING

508

52.4g

29.9g 17.5g

CALORIES

PROTEIN

CARBS

FAT

JANUARY 2016

MUSCLE & FITNESS

37

EAT

15-MINUTE FEAST

DID YOU
KNOW?

Tryptophan in
turkey doesnt
necessarily make
you sleepy, but
overeating will.

TURKEY WITH
RICE SOUP
YIELDS 2 SERVINGS

Want to get rid of leftover holiday turkey? Make


it into a high-protein soup that serves up big
gains any afternoon. BY SEAN HYSON
38

MUSCLE & FITNESS

JANUARY 2016

cups low-sodium chicken stock


small carrots, sliced cm thick
cup uncooked white rice
cups shredded roasted turkey
tbsp chopped fresh dill

1. Bring the chicken stock to a boil


in a large saucepan. Add the carrots
and rice and simmer until tender,
about 12 to 15 minutes.
2. Stir in turkey and dill and simmer until
heated through, about 2 minutes.
NUTRITION PER SERVING

333

40g

28g

6g

CALORIES

PROTEIN

CARBS

FAT

SAM KAPLAN

FOOD STYLING BY SUZANNE LENZER

A stronger
soup

6
4

1
2

Steggles offers something new, from tasty llets to


the nest roasts or mince for bolognaise and burgers.
For healthy, tasty meals that your family will love
every day of the week, lets talk turkey.
Available from
For recipes visit www.steggles.com.au

EAT

FOOD OF THE MONTH

Pistachios

Snack on this nutritious nut to help manage your waistline. BY ADAM BIBLE
QUICK
TIP

The empty shells


can serve as a visual
cue as to how much
youve eaten a cue
not offered by a
bag of chips.

NUTS AND SEEDS are great


additions to any hard-training
guys diet. They have fibre,
vitamins, minerals and good fats,
and help you fill out your daily
diet requirements to maintain
your physique. Each meal should
be a healthy combination of
proteins, healthy carbohydrates
and some healthy fats, says
Heather Mangieri, a specialist
in sports nutrition. And its easy
to top off your levels of protein
and carbs with nuts, she says.
But just mindlessly shoving
calorie-dense nuts in your
mouth can get your macros
out of whack pretty quickly.
Our suggestion for nut lovers is

to make the most of pistachios


one of the lower-calorie stars of
the nut world and what we
think is the hands-down best
nut for health-conscious blokes
wanting to stay trim and fit. For
example, 49 pistachio nuts
equals about 6 grams of protein
and 160 calories. Compared with
almonds (23 nuts, 6 grams of
protein) and cashews (16 nuts, 5
grams of protein), youre getting
more nuts for the same 160
calories. In-shell pistachios are
also a great way to help you
avoid overindulging, as
suggested in a 2011 preliminary
behavioral study in Appetite.
Coined the Pistachio Principle

by study author Dr James


Painter, the results showed that
snackers who left discarded
shells in front of them all day ate
18 percent fewer calories than
those who had the shells taken
away, suggesting the empty
shells may serve as a visual cue
about how much has been eaten,
thereby potentially encouraging
reduced calorie intake.
Some information from
Wonderful Pistachios &
Almonds was used in this article.

PISTACHIO BUTTER
SERVES 10

GOOD TO GO
G

40

MUSCLE & FITNESS

of Nutrition suggests
that pistachios may
actually have 5 percent
fewer usable calories
than food researchers
previously calculated.
Further, a preliminary
study from UCLA in
the US suggests that
controlled portions of
pistachios can be

JANUARY 2016

included in a healthy
diet, even for those
managing their weight.
Although causation has
not yet been proven
and further research is
needed, these studies
suggest that pistachios
can be a delicious snack
that may help support
weight management.

2 cups pistachios, shelled


tsp sea salt
1. Preheat oven to 175C.
2. Put pistachios on a baking sheet in
a single layer; bake for about 7 minutes.
3. Add to a food processor in increments
and scrape down sides periodically for
an even grind.
4. Blend for about 15 minutes, or until
the pistachios are smooth and creamy.

FOTOFOOD/STOCKFOOD

TO
O-GO BAGS MAKE
p stachios a wise
pi
pick-up when youre on
he move. If you need
th
nother reason:
an
prreliminary studies also
uggest that pistachios
su
may have a role in
weight management. A
mall preliminary study
sm
from the British Journal

1 FOOD, 5 WAYS

EAT

Capsicum
Nutritious and versatile, its much
more than a salad topping.
BY DEBI ZVI

COOK AN

EGG-IN-A-HOLE

Cut a capsicum into 1cm rings.


Remove ribs and seeds. Heat oil in
a pan on medium. Saut 2 rings for
1 minute each side. Crack 1 egg into
each ring. Cover pan. Cook 2-3
minutes. Top with salt and pepper.

MIX A CAPSICUM

MAKE

WHIP UP A

SLAW

Mix 1 cup each julienned capsicum,


shredded cabbage and carrot, and
cooked edamame with cup
chopped coriander. Add mixture of
2 tbsp each peanut butter and rice
vinegar. Add red pepper flakes.

PICKLED CAPS

Boil 2 cups white wine vinegar,


cup sugar, 2 tbsp water, 2 cloves
sliced garlic and 1 tsp salt. Remove
tops and seeds from 500g capsicum, add pepper to mason jar,
pour in liquid, cover. When jar is
room temp, chill 3 days and serve.

STIR-FRY

In an oiled wok on medium heat,


combine 1 cup each red and yellow
capsicum and cup each broccoli,
carrot, snap peas and water chestnuts.
Cook 2-3 minutes. Add 20 prawns,
2 tbsp teriyaki sauce and 1 tbsp
sriracha sauce; cook 5 minutes.

WOLFGANG USBECK/STOCKFOOD

BAKE

STUFFED CAPS

VITAMIN
BOOST

One large raw red


capsicum has
209mg vitamin C,
which is more than
the amount in a
large orange.

Preheat oven to 200C. Cook 500g turkey


mince until brown in a pan. Stir in 2 cups
each tomato pasta sauce and chopped
silverbeet; cook until silverbeet wilts. Half
3 capsicum lengthwise, remove seeds
and stuff with turkey. Place in baking
dish, cover, bake for 35 minutes.
JANUARY 2016

MUSCLE & FITNESS

41

EAT

CARBS

Cutting carbs
Dr Adrian Hodgson
assesses the
latest thinking on
low-carb diets.

SLICE IS
RIGHT

DEBATE AROUND THE ISSUE


of low-carb/high-fat diets shows
no sign of slowing down.
Most people are aware of the
importance of carbohydrate and fat
in producing energy during exercise.
But they know less about the merits
of high or low-carb diets.
Despite this, low-carb/high-fat
diets are widely seen as a great
way to boost performance and

Your form could


suffer if youre on
a high-fat diet for
more than six
days

metabolism. But these claims are


largely unproven, if not wrong.
A recent study compared the
impact of high-fat and high-carb
diets in more detail. The study
focused particularly on the muscles
ability to use oxygen, which is
essential when utilising different
energy sources.
After completing a glycogen
depleting exercise session, eight
men began either a high-fat diet
(73% fat, 22% protein and 5%
carbohydrate) or high carbohydrate
(80% carbohydrate, 10% fat, 10%
protein) for six days.
They then performed an exercise
test on days five and six, which
involved cycling at low intensity and
building up to high intensity (80%
lactate threshold). During this test,
oxygen uptake was assessed, along
with carbohydrate and fat oxidation.
Researchers found that those on
high-fat diets took longer to adapt to
taking in more oxygen as intensity
increased than those following
high-carb diets. This demonstrates a
lower capacity for muscle blood flow
and oxygen delivery, which causes
the muscle to use carbohydrate at a
lower rate. Therefore, if youre
focused on performance, your form
could suffer if youre on a high-fat
diet for more than six days.
Periodising carbohydrates is a
good approach to take. Have plenty
of carbohydrate when performance
is a priority but lower your intake
when doing lower-intensity, shorter
sessions or on rest days.

REFERENCE

42

MUSCLE & FITNESS

JANUARY 2016

THINKSTOCK

Raper et al. Effect of high-fat and highcarbohydrate diets on pulmonary O2 uptake


kinetics during the transition to moderateintensity exercise. J Appl Physiol (1985).
2014 Dec 1;117(11):1371-9.

DIET 000

EAT

Drink up
Hydration is crucial to bodily
processes even when
youre not sweating.

I know drinking
water is important,
but I dont want to
drink too much. How
much do I need?

A:

WHETHER

exercising has been hotly


debated in recent years.
Previous guidelines suggested
proactively drinking more
water than youre thirsty for
to stave off a possible
performance-sapping deficit.
But a 2013 British Journal of
Sports Medicine analysis of 15
published studies suggests
that simply drinking to satisfy
thirst could be the best way
for the active person to stay
ideally hydrated.
You can also increase
your fluid intake by eating
foods high in water content.
On the fruit side, watermelon
and strawberries hover
around 92 percent water per
volume, grapefruit is at 91,
cantaloupe is 90 and
pineapple, cranberries,
oranges and raspberries
come in at 87. Watery
cucumbers and lettuce are
tops for the vegies at 96
percent, with zucchini,
radishes, tomatoes, cabbage,
and celery around 94 percent.
Fiji Water provided some
information for this article.

We give you the best bet when


youre craving a drink other
than water.
We all know that water is
your best bet when you want
to stay hydrated, but sometimes especially after a
particularly tough workout,
a flavoured beverage really
hits the spot. If youre going
to reach for a post-workout
drink (other than water or a
protein shake), indulge right.
Here is our verdict on these
three drink options, based on
a 250ml serve:

V8 ORIGINAL
Calories: 53
Carbs: 9.3
Sugar: 6.5g
Fibre: 2g
ORANGE JUICE
Calories: 68
Carbs: 13.8g
Sugar: 13.8g
Fibre: 0.8g
APPLE JUICE
Calories: 108
Carbs: 26.3g
Sugar: 26g
Fibre: 0.3g
PULSE/CORBIS

youre active or
not, water is one
nutrient you really have to
make sure youre getting
enough of in your diet, in
summer and winter.
Josh Axe, a nutritionist and
consultant to the US Olympic
swim team, recommends that
people take their body
weight, cut that in half and
drink the equivalent number in
ounces daily. [1 ounce =
30ml.] Other factors that
impact how much water you
should drink include body
size, activity level, climate,
diet, other beverage intake
and medical condition.
Adequate water intake is
important for a host of
body processes, including
muscular activity,
temperature regulation and
the transporting of oxygen to
our cells, and using this
formula may help you dial in
your requirements, but
exactly how much water you
need in order to perform at
your best when youre

JUICES:
YES, NO, MAYBE

JANUARY 2016

MUSCLE & FITNESS

43

EAT

FATS

The oil
manifesto
MCTs, revisited: the truth about oils.
BY JOHN KIEFER
BELIEVE IT OR NOT, of all
the questions I get from both
readers and clients, the one
topic that keeps coming up,
perhaps more than any other,
is oils. People know Ive
recommended coconut oil highly
in the past, so they stick with its
use religiously. They also know
Im not a huge fan of vegetable
oils, so they avoid them like the
plague. In this months column,
Id like to put any misconceptions
to rest permanently and make
a definitive statement on where
I stand with regard to the most
common oils.
WHAT TO AVOID
First off, you need to know
that vegetable oils are, indeed,
not recommended. If youre
trying to build mass, burn fat,
and improve your athletic
performance, youll want to stay
far away from most vegetable
and nut oils, with the exceptions
of coconut oil and butter. This is
44

MUSCLE & FITNESS

JANUARY 2016

FATS
because most vegetable and
nut oils contain extremely high
ratios of omega-6 fatty acids
to omega-3s.
We know omega-3 fatty acids
are beneficial, but whats the
deal with omega-6s, and why
are they bad?
First off, omega-6 fatty acids
are highly inflammatory, and if
youre inundating your body
with them, youll become proinflammatory. If youre already
ingesting far too many omega-6
fatty acids from everything else
youre eating, once theyve
entered your body theyre
competing for all the enzymes
necessary to convert all the
other fats in your system to
things you need. In other words,
youll be wasting all the raw
materials your body has on
hand to help you. Eliminate all
vegetable and nut oils from your
diet and yes, olive oil is one of
these and youll go a long way
towards improving your health
and performance.
COCONUT OIL: YOURE
ONLY HALFWAY THERE
Again, Ive recommended
coconut oil for a lot of things in
the past, and Im not exactly
going to step back from this
recommendation. You should
know, however, that its not
completely good. Coconut oil is
composed of approximately 66
percent medium-chain
triglycerides (MCTs), which Ill
explain in a moment. That other
34 percent? Its kind of a hit-ormiss proposition, which is why
I generally recommend straight
MCTs for pretty much
everything. Coconut oils main
efficacy is its cooking utility,
and its a great way to fry fatty
foods. Its a low-viscosity oil that
has the ability to penetrate
membranes, so it essentially
replaces the fat in the foods

youre frying with a more


effective type of fat. Other
than cooking and the taste of
coconut oil, which many people
like theres a much better
alternative.
MEDIUM-CHAIN
TRIGLYCERIDES:
THE MIRACLE OIL?
MCTs take a complete different
pathway for fatty acid
absorption, passing into your
system directly to cause a surge
in available free fatty acids (FFA)
for energy. Other fats take
several hours to do this. This
spike in your FFA levels can
create significant ketone
production and ketones are
easily my favourite source
of energy in the human body.
Theyll fuel your cells and
improve your cardiac muscle
efficiency like nobodys
business. It works like this:
MCTs essentially circumvent
the enzymes needed to cleave
longer fatty acids in order to use
them for energy, and theres no
rate limit on any of this. Long
story short, MCTs get into your
body and fuel your cells better.
As an adjunct to this, the
alternate pathway taken by
MCTs will essentially prevent
your body from going into
rhabdomyolysis. In other words,
if you do CrossFit and you dont

EAT

take MCTs, Id suggest checking


into the nearest mental hospital
for a comprehensive
psychological evaluation.
Because of their effect on
ketone production, MCTs are the
oil of choice for anyone on an
ultra-low-carb diet plan like The
Carb Nite Solution. When you
first wake up, MCT oil ingestion
will give you an immediate boost
in FFA, which will start ketone
production almost immediately
and keep it going throughout
the day. If you couple this with
eating fat from food in the
morning these fats will be
available a few hours later
youll have a constant source
of FFA for the entire day and
there wont be gaps where
nothing is happening.
The good news here is
that MCTs are available in an
emulsified form from various
manufacturers. These emulsions
make MCTs palatable and
realistic to add to pre-workout
drinks and shakes. Theyll mix
with other materials and not
separate. Think of emulsions
the way you think about soap.
One side of soap attaches to
water and the other side
attaches to fat. With MCT
emulsions, we now have an
edible soap that allows us to
add it to our workout drinks
without having to force it down.

RECOMMENDATIONS
THE FIRST THING Id
suggest doing is to
add 10 grams of MCT
oil to your coffee in
the morning. Then,
when youre doing
your heavy, brutal
workouts, mix an MCT
emulsion with your
protein shake or
pre-workout shake
the idea is to have
something somewhat
low-carb at this point
and drink it

throughout your entire


session. Youd have
something before you
started, and then right
before you start and
then youd drink it the
entire way instead of
relying on Gatorade or
water.
This will help you in
a number of different
ways. First, youll have
greater tolerance to
your environment,
especially if youre

JANUARY 2016

training in a very hot


environment. Youll
also have much more
available energy, and
that energy will be
delivered by the MCT
emulsions in a much
more consistent way
than glucose without
the potential crash
that happens when
youve been taking
in something like
Gatorade throughout
your workouts.

MUSCLE & FITNESS

45

EAT

NUTRITION
ASPARAGUS IS ONE OF THE
most popular vegetables among
dieting bodybuilders. Thats
possibly because it looks like
a mini green spear, but more
likely because it improves
your physiques appearance by
encouraging your body to drop
water. Asparagus is also high in
micronutrients such as folic acid
and vitamins A, C, E and K, and
it contains the amino acid
asparagine a natural diuretic.
While bodybuilders should
consume asparagus throughout
their competitive seasons and
even year-round one of the
best ways to get the greatest
water-dropping benefits from
this vegie is to eliminate it
from your meal plan two weeks
before you start to drop water.
Then use it as your primary veg,
especially when
cutting sodium.

Water
shed
moment
Asparagus is a natural diuretic.
BY STEVEN STIEFEL

THE SUPER 6 These six foods are among the best sources of vitamin C.
Taking vitamin C not only reduces this damage, but research
demonstrates that it also supports muscle gains in other ways:
vitamin C helps burn body fat by synthesising carnitine, and it boosts nitric
oxide to improve blood ow and muscle pumps during weight training.

ACEROLA JUICE
(RAW)
235ml

ORANGE JUICE
(FROM CONCENTRATE)
235ml

GUAVA
(RAW)
225g

YELLOW
CAPSICUM
(RAW, CHOPPED)
225g

RED CAPSICUM
(RAW, CHOPPED)
225g

KIWI FRUIT
(RAW, GOLD)
225g

CALORIES

CALORIES

CALORIES

CALORIES

CALORIES

CALORIES

56 (
3872

VITAMIN C

46

MG)

388(
379

VITAMIN C

MUSCLE & FITNESS

MG)

112(
376

VITAMIN C

JANUARY 2016

MG)

50 (
341

VITAMIN C

MG)

51 (
209

VITAMIN C

MG)

112(
196

VITAMIN C

MG)

GETTYIMAGES.COM (7)

VITAMIN C IS ONE OF THE MOST benecial nutrients for active men.


Of primary note is the fact that this nutrient is an antioxidant, helping
destroy free radicals generated by stressors such as exercise. Free
radicals destroy the integrity of cell walls and, over time, lead to disease.

From troubled delinquent to


beloved superstar, Dwayne
Johnson has forged his own
unique success story by way
of lessons learned in the gym.
BY SHAWN PERINE /// PHOTOGRAPHS BY PER BERNAL

JANUARY 2016

MUSCLE & FITNESS

49

DWAYNE JOHNSON

FIRST, THERES THE GYM.

Always, the gym. Because the


gym is his anchor and its his
sanctuary, and because it helps
him to remember, and because
it helps him to forget. The gym
has been his home when he was
homeless, and it is today, when
hes far from it. Its seen him
through his many successes
and served as an outlet for
frustration over his failures.
Above all, the gym has provided
him sacrosanct life lessons,
learned in his youth but still
applied in his adult life.
This is a story about Dwayne
Johnson, but its not about his
global successes as a WWE
legend and Hollywoods most
bankable star. Its also not
a rst-person account of an
interview at a chic restaurant
that details his attire and
interactions with the waiter. Let
other magazines tell that story.
This is the story of his
formative years, and some of
the lessons he learned during
them, many in dusty gyms
across the country, acquired
by way of iron and sweat and
his holiest of grails, hard work.
Because, as Dwayne will tell
you himself, it is these very
things that have made him
the man he is today.
Here are seven young
Dwayne Johnson teaching
moments. Seven, because
thats how many dollars he
had in his pocket when, at 23,
he was cut from the Canadian
Football League and found
himself forced to start his life
over from scratch, this time
as a professional wrestler.
Seven, because so signicant
is the number to him that he
named his company Seven
Bucks Productions. And seven
because, of course, the issue
you now hold marks our Man
of the Centurys seventh
Muscle & Fitness cover.
50

MUSCLE & FITNESS

Work hard. Always

DWAYNE JOHNSON WAS 13 years old when

he had his rst weight workout, but


hed been accompanying his dad,
legendary wrestler Rocky Johnson,
to the gym since he was much
younger than thatmaybe 5 or 6.
Some of his oldest memories are
triggered by the smell of sweat and
rust and chalk, and of the hollow
clanging sound weight plates make
when theyre slid onto a cold-rolled
steel bar and slapped against one
another. Although he wasnt allowed
to touch the weights, it was enough
for him just to sit quietly on a bench
and watch his father pound the iron.
Every morning my dad was up at
5am. Hed have his coffee and then
hit the gym, regardless of whether
he was at home or on the road.
More often than not, Rocky
Johnson was on the road. Much
of the time young Dwayne would
stay home with his mother, Ata.
When Rocky was home, though,
Dwayne would savour the chance
to accompany him to the gym. For
Rocky it was babysitting. For Dwayne,
it was a chance to enter a wondrous
world, full of men performing
seemingly impossible tasks like
a bunch of real-life Hercules.

JANUARY 2016

Back then, going to a gym wasnt


a thing, at least not like it is
today. There wasnt towel service
and scented lotions in the locker
rooms, and no TV at every cardio
station. Hell, there werent even
cardio stations. And if you wanted
a personal trainer, youd simply
pay the biggest guy in the gym to
show you what he did to get that
way. What gyms did have back
then, though, was lots of living
examples of grit and drive and, most
signicantly to present-day Dwayne
Johnson, hard work.
Other dads took their kids to the
playground. Mine took me to the
gym, and the gyms he took me to
were very hardcore. Weight rooms,
really. But it was important bonding
time for us, and it was there that
I learned at a very young age that
theres no substitute for hard work.
My dad and the other wrestlers
would train for hours and hours
every morning, just like all of the
top bodybuilding stars of the day
Arnold Schwarzenegger, Franco
Columbu, Frank Zane and Albert
Beckles. It was all he knew, and
it was all I knew back then. And
it worked.

DWAYNE JOHNSON

Persistence pays

8 years old, Dwaynes


parents allowed him to participate
in sports baseball, soccer, martial
arts, gymnastics. Sometimes his dad
would wrestle with him, bending his
wiry frame into knots, toughening
him up for the hard knocks to come.
Dwayne was dying to lift weights
like his dad, but hed have to give it
a few more years.
They used to say that if you
started lifting too young youd stunt
your growth, so my dad made me
wait till I was a teenager.
Then, at long last, the day came
when Dwayne could nally step into
a gym and do something other than
sit around and watch the adults have
all the fun. He was 13, and it was a
Saturday, and he was ready to put all
his years of fascinated observation
to use. The bench press was an
obvious rst choice.
Rocky started his son out with
an empty bar. The kid handled it
easily none of the shaking youd
expect from a newbie so they
load a pair of 25s onto it. No
problem. The kid makes his old
man, and himself, proud.
So my dad says, All right! Are
you ready to go for the 45s? I was

WHEN HE WAS

52

MUSCLE & FITNESS

like, Yeah, lets do it!


So we put a 45 on each side, and
I get down on the bench with him
spotting me. He counts off, One,
two, three! and he lifts the bar off
the supports and I get buried.
I was completely embarrassed.
Ill never forget that feeling.

JANUARY 2016

Buried with 135 pounds!


Dwayne became obsessed with
the idea of moving that weight, and
soon. The quicker he could exorcise
the demon of failure, the better. So
every day that week he could be
found either in the gym training or
on the oor of his apartment doing
push-ups. He would apply the same
work ethic he watched his dad
and so many other wrestlers and
bodybuilders exhibit for the past
seven or eight years, and be damned
if he didnt lift that weight!
The following Saturday he joined
his dad at the gym, determined to
push that bar off his chest. They
went through typical warm-up sets,
and then loaded a pair of 45s onto
that same bar that had crushed
Dwayne seven days earlier. He
got back on the bench as Rocky
positioned himself to spot, and
on the count of three, Dwayne
unracked the weight, lowered it to
his chest, and forcefully pushed it
back up to arms length.
And thats why I dont need
therapy today.

DWAYNE JOHNSON

Have a sense of purpose

DWAYNE HAD SEEN his mother cry


before, but not like this. They had
just come home to an eviction
notice and a padlock on the door of
their tiny one-bedroom efficiency
at in Honolulu, when all the years
of struggling to make ends meet as
the wife of an itinerant professional
wrestler seemed to come crashing
down upon Ata Johnson, and she
wept as hard as she ever had. It
was then and there that 14-year-old
Dwayne Douglas Johnson made a
vow to himself.
I was determined to take control
of the situation. I would never be
homeless again, and Id never, ever
see my mother cry like that again.
Of course, at 14, Johnson couldnt
get a job that would pay the rent.
Yet with his dad wrestling in
Tennessee, he was the de facto man

of the house and knew that he had


to do something anything to
help turn his mothers situation
around. Then he had an epiphany.
It occurred to me that all of the
men I knew who had achieved
success were all men of great physical
stature. And I knew that they all
got that way through sweat equity
putting callouses on their hands.
So in my mind, the key was simple:
Id continue going to the gym and
work harder than before, and then
Id follow their path to greatness.
To that point, Dwayne had been
training two days a week, tting
workouts into a student-athletes
schedule. But now hed have to
take his training more seriously.
He would have to build himself
up, just as his dad had, just as the
bodybuilders whose images he

gazed upon in wonder in Muscle


& Fitness had. If he truly wanted
to protect his mother and himself
from ever being evicted again, he
reasoned he would have to double
down on his gym time.
And so he did, training harder
than ever, building himself into
manhood by way of heavy metal
and calloused hands. And while
in retrospect he knows that lifting
weights and paying rent are
unconnected in even a tangential
way, the determination and sense
of purpose that grew out of that
event would continue to serve
him to this day. His workouts
took on a new level of intention
from that moment on.
In looking back I realise
how seminal a moment that
was in my life.

JANUARY 2016

MUSCLE & FITNESS

53

DWAYNE JOHNSON

Without control, strength


can become weakness

of 14 and 15,
training went well for Dwayne. By
the time he entered high school
he had grown to a towering 193cm
and tipped the scales at 102 kilos

BETWEEN THE AGES

MUSCLE & FITNESS

JANUARY 2016

M O V I E S T O R E C O L L E C T I O N , LT D /A L A M Y; D AV E J H O G A N / G E T T Y I M A G E S ; D AV I D K E E L E R / G E T T Y I M A G E S ; A F A R C H I V E /A L A M Y

54

much of it hard-earned muscle.


This gave him a healthy dose of
self-confidence and even a degree
of arrogance. But for all the focus
and discipline he showed in the

gym, his unstable home life left


him directionless outside of it.
I was running around and getting
in trouble a lot. I was arrested
multiple times for a multitude of
things, from fighting to a theft ring
to cheque fraud to more fighting. I
did a lot of stupid shit and struggled
to stay on the right path.
Then, when he was 15, came what
he calls his trifecta a trio of
cataclysmic screw-ups that brought
him to the brink of a failed life.
First, I got arrested. My
parents came down to the police
station and picked me up, and I
recognised that despite the fact
that we were living pay cheque
to pay cheque, I was the biggest
source of their stress. And in that
moment I thought, I dont ever
want to disappoint my parents
again. So I said to myself that I
was going to stop getting arrested.
He managed that, yet couldnt
keep out of trouble. The next day he
was suspended for getting in a fight
and knocking out the other kid.
When he returned to school
two weeks later he found a new
way to be classified as a troubled
youth. Deciding that the students
bathroom at Freedom High School
in Bethlehem, Pennsylvania, wasnt
good enough for him, he did his
business in the teachers bathroom.
In walks this teacher, who takes
one look at me and says, Hey, you
cant be in here. Youve gotta go.
Well, I was a complete dick to him.
Im washing my hands, and I look
over my shoulder and say, Yeah, in
a second, and I continue washing
my hands. Then he pounds the door
with his fist and yells, You gotta
get the fuck out of here, now! And
what do I do? I dry my hands and
brush past him like a real asshole
punk kid. And hes steaming.
Here was a guy who was
absolutely willing to fight me, as big
as I was, not because he wanted to
hurt me, but because he cared.

DWAYNE JOHNSON

See the signs around you

THAT NIGHT , WHEN

he went home,
Dwayne felt pangs of guilt running
through him like the pain from a
deadlifting session gone wrong. As
opposed to the eight or nine times
hed been arrested and his multiple
expulsions from school, this time
he couldnt shake the feeling that
if he didnt take responsibility for
his actions and turn things around
quickly he might not get the chance
to turn them around at all.
So the very next day I went back
to school to look for him. I found
out where he was teaching and
went to his classroom, walked right
up to him, and said, Hey, I just
want to apologise for the way
I acted yesterday. Im sorry. I stuck
my hand out to shake his, and he
looked at my hand, and then he

looked at me, and he took my hand


and said, I appreciate that. And
he held on to my hand and said,
I want you to play football for me.
So I said, OK. And that was it.
Jody Cwik would turn out to be
much more than a football coach.
He would become a key gure in
Dwaynes development, believing
in him even when he didnt believe
in himself. Football would provide
Dwayne with a positive outlet for
his frustrations and aggression and
a renewed sense of focus. As to
why he felt compelled to apologise
to Cwik, Dwayne is philosophical.
There are signs around us all
the time, and a lot of the time
we dont see them, but sometimes
we do, and those become the
greatest lessons.

SOCIAL MEDIA

Social media is such an important


asset to my career, Dwayne says.
I came to it late in 2011 because
I didnt quite understand the power
of it. I initially thought it was about
showing people what you ate that
day or where you travelled to. But
its more than that. Its a way of
communicating with fans that no
other type of media can provide. Its
a signicant part of one of my most
important relationships, which is with
the fans. I enjoy all forms of social
media, but I nd that Instagram is
really best for storytelling, because
of its visual aspect. Plus, I have longass arms, which are great for seles.

JANUARY 2016

MUSCLE & FITNESS

55

DWAYNE JOHNSON

When in doubt, go
back to basics

UNDER THE WATCHFUL eye of coach


Cwik, Dwayne steadily improved,
both as a student and as an athlete.
By the time he was a high school
senior he was ranked one of the top
10 defensive tackles in the nation
and was offered a scholarship to the
University of Miami. He jumped on
the opportunity like a loose ball.
At Miami, his combination of
size, strength, athleticism and work
ethic made Dwayne a standout from
the moment he first stepped onto
the field. Finally, at 18, and with
a lifetime worth of mistakes and
heartaches behind him, Dwayne
Johnson was cooking with gas.
I was ballin. I was going to be
the only freshman to play. Then,
on the very last day of practice
with pads I completely dislocated
my shoulder. It was an awful
dislocation. That night I was having
a complete reconstruction of my
shoulder. I went from being on top
of the world to in the dumps at 18.
Dwayne quickly fell into a
depression. He stopped going to class.
Then, without taking any of his mid
term exams, he went home.
One day he got a call from Miamis

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MUSCLE & FITNESS

head coach, Dennis Erickson.


He says to me, Id like you to
come back to school early. I ask,
How early? and he says, In a
couple of days.
So I come back to school, and he
was so pissed. He and my defensive
line coach charged hard on me.
They grilled me. How can you
do this? You embarrassed us! You
embarrassed the team! You were in
a leadership position, and now you
have a 0.7 GPA [grade point average]
because you fucked off and left!
Then came a challenge that
would test Dwaynes mettle as

JANUARY 2016

much as any workout hed ever had.


They said, Heres whats gonna
happen. From now on, you are under
academic probation. You are on the
verge of having your scholarship
pulled. You will attend every class.
Then, when youre done with class,
you will go straight to the gym and
attend every team meeting, and
you will sit on the sidelines at every
practice. But heres the key: in order
to get into the football building, you
will have to get signatures from every
one of your professors every day
saying that you attended class.
Even counting the nine arrests, and
all his other youthful indiscretions,
this represented a new low for
Dwayne. He was embarrassed and
remorseful. He knew that if he were
to lose his scholarship hed be out of
school: his parents simply couldnt
afford to pay his tuition.
And so, Dwayne made the
decision to travel the hard road
once more. By this point it was wellworn. He didnt need directions.
He would simply call upon the
same principles that powered him
through his most gruelling training
sessions: focus, persistence and,
of course, lots of hard work.
I did everything they told me to
do and turned it around. Eventually
I became the academic captain, and
by my junior year I was pre-season
All-America on a couple of lists. I did
what had to be done.

ANCHOR, MAN

Training is my anchor every day,


regardless of whether Im on a set or at
home, Dwayne says. Yes, Im busy, but
were all busy. Were all on the treadmill
of life, and it requires balance, but for me,
training is a key part of that balance.
Typically, I get up at 3:45 in the morning,
do my cardio, have my breakfast, then Ill go
hit the iron, then go to the movie set. If I can
get those things done and get to the set at
7, 8 oclock, then I can work for the next 12,
14, 16 hours. Im good. Im like a cow I just
need water. Its my anchor. At that time Im
by myself nobody else is awake. So I do
my work, emails and focus.

DWAYNE JOHNSON

JANUARY 2016

MUSCLE & FITNESS

57

DWAYNE JOHNSON

Failure is a virtue

OTHERS IN DWAYNE JOHNSONS position


might choose to sweep their history
under the rug, ashamed of the mess
and how it might appear, but not
Dwayne. To him, theres a sublime
beauty in lifes struggles, and he
knows that just as he owes his
mountainous biceps and barn-doorwide shoulders to years of strain and
pain, so, too, are his successes made
possible by earlier losses.
I always want to remind people
of my past, because it is directly
responsible for who I am today. Its
undeniable that Im a product of
those tough times. I am a product
of the most challenging times of my
life. And thats the value of them.
They shape you and they mould
you, and so, I was formed by these
lessons at a very young age.
One experience in particular
has left a lasting impact, and for as
painful a memory as it is, he keeps
it in his thoughts at all times.
As crazy as it may sound, in my
mind, Im always a week away from
getting evicted, and thats what
keeps me motivated, not the material
things. You can strip them all away
strip them away today. Strip away the
glitz and the glamour of Hollywood.

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MUSCLE & FITNESS

Strip away the red carpet, the big


box-office global hits, the cars, the
homes. Strip everything away to me
going back to being dead broke, evicted
with seven bucks in my pocket, and
you know what? The one thing thats
absolutely guaranteed is that I will still
be training when the sun comes up.
Training, and continuing to learn
the lessons that come from iron and
sweat and lots of good, old-fashioned
hard work.

JANUARY 2016

DWAYNE JOHNSON

MAN OF THE CENTURY

Being Muscle & Fitness Man of the


Century is an honour. Its a privilege,
considering its history, Dwayne
says. For 75 years M&F has featured
the best of the best in bodybuilding,
tness, sports and entertainment on
its cover, and its inspired millions
upon millions of people to take charge
of their lives and get t and strong.
So Im proud, but Im also incredibly
grateful. You know, Ive had the
privilege to be on the covers of every
major magazine in the world Rolling
Stone, GQ, Details, Esquire, Mens
Health and theyre fantastic. But at
my core is hard work and training
and sweat equity, so to be Man of the
Century for Muscle & Fitness is by far
the greatest.
Its my most important cover ever,
because of my personal history with
the magazine. When I was a kid
I aspired to be just like the guys on
the cover of Muscle & Fitness, not just
because of their success, but because
that success came about through
hard work, which is something thats
hardwired into my DNA.

THE MOTC ROUTINE

ARMS
EXERCISE

SETS

REPS

Standing
barbell curl

7*

8-12

Rope
pushdown**

8-12

Low cable
rope curl

8-12

Dip

8-12

Spider curl

8-12

Close-grip
bench press

8-12

Reverse curl

8-12

Overhead
triceps press

8-12

Preacher curl

SUPERSET WITH

* For FST-7 sets, DJ takes only 30 to 45 seconds


between sets. Otherwise, he rests about 90 seconds.
** Splaying hands away from each other at the bottom.
Keeping elbows in front of his body, rather than to
the sides.
Using a cambered bar.

JANUARY 2016

MUSCLE & FITNESS

59

MAN OF THE CENTURY

BY SHAWN PERINE

SEVENTY-FIVE YEARS AGO OUR FOUNDER


STARTED A MOVEMENT. HERE IN THE THIRD
MILLENNIUM, DWAYNE JOHNSON IS THE
LIVING, BREATHING, NAME-TAKING, BUTTKICKING EMBODIMENT OF THAT MOVEMENT.

60

MUSCLE & FITNESS

serve as an alternate
definition of the word.
Here, at the end of 2015,
we at Muscle & Fitness look
back on the past 75 years with
reverence and more than a
little pride. That 17-year-old
kid from Montreals Jewish
ghetto, for all his unfettered
ambition, probably couldnt
have dreamed of the heights
he, or his hand-typed, handillustrated, mimeographed
newsletter, would reach. Over
the years between then and
now, Your Physique would
beget Muscle Builder and
Muscle Power magazines,

JANUARY 2016

THE ROCKS
M&F COVERS

JUNE 2002

NOV. 2003

D I G I TA L I M A G I N G B Y J E F F O S B O U R N E

When Joe Weider founded


Your Physique magazine in
late 1940, it was with a big
dream and a healthy dose of
gumption. The dream was to
establish himself as a leader in
the relatively nascent fitness
movement, by educating and
inspiring others to follow
his lead into a life marked
by vigour, self-confidence
and a burly physique. As
for gumption, its hard to
argue that 20-year-old Joes
bold foray into the world of
fitness publishing, with zero
experience and just $7 to his
name, couldnt reasonably

which would merge to


become Muscle Builder/
Power. Then, in 1980, his
signature publication would
undergo one more title
change, to Muscle & Fitness.
Regardless of its title, this
publication would profoundly
change millions of lives over
its storied history.
One such life was that of
Arnold Schwarzenegger, who
was so inspired by images of
legendary bodybuilder Reg
Park in it that he decided
to follow his own dream of
becoming a professional
bodybuilder. As if by fate,
Arnolds early success led
him to be discovered by
Joe himself, at the 1968
Mr Universe contest in
Miami, where a mentorship,
friendship and partnership
of a lifetime would be formed.

MAN OF THE CENTURY

In Arnold, Joe found the


perfect face (and physique)
to represent bodybuilding. In
Joe, Arnold found not only
support but also a launching
pad for his stratospheric
ambitions. Together and
separately, Joe and Arnold
turned bodybuilding (which
is to say, the building of the
body, as opposed to the sport
of bodybuilding) from a
counterculture activity into
a worldwide phenomenon.
Suddenly, everyone
wanted to get pumped up,
and, by the end of the 80s,
Arnold became not just the
worlds greatest bodybuilder
and biggest film star but a
change agent of historical
proportions. By the turn of the
millennium the two men had
kick-started a revolution and
built it into an empire upon
which the sun never set, and
M&F was its Magna Carta.
Around 2000, however, the
action-hero heyday of the
80s was well in the rearview,
and the serious fitness
movement was flagging
and in need of a new face.
At the same time, another
young man with a dream and
gumption to spare emerged
from his pro wrestling roots
as a fledgling film star.
With his breakout
performance in 2001s The
Mummy Returns, Dwayne
The Rock Johnson was
poised to carry the torch lit
by Arnold nearly 20 years
earlier, as a muscular action
star with a razor wit to match
his razor cuts.
Over the ensuing decade
and a half, Dwayne did in
fact fulfill his promise, deftly
transitioning from WWE
Superstar to Hollywood star
to cultural icon. Bulling his
way past movie execs who,
early in his acting career,

tried to get him to slim


down for more mainstream
appeal, he ultimately turned
his voluminous muscles into
an asset, just as Arnold had
done decades before.
Throughout the first decade
of the 21st century, Dwaynes
star rose and his fan base
grew, as he deftly straddled
the worlds of wrestling
and acting. In 2011, he took
to social media, and his
infectious personality shined
right through the glow of
millions of smartphones and
tablets to further secure him
a level of global recognition
few others on planet Earth
can claim.
All the while, Dwayne
preaches the gospel of iron
and sweat and muscle and
fitness, mostly through his
often bombastic, always
humorous Instagram posts,
a good many of which are
posted from the gym. In
doing so hes converted
countless young men and
women to the fitness lifestyle.
Hes made it cool to lift
weights once again. Hes
reminded the world that
muscles arent just for show,
that theyre emblematic of

S H O T O N LO C AT I O N AT R I E N Z I S T R E N G T H & C O N D I T I O N I N G

MARCH 2010

MAY 2013

MARCH 2014

SEPT. 2014

strength and discipline and,


most important to him, noseto-the-grindstone hard work.
And he purposefully connects
the dots between the work
he puts in at the gym with his
success today.
Today, as we knock on
the door of 2016, Dwayne
Johnson continues to lead the
call the one that Joe Weider
started 75 years ago to a
stronger, fitter, healthier
lifestyle for one and all.
He is the heir apparent to
Joes legacy, not because
he asked to be, but because
hes chosen to live as
an example of the same
ideals that captured Joes
imagination in 1940 and to
spread those ideals the world
over, as Joe once did. And
in a serendipitous twist that
cant only be coincidence,
Dwayne also started his
path to success with just $7,
expanding it to a fortune
through drive and ingenuity.
For all of this, and because
hes #thepeopleschampion,
Muscle & Fitness is proud to
name Dwayne Douglas
Johnson our Man of the
Century. May he continue to
inspire until the next one.

TALKING SHOP Dwayne Johnson


chats with M&F editor in chief
Shawn Perine during his
cover shoot for this issue.

JANUARY 2016

MUSCLE & FITNESS

61

These meal plans are for an


overall 12-week program. In
the rst three weeks youll
shed the kilos fast. In the
next nine, youll work on
adding bulk. But be warned:
its brutal. Its a no-bullshit,
real mans guide thats
guaranteed to work...
if you have the mental
toughness to stick with it.

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MUSCLE & FITNESS

JANUARY 2016

THE

STRIP DOWN,
BULK UP
NUTRITION

PROGRAM

THE FIRST 3 WEEKS


This Quickstart plan divvies up
your daily calorie intake among
five or six meals to help you create
a consistent calorie-burning pattern.
If youre not eating at regular but
relatively brief intervals, youre not
stoking your metabolism with the
steady supply of calories it needs
to generate enough heat to release
fat as an energy source.
Youd be surprised at how the
simple act of establishing a consistent
caloric intake will do wonders to alter
your body composition.
The Quickstart daily meal plan
includes protein-source foods for
muscle building (and for muscle
retention), carbohydrates for fuel,
fats for energy and health and
vegetables to aid digestion and
deliver a significant amount of
micronutrients. Carbs your energy
foods are loaded in the morning so
they can power your days activities.
Conversely, your protein-heavy
meals are eaten later in the afternoon
and into the evening to enable your
body to repair muscle tissue at
night while you rest. Additionally,
the increased protein intake
further juices your metabolism.

BOTTOM-LINE
COMMITMENT
Since the program is short-range
theres little room for deviation.
Following a go-ahead from your

medical practitioner, you must


commit to its every step without fail.
Foremost, to see results, you
must eat every meal (each between
two and three hours apart), and you
must eat the meals in order. If you
skip Meal 3 or scoff a Snickers for
Meal 6, you upset your daily pattern,
significantly disrupting the intended
goal of keeping your metabolism in
white-hot fat-loss turf. Not only do
you lose the benefits of that single
day as a result of your dietary
lapse, but youll need the next two
days to restore the pattern. So,
ultimately, youll have lost three
days. Disrupt the pattern twice in
a single week and youre toast. So
do yourself a favour and approach
these next three weeks with a nononsense attitude: if Quickstart says
youre eating peanut butter in the
afternoon, come hell or high water,
youd better do exactly that.

JUDGING PROGRESS
Evaluating the success of this
program, or of any dietary strategy,
is not all about the bathroom
scales. You need to look at the
whole picture. Muscle weighs a lot,
but doesnt take up much room; fat
doesnt weigh as much, but takes
up 4 times more space. Ultimately,
your goal is to weigh as much as
you can per square centimetre,
and for there to be fewer square
centimetres of you.

TIPS TO MAKE IT

EASIER
Follow these tips to make
the three weeks go by
as easily as possible.
Prepare enough food
(chicken, fish, steamed
vegetables) at one time to
make approximately two
days worth of meals.
Shop every few days
to ensure that your fish
and vegetables remain
fresh.
Pack each meal
individually in plastic
food containers the
night before.
Do not increase the
intensity of your cardio
during the three weeks
of the plan.
Note all the times you
eat each meal and drink
each glass of water. This
will keep you motivated
to stay with the plan.
Dont expect to see
any weight change
during the first week
of the plan. Avoid stepping
on a scales until after the
third week.
Even if you dont
feel hungry, eat on
schedule.

JANUARY 2016

MUSCLE & FITNESS

63

MEAL PLANS

EVALUATING THE SUCCESS OF THIS


PROGRAM, OR OF ANY DIETARY
STRATEGY, IS NOT ALL ABOUT THE
BATHROOM SCALES. YOU NEED TO
LOOK AT THE WHOLE PICTURE.

Other factors beyond the scale


deserve your attention. If youre not
losing weight, yet sense a difference
in the fit of your clothes and youre
demonstrating more power in the
gym, its because youre gaining
muscle tissue and your body
composition is changing.
Its a healthy program, but
Quickstart is still very restrictive
once youve completed it, you
probably wont want to follow it
ever again. Instead, begin a longterm program, one thats tailored
for your level of activity and energy
needs. As your physique improves,
its a safe bet youve become
metabolically efficient, and you
should learn as much as possible
about keeping it that way.

GROUND RULES FOR


MAXIMUM FAT LOSS
EAT THE MEALS
IN ORDER
No, you cant eat one meal right
before another, you cant mix and
match foods, and you cant substitute
a banana split for a banana. Be very
clear with yourself: you made the
decision to follow this program, and
you must be accountable for your
progress, or lack of progress. Pick
specific times to eat, and then stick
to the timetable.

DONT CHEAT
Your friends may be chowing down
on fried calamari, but dont lose
your cool. Remember, you made the
choice to follow this plan. Drink your
water, stick to your programmed
menus, and tell yourself that three
weeks goes by really fast.
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MUSCLE & FITNESS

EAT ALL THE FOOD


PRESCRIBED
Your days been manic. Its 10pm
and you havent eaten meals 4, 5
or 6. Youd better get busy with
your knife and fork. Skipping meals
is far worse than not eating them
at consistent two- to three-hour
intervals. The plan is tuned for
caloric and appetite response,
so if you skip a meal then youre
going to be hungry.

EAT LEAN PROTEIN


THROUGHOUT THE DAY
Give your body a protein infusion
every couple of hours to maximise
muscle growth while stimulating the
release of fat-burning hormones.
The best sources include lean beef,
chicken and fish, lower-fat dairy
foods and soy.

DRINK 30ML OF WATER


FOR EVERY 0.5KG OF
BODY WEIGHT EACH DAY
If you stick to only this part of
the plan, youll drop nearly 2.5kg
guaranteed. Water allows your
body to rid itself of toxins, mobilise
nutrients and maintain a consistent
temperature. A low intake makes
your body find another way to
maintain homeostasis like storing
fat underneath your skin for
insulation. Most people have trouble
drinking a lot of water at first, but
the more you drink, the more youll
thirst for it. If youre not active, you
can lower fluid intake to 15ml per
half-kilo of body weight.

JANUARY 2016

BE STRATEGIC WITH
CARBOHYDRATES
Carbs come in two forms starchy,
faster acting options such as rice,
bread and pasta, which raise blood
sugar quickly; and non-starchy
carbs such as fruits, vegetables
and whole grains, which are higher
in fibre and raise blood sugar
gradually. Non-starchy carbs arent
a problem, but with starchy carbs,
its when you eat them thats key:
first thing in the morning or directly
after a workout and your body is
more likely to use them to refuel
energy reserves.

IF YOU WEIGH MORE


THAN 90KG ADD
MORE PROTEIN
The heavier you are, the more protein
you require. For every 10kg you
are above 70kg, add 30g of protein
(another protein shake, for instance)
per day, either in one meal or spread
over two. If you weigh less but are
tormented by cravings, you can add
this amount of protein as well.

DONT BE AFRAID
OF CONDIMENTS
Jazz up the prescribed meals without
loading on the calories or larding them
with bad fat. Youre not aiming to
create an adversarial relationship
with food, but to use food to spur
a physique change. Condiments
you can consume with abandon
include tomato sauce, mustard,
barbecue sauce, butter, salsa, spices,
horseradish, extracts (vanilla, orange,
almond), and lemon or lime juice.

THE QUICKSTART
3-WEEK PROGRAM
The plan is designed for an 80kg male.
For every increase of 10kg of body
weight, boost daily protein intake by
30g, the equivalent of 1 protein shake.
Regardless of your starting weight,
take a multivitamin daily. Time to get
started. Remember three weeks
goes by really quick. Stick to it and itll
be over before you know it youll be
lighter, happier and healthier.

MEAL PLANS

WEEK 1
MEAL 1
MEAL 2
MEAL 3

MEAL 4
MEAL 5

MEAL 6
TOTAL

FOOD
Oatmeal, plain, cooked
Orange (or a banana)
Apple
White rice, cooked
1/2 chicken breast, no skin
Spinach, steamed
Raw celery
Peanut butter (natural)
White fish, cooked (not battered or fried)
Zucchini, steamed
Asparagus, steamed
Tossed salad, no dressing
Mixed berries

PORTION
1 1/2 cups
1
1
1 cup
115g
1 cup
2 cups
1 tbsp
250g
1 cup
1 cup
3 cups
1-2 cups

CALORIES
218
62
81
233
142
36
38
94
238
29
43
66
45 (1 cup)
1325

PROTEIN
9
1
0
5
27
2
2
4
52
1
5
5
1
114

FAT
4
0
0
0
3
1
0
8
2
0
1
0
1
20

CARBS
38
15
21
51
0
8
9
3
0
7
8
13
10
183

PORTION
1.5 cups
1
1
1 tbsp
1/2 potato
115g
115g
2 cups
2 cups
1 tbsp
250g
1 cup
1 cup
3 cups

CALORIES
218
62
81
94
110
142
119
106
38
94
238
29
43
66
1278

PROTEIN
9
1
0
4
2
27
26
12
2
4
52
1
5
5
126

FAT
4
0
0
8
0
3
1
1
0
8
2
0
1
0
27

CARBS
38
15
21
3
25
0
0
20
9
3
0
7
8
13
162

FOOD

PORTION

CALORIES

PROTEIN

FAT

CARBS

Oatmeal, plain, cooked


Apple
1/2 chicken breast, no skin
(or) white fish
Squash, steamed
Asparagus, steamed
Tossed salad
with low-calorie dressing
Raw celery
Peanut butter (natural)
White fish
Zucchini, steamed
Tomato, steamed
Tossed salad, no dressing
Hard-boiled egg

1 1/2 cups
1
115g
115g
1 cup
1 cup
3 cups
1 tbsp
2 cups
1 tbsp
250g
1 cup
1 cup
3 cups
1 whole

218
81
142
119
36
43
66
25
38
94
238
29
65
66
74

9
0
27
26
2
5
5
0
2
4
52
1
3
5
6

4
0
3
1
1
1
0
2
0
8
2
0
1
0
5

38
21
0
0
8
8
13
1
9
3
0
7
14
13
1

1172

123

27

136

WEEK 2
MEAL 1
MEAL 2
MEAL 3

MEAL 4
MEAL 5

FOOD
Oatmeal, plain, cooked
Orange (or a banana)
Apple
Peanut butter (natural)
Baked potato
1/2 chicken breast, no skin
(or) white fish
Spinach, steamed
Raw celery
Peanut butter (natural)
White fish (not battered or fried)
Squash, steamed
Capsicum, steamed
Tossed salad, no dressing

TOTAL

WEEK 3
MEAL 1
MEAL 2
MEAL 3

MEAL 4
MEAL 5

MEAL 6
TOTAL

JANUARY 2016

MUSCLE & FITNESS

65

MEAL PLANS

Phase 2: what to eat to bulk up


Packing on muscle is a hard nut to
crack because it requires a nearperfect alignment of several rather
large planets.
First and foremost you have to
lift heavy weights, but you knew
that already. Secondly, you have
to give your body enough time to
grow, so rest days are essential,
as is good, solid sleep.
You do most of your growth
when youre asleep so eight hours
shut-eye every night is critical for
muscle development. And finally,
but absolutely crucially, you have to
feed your body enough of the right
nutrients so it can grow.
One of the most common mistakes
most men make when trying to gain
muscle is not feeding their bodies.
Think of muscle gain as eighty
percent diet and twenty percent

exercise. To grow seriously big


muscles youll need not only to eat
the right type of food, but also the
right amount at the right time.
Here then is your meal plan for
maximum muscle growth. Its a very
high protein, high calorie diet, so you
better be hitting heavy weights seven
or eight times a fortnight, working
the whole body. If youre not doing a
considerable amount of heavy lifting,
this meal plan will simply make you
fat. If you can stick to it for a month
or two, you should notice a
considerable change in your physique.
So, what are you waiting for?
Go to the gym and get eating. Youve
got nine weeks to get results.

This muscle-building diet


is designed to help you pack on lean
muscle as quickly as possible. Each

days menu provides approximately


3500 calories. Combined with a
full-body workout the plan should
help you gain 250 grams to half
a kilo of pure muscle each week.
Thats as much as two kilograms a
month. (If youre not meeting that
goal after several weeks, try upping
the intensity of your workouts and
adding 250-500 more calories to
the plan. If youre putting on more
than a half a kilo a week, cut 250500 calories a day.)
Whey it up: different brands
of whey protein powder might
deliver different amounts of energy
and protein. Each scoop of whey
powder should deliver roughly
120 calories and 20 grams of
protein. If it varies drastically,
modify your scoops so that it
matches this number.

MONDAY
Breakfast

Morning snack

Lunch

Afternoon snack

Bedtime snack

Oats and sultanas


(1/2 cup dry instant
oats made with
water plus 2 scoops
whey protein, 1/2
small box sultanas,
1 cup skim milk, 2
tsp flaxseed oil)

Strawberry citrus
smoothie. (2 scoops
whey protein, 1 cup
strawberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
orange juice)

Tuna salad (200g


can tuna in oil,
drained, 2 cups
tossed salad
greens, 1 tbsp
olive oil), glass
of skim milk

Banana citrus
smoothie (2 scoops
whey protein,
1 banana, 2 tsp
flaxseed oil, 1 cup
orange juice, ice)

2 cups skim milk,


1 scoop whey
protein, 1 apple,
2 tbsp peanut butter

580 CALORIES
52g PROTEIN
44g CARBOHYDRATES
20g TOTAL FAT

594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT

595 CALORIES
55g PROTEIN
5g CARBOHYDRATES
44g TOTAL FAT

545 CALORIES
43g PROTEIN
14g CARBOHYDRATES
23g TOTAL FAT

545 CALORIES
43g PROTEIN
14g CARBOHYDRATES
23g TOTAL FAT

Dinner
The muscle
omelette
Youll need:
2 large eggs
6 egg whites
Spinach (frozen)
Capsicum (diced)
1 cup skim milk
1 slice
wholegrain toast
1 tbsp butter

66

What to do
> Set a small 10cm pan over medium high heat and melt a
knob of butter, generously coating the base and sides.
> Whisk together egg whites and whole eggs. Add egg mixture
to pan and cook 3-5 minutes, until egg whites are cooked
through to the top, frequently lifting the sides of egg whites
with a spatula to allow uncooked portions to slide underneath
(tilt the pan to help them do this).
> Top one side of egg mixture with (thawed) spinach and
capsicum. Using the spatula, fold over un-topped side.
> Season to taste with black pepper and enjoy with skim milk and
a single slice of wholemeal toast topped with remaining butter.

MUSCLE & FITNESS

JANUARY 2016

60
AL
I
42g PROTEIN
56g CARBOHYDRATES
24g TOTAL FAT

MEAL PLANS

TUESDAY
Breakfast

Morning snack

Lunch

Afternoon snack

Bedtime snack

Oats and sultanas


(1/2 cup dry instant
oats made with
water plus 2 scoops
whey protein, 1/2
small box sultanas,
1 cup skim milk,
2 tsp flaxseed oil)

Strawberry citrus
smoothie (2 scoops
whey protein, 1 cup
strawberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
orange juice)

Tuna salad (200g


can tuna in oil,
drained, 2 cups
tossed salad
greens, 1 tbsp
olive oil), glass
of skim milk

Banana citrus
smoothie (2 scoops
whey protein, 1
banana, 2 tsp
flaxseed oil, 1 cup
orange juice)

2 cups skim milk,


1 scoop whey,
protein, 1 apple,
2 tbsp peanut butter

580 CALORIES
52g PROTEIN
44g CARBOHYDRATES
20g TOTAL FAT

594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT

595 CALORIES
55g PROTEIN
5g CARBOHYDRATES
44g TOTAL FAT

545 CALORIES
43g PROTEIN
14g CARBOHYDRATES
23g TOTAL FAT

545 CALORIES
43g PROTEIN
14g CARBOHYDRATES
23g TOTAL FAT

Dinner
Chicken and cabbage pasta
Youll need:
200g chicken mince
2 tbsp oil
1 cup sliced cabbage
2 tbsp lemon juice
1 cup of wholemeal pasta
(fettuccine, spaghetti
or linguine)
Glass of skim milk
100g container of
Greek yoghurt

What to do
> Cook the pasta in lightly
to soften.
> Stir-fry the mince in the
in a separate frypan until
cooked.
> Add the cabbage to the
stir-fry then add the
pasta to the mix.
> Cook for a couple of
minutes and season
with salt, pepper
and lemon or lime juice

lt

t r

til it t rt

520 CALORIES
58g PROTEIN
48g CARBOHYDRATES
4.5g TOTAL FAT

WEDNESDAY
Breakfast

Morning snack

Lunch

Afternoon snack

Bedtime snack

Muscle omelette
(2 large eggs,
5 egg whites,
1/2 cup spinach),
capsicum (diced),
1 cup skim milk
1 slice toast
1 tbsp butter

Blueberry citrus
smoothie (2 scoops
whey protein,
1 cup blueberries,
2 tsp flaxseed oil,
1 tsp olive oil 1 cup
orange juice)

Turkey sandwich
(150g sliced turkey
breast, mustard,
2 slices wholegrain
bread), 2 cups
tossed salad
greens, 1 tbsp
olive oil dressing

Strawberry citrus
smoothie (2 scoops
whey protein,
1 cup strawberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
orange juice)

2 cups low-fat
yoghurt, 1 small
box sultanas,
1/2 cup almonds

608 CALORIES
42g PROTEIN
56g CARBOHYDRATES
24g TOTAL FAT

594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT

537 CALORIES
42g PROTEIN
51g CARBOHYDRATES
19g TOTAL FAT

594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT

689 CALORIES
39g PROTEIN
68g CARBOHYDRATES
29g TOTAL FAT

Dinner
Chilli con carne
Youll need:
200g low-fat beef mince
1 small onion, diced
2 cloves garlic, finely diced
1 can diced tomatoes
1 can red kidney beans
Worcestershire sauce (optional but
adds an extra bit of flavour)
1 tbsp chilli powder
small dollop of sour cream and chives
if you want to get all fancy.
Packet 90-second brown rice

What to do
> Drain off any excess fat after frying meat.
Add canned tomatoes, kidney beans and
seasonings. Mix well, cover and cook for
30 minutes over medium low heat.
> Dont let the mince dry out. Serve on bed
of 90-second brown rice. Enjoy with glass
of skim milk.

6
AL
I
53g PROTEIN
54g CARBOHYDRATES
22g TOTAL FAT

JANUARY 2016

MUSCLE & FITNESS

67

MEAL PLANS

THURSDAY
Breakfast

Morning snack

Lunch

Afternoon snack

Bedtime snack

Oats and sultanas


(1/2 cup dry instant
oats made with
water plus 2 scoops
whey protein,
1/2 small box
sultanas, 1 cup
skim milk, 2 tsp
flaxseed oil)

Strawberry citrus
smoothie (2 scoops
whey protein, 1 cup
strawberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
orange juice)

Chicken salad
(200g diced
chicken breast,
2 cups tossed salad
greens, 1 tbsp olive
oil dressing), glass
of skim milk

Banana citrus
smoothie 2 scoops
whey protein,
1 banana, 2 tsp
flaxseed oil, 1 cup
orange juice)

2 cups skim milk,


1 scoop whey,
protein, 1 apple,
2 tbsp peanut butter

580 CALORIES
52g PROTEIN
44g CARBOHYDRATES
20g TOTAL FAT

594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT

413 CALORIES
42g PROTEIN
48g CARBOHYDRATES
17g TOTAL FAT

545 CALORIES
43g PROTEIN
14g CARBOHYDRATES

545 CALORIES
43g PROTEIN
14g CARBOHYDRATES
TOTAL FAT

Dinner
Kangaroo steak with
chilli, lime & rosemary
Youll need:
300g kangaroo steak
1 tbsp olive oil
2 long red chillis
1 fresh lime (cut
into quarters)
2 sprigs of fresh
rosemary
2 tbsp lime juice

What to do
> Soak steak in olive oil, lime
juice, salt and pepper for
20 minutes.
> On high heat sear steak for
2 minutes each side, turn down
to medium heat for a further
two minutes.
> Add rosemary, chilli and lime to
pan and let rest in pan for a further
after cooking. Serve with a 100g baked sweet potato and
dollop of natural yoghurt and fresh green beans.

CALORIES
58g PROTEIN
48g CARBOHYDRATES
4.5g TOTAL FAT

FRIDAY
Breakfast

Morning snack

Lunch

Afternoon snack

Bedtime snack

Omelette (2 large
eggs, 5 egg whites,
1 large diced green
capsicum)
1 cup skim milk
1 slice wholegrain
toast, 1 tbsp butter

Blueberry citrus
smoothie (2 scoops
whey protein,
1 cup blueberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
orange juice)

Ham sandwich
(150g sliced ham,
mustard, 2 slices
wholegrain bread)
2 cups tossed salad
greens, 1 tbsp olive
oil dressing

Strawberry citrus
smoothie (2 scoops
whey protein,
1 cup strawberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
orange juice)

2 cups low-fat
yoghurt, 1 small
box sultanas,
1/2 cup almonds

608 CALORIES
42g PROTEIN
56g CARBOHYDRATES
24g TOTAL FAT

594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT

624 CALORIES
28g PROTEIN
92g CARBOHYDRATES
16g TOTAL FAT

594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT

689 CALORIES
39g PROTEIN
68g CARBOHYDRATES
29 TOTAL FAT

Dinner
Spicy pepper pork chops
with roast capsicum
Youll need:
2 (100g) pork mid-loin chops
1 tbsp olive oil
Pinch of salt
Pepper
2 tsp Chinese five spice
2 tsp whole black peppercorns
1 whole capsicum

68

MUSCLE & FITNESS

What to do
> Mix salt, pepper, Chinese five spice and peppercorns
in a bowl. Coat pork chops with the mixture.
> Heat oil in hot pan and sear pork chops on
both sides for two minutes or until brown. If youre
using a frypan, turn off heat and allow to rest. If not,
lower the heat and cover.
> To roast capsicum, cut into quarters and de-seed.
Cook under a hot grill for 6-8 minutes, then add to
pan before serving.

JANUARY 2016

560 CALORIES
59g PROTEIN
5g CARBOHYDRATES
35g TOTAL FAT

MEAL PLANS

SATURDAY
Breakfast

Morning snack

Lunch

Afternoon snack

Bedtime snack

Oats and sultanas


1/2 cup dry instant
oats made with
water plus 2 scoops
whey protein,1/2
small box sultanas,
1 cup skim milk,
.-* &2- )#&

Strawberry citrus
smoothie -))*whey protein, 1 cup
strawberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
),(! $/#

Tuna salad !
can tuna in oil,
drained, 2 cups
tossed salad greens,
.-* )&#0 )#&
glass of skim milk

Banana citrus
smoothie-))*-
whey protein,
1 banana, 2 tsp
flaxseed oil, 1 cup
),(!$/#

2 cups skim milk,


1 scoop whey
protein, 1 apple,
2 tbsp peanut butter

580 CALORIES
52g PROTEIN
44g CARBOHYDRATES
20g TOTAL FAT

594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT

595 CALORIES
55g PROTEIN
5g CARBOHYDRATES
44g TOTAL FAT

545 CALORIES
43g PROTEIN
14g CARBOHYDRATES
23g TOTAL FAT

540 CALORIES
54g PROTEIN
34g CARBOHYDRATES
20

Dinner
Cheat Day Pizza
Youll need:
1 wholemeal readymade
pizza base
60g sundried tomatoes
1 cup torn rocket leaves
'),# 3)/(
2 tbsp pizza sauce
50g freshly grated
parmesan cheese
1 glass of skim milk

What to do
> Coat the bottom of the pizza base with pizza sauce.
> Place sundried tomatoes on top with half of the
fresh parmesan cheese.
> Bake in oven at 200C for 10 minutes.
> Remove from oven, add fresh rocket and remaining
parmesan cheese.
> Drizzle a little olive oil over the pizza before eating.
54
35g PROTEIN
52g CARBOHYDRATES
24g TOTAL FAT

SUNDAY
Breakfast

Morning snack

Lunch

Afternoon snack

Bedtime snack

Omelette &,!
eggs, 5 egg whites,
1 large diced green
*-#/' /*
skim milk, 1 slice
wholegrain
toast, 1 tbsp butter

Blueberry citrus
smoothie -))*whey protein,
1 cup blueberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
),(! $/#

Turkey sandwich
! -&# ./,%3
breast, mustard,
2 slices wholegrain
, /*tossed salad greens,
1 tbsp olive oil
dressing

Strawberry citrus
smoothie-))*whey protein,
1 cup strawberries,
2 tsp flaxseed oil,
1 tsp olive oil, 1 cup
),(!$/#

2 cups low-fat
yoghurt, 1 small
box sultanas,
1/2 cup almonds

608 CALORIES
42g PROTEIN
56g CARBOHYDRATES
24g TOTAL FAT

594 CALORIES
43g PROTEIN
16g CARBOHYDRATES
36g TOTAL FAT

537 CALORIES
42g PROTEIN
51g CARBOHYDRATES
19g TOTAL FAT

594 CALORIES
43g PROTEIN
56g CARBOHYDRATES
18g TOTAL FAT

689 CALORIES
39g PROTEIN
68g CARBOHYDRATES
29g TOTAL FAT

Dinner
Butter and garlic salmon
Youll need:
1 x 200g salmon fillet
25g butter
1 clove garl
Salt and p

What to do
> Melt a small knob of butter in a frying pan using
medium heat
> Add salmon and cook for about 5 minutes, turning
h i e. The fish is cooked when there is no pink
ss on the side of the fillet.
en fish is cooked remove from pan. Add
maining butter and garlic and heat
until it starts to bubble.
> Return fish to pan then serve,
pouring sauce over fish.
> Serve with a plain salad and
glass of skim milk.

JANUARY 2016

656 CALORIES
49g PROTEIN
12g CARBOHYDRATES
47g TOTAL FAT

MUSCLE & FITNESS

69

TIME UNDE

Extending the length of your sets may


be the best and most underutilised way
to build slabs of muscle.
BY DAN TRINK /// PHOTOGRAPHS BY EDGAR ARTIGA

THERE ARE LOTS OF

BARBELL BACK SQUAT

Use a low bar position with the bar


resting across your traps not at
the base of your neck. As for depth,
thighs parallel to the oor is
textbook, but going slightly lower
(as pictured) is even better.

reasons to have an eye on the clock


when youre training. Timing your
workouts and rest periods will
make sure that you arent taking
too long between sets; it will
guarantee you finish your training
with enough time to get to work;
and it will even get you back on
track when youre staring too long
at the cute girl wearing yoga pants
in the squat rack.

But there is one aspect of timing


in your workouts that you may
be missing out on completely.
One that will ensure that you are
working your muscles in a way that
optimises growth. A method that
has you time out the length of each
phase (lowering, lifting, pausing)
of each rep and, ultimately, each
set in order to promote the greatest
amount of muscle gain. This
technique is simply called Time
Under Tension (TUT) training.
TUT can be achieved in two
ways. The first is to set a timer
say, for 40 seconds and continue
to perform an exercise for that
amount of time without stopping.
A more effective way, and the one
this program will focus on, is to use
a tempo prescription for each rep.
Why is this more effective? Because
it allows you to specifically slow
down the eccentric or lowering
phase of each rep. And there is
much research to back up that
slow eccentric phases are an
effective way to build mass.
In our program charts, tempo
is laid out as a four-digit number.

JANUARY 2016

MUSCLE & FITNESS

71

TIME UNDER TENSION

Each number correlates with a


specific phase of the movement and
represents the number of seconds
you will spend in this phase. The
first number represents the lowering
phase (for example, the descent in a
squat, lowering yourself in a pullup, or bringing a bench press down
to your chest). The second number
refers to any pause at the bottom of
the movement. The third is the lifting
phase in which you are overcoming
gravity to lift the bar or your body.
The final number is any pause that
might occur at the top. So a 4-1-1-0
tempo for a back squat would have
you lowering for a four-second
count, pausing for one second at the
bottom, taking one second to stand
up, and then not pausing at the top.
Using tempo this way will force each
rep to last six seconds (4+1+1+0 =
6). If you maintain this tempo for
eight reps, then the entire set will
take 48 seconds, which falls right in
the middle of the ideal time under
tension range to build muscle (40
to 60 seconds).
And while it may take a workout
or two to get used to using tempo,
the benefits are worth it. Heres
how to shorten your learning curve.
MOST TUT PROGRAMS (this one

included) focus on a slow lowering


phase and a fast lifting phase. So
even if you lose count of the seconds
for each, remember that you should
go down slow and come up fast.
YOU ARE GOING to want to cheat

the rep speed and move faster as


you fatigue. Dont. Get a training
partner to count the tempo for you.
Three or four seconds is a long time.
BE CONSERVATIVE with your

YOU WILL LIKELY be very sore

the first week or two of training this


way. Prepare appropriately.
72

MUSCLE & FITNESS

JANUARY 2016

DIRECTIONS: Perform each workout once per


week, resting on two non-consecutive days.
Note that the reps shown in the charts are
for use in Week 1 only. In Weeks 2 to 4, use
the following guidelines:
WEEK 2 - all reps go to 10-12
WEEK 3 - all reps go to 6-8
WEEK 4 - all reps go to 12-15
You will also need to scale your weights
appropriately from week to week. When the
number of reps per set goes down, weights
should increase over the previous weeks.
When the number of reps per set goes up,
weights will likely have to decrease.

WEEK 1 /// DAY I


EXERCISE

REPS

SETS

TEMPO

REST

810

4-0-1-0

60 sec

810/leg

3-0-1-0

60 sec

810

4-0-1-0

60 sec

C1. Walking
lunge

810/leg

2-0-1-0

60 sec

C2. Hanging
knee raise

810

4-0-1-0

60 sec

A. Barbell
back squat
B1. Dumbbell
step-ups
B2. Romanian
deadlift

WEEK 1 /// DAY II


EXERCISE

REPS

SETS

TEMPO

REST

A. Bench press

8-10

3-1-1-0

60 sec

B1. Single-arm
dumbbell
overhead press

8-10/side

3-0-1-0

60 sec

B2. Cable
chest flye

8-10

4-0-1-0

60 sec

C1. Seated
Arnold press

8-10

3-0-1-0

60 sec

C2. Push-ups

8-10

4-0-1-0

60 sec

G RO O MIN G BY VA L IS S A YO E

weight selection. While you may


be able to bench 100kg for 10 reps
normally, the longer lowering phase
will make things much harder. Cut 20
percent off the weight you use. While
this may not be great for your ego,
controlling the TUT will ultimately give
you the size you want.

THE PROGRAM

TIME UNDER TENSION

SINGLE-ARM
DUMBBELL
OVERHEAD PRESS

Hold a dumbbell in your right


hand and spread your left arm
out to the side for balance.
Start with the dumbbell at
or above your shoulder, then
press straight up, keeping your
core tight. Do an equal number
of reps on both sides.

JANUARY 2016

MUSCLE & FITNESS

73

TIME UNDER TENSION

DUMBBELL
STEP-UPS

WEEK 1 /// DAY III

Hold a dumbbell in each hand


and place a bench or box on
the oor in front of you thats
knee height. Place one foot on
the bench and drive through
your heel to come up onto the
bench. Keep your torso upright.

EXERCISE

REPS

SETS

TEMPO

REST

A. Pull-up

8-10

4-0-1-0

60 sec

B1. Barbell
bentover row

8-10

3-0-1-0

60 sec

B2. Cable
straight-arm
pulldown

8-10

4-0-1-0

60 sec

8-10/side

3-0-1-1

60 sec

8-10

4-0-1-0

60 sec

C1. Single-arm
DB row
C2. Rear
dumbbell flye

74

MUSCLE & FITNESS

JANUARY 2016

TIME UNDER TENSION

BARBELL
BENTOVER ROW

Set a barbell on a rack at hip level


and grasp it with both hands at
shoulder width. Take the bar out
of the rack, step back and set your
feet at shoulder width. Bend your
hips back and lower your torso
until its about parallel to the oor.
Row the bar to your belly, keeping
your lower back in its natural arch.

JANUARY 2016

MUSCLE & FITNESS

75

TIME UNDER TENSION

WEEK 1 /// DAY IV


EXERCISE

REPS

SETS

TEMPO

REST

A. Trap-bar
deadlift

8-10

3-0-1-0

60 sec

B1. Heel-elevated
goblet squat

8-10

3-2-1-0

60 sec

B2. Glute-ham
raise

8-10

4-0-1-0

60 sec

C1. Leg press

8-10

3-1-1-0

60 sec

C2. Reverse
hyperextension

8-10

3-0-1-0

60 sec

WEEK 1 /// DAY V


EXERCISE

REPS

SETS

TEMPO

REST

A. Barbell
Floor press

8-10

3-1-1-0

60 sec

B1. Close-grip
chin-up

8-10

3-0-1-0

60 sec

B2. Decline EZbar skull crusher

8-10

4-0-1-0

60 sec

C1. Incline
DB curl

8-10

3-0-1-0

60 sec

C2. Triceps rope


pressdown

8-10

3-0-1-0

60 sec

HEEL-ELEVATED GOBLET SQUAT

Hold a single dumbbell vertically in your hands, palms


cupped under the top end of the bell. Stand with your
heels on a pair of plates, then perform squats, dropping
your hips low and keeping your back at throughout
the move.

DECLINE EZ-BAR SKULL CRUSHER

Hold a loaded EZ-bar and lie on a decline bench,


hooking your feet under the foot rest. Keeping your
elbows xed in place throughout the move, bend them
to lower the weight to the top of your head, then engage
your triceps to extend the weight back to the top.
76

MUSCLE & FITNESS

JANUARY 2016

TIME UNDER TENSION

REAR DUMBBELL FLYE

Hold a pair of light dumbbells


and lie facedown on an incline
bench. Keep your elbows extended
while you spread your arms away
from your body to form a T. Squeeze
your rear delts in the peak position.

TRAP-BAR DEADLIFT

Stand in the middle of a loaded


trap bar and squat low to grab the
handles. Keep your back at and
look straight forward as you push
through your heels to stand up.

DAN TRINK, C.S.C.S.,

is a strength coach and personal trainer


and the author of the book High-Intensity
300 from Human Kinetics. Find him on
Facebook: TrinkFitness and on the web:
trinktness.com

JANUARY 2016

MUSCLE & FITNESS

77

SUPPS FOR

FITNESS
Separating fact from ction

BY BEN LUCAS

Eating right and


lifting weights
undeniably adds
muscle. But if
youre looking
sults you achieve
from eating right and the hard work
you put into training, you may
find yourself looking to various
supplements for an added boost.

There are thousands of vitamins you


could be taking, but taking a pot of
pills and potions can be a strain on
your bank account, not to mention
a potential waste of time. Here, Ben
Lucas, former professional football
player and founder of Flow Athletic in
Sydney, gives us the down-low on the
common supplements used by fit folks,
and whether they live up to their hype.

JANUARY 2016

MUSCLE & FITNESS

79

FIT SUPPS

MAGNESIUM
Whether youre strength training or aerobic
training, magnesium is important for post-workout
recovery, as it actually eases muscle tension.
In fact, its often recommended to those suffering
from fibromyalgia, a condition that involves chronic
pain from muscle and joint tension. Your body
needs 80 to 420mg per day, depending on your age
and overall health. The reality is that two thirds
of Aussies are actually deficient.
If youre feeling tired on a daily
basis, have difficulty recovering
from your workouts and often
have restless sleep, Magnesium
could do wonders for you. Some
people find that it can upset
their stomach in this case, a
magnesium cream can be applied
to the skin for the same effect.

PROBIOTICS
This is one supplement thats not often
discussed among men looking to tone up, but
probiotics are becoming the latest buzz-word
in health, and for good reason. Probiotics are
healthy bacteria that help support your gut,
which is linked to many aspects of human
health. Frequent hard training means that the
immune system is often suppressed, leaving
you more prone to common colds and illnesses.
Ideally probiotics should be taken daily, in the
form of fermented foods or a supplement, but
increased in times of stress such as before a
race, during heavy training loads or if you feel
a cold coming on. A healthy gut can alleviate
common issues like bloating, gastrointestinal
discomfort and a weakened immune system.

80

MUSCLE & FITNESS

JANUARY 2016

BRANCHEDCHAIN AMINO
ACIDS (BCAAs)
BCAAs are essential nutrients that
the body obtains from proteins found
in food, especially meat, dairy products and
legumes. Athletes use BCAA to improve their
performance and reduce protein and muscle
breakdown during intense training. It creates
an anabolic effect in the body, and many believe
this can encourage fat burning. But do you really
need them? If youre someone who completes
multiple high-intensity sessions per week,
or more than one session in a
day, then you should consider
taking BCAAs. However,
you will only see the benets
if you are eating well, too
its not going to burn away
the croissant you had for
breakfast. These days, a lot
of protein powders actually
incorporate BCAA into their
formula, so you can take out
two birds with one stone.

FIT SUPPS

UBIQUINOL
If you find youre often lacking in energy by the
afternoon, it may mean that your ubiquinol levels
are low. Ubiquinol is the bioavailable (more easily
absorbed) form of CoQ10, one of the essential
antioxidants naturally found in the body to help with
fatigue and muscle repair, but it declines naturally
as you age, particularly if you partake in strenuous
exercise. Ubiquinol is responsible for providing your
cells with energy, and if you cant seem to shake
that sluggish feeling, its worth considering. In terms
of fitness, studies have shown that it both reduces
inflammation after exercise resulting in improved
recovery time and boosts muscle power, leading
to improved athletic performance. This one is best
suited to people undertaking endurance fitness
activities like long-distance running, or anyone over
the age of 30 looking to improve energy levels.

CREATINE

Creatine is formed from amino acids and plays a


role in converting food into energy so its basically
a fuel. Creatine increases the bodys ability to
produce energy rapidly. Its most effective in highintensity training and explosive workouts. With
more energy, you can trainer harder and more
often, producing faster results. Is it something you
should look into? There are mixed responses, but
many consider this a good starting
point supplement. Realistically, if
youre exercising for 30 minutes or
less a day, you probably dont need
to be worrying about increased
performance. But if
youre serious about
building muscle
and increasing
endurance, its
worth a thought.

ELECTROLYTES
Electrolytes are minerals found in your body
and body fluids that carry an electric charge.
The failure to maintain a normal balance can
lead to dehydration. Yes, you lose electrolytes
when you sweat, but that doesnt mean you
need to be rushing out to grab a sports drink
or electrolyte powder. Unless youre engaging
in endurance exercise, such as a 10 kilometre
run, water will do the trick just fine. Endurance
athletes, including marathon runners, are the
ones who should consider supplementation
in their hydration plan due to the significant
amount of sweat lost while running.

JANUARY 2016

MUSCLE & FITNESS

81

FIT SUPPS

PROTEIN POWDER
You can buy protein powders pretty much anywhere from health
food stores, supermarkets and all over the internet. Many people,
from marathon runners to body builders, use protein powders to
help build muscle mass. For the everyday gym-goer, its important to
consume protein within 30-45 minutes of your workout, to feed your
muscles and encourage lean muscle growth.
But that doesnt mean you need protein powder
specifically. Eggs, hummus and milk
will all do the trick. If youre looking to
bulk up, whether for a competition
or just in general, protein powder
is a useful way to help reach your
daily protein goals without having
to consume an entire egg factory. It
can also make a convenient, healthy
snack. But the bottom line? Its not
an essential for everyone.

L-GLUTAMINE
L-Glutamine, another amino acid found
naturally in the body, has been shown
to minimise breakdown of muscle and
improve protein metabolism. Many
downplay the benefits of glutamine,
but for men who are looking to
build muscle in particular, its been
shown to be quite beneficial at
speeding up muscle repair and
increasing power. Nowadays,
many protein powders include
a good dose of L-Glutamine
and its easily attainable
as its found in
almost all major
food sources such
as lean protein,
dairy products,
cabbage and
beans, so it shouldnt
be too difficult for you to
incorporate into your day.

82

MUSCLE & FITNESS

JANUARY 2016

Particular supplements can


definitely benefit those who are
training hard and have strong fitness
goals in mind. However, as you can
doubt see, not everyone suits the
same supplements, and none are
necessarily essential. The best
thing to do is be honest with yourself
about how hard youre training,
and whether your body actually
needs some of the more hardcore
supplements. The second thing to
keep in mind is that no amount of
supplementation can reverse the
effects of an unhealthy diet. The
truth is that if youre still eating a
multitude of processed hardcore
and sugary hardcore, musclerepairing supplements arent going
to have much of an effect.

Jump-start your day.


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75 YEARS OF M&F WISDOM


As we wrap our 75th anniversary celebration this month, we
combed our archives for the best pieces of advice that hold up
today. From the 1940s to the 2000s weve kept our readers ahead
of the curve. Here, we present the 75 best pieces of advice weve
ever offered, from Day 1 in 1940 to today.
BY THE EDITORS OF M&F

WISDOM FROM EVERY ERA

19401959
BEFORE IT WAS COOL
Natural energy
In the 1940s, less was
known about table
sugars negative health
impact, but we still
steered readers toward
natural sweeteners like
honey, which is also
a cough suppressant
and today a top pick
for endurance racers.

Smoking kills

KEEP ON
PRESSING

In Jan. 1947, we
published an
article on the
benefits of
overhead
pressing that
holds up today;
its perfect for
building the delts
and tris and
even developing
core strength.
T H I S S P R E A D : P H O T O S C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S ; N E V E U X (O L I VA ) ; Z E L L E R / F I T N E S S P U B L I C AT I O N S , I N C . ( A R N O L D) ;
C A R U S O ( T H E R I A U LT ) ; C O U R T E S Y O F R E E V E S I N T E R N AT I O N A L ( R E E V E S)

STRONGMAN
In every issue in 1954, we
published Strongman
Stunts You Can Do.
Strongman training, like
Olympic lifting, has
enjoyed a resurgence,
though youre now more
likely to see it led under
functional training.
In recent years, weve
continued to extoll the
benets of Atlas stone
lifts, which columnist
Rob Orlando considers
indispensable for building
strength everywhere.

The bent press


An oldie but goodie:
between 1948 and
1957 we frequently
recommended the
bent press: start with a
dumbbell on one shoulder,
bend to the opposite side
and press the weight up
with one hand. Its a great
way to build shoulder and
core strength.

The original
Weider principle

1941OLYMPIC ROOTS

Dating back to the March 1941 issue of


Your Physique, weve preached the overall
strength and aesthetic benets of Olympic
weightlifting. While these lifts fell out of favour,
they reemerged with the popularity of CrossFit.

Joe Weider wrote Dont


Be a Cigarette Slave in
August 1944 and Do
Cigarettes Cause
Cancer? in Dec. 1947.
This at a time when
doctors recommended
cigarettes as a stress
reliever. Today, smoking
is the largest preventable
cause of death and
disease in Australia.

FINISHERS
Weiders
CompoundSet Principle
supersetted the
same muscle to
instigate pump.
Today, lifters
use this to
finish a
muscle.

PULL-UP
AND HOLD

In Sept. 1959,
we published
The Prone
Chin. Today, we
just call that a
pull-up, but the
articles advice
is sound: to
hold the peak
position of a
pull-up for a
few seconds
to force both
your lats and
biceps to grow.

JANUARY 2016

Your Physique introduced


a training technique
called supersets for the
rst time in 1951. Today,
youd be hard-pressed
to nd an athlete
anywhere in the world
who hasnt used them
to make workouts more
intense and efficient.

Use the force


Ever have your training
partner help you nish
a heavy set after youve
hit failure? The benets
of going just a bit beyond
your limits increased
pump and hormone
release were rst
noted in 1952 in
Your Physique.

Isolate
Preacher curls, rope
pressdowns, cable
crossovers and other
isolation moves owe
much of their immense
popularity to the
introduction of this
principle in March 1952.

MUSCLE & FITNESS

85

WISDOM FROM EVERY ERA

19401959
USE THE
POWER OF
THE BELL

BOX IT UP:
the box squat
forces you to
develop
concentric
strength.

Based on the three


Muscle Builder articles
about kettlebell training
between 1952 and
1959, one of which was
TRY KETTLEBELLS FOR
SUPREME SCULPTURE
OF THE TORSO, old-time
lifters knew what bells
could do. One 2014 Journal
of Strength Conditioning
study found two-handed
swings coupled with sumo
deadlifts provided more of
a cardiovascular workout
than hitting the treadmill.
Widely credited with
introducing the West to
kettlebells, strength coach
Pavel Tsatsouline recently
shared his top tip for
the KB overhead press:
Contract your abs, clench
your glutes and use
a crushing grip.

DO BOX SQUATS

BEFORE IT WAS COOL


Dont
forget
to ush
Muscle ushing,
or doing multiple
exercises per
body part to
trigger maximum
hypertrophy,
was rst
reported by
Weider in 1953
and remains a
staple today.

86

Thats so dip
The dip was the
Exercise of the
Month in Jan. 1955.
Today, it remains
one of the most
effective exercises
for building the
arms, chest,
shoulders and core.
For maximum
contraction in your
pectorals, lean
forward as you dip.

MUSCLE & FITNESS

Home sweet
home
At-home workouts
have been endorsed
since our 1954
issue. Then, it was
deep knee bends.
Today, we offer
body-weight
workouts you can
do anywhere.

JANUARY 2016

Partner up

Powerbuild

If you train with


someone else
and especially if you
train with someone
whos stronger than
you youre going
to work out much
harder. It has
evolved today, but
the truth of this
statement is the
basis for all group
tness classes.

Start heavy, nish


light. Josh Bryant
wrote about powerbuilding for us in
Nov. 2014, echoing
a Weider idea from
the 50s. Start your
next back workout
with four heavy sets
for four reps, then
lighten up with other
accessory moves
for 10 to 15 reps.

Squeeze
at the top
The Peak
Contraction
Principle says
to squeeze the
muscle being
trained at the top
of a rep for one
to two seconds to
apply max tension.
Try it on every
isolation move
you do today.

C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S ( 2 ) ; M A R I U S B U G G E ( K E T T L E B E L L )

The box squat was a staple of this magazine during


its early days. By squatting onto a box, you eliminate
the rebound effect of the free squat, in which you ca
an
bounce out of the hole by quickly changing direction.
The box squat (using a box or bench, as shown) forc
ces
you to come to a complete stop at depth and genera
ate
all your own power out of the hole. Powerlifting legen
nd
LOUIE SIMMONS actually learned the box squat from
M&F and spread it to the powerlifting community.

WISDOM FROM EVERY ERA

19601979

BEFORE IT WAS COOL


Tweak tempo
and TUT
The Weider Superspeed
Principle wasnt airtight.
However, the suggestion
to tinker with tempos
and Time Under Tension
to maximally fatigue
muscle bres was
ahead of its time.

Supp up
Articles from the 1960s
like How Supplements
Revolutionised My
Bodybuilding Program
did more than move Weider
products. They radically
changed many lifters
nutrition plans and
their bodies quickly.

HIT IT HARD

High-intensity training (HIT)


gained popularity throughout the
1970s. As it did, Muscle covered HIT
principles and training, as well as
spin-offs such as MIKE MENTZERs
Heavy Duty. Mentzers training
style called for using heavy
weights with lower rep counts
while using forced reps, negative
reps and rest-pause. Today,
these techniques remain
invaluable for gaining size.

Cheat to win
Employing cheat reps
using a touch of momentum
to squeeze out an extra rep
or two allows you to train
beyond failure, overload
the muscle and move
past sticking points. Just
remember: use it sparingly.

Just say no
to plateau
Change your routine
consistently and allow
your body to determine
how much rest you
require between training
sessions. By 1964, we were
encouraging readers to
rotate exercises in and out
of their programs and use
exercises in which they
werent procient.

See it to achieve it
One of Arnolds secrets:
visualisation. He explained
to us, When I was burning
out concentration curls,
I imagined my arm lling
the room. Decades later,
studies would prove this
technique improves
performance.

Squat for size


We take it for granted
today that the squat is
the king of exercises, but
this happened by slow
discovery. Heavy squatter
Tom Platz even admitted
that he got carried away
with upper-body work
before discovering
the squat.

Self-motivate
Seles werent a thing
in the 70s, but readers
were instructed to
get before-and-after
photographs of
themselves to track
their training progress.

GO NEGATIVE
The majority of muscle
damage occurs during
the eccentric, or negative,
portion of the lift. Guys like
Chuck Sipes found negatives
particularly useful, telling us:
I concentrate as much on
lowering the bar slowly
as the curl itself.

JANUARY 2016

MUSCLE & FITNESS

87

WISDOM FROM EVERY ERA

19601979

BEFORE IT WAS COOL


Manage stress
Unmanaged stress triggers
spikes in cortisol, emotional
eating, and loss of appetite
or motivation, points
addressed in a June 1960
article, Your Greatest
Muscle-Building Enemy.

Steroids 101
Educating lifters on the
pros and cons, rather than
outright demonising
anabolic steroids, gave
readers the ammo they
needed to make an
educated decision about
why they should steer
clear of steroids.

Sleep it off
In 1970 we said, Sleep is
vital to tissue repair and
the restoration of energy
depleted by training.
Last year, the CDC said
insufficient sleep is a public
health problem. You wont
just hamper your gains, youll
put yourself at increased risk
for heart attack and stroke.

Split it
The Weider Split System
started with a chest day,
a legs day and so on but
evolved to the modern
splits of chest/back, bis/
tris, legs/shoulders by the
1970s. The need for the
modern man to get more
done in less time made
training more efficient.

SLOW DOWN

Its common for beginners to want to go as heavy


as possible, but getting big muscle is a marathon,
not a sprint. In 79, two-time Mr Olympia winner
FRANCO COLUMBU urged against letting the
ego get in the way. He said joint soreness and
muscle pain are never to be ignored.

DONT
FEAR FRUIT

Work the
whole core

Because fruit contains sugar,


many weightlifters, then and now,
stay away from it. In moderation,
however, fresh fruit is a healthy
source of bre, vitamins,
micronutrients, antioxidants
and phytonutrients. As a pre- or
post-workout snack,
fruit aids muscle
endurance and
replenishes
glycogen levels.

Hone Technique
Without proper technique
so well practised it
becomes completely
automatic added
strength is of little use,
we said. Some 50 years
later, nothings changed:
technique trumps weight.
Always has, always will.

Isometrics
Most people place
emphasis on the concentric
and eccentric portions
of the rep. But isometric
contractions, without
movement, provide an
entirely different and
powerful training stimulus.

88

MUSCLE & FITNESS

TRUST YOUR GUT


The Weider Instinctive Training Principle
told lifters to trust their instincts. If youre
convinced a different approach will trump
conventional wisdom, follow your gut and
test it out. Bill Grant rened the denition
for us: The single most important thing
I gained from the multitudinous training
techniques I experimented with is the
knowledge of what works best for me.
JANUARY 2016

T H I S S P R E A D : C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S ( 3 ) ; I S T O C K P H O T O

In Dec. 1979, we quoted


Mike Mentzer: Most
bodybuilders spend
more than enough
time developing rectus
abdominis or the frontal
midsection area while
almost totally neglecting
the oblique and serratus
muscles.

WISDOM FROM EVERY ERA

19801999

RELEASE GH WITH
COMPOUND LIFTS

The squat, bench and deadlift do more


than get you big and strong they release
HGH, which has an anti-ageing effect on
the entire body. By the late 80s, we
began to herald these previously littleknown benets. Today, we use these
lifts as the basis of just about every
program we publish.

BEFORE IT WAS COOL


Women
should lift
The hormonal
differences
between men
and women
make it all but
impossible
for most
women to begin
resembling
male bodybuilders.
Ladies: lift
away!

Young
kids
should
lift
Kids need to drill
form and perfect
it before adding
weight, but weve
tried to bust the
stunted growth
myth for 30
years. Today,
the ASCA
has specic
guidelines.

Simple
cardio

Powerlift
for size

Whether you
want to ride,
run or play
basketball,
cardio is cardio
and fresh
air has its own
benets.
Moreover, if
you keep cardio
interesting,
youll do it
more often.

Men who train


seriously for the
big three the
squat, bench
and deadlift
have a leg up
on men who
just train for
a pump.
A stronger
muscle is
always a
bigger muscle.

Blast It!

Heels up

Preload

Throughout the
80s, we
recommended
the arm blaster
for standing
isolation of the
biceps and
couldnt be
happier with its
recent (minor)
resurgence. Its
a lot cheaper
than a preacher
bench.

Squat with
your heels
slightly raised
either on
a wood
plank or on
some weight
plates to place
more emphasis
on quad
development.
This still
works well.

Weve urged
the use of
creatine since
it hit the
scene. Along
with caffeine
and aminos,
its perfectly
safe and
effective
and a staple
of preworkouts
since the 90s.

JANUARY 2016

MUSCLE & FITNESS

89

WISDOM FROM EVERY ERA

19801999
BEFORE IT WAS COOL
Deadlift
By the early 80s, Weider
was so convinced of
the effectiveness of
deadlifting for building
muscle all over the body
as well as grip strength
that he recommended it
for everyone, regardless
of training goals.

Back then, a lot of


bodybuilders told us that
they performed much
better when listening to
their favourite tunes.
Today, we have studies
that prove the more beats
per minute the tune, the
faster your body will
want to move.

Rise of the
machines
They keep you locked in a
movement pattern and
for that reason they will
always be secondary to
free-weight moves but
machines have a place in
your routine, allowing you
to continue to safely
overload muscles past
normal fatigue.

Watch the fat


A high-fat diet can cause
a host of health problems.
Make sure fat is less than
30 percent of your daily
caloric intake.

CARRY OVER

Trainings positive carryover effect into other


areas of life became a prevalent topic in the 80s
as M&Fs favourite son, ARNOLD SCHWARZENEGGER,
branched out into movies. Arnold said bodybuilding
teaches the discipline to master a new skill
whatever it may be and we couldnt agree more.

POSEDOWN
Posing as isometric
exercise is actually quite
intense and can help
bring out denition. It
gained prevalence when
competitors noticed
they were often in
better shape after
bodybuilding shows.

TAKE
PROTEIN
SUPPLEMENTS
One gram of
protein per pound is
hard to get without
protein powder.
Luckily, weve come
a long way since
the 80s.

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MUSCLE & FITNESS

PRIMITIVE
DIETING
Long before the Paleo
craze, we recommended
primitive dieting:
unprocessed meat and
vegies and no grains. While
e
you dont really need to go
paleo, we still believe the
closer to natural, the bette
er.
JANUARY 2016

TRAIN TO
MAKE SEX
BETTER

In the 80s we used


anecdotal evidence
that women prefer
bodybuilders.
Today, we know
training doesnt just
boost confidence
but also increases
hormone levels as
well as blood flow
to sex organs.

T H I S S P R E A D , C L O C K W I S E F R O M T O P L E F T: 2 0 T H C E N T U R Y F O X ; E D G A R A R T I G A ; M I C H A E L H I T O S H I / C O R B I S ;
PAV E L Y T H J A L L ; I S T O C K P H O T O ( 2 ) ; C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S

Move to the music

WISDOM FROM EVERY ERA

2000PRESENT

HIIT IT
High-intensity interval training has
been shown to improve endurance
faster than aerobic training and
burn fat. For cardio, alternate short
bursts of all-out exercise with
longer periods of light work.

DO BAND PULL-APARTS
Hold an elastic band at arms length in front of you. Draw your
arms out to your sides so you stretch the band as if pulling
it apart. All my clients have a band, says Joe DeFranco, a
strength coach to US footballers. Every hour or so theyll do 15
or 20 reps to prevent shoulder imbalances that lead to injury.

THE LATEST & GREATEST


Try Tabata

FAST FOR
FAT LOSS

Intermittent fasting, in
which you go as long as
16 hours without eating
and then feast, has
been shown to boost
growth hormone
and promote
fat loss.

Do 20 seconds of work with


10-second breaks. Do eight
rounds for four minutes.

Be unbalanced
Use uneven weights to
strengthen your core.
Your abs will have to
work harder.

Roll it out
Use a foam roller to
massage away knots,
improve exibility and
speed recovery.

Form above all


End a set when your form
breaks down. You can
always add more sets later.

JANUARY 2016

MUSCLE & FITNESS

91

WISDOM FROM EVERY ERA

2000PRESENT

EAT COCONUT OIL

It contains medium-chain
triglycerides, which can increase
g
growth
hormone levels,, burn fat
and boost your metabolism.

BFR training involves temporarily reducing


circulation by wearing an elastic wrap around
your arms or legs. BFR produces a range of
metabolic and hormonal effects that are
associated with muscle growth.

BLOW UP WITH
LANDMINES

Use a landmine unit. (Or wedge


a bar into a corner.) Pressing and
squatting with the bar on an arc
provides a joint-friendly alternative.

THE LATEST & GREATEST


Prepare
yourself

On the
casein

Prepumping
the muscles
youre going
to use on the
main lift helps
prevent injury.
Dumbbell
press before
you bench
and do leg
curls before
deadlifts.

Because it
digests more
slowly than
whey protein,
casein keeps
muscle protein
synthesis
turned on for
longer. Take it
before bed to
reduce muscle
breakdown
while you sleep.

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MUSCLE & FITNESS

Go west
Try the Westside
template: two
days a week,
train your squat
and bench with
heavy weights in
the one- to
ve-rep range;
another two
days, train them
for power lift
explosively
with 4060
percent of max.

JANUARY 2016

Walk like
a farmer
Its the ideal
functional lift,
and its been
around forever.
Pick up the
heaviest
dumbbells you
can handle and
walk as far as
you can to build
grip, core, trap
and shoulder
strength.

Get a
stretch
Finish your
workouts with a
movement that
stretches the
target muscles
under load to
boost growth.
Try dumbbell
Romanian
deadlifts at the
end of leg day
to nish the
hamstrings.

Jump for it
Take a vertical
jump test at the
beginning of a
workout: jump as
high as you can,
and repeat twice
more. If your
best jump isnt
90 percent of
the height it is
normally, youre
not recovered
and need to
back off.

Take
BCAAs
Branchedchain amino
acids activate
muscle
protein
synthesis and
can prevent
catabolism
when taken
before
training on
an empty
stomach.

T H I S S P R E A D , F R O M T O P L E F T: P E R B E R N A L ; B R I A N K L U T C H ; I A N S P A N I E R ( 2 ) ; M A R K R O Y C E ; R O B T R I N G A L I

USE BLOOD-FLOW
RESTRICTION

WISDOM FROM EVERY ERA

2000PRESENT
HAVE A BALL
Using a Swiss ball (the big inatable
ball in your gym) trains your core by
providing instability. Rest your hands
or feet on it to challenge your balance,
or use it to safely increase the range
of motion on a sit-up.

ROW LIKE KROC

GAIN
POWER

Popularised by transgender powerlifter


Janae Marie Kroc, the Kroc row is
a one-arm dumbbell
row extremely
heavy to failure.
Kroc once did
13 reps each
arm with 140
kilos.

Exercises like the


box jump and plyo
push-up train your
body to be more
explosive, helping
you through sticking
points on lifts. Do
multiple sets of one
to ve reps.

JANUARY 2016

MUSCLE & FITNESS

93

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expert SHANNAN PONTON
Contact your nearest participating Anytime Fitness club
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GRAPPLING
FOR

SUCCESS
BY DAVID ROBSON /// PHOTOGRAPHS BY HEATHER CLARK

Aussie ght-game
veteran Kyle Noke
seeks UFC domination.

JANUARY 2016

MUSCLE & FITNESS

95

UFC

NOKES WINNING TRAINING ROUTINE*


This is a typical weeks training

MONDAY

THURSDAY

MORNING: MMA sparring


MIDDAY: strength
and conditioning
AFTERNOON: pad work
with Mike Winklejohn

MORNING: kickboxing
MIDDAY: pad work
AFTERNOON: jiu jitsu

FRIDAY

TUESDAY

MORNING: MMA sparring


followed by pad work
AFTERNOON: strength
and conditioning

MORNING: kickboxing
MIDDAY: pad work
AFTERNOON: strategy
lesson with Greg Jackson
followed by jiu jitsu

SATURDAY
Hill sprints

WEDNESDAY
MORNING: freestyle wrestling
AFTERNOON: strength and
conditioning followed by strategy

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MUSCLE & FITNESS

SUNDAY
Rest

JANUARY 2016

*Nokes 2011 routine

GROWING UP IN THE REMOTE NSW town


of Dubbo, Australian UFC standout
Kyle Noke developed mental and
physical toughness on rugby league
fields and in many an outback brawl.
While relocating to the Sunshine
Coast at the insistence of his mother
prevented Noke from experiencing
more of the latter, the move did
nothing to dampen his desire to
get physical, with footy aspirations
inspiring a willingness to further
expand his physical capabilities.
However, a chance meeting with
Australian bodybuilding champion
and MMA competitor and trainer
Tony Green redirected Nokes
sporting focus and provided an
outlet for the fighting skills he had
learned years earlier. Required
to pack on solid muscle for the
upcoming league season, Noke
took Tony up on his offer and the
two trained together.
I wanted to bulk up a bit, says
Noke. But as it turned out it was
an MMA class run by Tony and
his brother [founder of Integrated
Martial Arts] Mick Green. Well,
after that first class I was hooked.
Proving himself a formidable
fighter and quick to learn, the
newbie Noke began attracting
interest from some of the worlds best
MMA fighters and coaches. As his
burgeoning cage skills flourished, he
partnered up with renowned trainer
Dan Higgins. Noke has subsequently
worked with many skilled coaches,
including the USAs Greg Jackson,
who has trained such cage luminaries
as former UFC champions Rashad
Evans and Jon Jones.
After winning his MMA debut in
November 2002 over Peter Robbie
with a brutal barrage of punches
in round one Noke convincingly
continued his ascent with three
successive wins by KO. With a
record of 22 victories and one draw
in 29 fights, including devastating
wins over past and present UFC
notables George Sotiropoulos (at
Warriors Realm 5), Brian Ebersole
(at XFC 12), Rob Kimmons, Charlie

UFC

Brenneman, Peter Sobotta and Josh


Bryant (on the Ultimate Fighter
finale in June 2010 Nokes UFC
debut), Noke, 35, has established
himself as one of the UFCs best
and has continued to improve with
each professional outing.
My greatest strength would
have to be my all-roundedness.
says Noke. I was lucky to hook up
with Dan Higgins, a complete mixed
martial artist, early in my career.
Dan didntemphasiseone fighting
style over the other, but combined
them all and was a great teacher
of every aspect of the game.
Early in his MMA career, Noke
found a new use for his combat
skills and turned to security work,
serving as bodyguard for late Aussie
icon Steve Crocodile Hunter
Irwin. Protecting the tough-asnails Irwin eventually led to Noke
training the wildlife warrior,
thus helping Irwin to become an
effective MMA fighter in his own
right. Other influential figures in
Nokes life include MMA legend
Chuck Liddell, Nokes coach on
2010s Ultimate Fighter Season 11.
What I like most about Chuck
is his attitude, says Noke. Hes a
humble person and a great coach.
Chuck has always been one of my
favourite fighters and to be on his
team and picked first was an honour.

FIGHTING ON
Judging by Nokes successful run
following his Ultimate Fighter
foray, it appears the former UFC
light heavyweight champion
Liddells tutelage was well-placed.
A well-rounded welterweight
southpaw who has also fought at
middleweight with an advanced
ability to both box and wrestle,
the six-foot, 77kg (fighting weight)
Noke regularly uses a combination
of grappling strength and pugilistic
prowess to subdue his opponents.
Being multi-skilled, hes also
dangerous on the ground, as
his eight submission victories
the rear naked choke being a

particular favourite readily


attest. Throughout his evolution
as a fighter Nokes rise has been
obvious for all to see, but one fight
convinced him that he had the skills
to make it in the worlds biggest
MMA organisation, the UFC.
It was after my fight with Brian
Ebersole that I knew I had the
potential to win against the worlds
best, says Noke. He was the
first American I fought. He had a
world ofexperienceand at the time
was trained by Frank Shamrock.
It was a fight that people didnt
think I could win so, to prove

and has suffered his share of bad


luck. However, despite his advancing
age and the heavy toll an MMA
career places on all its athletes
even supremely tough competitors
like Noke the Aussie champ
continues to fight on, and win. In
May 2015 Noke won a hard-fought
split-decision victory against rising
star Jonavin Webb at UFC Fight
Night (Hunt versus Miocic). Most
recently he demolished the ultratough Octagon veteran Peter Sobotta
with a devastating front kick to the
body to finish his UFC 193 (Rousey
versus Holm) bout in the first round.

SKILL AND ATHLETICISM WILL ONLY


GET YOU SO FAR. IF YOU DONT HAVE
THE COURAGE AND HEART TO PUSH
YOURSELF, YOULL NEVER SUCCEED.
people wrong, I went out there and
dominated the fight and won.
Though Noke says his biggest
victory is yet to come, hes quick
to note one of his most enjoyable:
That would be UFC 127, back
home in Australia. I won by
submission in the first round
[against Chris Camozzi], and the
crowd was amazing. Everywhere
I went in Sydney around this time,
the fans blew me away. It was a
great honour to fight for them.
Its often said that a true champion
is one who can come back stronger,
more focused and with renewed
determination following adversity.
While he experienced success with
his knockout win over Charlie
Brenneman at UFC 152, losses to
Ed Herman (in 2011), Andrew Craig
(2012) and Patrick Cote following
the filming of The Ultimate Fighter
Nations in 2014, on which Noke
coached the Australian team and
Cote coached the Canadians and
a shoulder injury in 2012 (which
sidelined Noke for 2013), marked
an unprecedented career slump.
Like most great sporting
champions, Noke has known defeat

Considering the fighting spirit and


desire to win that has kept him
learning and growing as an MMA
athlete, one suspects that Noke will
soon be out-striking and submitting
further victims as his career enters
another, more fruitful phase.
To be included among the UFCs
pantheon of elite fighters is not to
be taken lightly, and Noke does his
part to honour this opportunity by
staying at the top of his fighting
game. He considers competing
among the worlds best Octagon
warriors an honourable pursuit,
one that requires courage,
heart and, above all else, hard
work. Noke adds that, Skill
andathleticismwill only get you
so far in MMA. If you dont have
the courage and heart to push
yourself, youll neversucceed.
With his impressive resume and
ever-evolving game, Noke is a sure
bet for future success in the worlds
biggest and most prestigious MMA
promotion. My long term goal
is to be the first Australian to
win a UFC belt and bring it back
home, he says. And I would like
to defend it multiple times.

JANUARY 2016

MUSCLE & FITNESS

97

FOCUSED
How to choose a credible trainer - and
how one of Australias best is building
the next generation of elite Aussie athletes.
BY DAVID ROBSON /// PHOTOGRAPHS BY GARY PHILLIPS
SERIOUS SPORTSPEOPLE amateur

to elite can be defined by their


willingness to secure any natural
performance advantage and their
desire to learn from those with the
knowledge and expertise needed to
bring out their very best. Fortunately
and unfortunately for seekers of
superior training wisdom, the
number of high performance coaches
offering advice in gyms across
Australia has proliferated in recent
years. While many excellent trainers
are building the next generation of
elite Aussie athletes and enhancing
the prowess of established sporting
stars, there are many others who,
unwittingly or otherwise, misdirect
their clientele with misinformation
masquerading as scientific fact.
How do you sort the wheat from
the chaff? A good starting point is
on the gym floor, where valuable
insights from reputable trainers
produce tangible results and where
worthless information is readily
exposed. A good trainer is one who
encourages their clients to reveal
their full potential with information
that works; one who is fully engaged
in supporting a clients best interests
at all stages of the fitness journey.
With so many performance experts
to choose from, how might the
best of these be chosen? Through
the exclusive insights of one of

Australias foremost training experts,


this article highlights what to look
for in a trainer who is committed to
excellence rather than excuses.
Christian Woodfords passion for
training athletes at all levels began
with a desire to improve his own
sporting performance. A recentlyretired representative cricketer and
Aussie Rules footballer (and still an
occasional player of both), Woodford
has, since childhood, spent much of
his time becoming a stronger, faster
and better functioning athlete.
My passion is and always will be
athletic and human performance,
says the owner and operator of
Woodford Sport Science Consulting
(WSSC). Since a young age Ive
been interested in the science
behind exercise, and training and
performance for athletes, and believe
this passion is what has led to my
success as a performance coach in
the private sector. I love seeing my
athletes perform at any level, be
they elite, sub-elite or amateur. Its
this performance on the field that
motivates me on a daily basis to keep
getting better as a coach.
While a genuine passion for
helping others and an ongoing
interest in studying human
performance and how to improve
athleticism are foundational
attributes which keep Woodford

at the cutting edge of his profession,


the Victoria University graduate
who has a bachelors degree in
exercise science and physiology and
an honours degree in neuroscience,
specialising in motor control
believes all good trainers must first
be formally educated in their specific
area of expertise before they can
offer concrete instruction in an
authentic and convincing manner.

A HOLISTIC APPROACH
A word of caution to all aspiring
trainers: its one thing to offer
advice but quite another to qualify
such advice with education
and experience. A big part of
Woodfords success stems from his
ability to convey educated insights
to achieve client buy-in through
a detailed understanding of what
each client must do to achieve their
specific training goals. Without a
reputation as a qualified expert to
announce a trainers authenticity,
a client may be less easily
convinced and less likely to follow
this trainers instructions. Bottom
line: always seek a qualified expert
before beginning any kind of
athletic performance training.
The hardest part of my job
would have to be educating
junior and senior athletes on the
importance of proper physical

JANUARY 2016

MUSCLE & FITNESS

99

PERSONAL TRAINING

ATHLETES NEED TO CONTINUE


PLAYING THEIR SPORT AND CANT
BE IN THE GYM ALL DAY BUILDING
MUSCLE; ITS ABOUT BEING HOLISTIC
AND HAVING A BALANCE.
preparation over traditional
bodybuilding training, says the
29-year-old Woodford. Athletes
need to continue playing their
sport and cant be in the gym
all day building muscle; its
about being holistic and having
a balance, and this must be well
communicated. The ability to
educate and communicate what
youre doing is a big skill set that
all good coaches need to have.

ALWAYS LEARNING
A good coach must always be open
to learning more. Not content to
continue learning via his own
successful practice, Woodford,
who began coaching at age 19,
regularly seeks top-level instruction
on how to be a better trainer from
his industry peers.
Im very lucky to have had the
opportunity to travel once a year
to the States to learn from the best
100

MUSCLE & FITNESS

in the business, says Woodford,


whose major goal is to develop the
best athletes in Australia and instill
in each an understanding of the
importance of applied sports science
and physical preparation rather
than simply a capacity to flog
themselves during training.
This year I met my idol Joe
DeFranco and learned about how he
develops and coaches his athletes. I
will be going back next year to learn
under Mike Boyle, one of the leaders
in athletic coaching. Its important as
a performance coach to keep up-todate with the direction the industry
is going in, and to continue to learn,
regardless of your situation. The
moment you think you know it all is
when you should stop being a coach.
Knowledge is power.
From what he has gleaned during
his travels, Woodford believes that
the best trainers in the world are
driven, passionate, educated and,

JANUARY 2016

most importantly, exclusively clientfocused. Says Woodford: So many


young trainers think its all about the
weight a client lifts just to enhance
their own egos. But by taking this
approach youre doing your client
a disservice. Always refer back to a
clients goals and needs. Stick to the
basics, be passionate and listen to
what the client says and wants.
Woodford also believes that
too many trainers are too creative
in their instruction and overcomplicate their programming. He
says an effective trainer must first
emphasise the fundamentals of
health and wellbeing before giving
any specific technical guidance.
The first tip I would give
any client is to get the basics
correct, he says. This includes
an understanding of nutrition,
hydration and sleep quality. What
people dont understand is if you
dont get this right, then all the
training in the world wont help.
Once you have the basics correct,
the next step is training. When
in the gym, stick to the big, basic
core-strength movements such as
squats, deadlifts, bench presses and
rows. These movements challenge
your nervous system, create a large
metabolic disturbance and pack on
a large amount of lean muscle mass.
Leave the isolation training until
youre competent with these primal
patterns. For example, I see many
young athletes isolating their muscles
and taking too many supplements.
Stick to the fundamentals early on
and lay a strong foundation.
Advice Woodford gives each
of his clients, regardless of their
individual training goals and stage,
includes: staying properly hydrated
throughout the day; consuming
both carbohydrates and proteins
post-training to initiate recovery;
and avoiding highly processed,
high sugar insulin-spiking foods. A
good trainer must be client-focused
and intent on ensuring the optimal
health and wellbeing of each of his
or her clients.

PERSONAL TRAINING

TRAIN SECURE
Throughout his performance
coaching career which has seen
him train college, AFL, NRL,
A league, NFL, NBL and ABL
athletes as well as pro-sprinters,
and Australian and Victorian
representatives in all of the above,
Woodford has placed proper
preparation front and centre. He
strongly believes that all serious
athletes should have strength
and conditioning, sports science
monitoring, nutrition, recovery
and physiotherapy services at
their fingertips.
Says Woodford: If you play
sport at any level you need to
prepare properly, not only for
performance but also for injury
prevention. I started WSSC
and christianwoodford.com to
give athletes at all levels a highperformance service which enables
them to develop physically under
science-based methods that lead to
improved athletic performance and
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MUSCLE & FITNESS

injury prevention. Sport in general


is physically demanding and, as
such, athletes must not only develop
the technical side of their game but
also the physical side strength,
power, speed and conditioning
to maximise their athletic
performance.
A good trainer must therefore
take a multi-disciplinary approach,
addressing all fitness components
to ensure their clientele become
complete performers with the
physicality to succeed in their
sport while avoiding injury.
While not mandatory, a good
sports conditioning trainer will
likely have competed at a high level
themselves and will thereby have an
informed understanding of the highs
and lows and potential difficulties
associated with training for sporting
excellence. All good trainers will
lead by example by staying in shape
and ticking off their own unique
training goals. By having health,
wellness and improved physical

JANUARY 2016

conditioning forming a major part


of their life, a trainer will find it
easier to win the respect and trust
of their clients. Thus a good trainer
must walk the walk if they are to
have any real authority. Woodfords
sporting background, coupled
with his current fitness lifestyle
and the great physical shape he
maintains year-round gives him
authority and credibility beyond
his vast experience as a trainer
and his impressive educational
qualifications.
Training is a part of my
lifestyle, says Woodford. I love
lifting, jumping, sprinting and
conditioning myself for better
physical performance. As a former
Australian Rules footballer I miss
that competitive nature, hence my
goals are based around quantitative
and objective figures. I dont want
to be that strong guy who walks up
stairs and is out of breath or that guy
who can only run but isnt strong
enough to squat 100kgs. My training
goals will always ensure Im strong
and explosive but also have the
conditioning to recover.
The most effective trainers
save their trainees time and much
wasted effort in addition to helping
them to avoid injury while cutting
through the staggering amount of
misinformation that pervades the
fitness industry. In fact, a supportive,
well-educated and results-focused
trainer is essential if someone is
to realise their athletic potential.
Should you find yourself in the
market for a trainer who has your
best interests in mind and wholl
help you to achieve your sporting
and fitness goals faster and more
effectively, check first to see if they
fit the criteria outlined in this article.
Then you can train secure in the
knowledge that each rep of each
intensive workout will produce the
results you deserve.
Christian Woodford can be contacted
at christianwoodford.com
and woodfordssc.com

Wed like to offer Muscle & Fitness readers a further 10% discount by entering the code: JesExtender.com.au/MFPromo

ONE-ARM CABLE
LATERAL RAISE
Go back and forth
between arms on lateral
raises without taking any
breaks between sets
your right delt will get a
rest when your left delt is
working and vice versa.

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MUSCLE & FITNESS

JANUARY 2016

Leave no machine unused to


build a bigger set of shoulders.
BY JOE WUEBBEN /// PHOTOGRAPHS BY PER BERNAL /// WORKOUT DESIGNED BY JIM RYNO /// MODEL: SERGI CONSTANCE

STRAIGHT UP: DELTS

THE GYM IS YOUR


playground. Use
everything it has to
offer free weights,
machines, cables to
build size, strength and
balanced symmetry.
Excluding any one
piece of equipment
as non-functional is
being close-minded to
all the benets that can
be reaped from doing
an exercise youve
never tried or havent
done in years.
The following delt
workout is nearly as
diverse as the shoulder
joint itself. It utilises
four distinct pieces of
equipment a barbell,
a Smith machine, a pec
deck and a cable station
to develop strength,
hypertrophy and a
healthy dose of detailoriented isolation work.
Theres something
here for every deltoid
head (middle, anterior,
posterior), and the
exercise variety will
keep even the most
ADD-challenged
person from getting
bored. But, hey, if the
Smith machine isnt
functional enough
for you, go ahead and
let someone else build
bigger shoulders on it.

STANDING BARBELL
OVERHEAD PRESS
The focus on this big lift is the shoulders
and upper-body pressing strength, but
be mindful of your core to minimise undue
strain on the lower back. Keep your abs
tight throughout and your chest facing
straight ahead, not angled upwards.

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MUSCLE & FITNESS

JANUARY 2016

STRAIGHT UP: DELTS

REVERSE PEC DECK

SMITH
MACHINE
UPRIGHT ROW

GROOMING BY KITTY JANETTE NIELSEN

With the machine


doing much of
the stabilising
work for you,
go as heavy as
possible on this
move (while still
minimising
cheating) to
maximise muscle
overload. Space
your hands around
shoulder-width
apart to reduce
biceps involvement.
Hold the top
position for a count
of two to three
seconds on each
rep, squeezing your
delts hard.

This is a pure isolation


movement designed to
target the often neglected
rear deltoids. If your gym
doesnt have a pec deck,
you can substitute with
bentover rear-delt yes.
THE WORKOUT

DELTS
EXERCISE

Standing
barbell
overhead
press*
Smith
machine
upright
row
Reverse
pec Deck
One-arm
cable
lateral raise

SETS

REPS

REST

10

2 min

12

1
min

15

45
sec

10

*Also known as the military press


S H O T O N LO C AT I O N AT G O L D S G Y M , V E N I C E , C A

JANUARY 2016

MUSCLE & FITNESS

107

SUP
D-fense

Improve your performance with vitamin D.


VITAMIN D IS A FATSOLUBLE vitamin known for

its effects on bone and calcium


metabolism. If youre deficient in D,
bringing your levels back to normal
may improve athletic performance.
One research review noted
that people with low levels of D
experienced benefits to physical
activity after supplementation.
Sedentary individuals can improve
their power output with a 4000 IU
daily dosage of vitamin D, paired
with resistance training.
So how much D is enough? 4000
IU was used to successfully increase
power output in sedentary persons,
but the research didnt say that
lower doses were less effective.
Additionally, because D levels are
not lowered by exercise its thought
that this dose applies to both
athletes as well as sedentary people.

108

MUSCLE & FITNESS

Is vitamin D a miracle supplement?


Not necessarily, but deficient
athletes would definitely benefit from
boosting their vitamin D intake, either
through food, sun or supplements.
Which kind of D should you be
taking? One study out of Creighton
University, US, reported that D3 was
about 90 percent more potent at
raising levels of the storage form of
D in the body, 25-hydroxyvitamin D,
than vitamin D2. It also increased
stored levels of the vitamin three
times more than D2 did.

JANUARY 2016

THIS MONTH IN SUPPLEMENT NEWS

SPOTLIGHT

SUPPS

THE KEY TO
GROWTH?
Protein blends are
encroaching on
wheys popularity;
we took a look
at what the
science says.

Better together
Wheys days as the most
popular protein powder
are numbered. Science
is proving that protein
blends are more effective
for building muscle.
BY RAZVAN RADU
JASON BREEZE/COURTESY OF MHP

WITH MORE AND MORE RESEARCH


being done on newer protein forms, we wanted
to take a deeper look at the different proteins
and debunk any myths that are floating around
the fitness industry. Specifically, we examined
the different types of protein and show how
you may benefit more from a protein blend,
rather than sticking with just plain whey.

THE POWER OF THREE

TOTAL PROTEIN COVERAGE


1

WHEY PROTEIN
It is the fastestdigesting protein
and often taken
post-workout to
support recovery.
Because of its
speed, it supports
protein synthesis
for a short time,
which is why it
may not be the
optimal protein.

CASEIN PROTEIN
Casein is known as
the ideal protein to
take before bed.
This is because it
digests slowly and
provides a steady
stream of aminos
to support
recovery and
growth for
anywhere between
five and seven
hours.

SOY PROTEIN
Soy has received
a bad rap as an
oestrogenbooster due to
inconclusive
studies. In reality,
soy has the full
range of aminos
to build muscle
and delivers them
with a speed in
between whey
and casein.

JANUARY 2016

MUSCLE & FITNESS

109

SUPPS

SPOTLIGHT

BLEND vs. WHEY

THE STUDY
A RESPONSE
THAT IS SEVEN
TIMES GREATER
THAN WHEY

New research on
protein synthesis
is constantly being
published, and one
recent study in
particular caught our
attention. Published in
the Journal of Applied
Physiology, the study
compared the
difference in anabolic
response from a pure
whey protein versus
a blend of whey, soy
and casein proteins.
Researchers showed
that the protein blend
resulted in an anabolic
response that was
seven times greater
compared with pure
whey. This is because
the varying digestion
rates of casein, soy
and whey provide
slow, medium and
fast delivery, allowing
you to stay in an
anabolic state longer.

LONGER LASTING
A blend of fast-, slow- and
medium-digesting proteins keeps the
anabolic window open longer than just whey.

MHP PROBOLIC-SR

110

MUSCLE & FITNESS

JANUARY 2016

THE CHAMP
MHP athlete Fabrcio
Werdum, heavyweight
champ of the UFC,
uses Probolic-SR
in his regimen.

JASON BREEZE/COURTESY OF MHP

The research-backed blend has been


taken to the market in the form of
Probolic-SR. The formula behind it
incorporates a whey, soy and casein
blend to provide sustained protein
delivery. This blend ensures that you
remain in an anabolic state for an
extended period compared with
whey. The blend is accompanied by
a patented Sustained Release
Micro-Feed Technology providing
sustained release of critical amino
acids for up to 12 hours after being
ingested. By allowing for different
delivery times of the amino acids
glutamine, arginine, leucine, isoleucine
and valine, youre ensuring that the
anabolic effects of protein are much
more prolonged than with any other
supplement on the market. To find out
more, visit mhpstrong.com.

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W W W. M U S C L E - F I T N E S S . C O M . A U

SUPPS

GAIN MAKERS

GOLD STANDARD
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HYPER HYDROLYSE

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If you demand the fastest possible absorption from


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carotenes, folates, vitamins, minerals and dietary
fibre. The perfect way to increase your daily
intake of greens.
melrosehealth.com.au

112

MUSCLE & FITNESS

JANUARY 2016

FOR ALL NEW


AND RENEWING

FLEX

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WORTH

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*Offer is available while stocks last. It is available to new subscribers or to existing subscribers renewing their subscription. Open to Australian and New Zealand residents only. Your information is used
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This form is a Tax Invoice upon payment. ABN 49 097 087 860.
F0116

one s t e p to

better skin
Its not like guys dont care about
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easy, forget it, right?

If your skincare entails letting the shampoo suds


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