Australian Ironman Magazine July 2016 PDF

EST OF BOTH WORLDS: BODY WEIGH TRAINING FOR S REN T AND MUS L
BRITISH INVASION
BIG JOSH
RYAN TERRY
ATTACKS THE OLYMPIA
LENARTOWICZ
KING OF THE GYM,
LORD OF THE STAGE
10 WAYS
FITNESS HELPS YOUR
SEX LIFE
HARDER
IS BETTER
WHY YOU SHOULD
CHOOSE THE MORE
DIFFICULT EXERCISE
AUSTRALIAN
JULY 2016
AUST $9.95 Inc. GST
PUBLICATION NZ $11.95 Inc. GST
VOLUME 23 No.6
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CONTENTS FEATURES
July 2016 Volume 23 No. 6
34 Chest Master
PJ Braun walks you through his
surprisingly accessible and uncomplicated
chest workout. A word of advice:
Leave your ego in the parking lot.
46 Keep Calm and Olympia On

After a top-five finish at last years
Olympia, Ryan Terry is getting a
taste of worldwide fame as the first
Mens Physique international pro.
56 Knowledge is Power
Josh Dickinsons tip-top advice on
avoiding nutritional Armageddon
through awareness and consistency.
62 Harder is Always Better

David Cook has a simple philosophy
when it comes to overloading for growth:
choose the more difficult movement.
34
76 Josh Lenartowicz
The biggest name in Australian bodybuilding
today has his sights set on the Olympia.
84 Best of Both Worlds

If you think bodyweight exercises cant build
muscle, youve been doing them wrong.
Todd Kuslikis has designed a no-weight
workout for some serious hypertrophy.
94 Comp Shots
Check out these galleries from recent
local shows from around Australia.
46 76
100 10 Reasons Fitness is 108
Good for Your Sex Life
Action in the gym, action in the bedroom.
108 Hardbody
One million followers cant be wrong.
Instagram It Girl Heidi Somers, aka
Buffbunny, looks like a model but trains
like an animal. A very, very sexy animal.
94
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CONTENTS REGULARS
July 2016 Volume 23 No. 6
12 News and Views
New research, industry happenings,
announcements and more.
18 Train to Gain
A strategy guaranteed to break a
strength plateau, CNS fatigue and
muscle-building research.
26 Eat to Grow
Recover from anything with proper
post-workout nutrition, fat loss research
and the latest nutrition studies.
18
42 Gym Bag
The must-have items for your
gym bag this month.
44 Twig to Big
Are pre-workout formulas overhyped?
Learn which ingredients can actually deliver.
70 Weekend Warriors
Four Aussie trainees share the
stories of their fitness journeys.
74 Hybrid Training
A strong core is the key to strength and
athletic excellence. Check out these
44 92
exercises that make your whole body better.
92 Extreme Training
Our functional strength coach explains
why every type of athlete needs
114
to do dedicated biceps work.
Anti-Aging
120
When it comes to insulin, is less always
better? Our anti-aging MD discusses
how to use your carb intake to
influence this powerful hormone.
116 Iron Man at the Movies

Clint Morris muscle movie news, reviews
and his picks for what to watch post-gym.
120 Body Conquest

Whats better than being strong? Being
strong and looking great while doing it.

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Get PUBLISHERS LETTER
IRON
MAN
anywhere
On the Right Track By Silvio Morelli
I cannot change yesterday changes to your routine mean very little

but I can change today. in the overall scheme of things. Its a
total lifestyle of fitness that you should
I saw this inspirational quote recently be aiming for, a holistic approach to your
and it really got me thinking. Even health. Who cares if you wanted to sleep
though it seems like an obvious in that one day last week? Do what you
statement, sometimes those are the can do now and forget about any small
things that hold the most truth. deviations from your plan.
Too often we dwell on the past After all, there are many ways to get
unnecessarily, wishing we could have from point A to point B, many different
done something differently or made paths you can take. You can step off the
a different decision. Its all too easy to beaten track from time to time because
beat ourselves up for a past mistake or its clear where the path lies. And as long
misstep, but that will get you nowhere in as you dont stumble too far off, coming
the long run. back to the road is no problem. If you
Of course, self-reflection is know the road youre on, youll always be
important, but sooner or later, we have able to find it again because youre
HOW TO LIVE THE to close the door on the past and look headed in the right direction.
bodybuilding lifestyle forward. After all, without looking So stop being so hard on yourself.
forward, you cant expect to move in There are enough knockers in the
THE LATEST the right direction. Only then can you world without doing it to yourself.
DIET AND truly progress. Change what you can today, but dont
NUTRITION INFO SUPPLEMENT
TO GET YOU NEWS YOU As people in the fitness community, dwell on yesterday.
RIPPED CAN USE we can be very hard on ourselves and Until next time, train hard and enjoy
sometimes, thats great. Thats what we this issue of Iron Man.
EXCLUSIVE need to be sometimes and its one of the
AUSTRALIAN COMPLETE traits that other people might envy about
MASS-BUILDING
MATERIAL: us: were motivated to get up and go for
profiles, show WORKOUTS what we want, whether it be in the gym,
reports and more THAT WORK in personal challenges or in business.
So if you skipped a training session,
MOTIVATIONAL PHOTOS had a cheat meal when you hadnt
AND VIDEO CLIPS planned to or decided to take an
unscheduled rest day thats fine. Small
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CONTRIBUTORS
Cornell Hunt Darren Burns Anne Tran Vince DelMonte

Cornell Hunt is a certified Darren has been a writer Anne Tran is a freelance Vince DelMonte is a
strength and conditioning and photographer for writer who holds a double WBFF pro, fitness model,
specialist who trains Iron Man since 2011. degree in journalism certified personal trainer
athletes and clients in With a long history and law. She competed and nutritionist, and the
New Jersey, US. He is the in the bodybuilding with the IFBB as a author of No Nonsense
Xtreme Fitness Coach for and powerlifting Figure athlete, and is an Muscle Building. Vince
MHP. For more information, communities, Darren International Protein- is known as the skinny
visit MHPstrong.com or has been photographing sponsored athlete and guy saviour after packing
huntforstrength.com. bodybuilding competitions sunTANon ambassador. on 40 pounds (18 kg)
for more than 20 years and of muscle in 24 weeks.
regularly contributes his Visit his website at
photography to Iron Man vincedelmontefitness.com.
Japan, as well as several
online publications.
Vance Ang Josh Dickinson Daniel Hedger Thomas DeLauer

Vance Ang has written for Josh Dickinson is Daniel Hedger has been Thomas DeLauer is an
Iron Man for 10 years and a certified body the editor of Australian Iron accomplished fitness cover
is considered a doyen of transformation specialist Man since 2008. He has model and writer who has
the Australian bodybuilding with more than 15 years a BA from the University devoted himself to living
and fitness industry. His experience in the industry. of Melbourne, a Graduate an active and healthy
academic background is His qualifications include Diploma in Creative Writing lifestyle without sacrificing
in law and political science Sports Nutrition Specialist from La Trobe University the fun and excitement
but his heart has always from the International and a Responsible Service of life. Visit his website at
been in bodybuilding. Society of Sports Nutrition, of Alcohol that hes never thomasdelauer.com.
a RECOMP-certified used. His all-time favourite
consultant and Metabolic bodybuilders are Dexter
Precision Level 4. He has Jackson and Bob Paris.
competed in more than 28
bodybuilding competitions
and is the founder of www.
physique-essentials.com.

CONTRIBUTORS
Develop
your
dream
David Cook
Dr. David Cook is a
Ingrid Barclay
Ingrid Barclay is the owner
Todd Kuslikis
Todd Kuslikis is devoted
physique
Master Personal Trainer of Body Conquest, an elite to helping men build
and has lectured in personal training service muscle using bodyweight
delivering health and specialising in contest exercises. He is the
fitness qualifications. preparation for men and founder of A Shot of
Davids background women. Ingrid is a Master Adrenaline, one of the most
combines athletics, fitness Trainer of more than two popular calisthenics blogs.
and functional resistance decades, the author of Go Kuslikis is also co-founder
training. He constantly Figure and a NABBA/WFF of a fitness technology
changes his training judge who has helped start-up called RallyAll.
regime through the numerous competitors com, a platform that allows
judicious use of advanced to compete at their very fitness experts anywhere
techniques of muscle best. Her website is to broadcast live training
overload to produce bodyconquest.com.au. classes to thousands of
continual improvements. people online.
Your guide to proper

exercises and strategies to
build muscle and burn fat.
Fiona Flanders Eddie Avakoff Jay Campbell
12weektrainingprogram.
Fiona Flanders is a qualified Eddie Avakoff is the owner Jay Campbell is an Principles of a solid and
chef and physique of Metroflex LBC and
competitor. She holds a Kratos Training Grounds in
accomplished male
physique competitor and healthynutritionplan.
Diploma of Hospitality, Cert Southern California. After founder of Fabulously Fit
IV in Commercial Cookery retiring from professional Over 40. He is the author Howtocountyourmacros.
and placed first in the Ms. triathlon, Avakoff began of the book The Definitive
Physique Masters 50+ at the
2013 INBA World Pro-Am
competing in powerlifting
and strongman concurrently
Testosterone Replacement
Therapy MANual. Along
Guidetosupplements.
Natural Championships. She
sells a range of high-energy
with endurance events
such as obstacle course
with wife Monica Diaz and
Dr. Brett Osborn, Campbell
Winning motivation and mindset.
snacks suitable for pre- and races. This experience produces a twice-monthly
post-workout nutrition, has provided him with a Google hangout on
high-energy nutrition unique outlook on training. hormonal optimisation and
plans or for a delicious, His methods have been
no-nonsense snack at applied to athletes from the
longevity. Download yours today from
thelittleladywhocould.com.au. army, air force, NFL, NHL,
MLB, UFC and NCAA. SubscribeAndShop.com
Find the e-book under Magazine Specials section
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NEWS & VIEWS
T H E L A T E S T I N B O D Y B U I L D I N G A N D H E A LT H
BIGFLO RETURNS
At the recent Melbourne Fitness & Health Expo, German-Australian powerlifter Florian
Loock took the overall win at the Powerlifting Australia meet in an auspicious return to the
sport after two years away.
Despite the win, he did not get off to a great start, injuring himself on his opening squat
of 225 kg in the 105 kg weight class. I squatted and felt a sharp pulling pain in both quads,
Florian told us. I still managed to squat but I couldnt even walk off the platform.
He was too shaken up to add much to the bar, so he had to settle for 227.5 kg for his second
attempt. Backstage, he was told to pull out was of the competition, but Florian would not. I
am not a quitter, he said, and I had one quote in my head. It was: Winners never quit and
quitters never win.
He came back out and put in 250 kg for his third attempt. I knew that if I get that, I can
win overall as my bench is world class and my deadlift is OK. So I went out and boom, I did it.
Not only that, Florian ended up with the best bench overall, setting a new Australian
record of 212.5 kg. That, plus an easy deadlift of 280 kg, was enough to secure his overall win
Florian Loocke.
in the 105 weight class. Welcome back, Florian!
LEVRONE OUT OF RETIREMENT

vin
viin Levr
Levron
onee, two-ti
time
im Arno
Arnold
ld ssiic
ic ion an
ion and
d four
four-ti
time
ime OlOlym
ympi
pia
ia
runner-up, has thrown his hat into the ring for the 2016 Mr. Olympia. Thats
right, the Maryland Muscle Machine has announced hes coming out of
retirement at the age of 51 to prepare for the Big Show in September.
He made the announcement alongside IFBB Pro League chairman
Jim Manion at the Pittsburgh Pro in May after a whos who of top
bodybuilders, including Phil Heath, Kai Greene and Dexter Jackson, had
performed a guest pose.
Levrone, who retired in 2003, competed
DONTLIFT
in 68 pro shows, including 23 first places, at
the time the most wins for a pro bodybuilder
until Ronnie Coleman broke his record.
AND DRINK
A new study published in The Journal
Its understood that Levrone has been
given a special invitation to the Olympia
and will not have to qualify at another show.
Theres also been some talk of him
of Strength & Conditioning Research
looked at the effects of alcohol on entering the new Classic Physique
exercise performance. Ten resistance- division but Levrone has his eye on
trained men and 10 resistance-trained the big prize: the Sandow in the
women were made to complete six sets Open ranks.
of Smith-machine squats followed up Levrone had recently taken
with either alcohol or a placebo.
Interestingly, the major finding to social media to speak about
was that although the training helped his new flexible dieting plan.
stimulate muscle growth in both men Eating clean is a thing of the
and women, only men were negatively past for me now, he said on
affected by the alcohol. The researchers Facebook. I wish I knew how
conclude that, at least for men, you
to do when I was competing.
shouldnt follow up resistance training
with alcohol, as it can reduce anabolic In any case, its shaping
signalling. As for the ladies, it seems up to be another big
theres no trouble with hitting the bar year for the Olympia.
afterhitting the bar.

46
Thats how much you lower your risk of dying if you weight
WOLF
train regularly. A new study from Penn State College of
%
Medicine in the US looked at the association between strength
training and mortality in older adults (65 years+). Over the
course of 15 years, researchers examined data from the
DOWN National Health Interview Survey (NHIS) and the National

Death Index and found that those who trained with weights at
least twice a week had 46 per cent lower odds of mortality than
BUT NOT those who did not. The study concludes that mortality in older
adults may be significantly reduced through weight training.
OUT
Rumours abounded in May around BODYBUILDERS DIE YOUNGER?
IFBB pro and top Olympia contender A new study published in The Journal of Urology looked at data from
Dennis Wolf after he cancelled all his competitive male bodybuilders to determine whether the use of high-dose
upcoming events, including expos testosterone and other performance-enhancing drugs was associated with a
and comps. higher mortality rate.
When Wolf finally made a (Although the study classifies its participants as professional bodybuilders,
statement on his official Facebook their data was actually drawn from amateur competitions.)
page, he said that he had injured The results showed that the bodybuilders had a higher mortality rate than the
himself while training and after general population; in fact, the mortality rate was 34 per cent higher than those
several MRIs, doctors had told him in an age-matched population. The researchers believe their data supports the
he has done damage to his spine. possibility that the combination of the use of performance-enhancing drugs and
Small pieces of bone had broken the unique competitive training preparation (weight loss, etc.) may contribute to
off and were putting pressure on the younger deaths of bodybuilders.
his nerves. Within a week he was However, it should be borne in mind that the researchers admit that the
having surgery and he announced cause of mortality was not clear and the research itself was an observational
via social media that the operation study drawn from looking at data rather than an experimental study.
had gone very well. The recovery
starts soon! he said.
How long he will be out of the
gym is not certain but Wolf has
appeared in good spirits and still
plans to compete at the Olympia
in September. As he said in his
original video, Hope to see you
on stage at the Olympia because
Olympias not cancelled.
From the entire bodybuilding
community, we wish Dennis
all the best, including a
MODEL VETERANGIVES BACK

very speedy recovery!
Dennis Wolf.
Erwin will feature in a new documentary about post-

traumatic stress disorder in war veterans. Himself a
U.S. Army vet who was seriously injured in a 2012
rocket attack in Afghanistan, Colin has partnered
with content studio Malka Media to produce
The Face of PTSD. The team behind the Back to
the Future retrospective documentary Back in
Time, Louis Krubich and Jason Aron will direct.
I am a combat veteran and have seen first-
hand what war can mentally do to veterans,
Colin said. I personally suffer from PTSD, but
am able to cope with it because of my support
system and involvement in multiple projects
which keeps me really occupied.
Roland Balik
The Face of PTSD has set up a crowdfunding

Jason Ellis
page to raise money to complete production on the Colin Wayne Erwin.

feature film at http://bit.ly/1TdoIv2.

NEWS & VIEWS
WEIGHT DEXTERS
PRO RECORD
MEANS
Dexter Jackson had another
fantastic month in May with the
46-year-old winning the New
York Pro then the inaugural
NOTHING
A new study out of Japan
examined different training
Arnold Classic Africa, held in
Johannesburg, South Africa. At
both contests, Roelly Winklaar
was in second place while Victor
Martinez was third in NY but
fourth in SA, with Lionel Beyeke
protocols and their effect on
squeezing into third in Africa.
strength and hypertrophy.
These bring the Blades pro
Subjects (in this case, young
bodybuilding wins to 26, a record
gymnasts) were put into one
equal to Ronnie Colemans,
of three groups: a heavy
as well as his second Arnold
group (80%1RM) with medium
Classic win on a non-American
repetitions, a light group
continent, after his 2015 Arnold
(30%1RM) with high repetitions
Classic Australia win.
and a mixed protocol group,
Dexter was also awarded
where participants switched
the inaugural Reg Park award
Neveux
between heavy and light every
for being the most muscular
two weeks.
bodybuilder. American athlete
After eight weeks of training three times a week, the high load
Bethany Wagner took out the
(heavy) group had increased their strength while no significant changes
Fitness title, the only female pro
were found in the other two groups. However, each group had similar
division launched at the Arnold
levels of muscle growth. Furthermore, switching between the protocols
Classic Africa.
did not improve the strength or muscle gain of the participants.
After skipping the Arnold
The researchers concluded that, in terms of hypertrophy, as long
Classics Columbus and Australia
as you complete each set to failure, the weight does not matter.
this year, Dexter is in fine form to
roll this momentum towards the
Olympia. Of course, hes yet to run
into the top-level competitors,
such as Phil Heath, Kai Greene
SLEEP TO SUCCEED and Cedric McMillan, that might
bother him come September. Of
Its well-known how important sleep is for athletes, but a new study from Finland course, with no word on whether
found that one in four pro athletes suffered from significant sleeping disorders, Kai plans to do the Olympia, it
which include problems with getting to sleep, snoring or could be anyones game.
sleep-disordered breathing. It was also found that most
athletes were not getting enough sleep per night.
The researchers evaluated 107 pro ice hockey
players and determined that sleep-related
guidance and personalised treatment plans
could significantly improve the quality of the
athletes sleep.
Good recovery calls for a good nights
sleep, says study leader and sleep specialist
Henri Tuomilehto. Solid research evidence of
the adverse effects of sleeping disorders on our
health and our ability to function exists, and this
calls for action.
Instagram
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THE VANCE ANGLE with Vance Ang
Bryce and Sarah.
MOORE IS BETTER
Congratulations to legendary
bodybuilder Johnny Moore, who
was recently inducted into the
WFF Hall of Fame. Moore, also
known as The Moose, is one of
the most enduring Aussie icons
of this sport, having competed
numerous times and enjoyed
success from the 1980s up until
now. His physique is absolutely
incredible but so too is his upbeat
persona, somewhat contrasted with
his deep voice and gentle manner.
Of this induction, the ever-witty
Moore said (via social media):
Well, this just happened! Just got
inducted to WFF Hall of Fame. I
can relax now! Congratulations
Johnny,y well deserved!
Supplied
MATRIMONIAL MUSCLE
A huge congratulations to Bryce Cleary and Sarah Jade
Sliwka, who were married in late May. Both Bryce and Sarah
are two of the top natural physiques in the INBA, and are
renowned Australian champions in Bodybuilding and Figure
respectively. We wish Bryce and Sarah all the very best.
If you have a story for News & Views

or the Vance Angle, email us at
Supplied
Johnny Moore. ironman@blitzmag.com.au Erin

Stern.
WELCOME BACK
Former ANB Victoria president
Glenn Gattellaro and Maria McCarter.
Maria McCarter is making a return to

bodybuilding earlier than expected.
In early June, NABBA/WFF Australia
welcomed Maria to her new role as
Athlete Relations Officer. Maria has
been involved in the bodybuilding and
fitness industry for 25 years and, as the
DID YOU KNOW?
Supplied
NABBA/WFF Facebook page put it:

Her passion and dedication Two-time Ms. Figure Olympia
to athlete development, Erin Stern is also a poet. The
and love for the health and fitness industry, is legendary. former IFBB pro, who recently
In addition, NABBA/WFF also welcomed Glenn Gattellaro to the new position made the jump to Lee Thompsons
of National Competitions Coordinator. Glenn has been a member of the NABBA/ NSL, has self-published several
WFF family for the past few years as a promoter, including coordinating the books of poetry, including Between
Australian team travelling to Orlando, USA, for the 2015 WFF Universe. Seasons and Folks Poems. This
Congrats to both Maria and Glenn! journo initially discovered this
creative streak in Erin after
Roland Balik
CONNECT WITH US ausironmanmag ausironman ausironmanmag ausironman speaking with her at FitX in 2013.

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everything works, but nothing works
forever. Actually, thats pretty much the
way life works, too.
ITS IMPORTANT FOR THE

SUCCESS OF THE STRATEGY
THAT YOU KEEP VOLUME
FOR THIS BODY PART LOW
TO ALLOW FOR RECOVERY.
When you reach a strength plateau,
its time to try something new. Thats
what the 5-4-3-2-1 strategy provides.
Its a great protocol for those who want
to boost strength for its own sake or
increase the muscle mass that comes
Photo: Michael Neveux, Model: Parker Egerton
when youre able to lift more weight,

stimulating greater muscle growth.
Heres how it works:
The 5-4-3-2-1 strategy

This technique is exercise specific.
Choose the move where youve really
hit a wall. Lets say thats the bench
press. For the next few weeks, youll do

Want to build muscle fast?
Browse hundreds of workouts at
ironmanmag.com.au/training
no chest work other than follow this

strength-promoting strategy for the
bench press, which youll incorporate
three times a week.
To begin, you should choose a weight
for this move that you can perform for
Photos: Binais Begovic. Top model:Jeremy Buendia, Bottom model: Stan De Longeaux
about 10 reps. So if you can press 200 lbs
(91 kg) for 10 reps, then that should be
your baseline. For the first set, you perform
only five reps. Rest 60 to 90 seconds and
then perform your next set, increasing
weight but dropping your reps to four.
Continue this pattern of increasing weight
and decreasing reps until you perform
your fifth set of one rep. Keep each rest
between sets to that 60- to 90-second
window. The entire bench press workout
should take you about 10 minutes.
You can continue to follow a typical
training split during this phase, but
you wont train your chest otherwise.
For instance, start with your 5-4-3-2-1
bench press routine at the start of your
legs, back and shoulder days. Then you
can train the rest of your body with as
much volume as you want. Its important For your next bench press workout
for the success of the strategy that you (Day 3), you start with your second-set
keep volume for this body part low to weight from Day 1 and continue to
allow for recovery after all, youll be increase weight. On Day 5, you start
training it three times a week. with your third Day 1 weight, continuing
to increase weight.
Week one
Look at our week one chart for an Week two
example of how to structure your 5-4- For Day 1 on Week Two, start with your
3-2-1 bench press workouts. Note that previous weeks Day 3 weights and reps,
weve only increased weight in five- and continue to increase weights. Each
pound (2.2 kg) increments from set to week youll be increasing your weights
set. You can also use 10-pound (4.5 kg) over the previous. Continue to follow this
increments if your 1RM is considerably pattern, beginning Week Three with 210
more than the weight you use for 10 lbs (95 kg) for five reps on Day 1.
reps. On your first day, though, your
one-rep set should be considerably Movin on up
lower than your 1RM and relatively easy Keep following this pattern until you
to perform. Dont make the mistake eventually fail. When this happens, take
of turning the last set into a 1RM. Its a week off from training that body part
supposed to feel relatively easy at first. chest in this case. Then, the following
week, repeat your last successful week.
Chances are good that youll be able to
Week 0ne push through your previous barrier when
Day Set One Set Two Set Three Set Four Set Five
you reach it again the following week.
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Strength athletes have learned over
1 200 (91)/5 205 (93)/4 210 (95)/3 215 (97.5)/2 220 (99.7)/1
the years that you dont get stronger
3 205 (93)/5 210 (95)/4 215 (97.5)/3 220 (99.7)/2 225 (102)/1
by following the same plan endlessly.
5 210 (95)/5 215 (97.5)/4 220 (99.7)/3 225 (102)/2 230 (104)/1
You get stronger by changing up your
training protocol. Thats what the 5-4-
3-2-1 strategy was designed to provide.
Week Two
Follow it for up to 12 weeks before
Day Set One Set Two Set Three Set Four Set Five
switching to another training protocol
Weight/Reps Weight/Reps Weight/Reps Weight/Reps Weight/Reps
for your chest. At this point, you can
1 205 (93)/5 210 (95)/4 215 (97.5)/3 220 (99.7)/2 225 (102)/1
then use the 5-4-3-2-1 strategy for
3 210 (95)/5 215 (97.5)/4 220 (99.7)/3 225 (102)/2 230 (104)/1
another move such as deadlifts, squats,
5 215 (97.5)/5 220 (99.7)/4 225 (102)/3 230 (104)/2 235 (106.5)/1
or any other compound strength move.

MUSCLE RESEARCH
FAIL TO GAIN
When you train, do you pick a number or
keep repping until you cant keep going?
composition. The rest/pause group and
failure training group both improved
A new study compared the effects of their strength, though the failure training
training to failure versus training with a group had a greater result. When it
set number of reps in mind. Researchers came to body composition, training to
put trained subjects into one of three failure had the best results, while rest/
groups: a self-determined rep max pause improved the upper body only.
group, a self-determined rep max The researchers concluded that
group using a rest/pause method and a training to MMF [momentary muscular
momentary muscular failure group. Each failure] produces greatest improvements
group trained twice a week for 10 weeks in strength and body composition and
after which the groups were measured that training to a self-determined rep
for maximal isometric strength and max is not efficacious if you already have
body composition using bioelectrical some training experience.
impedance analysis.
The results showed that the self-
Reference:
Giessing J., et al. (2016.) The effects of low-volume
Cardio for
determined rep max group did not
improve in either strength or body
resistance training with and without advanced techniques
in trained subjects. J Sports Med Phys Fitness. 2016
Mar;56(3):249-58. Epub 2014 Oct 10.
bigger muscles
Many physique athletes stay away from
cardio in fear that it will burn up their
precious muscle. A new study, published
in the journal PLoS One, followed two
groups of trained male subjects. One
group switched off between performing
continuous cycling (varying between 30
and 60 minutes) or interval cycling (68x2
minutes) before hitting the iron, while the
other group only lifted weights and did
no cardio. Both groups received a protein
supplement immediately post-training.
After seven weeks, the group that did the
cardio experienced greater increases in
lower-body muscle bre size as well as
more training-induced alterations that
lead to hypertrophy. Scientists theorised
that the cardio did not boost growth
by inhibiting catabolism, but rather
contributed to various anabolic factors
Neveux
that triggered muscle stimulation.
KNOW YOUR ROLL

The foam-rolling craze has been a blessing for some, bestowing
greater range of motion and less pain on deskbound athletes who
try to get into a deeper squat or a more vertical overhead pressing
position. While some powerlifters advise against overusing a foam
roller before a big lift (wisely reasoning that a joint needs to be strong
and tight rather than loose and mobile when moving a huge weight),
aesthetic-based gym-goers can still benefit from a pre-workout
roll without losing strength. Scientists at Memorial University of
Newfoundland in Canada found that when trained men subjected
their quads to two 60-second bouts on a foam roller, they improved
the range of motion in their hips by about 10 per cent. Whats more,
the self-massage had no effect on the amount of force they could
generate afterward. Unless youre going for an extreme one-rep max, a
few minutes on a foam roller can help you get into more-advantageous
positions to be able to move more weight and help stave off injury.
Just dont be that guy who lightly lolls around on the roller while he
texts. We hate that guy.

DONT GO HARD
WHEN ITS EASY
Here are two truths about running hills, a tactic long-used by athletes and
bodybuilders to lose fat and rapidly improve conditioning: 1) Running hills hurts.
2) Unfortunately, they really work. A new study published in the Journal of Cellular
Physiology adds a new pearl of wisdom to this age-old tool. Researchers performed
an animal study that examined the muscles of three groups of subjects that ran
uphill, downhill or on a flat surface, and the effect the varying topography had
on hypertrophy factors. The scientists concluded that running downhill inhibited
muscle hypertrophy and resulted in greater atrophy. Running uphill and on a flat
road, to a lesser degree actually promoted hypertrophy in some muscles, while
doing little in other types of muscle fibres. In the strictest sense, if youre using
hill repeats to improve your physique, the smartest strategy is to run hard while
Neveux
going up the hill, and then slowly walk the descents as a form of active recovery.
Partial squats rock

Dont knock the half squat: there may be reason to add partial squats to
your time in the rack. A 2014 study published in the Journal of Strength
and Conditioning Research examined two diferent training methods
full range of motion (ROM) squats and full range of motion with partial
squats. After seven weeks, participants who included partial squats in
their routine got stronger.
The researchers believe that partial squats may be benecial for
strength and power athletes during a strength-speed mesocycle while
peaking for competition.
The partial squat group did better than the full ROM group in both
full ROM squats and partial squat 1RM, as well as achieving larger
training intensities in the last three weeks. The authors concluded that
partial ROM squats combined with full ROM squats may be efective
for improving maximal strength, especially for men with previous
training experience.
The idea of end-of-set partial reps is a well-known intensity
technique, so its nice to see science backing up the practice.
Reference:
Neveux
Bazyler CD, et al. (2014.) The efficacy of incorporating partial squats in maximal strength training. J
Strength Cond Res. 2014 Nov;28(11):3024-32. doi: 10.1519/JSC.0000000000000465.
LIFT HEAVY FOR MORE MUSCLE

Do you hold of lifting heavy because high-load of 75 per cent of 1RM and a
you dont think it will help you low-load of 30 per cent of 1RM. Using
grow muscle? You might want to electromyography (EMG) to test
add some high-load days to your muscle activation, the researchers
program. A 2014 study published found that signicantly greater
in the European Journal of Applied mean EMG activity was found during
Physiology found that the heavier the high-load set compared to the
you lift, the more muscle bres you low-load set.
recruit. The researchers studied Reference:
Brad J. Schoenfeld et al. (2014.) Muscle activation during
10 young resistance-trained mens low- versus high-load resistance training in well-trained
performance on the leg press, using men. European Journal of Applied Physiology. December
2014, Volume 114, Issue 12, pp 2491-2497. First online: 12
two diferent load intensities: a August 2014
MHP

RECOVERY
Overtraining: Symptoms and Saves By Anne Tran
Are you frying your central nervous system?

The term central nervous system If your CNS is fried, you simply
fatigue may not be familiar to you, cant perform at your best.
but you might have experienced
the symptoms: tired, poor mood,
unmotivated at the gym, slow reflexes,
irritability, unable to lift your usual
weight or make the muscle-mind
connection for no real reason.
Central nervous system (CNS)
fatigue or overtraining occurs when
your training volume and intensity
exceeds your bodys recovery capacity.
Unlike delayed-onset muscle soreness
(DOMS), which appears within a
couple of days, CNS fatigue tends to
accumulate slowly.
THE CENTRAL NERVOUS

SYSTEM IS RESPONSIBLE
FOR CONTROLLING OUR
BODYS FUNCTIONS,
INCLUDING THE
TRANSMISSION OF
IMPULSES FROM OUR BRAIN
TO OUR MUSCLES TO ENABLE
MUSCLE CONTRACTIONS.
While muscle size is an obvious
factor for muscular power, there is
more to muscle contraction than just
what occurs in the muscle itself. It is
easy to forget that the central nervous
system, which is responsible for the
transmission of impulses to your
muscles, also plays a crucial role. The
central nervous system is responsible
for controlling our bodys functions,
including the transmission of impulses
from our brain to our muscles to
enable muscle contractions. If your
CNS is fried, you simply cant perform
at your best.
Michael Neveux
There is still a great deal of debate

about whether CNS fatigue is even
real. However, the theory behind CNS

Lifting too heavy
and training
Michael Neveux
to failure too
frequently can
tax the CNS.
fatigue is that there are two points model. According to this idea, the which are responsible for sending
from which our muscles can become central governor acts as a protective signals from your brain to your
fatigued: firstly, locally in the muscle mechanism and reduces the neural muscles, to be optimal.
itself and, secondly, at the point of recruitment of muscle fibres to make Some tips to avoid CNS fatigue include:
origin of the muscular contraction. us stop when we get near the safety Give your body parts 48 hours rest
According to neurologist Simon margin to ensure that we dont destroy in between workouts
Gandevia, muscle fatigue may ourselves during a workout. Give yourself a rest day
arise not only because of peripheral While training to failure can result Dont train above 90 per cent of your
changes at the level of the muscle, in more fibre fatigue and therefore max effort all the time and have days
but also because the central nervous result in a greater muscle growth, it where you train with lighter weight
system fails to drive the motoneurons is also important to understand that and go for reps
adequately, and therefore human lifting too heavy and training to failure Customise the intensity, frequency
muscle fatigue does not simply reside too frequently can tax the CNS. and volume of your training
in the muscle1. Some of the major causes of CNS Get sufficient sleep each night to
When you contract your muscles fatigue include: enable the body to recover.
to perform a lift, the nervous system Not recovering properly
recruits all available motor units and in between workouts Anne Tran is a freelance writer who
fires them as frequently as possible. Training to failure too often holds a double degree in journalism
As you continue to push out reps, your Lifting too heavy for too long and law, as well as an IFBB Figure
muscle fibres fatigue and the frequency Not giving your muscles enough rest athlete, International Protein athlete
of motor units firing also decreases. Not getting enough sleep and sunTANon ambassador.
Sports scientist Tim Noakes If your central nervous system References
considers that the central nervous is fatigued, it will impact your 1 Gandevia S. C. (2001). Spinal and supraspinal factors in
human muscle fatigue. Physiological Reviews. October;
system is what limits performance and workouts as well as your overall 81(4): 17251789
that the goal of fatigue is to protect the health. You dont want your central 2 Noakes, T.M. (2012.) Fatigue is a brain-derived emotion
that regulates the exercise behavior to ensure the protection
body from harm2. Noakes explains CNS nervous system to be fatigued. of whole body homeostasis. Frontiers in Physiology. 2012; 3:
fatigue by using the central governor You want the neurotransmitters, 82. doi: 10.3389/fphys.2012.00082

Q&A
Q: I want big traps but I dont want to reached the required number of reps
get injured. Whats the proper form or to failure. Shrugs are a great finisher
for shrugs? for your shoulder session and its OK
A: A great old-school exercise for the to go a little heavier for this exercise;
entire shoulder girdle, the barbell or just make sure you can feel the muscle
dumbbell shrug will get the job done working and dont be tempted to go
when it comes to building your traps. As overboard and ego lift.
soon as you pick up the barbell or heavy The main tip for shrugs is what not
dumbbells, youll feel the stretch in your to do: do not roll your shoulders. Not
traps as the weight tries to fall towards only is it an unnecessary movement for
the ground right away. The shrug is the shrugs target muscle, you could
basically as simple as it sounds: hold the be setting yourself up for a rotator
Photo: Charlie Suriano Model: Michael Pearson

weight tightly and shrug up. Hold it for cuff problem down the track. Thats
one second and then lower the weight something you definitely dont want.
back down with control, still feeling the Ask anyone with a shoulder injury:
stretch in your traps. Repeat until youve prevention is better than cure.
Q: My arms dont seem to be

growing anymore. What can I do to
kickstart new growth?
A: One of strength and conditioning
coach Charles Poliquins favourites
for arm growth was something called
fixation/insertion supersets. The name
refers to combining two movements
that utilise the origin of the muscle
(the fixation point) and the movement
of the muscle (the insertion point). By
doing this, you combine two opposite
functions, tearing fibres at both ends
of the muscle.
For example, for biceps, try
supersetting close-grip chin-ups
Neveux
(fixation) with incline dumbbell curls

(insertion). Complete four to six reps of
the first exercise, rest 10 seconds, then
Q: Are squats really the best way move onto the second exercise, doing
to improve your glutes? eight to 10 reps. If you can complete
A: Well, going by social media, youd think five rounds of those supersets, Poliquin
so, wouldnt you? Luckily, theres been some guaranteed you wont even be able
research. A recent study compared the back to bend your elbow without extreme
squat to the barbell hip thrust by measuring the soreness for a few days.
electromyographic (EMG) activity of the glutes, Heres how Poliquin explained it:
hamstrings and quads during each of the two When you do the chin-ups, the
exercises. The subjects were 13 trained women origin is at the elbow and the insertion
who completed each exercise for 10 rep maxes. is at the shoulder. Then, when you
The researchers, led by Bret The Glute do the incline dumbbell curls, its
Guy Contreras, found that the barbell hip the opposite: The origin is at the
thrust actually stimulated the glutes and shoulder and the insertion is at the
Photo: Roland Balik Model: Janet Layug
hamstrings more than the squat did. As elbow. Mechanically, youre doing two
for the quads, there were no significant extremes, and youre inducing fibre
differences between the exercises. damage beyond belief.
Squats are obviously very important for If youre after a similar suggestion
a whole range of reasons, but if you or your for triceps, try doing a superset
partner are seeking an improved rear view, of weighted dips with overhead
make sure youre including hip-thrusts too. extensions.

EAT TO GROW
NUTRITION AND SUPPLEMENTS FOR BIGGER GAINS
How to Recover from Anything By George L. Redmon Ph.D.
Trip your anabolic ignition switch with the right nutritional choices after a workout.
All of the bodys important recovery
and adaptive processes require
specific nutrients to proceed
optimally. For this reason, the period
immediately following a workout is
the most important in an athletes
day from a nutritional perspective.
Failure to consume adequate
amounts of the right nutrients in a
timely manner after exercise will
compromise your recovery.
The Performance Zone by
Dr. John Ivy and Dr. Robert Portman
Thanks to work by renowned sports

medicine scientist John Ivy, Ph.D., at
the University of Texas, and well-known
researcher Robert Portman, Ph.D.,
we know that post-workout recovery
is the key to stimulating growth. The
reason cited by these researchers is
that the body machinery necessary
for rebuilding and replenishing energy
stores and repairing damaged muscle
becomes overwhelmed. However, sports
nutrition researchers now know that an
anabolic window of opportunity is open
for 30 to 45 minutes following a training
session in which you can bolster
this machinery. In fact, current data
indicates that the muscle cells potential
to initiate rebuilding and replenishment
peaks about 15 minutes after a workout
and declines by as much as 40 per
cent within 60 minutes. The reason:
Intense exercise training causes muscle
fatigue; soreness; dehydration; muscle
Photo: Binais Begovic, Model: David Morin
structural damage; free radical damage;

lactic acid buildup; neutrophilia
(increase in white blood cells that fight
infection/harmful bacteria); muscle
swelling; central nervous system
fatigue; catabolism of nutrient stores;
counter-regulatory hormones; increased Your workout acts like a priming pump,
metabolic instability; and the destruction converting your body into a giant sponge,
heightening your capability to soak up nutrients.
of carbohydrate, fat and protein.

Browse more diet and nutrition tips at
ironmanmag.com.au/nutrition
Carbohydrates. Whey.
Simultaneously, many other things capability to soak up nutrients quickly whey is abundant in leucine, the key
are happening during this impending and efficiently. You have about 30 amino acid that signals the mammalian
catabolic time frame, such as the minutes before the force of this pumps target of rapamycin (mTOR) anabolic
depletion of muscle glycogen, release action begins to dissipate. pathway to increase protein synthesis.
of amino acids from muscle, stimulation The goal here is to present a basic However, new data indicates that a
of liver gluconeogenesis, and a negative nutritional recovery plan based on single individual dose of leucine is even
nitrogen balance. As a note here, current data that focuses on re- more efficient at signalling this anabolic
gluconeogenesis is the production of establishing some of the physiological pathway. For best results, following a
glucose, especially in the liver, from parameters cited above. workout, consume 20 to 25 grams of
amino acids, fats and other substances whey and 2.7 grams of leucine.
that are not carbohydrates. In this case, YOUR BASIC RECOVERY
amino acids and other nutrients are PLAN OF ACTION 2. The carbohydrate-glycogen axis
not being used for growth and repair, 1. Decreased protein breakdown Once consumed, carbohydrates break
which is not what should be occurring Research from the University of down into glucose and serve as a
post-workout. Correspondingly, negative Nottingham showed that acute bouts critical source of energy to sustain
nitrogen balance physiologically of resistance exercise can increase your muscles contractile power. How
diminishes your ability to sustain muscle the rate of muscle protein synthesis long this energy supply lasts depends
growth. Equally, researchers state that two- to five-fold after exercise, and on the length and intensity of exercise
post-exercise muscle recovery, repair this effect can persist for up to 48 and can range anywhere from 30 to 90
and growth ultimately determines the hours. However, at the other end of minutes. For example, during high-
benefits of exercise to the development the spectrum, protein breakdown intensity strength training sets lasting
of lean body mass, but is reliant on continues to increase dramatically. one to three minutes, muscle glycogen
glucose, amino acids and energy Relatedly, in a study appearing in the supplies about 95 per cent of the fuel
availability for optimal rates of muscle International Journal of Sports Nutrition needed to complete this work. If youre
glycogen and protein synthesis. Some and Exercise Metabolism researchers training for strength, performance,
other things your nutritional recovery noted that the consumption of 20 grams hypertrophy or conditioning, its
plan should focus on are reducing of protein, or an equivalent of nine important to start your routine with
muscle soreness, rebuilding and grams of essential amino acids, has full glycogen stores, and possibly even
repairing muscle, re-establishing the ability to maximise muscle protein replenish them during your training to
immune function, protecting the skeletal synthesis rates during the first hours of maintain the quality of your output.
matrix and minimising fat storage. What post-exercise recovery. As a note here, Carbohydrates have other specific
is important to remember here is that whey protein is a faster-acting protein functions in the body including fuelling
your workout in practical terms acts like and speeds recovery faster than other the central nervous system and the
a priming pump, converting your body protein sources as it releases amino brain. Long ago, Nathan Smith, MD,
into a giant sponge, heightening your acids in about 20 minutes. Furthermore, of the University of Washington and

author of Food for Sport, noted that the
constant supply of carbs to the brain Once your workout is complete,
you should have a whole food
was essential for an optimal sense meal within an hour or two.
of awareness and quick reflexes to
support athletic performance. However,
more importantly, Smith found that
an inadequate supply of glucose,
particularly to the central nervous
system, caused feelings of weakness
and hunger. Today, sports medicine
researchers know that muscle fatigue
first starts in the central nervous system
(CNS) even before you feel muscular
fatigue. Research on central nervous
fatigue has shown a direct correlation
between the brain chemicals serotonin
(5-HT), dopamine and acetylcholine and
the onset of CNS fatigue.
By the way, acetylcholine is released
in the peripheral nervous systems to
activate muscle fibres. Correspondingly,
decreased levels of acetylcholine leads
to noticeable muscle fatigue and a
decrease in muscle strength. Current
data shows that carbohydrates and
branched chain amino acids have a
direct impact on the brain chemicals
serotonin and dopamine, by delaying
the onset of central nervous system
fatigue due to their influence on amino
acids such as tryptophan, which directly
affect the levels of serotonin and
dopamine in the brain.
It has long been common practice
to consume a post-workout protein and
carbohydrate beverage to spike insulin,
which in turn drives nutrients into the
cells at a faster rate to speed muscle
recovery. According to researchers
at the School of Sport and Exercise WHILE INSULIN DOES ESCORT AMINO ACIDS AND NUTRIENTS
Sciences of the University of Birmingham
in Edgbaston, Birmingham, in the UK,
INTO THE CELL, IT ALSO INCREASES NET PROTEIN BALANCE.
exercise signals what scientists call
glucose transporter carrier protein-4 one of the negatives of constant high 3. First meal at post-workout
to the cell surface. This leads to an spikes of insulin via simple carbs is an Once your workout is complete,
increased permeability of the muscle increase in fat storage, as insulin acts like you should have a whole-food meal
membrane to accept glucose. However, a key that locks fat in the cells. within an hour or two. Some evidence
when this small window of opportunity While insulin does escort amino suggests that a meal of 40 per cent
following a workout that up-regulates acids and nutrients into the cell, it protein, 40 per cent carbs and 20 per
this phase of glycogen synthesis closes, also increases net protein balance by cent fat can yield phenomenal results.
muscle glycogen synthesis occurs at reducing muscle protein degradation. In Conversely, other researchers suggest
a much slower rate, meaning several their book, The Performance Zone, Ivy a smaller ratio of fat for this meal, as
hours. As you may know, insulin escorts and Portman state that insulin within the excess fat during this time may slow
nutrients into cells, and for some time anabolic window also stimulates enzymes the delivery of nutrients into the muscle
researchers believed that simple carbs necessary for protein synthesis by as cells. Essentially, this meal helps your
(high-glycemic) that break down quickly much as 67 per cent while suppressing body use all of the circulating free fatty
and rapidly were best suited to elicit an cortisol production and increasing muscle acids that have been pumped out into
insulin spike. However, researchers now blood flow. This apparently speeds the bloodstream. Unless these fats are
know that low-glycemic carbs, which the flow of nutrients to weak and tired transported to the liver and muscle for
break down at a slower pace and dont muscles as well as enhanced removal of final utilisation, they can be arbitrarily
initiate huge spikes of insulin at post- waste (lactic acid, carbon dioxide) and reconverted back into triglycerides and
workout, are just as effective. As a note, puts the brakes on muscle wasting. redeposited back into fat tissues.

RECIPE By Fiona Flanders
GRAPEFRUIT SALAD FOOD FACTS

WITH POACHED EGG Onions have lots of quercetin, a
bioflavonoid that reduces
inflammation in the
same manner as aspirin.
That means onions
can do good things for
healing joint pain as well
as cardiovascular health.
Magnesium can help

you sleep better. The
mineral helps the body
produce melatonin, a
chemical in the brain that
Darren Burns
helps you relax. Try taking

200 milligrams with dinner.
Bananas may help reduce

With the subtle change in temperature, Im squeezing in a few more salads before
stroke risk. Its believed the
the chill of winter arrives and Im reaching for hot and hearty comfort foods. My most
potassium in one to two
prolific fruit-bearing tree, my ruby grapefruit, was the inspiration for this dish. The
bananas a day can drop
annual abundance of fruit has me inventing new recipes and sharing fruit and my
blood pressure two to
mum making jam in an attempt to utilise the gorgeous juicy globes.
three points.
Taking only a few minutes to prepare and requiring only a few flavour-packed
ingredients, this salad is a winner all round. Its best made just prior to service to
Greek yoghurt is a good
maintain the crispness of the spinach leaves and the luscious fresh look. This recipe
muscle-building snack according
makes one generous serve.
to the October 10
Ingredients the egg white into an oval shape. Health. It packs
150g baby spinach leaves Remove eggs when they are cooked double the protein
1 medium ruby grapefruit to your liking. of standard yoghurt
1 small avocado, cut into 1 cm dice 8. Mix avocado, grapefruit and spinach and has significantly
1 tbsp vinegar together and place eggs onto salad. less sugar.
2 eggs 9. Sprinkle with sea salt and cracked
tsp sea salt flakes black pepper to your taste Dark chocolate contains
tsp cracked black pepper a compound called
Chefs notes phenylethylamine, a
Method The addition of vinegar to the neurotransmitter that
1. Place spinach leaves into a large bowl. poaching water assists in setting the releases endorphins
2. Segment grapefruit by first peeling egg white. similar to those
fruit. Take a small, sharp paring knife The acidity of the grapefruit released by sex. So,
and slice down the inside of each counteracts the fats in the avocado theres more to chocolate
membrane. Flick the segment out and egg yolk. being an aphrodisiac than
by turning the knife on its side. By Any variety of salad leaves could be the feelings triggered by the
using this method, the seeds, pith used in place of spinach. thought of licking melted chocolate
and membrane will be eliminated. Other grapefruit varieties can be off your partner.
(Alternatively, if you dont mind the used but the ruby is sweeter and
membrane, you can simply dice or less astringent. Blueberries beat more than 25 other
slice the grapefruit as you wish.) This is a high-energy dish with most fruits in antioxidant power even
3. Squeeze the remainder of the fruit of the energy coming from the fats pomegranates and
into the bowl of spinach. in the egg yolk and the avocado. grapes. Plus,
4. Peel the avocado, remove the seed one cup of
and dice into 1 cm cubes. blueberries has
5. Heat a small pot of water to a whopping six
NUTRITION (for one serve)
simmering (small bubbles grams of fibre.
Energy ............................................... 2110kJ
throughout) and add vinegar. Protein...................................................... 22g
6. Break one egg gently into a small bowl. Fat...............................................................41g
Check for freshness and then add to Carbohydrate ............................................8g Browse more diet and nutrition tips at
water. Repeat with the other egg. Sodium ................................................518mg ironmanmag.com.au/nutrition
7. Use a large metal spoon to shape

NUTRITION
The raspberry
is having a
moment
Is raspberry the new kale? A
tornado of positive research
has recently been published
about red raspberries. So much,
in fact, that a recent issue of
Advances in Nutrition compiled a
comprehensive review of the latest
scientific literature. Much of it
centres around the bright berries
impressive results in helping
to fight against metabolically
based diseases such as obesity,
diabetes, cardiovascular disease
SPICE IT UP and Alzheimers disease. While

these may not seem like dangers
to young gym-goers, research
Countless studies have shown that ginger has multiple health-promoting
powers, but a recent one from the Tikrit Medical Journal sheds light on indicates that raspberries are a
the aromatic roots ability to boost testosterone levels in men. A group of positive influence on metabolism,
75 males were given ginger over the course of about three months. The oxidation and inflammation, three
ginger intervention raised the mens testosterone level by almost 18 per cent concepts that clearly affect those
and boosted levels of luteinising hormone (which stimulates testosterone who train intensely. Additionally,
production) by more than 43 per cent. The experiment did not use a control red raspberries are an excellent
group, which makes this study less than perfect. However, since ginger source of vitamin C and boast
eight grams of fibre per cup. At
is non-caloric, inexpensive, tasty and a powerful antioxidant and anti-
64 calories and only seven grams
inflammatory, there is really no downside to adding it into your daily diet.
of impact carbs per cup of raw
berries, what do you have to lose?
FATTY
ACIDS
FOR LEAN MUSCLES
A new study suggests that your level
of omega-3 fatty acid intake prior to a
workout can inuence how your muscles
respond to training and nutrition. A meta-
analysis reported in the journal Marine
Drugs examined the effects that omega-3s
have on skeletal muscle. They concluded information points to the benefits that
that omega-3 fatty acids of marine origin fish-based omega-3s can exert on the size
(meaning, fish oil or the popular red krill of muscle as well as the function (strength)
oil, which have higher levels of DHA and and whole body metabolism (fat burning).
EPA than vegetable sources) can have If you get most of your omega-3s from
such a beneficial impact on muscular seeds or avocados, which contain more
adaptations that regular intake can ALA than DHA and EPA, think about
potentially alter the trajectory of a number incorporating a fish-oil supplement into
of human diseases, including aging. This your regimen.

RESEARCH
Like butter
After years of being maligned in favour of vegetable oils, butter is getting a retrial. A brand-new
study from the British Medical Journal reports that replacing the saturated fats in butter with
linoleic acid-rich fats such as corn, sunflower and soybean oil not only failed to improve cardiac
health markers, but also
presented an increased
mortality risk in some cases.
Although the American
Heart Association stands
by its stance that a diet low
in saturated fats is heart
healthy, swapping butter for
linoleic acid-based oils has
never been shown to reduce
the risk of heart attacks or
deaths. Scientists believe
that the unsaturated nature
of the vegetable oils makes
them less stable and more
prone to oxidation, which
then promotes inflammation
within the body.
WHEY MAKES
EVERYTHING
GROW
If you have knee pain when you train,
you might want to double up on
your whey protein shakes. A study
published recently in the Scandinavian
Journal of Medicine & Science in
Sports showed that consuming whey
protein can increase the size of
tendons, theoretically protecting your
knees from injury. In the experiment,
scientists had two groups of trained
men perform leg extensions three
times a week for three months.
One group drank 20 grams of whey
hydrolysate during the workout, and
the other group consumed carbs.
After 12 weeks, the protein group
not only experienced more growth
in their muscles but also in the size
of their knee ligament. Since tendon
hypertrophy can lessen connective
tissue stress during exercise, whey
protein is a prerequisite when
recuperating from an injury and most
likely contributes to joint health when
taken on a daily basis.
FAT LOSS
SOLVING THE
FAT-TESTOSTERONE
CONUNDRUM
While many experts sagely advise overweight
men to get their training and nutrition act
together (when is that ever a bad idea?) before
trying therapeutic testosterone, a brand-new
study sheds light on what happens when fat
guys combine exercise, diet and supplemental
testosterone. In the study, led by members of
the Department of Medicine at the University
of Melbourne, obese men were placed on a
calorie-restricted diet and encouraged to exercise
moderately for 30 minutes a day. Every 10 weeks,
one group was given intramuscular testosterone
injections while another group was given a placebo.
After 56 weeks, both groups lost roughly the same
amount of body weight, about 24.2 pounds (11
kg). However, the testosterone group lost almost
exclusively body fat, while the placebo group lost
a combination of fat and muscle. The testosterone
group lost 6.6 more pounds (3 kg) of body fat than
the placebo group, who lost 7.7 more pounds (3.5 kg)
of muscle than the men taking testosterone.
GOING
Wheat, wheat, dont tell me NUTS
A gluten-free diet for non-celiac sufferers has experienced
more debate than Ben Affleck as Batman. Is it paleo-rubbish
OVER
or a legitimate way to reduce inflammation and boost FAT
overall health? While the answer may depend heavily on the
individual, one recent study found that a gluten-free diet can LOSS
lead to more effective fat loss, even when calories remain the If you include nuts in your
same. In an animal study conducted by researchers at the daily feedings, youre
Universidade Federal de Minas Gerais in Brazil, scientists put most likely leaner than
two groups of mice on a high-fat diet. One group was given the guy who doesnt, say
meals containing gluten while the other group researchers from the
University of Otago in New
noshed on gluten-free food. After eight
Zealand. After analysing
weeks, the gluten-free mice had put
data on 4,721 participants, calories in energy-dense
on less weight than the mice in the they found that those who nuts. Another theory is
control group. The researchers regularly ate whole nuts that certain substances,
noticed fewer inflammatory (including pistachios, such as the anacardic acid
reactions in the gluten-free walnuts, pecans, almonds, found in the unsaturated
group and a better insulin cashews, hazelnuts and fats of cashews, for
response, and summarised macadamias) were on instance, actually helps
the study by writing, Our average 5.5 pounds (2.5 speed up metabolism at
data support the beneficial kg) lighter than the non- the cellular level. If you do
effects of gluten exclusion nut eaters, and their waists opt for a healthy handful of
in reducing body weight and were three centimetres nuts, just make sure youre
adiposity gain, inflammation tighter. Scientists believe cutting back on other,
and insulin resistance. that somehow the body hopefully less-healthy,
does not absorb all of the sources of fat in your diet.

RESEARCH
GOING KETO obese and diabetic people. A 2014

study3 showed a very low-carb ketogenic
diet was sufficiently more effective
While the practice of cutting out than a standard low-calorie diet and an
carbohydrates completely from your diet experimental group using such a diet
(aka a ketogenic diet) is controversial, it lost more than 10 per cent of their initial
has proven useful for certain segments weight, as well as preserving their lean
of the population. mass (i.e. muscle).
The idea behind the ketogenic diet In addition, a 2008 study4 found that,
is that depriving (or simply limiting) for people with type-2 diabetes, going
the body of carbohydrates forces it to on a low-carb ketogenic diet led to
undergo a process called ketosis, where improvements in glycemic control and
stored fats are broken down for energy. reduction in the need for medication.
This results in a build-up of acids called (However, type-1 diabetics in particular
ketones, which people on these kinds need to be extra careful as they can
of diets can use to measure if they are develop a condition called ketoacidosis,
burning fat or not. which happens when the level of
One of the main benefits of a ketones is too high, poisoning the body.)
ketogenic diet appears to be its ability So, dont be afraid of cutting the
to suppress appetite. A 2015 review1 carbs, even if you dont go full keto.
concluded that a ketogenic diet prevents
an increase in appetite even in the face of References
1 Gibson, A.A. et al. (2015). Do ketogenic diets really
weight loss. Indeed, a 2008 study2 found suppress appetite? A systematic review and meta-analysis.
that high-protein, low-carb ketogenic Obes Rev. 2015 Jan;16(1):64-76. doi: 10.1111/obr.12230. the treatment of obesity. Endocrine. 2014 Dec;47(3):793-
2 Johnstone A.M., et al. (2008). Effects of a high-protein 805. doi: 10.1007/s12020-014-0192-3. Epub 2014 Mar 4.
diets can reduce hunger and thus food ketogenic diet on hunger, appetite, and weight loss in obese 4 Westman, E.C. et al. (2008). The effect of a low-
intake more than a moderate-carb diet. men feeding ad libitum. Am J Clin Nutr. 2008 Jan;87(1):44- carbohydrate, ketogenic diet versus a low-glycemic index
55. diet on glycemic control in type 2 diabetes mellitus.
Research also suggests that a 3 Moreno, B. et al. (2014). Comparison of a very low- Nutr Metab (Lond). 2008; 5: 36. Published online 2008 Dec
ketogenic diet is effective in treating calorie-ketogenic diet with a standard low-calorie diet in 19. doi:10.1186/1743-7075-5-36
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Redefine your chest routine and carve out a new level
of striated mass with this high-intensity workout from
former competitor and current supplement CEO PJ Braun.
By Michael Berg, NSCA-CPT
Photography by Binais Begovic

CHEST MASTER
Considering the reverence bestowed on

the bench press, bodybuilding beginners
can be excused for their exuberance.
Guys will bench relentlessly, chasing
ever-higher totals to impress their
friends with all while unintentionally
throwing their pectoral development
completely out of whack.
I started weight training when I No two workouts are identical, he motion in which Im bringing my arms
was 13 years old, and like most young explains. That said, he offers up an across my body.
boys, I benched almost every day, example of what a chest workout of his
recalls PJ Braun, a former powerlifting may entail on any given Tuesday, where King TUT
and bodybuilding competitor who now the body part generally falls in his Braun, who also owns a clothing
runs his own supplement companies, weeklong split. company with his wife former WWE
Blackstone Labs and Prime Nutrition.As Ill start on the Smith machine, Divas Champion Celeste Braun (nee
a teen, my best number was a 330-pound doing incline presses, Braun says. Ill Kaitlyn) called Celestial Bodiez,
(150 kg) bench press. However, later in begin with 25-pound (11 kg) plates on isnt afraid to mix up any number of
life, I have found this fun exercise to be each side and do a set of 20. Most men variables to make each workout the most
detrimental in many ways. have too big of an ego to start with 25s, stringent challenge possible.
One way is mechanical. but I make sure to leave my ego in the Ill vary my rep tempo, even from
Ergonomically, the motion isnt parking lot. set to set, he says.I like to take reps
ideal for a pure focus on the chest, From there, hell add a second 25 to very slowly through four-second
he points out. In fact, it puts you in each side and again go for 20 reps. This negatives. And if thatisnt hard
position to externally rotate your pattern continues until he has five plates enough, try slowing down the positive
shoulder, and a lot of shoulder injuries loaded on each side. At that point, he contraction to four seconds talk
occur when this over-rotation is reps to failure then starts stripping off about an intense burn! The basis
abused with too much weight. With a set of 25s at a time, going to failure at of my trainingphilosophies stems
that in mind, Braun has devised a chest each stop until hes back to a single plate from my belief in maximising and
regimen that sidesteps the classic per side. manipulatingtime under tension [TUT]
barbell bench press without giving up Next, I like to super set a Hammer that is, the amount of time your
the benefits that pressing provides. Strength press with some sort of muscles are contracting under load.
dumbbell flye, Braun says. I may also As for anyone whos struggling with a
Giving no quarter(s) do a tri-set here. That may be an incline lagging chest, Braun urges perspective.
Now 35, the full-time CEO has stepped dumbbell press followed by a machine We all have our lagging body parts,
away from competition but not from press, then a flye. I constantly vary these he says. We cant get too frustrated if
lifting. At this stage, I have no desire to as far as order and exercise selection, but we see someone repping 315 (143 kg)
be a mass monster, he says. The goal Ill do four to five sets and aim for the 12- easily or who has a really well-developed
now is to be as aesthetically pleasing to 15-rep range. chest, because, hey, that guy may be
as possible so my workout focuses on To finish, Braun heads to the cable looking back at you saying, Man, I wish
refining and improving the details. crossover station, repping out five I had that guys calves. So few of us are
Braun hits chest with a high-volume sets of standard crossovers. I love without weakness even the best pros
approach, with supersets, tri-sets, to finish with these, he says. From in the world have a body part that theyd
lots of reps and minimal rest periods. workout to workout, Ill vary the plane of like to bring up.

CHEST MASTER
PJ BRAUN
AGE: 35
LIVES: Boca Raton, Florida, US
PROFESSION: President
of Blackstone Labs, Prime
Nutrition, Celestial Bodiez,
and Tee Tee Fan Club
FAVOURITE CLEAN
MEAL: Fish
Smith Machine Incline Press
FAVOURITE CHEAT MEAL:
Chicken parmigiana START: Lie on an incline bench set at approximately 30 PJ SAYS: Many would argue that my close grip is more of
DRIVES: Ferrari F12berlinetta, to 45 degrees set inside a Smith machine. Spread your legs a triceps exercise, but actually having a narrow grip allows
Weistec Supercharged slightly with your feet flat on the floor. Grasp the barbell with an for a longer range of motion and a much deeper contraction.
Mercedes SLS, Z06 Corvette overhand grip unconventionally, Braun prefers a grip just inside Because of my injuries, I do prefer the Smith machine now, but
shoulder width instead of the usual wider alternative. Rotate and in my 20-plus years of bodybuilding, I would say that more than
LISTENS TO: Everything, but I unrack the bar and hold it directly above your upper chest. three-fourths of that was spent doing the free-weight version
prefer metal when working out ACTION: Slowly lower the bar to your upper chest. Without of this exercise.
LAST BOOK READ: Boring bouncing it off your pecs, powerfully press the bar back up to
science journals and studies the starting position. Pause momentarily in the top position
that probably interest nobody. and begin the next rep.
A great recommendation to
any business owner, though,
is The E-Myth Revisited by
Michael Gerber. Its a book I feel PJ Brauns Chest Refinement Workout PJ Brauns Training Split
is greatly responsible for the
growth of all of my companies. EXERCISE SETS REPS DAY BODY PART
FAVOURITE MOVIE: Im Smith Machine Incline Press 12* 20/failure Monday Legs
a movie buff, so this is the Tri-Set: Tuesday Chest
hardest question so far. I Incline Dumbbell Press 4-5 12-15 Wednesday Rest
think Ill go with Goodfellas. Hammer Strength Press OR Thursday Back
TWITTER: Plate-Loaded Machine Bench Press 4-5 12-15 Friday Shoulders
BraunFitness Dumbbell Flat-Bench Flye 4-5 12-15 Saturday Arms
FACEBOOK: Cable Crossover 5 15-20 Sunday Rest
PJ Drew Braun PJ says: I have followed this split for a
INSTAGRAM: *PJ will do six sets pyramiding up, starting with 25-pound few years now. I find it allows for optimal
@PJBraunFitness plates (11 kg) and adding a 25-pounder each set, doing recuperation, especially with the high
WEBSITE: 20 reps apiece for the first five and then going to failure on amount of shoulder injuries Ive had in
Blackstonelabs.com the heaviest set; from there, hell strip a plate off each side the past. I also often add a few sets for
and go to failure until he gets back to one plate. lagging body parts on various days.

Incline Dumbbell Press
START: Adjust a bench so that the incline
is roughly 30 to 45 degrees. Lie face up on
the bench with your feet flat on the floor.
Hold a dumbbell in each hand just outside
your shoulders.
ACTION: Powerfully press the dumbbells
upward, stopping when theyre an inch or
so away from each other dont let them
clang together, which dissipates tension on
the target muscles then slowly reverse to
the start and repeat.
PJ SAYS: I often vary the angle of the
bench incline from week to week. Just that
little change stimulates the muscle from
different angles.
When prioritising
the chest, most of
the focus should be
centered around incline
exercises. Ive never
met another human
that had too much upper
chest development.
It is just not
physically possible.
Hammer Strength Press

START: Adjust the machine so your back
rests comfortably against the pad and
your feet are flat on the floor. The handles
should be aligned right at or just below
shoulder level when you sit down.
ACTION: Powerfully press the handles
away from you until your arms are fully
extended (without locking out your
elbows). After a pause and a squeeze,
slowly bring the handles back toward your
chest. Dont let the weight touch down
between reps.
PJ SAYS: This is one of my
favourite exercises. By keeping the seat
very low and the handle high near your
collarbone, you get a much deeper, more
intense stretch and contraction through
the upper part of your chest. Its important
to always keep the elbows elevated to
properly engage the pecs you have to
be careful with that, because itll feel more
comfortable having them down.

CHEST MASTER
Most men have too big
of an ego to start with
25-pound (11 kg) plates;
I make sure to leave my
ego in the parking lot.
Plate-Loaded Machine Bench Press
START: Lie face up on a bench-press machine
with your feet flat on the floor. Grasp the handles
with an overhand grip.
ACTION Keeping your wrists aligned with your
elbows and your elbows pointed out to your sides,
press the handles upward, driving the weight away
from you until you almost lock it out. Then lower
it to the start, not allowing the handles to touch
down between reps.
PJ SAYS: This is an excellent machine to really
focus on the prime mover without worrying about
stabilisation. Because of that, I suggest challenging
yourself to go heavier than you would normally on
a free-weight press, within reason, since the risk of
injury is lower.
CONNECT WITH US
ausironmanmag ausironman
ausironman ausironmanmag
Cable Crossover
START: Stand in the centre
of a cable crossover station,
knees slightly bent, your
focus forward and grasp
D-handles attached to the
SCAN WITH upper pulleys.
YOUR IN-SITE ACTION: With your
APP TO SEE
A DAY IN THE palms facing downward
INSPIRING and elbows bent slightly
LIFE OF PJ
AND CELESTE youll want to lock them
BRAUN. in this position throughout
flex your pecs to pull
the handles down and in
front of your waist. Pause
a moment for a peak
contraction, then slowly
allow the handles to return
to the start position. Dont
let the weight stacks touch
down between reps.
PJ SAYS: Although
considered a finishing
exercise, this move can
be used countless ways
simply by changing where
youre bringing your arms.
From a standing position,
Ill often keep my arms very
high, almost perpendicular
to the floor, and mimic a
baseball throwing motion,
really accentuating the
stretch through the top
part of the chest.

UNLEASH THE MUSCLE
Hadi Khodabandehloo
IFBB National Finalist
YK Nutrition Systems Brand Ambassador
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On those cold mornings at the gym, youre going to need a
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TWIG TO BIG
Bang for Your Buck By Vince DelMonte
Pre-workout supplements are often overhyped,

but a handful of ingredients are worth your hard-earned.
Pre-workout products can help us get
more out of each training session, but
not all products are created equally.
It probably doesnt surprise you that
many ingredients in your Super
Advanced Monster Turbo Ninja Growth
Pump Accelerator fail to deliver on
their bombastic claims. Theres a lot
of hype out there, but theres also
some proven performers with long and
strong records of improving pumps and
jacking up intensity in the weight room.
Before I introduce my favourite
pre-workout ingredients I want to
make it clear that this is by no means
an exhaustive list. There are tons of
other ingredients out there and more
being introduced all the time. However,
while mileage may vary from person to
person, the ingredients Ive covering
here have been extensively researched
and shown to be effective for a wide
range of users. And thanks to the
research, we know exactly what dose
(or at least know what range to work
within) we need. Put simply, these
ingredients are no-brainers because
theyre proven to be safe and theyre
going to give you bang for your buck. Coffee is the most popular
form to take caffeine in.
CAFFEINE
What it is: A small alkaloid belonging Keep in mind: Frequent use
to the methylxanthine class, a leads to tolerance and diminished
powerful central nervous system effectiveness. In other words, the more
stimulant, and the most commonly often you use it, the less benefits youll
used drug in the world. experience. Daily use will likely result
What it does: Improves strength in rapid tolerance.
and endurance (leading to increased To continue reaping maximum
training volume), increases benefits from caffeine, use it only on
alertness and wakefulness, and workout days, or perhaps just on your
improves mood. In short, it helps hardest workout days. If you notice
you do more in the gym. diminishing benefits, taking a break
Effective dose: Typical doses at which from caffeine will help resensitise your
these improvements occur range from body to its effects.
1.36 to 2.27 milligrams per pound (.45 kg)
of body weight (which equates to a dose L-THEANINE
of about 250 to 400 milligrams for a 180 What it is: An amino acid analogue
pound/82 kg male). However, if youre of L-glutamate and L-glutamine, found
new to caffeine use, I suggest starting almost solely in tea plants.
with around 0.91 milligrams per pound What it does: Works synergistically
(about 160 milligrams in the previous with caffeine to minimise side effects
example) to assess your tolerance and (headaches and jitters) and boost L-theanine is found in tea plants.
then increase the dose as necessary. benefits (alertness and reaction time).

TWIG TO BIG
Effective dose: Seems most effective the typical dose. While creatine is a
when used at a one-to-two ratio with popular ingredient in pre-workout
caffeine. Using 300 milligrams of stacks, efficacy is not dependent on
caffeine as an example, that works out timing. You can take it any time and get
to 150 milligrams of L-theanine. the same benefits.
CREATINE MONOHYDRATE BETA-ALANINE

What it is: A molecule produced What it is: A modified version of the
in the body that stores high-energy amino acid alanine.
phosphate groups in the form of What it does: Enhances muscular
creatine phosphate, capable of rapidly endurance by increasing muscle
producing ATP (energy). carnosine levels; carnosine buffers
What it does: Increases the lactic acid and this helps you get
amount of creatine in muscles, an extra rep or two when youre
resulting in increased strength, training in the eight- to 15-repetition During the loading
power and lean mass. range. In short, beta-alanine phase, spread your
Effective dose: Start with a higher reduces fatigue and increases creatine doses our
across the day.
dose (0.14 grams per pound of body training volume, which can lead to
weight, which works out to 25 grams improvements in body composition.
per day) for the first five to seven days, Effective dose: About four grams many people enjoy the tingling
then maintain with five grams daily. (3.2 grams minimum) daily; must sensation, known as paresthesia,
Keep in mind: During the loading use for at least 30 days and daily that beta-alanine can elicit during
phase, doses should be spread out thereafter to achieve benefits; their workout. Doses can be divided
over the day to avoid the potential maximum benefit is seen after 10 (e.g., two grams twice daily) for
for gastrointestinal discomfort. The weeks of daily supplementation. anyone who dislikes the sensation.
effective dose during the maintenance Keep in mind: While beta-alanine
phase is somewhat less than five grams is a popular ingredient in pre- CITRULLINE MALATE
(specifically, one tenth of the loading workout stacks, supplementation What it is: An amino acid
dose), but given how inexpensive is actually not timing-dependent. (L-citrulline) bound to malic acid.
creatine is, coupled with the potential You can take it morning or night This pairing provides stability
for greater benefits, five grams is get the same benefits. However, to L-citrulline in the body.
What it does: Citrulline is converted
WHILE CREATINE IS A POPULAR INGREDIENT IN PRE-

to arginine, which increases nitric
oxide levels and blood flow. Citrulline
WORKOUT STACKS, EFFICACY IS NOT DEPENDENT ON TIMING. is actually more effective than arginine
itself in increasing arginine levels. It is
YOU CAN TAKE IT ANY TIME AND GET THE SAME BENEFITS. also known to delay fatigue, increase
training volume, and reduce post-
workout muscle soreness.
The rind of watermelon is a Effective dose: Six to eight grams. I
natural source of citrulline. suggest going with eight grams since
its relatively inexpensive.
HYDROMAX
What it is: A stable, highly
concentrated form of powdered
glycerol (65 per cent glycerol powder),
an osmotic compound that draws and
retains water within muscle cells.
What it does: Hydromax gives a
great pump, and we know that cellular
swelling can signal hypertrophy and
lead to muscle growth. Furthermore,
having a great pump in the gym is
beneficial in and of itself because
it makes you feel like a badass
and helps give you confidence to
dominate your workouts. After all,
when was the last time you felt like
you had a great workout without a
great pump?
Effective dose: Three grams.

KEEP
CALM
AND
OLYMPIA
ON RYAN TERRY, the first international Mens Physique
pro, has created a beachhead for European
athletes to take over American IFBB stages.
BY MIKE CARLSON
PHOTOGRAPHY BY BINAIS BEGOVIC

RYAN TERRY
cutthroat
I
an
competitive sports
its hard to believe
that fifth place
counts for much
anymore. Can
guy who was four spots
behind gold medalist Usain Bolt in the
100 metres? Doubtful. But there is one
sport where fifth place still means a
whole hell of a lot. If you dont believe
us, just ask Ryan Terry, who is currently
basking in the lustre of a fifth-place
finish at the 2015 Mr. Olympia. For
Terry, capturing fifth place practically
changed his life.
Over the Olympia weekend I got an
extra 50,000 followers in the space of
three or four days. I have to give credit to
the Olympia for that boost. says Terry,
who recently returned from FIBO, the
massive fitness festival and trade show
in Germany. Last year at FIBO, I went
from a couple hundred fans to thousands
queuing up over four days just to have a
chat about the previous Olympia and to
wish me luck for this year. It has been
absolutely amazing. And I have to say, its
mostly from doing better at the Olympia
last year.
The first British athlete to get his pro
card for Mens Physique, Terry has his
sights set on invading American soil.
He plans to move to the US this year
and focus his considerable energies on
placing even higher at the 2016 Olympia.
If he spun fifth place into a worldwide
fan base, imagine what he can do with a
top-three spot.
Mike Carlson: Now that you are a

true international fitness celebrity,
do you notice a difference between
how youre received in the US and
in Europe?
Ryan Terry: To be honest, it has been
a mixed bag. When I first went over in
2014, it was quite hard because I was very
much an outsider. Thats not to blame
anybody I just wasnt known. It was
quite hard, but after a good year last year,
coming in second in Miami and winning
in Pittsburgh and then the Olympia,
my following from America has been
brilliant. They have really gotten behind
me and showed me a lot of respect and
even the competitors as well.

RYAN TERRY
HEIGHT: 510 (178 cm)
WEIGHT: 195 lbs (88 kg)
AGE: 27
LIVES: United Kingdom
PROFESSION:
Full-time athlete and
brand ambassador
FAVOURITE DRINK: Diet
Coke or Oreo milkshake
DESERT ISLAND
EXERCISES: Deadlift,
squat, and bench press
BINGE TV SHOW: Homes
Under The Hammer
ULTIMATE HOLIDAY:
Bora Bora, Tahiti
FAVOURITE CHARITY
OR CAUSE: GE UK
SPONSORS: USN
and RT Pro Wear
TWITTER:
@RyanJTerry
INSTAGRAM:
@RyanJTerry
WEBSITE:
RyanTerry.co.uk

RYAN TERRY
MC: The UK has a long history of
hardcore bodybuilding, but the
Physique scene is a bit behind the
US. Do you think we can expect
more UK competitors soon?
RT: Im hoping we will. Its just very
hard to get a pro card in the UK. I was
the first and only pro for two years.
I think there are only four of us now.
My fear is that the amateur judges
in the UK are looking for a slightly
smaller, softer look and if anyone
gets a pro card at that level, theyve
got to make a huge jump to get to the
dense muscular look of what Mens
Physique is like in America. That
was my struggle. When I became
a pro, I was the smallest onstage
in most of my shows in America.
I took a year to gain some size,
and Im still one of the smallest.
MC: Jeremy Buendia is smaller

than you are.
RT: He is, but Im a lot taller than
Jeremy, and his arms are like double
mine! I cant believe the size of his arms.
I was absolutely gobsmacked after I saw
him. I went back to the drawing board
and thought, Ive got to sort mine out.
MC: How did you get into

working out?
RT: My stepdad owned an old-school
bodybuilding gym. When I was 14, I had
a bad injury to my Achilles tendons,
which put me out of sports for about six
months. I gained some weight, which
gave me a complex about being fat. That
was when I decided to hit the gym and
I got addicted. I would go to school and
then straight to the gym. It wasnt about
adding muscle, it was just about getting
abs. I was obsessed with six-pack abs.
In the first few years I was probably
going backwards rather than forwards.
Its only been six or seven years where
my whole outlook has changed, and
Ive tried to put on muscle and go for
aesthetics instead of just a six-pack.
MC: How did you get started

on the road to competing in
Physique shows?
RT: I was working as a plumber, and
one of my friends took a picture of
me with my shirt off and sent it in
to a radio station that was having a
competition. I won and it got me into
commercial modelling and on TV.
I did a lot of Calvin Klein ads. But I
got to the point where I was growing

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knowledge THE ULTIMATE RESOURCE FOR
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RYAN TERRY
muscle naturally and they were MY PASSION HAS ALWAYS BEEN BODYBUILDING,
always warning me that I needed
to lose weight. I was fighting with
SO IN 2012 I DECIDED TO FOCUS ON THE
them all the time. My passion has FITNESS SIDE RATHER THAN THE MODELLING.
always been bodybuilding, so in 2012
I decided to focus on the fitness side
rather than the modelling.
MC: How were you doing financially

with the commercial modelling?
RT: Good, but it was hit and miss. I
prefer this because I make more money
and I have a lot more stability. I have a
contract and a regular wage from my
sponsors, so it was definitely the right
thing to do. It was hard to get a mortgage
and buy a house with the money from
commercial modelling.
MC: Where does your revenue

come from now?
RT: Its mainly my supplement sponsor,
USN. Then I have my own clothing
line, RT Pro Wear, which is doing
phenomenally well, and I have my own
website, which has a membership page.
So I have three businesses running, and
then I have a few houses which I rent
out. So I am a busy guy!
MC: How did your relationship

with USN come about?
RT: Theyve sponsored me from
the very start. When I won the Mr.
International in 2010 they offered
me a contract which was literally
four or five tubs of protein a month,
but they always supported me and
pushed me in the right direction. And
in the six years Ive been with them,
Ive grown with the company and
they have helped me every step of the
way. There are not many companies
that can say they have supported an
athlete for this long, so I feel very
lucky to have been with them.
MC: Whats your go-to product

from USN?
RT: For me its probably the 1-Whey
Pure-100 Hydrolysate protein powder.
I typically take it first thing in the
morning and then also post-workout,
as it has a very fast absorption rate,
which is essential when youve fasted
over eight hours whilst you sleep
and also to replenish and start the
repair of broken-down muscle tissue
after a workout. I like the Wheytella
Chocolate Hazelnut flavour. Its great
when youre dieting and you get those
sugar cravings.

MC: Do you get a lot of questions so Ill focus on the core and then stability RT: I normally go for 450 grams of
from fans about your abs? and then go to lower and upper abs. carbs per day. I aim for about 200
RT: Yes. When people come up to me at grams of protein and 60 grams of fat.
the expos, its always, How did you get MC: Do you have a favourite I would call that a high-carb/low-fat
your crazy abs? When I was younger, abs exercise? diet. I do that because of how fast my
I was obsessed with abs. I used to train RT: Hanging leg raises are my favourite metabolism is. I need the carbs to
them every day after my session. There exercise for the midsection. They engage hold my weight. I have tried a high-
was no fat on them, but they werent every part of the midsection. They hit fat/low-carb diet, and I just dont feel
getting 3D and blocky. So I went back your V your lower abdominals and right on it.
to basics. I train them twice a week, then obviously your core to hold yourself
and I give them three to four days rest steady to keep still, and as you crunch MC: What did a high-fat/low-carb
between training. I do one session quite at the top, it hits your upper and lower diet do to you?
heavy, eight to 10 reps with good form. I abdominals. Thats the exercise I always RT: I just felt very flat. I didnt pump
hit upper and lower abdominals and then promote to people. up as much. I have always been
a lot of core stability work like planks obsessed with the volume of food. I
and then core work. And then the second MC: How do you split up your like to feel full as a house when Im
workout is higher reps and its reversed, daily macronutrients? done eating, and when I eat high fat

RYAN TERRY
I just dont feel like that. My energy
was okay, but my stomach just never
felt full and I didnt enjoy it as much.
I love the carbs. I love sweet potatoes,
white rice, and white potatoes. Oats
are my absolute favourite thing. So my
preference is high carbs.
MC: What are your meals like?

RT: I eat six meals a day. Most of them
have carbs in them and all of them
have protein. In the morning I have
my ultimate favourite breakfast: a big
bowl of oatmeal, blueberries, almonds
and whey protein all mixed together.
And I eat it cold. Dont ask [laughs].
Throughout the day would be white
rice, white potatoes, pasta, white fish,
turkey, chicken and lots of mixed
vegetables or salads. In the evening, I
change my protein to salmon, mackerel
or steak for high-fat sources so I am
not overloading myself with carbs. And
the high fat slows the protein down
as I eat. My last meal will be a salmon
fillet and vegetables, with no carbs. My
body is shutting down and is not going
to cope with a vast amount of carbs. At
that point, I get a nice protein source in
and it can drip-feed while Im sleeping.
MC: Competitively, what does 2016

look like for you?
RT: Im having a little rest right now
for the first time since 2013. I have
a couple little injuries I want to get
right. I have a niggling shoulder
problem, and if I ignore it any longer,
its going to become a hindrance and
it will start showing aesthetically
as well. In the next two months Im
going to do some rehab and range-of-
motion training to get my body set.
Then Im doing a 12-week prep for the
Olympia so I can be the best I can be.
MC: What can we expect from you

on the Olympia stage this year?
RT: I want to focus on my arm size.
In America, they like the oversize look
of full arms. Anyone in the class has
big impressive arms. Thats what
Im working on in my little off-
season. Hopefully, I will make some
improvements this year.
SCAN WITH YOUR

IN-SITE APP TO SEE
RYAN TALK MENS
PHYSIQUE, WORKING
HIS ABS AND HIS
OLYMPIA PREP.

Knowledge
is
Avoid diet Armageddon

with nutrition awareness
By Josh Dickinson

N
othing adds confusion to your lot). We hear it daily: eat less food if just volume that matters. Rather, its
transformation toolbox like you want to lose weight! But when what comprises that volume that really
nutrition. What to eat, how someone says to me, I think Im eating counts. Cool, huh?
much to eat, when should I count this too much, the only answer I can give is,
or how should I track that? But if real, Too much of what? The problem with
life-long success (not just the ripped We often make the easy assumption calorie counting
for one week look) is important to you, that success means dieting, eating Do you know what a calorie is? By
let me take you on the common sense small and going without. To diet is to eat definition, a calorie is the energy needed
nutritional roller-coaster and see if we less! And if I eat too much (volume), I to raise the temperature of one gram of
can make it all a little easier for you. will gain weight. water by 1 Celsius, and what we use to
However, we are missing one vital measure the energy value of the foods
Volume: Am I eating element: volume and energy densities we eat.
too much? of foods are not always relative. It is We have four basic macronutrients
In my 17 years in the fitness industry quite possible to eat more food in terms (though it is the first three that mainly
helping people get into great shape, I of volume and less in terms of energy, concerns us) and each comes with a
have been asked this question more compared to another food choice. You caloric cost to the body:
times than I have eaten hot dinners can increase the size of your plate and Protein = 4 calories per gram
(OK, maybe not quite as many but a easily eat fewer calories. So its not Carbohydrates = 4 calories per gram
Fat = 9 calories per gram
Alcohol = 7 calories per gram
But how relevant is the calorie for

calories sake? Unfortunately, its not
all as it seems. Over 150 years ago,
American chemist Wilbur Olin Atwater
developed a system to calculate the
energy content (calories) of various
foods by burning small samples in
controlled conditions and measuring the
amount of energy released in the form
of heat.
Sounds plausible, but it doesnt quite
work that way in our bodies, as we dont
burn or incinerate food we digest it.
So if calories are energy, the big question
is: how much do we need?
Enter BMR
Our metabolism is the sum of all
processes, from intake to expenditure,
keeping us looking jacked each and
every day. Our basal metabolic rate
(BMR) is the rate at which the body
uses energy while at rest to maintain
vital functions, such as breathing and
keeping warm.
For example, if we take an average
25-year-old male, 170 cm and 80 kg, he
would need around 1,743 calories per
day (determined by an online calorie
calculator). This is the energy intake he
needs every day to sustain life.
If he wanted to gain weight, he would
just eat more (energy). And if he wanted
to lose body fat, he would just eat less
(energy). Is it that simple? Does it all
simply come down to calories? Some
would say yes (calories in vs. calories
out) but I think there may be a little
more to it. Heres why:
How do you know exactly how much
you are eating (in terms of energy)? You

KNOWLEDGE IS POWER
You may be tracking calories, but how
are you sure that the food sources they
may be using a website or database that have tested are the same that you are
tracks calories, but how are you sure about to eat, in terms of quality and
that the food sources they have tested macronutrient availability?
are the same that you are about to eat
in terms of quality and macronutrient
availability?
Also, how you cook and prepare
food even chewing can manipulate
energy intake via enhanced availability
(by up to 25 per cent). And in terms
of utilisation (requirements by your
body), you are in a state of constant flux
depending on your ever-changing daily
requirements, from training demands to
taking a rest day.
Counting vs. awareness

You may be wondering, so what is the
validity of counting calories when you
cannot really track with 100 per cent
accuracy, when there are so many
variables that you a) cannot control and
b) cannot know? As per the example
above, how can you be 100 per cent sure
what you are going to eat is 100 per cent
the same as what you have referenced?
AWARENESS!
Most people fail to

get the best results
possible, because they
dont eat enough.
we need to
be concerned
with more
than just
tracking
macros.
Being aware is knowing whats on
your plate, and what makes the journey
into your mouth. Whenever you are
about to sit down to eat a meal, you want
to be able to make an informed choice
based on the information that meal is
providing to you at that time.
Ask yourself, Does this meal contain
a first-class, complete protein choice? Is
there an abundance of colourful, plant-
based carbohydrates and a source of
omega-3 EFAs?
And I dont mean just in terms of
macronutrients for macronutrients sake.
Sure, protein is digested to amino acids,
carbohydrates are stored as glucose and
fats to fatty acids. But origin is important
Neveux
also when looking at the bigger picture.

I believe we also need to be
concerned with more than just tracking Being aware is knowing whats
on your plate, and what makes
macros or counting calories for the the journey into your mouth.
most part, because every meal is an
opportunity to fuel and nourish your
body. Therefore, is this meal the best
possible meal that you could eat, at this
time, to take you closer to your goals?
And if you screw up, own it! Accept
the outcome and then make your next
choice an accountable one.
The C word is king

Now that you have been accountable
for one meal, do it again. Then again
after that!
You cannot be 100 per cent in terms
of actual intake and expenditure, but
you can be with your application and
consistency.
When it comes to making nutritional
changes, do it as a result of your weekly
assessments (apply consistency,
measure, make changes as needed).
You will have a much clearer view of
your overall progress if you take your
assessments, say, every seven days.
For example, lets say that you have
assessed your programming and results
on a Saturday. You may make some
slight tweaks, and then aim to remain
as consistent as possible for the next
seven days. Keep training hard, keep
consistent with all of your nutrition
variables and then re-assess in seven
days time.
The result will be a much more
accurate assessment of progress if
we aim to maintain some consistency
with our data capturing (same day,
same time etc.). This will also present
you with the opportunity to continue
projecting your progress forward
based upon achievements. (If you
have a history of weekly change, keep
doing what you are doing for continual
change, unless warranted.)
This way, you will see your progress
or lack thereof. With the latter, you
can then make more informed best
program changes (however small) and
then start the process again and come
back in another seven days. This is why
a long preparation to your goal works
to your advantage, as you can make the
slightest changes and monitor progress.
Dont sweat the small stuff

(but dont ignore it either)
I know many people who are walking
nutritional encyclopaedias, but still fail
Neveux
to achieve results. They train hard

KNOWLEDGE IS POWER
The greatest nutritional tool So lets say you are going to follow a
12-week program to get in shape, and
you have is awareness, which planned on eating six meals per day;
thats more than 500 opportunities to
leads to both accountability fuel your body right.

Can you see the amazing
opportunities you now have? Thats like
and consistency. opportunity overload!
So lets summarise
REAL hard and try and do everything Its not just volume that matters. We have covered a lot, and your head
right. So whats up? Rather, its what comprises that may be a little scrambled, I know, so I
volume that really counts.
Essentially, they just obsess on the will just summarise this in a few
small stuff and miss the bigger picture. bullet points:
The greatest nutritional tool you have Most people fail to get the best
is awareness, which leads to both results possible because they dont
accountability and consistency. Its not eat enough.
about a specific food source or a precise Its not about counting calories;
number of calories. Rather, success is it is about consistency.
getting it right the best you can, and Not all macronutrients are the
replicating the process, over and over same. Origin is important.
again. It is what you put on your plate
and then in your mouth that ultimately When in doubt, reach out. Take
matters not a number, a percentage or the common-sense approach and we
a specific ratio. can stop the roller-coaster.
Shutterstock
Its not about counting calories,

it is about consistency.

TAKE YOUR PHYSIQUE TO THE
NEXT LEVEL Brad Schoenfeld knows muscle n might,
where it comes from and how it gets here
because he's studied it, practised it and
insisted on it. Read his words and ideas
in The MAX Muscle Plan, put them into
action and grow.
DAVE DRAPER
Mr. America and Mr. Universe
IF YOURE READY TO TAKE YOUR BODY TO THE NEXT LEVEL, TURN TO THE SCIENTIFICALLY
BASED AND MOST EFFECTIVE MUSCLE BUILDING PROGRAM AVAILABLE, BRAD SCHOENFELDS
THE MAX MUSCLE PLAN. THE RESULTS WILL SPEAK FOR THEMSELVES.
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CHOOSE THE MORE
DIFFICULT EXERCISE

IS ALWAYS
BETTER
By David Cook
Yes, weve all done it: taken the easier option

of just sitting at a machine and cranking out
the reps without much thought, effort, balance
or coordination. Deep down, however, we know
we should be hitting the free weights. Right?
HARDER IS ALWAYS BETTER BICEPS
t has become a maxim of society
I
that we tend towards that which is
easy, requires less effort and takes
less time. Given all the time and
labour-saving devices we have at
our disposal, we should have lots of
free time and even more spare energy.
But we all know that is a myth sold
to us by the marketers of products.
Our lives are complex, fast-paced and
the need for instant gratification and
results continues to influence how we
think and act. We only have to look
at advertisements for fitness-related
products to see how they always promote
being able to be done in the comfort of
Neveux
your own home, can be done watching

BARBELL CURLS: HARD. INCLINE DUMBBELL CURLS: HARDER.
television and it only takes 10 minutes
a day. Everything must be easier and snatches unless you have set down If you want to improve, get closer to
quicker to save us precious time. a solid foundation of training with your personal goals, increase your feeling
Well, everybody knows that you cant machines, barbells, dumbbells and of satisfaction and achievement and set
put on 10 kg of muscle or lose 10 kg of cable-based exercises. You need to know the bar higher, then you should always be
body fat easily with only a modest effort your limitations in terms of skill and looking for the more challenging options.
just a few times a week for 10 minutes. experience, but dont let that limit you; There is an endless progression in
Easier is rarely, if ever, the best solution. use it to get the best out of yourself. the level of difficulty with any basic
You should always be prepared movement pattern and, as you progress
Exercise choice to push the boundaries and try a with your training, you should always be
And so it is with our choice of exercises more challenging version of each looking for the next challenge. To give you
and training routines in general. exercise or movement you perform; an example, lets pick quadriceps as your
Maximum results will be obtained if if you are unsure how to execute an target muscle group and suppose youre
we made a conscious effort to choose exercise, then ask someone (e.g. gym a basic beginner. Anyone can pretty
the harder option, the more difficult instructor, personal trainer, advanced easily sit on a leg extension machine,
exercise and one that challenges us with trainer in the gym, your friends) perform a set of knee extensions, being
its every execution. who can show you and explain the mindful not to lock out or use excessive
Of course, you dont launch into key execution points and associated weight, which literally just target your
an exercise like one-arm kettlebell safety concerns. quadriceps in isolation. Next you could
move onto seated leg press where your
SHOULDERS back is supported and you get some
added assistance from your glutes and,
depending on foot placement, your
hamstrings. You could then move on to
a body weight squat with arms out in
front to help with your balance. Once
mastered, then you could perform Swiss
ball squats against a wall holding some
dumbbells, which gets you thinking about
engaging your core muscles and pushing
into the ball. You could then move off the
ball and onto machine leg squats with
support pads over each shoulder, which
require good core strength and shallow
S-curve through your lumbar spine. Next
you could take on goblet squats or sumo
dumbbell squats, where you hold one
dumbbell in both hands as you lower into
the squat. The next progression would
be to dumbbell squats, where you allow
the dumbbells held in each hand to travel
slightly forward as you lower into the
Binais Begovic
squat to act as a counterbalance. You now

have two objects to hold and coordinate
STANDING MILITARY PRESS: HARD. DUMBBELL PRESS: HARDER. while doing a squat movement.

ABDOMINALS
SIT-UPS: HARD. LEG RAISES: HARDER.
Then you move on to barbell squats, To progress even further you can try recruiting more muscles and improving
where you have to balance a bar on your barbell front squats with the bar resting core stability while still targeting your
upper back and watch your posture, across your front delts and your arms agonist or prime mover muscle (e.g.
hold your core muscles tight and keep up high and hands crossed over to keep chest or back or quadriceps).
your chest and head up to maintain a the bar from slipping down. This is quite Try this simple test: the next time
normal shallow S-curve through your a difficult movement and you dont see you train chest, do five exercises in
lumbar spine. too many people doing this in any gym, increasing order of difficulty. Start with
though Olympic weightlifters are classic a seated machine chest press, where the
BARBELL BENCH PRESS: HARD. exponents of this squat. plane of movement is set for you and you
If that becomes too easy, then simply push forward and the machine
challenge your balance by doing travels in its set path. Then do your next
standing barbell lunges (one leg at a set with some barbell bench presses
time), then moving with travelling where you now have to control the bar
barbell lunges. down to your chest and back up.
Next, replace the barbell with two
Free weights vs. machines dumbbells and do the same flat bench
Despite what I said at the start of this press movement picking up, pressing
article, theres nothing inherently and coordinating the two objects.
wrong with using resistance-based The most noticeable feature of this
machines. They play a key role for movement is the difficulty in pressing
beginners in learning an exercise the dumbbells up evenly and arriving
movement, rehabilitation of specific at the top of the movement at the
muscles and injuries and in targeting same time; any differences in strength
specific muscles to improve local between your left and right sides will
muscular endurance, increase strength be exposed doing the movement with
CHEST and provoke some hypertrophy. But it two dumbbells.
is not only beginners that benefit from Now get off the flat bench and take
using machines, but also intermediate two handles of parallel cable pushdown
to advanced trainees who want to really assemblies and do either a standing
hit a given muscle group, in particular chest press (walk forward to generate
when using pin-loaded equipment to do starting tension through the handles) or
continuous drop sets with minimal rest lean forward and do a twin cable chest
intervals between successive sets or to press towards the floor. Now you are
pre-exhaust particular muscles prior to seriously challenging your ability to hold
compound movements. your body position still while activating
Using resistance-based machines your shoulders, chest and triceps and
that isolate a particular muscle group executing a press or flye movement with
means that you miss out on recruiting the two independent cables.
other synergist and fixator muscles to
assist with the movement. Thus, your Make it hard for yourself
level of muscle recruitment is minimal. And so it is too with our training routine
Binais Begovic
It is all about making the exercises more that we can go through the motions
challenging (balance- and coordination- with four exercises for each of three
FLAT BENCH DUMBBELL PRESS: HARDER. wise, without being ridiculous) and body parts, with three sets of 12 reps

HARDER IS ALWAYS BETTER
ONE-ARM DUMBBELL ROWS: HARD. and the job is done. But there are so TRICEPS
many ways of increasing your training
intensity and level of muscle stimulus SEATED MACHINE TRICEP
with introducing the simplest of muscle EXTENSIONS
overload techniques: CLOSE GRIP SEATED PRESS
Supersetting two opposing muscle
groups is the easiest way of making a
TRICEPS PUSHDOWNS
routine just a bit harder, as is LYING EZ-BAR SKULL CRUSHERS
decreasing your rest interval, OVERHEAD TRICEPS DUMBBELL
adding pre-exhaustion overload to EXTENSIONS
major muscle groups CABLE OVERHEAD TRICEPS
and so the list goes on.
So rather than sitting, stand;
ROPE EXTENSIONS
rather than using a barbell, use two TRICEPS PUSH-UPS (HANDS
dumbbells; rather than doing bilateral CLOSE TOGETHER)
movements, do unilaterals; rather TRICEPS PUSH-UPS ON
than dumbbells, use two handles on MEDICINE BALL
cable pulldown assemblies; rather
than standing, hop onto a Swiss ball
(if appropriate for your exercise).
Even if you perform one exercise
BACK in your routine each week on a more
challenging level, then you have BACK
progressed and provided a new training
stimulus. You dont have to end up SUPPORTED ROW
doing all your exercises on a Swiss ball SEATED ROW
with one arm at a time and your eyes LAT PULLDOWN (LEGS UNDER
shut and neither do you have to never SUPPORT PADS)
go back to an easier exercise option LAT PULLDOWN
and avoid using resistance-based
machines. Just be willing to regularly
(NO SUPPORT PADS)
try more challenging options; it will be STANDING CABLE ROW
as refreshing physically as it is mentally (TWO HANDS)
and will increase your confidence and ONE-ARM DUMBBELL ROWS
self-esteem. PULL-UPS OR UNDERHAND
CHIN-UPS
CHIN-UPS
STANDING ONE-ARM
Binais Begovic
CABLE ROWS
PULL-UPS: HARDER.
QUADS
BICEPS
MACHINE PREACHER CURLS
SEATED MACHINE CURLS
(ALTERNATE ARMS)
STANDING BARBELL CURLS
HANGING BARBELL CURLS
STANDING CABLE CURLS
SEATED DUMBBELL CURLS
STANDING ALTERNATE
DB CURLS WITH TWIST
LYING CABLE CURLS FROM
HIGH CABLE
Binais Begovic
SQUATS: HARD. BARBELL LUNGE: HARDER.

CHEST
SHOULDERS SEATED CHEST PRESS
PUSH-UPS
MACHINE SHOULDER PRESS BARBELL BENCH PRESS
REVERSE FACING MACHINE FLAT BENCH DUMBBELL PRESS
SHOULDER PRESS (FEET ON FLOOR)
SMITH MACHINE SHOULDER PRE FLAT BENCH DUMBBELL PRESS
SEATED MILITARY BARBELL PRES (FEET IN AIR AND CROSSED)
STANDING MILITARY BARBELL P TWIN PULLDOWN ASSEMBLY CABLE
DUMBBELL SHOULDER PRESS CHEST PRESS
DUMBBELL ARNOLD PRESS DB CHEST PRESS ON SWISS BALL
ONE-ARM SEATED DB PRESS PUSH-UPS WITH ONE LEG OUT TO SIDE
SWISS BALL SHOULDER PRESS PUSH-UPS ON MEDICINE BALLS
UNILATERAL DB PRESS ON SWIS A PUSH-UPS WITH CLAPS BETWEEN REPS
ABDOMINALS
ANKLE TAPS (SIDE TO SIDE)
SLIDING HAND SIT-UPS
OBLIQUE CRUNCHES
V-UPS
SWISS BALL CRUNCHES
RUSSIAN TWISTS (FEET OFF FLOOR)
RUSSIAN TWISTS WITH WEIGHTED BALL
SWISS BALL PLANKS WITH
OBLIQUE ROLLS
HANGING LEG RAISES
HANGING LEG RAISES WITH TWISTS
QUADS
LEG EXTENSIONS
SEATED LEG PRESS
LEG SQUAT MACHINE/SMITH HAMSTRINGS
MACHINE SQUATS
GOBLET SQUAT SEATED LEG CURLS
BARBELL BACK SQUAT LYING LEG CURLS
FRONT SQUAT UNILATERAL LYING LEG CURLS
BARBELL LUNGES STIFF-LEGGED DEADLIFT
TRAVELLING BARBELL LUNGES ROMANIAN DEADLIFT (BARBELL)
ALTERNATE DB LUNGES ROMANIAN DEADLIFT WITH
ALTERNATE REVERSE DB LUNGES DUMBBELLS
TRAVELLING DB LUNGES SWISS BALL HAMSTRING ROLL-INS
EXERCISES FROM EASIEST TO

HARDEST PER BODY PART
WEEKEND WARRIORS
Maddy Knobloch
My name is Maddy Knobloch. Im 23 I wanted someone who had years of
years of age with some big dreams in experience, understood what I wanted,
terms of my fitness and career. I live a understood restoring hormone balance
few hours south of Perth, WA, in a city and had competition experience.
called Bunbury. I found the Figure It Out group
I was always active as a kid; I played on Facebook and when [Iron Man
competitive basketball and was also a columnist] Ingrid Barclay spoke, she
sports coach for younger teams. I have just captivated me; everything she said
always been really competitive; I think was honest and straight from the heart,
that comes from growing up with a no messing around. And I loved what
younger brother. she had to say!
I left school and went to TAFE I had to speak to this woman and
to study my Certificate IV in Sports try to get her to take me on as an
Development Coaching. I didnt just athlete for Body Conquest. Lucky for
want to be a PT; I wanted to be able me, Ingrid did and my body responded
to help people from a performance immediately to her programs; the weight
and sporting perspective, as well as and water was practically disappearing
understand programming and nutrition and I was well on my way to the stage
like a personal trainer does. I began again. I couldnt have been happier. She
weight training and learning how to taught me so much in terms of proper
Rob Czempinski
properly fuel my body for performance, programming, nutrition and, more
and then the fire started to burn. I importantly, self-love and acceptance of
saw all of these hot fitness models on your body, no matter what stage it was
Instagram and I was just obsessed. I in. She answered every question I had
knew one day I wanted to do what they
were doing and look just like them. My I KNEW ONE DAY I WANTED and gave me so much knowledge.
I competed in the IFBB October
body started changing and it became
stronger and healthier. TO DO WHAT THEY WERE show as a Bikini Novice in the best
condition of my life; I was happy and
When I met my current partner,
Luke, we began to train together. DOING AND LOOK JUST LIKE healthy! That for me was a win. Luckily,
I was in all of the top callouts and
Training with a guy gave me the
confidence to start lifting heavier and
THEM. MY BODY STARTED had some amazing feedback to keep
me pushing. Working with Ingrid and
harder and again my body just started
changing and adding more muscle. I
CHANGING AND IT BECAME competing has changed my life. I have
this never-ending burn in me to be
have become addicted to the feeling of
watching my body get stronger and do
STRONGER AND HEALTHIER. better than before and keep pushing
my body from strength to strength.
amazing things as you train. calliper). Then I got the bug! For a shy As of now, Im aiming to qualify for the
Luke decided to compete in his first girl who wouldnt even wear a bikini IFBB Amateur Olympia or Worlds over the
contest in the IFBB in March 2013, to the beach, the feeling of being on next few years to one day hopefully earn
where he placed third in the Classic stage showcasing my hard work was so my pro card and travel the world doing
Bodybuilding division. He was such invigorating and empowering for me. So what Im passionate about.
an inspiration to me and still is to I set my heart on the IFBB in October. Being fit and healthy is a lifestyle
this day. I watched Luke and he just Unfortunately, I rebounded hard. for me. Luke and I inspire and motivate
started this fire in me without even I stacked on 10 kg in two weeks and each other to chase our dreams and I
knowing it and I had to compete. I was holding so much fluid to the point couldnt ask to have someone better in
was mesmerised by the Bikini girls and my skin was itchy and uncomfortable. my life to support me in doing so. I think
decided I just had to do it! My hormones were going crazy, I having a supportive network and coach
I impulsively started prepping for my was extremely moody and volatile; I is so important to keep you pushing
first contest nine weeks out from the was depressed and feeling anxious and growing physically and mentally.
INBA comp in May 2013 and I lost 10 kg and stressed all the time. Suddenly I Because of all of this, my passion for
in nine weeks. To do this, I obviously did was doubting my ability to be able to health and fitness, Im looking into
a ton of cardio and was consistently on compete in October but my heart was becoming a naturopath, getting my
12001400 calories a day, so mentally set and, being naturally competitive, I doctorate in holistic medicine and
and physically I was fried. I didnt place wanted to place and give myself the Bachelor of Health Sciences, so I can
but I was over the moon with even proper time and opportunity to do so. really help other people and help them
just getting there and taking my body So this is where the fun starts. I change their lives too!
fat down from 24 to 11 per cent (by began my research to look for a coach. Who knows what the future holds?

WEEKEND WARRIORS
Joey Clark
I have always been a sportsman, What got me involved in training
playing and competing from a young was a badly dislocated shoulder while
age in different codes where I was playing rugby league. The physio gave
a scratch golfer, played rugby union me a rehab program at the gym to help
and played semi-professional rugby me repair the damage to my shoulder.
league, along with many other sports. Once I completed my rehab, I was
Now my newfound love is as a given a specific gym program where
physique competitor. I was taught proper lifting techniques
and nutrition, and I immediately fell in

love with the gym.
I recently competed in my first
ever show, which was in Cairns at the
INBA Tropix Championships, where I
placed second in Mr. Physique Novice
and third place in Mr. Physique Open.
I was actually considered too big and
overdeveloped for the division and
was marked down. One week after
that, I competed in my second show in
Townsville, also INBA Tropix, where I
entered Mr. Physique Novice and placed
fifth after being marked down again.
Right now my main goal and
motivation is to construct a phenomenal
physique that is ideal and worthy of
making the front cover of Iron Man
Magazine and hopefully build an
illustrious career as a fitness model.
What makes me want to get up out
of bed every morning and train to be
the best I can be is the burning desire
to help inspire people live a healthier
lifestyle by setting the right example
and teaching them to make smarter
choices in regards to nutrition and
exercise. In particular, my proud, small
country town of Mareeba and the entire
Tablelands in Far North Queensland.
My next goal is to compete at the
highest possible level in Australia in a
federation and a division that is more
suited to my physique and will reward me
for my showmanship and personality on
stage. I would dearly, dearly love to bring
home a first place trophy or gold medal in
the future to my home town in Mareeba
so that I can inspire the township and
show everyone that they can achieve their
goals, no matter how big or small.
Pics: Darren Burns
Australian Iron Man \ 71

WEEKEND WARRIORS
Bec Harvey
I only just started competing in the
INBA fitness and bikini divisions this
year but, in recent years, the gym has
been the place I feel most comfortable,
most powerful and most motivated.
Being able to train hard and watch my
body transform each month leading
up to a competition is one of the most
rewarding things I have ever done in my
entire life.
However, I havent always been this
happy, fit, healthy or motivated. Quite
the contrary; for seven years of my life
I struggled consistently with an eating
disorder (anorexia). There comes a
point, though, when you have an eating
disorder that you really know you are
inches away from death. I reached a
point of rock bottom during this time,
when I realised I wasnt at all afraid of
dying, which made me realise I needed
to get busy with a life that I would be
afraid to lose. There were some very
strong defining moments that made me
want to become healthy and change my
life for good.
Four years ago, I decided I wasnt
going to be sick anymore; I was going
to be healthy and strong and fit. I
wanted to inspire other women to
just be grateful for a body that could
be strong, completely functional and
healthy. I started training in the gym
but honestly, I didnt know where to
start if I wanted to gain muscle. I met
some people who helped me along the
way and I managed to grow a stronger
and healthier body, but I was still very
underweight and very small.
The greatest and most fulfilling
change I made was when I managed to
be coached at Granite Conditioning. My
I HAVE GAINED SO MUCH BY CHOOSING TO LOVE MY BODY
coach, Andrew, absolutely changed my
world and gave me far more knowledge,
AND TRAIN AND FUEL MY BODY CORRECTLY THAT I CAN
attention and self-belief than anyone I
have ever met in my entire life. I learnt
NEVER ALLOW THE NEGATIVE VOICE TO WIN ANYMORE.
how to train hard, lift heavy and be swimsuit divisions I entered. My coach negative voice to win anymore. For me
persistent and patient (something I was gave me more than I could ever repay all I hear is positivity now.
never good at). I learnt how to track my him for; he is the most genuine and No matter what, there is always
macros and understand the building caring person I have come to know. something to be learnt and more to be
blocks of fuel for the body. I set some very There are still daily battles I have with gained for everything that life throws
high goals for myself for 2016 and one by the voice in my head that sometimes at you. In bodybuilding I have found
one I have crossed them off the list. tries to pull me back to the depths of a passion that is the most rewarding
I managed to compete in the INBA a once-paralysing eating disorder. But experience and I intend to keep
Rookie divisions at the INBA Tropix I have gained so much by choosing grinding until my idols become my
and INBA Brisbane Classic and place to love my body and train and fuel my rivals. I have endless time, energy and
in top five in all the fitness, bikini and body correctly that I can never allow the passion for this sport.

WEEKEND WARRIORS
Michael Lindeback
Originally from Ballarat, Victoria, I grew the Brisbane Classic with his amazing with a fourth place followed by no
up playing Australian Rules football. Ive physique; I wanted to see how close I placing in the Open. To be honest, I was
always been quite active and interested could get to these guys. Now, with football a little disheartened, as I felt I was in
in fitness and the industry, and always off the cards, there was no better time. pretty good condition and felt the prep
loved training. I looked into coaching and found had been a waste of time.
After high school, I landed a job at Denver The Flexible Dieting King However, I walked away that day
the local gold mine, where I laboured Steyn, who took me on straight away with a first in Physique Novice, first
on the underground diamond drill and we got to work on my first comp in Physique Open Class 2, and Mr.
rigs. Throwing 30 kg pipe around for prep of 15 weeks. Physique Overall Champion. The
12 hours a day in up to 50-degree My first show was the Queensland feeling was second to none; after being
dusty conditions definitely helped Championships. I really enjoyed the deflated by the disappointing results in
me down the track, both with my prep; due to my training, I didnt have Fitness, it all turned around. I had found
physique and mental toughness. I to drop lower than 3000 calories, my division and ignited a new passion.
continued working in the mining which I can credit to CrossFit (CrossFit After this, I turned my focus to the
industry for five years all over Australia, Devour) five-to-six days a week on top Pro Qualifier six weeks later at the INBA
the last couple as an operator. of four-to-five resistance or globo-type BrisVegas Supershow. I figured I might
Id always enjoyed training and sessions. The more I trained, the more I as well keep the ball rolling while I was
wanted to one day get into the fitness got to eat, so I trained, a lot, and loved it. in shape. Maintaining the condition for
industry and do what I loved. The I entered into both Fitness and six more weeks was tough but in the
money was great in mining but the Physique divisions at the comp. Fitness end it was worth every second. I took out
lifestyle wasnt. In 2013 while still First-Timers was first and I came away the win at the Pro Qualifier, earning my
working in the mines up in North pro card in my second show and return
Queensland, I completed my Certs 3 flights to compete at the 2015 INBA/
and 4 in Fitness, which I would later use PNBA Natural Olympia in Las Vegas.
as my ticket out of the mining industry. Unfortunately, I couldnt make it to
I took the gamble and moved to the the Olympia due to a previously booked
Gold Coast with my girlfriend, as her holiday but, to be honest, Im not sure I
family had recently relocated there from was quite ready for the big leagues yet.
Ballarat. I got a job as a lifeguard for a I may have earned my pro card but I felt
couple of years to find my feet before I was (and still am) a rookie, really.
landing a role at the Gold Coast Aquatic This year, I have competed in the INBA
Fitness Centre where Im currently Melbourne Supershow, where I placed
working as a duty manager. second. My prep was a bit rocky with
I played Aussie Rules on the coast life in general and without a coach to
for a few seasons with Broadbeach keep me accountable and take out the
AFC in the NEAFL/QAFL, but injuries guesswork, I just didnt quite hit the mark.
including rolling an ankle every Im now back on board with my
second week and six months with coach and two weeks out from the City
osteitis pubis; the final straw was a Nationals in Sydney, which will be my first
torn hip flexor got the best of me national event and last amateur show.
and I had to retire, as I was spending Going forward, Im looking at taking
more time on the sidelines than on the 12 months off to put a bit of size on
field. I then needed something else to before launching into the pro shows in
keep me busy. Id always thought about Season B next year. My ultimate goal at
competing in fitness/physique but this stage is to take my best package
between football and work, I never had to the 2017 Natural Olympia, where a
the time to fully commit. placing, if not a win, would be amazing,
The spark for me was my girlfriend, I love this sport and cant wait for all
who competed in 2015 at the INBA the opportunities yet to come.
Brisbane Classic. Just watching the whole Find what you love, and do it for as
process of competition prep, although long as you can.
challenging, was something that really
interested me. I went to the show and Are you a mild-mannered citizen by
really enjoyed it, seeing how good she day but train like a superhero mornings,
looked up there, and seeing the guys evenings and weekends? Send in your
Weekend Warrior pics and stories to
in such great shape was a big drive. An
Nguyen took out the Physique Overall at

HYBRID TRAINING
Core Power By Eddie Avakoff
Five exercises that develop your midsection for total-body strength.

It seems that strength is a rapidly
growing pursuit for many athletes
in todays weight room. Just the
same as it was back in the 70s and
80s, friends get together in the gym
and make attempts at big numbers.
Thats the way it should be. After all,
the game of strength is fun! At the
end of the day, there are four main
primal lifts: squat, bench, deadlift and
overhead press all of which require
an incredible amount of core strength
for both explosive and stabilisation
purposes. The movement patterns of
these lifts are relatively complete: You
have two push patterns, one main pull
pattern and one leg pattern. And these
four main functional lifts all share
something in common: power that is
derived from the core and transferred
to the extremities.
Your core is everything, especially
when performing foundational
functional movements. Here are five of
the best core-strengthening exercises
designed to increase your overall
Photo: Binais Begovic; Model: David Morin

strength and explosiveness.
Good mornings
This commonly overlooked movement
often looks like a poorly executed
squat. However, it is one of the most
comprehensive movements for the
posterior chain. To complete a good
Good mornings.
morning, begin with the bar on your
back (at the base of the traps) as you
would set up for a back squat. Keeping Good mornings have a direct on your knees with your chest and
your back tight, shoulders pinched carryover to improving both the squat core upright. From the start position,
together, and chest up, the movement and deadlift. Start out with a weight generate power by slightly contracting
begins with a break at the hips. The that is about 30 to 40 per cent of the hips and then exploding the hips
hips move backward until your torso what you squat. Aim for three to four into extension allowing you to jump
becomes almost parallel to the floor. sets of five to eight reps. Many of our from your knees and land on your feet
You must fight to keep your chest up, strength athletes at Metroflex LBC in a standing position.
even at the bottom of the movement. chose to complete good mornings as Knee jumps help athletes generate
This is what develops core stability. an assistance movement at the end of power in their hips, and that power is
At the bottom of the lift, reverse the back/deadlift day (others do theirs after transferred to the bodys extremities.
motion back to the starting position squats/leg day). This hip power is the same type needed
by thrusting your hips forward. A good for big deadlifts and squats. In its
morning should not be performed with Knee jumps most primal form, knee jumps require
straight legs, but rather a slight bend Knee jumps are a great plyometric no equipment. However, its easy to
in the knees. Straight legs will place an exercise that can be performed just modify and progress this versatile
excessive load on the lumbar spine and about anywhere (although grass, turf, movement: Once you can easily bang
prevent you from executing a proper or an impact-absorbing mat are better out a dozen knee jumps, try adding
hip-hinge. for your knees than concrete). Begin weight to the movement by holding

HYBRID TRAINING
posterior chain, as it targets the lower
Glute hamstring raise.
back, glutes and hamstrings. Often
confused with a back extension, the
GHR has slightly different movement
mechanics that make this one
exceptionally more difficult. For
starters, as your body rises from the
down position, your knees will begin
to bend (shooting down toward the
ground). At the same time, your back
will remain tight and your chest will
remain as upright as possible. Unlike
a back extension, the movement does
not stop when your body is parallel
to the floor, but rather continues past
that mark and into an almost upright
position at the top. The top of the lift
is when you squeeze your glutes and
lower back before lowering yourself
into the original start position.
A An easy way to modify this

movement is by holding a weight at
your chest position while performing
the movement. Its easy to overstrain the
B
Ideally, there would be no adjusting lower back with this movement (since
steps in between the knee jump and the lever is extended so far out from
the box jump. Meaning, complete the your knees), so use a suitable weight
box jump in the same foot stance that that you could complete 12 to 15 reps
you received the knee jump from. for three to four sets.
If your gym doesnt have a glute
Reverse hyper hamstring developer (GHD machine),
Some of you might not even know then try to recreate the movement on a
what this machine is, but devoted 45-degree back extension machine.
strength athletes live and die by this
apparatus. The reverse hyper is a Kettlebell swings
machine designed to produce raw When I say kettlebell swings, Im
hip extension in its most primal form. not talking about using some cute
Because you are lying down, there little pink boot camp kettlebell. No,
is no vertical compression placed on Im talking about the biggest damn
the spine, which makes it a friendly kettlebell you can find. Preferably a
core movement for anyone with a kettlebell around the same weight
back injury. The reverse hyper teaches as you! And if you cant find a
athletes how to open up their hips and kettlebell in your gym that big,
bring them to full extension, all the then use a dumbbell instead.
while maintaining midline stability. If performed correctly, and used
While using a reverse hyper, try with enough weight, kettlebell
pulling your legs back as high as swings are one of the best exercises
possible without hyper-extending for teaching your body to explode
your lower back. Knees should remain from the hips. The kettlebell swing
straight during the movement. Bending illustrates the true essence of
at the knees will only curl the tension generating power with your core and
into your hamstrings, rather than transferring that explosion to the
going into the lower back where it extremities (in this case, hips into
belongs. Along with strengthening shoulders). Kettlebell swings will help
a dumbbell in each hand. Dumbbells your core, the reverse hyper has your clean, your deadlift, even your
dont have to be very heavy, as the been credited with decompressing squat. Theres a lot of functional fitness
movement is already difficult with just the spine therefore decreasing programs that call for kettlebells now,
body weight. Another modification pain and stiffness in your back. and thats great. But far too often these
you can do is a knee jump onto a box programs advocate light weight and
jump, in which you would perform a Glute-hamstring raises high-rep kettlebell swings. I advise just
standard knee-up, and then jump up Glute-hamstring raises (or GHRs) are the opposite. Try using a heavy weight
onto a plyo box immediately following. an effective movement for the whole for five-to-six sets of six-to-10 reps.

2014
Josh at the 2014 FitX,
here he won his pro card.
wh
JOSH
LENARTO
KING OF THE GYM, LORD OF THE STAGE
Josh at the 2015 Arnold
Classic Australia.
2016
2015
Josh at the 2016 Arnold
Classic Australia.
Since winning his IFBB pro card in

2014, Aussie Josh Lenartowicz has
had his sights set on one thing:
standing on that Mr. Olympia stage.
By Darren Burns
WICZ
Darren Burns

JOSH LENARTOWICZ
J
osh Lenartowicz, Australias
newest bodybuilding star,
had an incredible 2015. He
competed against some of the
worlds best at the inaugural
Arnold Classic Australia, a
hometown show where the
crowd was definitely on his
side. Towards the end of the
year, Josh improved even
further and won both of his
JOSHUA
next pro competitions, the international
San Marino and Ferrigno Legacy
shows. After a second placing to Cedric
LENARTOWICZ
BORN: Sale, Victoria
McMillan at the Levrone Classic in CURRENT RESIDENCE: Melbourne, Australia
Poland in early 2016, Josh shocked HEIGHT: 176 cm
the world by taking third at the Arnold OFF-SEASON WEIGHT: 142 kg
Classic Columbus. Then came the COMPETITION WEIGHT: 115120 kg
hometown show, the Arnold Classic MARITAL STATUS: Married to Elizabeth
Australia. In 2015, he had dreams of an SPONSORS: Dohertys Gym, Slices Restaurant,
#operationfirstcallout but it was not Elite Fitness Equipment, Muscle Meals Direct,
to be. In 2016, however, the odds were Ikkin Wear posing trunks.
definitely on his side. Now setting the OCCUPATION: Personal trainer, IFBB pro
2016 Mr. Olympia in his sights, Josh is bodybuilder
truly in a position to make history. INSTAGRAM: @kingofthegym_jl
@ EMAIL: josh@bigjosh.com.au
Diep Nguyen
DB:Thanks for taking the time to FACEBOOK.com/KingofthegymJL
talk with Australian Iron Man and
congratulations on winning your
first two pro shows overseas and
qualifying for the Olympia. JL: That type of support means the world Josh at the Arnold Classic Columbus this
Earning your first pro victory to me, and it feels like we are all one big year, getting prime position in Arnolds selfie.
must have been an incredible family. The amount of support I have
feeling. Can you describe the received is incredible and its great that
thoughts that were going through the bodybuilding community is getting
your mind when you heard your behind me. At this stage, I just feel like
name being called out as the I have only just begun to scratch the
winner? surface of my bodybuilding potential and
JL: I know this may sound a little it excites me to see just how far I progress
crazy, but it was like an out-of-body if I truly maximise my potential. With
experience. I just could not contain my the tremendous amount of the support
emotions. It was the accumulation of and encouragement that I have been
many years of hard work and sacrifices receiving, I am truly excited as to what
by not only myself, but also by my family, lies ahead.
friends, sponsors and supporters. Having
had that experience of victory, I am no DB:With your plans to compete in
longer concerned about doing more quite a few shows, it kind of reminds
work and making further sacrifices to me of what the guys back in the
achieve my goals, because I know that 90s were doing and many people
it will all be worth it. Getting to the Mr. consider that era to be the best in
Olympia has always been a goal of mine bodybuilding.Was that something
and now that I have qualified, its going conscious in your decision-making
to be amazing to stand on the stage with process when deciding to compete
the worlds best bodybuilders. in all those shows?
JL: Absolutely, Darren. These were
DB:Your Olympia qualification has some of the people that inspired me
excited many people in Australia, when I first commenced my journey
with quite a few planning on in bodybuilding. Plus, its also about
making the trip to the US to see increasing my profile and getting my
you compete with the worlds name out there and making myself
best. That type of support known to the judges and bodybuilding
must mean to a lot to you. industry. And also with this increased

AT THIS STAGE, I JUST
FEEL LIKE I HAVE ONLY
JUST BEGUN TO SCRATCH
THE SURFACE OF MY
BODYBUILDING POTENTIAL
AND IT EXCITES ME TO
SEE JUST HOW FAR I
PROGRESS IF I TRULY
MAXIMISE MY POTENTIAL.
DB: I was thinking about this when
preparing for the interview: we
have known each other for over 20
years from our days living in Sale,
SCAN PAGE
WITH YOUR Victoria. Now, I am writing for Iron
IN-SITE APP TO Man and you are Australias top pro
WATCH OUR
INTERVIEW bodybuilder. Do you sometimes
WITH JOSH
FROM THE sit back and reflect on where you
Darren Burns
ARNOLD
Josh at the 2016 Arnold CLASSIC have come from and what youve
AUSTRALIA. achieved to date?
Classic Australia.
JL: I was actually thinking about this
shortly before this interview. My brother,
profile and awareness, I really want to Adam, loved going to your old gym in Sale
give back to the community and make a and I enjoyed it when he would let me
positive difference in peoples lives. come along with him. I also recall seeing
all of the posters on the wall of the great
DB: I would like to backtrack for a champions and knew that I wanted to
minute and ask what attracted you be like them. It is amazing to look back
to weight training in the first place. and see just how far we both have come,
JL: I first started weight training when but I know I still have a long way to go to
I was 14 and fell in love with it. Growing achieving my dreams. Its all about taking
up with two brothers, we were always small steps each day and then you look
very competitive and often having back and see that its a big journey that
competitions against each other seeing youve walked.
who could do the most push-ups, sit-
ups, arm wrestling, etc. At 16, I would DB: How would you describe your
ride my bike at 6 a.m. to the gym and training and nutrition back then?
train and then train again after school. JL: Back in those days, it was more a
I enjoyed the discipline and structure case of follow the leader. Whoever was
that bodybuilding provided. From early the biggest, strongest guy in the gym,
on, I looked at bodybuilding as being we would listen to their advice. We also
a progressive sport. What I mean by learnt from each others experiences and,
that is that I can always do more to of course, we read all the bodybuilding
better myself and move forward. My magazines. The food consisted of a
first memory of seeing bodybuilding lot of home country cooking, so all
was watching the 1998 Mr. Olympia on good, nutritious food. It included the
ESPN. Seeing guys like Ronnie Coleman, bodybuilding staples: chicken, fish, meat,
Flex [Wheeler], Nasser (El Sonbaty], rice, potatoes, etc. Looking back, it was
etc. just blew my mind. I recall that even enough for my brothers and I to grow on
back in those early days I wanted to be a and, coupled with the intense training,
Getty/Dave Kotinsky
bodybuilder. Having the opportunity to be our physiques and strength grew.

a professional bodybuilder and assisting
to inspire others is something that I am DB: Following a successful stint with
very thankful for. the INBA, you had a break of seven

JOSH LENARTOWICZ
years before making your debut in didnt diet as hard as I should have, as I
the IFBB.Was this because you felt BACK IN THOSE DAYS, did not fully adhere to the plan. However,
I did get really large and got up to 142 kg
you needed to pack on more muscle
or was there some other reason? IT WAS MORE A CASE OF (312 lbs) and then dieted down to 120 kg
JL: Thinking back, there were a few
reasons why I stopped competing during FOLLOW THE LEADER. (264 lbs). It was very draining losing that
much weight, so for 2016 Ive planned on
that time. The main reason was that
I was competing while my father was WHOEVER WAS THE staying closer to my contest weight.
battling cancer and that gave me a lot

of strength. Unfortunately, when my BIGGEST, STRONGEST GUY DB: We have seen the videos of you
lifting crazy weights and theres
father lost his battle, I lost that hunger
to compete. Also I had just begun dating IN THE GYM, WE WOULD little doubt that this approach
works for you. What do you say to
my now wife, Elizabeth, and for many of
us, myself included, a lot of motivation to LISTEN TO THEIR ADVICE. those who suggest you should be
lifting lighter to avoid a potential
train was to finding a life partner. Having career-threatening injury?
met Elizabeth, I was very happy and, DB:You made such a tremendous JL: I would say dont place your limiting
while I was still training, my two main improvement from your pro debut beliefs upon others. The human
motivations for competing were gone. in 2014 to the Arnold Classic potential is amazing and I feel that we
After a few years, I was training much Australia in 2015. Was there limit this by the people that we surround
more and investing a lot of resources anything that you changed up with ourselves with. Growing up in the
into bodybuilding. I decided that, if I your training and/or nutrition? country, I would often see photos of the
was to continue to pursue bodybuilding, JL: The improvements were as a guys lifting these enormous weights,
then lets compete again and go as far result of working with my prep coach, not knowing that in many cases they
as I can and see if I have a future as a Chad Nicholls. Chad is well known as were using fake plates during the photo-
professional bodybuilder. having worked with Ronnie Coleman, shoots. I thought that if I wanted to look
Flex Wheeler and, of course, his wife, like the pros, then I need to be lifting
four-time Ms. Olympia winner Kim those types of weights. The body is
Chizevsky. I first started working with capable of truly amazing things, so why
Chad eight weeks out from the 2014 place limits upon yourself?
FitX pro-qualifier. Leading into the
2015 Arnold Classic Australia, we had DB: OK, lets discuss your nutrition
been working together throughout program. What would be the main
the off-season. It was great working differences between your off-
with him; all the nutrition, cardio and season diet and when preparing for
supplementation plans were all laid out a contest?
and easy to follow, but difficult to stick JL: [Laughs.] Simplest way to explain
to [laughs]. Upon reflection, I probably the difference would be that during
Josh now stands

up against the
best in the world.
Marcello Rostagni
Diep Nguyen
Josh at the 2015 Ferrigno Legacy.

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Men's Phhysique
icf itness
JOSH LENARTOWICZ
Josh in 2005, INBA
Mr. Victoria.
Josh at the 2
2015
Arnold Classic
Australia.
2004 INBAJJunior
Mr. Melbourrne,1st place
2004 INBAOOverall
Mr. Melbourrne,1st place
2005 INBA Junior

Mr.Victoria, 1st place
2005 INBA Junior
Mr. Australia, 1st place
20066INBAOpenMr.Victooria,1stplace
2006 INBAOverallMr.Victooria,1stplace
2006 INNBAOpenMr.Australia, 2nd place
20066INBANaturalOlymppia, 2nd place
Darren Burns
JOSHS COMPETITION HISTORY
the off-season, I am force-feeding and isolate and creatine monohydrate. For and I look forward to having more
am restricting my intake leading into a those starting a little later in life I would opportunities to share with others in
contest. In the off-season, the amounts also recommend magnesium and zinc. the future.
of carbohydrates are much higher and
also the types of protein sources are DB: You have been quite active with DB: Away from bodybuilding, what
different. As well, I will have some type some seminars, training camps type of things do you do to relax
of protein, carbohydrate and fat with and motivational speaking. Is this and unwind?
each meal, whereas when preparing for something you would like to do JL: [Laughs] To be honest, when I
a show, it will be either a protein and fat, more of in the future? am at my heaviest, most activities are
or protein and carbohydrate. JL: Definitely. Actually, this is one of uncomfortable as its not very functional
the main reasons why I want to remain to walk around at 300 lbs (136 kg)
DB: How much of a role do you in Australia and not move to the US. I plus. However, I do enjoy walking
believe that supplementation has would like to be able to give back and with my wife, going out to restaurants
had in the gains that you have inspire people to progress to the next and catching the occasional movie. I
made? What type of supplements level. I am always attending seminars do enjoy fishing and wish I could do
would you recommend? and conferences from people I admire it more often. When preparing for a
JL: For someone just starting out and respect so that I am continually show, it doesnt really leave me with a
and looking at packing on muscle, my trying to improve. Now I am in a lot of spare time as all my activities are
suggestions would be to stick with the position to be able to pass onto others dedicated towards the contest. Although
basics, so a good-quality whey protein what I have learnt on my journey it may seem like a limiting lifestyle, I do

Josh at the
2016 Arnold
Classic
2013IFBBFitXHeavyweight Australia.
Championships,1stplace
2013IFBB Super Heavyweight
Mr. Australasia, 1stplace
2014IFBBFitXProQualifier, 2016 Levronne Classic

1st (ProCard Win) Pooland, 2nd
2014 IFBB AustralianPro 2016Arnold Classic
GrandPrix,8th place Columbus, 3rd place
2016 ArnoldClassic
Ausstralia, 4th place
2015Arnold Classic
Australia,9thplace
2015 IFBBSan Marino
Darren Burns
Pro,1stplace
2015IFBBFerrigno
Legacy,1stplace
Die Ngu
g
enjoy it as I am constantly progressing IM: Before we wrap this up, is there would be very difficult without having
towards my goal and its fantastic having anyone that you would like to such a wonderful team around me
the support of my wife, sponsors and the acknowledge in contributing to the and I sincerely thank all of them.
team at Dohertys. success that you have achieved so
far in bodybuilding? IM: Thanks, Josh, for taking the
IM: Speaking of Dohertys, congrats JL: Definitely my wife, Elizabeth. time out from your busy schedule
on your recent sponsorship I have to give her a lot of credit to talk with us and from everyone
with Dohertys Gym. It must feel and she is my rock. Even though here at Iron Man we are all excited
fantastic to have all the team at Elizabeth works full time, she still to see you competing against the
Dohertys behind you. finds time to assist and encourage worlds best at the 2016 Olympia.
JL: Its been huge for me; the support me to achieve my goals. When I do JL: Thanks, Darren, for the opportunity
from Tony and the team has been have some downtime, I want to spend to share my story with the readers and
tremendous and I know we are going that time with her and really show I really appreciate the support of Iron
to go a long way together. I appreciate my appreciation for all her love and Man and what they do for Australian
Tonys honesty and he always has an support. I would also like to thank bodybuilding. I am looking forward to
encouraging word. I feel blessed to be all my sponsors for getting behind seeing all the fans and presenting my
part of the Dohertys team. me and believing in me. Honestly, it best package. Its really encouraging
reading all the emails and Facebook
CONNECT WITH US ausironmanmag ausironman ausironmanmag ausironman messages from people and gives me a lot
of strength.

BEST OF
BOTH
W RLDS
How to use body weight training
for muscular hypertrophy
and functional strength
BY TODD KUSLIKIS
PHOTOGRAPHY BY SAMUEL LATHROP
hypertrophy is what you seek, split workouts
If are probably already in your arsenal. Organising

your program by body part is often the way
to go when it comes to building up bulk. By
working different muscle groups each day, these
programs leave plenty of recovery time, allowing you to bring
muscles to absolute fatigue.
Split routines have a downside, however. Our muscles
are not meant to work in isolation. They are integral parts of
the bodys complex interconnected machinery. If one gear
weakens, or we allow a single wire to fray, the function of the
whole machine can be compromised. Training for whole-
body strength is important for keeping the muscles working
together for optimum results.

BEST OF BOTH WORLDS
Integration + Isolation
Training splits often favour isolation
over integration exercises. Carving
the body up into individual parts, they
help muscles gain size but neglect
the way they function together. You
might not notice right way, but at some SCAN PAGE
WITH YOUR
point, probably outside your workout, IN-SITE APP TO
GO BEHIND
weaknesses will begin to surface. THE SCENES
WITH FITNESS
Going about your day, youll suddenly MODEL
feel a shoulder pop or your back strain. MICHAEL
VASQUEZ.
Thats a gear in the system giving out.
This doesnt mean we need to
give up on training splits. Balancing
out your program can be as simple as
adding some body weight exercises, or
temporarily shifting to a body weight-
based workout. Properly planned,
body weight exercises can build
integrative strength while encouraging
incredible muscle growth. Because
body weight exercises require the body
to work as a unit, even when focusing
on one muscle group, they are the best
of both worlds. By carefully choosing
exercises that are built to encourage
hypertrophy, you can use body weight
exercises to train for mass while
building functional, full-body strength.
Function + Form
Functional strength makes you
stronger in the ways that count. Its
the strength we use for daily life
and athletic activities. Its also the
strength that keeps the body working
smoothly, helping you stay injury-free
and operating at maximum efficiency.
Body weight exercises require the
whole body to work as a unit, building
this functional strength. A recent
study, published in The Journal of
Strength and Conditioning Research, The Workout
showed that these kinds of integration
exercises actually activate more The following two workouts are designed for beginners and advanced fitness
muscle than isolation exercises. enthusiasts. They will help you build muscle. As your ability increases, you
Theyre particularly good at activating can switch to the more advanced routine and add more sets to your workout.
the fibres of the core. Strengthening Beginner Workout
these muscles has been shown to play EXERCISE SETS REPS REST
a key role in injury prevention for the Uneven Push-Up 3-5 6-8 30-60 sec
spine, knees, and beyond. Diamond Push-Up 3-5 6-8 30-60 sec
There are also aesthetic benefits to Barbwire Push-Up 3-5 6-8 30-60 sec
building integrated strength. Bulking Around The World Pull-Up 3-5 6-8 30-60 sec
up with isolation-only programs can Kneeling Back Bend 3-5 8-12 30-60 sec
lead to an unbalanced look. Building Advanced Workout
full-body strength through body EXERCISE SETS REPS REST
weight exercise evens things out. The X Push-Up 3-5 6-8 30-60 sec
result is a balanced, all-over ripped Handstand Push-Up 3-5 6-8 30-60 sec
look that complement weight-training Bridge Push-Up 3-5 6-8 30-60 sec
split routines. In-And-Out Pull-Up 3-5 6-8 30-60 sec
Pistol Squat 3-5 6-8 30-60 sec

X Push-Up Higher Intensity,
From standard push-up
Lower Repetitions
position, move your feet Its time to change the way we
wider than shoulder-width think about calisthenics. While
apart. Place your arms just theyre typically not considered
outside your shoulders an effective bodybuilding method,
width and slightly in front body weight exercises can create
of you. Your hands will not massive muscle growth when
be in the same plane as approached correctly.
your chest or head. Inhale The secret is in changing the
to lower until your head way we use body weight exercise.
touches the ground. Exhale Typically, body weight exercise
to push back up. As you get programs are used for increasing
stronger, you can extend muscular endurance. Weight lifting
your arms farther forward, programs, on the other hand, are
keeping the same width. structured for creating hypertrophy
and muscle growth. Applying the
principles of weight lifting to body
Uneven weight exercise, we get the best of
Push-Up both worlds: muscle growth and
cohesive, full-body strength.
From a standard push-
The first step is to shift from
up position, shift your
high-repetition endurance-
weight so that about 70
to 80 per cent of your based training to low-repetition,
body weight is on one hypertrophy-based training. To do
arm. (Use a medicine this, we need to up the ante on our
ball to make it even body weight exercises, bringing
more challenging.) Keep up the intensity to fatigue muscles
this weight distribution fast. Your body weight training goal
as you move through should be to fatigue the muscle
the push-up, inhaling within eight to 12 repetitions.
to lower and exhaling This is going to require more
to rise. Repeat on than your average push-up. Luckily,
the other side. there are tons of largely unheard of,
unexplored body weight exercises
out there. Youll be amazed at the
MICHAEL challenges available using only your
VAZQUEZ body weight as resistance.
LIVES: Inglewood, CA, US
PROFESSION: Ninja
LIKES: Long walks on the beach
DISLIKES: Short walks on
the beach
FAVOURITE CLEAN MEAL: Handstand
Steak, sweet potatoes, asparagus
Push-Up
FAVOURITE CHEAT MEAL:
Bacon burgers, fish tacos, Stand facing a wall and bend at
Oreos, doughnuts the waist, placing your hands
LISTENS TO: Hip-hop and rock shoulder-width apart on the
FAVOURITE/MOST floor. Kick up against the wall,
INSPIRATIONAL BOOK: keeping your arms straight,
The Alchemist by Paulo Coelho legs extended and body as
FAVOURITE MOVIE: Boondock straight as possible. Inhale to
Saints, Dumb and Dumber slowly lower yourself toward the
SPONSORS: Performix, ground, bringing your head close
Aesthetic Revolution to the floor. Exhale to push
INSTAGRAM: yourself up until your arms are
@michaelcvazquez fully straight.
SNAPCHAT: mikecvazquez
WEBSITE:
michaelcvazquez.com

BEST OF BOTH WORLDS
Calibrating Diamond
Calisthenics Push-Up
We encourage you to explore the From a standard push-up
wide world of body weight exercise position, place your hands
to build a program that excites you. in line with your face so that
A couple key principles, your fingers form a diamond.
however, can help you transform Inhale to lower yourself down,
any body weight exercise into a touching your nose to the
muscle building catalyst. Angular inside of the diamond. Exhale
training is a great place to start. Its to push back up. Be careful to
as simple as adjusting the angle of keep your elbows pointing out
your body to make an exercise more as you lower down. Your body
difficult. Placing your feet on a should stay in a straight line
chair, for example, turns a standard throughout the exercise. Dont
allow your hips to drop or sag.
push-up into an intense, upper
pectargeted exercise.
Adjusting the weight
distribution of an exercise can also From a standard push-up position, bring your feet wider than shoulder
change it in dramatic ways. Lets Barbwire width. Form a triangle with your body by sending your hips upward and
play with that same standard push- Push-Up
your nose toward the ground with the arms straight (this will resemble
up again. Instead of keeping your the yoga downward dog position). Inhale to bring the body toward
weight evenly distributed between the ground, moving through a push-up to scoop the chest up on the
the arms, shift it to one side, other side. Exhale to return back to your starting position. Be sure to
bringing the distribution to 70/30 move through the entirety of this movement on every repetition.
or 80/20. Youll feel an instant
increase in difficulty. With one arm
taking on the majority of the work,
youll fatigue faster. Play with the
weight distribution until you find
a place where youll fatigue in the
eight-to-12 repetition range, and
youve created a growth-based body
weight exercise.
Bridge Push-Up
Lying on the floor, bend your knees, bringing

your heels toward your glutes about hip-
width apart. Place your hands behind your
shoulders. Inhale to press into your hands
and feet, lifting your hips and extending your
chest upward. Bring your arms as straight as
possible without straining your lower back. Be
careful not to point your elbows out, keeping
them in line with your shoulders as much as
possible. Exhale as you lower back down.
88 / Australian Iron Man

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BEST OF BOTH WORLDS
Progress With
Progressive Overload
As you build your body weight
Around The program, remember that fatiguing
World Pull-Up
a muscle takes time. Perform
Begin in standard pull-up multiple sets of each exercise,
position. As you pull yourself aiming for at least three sets. This
up, shift your weight to is a great way to create essential
the right so that your face progressive overload the idea of
comes in line with your right making workouts harder and harder
hand. Without coming down, over time. Begin with three sets,
shift your weight to the left, adding more as you get stronger
then lower. Repeat, going so that youre always working to
the other direction for the fatigue. You can also boost the
next repetition. intensity by progressively adding
more exercises to your workout. As
things start to feel comfortable, tack
on something new, expanding your
exercise repertoire and challenging
muscles with unfamiliar movement.
Pistol Squat
Standing on one foot, extend the
other leg straight out in front of
you. Bend the standing leg to lower
the body as close as possible to
the ground, keeping the extended
leg steady. Without lowering the
extended leg, rise back to standing,
and repeat. Be sure to bend not
just your hip and knee, but also
your ankle as you descend.
Kneeling
Back Bend
Kneel down a foot or two away from
the front of chair, with your hands
resting at your sides or behind you.
Keeping your back straight and hips
still, inhale to slowly lean backward
until your head or back touches the
chair. Exhale to return to starting
position. A more challenging
version is to do this without letting
your hips hinge during this exercise
so that the movement comes only
from the knee joint.

Dont Give Up The Split
Workouts tear muscle tissue.
Growth happens afterward. When
you bring a muscle group to full
fatigue, it needs time to recover
for growth to happen. Training
splits allow you to achieve this
growth, while body weight work
brings vital full-body integration
into the mix. Whether youre
shifting to an entirely body weight
plan, or integrating calisthenic
exercises into your current
workout, youll be bringing
balance to your split workout,
without dismissing it entirely.
The same is true for isolating
muscles. The advantage of body
weight training is that it requires
the whole body to work cohesively,
even in the most targeted of
exercises. This allows you to isolate
your muscles for maximum growth
without risk of neglecting full-
body strength. Spend serious time In-And-Out Pull-Up
targeting each muscle group.
Begin hanging from the pull-up bar with your
The workouts are designed to arms slightly wider than your shoulders, and
tax the entire body. If you like full- pull your chin over the bar. At the top of your
body workouts because you dont pull-up, bring your hands together so they are
have a lot of time, make sure to right in front of your nose. Lower down. Pull
allow at least one day for your body yourself up again, bringing the hands apart at
to recover. the top of the pull-up. Lower back down.
EXTREME TRAINING
Rethinking Gun Control By Cornell Hunt, CSCS
Are you being too restrictive in how you train your biceps?
When the functional training trend first
took the fitness world by storm, people
ditched dumbbells and machines for
kettlebells, battling ropes and Atlas
stones. The tire flips, power cleans and
box jumps that looked so cool on TV
commercials took the fitness stage.
I usually define functional fitness
as exercises that allow you to be in
peak shape just in case your life is in
danger. But if all you do are kettlebell
swings and push-ups and you dont
have the raw physical strength to save
your own life, then your training isnt
functional, is it? Let me put it a different
way: If a bodybuilder gets into a fight
and saves himself and his girlfriend,
then all those reverse curls and lateral
raises suddenly seem pretty functional.
Strict biceps work has been the main
victim of the functional training trend.
However, there are many different curl
variations that I do that have helped me
become more of a functional athlete.
When I introduce clients to tire flips,
many people complain that their biceps
hurt afterward. Granted, some of this
stems from sub-optimal technique, but
biceps play an active role in many total-
body exercises. So it should come as
no surprise that these exercises can be
made easier if your biceps are stronger.
Chin-ups and pull-ups both
can be improved by adding curls
into your program. Ive had clients
Photos courtesy of MHP

struggle with getting a certain
number of chins-ups, but once we
add curls into their program, they see Rope curl with chains
improvements in their pulling strength. (EZ-bar alternative
shown here).
Rope sled pulls are another favourite
exercise of mine. It requires that you
pull a rope with a sled attached to the exercises for your biceps. They are Rope curls with chains
end of it in a hand-over-hand manner. a surefire way to help improve all For this exercise, you need a thick
Ask any person who has a clue about aspects of your strength and physique. battle rope and some chains for
training and they will surely tell you High-intensity training is becoming the resistance. Grab the rope with
that the majority of pulling exercises the new norm, but understand that both hands and allow the slack
requires biceps strength. Look at incorporating more traditional training in the middle to fall down. This is
a photo of someone doing a heavy principles can help your progress where you will attach the chains.
sled pull and take note of how much immensely. I understand that biceps Place the middle of the chain
muscle activation is taking place in work can feel tedious and boring, but over the rope. If done correctly,
their upper arms. Their biceps look I have built my business on exercises the chains should be hanging off
ready to pop out of their sleeves. that are different than the norm. Here the rope with the bottom of the
If youre serious about your overall are a few innovative and effective chains touching the floor. Then
training, dont neglect isolation exercises for training your biceps. perform five sets of 10 reps.

EXTREME TRAINING
Cheat barbell curl. The chains add a cool effect that
allows the weight to increase as the rep
progresses during the curl. Also, the rope
challenges your grip, so your forearms are
getting a great workout as well. For less
emphasis on your grips, you can hang the
chains from an EZ-bar cable attachment.
Zottman curls
Named after strongman George Zottman,
this curl variation is a great way to
challenge your biceps and forearms in the
same exercise. Grab two dumbbells with
a supinated grip (palms up). Curl them up
until you get a peak contraction in your
biceps. At the top, rotate your hands to
a pronated grip (palms down). Proceed
to lower the weight down in a controlled
fashion and repeat. Do these for four sets
of 12 reps.
Cheat barbell curls

Exactly as the name implies, I like doing
barbell curls with a leg drive to add some
momentum. When the bar is at the bottom
Zottman curl.
and your arms are fully extended, slightly
bend your knees. Then, stand up straight
explosively, transferring that force into the
bar, and then immediately curl the bar up.
Some people would say you shouldnt cheat
when doing curls, but I disagree. When you
cheat and add the leg drive, it allows you
to move more weight, which is great for
you arms (and your ego). I would, however,
caution against leaning too far back as you
curl the bar up. This can place unnecessary
stress on your back. Instead, use the
momentum to start the curl and finish
strong at the top without leaning back
excessively. Perform six sets of six reps.
Barbell 21s
I learned this exercise way back in middle
school, and it is still one of my favorites.
The pump you get from this is almost
incomparable. Start off by doing seven half-
reps where you bring the bar up halfway
to abdominal level. After seven of these,
immediately perform seven reps by bringing
the bar from the midway point arms bent
at about 90 degrees to all the way up to
full flexion. When youre done with those
seven reps, immediately perform seven full
range of motion reps. I usually recommend
doing three to four sets of these.
Cornell Hunt is a Certified Strength and

Conditioning Specialist in New Jersey who
works with pro and amateur athletes. For
more information, log on to MHPStrong.
com or visit HuntForStrength.com.

COMP SHOTS
INBA SOUTHERN CROSS CHAMPIONSHIPS
Photos by Melita Jagic
Held as part of the Melbourne Fitness & Health Expo in April, the INBA Southern
Cross Championships once again showcased the best in natural fitness, physique
and bodybuilding athletes, as well as the winners of INBA Pro Qualifers, meaning
competitors are now able to compete in PNBA professional shows overseas.
For more info and full results, see www.inba.com.au.
Mr. Physique First Timers winners podium.
Mens Under 72 kg winner Ryan Pagel.
Figure International Open line-up. Pro Bikini Model Qualifier

winner Ebony Reynolds.

Some of the Pro Mr. Physique qualifier line-up.
Pro Ms. Fitness

Model qualifier
winner Pra Shrestha.
Pro Sports
Model qualifier Pro Ms. Figure Qualifier
Kirri Wood. winner Bridget Freeman.
Pro Mens Fitness Model Qualifier posedown.
Bikini Open Overall winner Jacqueline ORourke

COMP SHOTS
WBFF GC FITNESS AND FASHION WEEKEND
Photos by abc: creative (Brett Clarkson)
Founded by American bodybuilder Paul Dillett, WBFF (World Beauty Fitness and
Fashion) events are something new on the Australian scene. Theyre glamorous, sexy
and currently only happening in Queensland but its hard to argue with the physiques on
display. The GC Fitness and Fashion Weekend was held in mid-May.
For more info and full results, see www.wbffshows.com.au.
Diva Bikini Tall line-up.
Kane Anderson, Muscle Model Short winner.
Richard Maait, Male Fitness Model Tall winner. Marijana Stojic, 35+ Bikini winner. Matt Mille, Male
Fitness Model
Short winner.

COMP SHOTS
Ella Martyn, Diva Fitness Alexandra Katafiasz, Jessica Hunter, Diva Fitness Tash Makenzie, Diva Bikini
Model Tall winner. +35 Diva Fitness Model winner. Model Short winner. Model Short winner.
Sam Grachan, Male Muscle Models Short line-up.

Muscle Model
Tall winner.
Caty King, Diva

Bikini Short
competitor.
Hattie Boydle, WBFF Lauren Simpson, Diva

International Pro winner. Bikini Model Tall winner.

COMP SHOTS
WFF KAHMA CLASSIC
Photos by Danny DMello Photography
Held over the Easter long weekend, the Kahma Classic in Victoria gave away
a Suzuki Swift car, Honda scooters and WFF Pro Cards to the deserving top
competitors. World Fitness Federation events show that classic, aesthetic
physiques never really went away.
For more info and full results, see www.nabba.com.au.
Sarah Taylor, WFF

Figure Masters.
Katherine Clothier,WFF Figure Performance.
Laura Morel, WFF Sports Matthew Zeven,WFF Leigh Grixti, WFF

Model Tall and WFF Pro Sports Model (Men) Bodybuilding, Athletic.
Sports Model winner. Over 30 Junior and
WFF Pro Sports
Model winner.

Michelle Kimberlee, WFF Bikini Model David Cutler, overall winner Jason Kenny, WFF
Junior and and WFF Pro Bikini winner. and WFF Pro winner. Bodybuilding Extreme.
Bridget Bailey,WFF Andy Bading, WFF

Aerobics, Professional. Bodybuilding Athletic.
SCAN PAGE
WITH YOUR
IN-SITE APP
FOR MORE
PHOTOS FROM
THESE THREE
SHOWS.
By Daniel Hedger
In PumpingIron, Arnoldfamously comparedworking

outtosexual satisfaction.Inhis inimitablephrase,
Iamgettingthefeelingofcominginthegym.Hewas
definitelyontosomething.Welookedattheresearchandit
turns outthatlivingthefitnesslifestyleisreallybeneficial
foryour, uh, lower body if you get ourmeaning.
SEX LIFE
THE MORE YOU TRAIN,

THE BETTER YOUR ERECTIONS
Multiple studies have found that there is
TWO
TRAINING HELPS RAISE
YOUR TEST LEVELS
Its well established that exercise
a direct correlation between increased itself raises testosterone and other
physical activity and improved erectile hormone levels in the body1. We
function in both young and middle-aged need the hormone testosterone
men1. Using the International Index for many important processes
of Erectile Function questionnaire in the body, from maintaining
(IIEF) as well as a physical activity muscle mass to the prevention of
questionnaire, researchers have osteoporosis. Testosterone is also
determined that exercise is good for your vital when it comes to sexual health
old gent. Erectile dysfunction, conversely, and function; its responsible for
is associated with a sedentary lifestyle2. our libido and the development
In addition, the higher the level of of healthy sperm. There are also
exercise you do, the better a mans sexual positive correlations between
function tends to be3. testosterone levels and sexual
one
desire and satisfaction2.
1 Wang, W. et al. (2014.) Physical exercise improves erectile
function in young and middle-aged men. Zhonghua Nan Ke A 2013 study3 published in the
Xue. 2014 Dec;20(12):1086-9. Journal of Sexual Medicine looked
2 Hsiao, W. et al. (2012). Exercise is associated with better
erectile function in men under 40 as evaluated by the at the effects of exercise on a range
International Index of Erectile Function. J Sex Med. 2012 of outcomes, including sexual
Feb;9(2):524-30. doi: 10.1111/j.1743-6109.2011.02560.x. Epub
2011 Dec 6. function and testosterone levels,
3 Simon, RM et al. (2015). The association of exercise with in obese men. The obese men were
both erectile and sexual function in black and white men. J
Sex Med. 2015 May;12(5):1202-10. doi: 10.1111/jsm.12869. put on a diet to reduce calorie
Epub 2015 Mar 20. intake and also made to perform
moderate-intensity aerobic
exercise at either a low or high
volume for 24 weeks.
After the 24 weeks, researchers
found that the high volume training
group had a greater increase in
BEING HAPPIER WITH YOUR erectile function and testosterone,
3
APPEARANCE MAKES SEX BETTER as well as reductions in weight
A 2013 study investigated how body and fat mass. The researchers
satisfaction relates to sexual health. concluded that moderate-intensity
Researchers found that women who were high-volume (greater than 200
more satisfied with their bodies had lower minutes a week) exercise produces
BMIs, worried less about being overweight and greater improvements in sexual
were less self-conscious during sexual activity. function, testosterone, weight,
In addition, women who were satisfied with waist circumference and fat mass
their bodies had higher sexual self-esteem as than smaller exercise volume.
well as better sexual function.
1 Mitchell, CJ et al (2013.) Muscular and systemic
On the flip side, the study also found that correlates of resistance training-induced muscle
being self-conscious about body image was hypertrophy. PLoS One. 2013 Oct 9;8(10):e78636. doi:
10.1371/journal.pone.0078636. eCollection 2013.
negatively associated with sexual function, 2 van Anders, S.M. and Dunn, E.J. et al. (2009). Are
sexual self-esteem and frequency of sexual gonadal steroids linked with orgasm perceptions and
sexual assertiveness in women and men? Hormones
activity with a partner. and Behavior. Volume 56, Issue 2, August 2009, Pages
206213
1 van den Brink, F. et al. (2013). Body satisfaction and sexual health 3 Khoo, J. et al. (2013). Comparing effects of low- and
in Dutch female university students. J Sex Res. 2013;50(8):786-94. high-volume moderate-intensity exercise on sexual
doi: 10.1080/00224499.2012.684250. Epub 2012 Sep 10. function and testosterone in obese men. J Sex Med.
2013 Jul;10(7):1823-32. doi: 10.1111/jsm.12154. Epub
2013 May 1.

EXERCISE BOOSTS YOUR N.O.,
LEADING TO BETTER SEXUAL FUNCTION
Many trainees take nitric oxide- The researchers believe that
boosting supplements to widen exercise affects erections partly
our blood vessels to give us better by the improvement of nitric oxide
blood flow when training. Its also bioavailability. NO is an important
true that training itself will boost vasodilator in the body that is, it
NO too. It only stands to reason widens the blood vessels, including
that having good blood flow in one those in your penis.
area is going to be beneficial for Another study2, this time on
other areas too, if you know what pigs, found that exercise (as well
I mean. as diet) kept the penis in working
A 2011 study1 on rats with order by sustaining endothelial
type-1 diabetes compared a group nitric oxide synthase (eNOS),
made to exercise on a treadmill an enzyme that catalyses the
and a sedentary group. (Of the production of NO to improve
many problems diabetics have to vascular function.
FOUR
face, decreased erectile function
is a common one.) After four 1 Zheng, H. et al. (2011). Exercise training
improves the defective centrally mediated erectile
weeks, the rats penile responses responses in rats with type I diabetes.J Sex Med.
were measured (if you want to 2011 Nov;8(11):3086-97. doi: 10.1111/j.1743-
6109.2011.02442.x. Epub 2011 Aug 24.
know how, check out the study). 2 Musicki, B. et al. (2008). Low-fat diet and exercise
Long story short? The rats in preserve eNOS regulation and endothelial function
in the penis of early atherosclerotic pigs: a molecular
the exercise group significantly analysis. J Sex Med. 2008 Mar;5(3):552-61. doi:
improved their erectile response. 10.1111/j.1743-6109.2007.00731.x. Epub 2008 Jan 10.
FIVE
NOT PIGGING OUT MAY HELP IMPROVE YOUR SEX DRIVE
A 2016 long-term study1 looked at the effect of calorie restriction on a
range of variables, including mood and sexual function over a period of two
years. Researchers found that the calorie-restricted participants reported
improved sexual drive and vigour, as well as general health and better
relationships. Plus, they probably had more energy because they werent
sleepy from chowing down on pizza!
1 Martin, C.K. et al. (2016). Effect of Calorie Restriction on Mood, Quality of Life, Sleep, and Sexual Function
in Healthy Nonobese Adults: The CALERIE 2 Randomized Clinical Trial. JAMA Intern Med. 2016 May 2. doi:
10.1001/jamainternmed.2016.1189. [Epub ahead of print]

SEX LIFE
7
INTENSE TRAINING
CAN PRODUCE
BETTER ORGASMS
We all know that, for both men
and women, sexual function often
declines with age. Thankfully,
SIX
several studies show that there is
a positive relationships between
physical activity and sexual
satisfaction.
At the 2014 American Public
Health Association Annual
Meeting, a study was presented1 on
the relationship between exercise
and sexual satisfaction among
women. Researchers found that
frequency and length of training,
TRAINING IMPROVES rate of perceived exertion and
training intensity were all positively
WOMENS SEXUAL correlated with sexual satisfaction,
FUNCTION TOO particularly with regard to the
quality of orgasm. Furthermore,
Working out isnt just good for mens
sex life; physical activity is a boon for the level of an orgasms pleasure
women too (naturally). of orgasm was positively related to
A 2014 study1 investigated whether training intensity.
exercising three times a week for 1 Morris, D. et al. (2014). Relationship between
three weeks, either immediately Exercise/PA and Sexual Satisfaction among Women.
American Public Health Association Annual Meeting
before or completely separate from 2014. 306237
sexual activity, would improve sexual
desire, orgasm and sexual functioning
in women experiencing low libido
brought on by antidepressants. The
researchers found that sexual activity
Eight
Obesity is a well-established
directly after exercise significantly
risk factor for many conditions,
improved sexual desire.
including heart disease, but the most
This backs up other research, such
debilitating might be sexual function.
as a 1996 study2 that showed that 15
A 2004 study1 found that lifestyle
minutes after acute exercise, women
changes, including physical activity
experienced increased arousal, as well
and reducing caloric intake, helped
as a 2009 study3 that found aerobic
improve the sexual/erectile function
exercise may result in better sexual
functioning in depressed women not
THE HEALTHIER YOUR BODY of obese men.
on medication. COMPOSITION, THE BETTER Furthermore, the higher a persons
body mass index is, the higher the
As well, a 2015 study4 found that YOUR SEXUAL FUNCTION risk of erectile dysfunction compared
resistance training significantly
to men with a normal BMI. Men
enhanced the desire, excitement and
with a BMI higher than 28.7 have a
lubrication in women with polycystic
30 per cent higher risk of erectile
ovary syndrome.
dysfunction.2
1 Lorenz, T,A. and Meston, C.M. (2014). Exercise improves Cut down the kilos and your entire
sexual function in women taking antidepressant: results health improves.
from a randomized crossover trial. Depression and Anxiety
31.3 (2014): 188-195.
2 Meston, C.M. and Gorzalka, B.B. (1996). The effects of 1 Esposito, K. et al. (2004). Effect of Lifestyle Changes
immediate, delayed, and residual sympathetic activation on on Erectile Dysfunction in Obese Men: A Randomized
sexual arousal in women. Behav Res Ther. 1996;34(2):143 Controlled Trial.JAMA. 2004;291(24):2978-2984.
148. doi:10.1001/jama.291.24.2978
3 Hoffman, B.M. et al.(2009). Effects of aerobic exercise on http://jama.jamanetwork.com/article.
sexual functioning in depressed adults. Ment Health Phys aspx?articleid=198993
Activity. 2009;2(1):2328. 2 Bacon, C.G. et al. (2003). Sexual function in men
4 Lara, L.A. et al. (2015). Impact of Physical Resistance older than 50 years of age: results from the health
Training on the Sexual Function of Women with Polycystic professionals follow-up study. Ann Intern Med. 2003 Aug
Ovary Syndrome. J Sex Med. 2015 Jul;12(7):1584-90. doi: 5;139(3):161-8.
10.1111/jsm.12909. Epub 2015 May 18.

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SEX LIFE
9 BETTER DIET, BETTER SEX

It should be no surprise that eating
well is going to have a positive impact
on your physical health and that
includes your sex life.
According to research1 presented
at the 2014 annual meeting of
the European Association of
Cardiovascular Imaging, the
Mediterranean diet is linked to
improved cardiovascular function in
people with erectile dysfunction. The
Mediterranean diet is one based on
eating plant-based foods, fruits and
vegetables, whole grains and nuts
and limiting red meat and processed
meat intake. MORE EXERCISE, BETTER
Presented by Dr Athanasios SLEEP, BETTER SEX
Angelis, The Mediterranean diet is Did you know that your quality of sleep
associated with lower cardiovascular impacts your sex life too?
events and could be a way to help A 2015 study1 looked at the sleeping
erectile dysfunction patients lower habits of 171 female uni students and
their risk. found that each extra hour of sleep
While the Mediterranean diet corresponded to a higher level of sexual
might not have a direct effect on desire. Researchers estimated that the
sexual function, its benefits for heart chances of sexual activity increased by
health definitely carry over to sexual 14 per cent in subjects who were well
function. The heart and male sexual rested. Furthermore, women who got
organs are inextricably linked by the more sleep on average had better genital
need for healthy blood flow. arousal than sleep-deprived women.
As Dr. Angelis said, Erectile Whats that got to do with training,
dysfunction is not a symptom of you might ask? Well, everything. For
ageing, it is a bad sign from the body one, exercise is known to help you sleep
that something is wrong with the better2 and recovery is a major part of
vasculature. In 80 per cent of cases, being able to live the fitness lifestyle for
TEN
erectile dysfunction is caused by years to come. Train hard, sleep well
vascular problems and is a warning and get lucky.
that patients are at increased risk of
a heart attack or stroke. 1 Kalmbach, D.A. et al. (2015). The impact of sleep on
female sexual response and behavior: a pilot study. J Sex
Med. 2015 May;12(5):1221-32. doi: 10.1111/jsm.12858. Epub
1 Angelis, A. (2014). Mediterranean diet linked to 2015 Mar 16.
improved CV function in erectile dysfunction patients. 2 Loprinzia, P.D. and Cardinalb, B.J. (2011). Association
European Society of Cardiology (ESC). ScienceDaily. 3 between objectively-measured physical activity and sleep,
December 2014. NHANES 20052006. Mental Health and Physical Activity.
Volume 4, Issue 2, December 2011, Pages 6569.

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SOMERS TIME
And the livin iseasy
B y D r. C a t B e g o v i c P h o t o g r a p h y b y B i n a i s B e g o v i c
Fitness dynamo HEIDI SOMERS paid her dues with years

of hard work before ascending to social media stardom.
ake one look at Heidi Somers and you might assume that life has
been an easy ride for the blonde beauty. After all, when you have
a fashion-model face, Wonder Womans body and the type of natural
likeability a politician would pay millions for, doors automatically open
for you, right? Not exactly.
Somers is riding high right now, with over a million Instagram followers and
a new contract with industry apparel company Live Fit., but this life was not
handed to her. She took it. Just a few short years ago she moved from her small
hometown in Alaska all the way to Texas to attend college. It was a bold move for
the five-foot-tall Somers, who had spent most her life being homeschooled.
I worked three jobs to support myself and afford the tuition and pre-med
textbooks. I did all of this without financial help from anyone, she says. I had no
friends or family in Texas. I didnt depend on a man. I was single for three years.
They were hard years, but she wouldnt trade the experience for anything.
She may have left the barista, receptionist and waitress jobs back in Texas,
but she has brought that same relentless work ethic to her new roles as fitness
inspiration, online trainer and aspiring pro Bikini competitor.

HEIDI SOMERS
Dr. Cat Begovic: Tell us a little bit

about yourself and what you were
like growing up.
Heidi Somers: I was born and raised
in North Pole, Alaska. I was very shy
growing up since I was homeschooled
with my five siblings. I started attending
public school when I was 16, and it was
a huge transition for me. I never played
sports in high school, but I was quite a
sharpshooter in the rifle club!
CB: How did you get involved

in fitness?
HS: I moved to Texas for school when
I was 21 years old. I didnt have any
friends or family there, so I became
lonely. I turned to food as comfort, and
before I knew it I had gained 40 pounds
(18 kg). My journey becoming fit was
not an easy one since I couldnt afford
a coach or nutritionist. The premed
classes I was taking as well as working HEIDI SOMERS
for a homeopathic doctor helped AGE: 27
me learn so much about the human LIKES: Positive vibes, pit
body. I coached myself throughout bulls, and doughnuts
my fitness journey and through DISLIKES: People who
three different bikini competitions dont put their weights
where I took first and overall. away and high heels
FAVOURITE HOLIDAY
SPOT: Thailand I
CB: You get such a positive backpacked there in 2013
response on social media. LISTENS TO: Anything and
Why do you think that is? everything music is life
HS: Well, when I started my fitness LATEST BOOK: Redeeming
journey I didnt have any YouTubers Love by Francine Rivers
to watch and Instagram wasnt around SCREENTIME: Im currently
yet. I struggled to find free workouts obsessed with Game of
and diet tips that I could trust. I started Thrones
vlogging my daily life so people could FAVOURITE QUOTE:
The only way to do great
see what I was actually eating, see my
work is to love what you do.
full workouts, and why and when I take Steve Jobs
supplements. I wanted to give people SPONSORS: Live Fit., 1 Up
something that I wish I had when I Nutrition, Sweet Sweat
started. Its basically a diary that Ive INSTAGRAM:
exposed to the world. I feel like I get @Buffbunny
positive responses because I share not TWITTER:
only the workouts and meals but also my @HeidiSomers
struggles. Im not afraid to be myself. YOUTUBE:
@Buffbunny
WEBSITE:
CB: How did you come up with the Buffbunny.com
social media name Buffbunny?
HS: I love walking into a gym and
throwing weight around. Im not afraid
to lift with the boys. I also love to put on a
dress and wear make-up. I came up with
the term Buffbunny because it fits my
lifestyle perfectly. Buff explains my love
for muscle and strength while Bunny
explains my love for being feminine.
110 / Australian Iron Man

I LOVE WALKING
INTO A GYM AND
THROWING WEIGHT
AROUND. IM NOT
AFRAID TO LIFT
WITH THE BOYS.
I ALSO LOVE TO PUT
ON A DRESS AND
WEAR MAKE-UP.
CB: What are your fitness goals?

HS: My short-term goal is to get my pro
card and be able to compete at a pro level
in the Bikini division. My long-term goal
is to open a gym in San Antonio and be
able to change as many lives as possible.
CB: Whats your favourite body part

on yourself?
HS: I think my favourite is my shoulders,
especially after a good pump!
CB: Whats your favourite body part

on guys?
HS: Legs and shoulders are my favourite
on a guy!
CB: I really love all your clothing

for this shoot! Tell us more about
Live Fit. and how you got involved
with them?
HS: Thank you! I was walking around
the LA Fit Expo when I first saw the
Live Fit. brand. The energy and people
surrounding the booth was incredible! I
thought to myself, How amazing would
it be to be a part of a brand like that?
A few months later I received an email
from Randall [Pich, founder/CEO of
Live Fit.] asking me to be a part of the
team! Ahhh, what a dream come true!
CB: Do you feel that having amazing

clothing helps your performance?
HS: I can get in a good workout in any
outfit; however, when I wear something
I feel confident in and something higher
quality, my workouts are 10 times better.
Wearing clothes that are breathable and
appropriate for the exercises you are
doing makes the workout more enjoyable.

HEIDI SOMERS
TRAINING SNAPSHOT
This is how amateur Bikini competitor,
coach and motivator Heidi Somers
dials in her workouts and diet when
preparing for a competition.
TRAINING
Monday: 15-minute warm-up;
glutes and hamstrings
Tuesday: 15-minute warm-up; shoulders;
30 minutes cardio
Wednesday: 15-minute warm-up;
back and biceps
Thursday: 15-minute warm-up;
quads and calves
Friday: 15-minute warm-up; triceps
and light chest; 30 minutes cardio
Saturday: 20 minutes abs; 30 minutes cardio
Sunday: Rest day
NUTRITION
Meal 1: 1 cup of oatmeal with stevia, honey,
and unsweetened coconut; four whole eggs
Meal 2: 115g chicken, 170g sweet potato, 1 cup
of vegetables
Meal 3: 1 scoop protein powder mixed
with water and ice
Meal 4: 1 cup Greek yoghurt with stevia
and homemade granola
Meal 5: Turkey sandwich made with sprouted
grain bread or a protein bar
Meal 6: 115g chicken, 1 cup of rice,
1 cup of vegetables
CB: What are some interesting

things about you that your fans
might not know about?
HS: I was in the science club in college,
I took basic auto in high school, I have
a 100-pound (45 kg) pit bull named
Neurotransmitter and I backpacked
Thailand and Europe.
CB: Do you have some words of

wisdom that have served you over
the years that you can share with
our readers?
HS: Never let circumstances hold you SCAN PAGE
back from your dreams. I remember one WITH YOUR IN-
SITE APP TO GO
night at work I was handed a garbage BEHIND THE
SCENES
bag and gloves to pick up trash outside. AT HEIDIS
PHOTO SHOOT.
While I was doing it, I thought about
my future and what I wanted to do,
who I wanted to be. I didnt know what
my future held, but I knew I didnt
want to justexist. I wanted to live and
travel and change lives! That is exactly
what Im doing now. So dont give up.
Whatever your goal is, I promise you its
worth every obstacle and challenge you
face. You hold the power to change your
future. What are you waiting for?

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ANTI-AGING
The Sensitive Male By Brett A. Osborn, DO, FAANS, CSCS and Jay Campbell
Understanding insulin is the key to building muscle and losing fat as you age.
an abundance of insulin needs to be
secreted to drive the same amount of
glucose into your cells.
On the majority of your cells,
there exist receptors for the insulin
molecule, a pancreatic hormone.
When stimulated, other such receptors
migrate to the cell surface and
facilitate glucose transport across
the cell membrane, thereby lowering
circulating blood sugar. The more
efficient you are at this, the better
your cells see insulin, the less insulin
required to maintain an ideal blood
glucose level. Less efficient individuals,
on the other hand, suffer the
consequences of chronically elevated
blood sugar and insulin levels, the
plight of the insulin resistant.
Insulin resistance typically stems
from excess consumption of simple
Photo: Binais Begovic, Model: Thomas DeLauer
carbohydrates, a sedentary lifestyle

with resultant low muscle mass
and chronically elevated cortisol
levels. All foster chronically elevated
insulin levels and therefore chronic
inflammation, underpinnings of
coronary and cerebrovascular
Athletes seeking to lose disease, type II diabetes, cancer and
weight must maintain a Alzheimers disease, so-called non-
relatively low insulin state.
communicable illnesses that claim the
majority of Westerners.
What is the one modality known to And both of these states are good! Insulins sinister effects
extend life span in animal models? Like everything else in life, its a matter are mediated by its chronic
Calorie restriction, or CR. It exerts its of balance. Unfortunately, in Western pathophysiologic effects. Acute
effects at least partially by reducing culture, the balance is tipped in insulin spikes, however, drive anabolic
circulating levels of insulin. But favour of insulin excess. And so are the processes such as the recovery from
insulin is one of the key drivers of the bathroom scales. a heavy training session. How? By
anabolic processes that account for How do you walk the fine insulin line? sending protein and glucose into
muscle reparation in the wake of a The solution, while slightly different for trained muscle cells in response to
gut-wrenching training session. Is this everyone, is based on a common theme: glucose and protein intake. No glucose
paradoxical? Not really. As the old saying insulin sensitivity. Insulin sensitivity and no protein equates to very little
goes, The dose makes the poison. describes how the body reacts to basal insulin. And while this promotes
Remember, even water is toxic in high the effects of insulin. Youre insulin fat burning, muscle is wasted. This is
doses. The same rules apply to insulin. sensitive if only a small amount of sub-optimal for the physique athlete of
Insulin drives muscle growth insulin is necessary to drive a certain course and precisely the reason why
and recovery through its effects on amount of glucose into the cellular bodybuilders consume both protein
nutrient uptake and protein synthesis. periphery, and youre insulin resistant if and simple carbohydrate post-workout.
Its presence switches on your bodys
anabolic process. Lack thereof
accomplishes just the opposite, placing EXCESS INSULIN, A PRODUCT OF OVER-CONSUMING
your body into a catabolic state,
promoting lipolysis, or fat burning. SIMPLE CARBS, PROMOTES FAT STORAGE.
ANTI-AGING
Heres the problem. Excess insulin,
a product of over-consuming simple
carbs, promotes fat storage. To make
matters worse, our cells ultimately
become less efficient disposals of
circulating glucose and thats when
insulin resistance or pre-diabetes
sets in. So we do need insulin, albeit
in modulated, pulsatile doses to pack
on muscle while limiting fat gain, two
factors integral to optimal health.
Athletes seeking to lose weight must
maintain a relatively low insulin state,
precisely what is induced by popular
diets such as South Beach, Zone and
Atkins. Call them what youd like, they
are all essentially the same. Each diet,
if adhered to as instructed, consistently
produces a low insulin signature, which
equates to fat loss (and unfortunately,
muscle loss as well).
The key to maximising fat loss while
maintaining muscle is to show your body
a higher insulin signal on training days
and a null signal during off days by
consuming more carbs on training days
and less on non-training or endurance
days. What does more and less mean?
That depends on a variety of factors, one
of which is your genetic makeup.
Understanding ones body type
(somatotype) and resultant insulin
sensitivity greatly influences the amount
of carbohydrates one has to consume
relative to the specific goal:
Ectomorphic individuals usually
are extremely insulin sensitive and
possess a unique ability to oxidise
excess circulating carbohydrates
while remaining pencil-lean. Any Insulin drives muscle growth and
hard gainers out there? Were recoverythrough its effects on
nutrient uptake and protein synthesis.
talking to you. Your carbohydrate
set-point is by nature higher. Not
a bad thing, but muscle will come Your carbohydrate set points can only
Insulin at the only through fairly aggressive be determined experimentally. Yours will
cellular level. carbohydrate and protein intake. be different than your training partners,
Mesomorphs are the metabolically independent of body type. Only through
prodigious. Most elite bodybuilders trial and error will you be able to ascertain
fall into this category, tending to pack what load of daily carbohydrate will toggle
on muscle relatively easily due to your metabolic switch. Remember, youre
favourable insulin sensitivity. either anabolic or catabolic at any given
Endomorphs are the most prone moment, but not both.
to develop insulin resistance. The Ideally, one should aspire to maintain
short fat kid in grade school? Likely or build muscle while maintaining
an endomorph. Endomorphic people optimal body-fat levels by straddling the
have to be meticulous and downright gap between anabolism and catabolism.
militant about their total carbohydrate These two factors will bolster insulin
intake to maintain a lean and muscular sensitivity in perpetuity and squelch
physique. If you fall into this category, bodily inflammation in essence,
consider hiring an expert to assist you impeding the aging process and the
in the process. genesis of age-related diseases.

AT THE MOVIES
MuscleMovie News By Clint Morris
THOR PLAY
As if the cast of Thor: Ragnarok wasnt cool enough
what with Chris Hemsworth, Mark Ruffalo, Idris Elba,
Anthony Hopkins and Tom Hiddleston we can now
add Cate Blanchett, Jeff Goldblum, Tessa Thompson
and Karl Urban to the mix.
Oscar winner Blanchett will play the powerful
villainess Hela, Goldblum is the eccentric
Grandmaster, Creed actress Thompson is
Valkyrie, leader of the Valkyrior, and Star Trek
alum Urban is bad guy Skurge.
Marvels Kevin Feige says of the new casting:
The continuation of the epic Thor franchise will be
NEW POSTER:
powerful and unique, and with the additions of Cate, Jeff, Tessa,
Karl and Mark to the cast, we have the makings of his most dangerous and
heroic adventure yet. The sheer, raw talent each of these actors brings to the
screen cant be quantified. Having any one of them join the Marvel Cinematic
Universe would be an honour, and having all of them is incredible.
Taika Waititi (Boy) directs the movie, due out July 2017.
THE LEGEND
OF TARZAN
A new poster for The Legend
Of Tarzan has debuted. In the
THE WEAPON film, Alexander Skarsgrd
(True Blood) stars as the
THAT COULD HAVE BEEN
When Lethal Weapon screenwriter Shane getting a Lethal Weapon TV series (that
titular hero, with Margot
Robbie as Jane, as well as
Black went back to the well to see if there Black isnt involved in). featuring Samuel L. Jackson,
was anything left for a fifth instalment in In a recent interview, Black, currently Christoph Waltz and Djimon
the series one that would warrant Mel promoting his film The Nice Guys, spoke a Hounsou. David Yates (Harry
Gibson and Danny Glover reuniting after all little about his Lethal Weapon 5: I wrote a Potter) is directing the latest
these years the result was a New York 62-page treatment with my friend Chuck for take on Edgar Rice Burroughs
City-set yarn that wouldve pitted the couple Lethal Weapon 5 that wouldve been, I think, 1912 novel.
of senior cops against smugglers. It sounds a very good movie. It was interesting. It was
It has been years since the
like it could have been a terrific film. Alas, essentially an older Riggs and Murtagh in
that film never happened and instead were New York City during the worst blizzard in
man once known as Tarzan
east coast history, fighting a team of expert (Skarsgrd) left the jungles of
Blackwater guys from Afghanistan thats Africa behind for a gentrified
smuggling antiquities. And we had a young life as John Clayton III, Lord
character that actually counter-pointed Greystoke, with his beloved
them. But I didnt wanna do what people wife, Jane (Robbie) at his
do when theyre trying to transition which side. Now, he has been invited
is, they sorta put the two older guys in the back to the Congo to serve as a
movie, but really its about their son! And trade emissary of parliament,
hes gonna take over and were gonna do a
unaware that he is a pawn in
spinoff. F**k that: If theyre gonna be in the
movie, theyre gonna be in the movie I
a deadly convergence of greed
dont care how old they are. and revenge, masterminded by
Nostalgia is back in a big way, the Belgian Captain Leon Rom
maybe its finally time for Warner Bros (Waltz). But those behind the
to make moves on uniting Gibson murderous plot have no idea
and Glover for a new instalment what they are about to unleash.

AT THE CINEMA AT THE MOVIES
X-MEN: APOCALYPSE (Fox) Assisted by a grieving Magneto show off, and that unique and compelling
The latest in the long line of X-Men (Michael Fassbender), who has just yarn about mutants trying to exist in
movies never gets boring, and theres lost his family, as well as some other a prejudiced world is an afterthought.
enough thrills and spills onscreen to lost and lonely sods (including a young Way back when, it was a thrill seeing
keep even the most jaded of franchise- Storm), Apocalypse begins to create Hugh Jackman bash about as muscular
phobes entertained, but the glory days his new world order one opposed by hairball Wolverine, but his appearance
of the Marvel movie franchise would Professor X (Charles Xavier) and his here seems desperate and shoehorned.
seem to definitely be behind it. [This band of gifted students. Cue the fight. When a Wolverine cameo is a films secret
isnt part of the Marvel franchise, Clint! While Fox has undoubtedly breathed weapon, its time the boys behind the
Blame Fox, not Marvel. Ed] new life into the unyielding X-Men brand went back to the drawing board.
This time, the mutants band together franchise, with these First Class No, Apocalypse isnt the train wreck
to fight off their deadliest foe yet: instalments, they havent been as epic that Brett Ratners X-Men: The Last
Apocalypse (Oscar Isaac under mounds or as memorable as those first couple Stand was, but its signs of wear and
of make-up), a deadly god worshipped (X-Men and X2). The pow and pop of the tear, coupled with the standard plot,
since the dawn of civilization, who plans early noughties episodes (particularly X2) suggest that it might not be too long
to rid the world of its current populace has been replaced by repetition, marquee before the fans demand the series be
and help it start afresh. names and an effects crew that wants to put out to pasture.
THE NICE GUYS (Roadshow)

Though no less a remake of his Kiss Kiss Bang Bang, writer-director Shane
Blacks buddy-detective actioner hits so many high notes, and dishes up
so many divine moments of action and comedy combined, that its easy to
forgive its best bits from 80s greats screenplay.
Set in 1970s Los Angeles, Ryan Gosling plays dorky private eye Holland
March, who is somewhat forced into teaming with brute enforcer Jackson
Healy (Russell Crowe) on a missing person case. During the investigation,
the twosome (assisted by Marchs kid), uncover a conspiracy. Of course.
Magnificently played by Crowe and Gosling both sensational in goofy
parts you wouldnt normally think theyd be capable of pulling off and
equipped with a plot, tone and palette straight out of one of Blacks many
80s actioner screenplays (predominantly Lethal Weapon), The Nice Guys
revels not so much in its uniqueness but in the hip, cool and fun vibe it entails.
The film is as much a hoot to watch as its lead characters. You wont find a
better time at the movies this month.

AT THE MOVIES
AT HOME
DRIVEN (Squid Ink)
Driven is a short film, only 15 minutes long, but it packs a punch,
especially for those in the bodybuilding community. Following
the prep of two Aussie competitors, Mollie Stewart-Gibson
and Scott Goble, as they prepare for the 2015 Arnold Classic
Australia, Driven attempts to get a peek inside the mindset of a
high-level athlete in this unique sport.
Theres some beautiful photography of both Mollie and Scott
on stage, which really captures the art of bodybuilding in way
other films on the subject do not. In its 15 minutes, Driven
drops you deep into the world of bodybuilding and figure
competition and pulls you out wanting more. Im sure if Squid
Ink, the Australian company that produced Driven, expressed
interest in a feature-length film on the subject, it would be met
with (huge) arms wide open.
Featuring appearances from Josh Lenartowicz, Yvette Brown BATMAN V. SUPERMAN:
and many other figures in the community, Driven takes a look DAWN OF JUSTICE (Warner)
behind the curtain of a world the mainstream doesnt get to see. The much-heralded clash between god and Gothamite
Daniel Hedger is no way near as bad as what the critics made it out to
be. In fact, its a significant improvement on the messy
Man of Steel (which introduced us to Henry Cavills
incarnation of Superman) and quite a captivating,
well-made drama. Sure, it mightnt be the kind of fun
superhero movie that Marvel makes, but considering
the undertaking at hand, and how hard it was going to
be to please everyone here, director Zack Snyder has
made a successful, gratifying film.
Its been nearly two years since Supermans (Henry
Cavill) colossal battle with Zod (Michael Shannon)
devastated the city of Metropolis. The loss of life and
collateral damage left many feeling angry and helpless,
including crime-fighting billionaire Bruce Wayne (Ben
STRIKE BACK: SEASON FOUR Affleck). Convinced that Superman is now a threat to
(Roadshow) humanity, Batman embarks on a personal vendetta to
The fourth season of Strike Back was slightly delayed because end his reign on Earth, while the conniving Lex Luthor
Aussie star Sullivan Stapleton suffered a life-threatening injury near (Jesse Eisenberg) launches his own crusade against
the beginning of production, but the wait was more than worth it the Man of Steel.
this season is the best yet!
Throughout the past four seasons, Section 20 have been sent on
a lot of different, dangerous missions but none are a match for the
assignment theyre handed this time around.
CODE OF HONOR (Eagle Entertainment)
On the eve of a nuclear weapons summit with a North Korean An FBI agent is on the hunt for his former mentor, a revenge-
delegation in Thailand, Scott (Stapleton) and Stone (Philip Winchester) seeking colonel who is taking out criminals, in this latest attempt
are forced to race against the clock to rescue the daughter of a Brit from Steven Seagal to entice action fans back into his camp.
politician who has been kidnapped by an expat. As the men soon The chubby warrior plays Robert Sikes, a former special-
discover, the kidnapping will be merely the first exercise in a major ops op who lost his family in a drive-by shooting. Vowing to rid
terrorist plot that will keep them busy for the duration of the season. the town of every last criminal, Sikes
becomes a one-man army, determined
to accomplish what he feels the
authorities wont. Agent Porter
(Craig Sheffer), with help from
a witness (Helena Mattsson),
wants to find Sikes before
the cops or a mobster named
Romano (James Russo) do.
Not badbut theres
10 other Seagal films that
are much more tolerable.

MINI-INTERVIEW AT THE MOVIES
PAUL LOGAN, THE HORDE
Former Days of Our Lives actor Paul Logan turns action hero for the upcoming actioner TheHorde.
In the film, which Logan also wrote, his ex-Navy SEAL takes on a horde of mutants.
Have you always been naturally built Stallone films. His characters all have
like a brick wall, Paul? vulnerability and always come up against
[Laughs.] Firstly, thank you and, secondly, insurmountable odds.
hell no! I was a skinny kid who got bullied
all the time growing up. I started training How much did films like Die Hard
martial arts when I was 13 years old and and Under Siege help shape the
have been doing it ever since, but was screenplay?
still very thin. I graduated high school Those two movies only really had an
six-foot, 145 pounds (66 kg); I was a rake. influence in that they both had great heroes
I didnt like the way I looked, so I decided that kicked a lot of ass. The Horde is more
to do something about it. I got a poster of a combination of The Hills Have Eyes and
Stallone from Rambo, put it on the back of Rambo. The reason this one came about
my dorm room door and said, I want to was because I thought most horror films
look like that! are the same. Its a bunch of kids going
into the woods, the killer or the killers
Was it hard work initially? hunt them down one at a time until there
It was very hard. I was a skinny kid, not is usually one girl left and she gets away.
knowing what to do and I was a hard gainer. Weve seen it a million times. But weve
I joined a gym, became a pest and would seen it a million times because thats what
go up to big guys and say, What do you do the horror audience wants, expects and
for chest? What do you do for legs? How enjoys. So I thought, what would happen if
do you work your abs? What do you eat? I try to get as big as I can and in the best you had the same scenario...but one person
I had no idea what I was doing. I started shape possible right up until filming. Then in their group was ex-special forces, was
reading books and magazines and trial during filming I usually do a two-day split. a Navy SEAL who can fight back and turn
and error and slowly but surely started to Day one: chest, shoulders, triceps and the hunters into the hunted? You have all of
gain muscle. I dont drink, smoke or do any abs and day two: back, biceps and abs. If I the boo scares, terror and gore of a horror
drugs and have never used any anabolics; I am doing a lot of kicking or running and film and all of the extreme action and
always thought it was cheating. jumping, I tried to keep legs to a minimum brutal fights of an action movie, as well as a
during filming otherwise theyre too sore cool love story.
Whats your training like these days? to do all the action sequences.
I vary my weight training every time that How much like your character are
I lift, which is five to six times a week. I What about your diet? you in real life?
try to change up my exercises, weights, Like I said, I am a hard gainer. If I dont As an actor and a person I am pretty
body part grouping constantly so that eat enough and train I will actually lose intense, driven and a perfectionist. I try to
my muscles never get used to what Im size. So I make sure that I take in enough bring a believability to all of my characters
doing. I take every set to failure and am protein each day to keep my mass. I weigh as well as a vulnerability. I play a lot of
a big fan of drop sets and supersets. I do 202 pounds (92 kg) and try to take in hard-edged characters and like showing
every rep with a full range of motion. Its about 225250g of protein a day. About a human side as well. John is focused and
hilarious seeing some guys loading up the half of that is with protein shakes or bars, an absolute badass that will endure and
leg press, bench press or a squat rack and the rest is with food. I try to keep my do anything to save the woman he loves. I
doing these tiny little hamster reps. I like carbs moderate. I do cheat; I dont have a would do the same to save my family.
keeping my muscles long and lean to keep cheat day, I usually have a cheat meal. I do
my flexibility up for my martial arts. I hit love my M&Ms and Coke. OK, Stallone comes to you and
the gym hard, take my pre-workout, put offers you a part in Expendables 4.
my tunes on, time my rests, and dont mess If The Hordes trailer is anything to Are you reluctant, because youre
around. My cardio is done with my martial go by, itd seem those classic action set on doing your own vehicles at
arts. Ill do rounds, kick the bag, spar etc. movies of the 80s and 90s were a the moment, or do you accept?
Im a huge Batman fan, been collecting big influence on you. I say yes, yes and double yes! To be able
comic books since I was kid. Every time I Im a huge fan of all of the classic action to work with Sly and those guys would be
train I have that Bruce Wayne mentality in movies. Guys like Sly, Arnold, Van incredible. Even if only to say thank you to
the gym [laughs]. Damme, Willis, Seagal, Bruce Lee all Sly for inspiring me to become who I am.
were inspirations to me and I wanted
What kind of regimen do you have to do a film like that but with a new, The Horde is now available on demand
when youre working on films? modern twist. I especially love all of the from iTunes.

BODY CONQUEST
Strong Deadlifts and the V-Taper By Ingrid Barclay
Whats betterthanbeingstrong?Beingstrongandlookinggreatwhiledoingit.
Q: I want to train deadlifts for both Besides, there are always heavy the confidence to know a lift is
hypertrophy and strength. How objects we need to pick up off the complete before you even wrap your
would I go about this and can ground, so its very functional. hands around the barbell every
you recommend a good training Since you want to train for both time you deadlift. There is never any
program for me to begin with? strength and hypertrophy, I would excuse good enough to stop trying;
I have been deadlifting for over recommend concentrating on one first you just keep grinding.
five years and feel I have sound and then the other over a four-month Although maybe the least technical
technique to work from. cycle, doing two months of strength, of the three pinnacle lifts, the
A: I seriously wish that people would and then two months of hypertrophy. deadlift still has several technical
ask, How much do you deadlift? I will cover the first training block this aspects you will need to master to
rather than, What do you press? month and then provide you with my make progress. By learning to use
The deadlift is the best indicator of deadlifting hypertrophy program in your bodys natural leverages and
raw strength because it is nowhere next months column. finding your groove, you will both
near as technical as, say, a bench Pulling a super-heavy barbell off lift heavy and prevent injuries.
press or a squat. With a deadie, you the floor requires great commitment. Proper technique starts with your
can either pick it up or you cant! To get stronger, the idea is to develop stance. To find yours, perform a
The deadlift is the best

indicator of raw strength: either
you can pick it up or you cant.
MHP

vertical jump, noting the width of your than your shoulders. Keeping your on the muscles of your posterior chain:
feet at the start. This foot position hips down will prevent your legs from your glutes, hamstrings and lower back.
with your toes pointed out slightly locking out before your hips, a mistake Working these muscle groups
is a good place to start with your that will take away significant amounts independently with your assistance
deadlift stance. (Though feel free to of power and leave your back and exercises is crucial to developing the
play around until you find something hamstrings vulnerable to injury. lower body strength you will need for
better suited to you.) From here, The program template I have a powerful pull. Shrugs, barbell rows
descend into a half squat with the written provides an eight-week cycle and weighted chin-ups will add mass
barbell which sits over the centres designed to increase your deadlift to your upper back and allow you to
of your feet touching your shins max by as much as 10 per cent. On pull heavier weight to the standing,
and your arms fully extended. day one, you will deadlift. On day two, locked-out top position of the deadlift.
Your workouts for this strength you will perform a series of accessory Rows and chins also provide your
cycle are designed to develop two squat variations with direct carryover workouts with balance by having you
cornerstones of correct deadlifting to your deadlift. perform pulling movements in both
technique. First you will be using Once your technical proficiency the vertical and horizontal places. For
compensatory acceleration training improves and youre adding more your glutes and hamstrings, theres
(CAT) every time you perform a weight to the bar, you will notice that no better movement than the glute-
deadlift. This means every rep will deadlifting works virtually every muscle ham raise, a movement requiring a
be done as fast and as explosively as in your body (even your eyeballs, powerful co-contraction for these
possible even your warm-up sets. either from popping out at the sheer two massive muscle groups. The full
Next, with every rep, focus on pushing weight you are doing, or by your blood strength deadlift program can be found
your heels through the ground while pressure nearly going through the opposite. Next month Ill lay out my
making sure your hips dont rise faster roof!). Of course, theres an emphasis hypertrophy deadlift program.
THE PROGRAM TEMPLATE

I HAVE WRITTEN PROVIDES
STRENGTH DEADLIFT PROGRAM AN EIGHT WEEK CYCLE
EXERCISE SETS/REPS SETS/REPS SETS/REPS SETS/REPS DESIGNED TO INCREASE
Deadlift
WEEK 1
1 x 3 (75%)
WEEK 2
1 x 3 (80%)
WEEK 3
1 x 3 (85%)
WEEK 4
6 x 1 (60%)
YOUR DEADLIFT MAX BY AS
Speed deadlift 3 x 6 (60%) 3 x 8 (60%) 3 x 6 (70%) OFF MUCH AS 10 PER CENT.
Three-inch 2 x 5 (65%) 2 x 5 (68%) 2 x 4 (75%) OFF
deficit deadlift Q: I am looking to really develop my
Bent-over row 3x8 3 x 12 3 x 12 2 x 5 (60%) V-taper. I have a blocky, thickset
waist and I know I need to build my
Shrug 3 x 12 3 x 12 3 x 12 3 x 6 (70% of back up but Im not sure exactly what
weight used in to do. What would be your approach?
week 3 A: You are talking to the right person!
Glute/ham 3x8 3x8 3x8 2x6 When I stepped on stage last year, all
raises anyone talked about was my back. I
love training back and would love to
WEEK 5 WEEK 6 WEEK 7 WEEK 8 help you build yours! It takes the right
Deadlift 1 x 2 (90%) 1 x 1 (95%) 6 x 1 (60%) MAX OUT combination of exercises to build a thick,
Speed deadlift 4 x 2 (75%) 3 x 2 (80%) OFF wide back and shoulders that flare to
create the illusion of a narrow waistline;
Three-inch 3 x 3 (80%) 3x3 OFF thats classic V-shaped symmetry.
deficit deadlift (82.5%) A lot of trainees make the mistake
Bent-over row 3x6 3x6 2 x 5 (60%) of focusing only on lifting heavy weight
or doing a ton of reps, but its also
Shrug 3 x 10 3 x 10 3 x 10 good to focus on paying attention to
Glute-ham 2x6 2x6 2x6 exactly how long your muscles are
raises under continuous tension as well. This
will ensure maximum growth. When
you apply this high-intensity technique,
however, your muscles spend more
time contracted and activate more
muscle fibres than usual. This can help

BODY CONQUEST
build more size in less time, especially
if you are new to this technique.
I would suggest training back and
shoulders only once a week each, with
two or three days of rest in between
sessions (thats two-to-three days of
rest between day 1 and day 2 of the
training program). Do not mix these
workouts with anything else on the
same day the volume is too intense.
Go by feel instead of the clock when it
comes to rest intervals between sets.
Allow yourself sufficient recovery time
with the heavier compound exercises
such as your deadlifts, presses and
rows. Try running through the isolation
movements at the quickest pace that
you can handle. I recommend at least
two to three minutes of rest between
sets of compound moves and 4560
seconds between isolation exercises.
Day 1
Deadlifts, 4 sets x 10, 8, 6, 12 reps
Do pyramid-style reps, adding weight
each set. If the reps increase on the
last set, strip off some weight. Dont
use earlier sets to warm up; each
set should be difficult. I advocate a
dynamic warm-up before deadlifts.
Bent-over rows, 5 sets x 12, 12, 10,

8, 6 reps
Do pyramid-style reps, adding weight
each set. If the reps increase on the last
set, strip off some weight.
Weighted 21 pull-ups, 4 sets x Deficit deadlifts are

a great accessory
21 reps exercise to help you
Grasp an overhead bar with move more weight in
Neveux
your hands just wider than your your standard deadlift.
shoulders and have a partner Standing low cable rows, 5 sets x

place a 510 kg dumbbell between 15 reps
your legs, just below your knees. Attach a v-bar to a low pulley cable.
Hang freely with your arms Stand facing the stack with your knees
extended but elbows unlocked. slightly bent, your feet wider than your
Slowly pull yourself up until the bar shoulders and your back flat. Bend at
is above your chest, return to the start the hips to grasp the attachments with
and repeat for seven reps. Swap the both hands, arms extended. Slowly pull
dumbbell for one that is half as heavy the handle towards your mid-section,
and then do seven more reps. Finally pause for a count, then slowly return
drop the weight and do seven body the bar back to the start.
weight reps.
Rest and repeat the 21 rep sequence, Straight-arm pulldowns, 5 sets x
this time gripping the narrow parallel 12 reps
bars. Add weight as you get stronger. Stand erect a few feet in front of the
If you are not strong enough to do high pulley cable, feet slightly wider
this with more weight, start with seven than your hips for stability. Reach up
This is an awesome exercise for bodyweight pull-ups and gradually and grasp the bar with an overhand
building power, size and thickness increase the amount of resistance using grip, hands just outside shoulder
Neveux
into your entire upper back.

either a machine or a partners help. width. Keeping your arms straight and

BODY CONQUEST
your torso erect, slowly pull the bar
down to your thighs. Slowly return to
the start position.
One-arm dumbbell rows, 5 sets

x 10 reps
Stand beside a flat bench with a
dumbbell in your non-dominant hand
(you always start on your weak side).
Place your right hand and knee on the
bench, and lean forward at the hips
until your back is almost parallel to the
floor. Let your left arm hang straight
towards the floor, palm facing in. Slowly
pull the weight up to your side, pause,
and return to the start. On the final rep,
pause at the top for 10 seconds. Switch
sides and repeat.
Phew! That is quite a bit of volume
but it ensures you hit your back from
It takes the right
combination of exercises every direction.
to build a thick, wide
back and shoulders that
flare to create the illusion
of a narrow waistline. ALLOW YOURSELF
SUFFICIENT RECOVERY
TIME WITH THE HEAVIER
COMPOUND EXERCISES
SUCH AS YOUR DEADLIFTS,
PRESSES AND ROWS. TRY
RUNNING THROUGH THE
ISOLATION MOVEMENTS
AT THE QUICKEST PACE
THAT YOU CAN HANDLE.
Day 2
Partner partial dumbbell press,
3 sets x 90, 75, 60 seconds
Stand erect holding a pair of
dumbbells overhead, elbows locked.
When your partner says Go, quickly
lower the weights to your shoulders,
then press them back up halfway.
Repeat, then lower the weights
and press them overhead with your
elbows locked. Repeat this three-
step movement (half rep, half rep, full
rep) as fast as you can for time. Your
training partner should monitor your
efforts so you can reach failure by the
Binais Begovic
end of each set. To keep your muscles

guessing, vary your rest between
Nothing builds up your back like pull-ups.
cycles from one to five seconds.

BODY CONQUEST
During dumbbell
rows, always start
with your weak side. V-TAPER
WORKOUT
Day 1
Deadlifts, 4 sets x 10, 8, 6, 12 reps
Bent-over rows, 5 sets x 12, 12,
10, 8, 6 reps
Weighted 21 pull-ups, 4 sets x
21 reps
Standing low cable rows, 5 sets
x 15 reps
Straight-arm pulldowns, 5 sets
x 12 reps
One-arm dumbbell rows, 5 sets
x 10 reps
Day 2
Partial dumbbell press, 3 sets x
90, 75, 60 seconds (with partner)
Standing dumbbell shrug, 4 sets
x 10 reps
Around the Worlds, 3 sets x 10,
8, 6 reps
Lateral T raises, 5 sets x 15, 12,
10, 8, 15 reps
Neveux
Face pulls, 4 sets x 15 reps
Standing dumbbell shrug, 4 sets x your palms face down and your upper
10 reps arms are parallel to the floor. Return
Stand tall with a dumbbell in each to the start.
hand, arms at your sides and palms
facing in. Raise your left shoulder as Face pulls, 4 sets x 15 reps
high as you can towards your ear and The finisher. Stand in front of the
lower it back down, resisting the urge lat pulldown station and grasp the
to bend your elbow. Repeat for reps, bar with an overhand grip, hands
then repeat on the other side. Finish wider than shoulder-width apart. For
the set by raising both shoulders balance, place one foot on the seat
simultaneously for reps. and lean back so your body is at a
45-degree angle. Maintaining this
Around the Worlds, 3 sets x 10, 8, position, retract your shoulders to pull
6 reps the bar toward your face. Return slowly
Standing nice and tall, chest out, hold a (resisting the weight as you go) until
weight plate with both hands in front of your arms are straight.
your abs, arms just shy of full extension.
Lift the plate overhead and circle it I feel these two programs will help
clockwise around your head for reps. you build proportionate mass. It is high
Reverse the motion and circle the plate volume, though, as you can see, so make
counter clockwise for reps. Finish the sure that you employ great recovery
set by raising the plate overhead and tactics to ensure optimal performance
lowering it to your thighs for reps. and therefore growth.
Binais Begovic
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Sophie Guidolin Photography by Charlie Suriano
How did you come to be with, push yourself and I love my What is your own body part that you
in the calendar? squat sessions with my husband. like the best?
I had planned a photoshoot with Charlie Probably my shoulders as I worked
for my husband, Nathan Wallace, before Whats your least favourite exercise? really hard to build them; it was my
our wedding wearing the lingerie I wore Deadlifts. I have scoliosis and lordosis, so weakest body part and to do well
on our wedding night. I kept it a surprise I find my lower back is always playing up. in my shows I had to build them. It
and gave him the photos the day before was hard work but achievable.
our wedding day. We nailed the shots Have you ever competed or
I wanted with loads of time to spare, considered competing in a What advice would you give to
so we headed to the beach and took a bodybuilding/fitness comp? someone wanting to start out in the
couple of other shots. I was so shocked Sure have! I started competing five modelling or fitness industry?
when I found out that I made the cover! years ago and won various state and Stay true to your morals; it is easy to get
national titles. I also went over to the caught up in the whole thing very quickly.
What did you want to be when you Arnold Classic in Ohio and placed fifth! A lot of people offer the world, yet very
grew up? few can really deliver. It is always driven
I wanted to be a child care worker, What do you love most about the by looks, so can be hard to stay grounded
because I am obsessed with children. fitness world? when youre being judged on looks alone.
I am very maternal and always wanted I love the feeling of being fit and healthy.
to be a mum. I would spend any spare You have more energy, your skin is vibrant When you get the opportunity to have
time growing up playing with babies and you glow from the inside. I love some time to yourself, what do you
and babysitting our friends children. being able to give this gift to clients. usually get up to?
I spend most of my time with my family,
What is your relationship to the What do you like the least about but my luxury time would be the
fitness industry? the fitness world? beach, massages or sleeping [laughs].
I happened to fall in love with exercise The politics!
at the age of 21 after despising any form Who is the person you admire
of exercise for the majority of my life. I Tell us about your diet or nutrition most from the fitness world?
wanted others to feel the same way I did plan. Be as detailed as you like. Who is your hero?
when I started seeing the results I did. As a qualified nutritionist, I have I love Dana Linn Bailey. She doesnt let
It was an empowering, amazing feeling my own recipe books, nutrition peoples comments faze her in any way
and knowing I could help others feel plans and programs for people to she looks the way she wants and no-one
that was something I couldnt pass up follow and achieve their goals. It could change the way she wants to look.
on. I am now a qualified nutritionist and is based on wholefoods, keeping Every photo she posts on social
trainer. My husband and I run a gym in foods as close to their natural form media is met with eww or other
Burleigh and love to see new faces, so if as possible, meaning no additives, nasty comments. Reading that sort of
youre on the Gold Coast, come say hi! preservatives or sugars. I dont cut thing day in, day out is a hard thing to
any macronutrients and my recipes block out.
Tell us about an average week in the are all delicious and nutritious! The other babe I have always
gym for you. Be as detailed as you like. I have thousands of women crushed on is Larissa Reis; not so
Normally you will see me in our own gym worldwide seeing amazing results and much for her fitness achievements,
(Hold Your Own) five days per week. I I am so thankful to give others the but more the way she holds herself
love challenging myself with various splits opportunity to feel this way. and doesnt care what anyone thinks.
and different functional sessions. I like to She was the star of the first motivation
find exercises I cant do and set myself What is your favourite video I ever watched. She loved herself
challenges handstand push-ups, male body part? and didnt care who knew it. That takes
pull-ups, muscle-ups, etc. It is amazing Hmm, well my husband was crowned a lot of courage to be so content with
what determination can do for you when Best glutes in the PNBA (Pro Natural who you are and what you are about
you attempt it three times per week! Bodybuilding Association), so he not to care.
has got a good bum! But I would
Whats your favourite exercise? say the brachioradialis it is your www.sophieguidolin.com.au
Squats. It is something that you forearm muscle [laughs]. Strange but Instagram: @sophie_guidolin
are able to monitor your progress is always the first muscle I notice! facebook.com/SophieGuidolin

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Cool ab training article in your last issue. I like the idea of doing a little bit every Tag us in your posts
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2016 CALENDAR OF EVENTS
INBA www.inba.com.au
MONTH DATE EVENT LOCATION STATE CONTACT
August 20 West Coast Super Show Titles Convention Centre WA 0403 165 496
August 21 West Coast Super Show Pro Qualifier Convention Centre WA 0403 165 496
August 27 North West Titles Wanangkura Stadium WA 0403 165 496
September 3 INBA Natural Universe Austin, TX, USA 0418 166 790
September 10/11 SA State Titles Norwood Concert Hall SA 08 8373 0735
September 11 NSW South Coast Classic Woonona Bulli RSL NSW 0402 999 905
September 17 North Queensland Championships Townsville Entertainment Centre QLD 0490 078 844
September 17/18 Victorian State Titles Moonee Valley Race Club VIC 0402 555 505
September 18 ACT Championships Hellenic Club, Woden ACT 0403 147 999
September 24 Northern Territory Titles Darwin Entertainment Centre NT 08 8941 0777
September 24/25 Queensland State Championships Sleeman Centre, Chandler QLD 07 5428 6680
September 25 Tasmanian State Titles Hotel Grand Chancellor, Hobart TAS 03 6223 6028
September 25 NSW State Championships Sir John Clancy Auditorium NSW 0402 999 905
September 25 Ballarat Classic Wendouree PAC VIC 0402 555 505
October 2 Defence Force & Emergency Services Kendron-Wavell Service Club QLD 0417 255 272
October 8 West Australian State Championships Kingsway Indoor Stadium WA 0403 165 496
October 16 Australian National Championships Sir John Clancy Auditorium NSW 0402 999 905
NABBA/WFF www.nabba.com.au
September 17 South Australian Championships Adelaide, TBA SA Dominic Trimboli 0400 001 108
September 25 Queensland Championships Outrigger Gold Coast QLD Mark Ryan 0413 743 520
October 2 Victorian Championships Darebin Arts Centre VIC Daniel Lancefield 0407 889 560
October TBA Tasmanian Championships TBA TAS Glenn Gattellaro 0488 007 107
October 16 Australian Championships Perth, TBA WA Tony Bate
October 16 Western Australian Championships Perth, TBA WA Tony Bate
October 29 NABBA Universe Championships Birmingham, UK Graeme Lancefield +61 408 350 983
November 5 WFF World Championships Dublin, Ireland Graeme Lancefield +61 408 350 983
TBA TBA ACT Championships TBA, ACT ACT Shaun Perrett 0481 201 106
ANB www.anb.com.au
August 27 ANB Mackay Regionals Magpies Sporting Club QLD Rhonda Barnes 0409064000
www.anbnorthqueensland.com.au
September TBA ANB WA Mayhem Vasto Club, Balcatta WA David Salamon 0426 263 655
www.anbwa.com.au
September 3 ASN Newcastle Classic Panthers Club NSW www.anb.com.au
September 4 North QLD Naturals Jupiters Casino QLD Rhonda Barnes 0409064000
www.anbnorthqueensland.com.au
September 10 ANB Canberra Championships Australian Institute of Sport ACT 0432 273 822, asncanberra@hotmail.com
September 11 ANB QLD State Titles Southport Sharks QLD Raylene 02 9630 0338
September 18 Western Australian Mayhem Joy Shepherd Performing WA David Salamon 0426 263 655
Arts Centre david@anbwa.com.au
September 24 NSW Central Coast Natural Physique Titles Impact Centre NSW Mick Moss 0412 656 548
September TBC ANB South Australian Revolution Norwood Town Hall SA David Salamon 0426 263 655
www.anbsa.com.au
October 2 VIRUS Natural Model & Muscle Championships TBA VIC Aaron Braithwaite 0449 030458
www.anbvictoria.com.au
October 8 Australian Nationals Oxygen Marconi Club, Bossley Park NSW Robert Powell 02 9630 0338
Fitness & Model Championships
October 9 Australian Nationals Bodybuilding Marconi Club, Bossley Park NSW Robert Powell 02 9630 0338
& Figure Championships
IFBB www.ifbbaustralia.com.au
July 16 All Female Victoria TBA VIC Tony Doherty, tony@dohertysgym.com
July TBA All Female Queensland TBA QLD 0410 403 530 or carole@ifbbaustralia.com.au
July 30-31 Australasian Championships TBA NSW 0410 403 530 or carole@ifbbaustralia.com.au
August TBA NSW Country Classic TBA NSW 0410 403 530 or carole@ifbbaustralia.com.au
August TBA Victoria Country Classic TBA VIC Tony Doherty, tony@dohertysgym.com
October TBA NSW Championships TBA NSW 0410 403 530 or carole@ifbbaustralia.com.au
October 16 Victorian Championships TBA VIC Tony Doherty, tony@dohertysgym.com
October TBA WA Championships TBA WA Mike OMara, 0414 443 254
Please forward calendar updates or changes to ironman@blitzmag.com.au

MONTHLY INSPIRATION
Reaching failure in each of the exercises is exactly our
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segment or exercise, I just want to trash each and every
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Milos Sarcev
Michael Neveux
NEXT ISSUE FEATURING:

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EST OF BOTH WORLDS: BODY WEIGH TRAINING FOR S REN T AND MUS L

When you see this In-Site logo in

46 Keep Calm and Olympia On

62 Harder is Always Better

84 Best of Both Worlds

When you see this logo, scan the page with

116 Iron Man at the Movies

120 Body Conquest

6 / Australian Iron Man www.ironmanmag.com.au

DIGITAL & ONLINE

ADVERTISING ACCOUNT MANAGER Emily Simms

CHIEF EXECUTIVE OFFICER Silvio Morelli IRON MAN USA

I cannot change yesterday changes to your routine mean very little

Amazon, Kindle, Fire, and all related logos are

Cornell Hunt Darren Burns Anne Tran Vince DelMonte

Vance Ang Josh Dickinson Daniel Hedger Thomas DeLauer

10 / Australian Iron Man www.ironmanmag.com.au

Your guide to proper

LEVRONE OUT OF RETIREMENT

12 / Australian Iron Man www.ironmanmag.com.au

DOWN National Health Interview Survey (NHIS) and the National

MODEL VETERANGIVES BACK

Erwin will feature in a new documentary about post-

The Face of PTSD has set up a crowdfunding

page to raise money to complete production on the Colin Wayne Erwin.

www.ironmanmag.com.au Australian Iron Man \ 13

CONNECT WITH US ausironmanmag ausironman ausironmanmag ausironman

14 / Australian Iron Man www.ironmanmag.com.au

Bryce and Sarah.

If you have a story for News & Views

Johnny Moore. ironman@blitzmag.com.au Erin

Maria McCarter is making a return to

NABBA/WFF Facebook page put it:

16 / Australian Iron Man www.ironmanmag.com.au

AVAILABLE NOW FROM

Plateau Buster By Steven Stiefel

ITS IMPORTANT FOR THE

when youre able to lift more weight,

The 5-4-3-2-1 strategy

18 / Australian Iron Man www.ironmanmag.com.au

no chest work other than follow this

www.ironmanmag.com.au Australian Iron Man \ 19

that triggered muscle stimulation.

KNOW YOUR ROLL

20 / Australian Iron Man www.ironmanmag.com.au

Partial squats rock

LIFT HEAVY FOR MORE MUSCLE

www.ironmanmag.com.au Australian Iron Man \ 21

Overtraining: Symptoms and Saves By Anne Tran

Are you frying your central nervous system?

THE CENTRAL NERVOUS

There is still a great deal of debate

22 / Australian Iron Man www.ironmanmag.com.au

www.ironmanmag.com.au Australian Iron Man \ 23

Photo: Charlie Suriano Model: Michael Pearson

Q: My arms dont seem to be

(fixation) with incline dumbbell curls

24 / Australian Iron Man www.ironmanmag.com.au

How to Recover from Anything By George L. Redmon Ph.D.

Thanks to work by renowned sports

structural damage; free radical damage;

26 / Australian Iron Man www.ironmanmag.com.au

www.ironmanmag.com.au Australian Iron Man \ 27