Australian Iron Man September 2016

I S F I T N E S S T E C H N O L O G Y A C T U A L LY M A K I N G Y O U R T R A I N I N G W O R S E ?
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AUSTRALIAN
PUBLICATION
SEPTEMBER 2016
AUST $9.95 Inc. GST
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VOLUME 23 No.8
+ DELTOID DETONATION WITH ERIC BROSER

+ IFBB BIKINI PRO COURTNEY KING
+ 7 LESSONS FROM COMPETITIVE BODYBUILDING
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CONTENTS FEATURES
September 2016 Volume 23 No. 8
36 Armageddon
Systematically attack your biceps
and triceps with unique arm
exercises from Axel Alvarez Jr.
44 Posedown
John Dickinson shares his seven lessons
from a life of competitive bodybuilding.
50 His Time to Shine

Pro Men’s Classic Physique division
breathing new life into Danny
Hester bodybuilding career.
64 Get on the Box

Mark Robinson runs us through
80
the ultimate plyometric workout,
guaranteed to push your limits.
Hacking the Mind-

36
Muscle Connection
Alexander Juan Antonio Cortes and
his curated exercises for awaking
sleeping muscle groups.
90 Raising the Bar

We review the best protein bars
on the Australian market.
96 Comp Shots
Check out these galleries from the
recent INBA Brisbane Classic.
110 Young Gun

50 64
Bikini standout Courtney King chats to Mike
Carlson about her 2016 Olympia aspirations.
110
96
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Classic Physique posing.
p. 52 Get better acquainted with Classic
2 p. 71
Physique champion Danny Hester.
Watch Mark Robinson at Arnold
Open app and select Classic Australia 2016.
Iron Man magazine channel. p. 102 Watch Brock O’Hurn’s Iron Man
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CONTENTS REGULARS
September 2016 Volume 23 No. 8
12 News and Views
New research, industry happenings,
announcements and more.
18 Train to Gain
Attack your delts, muscle research
and training tips from the experts.
26 Eat to Grow
Supplements for joint pain, how much we
should be eating, and nutrition news.
42 Gym Bag
The must-have items for your
18
gym bag this month.
60 Go Pro
The pros and cons of fitness technology.
76 88
74 Hybrid Training
How to squeeze those awkward
exercises into your training week.
76 Weekend Warriors
Four Aussie trainees share the
stories of their fitness journeys.
88 Twig to Big
What you need to know when
trying to build a bigger chest.
100 Anti-Aging
The truth about fatty acids.
106 Legal Eagle

Always read the fine print of those
membership contracts.
120
108 Extreme Training
Mixing bodybuilding with functional fitness
for a gain in both strength and power.
116 Iron Man at the Movies

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

Getting to the core of building
meat free muscle.

EDITORIAL
EDITOR Daniel Hedger
ironman@blitzmag.com.au
EDITORIAL ASSISTANT Molly Morelli, Zach Broadhurst
MANAGING EDITOR Ben Stone
CONTRIBUTING WRITERS
Vance Ang, Ingrid Barclay, Clint Morris, Susan Baxter,
Fiona Flanders, Darren Burns
ART
ART DIRECTOR Javie D’Souza
GRAPHIC DESIGNERS
James Steer, Adam Summers,
Diep Nguyen, Jonathan Rudolph
DIGITAL & ONLINE

HEAD OF DIGITAL STRATEGY Karl Nemsow
ONLINE EDITOR Christine Assirvaden
SENIOR WEB DEVELOPER David Ding
WEB DEVELOPER - PROJECT LEAD Davide Pani
WEB DESIGNER Amanda Oliver
VIDEO EDITOR Robert McKee
PHOTOGRAPHERS
PHOTOGRAPHY Binais Begovic, Michael Neveux, Charlie Suriano, Darren Burns,
Danny D’Mello, Diep Nguyen, Rob Czempinski
COVER PHOTO Sean Harley by Jamie Watling
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NATIONAL ADVERTISING MANAGER Janine Elen
janine@blitzmag.com.au
MARKETING
MARKETING & EVENTS MANAGER Robyn Newman
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CHIEF EXECUTIVE OFFICER Silvio Morelli IRON MAN USA

GENERAL MANAGER/SALES DIRECTOR Mark Unwin FOUNDER 1936-1986 Peary & Mabel Rader
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Articles published in this issue of Australian Iron Man Magazine EDITOR AT LARGE Lonnie Teper
are copyrighted © 2016 and are published by Blitz Publications
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Get PUBLISHER’S LETTER
IRON
MAN
anywhere
By Silvio Morelli
Persistent consistency
This is the time of year when a lot of your meals and show up to map out
people start to get the winter blues. your plan for success.
The cold weather sets in and motivation Consistency begins in the mind, and
levels drop to the lowest they’ll be all it’s truly the place where your success is
year. It’s all too easy to press the snooze determined. It’s mind over matter when
button and go back to sleep rather than it comes to getting in the gym and
get up and hit the gym for an early- pounding it out day after day. It can be
morning session. You don’t want this to tough to develop a strong mental state
happen, but somehow it does. to stay the course, but after that, the
It’s important to be prepared for rest is easy.
days like these, to know they’re When it comes to fitness, slow and
HOW TO LIVE THE coming and have a plan in place for steady really does win the race. Fitness
bodybuilding lifestyle when they arrive. And although winter crazes will come and go, and fad diets
might be when it’s most prevalent, it will only see you crash and burn. But
THE LATEST can happen in any season. You never develop persistent consistency and the
DIET AND want to get into the habit of turning world is truly your oyster. There’s no
NUTRITION INFO SUPPLEMENT
TO GET YOU NEWS YOU down opportunities to make a change point taking shortcuts. It’s never worth
RIPPED CAN USE for the better. it in the end. What is worth it is sticking
Once you step into the gym, you’ve with it, staying consistent and being the
made it now — no sense in turning last person standing.
EXCLUSIVE
AUSTRALIAN COMPLETE back. Remember: the only workout you So don’t let the colder weather get the
MASS-BUILDING
MATERIAL: regret is the one you didn’t do. best of you. Summer will be here before
profiles, show WORKOUTS And when your plan involves getting you know it and you’ll have stuck to your
reports and more THAT WORK to the gym and training hard — and plan — with new gains to show for it.
doing it often — that consistency And hey, some days it’s OK to hit
MOTIVATIONAL PHOTOS actually becomes material. You can snooze. If you’ve earned it, you’ve
AND VIDEO CLIPS actually see the hard work in your earned it.
physique and in your strength numbers
Search for going up.
AUSTRALIAN IRON MAN MAGAZINE By following a plan and sticking to it,
you will develop persistent consistency.
After all, they say 80 per cent of life is
just showing up. So, show up to the
gym, show up when it’s time to prepare
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CONTRIBUTORS
Eric Broser Ingrid Barclay Cornell Hunt Vince DelMonte

Eric Broser has been a Ingrid Barclay is the owner Cornell Hunt is a certified Vince DelMonte is a
trainer, contest prep coach, of Body Conquest, an elite strength and conditioning WBFF pro, fitness model,
model, author, supplement personal training service specialist who trains certified personal trainer
consultant and gym owner specialising in contest athletes and clients in and nutritionist, and the
for over 20 years. He is preparation for men and New Jersey, US. He is the author of No Nonsense
a natural professional women. Ingrid is a Master Xtreme Fitness coach for Muscle Building. Vince
bodybuilder, recognised as Trainer of more than two MHP. For more information, is known as the ‘skinny
one of the top drug-free- decades, the author of Go visit MHPstrong.com or guy saviour’ after packing
for-life bodybuilders in the Figure and a NABBA/WFF huntforstrength.com. on 40 pounds (18 kg)
world. He is the developer judge who has helped of muscle in 24 weeks.
of the Power, Rep Range, numerous competitors Visit his website at
Shock (P/RR/S) training to compete at their very vincedelmontefitness.com.
system and the Fiber best. Her website is
Damage/Fiber Saturation bodyconquest.com.au.
training methods.
Daniel Hedger Nick Nilsson Josh Dickinson Eddie Avakoff

Daniel Hedger has been Published author and Josh Dickinson is Eddie Avakoff is the owner
the editor of Australian Iron bodybuilding expert Nick a certified body of Metroflex LBC and
Man since 2008. He has Nilsson enters his lab every transformation specialist Kratos Training Grounds in
a BA from the University day with one obsession: with more than 15 years’ Southern California. After
of Melbourne, a Graduate to experiment with and experience in the industry. retiring from professional
Diploma in Creative Writing deliver mind-blowing His qualifications include triathlon, Avakoff began
from La Trobe University new exercises, programs Sports Nutrition Specialist competing in powerlifting
and a Responsible Service and training techniques from the International and strongman concurrently
of Alcohol that he’s never that get results fast. For Society of Sports Nutrition, with endurance events
used. His all-time favourite more info, check out a RECOMP-certified such as obstacle course
bodybuilders are Dexter madscientistofmuscle.com. consultant and Metabolic races. This experience
Jackson and Bob Paris. Precision Level 4. He has has provided him with a
competed in more than 28 unique outlook on training.
bodybuilding competitions His methods have been
and is the founder of www. applied to athletes from the
physique-essentials.com. army, air force, NFL, NHL,
MLB, UFC and NCAA.

CONTRIBUTORS
Develop
your
dream
Alexander Juan
Antonio Cortes
Darren Burns
Darren has been a writer
Thomas DeLauer
Thomas DeLauer is an
physique
Alexander Juan Antonio and photographer for accomplished fitness cover
Cortes is a personal Iron Man since 2011. model and writer who has
trainer, choreographer With a long history devoted himself to living
and former ballet dancer in the bodybuilding an active and healthy
who transitioned into the and powerlifting lifestyle without sacrificing
fitness industry in 2009 as communities, Darren the fun and excitement
a personal trainer. He is the has been photographing of life. Visit his website at
director of trainer education bodybuilding competitions thomasdelauer.com.
at Relentless Performance for more than 20 years and
in Vero Beach, Florida, and regularly contributes his
a physique coach under photography to Iron Man
John Meadows at Mountain Japan, as well as several
Dog Diet. He publishes a online publications.
column on elitefts.com on
a broad range of topics
in the fitness industry.
Your guide to proper

exercises and strategies to
build muscle and burn fat.
Fiona Flanders Scott McKenzie Vance Ang 12 week training program.
Fiona Flanders is a qualified Scott is fast becoming Vance Ang has written for Principles of a solid and
chef and physique Australia’s leading legal Iron Man for 10 years and
competitor. She holds a advisor to the fitness is considered a doyen of healthy nutrition plan.
Diploma of Hospitality, Cert industry. He provides the Australian bodybuilding
IV in Commercial Cookery a dedicated ‘one stop and fitness industry. His How to count your macros.
and placed first in the Ms. shop’ for business owners academic background is
Physique Masters 50+ at the
2013 INBA World Pro-Am
and has a wealth of
experience solving complex
in law and political science
but his heart has always
Guide to supplements.
Natural Championships. She
sells a range of high-energy
legal issues. For more
information about Scott,
been in bodybuilding.
Winning motivation and mindset.
snacks suitable for pre- and please connect with him
post-workout nutrition, on LinkedIn at linkedin.
high-energy nutrition com/in/smckenzie1 or
plans or for a delicious, via email to smckenzie@
no-nonsense snack at
Download yours today from
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millsoakley.com.au.
thelittleladywhocould.com.au.
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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
ARNOLD’S PUMP
Arnold Schwarzenegger will be the producer of an eight-episode hour-long drama
called Pump, said to be loosely based on his Venice Beach exploits in the mid-’70s.
“I knew from our first brainstorming session that Pump would be a hit,” says Arnold.
“The ’70s were such a colourful, transformational time for me and for our entire country.
I look forward to bringing that colour to people’s living rooms with the fantastic deep
characters and the multi-layered storylines of Pump.”
Six of Arnold’s seven Mr. Olympia titles occurred in the ’70s, as did his breakout role
in the immortal Pumping Iron.
“I feel so passionate about this project,” Arnold said, “because today it’s easy to take
our gyms and culture of fitness for granted, but it all started with this wild group of
John Balik
bodybuilders as a tiny subculture in a little dungeon gym in Venice Beach. I can’t wait to
get to work with our great team.”
MACHINES
A-OK
Many resistance-training studies use
fixed-form exercises, often in the form of
seated resistance training machines, as
opposed to free-form exercises that require
free weights or cables. A new study on older
adults compared using a seated machine
and a standing cable system for resistance
training to see if one was better than the
other at promoting functional fitness. The
results showed that
both groups showed
significant fitness
improvements
but there was
no notable
difference
between the
Neveux
groups. The
researchers
FOUNTAIN OF YOUTH
concluded
that the
standing cable
training was not
They say fitness is the fountain only increased their muscular better than seated
Neveux
of youth — and new research strength, as you’d expect, but also machine training in
is bearing that out once again. experienced “robust increases improving the physical
A new study out of Sweden in several parameters related to performance of the subjects, but that both
were equally effective.
looked at the effect of short-term muscle aerobic capacity”. So not
Commenting on this study on Facebook,
resistance exercise on elderly only did the subjects’ strength strength and conditioning expert Brad
people. Researchers took a improve, their aerobic capacity Schoenfeld said, “The concept of ‘functional
group of elderly men and women did as well. In addition, three training’ has been improperly extrapolated
and assigned them to either a of the subjects were glucose by many fitness professionals, and this study
clearly shows that functional transfer exists
no-training group or a group that intolerant prior to the study
on a continuum. Moreover, it shows that
did eight weeks of resistance and the eight weeks of training combining modalities may have synergistic
training. After the training period, normalised the condition. It’s effects in optimising functional performance.”
the training group had not never too late to take up the iron! The study has been published in the
journal Experimental Gerontology.

DIET NEEDS INDIVIDUAL APPROACH
New research out of North Carolina State University in the Drug Administration Australia. Since these
US has shown the need for an individualised approach to recommendations are based on average
nutrition. Using mice, William Barrington’s study found that responses of many people, they may not be
the effects of diets largely depend on the individual. applicable to many individuals.
“There is an overgeneralisation of health benefits or risks “We’ve largely viewed diet the same way
tied to certain diets,” said Barrington. “Our study showed for the last 100 years — assuming that there
that the impact of the diet is likely dependent on the genetic is one optimal diet,” said Barrington. “Now
composition of the individual eating the diet, meaning that that we’ve identified that this is likely not
different individuals have different optimal diets.” the case, I think that in the future we will be
The new study not only has implications for able to identify the genetic factors involved
people seeking the healthiest diet, but also for dietary in the varying responses to diet and use those
recommendations such as the ones issued by the Food and to predict diet response in humans.”
IS PASTA GOOD
FOR YOU AFTER ALL? EDDIE MAKES HISTORY
English strongman Eddie Hall has become the first man to deadlift 500 kilograms,
While many people have accomplishing the incredible feat at the World Deadlift Championships, held as
forsaken pasta from their diets part of Europe’s Strongest Man, in Leeds, UK, in July.
in recent years, a new study has This world record deadlift smashed the
found its consumption is actually previous record, which Hall also set back in
associated with a reduced March of 465 kg. In fact, even that record
likelihood of both general and beat his own previous world record of 462 kg,
abdominal obesity. which occurred at the Arnold Classic Australia
Research conducted by the 2015, with Arnold Schwarzenegger personally
Department of Epidemiology, cheering him on.
The 500 kg effort took an obvious physical toll
IRCCS Neuromed Institute in (of
on Hall, who slumped to the ground and started
course!) Pozzilli, Italy, found that bleeding from the nose as the crowd wet wild.
consumption of pasta — contrary “That nearly killed me,” Hall told the Yorkshire
to what many think — is not Evening Post. “The pressure on my body was
associated with an increase in surreal. I passed out after. I had nosebleeds. It’s
body weight, rather the opposite. not healthy doing something like that. But I’ve
Their data shows that enjoying done it. I’m sure it will be in the history books
pasta, according to individuals’ for a very long time... It’s that great feeling, like
the first man on the moon, the first man to run a
Roland Balik
needs, contributes to a healthy

body mass index, lower waist mile in under four minutes. And now I’m the first
Strongman Eddie Hall.
to deadlift half a ton.”
circumference and better waist-
hip ratio.
Many studies already
demonstrate how the
Mediterranean diet is one of the NO LINK BETWEEN TRT AND CANCER
New research has found that, as a group, a family history of the disease — in men
healthiest nutritional regimes,
men prescribed testosterone for longer taking testosterone therapy, but should
even when we talk about weight
than a year had no overall increase in risk not hesitate to prescribe it to appropriate
control. Very little, however, was
of prostate cancer and, in fact, had patients for fear of increasing prostate
known about the specific role of their risk of the aggressive disease cancer risk,” says lead study investigator
a basic component as pasta. Data reduced by 50 per cent. and urologist Stacy Loeb.
from this study now fills this gap. The study, led by researchers at As part of standard therapy for
the NYU Langone Medical Center advanced prostate cancer, tumour
and the New York University of growth is decreased by using drugs
Medicine, analysed more than a that drastically reduce — rather than
quarter-million medical records of increase — male hormones, which
mostly white men in Sweden. is why some people hold concerns
“Based on our findings, over the use of TRT. “But when used
physicians should still be appropriately by men with age-related
watching for prostate cancer risk low testosterone who are otherwise
Shutterstock
factors — such as being over healthy, testosterone replacement

the age of 40, having African- has been shown to improve sexual
Getty
American ancestry, or having function and mood,” says Loeb.
Australian Iron Man \ 13

NEWS & VIEWS
AWNBS EXPANDS
The Australian Women’s Natural Body Sculpting federation — the only all-female
natural federation in Australia — will hold its first Victorian competition this
coming September.
Originating in Queensland, the AWNBS has now made its move into New South
Wales and now Victoria, where it will hold its first event at The Thornbury Theatre
on September 4. The event will be a pre-qualifier where the top five will be invited
to compete at the national titles held in Queensland on October 9 to compete for
their World Natural Body Building Federation (WNBF) pro card.
The AWNBS offer a full range of event categories, from Bikini and Fitness
through to Figure and the various age groups, showcasing the all-natural, beautiful
women’s body sculpting.
SQUAT FOR SPRINTS

Studies have shown that deep squats are a good way to maximise hypertrophy, but new
research is showing that the best range of motion for the squat may depend on function.
A new study published in Human Movement looked at how squat depth affected
joint-angle strength adaptations for athletic activities, specifically the vertical jump and
the 40-yard sprint. Twenty-eight men were assigned to one of three training groups:
Neveux
quarter squat, half squat and full squat,
and trained for 16 weeks in the given
range of motion. After measuring the
subjects’ strength, jump height and
sprint time, the researchers found that,
while all groups improved performance
HIGH FAT
in the athletic tests, the quarter squat GOOD FOR
actually “had the greatest transfer to
both outcomes”.
CARTILAGE
If you’ve had joint pain and
So don’t mock those people in the cartilage damage from heavy
Neveux
gym only quarter squatting. They might lifting, new research might be of
just be drilling for their sprints. interest to you.
A recent study published in the
Journal of Orthopaedic Research
conducted a mouse model of
cartilage repair and found a high-fat
EXERCISE AS EFFECTIVE AS SURGERY diet and increased body weight

did not negatively impair cartilage
repair, and it could even accelerate it.
Working out really does cure what ails you. A study
published in The British Medical Journal has declared The effects of a high-fat diet on
that exercise is as effective as surgery for middle-aged cartilage repair are most likely
related to inflammatory and
patients with a common type of knee injury known
metabolic changes, but the exact
as meniscal tear (damage to the rubbery discs that underlying mechanism is not clear.
cushion the knee joint). “It also remains to be elucidated
The researchers suggest that supervised whether this phenomenon is
exercise therapy should be considered as a particular for the mouse strain
treatment option for middle-aged patients with this used in this study or is a more
type of knee damage. general phenomenon that also
“Supervised exercise therapy showed positive occurs in other genetic strains,”
effects over surgery in improving thigh muscle strength, said Dr. Gerjo van Osch, senior
at least in the short term,” say the authors. “Our results author of the article.
Further studies are needed but
should encourage clinicians and middle-aged patients with
research such as this could mean
degenerative meniscal tear and no radiographic evidence of wonders for those with training-
osteoarthritis to consider supervised structured exercise therapy as related joint injuries.
a treatment option.”

THE VANCE ANGLE with Vance Ang
$16,000
That’s the value of food donated by Aussie
supplement giant International Protein to
the not-for-profit Foodbank in Queensland.
Foodbank is a charity focused on hunger relief
that rescues surplus food and groceries from
farmers, manufacturers and retailers and
distributes it to children and adults in need.
Courtesy Troy Bremner

Undoubtedly the altruistic efforts of Christine
Envall, Troy Bremner and their crew has set an
example for us all and their efforts will prove
invaluable during these colder winter months. Some of the IP team with the Foodbank donation.
For more information, visit foodbank.org.au.
X MARKS THE SPOT

Props going to IFBB bodybuilding champion Xavier Wills,
who recently featured on Perth’s Nova 97.3. This time
competing in a game of Quick Draw with Kate, Tim
and Marty on their afternoon show. Xavier is a
well-known bodybuilding personality whose
champion physique is matched by his media
savvy – in addition to being a clothing designer,
coach and also online radio host, the creator of
Capital Bodybuilding Radio show (along with
fellow champions Mick Galley and Joey Bender).
Via social media the gracious Xavier said of
the Nova trio: “I’ve been listening to these guys
for years now! It was massive for me as one day
I’d love to get into radio and these guys are truly
Courtesy Xavier Wills

talented at what they do and they were extremely nice
in person.” Wills has also just launched a new iTunes- Xavier Wills with
approved podcast called the X Aesthetics. Nice to see more of Tim and Kate
from Nova FM.
our bodybuilding champions getting into the mainstream media.
THE ROCK’S
MUSCLE BEACH NATURALLY INSPIRED
Natural powerhouse the INBA
Not to be outdone by Arnold (see Wheelchair
page 12), Dwayne ‘The Rock’ division at the will be introducing the Physically
Johnson is getting in on the retro- Arnold Classic. Challenged division in the
bodybuilding action, announcing federation’s large and impressive
that he too will be producing a line-ups. As the name suggests, the
TV show about a golden era of new division will cater to those
the sport. Via Instagram, the Rock whose physical disability does not
posted that he’ll be developing deter their desire for competition.
Muscle Beach, a drama about This new category will first be
the Venice Beach bodybuilding featured in the INBA Melbourne
scene in the 1980s. “The ’80s
Natural Titles in April 2017.
was a crazy time in Venice Beach
with many lost souls. A very Watch this space or inba.com.au
crazy time,” Johnson said in the for more information.
caption. The former wrestler’s
show will air on the USA network. If you have a story for News & Views or the Vance Ang’le, email us at ironman@blitzmag.com.au

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health food shops, local IGAs and Foodworks.
TRAIN TO GAIN
INCREASE YOUR MUSCLE, NOT YOUR GUT
Deltoid Detonation By Eric Broser
Use these shoulder-specific high-intensity techniques to build 3D delts.

If there is one muscle group that can
truly set you apart from the rest of
the iron-pumping crowd, it is most
definitely the shoulders. Why do I say
that? Well, because the deltoids ‘live’
in three dimensions, with heads in
the front, side and back. Any curious
onlooker can clearly see just how
developed your shoulders are no matter
where they are standing. In addition,
big, thick and wide shoulders are not
only easily noticeable when in a T-shirt,
but also when wearing a dress shirt,
sweater, and even a fitted suit. In other
words, no other muscle screams, ‘I lift
hard and heavy!’ like the shoulders do
when they’re fully developed. Of course,
wanting big delts and manifesting
them are two entirely different things.
If you have been trying hard but are
still finding yourself with only gumballs
at the ends of your clavicles when it’s
cannonballs you’re after, here is some
advice that may remedy the situation.
Train shoulders on their own
day: Many lifters try to fit in delts
with other large muscle groups, such
as chest or back. This is a mistake
when looking to maximise the size and
density of the shoulders.
Train shoulders more than once
per week: As a coach to bodybuilders
and athletes for over 25 years, I have
found that when it comes to stubborn
muscle groups, quite often they need
more frequent stimulation than areas
that grow more easily. However, I feel
Photo: Binais Begovic, Model: Parker Egerton
MANY LIFTERS TRY TO

FIT IN DELTS WITH OTHER
LARGE MUSCLE GROUPS,
SUCH AS CHEST OR BACK.
Want to build muscle fast?
Browse hundreds of workouts at
ironmanmag.com.au/training
the best approach is to do one full on each repetition. This is not only protocol I developed, specifically
workout and one mini-workout (a few important on presses, but laterals and designed to allow for continuous
days later) for the weak area. So, for upright rows as well. progress without plateaus. It’s a three-
example, if on Monday you train delts Cycle ‘shock’ techniques into week rotating cyclical system that
by themselves with 12-to-14 work your workouts: When dealing with a incorporates very different training
sets, you can then hit them again on lagging body part, you must occasionally methods (each week) to tap into all
Thursday, along with another body part, push it further than normal or provide the body’s growth mechanisms. The
but with only half the volume (six-to- for it a unique type of stimulus. If you ‘S’ stands for ‘shock’, and it is during
seven sets). have been reading my work over the these weeks that I throw convention
Control the negative: One of the last 15 years, in magazines and on out the window and attack the muscle
best ways to stimulate hypertrophy is by the internet, you may be aware of my in ways that literally force it to respond
slowing down the eccentric contraction P/R/S training system. This is a training by getting larger and stronger.
Photo: Binais Begovic, Model: Thomas Delauer
SHOCK THE SHOULDERS WORKOUT follow with a half press. Lower the weight yet again and
Exercise Sets Reps then push to the top. That is a single one-and-a-half rep.
Seated Bent-Over Dumbbell Lateral* 2 10–12
Seated Machine Shoulder Press ** 2 7–9 ***Partial Reps: This technique is great for filling the
Standing Dumbbell Side Lateral*** 2 10–12 delts with lactic acid, which produces a powerful growth-
Wide-Grip Cable Upright Row**** 2 7–9 stimulating burn. Once you have reached momentary
muscular failure (with a complete range of motion),
*Rest-Pause: With this intensity technique, you will choose a you will then continue performing partial reps until the
weight that will allow you to reach momentary muscular failure in point you can barely move the weight even an inch.
the prescribed rep range (10-to-12 in this case). At that point you
will take a 15-second rest and again go to failure with the same ****Drop Sets: This classic intensity technique has been
weight. Finally, you will take a 30-second rest and then push for around for decades but is still one of the best ways to ignite
as many reps as you can. That is one complete rest-pause set. hypertrophy in a lagging muscle group. Choose a weight that
has you reach momentary muscular failure in the prescribed rep
**One-and-a-Half Reps: This unique way of performing range (seven-to-nine reps in this case). Once you can no longer
your reps will most certainly shock the muscle! Begin by do a full-range repetition in strict form, immediately drop the
pressing to the top, then lower slowly to the bottom and weight by about 20-to-30 per cent and once again go to failure.

MUSCLE RESEARCH
BODY WEIGHT
CARDIO
If you hate running but want to burn some calories through
high-intensity interval training, try a body weight circuit
instead. A recent study published in The Journal of Strength and
Conditioning examined the effect of two different high-intensity
cardio workouts on a group of very fit athletes. On one occasion,
the group ran on a treadmill for 20 minutes while maintaining 85
per cent of their max heart rate (a very intense pace). On another
occasion, they did the CrossFit workout known as Cindy, which
consists of performing as many rounds as possible of five pull-
ups, 10 push-ups and 15 air squats in 20 minutes. While both
workouts were matched for time and intensity, the body weight
circuit placed greater demands on the cardiovascular system
and represented a greater training stimulus.
Poor sleep, weak training

A new study found that sleep their counterparts who had
deficiency undermines your plenty of sleep. Peak heart
performance in the gym in a rate and submaximal heart
big way, especially when it rate also decreased in the
comes to high-intensity fat- sleepy group, meaning they
burning exercise. Scientists burned fewer calories in the
affiliated with the American
hours after the workout as
Academy of Sleep Medicine
well. If you’re burning the
found that endurance and
peak power both decreased candle at both ends to fit
in subjects who were in a high-intensity calorie-
significantly deficient in sleep. burning training session,
More interestingly, these make sure you’re not doing
same subjects burned fewer it at the expense of getting
calories during exercise than some reasonable shut-eye.
DECONSTRUCTING
THE DUMBBELL
BENCH PRESS
The debate between the merits of the barbell bench press
and the dumbbell bench press has raged for years, with
the last word being something akin to, ‘If you can’t do
both, then find what works for you.’ However, one study
put an interesting spin on the conversation. Norwegian
scientists examined the differences in muscle recruitment
between the barbell, dumbbell and Smith machine bench
presses on 12 trained college-age subjects. The barbell
and dumbbells stimulated the pectorals and deltoids to
an almost equal degree, and more so than the Smith
machine. However, the dumbbells recruited far more
muscle fibres in the biceps than the barbell, but the
barbell elicited a stronger reaction in the triceps.

GO LIGHT AND HEAVY FOR GAINS
In the ongoing debate about whether heavy lifting is the best way to build muscle and
get stronger, new research may have provided an answer.
A new study from Canada’s McMaster University took trained subjects and divided
them into two groups: heavy weight training (up to 90 per cent of 1RM, using 8-to-12
reps) and lighter weight training (up to 50 per cent of 1RM, using 20-to-25 reps). Both
groups followed a 12-week whole body training protocol and lifting to failure.
After analysing blood samples and muscle biopsies, the researchers found that
both groups’ results were almost identical.
“Fatigue is the great equaliser here,” said Professor Stuart Phillips, one of the
study’s senior authors. “Lift to the point of exhaustion and it doesn’t matter whether
the weights are heavy or light.”
The researchers believe
the results have to do with
the fact that both groups,
whether using heavy or
light weights, would be
maximally activating their
muscle fibres at the point
of failure.
Reference:
Morton, R.W., et al. (2016.) ‘Neither
load nor systemic hormones determine
resistance training-mediated
hypertrophy or strength gains in
resistance-trained young men.’ J Appl
Physiol. 2016 Jul 1;121(1):129-38. doi:
10.1152/japplphysiol.00154.2016.
Mind over muscle

We often hear people talk about the GET
ON THE
mind-muscle connection in relation to
training, but research suggests it might
be more literal than that mental exercise.
A 2014 study from Ohio University’s
Musculoskeletal and Neurological
Institute tested how two different
BALL
In the quest to get lean, every
groups of volunteers responded to calorie counts. But in a quest not
having their non-dominant arm placed to get fat, calories mean almost
in a cast for four weeks. One group as much. Obesity statistics show
performed mental imagery exercises, that even a small daily positive
where they imagined themselves energy balance (between 15 and
50 calories) can lead to serious
flexing and resting their wrist. The increases in body fat over time.
other group were not asked to do the One painless way to move your
exercises. After four weeks, although daily calories from the black to
both groups lost strength in their the red is using an exercise ball
arms, the mental imagery group were instead of a computer chair. In a
only 25 per cent weaker than before, study published in the European
Journal of Applied Physiology,
compared to the non-mental imagery scientists found that the demand
group, who were 45 per cent weaker. placed on the core muscles when
The researchers concluded that subjects sat on a ball burned
neurological mechanisms in the about 16 extra calories over four
brain actually contributed to the hours. The effort was incidental
muscle weakening of the disused and did not decrease the comfort
or productivity of the sitter. It
arm and that the mental exercises
doesn’t sound like much, but it
helped retain some strength. doesn’t take much effort either.
Reference: And whether you’re trying to get
Clark, B.C., et al. (2014.) ‘The power of the mind: the
cortex as a critical determinant of muscle strength/
ripped, or just want to stave off
weakness.’ Journal of Neurophysiology. Published age-related weight gain, every
Neveux
15 December 2014 Vol. 112 no. 12, 3219-3226 DOI: little bit helps.
10.1152/jn.00386.2014]

Q&A
Q: Steve Reeves and most other pre-
steroid-era bodybuilders advocated
a three-day-a-week full-body split to
maximise recovery. Do you consider
this an optimal split for natural lifters
today? If not, which type of split is
best for the natural lifter?
A: The full-body split was certainly
popular, though that doesn’t mean it
was actually optimal. These splits were
very high volume oftentimes and if
divided up would be roughly equivalent
to the weekly training volume of a
traditional ‘bro’ split.
In regards to recovery, those total-
body workouts were typically very
long. Reeves trained on average three
— sometimes four — hours at a time.
One should recall as well, those guys
at the highest levels did have very good
Neveux
genetics. And genetics enables more with
less, often enough.
Q: I want to increase my training cluster sets with traditional sets for ‘Optimal’ depends on what someone’s
volume but I don’t have heaps of squats. The subjects’ performance quantity of recovery is relative to their
time in my daily schedule to bang was measured in terms of power, time capacity to train, along with the individual
out set after set in the gym. What under tension, as well as blood levels of genetic ability to adapt. So maybe it’s not
can I do to up my volume without lactate, testosterone, growth hormone ‘optimal’, but if it fits your lifestyle and
spending hours in the gym? and cortisol. The results showed that your individual genetics are ‘good’, yes, it
A: Have you ever tried cluster sets? It cluster sets produced greater power and could definitely work.
might be one way to quickly and simply more reps overall, resulting in a greater
increase your training volume. total volume load. Cluster sets also put
With cluster sets, instead of less metabolic stress on subjects than
performing your reps continuously, you traditional sets, with a similar anabolic
briefly rest between groups of reps. For hormonal response. So give cluster sets
example, instead of doing 10 reps and a try to up your volume and see gains in
rest for two minutes and then do another no time.
10 reps, you do five reps, rest 30 seconds Reference:
Oliver, J.M., et al. (2015.) ‘Acute response to cluster sets in
and then another five reps. trained and untrained men.’ Eur J Appl Physiol. 2015 Jul 17.
A 2015 study actually compared [Epub ahead of print]
Q: My arms, especially my biceps, have

stagnated and I want to try something
different. What should I do?
A: How about chin-ups? That’s right, chin-
ups. Think about it: every time you complete a
chin-up, you’re doing the equivalent of curling
your own body weight. Chins are a compound
movement that work your biceps, forearms
Courtesy George Helmer
and back, while curls are an isolation exercise

that mainly works your biceps and maybe
some forearms depending on your technique.
If you can master the chin-up, barbell curls
will never bother you again and your numbers
will shoot through the roof.
Now, chin-ups are quite difficult, so don’t get
discouraged if you can’t do more than four or CONNECT WITH US
five when starting out. They will require more ausironmanmag ausironman
effort than most other arm exercises but that’s
why they’re so effective — not to mention more ausironman ausironmanmag
practical than curling. Australian Iron Man Magazine

Q: One day, I would like to be a top-level bodybuilder. Should I be
training the way the pros train, using their volume as a guide?
A: In a word, no. Most mere mortals should not be training with as much
volume as the pros. Intensity, however, is another matter. Keeping your intensity
high in your workouts will be a boon to your gains. As long as you structure in
some ‘back off’ periods, where you take the intensity down for a few weeks,
and make sure your recovery is on point, you should have no dramas.
“The key is always going to be recovery because without it there is no muscle growth,”
bodybuilding writer Ron Harris once wrote in Iron Man. “Assuming you are training
hard enough, you are stimulating muscle growth. The problem is, your body fights very
hard to prevent muscle growth. Training hard causes
a massive release of the catabolic hormone cortisol.
Ironic, isn’t it? Doing increasingly more training will
cause even more cortisol to flood your system and
make muscle recovery and growth nearly impossible.”
Bodybuilders who choose to use steroids
benefit not so much because they ‘cause’ muscles
to grow (though there is some research to this
effect) but because they create a hormonal
environment to maximise recovery and repair.
Importantly, steroids are a major reason you should
not be using a pro bodybuilder’s training volume. Natural
athletes are generally not able to recover and grow from
such a big workload. This does not mean you won’t be
able to build an incredible physique, however. Keep your
intensity high and be smart about your nutrition, recovery
Neveux
and programming, and you’ll be on the road to success.
Q: What’s the minimum amount might want to go with your gut if you
of time for effective muscular want to hit your back that often.
recovery between lifts? In terms of rest time between
A: That all depends on the intensity sets, it’s a bit less clear. If your focus is
of the training, how your workouts strength, where high-percentage lifting
are structured, your own personal is the goal, two-to-five minutes between
recovery abilities as well as lifestyle sets is not unheard of. But if you’re
factors. (Do you get enough sleep? after hypertrophy, you’re looking at 30
How’s your nutrition? Are you seconds to two minutes (and, of course,
managing your stress levels?) Muscles some programs will require even less
generally recover fully after 48 hours if rest time).
your training intensity is moderate to Alexander Juan Antonio Cortes,
high (obviously it will be more or less personal trainer and physique coach
depending on intensity). The size of at Mountain Dog Diet, says, “My
the body part will also play a part. So professional recommendation is to rest
if you want to hit your biceps twice a as long as necessary in order to perform
week, doing it a couple of days apart the next set to the level of performance
would usually be fine, though you you desire.”
Neveux
ON THE GRIND
3 Exercises with Misleading Names By Daniel Hedger
They’re common movements in the gym, but are

their misleading names messing up your form?
It sounds like such a simple thing, but have you ever thought
about how the names of different exercise might be affecting Straight-arm lat pulldowns
your form when you attempt said movement? Another cable finisher (or pre-exhauster), this time for your
Probably not, right? However, it’s at least worth considering. back, the straight-arm lat pulldown is performed using a
Think about it: how you conceive of a movement in your mind short bar attached at shoulder level. Extend your arms out
affects the way you approach completing that movement. And and pull down, making sure you can feel the tension in your
that all begins with the names of exercises. Here are a few lats. The straight-arm part is slightly misleading, however.
exercises whose names might be preventing you from properly Yes, you keep your arms straight, but do so without locking
benefiting from them: your elbows out. If you lock out any joint, it shifts the stress
from your target body part to the joint itself, which is a
Cable crossovers recipe for disaster in the long run.
A perennial finisher for a chest workout, cable crossovers are
a great way to hit your pecs from different angles to what you Straight-arm lat pulldowns.
can manage with bench presses and flyes. However, despite the
name, you don’t need to actually
cross your hands over during Cable crossovers.
this exercise. In fact, most people
don’t (or can’t, if they have
previously had shoulder issues).
The cable crossover is just as
effective with the hands brought
together rather than one across
the other. In fact, depending on
the angle, crossing your hands
over might be impossible. As
usual, maintaining tension in
the target muscle group is the
guiding principle.
Stiff-legged deadlifts Stiff-legged deadlift.

Strength and conditioning expert Bret Contreras defines the
stiff-legged deadlift as “simply a deadlift performed with high
hips while trying to target the hamstrings”.
In his view, the ‘stiff’ part refers to the hamstrings. “The
knees will bend, the shins will stay vertical, your hips will
sit back, and you will try to keep the hamstrings as stiff as
possible throughout the movement,” he says on his website.
But how many people do you know who think ‘stiff-legged’
refers to locking your knees? As mentioned above, when
the knees are locked, you’re transferring tension to the joint
instead of, in this case, the hamstrings, where you want it.
Now, of course, there are a few variations of a similar
movement, and strength coaches each have their own
definitions. There’s the Romanian deadlift, where you keep
your knees slightly bent but your shins straight, and then
there’s the straight-legged deadlift, where there is no knee
bend (but also no knee lockout); each variation has its own
form peculiarities and uses. All this said, locking your knees
in general is a no-no if you want the tension to remain in the
target muscles.
24 / Australian Iron Man

EAT TO GROW
NUTRITION AND SUPPLEMENTS FOR BIGGER GAINS
Bigger Muscles Through Stronger Joints

Nothing kills a workout faster than joint pain. Use these
supplements to keep yourself feeling good in the gym. By George L. Redmon, PhD, ND
“To bring about real correction of

an existing disorder is to uproot and
eliminate its cause. However, where
this can’t be done in its entirety,
make such adjustments and
modifications that will still promote
healing and repair.”
— Dr. Max Warmbrand, ND, DO
These words by Dr. Max Warmbrand,

an early pioneer of natural medicine,
imply that if you have a deteriorating
or chronic joint problem, the best way
to co-exist is to make sure what you
are doing to relieve the discomfort
also promotes healing. Normally,
the smooth lining of the joint and a
lubricant called synovial fluid cushions
joints, preventing bones from rubbing
together. However, joint health tends
to deteriorate with age as a result of
normal wear and tear, as the protective
membranes and fluids in them begins
to dry up over time.
If this condition occurs as a result of
normal wear and tear, what impact does
resistance training have on accelerating
joint deterioration? More importantly,
what can be done to avoid this
deterioration and help hasten joint repair?
These questions pose some
serious problems as sports medicine
researchers contend that the severity
of joint damage many athletes deal
with can be directly linked to hardcore
training in the gym. In fact, according to
sports medicine guru Will Brink, arthritis
Photo: Binais Begovic, Model: sam Asghari
is the most common joint problem that

weightlifting athletes encounter.
Natural joint repair

Jeff S. Volek, PhD, the well-known
sports nutritionist at the University
of Connecticut, states that whether
you experience joint pain or not, it
is wise to address the nutritional

Browse more diet and nutrition tips at
ironmanmag.com.au/nutrition
needs of cartilage and ligaments. He

Glucosamine sulfate.
also maintains that drug treatments
of painful arthritic joints are aimed
primarily at alleviating symptoms but
do little to correct the underlying
cause. Those treatments include taking
non-steroidal anti-inflammatory drugs
(NSAIDs) and cortisone injections,
and may have serious adverse effects
associated with long-term use. In
contrast, we will look at a growing list of
natural dietary supplements that have
shown the ability to not only reduce
joint pain and inflammation, but improve
the structural aspects of the joint, as
well as promote healing and repair.
BOSWELLIA SERRATA: Boswellia

is a plant originating from India that
contains anti-inflammatory compounds
called boswellic acids. Boswellic
acids have been shown to reduce
inflammation in similar fashion as
NSAIDs, but without the side effects.
Many clinical trials have shown that
boswellic acids help maintain joint
health and flexibility. For example,
researchers at the Institut Pasteur de
Lille in France reported that Boswellia
IN A RECENT STUDY CONDUCTED AT THE UNIVERSITY OF
significantly reduced the activity of ARIZONA, RESEARCHERS DISCOVERED THAT CURCUMINOIDS
a pro-inflammatory transcription
factor referred to as nuclear factor WERE MORE EFFECTIVE AT PREVENTING JOINT
kappa B (NF-ЌB). This transcription
factor (a protein that binds to specific INFLAMMATION WHEN ADMINISTERED BEFORE A WORKOUT.
DNA sequences, which control
the rate of transcription of genetic the production of rogue enzymes that increased between four and 12 weeks
information from DNA to messenger break down cartilage. Besides lubricating of treatment, whereas the time span
RNA) increases the activity or signals joints, chondroitin also stimulates of pain relief after treatment with
transmitted by joint-destructive proteins the production of proteins called NSAIDs decreased. (NSAIDs actually
called cytokines. Additionally, Boswellia proteoglycans (large water-binding reduce the activity of endorphins,
also down-regulates several genes molecules) and glycosaminoglycans, body chemicals that serve as the
researchers have labelled chemically as or GAGs (proteins in cartilage that bind body’s natural pain relievers.)
MCP-1, MCP-3, IL-1Ѓ, MIP-2, VEGF, and the water in the cartilage). Incidentally, Suggested Dose: 1,200 milligrams,
TF, which also initiate this inflammatory glycosaminoglycans are the molecules once daily
assault on the joints. According that serve as building blocks for healthy
to researchers at the University of new cartilage. Furthermore, loss of GLUCOSAMINE SULFATE: Like
Glasgow in the UK, an imbalance chondroitin sulfate from cartilage is a chondroitin sulfate, glucosamine is a
between pro- and anti-inflammatory major cause of osteoarthritis. To this major constituent found in the joint
cytokine activities causes the initiation point, researchers at the Department of matrix. In fact, it is one of the principal
of autoimmune diseases, chronic Rheumatology of the Pitie-Salpetriere substrates used in the biosynthesis of
inflammation, and joint damage. Hospital in Paris, France, performed a macromolecules that form articular
Suggested Dose: 300 milligrams, randomised double-blind study of 127 cartilage (cartilage covering the
three times a day patients suffering from osteoarthritis surfaces of the bones), such as
of the knee. Each patient received glycosaminoglycans, proteoglycans, and
CHONDROITIN SULFATE: 1,200 milligrams of chondroitin sulfate hyaluronic acid. Overall, glucosamine
Chondroitin sulfate (CS) consists of daily for three months, with study sulfate’s main function is to accelerate
repeating chains of molecules called results conclusively showing that it the production of connective tissue,
mucopolysaccharides, which are gel-like improved overall symptoms and joint the super fibre network that holds your
substances found in joints. Chondroitin mobility. Additionally, researchers at the joints together. For this reason, being
is a major constituent of cartilage, Universitat Autònoma de Barcelona, the primary component of this network
providing structure, attracting water and in Spain, reported that pain relief after and playing a key role in the makeup of
nutrients to the cartilage, and preventing chondroitin sulfate treatment steadily synovial fluid, strengthening cartilage,

and aiding glycosaminoglycan synthesis
is why glucosamine production and
supplementation is critical to the
maintenance of good joint health.
Unfortunately, as aging occurs, we
are unable to produce and maintain
adequate levels, and as levels drop,
cartilage loses its ability to hold water,
thus causing friction between the
joints. This declining production of
glucosamine sulfate in practical terms
could be compared to blowing out the
shock absorbers on your car.
Suggested Dose: 1,500 milligrams,
once daily
TURMERIC: This is a plant native to

South India and Indonesia. It has been
used for centuries in Ayurveda medicine
of India as a treatment for inflammatory
disorders, including arthritis. Much of
its healing benefits are attributed to
the active ingredient curcumin. What’s
interesting about this compound and
its impact on joint health is its ability
to turn off or inhibit the activity of
various inflammatory pathways and Overall, these scientists concluded investigators from the University of
chemicals. For instance, in a study that turmeric prevents the influx of Houston, University of Connecticut, and
appearing in the journal Arthritis & inflammatory chemicals and joint levels the University of California, the safety
Rheumatology, scientists reported that of prostaglandin (E2), a major player and effectiveness of UC-II as compared
turmeric prevented local activation of in the manifestation of inflammation, to a combination of glucosamine and
nuclear factor kappa B (NF-ЌB) and as well as an inflammatory compound chondroitin (G+C) in the treatment of
the subsequent expression of NF-ЌB– called RANKL, a member of the osteoarthritis of the knee was conducted.
regulated genes, essentially blocking tumour necrosis factor cytokine family. In this randomised, double-blind trial
joint inflammation and destruction. This factor has been implicated in a involving 52 subjects, 40 milligrams of
These researchers also found that variety of degenerative bone diseases, UC-II was more than twice as effective
turmeric down-regulates the activity such as rheumatoid and psoriatic in promoting joint health as compared
of chemokines. Chemokines are small arthritis (inflammation of the skin to 1,500 milligrams of glucosamine
proteins made by cells in the immune and joints). Interestingly, in a recent and 1,200 milligrams of chondroitin.
system that unfortunately turn up study conducted at the University of Furthermore, in a new study
inflammatory signals and cyclooxygenase Arizona, researchers discovered that recently presented in the Journal of
2 (COX-2). Cyclooxygenase 2 is curcuminoids were more effective at the International Society of Sports
an enzyme that acts to speed up preventing joint inflammation when Nutrition, researchers looking at the
the production of certain chemical administered before a workout versus its effectiveness of UC-II on individuals
messengers called prostaglandins that use after the onset of joint inflammation. with no joint difficulties found that 40
play a key role in promoting inflammation. Suggested Dose: 1,200 to 1,800 milligrams of UC-II extended exercise
milligrams a day tolerance without pain following
strenuous workouts.
UNDENATURED TYPE II COLLAGEN Suggested Dose: 40 milligrams,
(UC-II): This protein was discovered once daily
by researchers at the University of While the goal of any resistance-
Nebraska who found that chicken- training individual, athlete, or fitness
derived type II collagen modifies the enthusiast is multi-faceted, it’s
immune system, inhibiting it from important to remember that you are
attacking proteins found in healthy putting an undue amount of continuous
joint cartilage. The initial pilot study of stress on your joints. As your ability
subjects with severe joint pain, who and workload capacity increases,
took 10 milligrams of UC-II a day for 42 it’s important to realise that these
days, resulted in significant reductions milestones demand a defined action
in joint pain, swelling, and function of plan geared toward joint preservation,
affected joints. In a recent collaborative one that counters the additional wear
study by Canadian researchers and and tear that your joints experience.

RECIPE
RECIPE By Fiona Flanders
‘BUTTER’ CHICKEN FOOD FACTS

AND GARLIC RICE Apples can improve
memory. Eating two
or three a day boosts
brain neurotransmitters
that are crucial to
maintaining memory as
we age.
Oil taken in with
meals, whether as
fish oil capsules or
salad dressing, has
been shown to boost
absorption of some antioxidants and
phytochemicals in vegetables by as much
as 10 per cent. Take a few fish oil capsules
My three children all love Mum’s butter chicken and garlic naan. Unfortunately with every meal.
I can never enjoy it quite as much as they do, knowing how much energy is B-vitamins can boost energy
concealed within the fragrant, buttery, garlicky exterior. So I’ve done a little and mood, but that’s exactly
makeover here, retaining much of the integrity of the traditional flavours, but why you shouldn’t take them
allowing for my limited tolerance for chilli and reducing the fat content. before bed. The Bs may reduce
your Zs, as in insomnia. Take
Ingredients 5. Add diced tomatoes, ginger, garlic your B-complex in the morning
• Four large cloves garlic, peeled chives, cardamom, sweet chilli sauce, to get an early boost.
• ½ cup basmati rice cinnamon, cloves, garam masala, salt Daikon conducts
• 800g chicken breast, cut into 2 cm dice and sugar. Cook until mixture is quite a unique combination
• 1 large brown onion, finely diced dry and very aromatic. of antibacterial and
• 2 large tomatoes, peeled and finely diced 6. Add yoghurt and fold through just antiviral activity that
• 1 tbsp grated ginger until heated. aids in respiratory
• 1 tbsp finely chopped garlic chives 7. Add cooked chicken to sauce. health. Excess mucus in the respiratory
• 1 tsp ground cardamom Toss gently to coat all pieces. tract can capture bacteria, which daikon
• 1 tbs sweet chilli sauce 8. Serve with garlic rice. clears out as well as eliminating other
• 1 tsp cinnamon pathogens. Daikon enzymes also facilitate
• ½ tsp ground cloves Chef’s notes digestion of complex carbs, fats and
• ½ tsp garam masala • Garlic cloves can be removed from proteins, making what you eat more
• 1 tsp sea salt flakes rice, minced and returned to rice for bioavailable to you.
• 1 tsp brown sugar a stronger garlic flavour. Alternatively, Water can increase
• 300 ml Chobani no-fat yoghurt remove and discard before service. testosterone if you’re
• Olive oil spray • This recipe is sufficient for four dehydrated. A study in
generous portions. the Journal of Applied
Method • Add quick-cook vegies such as Physiology reported that
1. Place one-and-a-half cups of water mushrooms, zucchinis or spinach for dehydrated trainees
and the four garlic cloves into a pot and extra nutrition. had reduced test
bring to the boil. • Basmati rice is low GI. A higher GI rice levels compared to those who worked
2. Add rice, stir, bring back to the boil, such as white long grain would be more out fully hydrated. Apparently, low
place lid on and turn heat off. Rice suited to a post-workout meal. hydration increases cortisol, which saps
should be ready in about 20 minutes • ½ cup of dry rice will yield 1 ½ testosterone. Drink up before, during and
when remainder of dish is complete. cups of cooked rice. Divide this after your training.
3. Spray a medium non-stick pan with among the four portions. Fructose in high
olive oil spray and heat to moderate. • I’ve garnished this with a few toasted amounts may contribute
Add half of the chicken and cook until almonds, some celery leaves and a little to high blood pressure.
lightly browned. Remove to a clean diced capsicum. A study showed that
bowl and cook the rest of the chicken. those who took in more
Cover with foil to keep warm while you than 75 grams a day, which is almost as
prepare the sauce.
NUTRITION (for one serve)
Energy .............................................. 1670 kJ much as you’ll get in two cans of soft drink,
4. Spray a medium non-stick pan with increased their risk by 37 per cent.
Protein...................................................53.1 g
olive oil spray and heat to moderate. Fat .............................................................5.2 g
Add onion and cook until beginning to Carbohydrate ......................................... 31 g Browse more diet and nutrition tips at
colour. Add a little water and continue to Sodium .............................................. 507 mg ironmanmag.com.au/nutrition
cook until evenly browned.
Making a Meal of It By Daniel Hedger
Is eating more often actually beneficial for your physique goals?

Traditional bodybuilding wisdom says may curb your appetite by increasing Researchers concluded that while
that if you eat more often, you ‘speed fullness and satisfaction. caloric restriction in general was
up’ your metabolism, burning body successful in reducing body mass,
fat more quickly and improving your Effect on weight loss there was no significant difference
overall body composition. Furthermore, Recent research5 compared a two-meal between meal frequency plans.
it’s claimed that eating more frequently frequency versus a six-meal frequency However, for our purposes, it’s notable
keeps you feeling full throughout the diet on the body composition of obese that the six-meal group managed to
day, decreasing your appetite. women who wanted to lose weight. After preserve more fat-free mass.
Unfortunately, traditional bodybuilding two weeks on each of the meal plans, Additionally, a 2015 meta-analysis6
wisdom is often just broscience. the participants were measured in terms looking at 15 relevant studies
Sometimes, however, it recommends the of body composition, glucose, insulin tentatively concluded that there
right things but for the wrong reasons. and lipid components. The difference in might be a benefit to increased meal
So, what does the research say meal frequency did not appear to impact frequencies for body composition
about meal frequency? glucose, insulin, total cholesterol or LDL purposes. This came with the pretty
cholesterol. Participants lost body mass big caveat that the positive data were
Effect on hunger on both diet regimens but interestingly, skewed by one study in particular,
A new study1 looked at the effects of high- the two-meal plan resulted in a greater casting doubt on the practice. A 2014
and low-frequency eating on appetite. The loss of fat-free mass (which can include review7 had similar reservations on
study took 12 participants and submitted muscle), meaning that those on the six- the research, noting that there was
them to two three-week interventions. In meal plan held on to more muscle. “uncertainty in the literature”.
the first, they ate three times a day; in the
second, they ate eight times a day. After Meals higher in
each of the interventions, the participants protein are better at
underwent a four-hour appetite-testing controlling hunger.
session, where measurements of hunger,
desire to eat, fullness, thirst and nausea
were monitored.
The results showed that the mean
composite appetite score was actually
higher in the high-frequency eating
condition. That is, after eating eight
times a week for eight weeks, the
participants were actually feeling more
hungry, not less.
However, the protein content per
meal may be the important factor when
discussing meal frequency and satiety.
A 2011 study2 found that while meals
with higher protein were more effective
at reducing hunger than lower protein
meals, there was no difference between
eating three meals versus six meals in
terms of satiety and appetite control.
In addition, a 2015 study3 found
that a higher-protein diet may be more
effective at mitigating stress, mood
disturbances and diet dissatisfaction
when trying to lose weight.
Of course, there are other ways to
reduce appetite other than upping
your meal frequency. A new study4
published in the European Journal of
Shutterstock
Nutrition recently found that drinking

half a litre of water before you eat

Michael Neveux
MEAL PLAN
It’s uncertain whether

eating more often benefits
body composition.
References:
For general health eating patterns affect inflammation 1 Perrigue, M.M., et al. (2016.) ‘Higher Eating Frequency
8
Another recent study looked at meal independent of weight loss. Does Not Decrease Appetite in Healthy Adults.’ The Journal
of Nutrition. First published November 11, 2015, doi:
frequency and metabolic health, So, the research isn’t clear on 10.3945/jn.115.216978 J. Nutr. January 1, 2016, vol. 146 no.
specifically looking at biomarkers meal frequency’s benefits for body 1 59-64
2 Leidy, H.J., et al. (2011.) ‘The effects of consuming
for breast cancer risk but somewhat composition per se, but there are other frequent, higher protein meals on appetite and satiety
relevant here. Researchers found that valid reasons for meal frequency. From during weight loss in overweight/obese men.’ Obesity (Silver
Spring). 2011 Apr;19(4):818-24. doi: 10.1038/oby.2010.203.
an increase in meal frequency was a common sense viewpoint, eating Epub 2010 Sep 16.
3 Helms, E.R., et al. (2015.) ‘High-protein, low-fat, short-term
associated with lowered inflammation, more often may help you to feel full diet results in less stress and fatigue than moderate-
concluding “eating more frequently, and therefore you won’t pig out later, protein moderate-fat diet during weight loss in male
weightlifters: a pilot study.’ Int J Sport Nutr Exerc Metab.
reducing evening energy intake, and potentially leading to weight loss. This 2015 Apr;25(2):163-70. doi: 10.1123/ijsnem.2014-0056. Epub
fasting for longer nightly intervals is borne out in some of the research. 2014 Jul 14.
4 Corney, R.A., et al. ‘Immediate pre-meal water ingestion
may lower systemic inflammation and Also, from a digestive perspective, decreases voluntary food intake in lean young males.’
subsequently reduce breast cancer risk”. having smaller, more spaced-out meals European Journal of Nutrition. March 2016, Volume 55,
Issue 2, pp 815-819. First online: 18 April 2015
Lowering inflammation from your is probably easier on your gut than if 5 Alencar, M.K., et al. (2015.) ‘Increased meal frequency
nutrition is a net positive, whether you save up all your macros for one attenuates fat-free mass losses and some markers of health
status with a portion-controlled weight loss diet.’
or not it actually helps you lose end-of-day cheat-fest. (If nothing else, Nutr Res. 2015 May;35(5):375-83. doi: 10.1016/j.
weight. Inflammation is associated think of your poor bathroom.) nutres.2015.03.003. Epub 2015 Mar 17.
6 Schoenfeld, B.J., Aragon, A.A. and Krieger, J.W. (2015.)
with many diseases, including As part of a body composition ‘Effects of meal frequency on weight loss and body
composition: a meta-analysis.’
diabetes, cancer and cardiovascular strategy, maybe the ‘eat eight times a Nutr Rev. 2015 Feb;73(2):69-82. doi: 10.1093/nutrit/nuu017.
disease. And, of course, obesity day’ crowd have overstated their case, 7 Kulovitz, M.G., et al. (2014.) ‘Potential role of meal
frequency as a strategy for weight loss and health in
itself promotes inflammation in but in terms of overall health, having overweight or obese adults.’ Nutrition. 2014 Apr;30(4):386-
the body, so efforts to reduce body smaller meals with high protein levels 92. doi: 10.1016/j.nut.2013.08.009. Epub 2013 Nov 20.
8 Marinac, C.R., et al. (2015.) ‘Frequency and Circadian
weight will help in this respect. might be something to consider. Plus, a Timing of Eating May Influence Biomarkers of Inflammation
However, as noted by a 2014 nice little side point from looking at this and Insulin Resistance Associated with Breast Cancer
Risk.’ PLoS One. 2015 Aug 25;10(8):e0136240. doi: 10.1371/
review9, since weight loss may reduce research is that it confirms that protein journal.pone.0136240. eCollection 2015.
inflammation regardless of the helps with appetite control and satiety. 9 Mattson, M.P., et al (2014.) ‘Meal frequency and timing in
health and disease.’
method (meal frequency, intermittent Has the traditional bodybuilding Proc Natl Acad Sci U S A. 2014 Nov 25; 111(47):
16647–16653. Published online 2014 Nov 17. doi: 10.1073/
fasting, caloric deficit, etc.), further wisdom been busted or confirmed? pnas.1413965111 PMCID: PMC4250148
research is needed to determine if Neither. Medical Sciences

RESEARCH NUTRITION
VEGETABLE
BEATS FRUIT
From childhood on, we are constantly
told to eat at least five servings of
fruits and vegetables a day. It turns out
you’ll be much better off if you make
all five of those servings vegetables.
A study published in the Journal of
Epidemiology & Community Health
followed the diet and life span of
65,226 British citizens. Those who ate
four pieces of fruit a day had a 14 per
cent lower mortality rate than those
who ate none. But Brits who ate three
portions of vegetables a day had a 32
per cent lower mortality rate than
those who ate no vegetables, which
THE MANLY was almost exactly the same as those

who ate both fruits and vegetables.
This is undoubtedly due to the higher
SPICE
sugar and caloric content in fruit.
(Fruit juice had a nominal effect on
mortality.) Try to eat more vegetables
and choose low-calorie nutrient-dense
fruits such as blueberries, raspberries,
plums, grapefruit and cherries.
Curcumin, the active ingredient

in the spice turmeric, has become
popular among powerlifters and
strength athletes for its ability to
fight pain and inflammation as well
Come to the dark side of coffee
Regular coffee consumption is linked to decreased death from
as ease wear and tear on joints. cardiovascular disease, lowered incidence of certain cancers and
Now, an animal study performed at decreased risk of type-II diabetes. It’s also great before a workout
the University of Nigeria has shown and is the only thing that gets many of us out of bed in the morning.
that curcumin may dramatically If you’re a coffee snob who is trying to lean out, focus on dark-
raise levels of circulating roast brews. A recent study published in the journal Nutrition found
testosterone. In the study, mice that darker-roasted coffee beans conferred greater metabolic
that were given curcumin for 30 benefits than lightly roasted beans, specifically in how they help
days had testosterone levels that the body manage circulating glucose levels. Common names for
were 257 per cent higher, as well as dark roasts are French, espresso, Italian and Sumatran. In case
improved sperm quality, compared you’re worried about overdoing it, the healthy male subjects who
participated in the study consumed four cups of coffee a day.
to the mice that did not consume it.
The human equivalent of the dose
used in the study is approximately
one to one-and-a-half grams of
curcumin, which is easy to get
with a supplement. If you do take
a curcumin product, use one that
contains black pepper extract
(piperine), which dramatically
improves the absorption.

NUTRITION RESEARCH
LIVE LONG,
SKIP SOFT
DRINKS
Most of us eat for our
physique, but wouldn’t it
be nice if the diet that helps
us get abs also helps us live
longer? It’s actually pretty
THINK ZINC close. Brand-new research
published in Nutrition
New research from the Technical University of Munich sheds light on the fact
that even a slight zinc deficiency has profound results, namely impaired digestion. Journal compared the diets
This is news because of how quickly it happens. A lack of zinc begins to hamper and DNA strands of 556
digestion after just one week of insufficient intake, which is far earlier than other people (the longer the strand,
symptoms of zinc deficiency appear. A more serious deficiency can lead to fatigue, the longer you have to live).
decreased testosterone levels, and a depressed immune system. Zinc intake is The greatest correlations
especially important for young healthy physique athletes because two ways the
body loses zinc is through sweat and ejaculation. Also, the main dietary sources
between healthy DNA and
of zinc are dark poultry meat, cheese, shellfish and nuts, which aren’t often on certain foods were with
the menu when filling 20 Tupperware containers on prep day. Make sure your seaweed, legumes, fish and
multivitamin contains zinc or try taking a night-time dose of ZMA. You can also nuts. A high-calorie diet
have your doctor check your zinc levels with a simple blood test. was inversely proportional
to a potential long life, and
specifically the consumption
of soft drinks had a very
Move over kale, acai, pomegranate negative effect on DNA
juice and coconut water: Beetroot length. Unfortunately, diet
juice is the latest bodybuilding drinks sweetened with non-
superfood. Unlike those others, caloric agents like aspartame
beetroot juice seems to have
had the same effect on DNA
relevancy to the gym and
might be the next big thing
as sugary sodas.
when it comes to pre-workout
supplements. British scientists
took a group of trained gym rats
and gave them either a couple
of ounces of beetroot juice or a
placebo before having them bench
press 60 per cent of their one-rep max
to exhaustion for three sets. The group
who consumed the beetroot juice was able
FEEL
to perform 20 per cent more reps than the
placebo group, a significant difference in
work output. The dose of beetroot juice
was standardised to 400 milligrams of
THE nitrates, the active ingredient in the red

earthy-flavoured beverage. Nitrates are
an exciting new supplement category
BEET
for athletes, as they have been shown to
convert into nitric oxide and enhance
exercise tolerance and performance.

RESEARCH FAT LOSS
We all get tired of cooking sometimes.
GREEK VS. ITALIAN The trick is to find a decent takeaway

place that won’t ruin your diet. And
new evidence says this is trickier than
you even thought. A study published in
the Journal of the Academy of Nutrition
and Dietetics described the work
of nutritionists from Tufts University
who assessed the caloric content of
more than 360 meals from non-chain
restaurants (meaning their nutrition
info was not published) across several
major cities. The scientists felt that 92
per cent of the meals contained more
calories than a person would require.
On average, meals from Chinese, Italian
and American eateries contained the
most calories. Meals from Greek and
Japanese restaurants contained the
fewest. They found that the difference
between the average Italian meal
and the average Greek meal was a
whopping 500 calories. Time to say
arrivederci to your local red-sauce joint.
SUGAR SQUELCHES
KEYS TO
RAPID TESTOSTERONE
WEIGHT
A recent study sponsored by the Italian gonadotropin-releasing hormone that
government and published in the was secreted, thus limiting testosterone
LOSS International Journal of Endocrinology

examined the link between sufferers of
type-II diabetes and low testosterone
production. The level of glucose in the
blood used in the test was roughly equal
to what someone might experience
levels. The researchers exposed if they binged on rapidly absorbed
Extreme fat loss calls for gonadotropin-releasing hormone, carbohydrates. If someone has poor
extreme effort, such as a combo a substance secreted by the insulin sensitivity and goes overboard
of intermittent fasting (IF) and hypothalamus that triggers insulin on sugary carbs, they can easily reach
extended steady-state cardio. release, to high levels of glucose. the range of blood glucose that begins
While this sounds like a recipe for The glucose blunted the amount of to inhibit testosterone production.
muscle wasting to bodybuilders and
physique athletes, the results were
surprising. Sports scientists at the
University of Illinois at Chicago
examined four groups of overweight
people who either did IF, cardio (40
minutes at five per cent of max heart
rate), both or nothing at all. (In this
experiment, IF entailed alternating
regular days of eating with days of
eating one meal that consisted of
25 per cent of daily calories.) After
12 weeks, the group who engaged in
IF and cardio lost the most weight
(twice as much as the fasting-only
group) but lost almost no muscle. The
IF/cardio group also improved their
markers of cardiovascular disease.

ARMa
The best bi’s and tri’s o o
that you’ve never don
BY NICK NILSSON
PHOTOGRAPHY BY BINAIS BEGOVIC

g don

ARMAGEDDON
ormal exercises and training techniques will get you normal
results. To really maximise your arm size, you need to use
unique exercises and techniques that systematically attack
your biceps and triceps from multiple angles, focusing on
overall mass, extreme stretch, and peak contraction. This
taxing eight-exercise arm workout will push your biceps and
triceps to their limits, using exercises and training methods
that strategically target the muscles for maximum growth.
This workout runs through four unique exercises each for
biceps and triceps, and will attack your arms from every angle
for intense stimulation. It’s time to crush your arm-building
plateau and go far beyond normal curls and pushdowns to
build your arms. These unique exercises target your biceps and
triceps for ultimate hypertrophy by hitting the muscle fibers
from all angles with maximum tension, stretch, and loading.
oading.
ARMageddon Workout
EXERCISE SETS REPS REST
Biceps
One-Arm Barbell Curls 3 6-8 90 seconds
Barbell Incline Curl Holds 2 holds 40-60 seconds 60 seconds
Kick-Up Dumbbell Curl Negatives 3 4-6 (each arm) 90 secondss
Supinated Dumbbell Farmer’s Walks 1 60 seconds zero
Superset with Flexed Arm Hang 1 To failure n/a
Triceps
Decline Close-Grip Bench Press 3 4-6 2 minutes
Bodyweight Triceps Extensions 2 8-12 90 seconds
Lying Triceps Extensions/
Close-Grip Bench Press* 3 10-16 total 90 seconds
Facing-Away Incline Cable Pushdowns 2 10-12
*Perform as an In-Set Superset, switching the exercise every rep.
60 seconds
AXEL
On the final set, go to failure on the Close-Grip Bench Press. ALVAREZ JR.
AGE: 26
LIVES: Orlando, FL, from
San Juan, Puerto Rico
One-Arm Barbell Curls
PROFESSION: USMC
SETUP: This exercise is going to veteran, certified personal
activate your biceps and forearms trainer, prep coach
by forcing you to curl the bar and
balance it in one hand at the same LIKES: Loyalty, spending time
time. This exercise will give you with family, travel, church,
massive growth stimulation right off going to the beach, movies,
the bat. Start with just the empty playing sports, competing in
Olympic bar, adding weight only if Classic Physique
you can perform at least eight reps DISLIKES: Dishonesty
with the bare bar. If you need to
use a lighter weight, you can use an FAVORITE CLEAN MEAL:
EZ-bar. Steak and red skin potatoes
EXECUTE: Start by gripping the bar
FAVORITE CHEAT MEAL:
in the center with one hand so that
Pizza, burgers, Puerto Rican food
it’s well-balanced in that hand. Curl
the weight up, focusing on squeezing LISTENS TO: Reggaeton,
the bicep hard. Because the bar is salsa, bachata, hip-hop
so long, balancing the bar will place
tremendous stabilising demands SPONSOR: MuscleSport
on the bicep and forearm while the International
muscle is also flexing the elbow. FACEBOOK:
axeljr23
INSTAGRAM:
@axel_alvarezjr

Barbell Incline Curl Holds
SETUP: This is an isometric hold in the biceps’ most extreme stretch
position. Using a barbell or straight bar instead of dumbbells, lock the hands
into a fully supinated position, maximising the stretch. This requires either
a partner to hand the bar to you, performing the exercise in the power rack
so you can set the bar on the rails and grab it from behind you, or using
another bench to set the bar on.
EXECUTE: Set your feet on the seat and sit halfway up the back of the
bench so that your upper back is hanging off the top end. This will allow you
to arch your back over the bench and lean back, allowing your shoulders to
get pulled back, which dramatically increases the stretch on the biceps. The
key here is the resisted stretch. Don’t let the bar passively hang. You want to
be actively contracting your biceps against the resistance at the bottom.
If you can’t or don’t want to use the rack, you can use a straight-bar
attachment on a high pulley, holding the bar behind you instead, stepping
forward so that the arms are pulled backward into the extreme stretch
position for the biceps, similar to the bottom position of the incline curl.
Kick-Up Dumbbell Curl Negatives

SETUP: After the stretch holds, your biceps muscle will be
fully pumped. Now this eccentric-focused exercise is going to
continue dealing massive muscle-fibre damage. For this, you’ll
need a pair of dumbbells a little heavier than your normal one-
rep max (1RM) for the dumbbell curl. Hold the dumbbells in a
neutral (hammer) grip at the bottom. Move one dumbbell in
front of your body so the end is resting on your thigh.
EXECUTE: To begin, use your leg to powerfully kick that
dumbbell up into the top position of the curl with your forearm
fully supinated, palm facing up. This method is going to allow
you to do what is essentially a self-spotted negative. Perform
an eccentric-focused rep from there. The key for successful
eccentric training is that it’s not just about lowering the weight
slowly. You have to fight gravity all the way, actively trying
to curl the weight up as the weight bears down. This active
resistance is what causes maximum muscle damage. Alternate
arms on each rep and perform four to six reps on each arm.
If you can do more than six reps with some degree of control,
you’re not using enough weight.
A B
Supinated Dumbbell Farmer’s Walk flexed arm hang Superset: Supinated Dumbbell
Farmer’s Walks and Flexed Arm Hang
SETUP: The first exercise of this superset hits the biceps
hard with absolutely no curling involved. Grab a pair of
heavy dumbbells — this should be a weight you’d normally
use for heavy curls (though lighter than what was used for
the previous exercise) — and hold them beside your hips
with palms forward. That supinated position is key, as that is
what puts the resistance on the biceps.
EXECUTE: Walk for 40-to-60 seconds or more. Every step
you take places constant tension directly on the biceps,
putting them under heavy resistance for far longer than
you’d normally be able to bear during a set of curls. For the
second part of the superset, finish your walk in front of the
chin-up bar. Jump up into the top of the chin-up and hold
in a flexed arm hang position, squeezing the biceps hard for
as long as you can, then fight the negative all the way down.

ARMAGEDDON
Decline Close-Grip Bench Press

SETUP: This exercise is one of the single best overall
mass-builders for triceps. The angle of your body
allows the use of maximum weight while the position
and leverage is easier on your shoulders than the
flat-bench version. If you don’t have a decline bench,
put a plate under the end of a flat bench to get at
least a slight decline. Go relatively heavy on this
exercise, aiming for four-to-six reps per set. A
EXECUTE: Take a shoulder-width grip (no closer)
on the bar and unrack it. Lower the bar under control
to your lower rib cage. On the way down, keep your
elbows tucked in fairly close to your body. They
don’t need to be tight up against your side, but they
shouldn’t flare out wide either. Pause briefly at the
bottom to reduce the elastic tension on the triceps
so the muscles perform more of the actual work. As
you press up, focus on pushing with the heels of your
hands to maximise the loading on the triceps.
SCAN WITH
YOUR IN-SITE
APP TO CHECK
OUT AXEL
ALVAREZ
JR’S CLASSIC
PHYSIQUE
POSING. B
A
Body weight Triceps Extensions
SETUP: To really develop the long head of the triceps
(the biggest head that makes up a substantial portion
of the mass of the triceps), you need to work with
your arms in an overhead position. This exercise puts a
massive stretch on the triceps in that overhead position
and only requires your body weight.
You’ll need a bar set about two to three feet off the
ground (a Smith machine bar or an Olympic bar set on
the rails in the power rack work well). Set your hands on
top of the bar with a false grip (thumbs on the same side
as fingers). Set your feet about three-to-four feet away
from the bar.
To maximise the stretch on the triceps, once you
have your hands set on the bar, externally rotate your
B shoulders. This means rotating your arms so that the
insides of your elbows are facing up. This prevents your
elbows from flaring out to the sides during the exercise
and reducing the stretch.
EXECUTE: Keeping your body stiff and slightly bent at the
waist, bend only at the elbows and lower your head under
the bar. Hold that stretch position for a few seconds, then
extend back up. You can adjust the difficulty by moving
your feet closer in, which will make it easier, or further
away, which will make it harder. Moving the bar up also
makes it easier, while lowering the bar makes it harder.

A B
C D
In-Set Superset: Lying Triceps Extensions and Close-Grip Bench Press
SETUP: This is a combination exercise using a method EXECUTE: Select a weight you can get at least 10-to- Since the extension is the weaker exercise, end the
I call ‘In-Set Supersets.’ For this combo, you’ll alternate 12 reps with on the extension. Lower the weight to your set once you get near failure on the extension. Once
reps of lying triceps extensions and close-grip bench forehead, then extend back up. Don’t let your elbows you can’t do any more extensions on the last set, rep
presses. The two exercises share the same top position, flare out to the sides. Once you’re back in the top out with as many presses as you can. It’s a stronger
making it very easy and natural to switch between them. position, lower the weight to your chest in a close-grip exercise and will allow you to get a few more reps with
(You’ll use the same EZ-bar for both exercises.) bench press, then press back up. After that, return back the same weight.
into the extension. Repeat these alternating reps for
five-to-eight reps on each exercise (10-to-16 total).
A B
Facing-Away Incline Cable Pushdowns
SETUP: To finish off your triceps, this final exercise into your sides through the entire push. Hold the
is going to put a massive peak contraction on them. contracted position and squeeze the triceps hard
Attach a straight handle to a high pulley and set an for several seconds at the bottom of each rep. Your CONNECT WITH US
incline bench facing away from the pulley. triceps will get no break and will be under constant ausironmanmag ausironman
EXECUTE: Reach back up and bring the bar to the tension for the entire exercise. As well, the facing-
top position of a pushdown, with your elbows fully away position forces your body down onto the bench, ausironman ausironmanmag
flexed. Extend your arms and push down until the so there is no cheating via body movement, which can Australian Iron Man Magazine
bar contacts your thighs. Keep your elbows tucked be a tendency with the standing pushdown.

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7 life lessons I’ve learnt
from competitive bodybuilding
By Josh Dickinson
It is easy to think that rocking the bodybuilding stage is all

about fake tans, bright lights and bulging biceps. What possible
life lessons could you ever learn from being a competitive
bodybuilder? Well, you know, it’s not all about fake tans and biceps!
I
f you asked someone outside the loop to define a
bodybuilding competition, a typical response would be
‘big stage, fake tan and flexing biceps’. But as athletes,
we know there is so much more to it.
There is so much more to be gained from being a
competitive athlete, where you will not only grow your
physique but, quite possibly, grow to become a bigger person.
I know for me, personally, I wouldn’t be the person I am
today if I didn’t take the plunge back in 2001.
For myself, being a competitor has opened up a major
can of whoop-ass on my life — all for the right reasons!
I honestly believe that my life’s direction has been
influenced by taking some of the important lessons I’ve
acquired on stage and continued with off the stage.

POSEDOWN!
1. It’s not
about plastic
trophies
Competition is never about the
actual trophies. To subjectively put
a price on your self-worth via a $10
piece of plastic? Please.
Competition means many things
to many different people. And
the most successful competitors
I know focus on what the trophy
represents rather than what it
actually is. The trophy is the
representation of the journey, the
pain, sacrifice and success from
setting your goal to its achievement.
We all want to be winners. But
at the end of the day, if you don’t
come first, it’s not a big deal. It still
doesn’t change the fact that you
faced your challenges head-on and
made it to the stage.
Diep Nguyen
Competition is
about more than the
Lesson learned: immediate rewards.
There is nothing wrong with
striving to be the best version
Set a goal outside
of yourself as possible. your comfort zone.
2. It’s great to set a goal

outside your comfort zone.
The day you set a goal of competing, has all been worthwhile, that
you are making an agreement with you are making progress.
yourself that you are capable of The best way to create the
more. The desire to compete doesn’t applications needed for progress is to
need to be fuelled by some big, push past comfort zones. When you
elaborate life plan. You may want know that you are about to put it all
to compete simply because you on the line, and to be judged for your
want to experience competition. efforts, your consistency and your
And for some people, they want focus is extremely motivating.
validation. Not from peers, but
from themselves. After training Lesson learned: Often, your
consistently for a few years, you next level of success is achieved by
want to know that the effort, constantly setting goals that are slightly
the consistency and sacrifice out of reach, and then just going for it.

3. It’s only ever about YOU
and no one else
Competition is defined as the activity or condition of striving to
gain or win something by defeating or establishing superiority over
others. And yes, with a bodybuilding competition, we are being
judged against our fellow athletes on stage. We are all striving for
first place — but there’s a catch. That catch is, this is a subjective
sport. There is no absolute that you can be determined as the winner
by, as there is in a performance sport (e.g. lunging over the line in the
100-yard dash).
You are simply being assessed by how you are presenting your
months (if not years) of diligent work, against your fellow athlete, via
multiple ‘personal’, subjective decisions.
Therefore, the best chance you have in creating an ‘absolute’
decision is to present yourself as the clear winner. Subjectively, the
judges will have no other choice than to award you with victory.
Lesson learned: At the end of the day, you are competing

against yourself — your goals, your journey and trying to achieve
your expectations. These are the only things we have in our control,
In the end, you’re really
Ron Avidan
only competing against so we should spend more time focusing on what we can control —
yourself and nobody else. and less time on what we cannot.
Through comp-prep, you

learn about yourself.
4. Success is the journey,

not the destination
I’ve spoken to many competitors who have said that at the end of the day,
the competition is almost an anti-climax to their content preparation.
How can that possibly be when we are so focused on working towards the
end goal? Because the REAL enjoyment is achieved via the journey, not
just the destination.
While many may see weeks and months of preparation as arduous, we
embrace the process. The day-to-day grind gives us purpose and the end
result is merely the finalisation of the (current) end goal.
Lesson learned: There is so much to be gained through the journey

itself, day to day, week to week and month to month. It is a hell of a long time
Silvio Morelli
to simply ignore while focused on just an outcome. The competition isn’t only
a one-day event. Rather, every day you succeed is a daily competition won.

POSEDOWN!
5. You learn
resilience and
tenacity
Let’s face it, no matter how you prep, the
journey is going to be challenging at best.
Know that you are going to face many
obstacles and tough times along the way.
You are going to question whether you’re
good enough; you are going to question the
purpose of it all. But as the saying goes, tough
times build tough people.
Through your prep you are going to build
incredible resilience and tenacity. The
enhanced capacity to recover quickly from
difficult tasks — things that would be an
insurmountable roadblock — will seem to be Competing gives you
much more easily navigated when you have an a personal challenge
like no other.
impending goal.
And it is very common for this quality of
being very determined to carry over into other
aspects of your life. All of a sudden, the never-
ending demands from outside influences
seem more manageable and you become more
efficient at getting more done.
Lesson learned: The physical pursuit

of ‘perfect’ is just a small drop in the ocean
compared to how you can grow mentally
through your preparation. The challenge is
real, the angst is real — and the GROWTH is
very real!
Time is no object
for Kevin Levrone.

6. It’s never
too late to start
It’s one of those things we may wonder: ‘Have I left it too late?’ No matter
your age, we always wonder: ‘Am I good enough?’ and ‘Should I wait?’
Wait for what? There will never be a perfect time to start more so than
right now. If this is something you want to do, then get your goals sorted,
your plan designed and act upon your impulse. Be outstanding.
When it specifically comes to age, bodybuilding is unlike any other
physical pursuit, where the hands of time don’t seem to apply to us the
same way it influences other sports. Commonly, past 30 you are entering
the twilight of your sporting career. By 40, you would be defiantly out
of the elite game or have dropped back to a more social level. But look at
Dexter Jackson: at 46 years of age, he is in the absolute shape of his career,
cleaning up Arnold Classic after Arnold Classic. And the Maryland
Muscle Machine, Kevin Levrone who, at 52, is about to make a comeback
to the Olympia stage! So as you may be sitting here thinking, ‘Is it too late
to start?’ NEVER! Why are you wondering? If you want to, go for it!
Lesson learned: If you want something, go for it! You will never
Diep Nguyen
regret stretching your comfort zone and giving it a go. You will only ever
regret missing your opportunity.
7. Express
Bodybuilding has a tight-knit
community of supporters.
gratitude
and give back
When you go to a show, what do you
see? I’m there to watch the awesome
competitors for one, but what else
do you see? You will notice a tight-
knit community of people focused
on ‘giving back’. From the back stage
helpers, the judges, the door staff and
everyone else involved with running
the show, you will find they are there
because they want to give back.
They are there supporting the
athletes and creating opportunities
for the next wave of people coming
into the sport, for those athletes who
work up the courage to get on stage
and compete.
And that is really cool! You will
find there is a certain camaraderie
that extends way past the stage and
into everyday life. You will witness
that those giving their time at
the show also give their time and
knowledge to people every other day,
be that in the gym, online or any other
opportunity they may have.
Danny D’Mello
Lesson learned: Experience

grows bigger people, and it is a special
quality to be magnanimous.

DANNY
HESTER
HIS TIME
TO SHINE AGELESS DANNY HESTER, 47, TAKES AIM AT THE INAUGURAL
PRO CLASSIC PHYSIQUE TITLE AT THE 2016 OLYMPIA.
BY LONNIE TEPER • PHOTOGRAPHY BY BINAIS BEGOVIC

DANNY HESTER
DANNY THAI HESTER strolled
gingerly down Rose Avenue in Venice,
California, on a warm, breezy late
June afternoon. He was headed for the
celebrated eatery the Firehouse, not
only to down meal number five for the
day, but to do a sit-down interview with
a magazine reporter.
Born in Thailand to a Thai mother
(thus, the middle name) and German/
Cherokee father, Hester’s family moved
to Ventura, California, after his dad,
a member of the CIA, died in a plane
crash during the Vietnam War. His
grandfather on his mother’s side was
the police chief of Bangkok.
A star on the wrestling mat during
his high school and college days,
Hester was given the moniker ‘Hester
the Jester’ by a reporter for his antics
around Gold’s Gym over the years. But
he was in a more subdued mood for SCAN WITH YOUR
IN-SITE APP TO GET
this summit. BETTER ACQUAINTED
WITH CLASSIC
Easy to understand why: The PHYSIQUE CHAMPION
47-year-old, who has placed a ‘stop’ DANNY HESTER.
sign on the aging highway, was leaving

for Memphis, Tennessee, in a couple
of days for the Dexter Jackson Classic,
where he was looking to make it two
wins in a row in the newly formed IFBB
Pro Men’s Classic Physique division.
To refresh your memory, the 5’6”,
170-pounder (77 kg) became the first-
ever winner in the category when
he topped a field of 21 at Veterans
Auditorium in Culver City, California,
last March. With only three weeks of
prep and hampered by a neck injury for
the previous few months, Hester was
actually talked into doing the show by
US Iron Man publisher Binais Begovic.
Hester outpointed noted vets
Darrem Charles and Stan McQuay,
second and third, respectively, to qualify
for a trip to Las Vegas in September as
Classic Physique makes its Olympia
debut. Both Charles and McQuay
qualified soon after to earn a rematch
with Hester, among other standouts
who will be onstage in Sin City.
Hester feels Classic Physique
will flourish sooner than later in the
industry, and he is confident he will be
wearing the inaugural Classic Physique
crown when the judges’ votes are tallied
at the Olympia. Considered by many as
the poster child for Classic Physique
with nearly flawless symmetry, Hester
is thankful for the birth of the new
category, but isn’t afraid to speak up
when discussing ways to improve the
young division.

DANNY
THAI
HESTER
AGE: 47
LIVES: Venice, CA, USA
PROFESSION:
IFBB bodybuilder, inventor,
celebrity trainer
FAVOURITE DRINK:
Ice-cold coconut water
GO-TO WEBSITE:
Instagram, Facebook,
ironmanmagazine.com
DESERT ISLAND
EXERCISES: Squats,
dips, and rows
BINGE TV SHOW:
Ancient Aliens on
History Channel
ULTIMATE VACATION:
Fly on a G6 jet and travel
the world looking at
ancient ruins with my wifey
FAVOURITE CHARITY
OR CAUSE:
Animal rescue
SPONSOR: God
INSTAGRAM:
@dannyhester

DANNY HESTER
“I LIKE BEING
IN SHAPE,
ESPECIALLY AT
MY AGE. IT’S MY
BUSINESS CARD.”
LONNIE TEPER: Before we get into bought some diving shorts from a sports LT: Your dinner has arrived: steak
the Classic Physique, where are store last year — bigger than Speedos, and a yam, just water to drink. I’ve
you living these days? Still dividing a bit wider and looked, as I said, like the never seen you in bad shape since
time between Ventura and Venice? old-school trunks. I actually guest-posed the first time I saw you at the 1992
DANNY HESTER: Not so much. I in those trunks at the 2015 NPC West USA, 26 years ago.
have a house in Newport Beach and just Coast Classic. DH: Pretty much. I like being in shape,
rented a place in Sherman Oaks. I like the I didn’t break any rules. The criterion especially at my age. It’s my business
Valley, it’s centrally located, and my wife’s talked about the length, but not how card. There’s plenty of time to get out of
a singer, so it’s a good place for her to be as short they could be. There were some shape when you get older [smiles].
well. Monique is also a great cook — she’s complaints, but some of the other guys
Italian — so she helps my nutrition! had their IFBB shorts tailored to look LT: Your face has barely aged over the
similar to mine. Jim [Manion] saw the years as well. What’s in the water?
LT: About the Classic Physique trunks I wore in a photo shoot, sent me DH: Actually, I do drink a lot of water, so
division. Suggestions? a letter telling me about some of the much in fact that I’m constantly having
DH: Change the trunks. The rules for concerns, and asked me not to wear the to go to the bathroom. I go so often people
the trunks were vague to me, and I same trunks again. Jim cares about the think I have a prostate problem. I checked
thought the old-school posing trunks athletes and was kind enough to send — I don’t [laughs]! I try to keep my stress
were allowed. The trunks had to be black me some official IFBB trunks to use at levels low as well; I laugh at silly things,
with no company logo on the material. I Dexter’s contest. even at myself. Stress ages you.

When I worry, I exercise and it makes
me feel productive and in control. When
I’m mad, I try to be around pets, or animals
in nature, especially moving water, like a
stream or the ocean. It’s calming and gives
me such peace and centering to my soul.
That’s why we all need to adopt a pet from
a shelter. There are so many animals in
need of good, loving homes.
LT: You’re at a seminar. One of

the fans asks you to explain the
difference between bodybuilding
and Classic Physique. Your reply?
DH: In recent years it’s come down to
having shredded glutes or not having
shredded glutes. I lost several shows
because my glutes were not as shredded
as the guy who beat me, even though I
had a much better overall physique.
In pro bodybuilding it’s about size
and shredded glutes. And getting
body fat levels down that low to have
shredded glutes isn’t very healthy. That
became more important than symmetry.
Hopefully, things will reverse in Classic
Physique, with symmetry being much
more important than big, freaky muscles
with huge veins popping out all over.
LT: Has your training changed since

you’ve switched divisions?
DH: Yes. I don’t have to put on more size,
which is good, because I have small joints
— not having to go so heavy is better for
my joints, and I want to look good as long
as I can. Taking things to the limit, or
past it, all the time has taken its toll on so
many competitors. I concentrate on my
weak points, with hopes of obtaining as
balanced a physique as possible.
LT: Were you a muscular kid?

DH: Yes, I was. I wrestled in high
school and college, did gymnastics
and martial arts. All of my sports
were individual. There’s way too
much politics in team sports. My first
poster up on my wall at home was of
Bruce Lee, who was totally shredded.
I wanted that look. Then when I saw
Pumping Iron I started lifting weights. classes should be raised a bit. My limit is that number will grow. Then again, what
I remember taking down the poster of 170; I think 175 would be better. Maybe would that be saying about bodybuilding,
Bruce Lee and putting one up of Arnold. follow the same weight classes as the that it’s not about classic type physiques?
That was my transition [laughs]. NPC follows now at the Nationals. Despite the emphasis on size and
I think they kept the weight down striations, there are still some beautiful
LT: What do you think about the because they hope that a lot of the more physiques in bodybuilding, like Dexter
future of Classic Physique? muscular Men’s Physique competitors and Shawn Rhoden to name a couple.
DH: It’s here to stay, but I think, in will make the switch. Sadik Hadzovic,
addition to changing the style of the second in the Olympia Men’s Physique, LT: What do you do, training
trunks, the name should be changed to is switching to Classic Physique. There wise, that’s different from most
Classic Bodybuilding and the weight are several others as well, and I think bodybuilders?

DANNY HESTER
“I REALLY
DON’T HAVE A
SET PROGRAM,
I TRAIN WHAT
I THINK IS
NECESSARY
AT THAT TIME.”
DH: I don’t take time off like a lot of impingement, by going too heavy, for DH: I try to train every day, but, as I
them do. I try to stay in good shape example, I will take that day off and said, I will miss days here and there if
— photo shoot shape — all year round. double up on the body part I missed something comes up that becomes my
I’m unconventional compared to when I feel better. There are days day or days off. Then I’ll try to make it
most competitors in that I don’t count when I miss the gym due to business up with two, sometimes three, workouts
calories, fats, protein or carbs. I do keep obligations, so I’ll make it up. I’m going on the same body part on the same day.
my carbs low as much as possible. I have to hit arms three times today. I really don’t have a set program, I train
to have more protein than carbs. what I think is necessary at that time.
LT: Do you do less cardio now that I guess saying I hit a body part every
LT: Does being 47 have as much to you weigh less? five days would be accurate most of the
do with training lighter these days DH: I probably do more cardio. Prior to time, but nothing is set in stone when I
as your lower weight limit? a contest, I do the treadmill at medium go to the gym.
DH: Yes, it does. I have to be more speed at a 30 per cent incline an hour
careful about preventing injuries. a day, five days a week. It really hits my LT: Okay, then what is your
However, forced to not go over 170 glutes, hams, and calves as well. favourite exercise for each body
gives me the chance to concentrate on part?
improving certain areas of my body LT: What is your workout schedule DH: Legs: single leg press, knees
without risking injury. If I do feel an like these days? outward. Hams: seated leg curls. Calves:

ONLINE
IRONMANMAG.COM.AU
News • events • training • nutrition • photos • and more!
DANNY HESTER
calf raises off of leg press. Biceps: successful people seem to gravitate DH: First off, I want to thank Binais
hammer curls and triceps, triple towards me. I love animals, as you know, for being so supportive of me through
overhead cable extensions. Rear delts and when I lost Elvis, my mini-Doberman his magazine. The shoot took place
and shoulders: reverse peck deck. Chest: pinscher, a year to the day from my early morning in Manhattan Beach
dips leaning in. Abs: seated leg lifts, feet Classic Physique victory, I felt like I’d lost [California]. I like shooting with
together knees apart. Abs and obliques: a son since I don’t have any children. Iron Man because Binais is a good
twists, 35 reps. photographer, knows what he wants,
LT: Sounds like you have a heart that and is fast. He lets me try different
LT: Most people don’t know of matches the size of your muscles. ideas that I feel comfortable doing. We
your impressive, varied background: Does that mean you won’t mind were done in three hours, while most
Registered nurse, where you where you place at the Olympia? other photographers would take all day.
worked in a state mental institution; DH: No way! That contest is mine to I didn’t even eat or get a pump — he
correctional officer in the state lose! I have the symmetry to win if I wanted me to look relaxed and enjoy the
prison system; entrepreneur, come in the way I’m capable of. I’m only process. The weather and water were
creating G Flex [a portable complete 170 pounds, but I look bigger because warm. Bodybuilding in sunny Southern
body workout system] among of having small joints. When I saw California is a great combination!
other projects; celebrity trainer; and the photos of my shoot with Binais,
former gym owner. Anything else I thought I looked about 185 to 190 LT: Any advice for up-and-coming
you’d like to share? pounds (84–86 kg). I’m very confident competitors?
DH: I come from a large family, with I’m going to win it. DH: Be patient. Enjoy the journey and
three brothers and two sisters. I don’t don’t worry about your placings in
like bullies. If you’re mean, I gravitate LT: Speaking of that shoot with contests. Your time will come, just like
towards the underdog. For some reason, Binais, how was it? mine did.

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Taking Tech Stock By Thomas DeLauer
Relying on fitness technology can make your training better, but it can also make it worse.
Photo: Eric Wainwright

The days of trusting your own judgment everyone to become their own diet helps them understand what they are
and your own process when it comes expert and to truly hold themselves doing. There are people who are simply
to dieting are beginning to come to an accountable. In the grand scheme of wired in such a way that seeing what they
end. Personally, I sit at the tail end of an things, this is great! eat and tangibly logging it is the only way
era where we’d rely on only the mirror But with such readily available that it will truly register in their minds.
and our willpower to dictate where we access to technology, it can begin to do For these kinds of people, it can take
go with our training. Nowadays, there is the job for you a little too well. For the the guesswork out of the equation. For
so much in the way of technology that person who would ordinarily need to others, that same guesswork can make
does this for us, it’s beginning to take become very in touch with themselves bodybuilding a fun challenge.
some of the ‘mad scientist’ guesswork to find success, technology can stand
out of building our bodies. I am here in the way of learning how foods react A change in the industry
to submit this question: Is the advent with their bodies or how a certain Gurus, coaches, trainers, icons. Do we
of fitness technology impacting our food may impact their physique and need to listen to them anymore, or is
training in positive or negative ways? even their mind. Eating and logging the power really in our own hands now?
simply becomes part of the daily data The internet has made it so
Allowing for accountability input and can get muddied along with information is accessible everywhere.
With products like MyFitnessPal, Lose other countless metrics and mental Information on how to get healthy,
It!, and a multitude of other training spreadsheets. In a sense, it takes the information on how to get ripped, even
and diet apps, the ability to chronicle true understanding of what they are information on how to do workouts with
your food intake and training is right eating out of the equation. your dog (okay, that was my video). One
in front of us at all times. The advent of Now for others, chronicling food intake would think that this would allow for
such technology allows for just about with technology becomes something that us to have all the information we could

GO PRO
I’M PRETTY CONFIDENT
THAT THE PIONEERS OF
OUR SPORT WOULD BE
DISGUSTED WITH THE LACK
OF TRUE CONNECTION THAT
WE HAVE WITH OUR BODIES,
AND UNFORTUNATELY, MUCH
OF IT CAN BE ATTRIBUTED
TO TECHNOLOGY.
ever want and apply it accordingly,
right? Wrong.
Obesity rates are at an all-time high,
people are even more confused about
what to eat than ever and people by and
large aren’t getting much healthier. I can
only speculate, but I think this is due in
part to what is called ‘analysis paralysis’,
or information overload. There is so
much information there, we don’t know
who to trust. We just become rampant
consumers of information without ever
putting a plan into effect.
If you look around or really start
paying attention to how people react to
motivation and intention, you will quickly
see that people love the idea of getting
healthy, or they love the idea of getting
motivated, but that idea rarely become
execution. This is big business for pump than he is with finishing his set? a stepping-stone that helps you get to
technology, but not big business for the This is where technology can begin to that next level of health and fitness, then
overall end goal: getting fit and healthy. really get in the way. more power to you, because you have
Am I saying that technology is hurting There is no doubt that there is a fair managed to identify where you can use it
our goals and our results? Heck no. level of distraction when we talk about to your true advantage. But I invite you to
There are many ways that it helps us and logging our workouts or food. That be a bit more introspective and identify if
gives us that extra bit of knowledge that disconnect that I mentioned earlier is so it is helping you or hurting you. There is
we need to get through the workout or subtle, yet so critical to whether or not a truly fine line.
the daily grind of a diet. But there are we succeed with our goals. To be clear and honest, I’m no saint
a lot of goals that can be impeded by At the end of the day, we have to when it comes to this. I have been
technology, and it all comes down to remember that this is a sport or hobby sucked into the world of technology
your mindset and how you’re ultimately that is all about being in tune with your to the point where it has affected my
wired. You need to make an honest body — knowing how it operates and workouts. In fact, that’s what prompted
assessment of your relationship with what makes it tick. If the breaking of me to write this column. For anyone
technology. Are you messing around with continuity in your thought is caused by who is truly trying to get the most out of
your smartphone because it’s enhancing your phone, you may want to rethink their diets and their training, I urge you
your training, or is it distracting you from some things. I’m pretty confident to be aware, be mindful and understand
doing genuinely hard work? that the pioneers of our sport would where technology lifts you up and where
be disgusted with the lack of true it holds you down.
Distraction in action connection that we have with our
“Let me finish this text and then I’ll do bodies, and unfortunately, much of it
my next set.” can be attributed to technology.
CONNECT WITH US
Do you get upset with the guy in With that said, however, it’s once again ausironmanmag ausironman
the squat rack who is more focused on all about mindset and how it’s framed ausironman ausironmanmag
Instagramming a picture of his quad in your brain. If technology is used as

GET ON
THE BOX TE
ULTIMA
THE ETRIC
LYOM
P OUT
WORK
Warning: This routine is old school,
requires only one piece of equipment and
is guaranteed to push you to your limits.
By Mark Robinson
Photography by Noel Daganta
Model: Mark Robinson

I
first performed this routine in ability, and each have had equally to high-impact, explosive box jumps
our 360Health headquarters on beneficial results across fat loss and followed by triceps push-ups and
the Gold Coast simply as a trial muscle definition. abdominal knee-ups, and then
to test just how much one can get The following eight exercises are returning to leg strength and balance
done with only a box and a motivated to be performed for two minutes each for single-leg squats. We then move
body. The results surprised me. I with a one-minute rest in between. onto triceps dips followed by double-
have since trialled this on my clients, We begin with step-ups, which act leg squats for heart rate and finish
all with varying levels of physical as a warm-up too, before progressing with biceps-pumping curls.
STEP-UP S
BOX
This is the perfect warm-up to activate the power
muscles of your legs as well as get the heart rate up
into an immediate fat-burning phase. Step-ups switch
on your glutes, quads, hamstrings and calf muscles,
and the repetitive motion of stepping up and down
with increased speed and precision will increase
your heart rate for the exercises to follow. Lead with
the same leg for the first minute and then swap to the
alternate leg for the second minute.

GET ON THE BOX
OX JUMPS
B
This is the movement that I believe to be the
optimal definition of a plyometric exercise.
The box jump forces the body to go from a
state of inertia to rapid velocity and back again
within two seconds. It challenges the norms of
training tempo and brings together physics of
force. It has the potential to elevate heart rates
to near maximal capacity (roughly 220 minus
your age) within just a few repetitions, as well
as testing your fitness in terms of recovery
speed: the time it takes your heart rate to
return to a normal resting state.
In addition to all these physiological
attributes, the cognitive activation is perhaps
the greatest asset of the box jump. What
do I mean by this? Firstly, the amount of
brain power required to literally get over
(or ‘on top of’) the hurdle that stands in
front of you triggers your inner fears and
self-doubts, questions your ability and thus
challenges your mind as much as it does your
physiological power.
I remember not long ago getting ahead
of myself and progressing to a jump height
that I was not quite ready for. In this case, I
felt my mind got ahead of my physiological
capabilities and attempted a ‘wall jump’. I
believed I could do it but, in fact, I neglected to
respect the inherent danger.
Of course, I landed the first couple, which
only eases the danger aspect more and
increases self-confidence, but it wasn’t long
before I became complacent and missed the
landing ever so slightly, causing a gashing
wound to my shin. So, danger is inherent in
this exercise and I recommend beginning with
a box height you are confident with, learn your
capabilities and then naturally progress to
your optimal skill level.
Technique begins from the slow squat
required before the launch or jump. This is
elastic tension, like an arrow being pulled back
by the bow. Aim to jump at a height of at least
30 cm above the target to allow yourself to
then come down to a landing in the centre of
the box, as opposed to just reaching the target
with your toes on the edge.
The more advanced you get, the quieter the
landings will become as well. You’ll start to
absorb the pressure through your legs with a
semi-squat as your feet land softly on the box.

PUSH-UPS
TRICEPS
Performing push-ups with a narrow grip shifts
the primary muscle activation from the chest to
the triceps. As the triceps are a smaller group of
muscles, it makes this exercise a whole lot harder.
Using the box to provide an incline also incorporates
the anterior deltoids of the shoulders and the upper
pecs. Of course, you can also swap this exercise
around and have your feet up on the box to provide
for a decline push-up, which further activates
the deltoids, sending a heap of blood flow to the
shoulders and triceps, causing extreme vasodilation
and achieving a maximum muscle pump.
Technique tip: try to keep your elbows pointed
directly behind you rather than in traditional push-
ups, where your hands are wider and your elbows
flair outwards. I also recommend trying to keep your
head facing forwards rather than dropping it down
to the floor, and lastly switching on your abdominal
core muscles, which also helps maintain a strong
lower back throughout the two-minute station.

GET ON THE BOX
KN EE -U P
D OM INAL
AB E
V E
RE HESR S
CRUNC
A very well-suited exercise for a box, knee-ups target the lower abdominals
when performed correctly. I believe it’s vital to maintain a slow, controlled
tempo on these — in fact, that goes for all ab exercises. Rather than counting
the reps to see how many you can do, you are far better off training your abs
to a set timer, like in this instance for two minutes. The actual number of reps
is not important compared to the quality, which usually relies on you slowing
down and facilitating a mind-muscle activation.
Sit right on the front edge of the box and lean diagonally back on your
hands. Extend your legs diagonally downwards until your heels almost reach
the ground, pause and then return your knees towards your chest. Maintain a
stiff upper body, meaning you should not be crunching forwards; rather, try to
keep leaning diagonally backwards for a greater lower abdominal stimulation.

G SQUATS
LE-LE
SING
These are perfect for increasing

overall squat strength to break
through plateaus and reach new
PBs. This exercise forces you
to train each leg equally hard
and allows you to find any lack
in power or strength through
an individual limb. Once that is
corrected for, invariably your
overall strength is maximised.
Begin with shallow squats,
one leg bent behind you and your
upper body leaning forward for
equilibrium between upper and
lower body. Progression to deeper
squats will incorporate more of
the glutes and smaller stabilising
muscles such as the tensor fasciae
latae muscle, which is important
for balance and control. Once you’re
confident with this, you may wish
to advance to weighted single-leg
squats by holding a dumbbell in
each hand.
064-073_Get on the Box.indd 69 8/08/2016 5:33 pm

GET ON THE BOX
EPS DIPS
TRIC
Triceps dips off a heavy box are as good a triceps exercise as
any. Each of the three triceps heads are worked in addition to
the chest’s major and minor pec muscles. Maintain strict form,
where your hands are placed on the edge of the box behind
you at shoulder-width apart. As you dip, keep your arms
narrow with your elbows going directly backwards rather than
outwards. I recommend keeping your butt and back close to
the box and pushing up in a diagonal direction back towards
the box for an extra squeeze through the triceps and chest.

UB
DO GH-LE-
G H I
LE QUATS
REP S
Simply standing on the box,

perform deep squats for
two continuous minutes
to raise your heart rate and
fat-burning results. Though
this may sound like a basic
exercise, having already
completed the prior six
exercises, this station can be
rather tough when performed
with maximum intensity.
Remember to switch on your
core muscles throughout
to continue achieving an
abdominal workout.
SCAN WITH YOUR

IN-SITE APP TO CHECK
MARK ROBINSON
AT ARNOLD CLASSIC
AUSTRALIA 2016.

GET ON THE BOX
Correct nutrition
EP S
for this box routine
IC
B HER
Being an accredited dietitian, I
enforce the importance of correct
nutrition, especially around training,
FINIS
to actually reap the rewards you
deserve from the all the hard work
put into your sessions. Nutrition is
the key to your physical results and
this fact is exaggerated by the choices
you make pre, during and post your
training sessions.
The pre-training meal is to provide
yourself with the correct type of
energy to, firstly, lift your performance
effort and then secondly to sustain
that effort throughout the entire
workout. This largely revolves around
the type and quantity of carbohydrates
you choose: a combination of fast-
acting (high GI), simple sugars for
the initial burst in effort levels, as
well as slow-acting (low GI) complex
carbohydrates for longer-lasting
energy, whereby glucose is transferred
into glycogen, stored in the muscles
and liver, ready for use once the simple
blood sugars have been depleted.
During this high-intensity box
routine session, I highly recommend
the use of branch chain amino acids
for a potent dose of pure ‘muscle
food’. BCAAs are a combination of
three essential amino acids — leucine,
isoleucine and valine — which together
make up one third of muscle mass.
These are quickly digested into muscle
fibres to delay the onset of fatigue
by way of buffering lactic acid, thus
improving strength and stamina.
Immediately after training,
your nutritional priority
should be protein intake.
Protein is, of course, necessary for
muscle recovery, growth and definition
but the timing is important as groups
of muscle fibres split apart and
individually undergo micro-tearing
during a workout of this intensity and
require ‘protein filling’ within 20 to 30
minutes, while that ‘muscle pump’ is
still present. Thus, the protein is acting
like a glue to patch the fibres back
together; the collective group of fibres
You don’t require the box for this, but since it is really the only individual making up a muscle is made larger with
body part you have not trained yet in this workout, I found it ideal to finish the presence of the glue-like protein.
with a quick biceps pump. Alternate arm dumbbell curls with a supinated The specific choice of protein
grip at full flexion to give the forearms and both bicep heads a complete is important at this time as well. I
working over for growth. Remember, form is everything here so do these would definitely recommend whey
in a slow and very controlled fashion with a complete mind-muscle protein isolate, as it is the purest of the
connection. Keep a vision in your mind of what you are trying to achieve! protein forms with the highest muscle
absorbability rate.

Visit subscribeandshop.com or call (03) 9574 8460 to order
HYBRID TRAINING
The Orphans By Eddie Avakoff
Certain muscles don’t fit neatly into a training week. Here’s how to make room for them.
You ever learn a great exercise but
then don’t know where it fits in your
routine? Take face-pulls, for example.
Are face-pulls saved for shoulder day?
Or because of its benefit to the bench
press, is that something deemed for
bench/chest day? And what day do
forearms fall on?
First, it’s important to acknowledge
that these secondary muscle group
movements are indeed worth doing.
Don’t pass on them just because the
don’t fit in the conventional five muscle
groups that most people target: legs,
chest, back, shoulders and arms. The
traps, forearms and neck extensors are
just as important to target as primary
muscle groups for both performance
and injury-preventative reasons.
Often, an athlete may have every
intention of targeting these muscles
but then fails to do so due to time or
energy. So how do we fit them in our
routine? There are a few practical ways
to do this.
First, you could dedicate a day of
the training week for secondary muscle
groups. Let’s say you’re on a Monday
through Friday training schedule — I
see benefits in placing this kind of
training day in the middle of the week
especially if you were planning on
Thursday being a compound movement
day, like deadlifts. Secondary muscle
Photos: Binais Begovic

groups are isolation movements,
therefore allowing the posterior chain
to take a rest for that day of training.
Assuming the posterior chain had
Weighted pull-ups.
been used Monday and Tuesday
(squats and bench press, for example),
then Wednesday would be a good the current exercises being performed great secondary movement to deadlifts,
idea to rest the lower back before into supersets. Secondary muscles rows, or even cleans.
deadlifts, which in this case would fall always support primary mover muscle Now am I advising you to hog both
on Thursday. groups, and those are the matches the bench press and cable crossover
If you abide by a muscle group we want for supersets. For example, just so you can face-pull right after you
routine, then allowing a day to train forearms are a vital component bench press? Well, yes.
secondary muscle groups to fall at the of barbell work, especially pulling. Although that is a pretty awesome
end of the week is the best strategy. Therefore, implementing forearm work superset (and I suggest you do try that,
Knocking these muscle groups out on a in conjunction with or immediately just maybe at a time when your gym
low-stress workout like arm day (Friday, after a movement like deadlifts or rows is empty), what I’m really trying to get
in most cases) is a solid plan. is very effective. Blast the primary across is that secondary movements
Another way you could go about moving system and then isolate small should be analysed: What is the
implementing secondary muscle groups components of that system and burn purpose, what muscles are activated,
into an existing routine is by changing them out. Barbell shrugs are also a what planes are we moving in and

HYBRID TRAINING
where does it fit in the program?
Can these secondary movements be
implemented into existing training days
in the form of supersets or burnouts?
Or does the abundance of secondary
movements justify its own dedicated
day for them?
There was a time when hip
extension was at the utmost
importance of my training program. I
was competing in CrossFit, strongman
and powerlifting. Everything was about
exploding with the hips. Subsequently,
for a period of time, in an effort to
strengthen that aspect, there was a
day dedicated to hip extension and
everything associated with it.
Assessing movements and
muscle groups is all relative to each
individual athlete. Now, I compete in
fewer strength sports and a lot more
endurance sports: obstacle-course
racing, triathlons, MMA. For that reason,
I have a day dedicated to long dynamic
leg movements for high volume,
usually under a cardio domain such as
weighted lunges and loaded carries.
The bottom line is the nature of the
sports I compete in tailor the training
protocol that I abide by.
So what are some secondary
muscle groups, and what quality
movements can athletes perform in
Hercules hold.
order to strengthen them? Here are
some of my favourites:
this movement with high elbows though), overhead presses, incline
Forearms: Strong forearms are pointed at the sky. presses, standing curls. All of these
essential in so many sports — grip stimulate the front of the delts. Where’s
strength for obstacle-course racing, Calves: Don’t be that big guy with all the action in the rear? Rear delts
holding a bar during deadlifts small calves. Calf raises are obviously are often overlooked and an essential
(powerlifting), tightening a submission the best movement for calves, but stabiliser in many primary movement
(MMA, grappling), the list goes on there are a lot of ways to perform patterns. Aesthetically speaking, if you
and on. Forearm and grip strength can them, and some aren’t as effective as have well-developed front delts and
make or break an athlete in many ways. others. Calves are best attacked with a flat waistland in the back of your
Good exercises to strengthen forearms time under tension, using slow deep shoulders, then you look like a typical
are farmer’s carries, pull-ups (or reps and squeezing the calf muscle frat boy. Attack the rear delts with the
anything hanging from a bar), deadlifts at all times. Bouncing out fast reps on reverse pec deck or perform bent-over
(no straps, of course) and the Hercules the calf machine doesn’t break down dumbbell rear raises.
hold with the cable crossover machine. the muscle as well as slow methodical Take these movements, ideas and
repetitions. Calves obviously fall on concepts with you to the gym next
Traps: Who doesn’t want to look like leg day, but calves are also one of workout. Maybe secondary exercises
Bane from Batman? Seriously. Plus, those muscle groups (like abs) that will find new purpose in a whole
traps certainly help with the top half you can work more than once a week. different place in the week. As always,
of the deadlift, especially pulling that Toss calves in before or after a long- assess your goals and determine which
bar up to your hips and locking it in distance run or in conjunction with movements are best suited to help you
place. In the same regard, traps also some HIIT sprints. get closer to your fitness goals. Then
help the middle section of the snatch pick which movements are going to
or clean. Heavy barbell shrugs are the Rear delts: There is so much frontal help you as an athlete get closer to
most effective movement for building plane movement going on with the reaching these goals. Embrace the
up big traps but many overlook the abundance of functional training these suck, never be content and constantly
effectiveness of the sumo deadlift days: bench presses, cleans (most reevaluate where you’re at and where
high pull, especially when performing are just doing overhand barbell curls, you want to be.

WEEKEND WARRIORS
John Costelloe
My name is John Costelloe. I recently competitions, as I feel I could have won
competed at the INBA 2016 Queensland the last event hands down if I had only
and came away with two top-10 call put proper preparation into it.
outs — a second and a fifth placing. My main motivation for training is
I know this may not sound basically the feelings I get from it; just
impressive but the impressive part knowing I have improved myself and
is that I only prepared for one week built on my confidence is gratitude
leading into competition. For the people enough for me.
I competed against, I have the utmost I’d like to share what I know
respect for them, as I have felt the ups with others just so I can be a
and downs of dieting in the brief week part of their improvement.
that I did endure it. My future goals are to get to the
I am looking forward to dieting WBFF world stage by competing
harder and smarter for upcoming more and bringing determination and
MY MAIN MOTIVATION FOR

TRAINING IS BASICALLY
THE FEELINGS I GET FROM
IT; JUST KNOWING I HAVE
IMPROVED MYSELF AND
BUILT ON MY CONFIDENCE IS
GRATITUDE ENOUGH FOR ME.
dedication to my training regime and
diet. Leading up to this competition I
had a lot on my plate, as I was taking
over a new food business, on top
of business studies and real estate
studies. This leaves me very busy, but I
still managed myself well enough to get
into competition condition.
I would like to credit that to my
coach and prep coach on the day of
competition, as they helped guide me
to success. I believe training and eating
well is a lifestyle choice. If you are
realistic about being successful, you
will eat well, train well, work hard, work
smart and have fun in the process.

WEEKEND WARRIORS
Lacey Blackman
Lacey, specialising in women’s health and
fitness, with an emphasis on fostering Training regime
positive attitudes and relationships Monday – Legs/Calves
towards food and exercise. Tuesday – Back/Biceps
Throughout my lifestyle Wednesday – Shoulders/Triceps
transformation, I grew a deep admiration Thursday – Legs/Glutes
for aesthetics and the discipline that Friday – Back/Biceps
bodybuilders put into preparing for a Saturday – Shoulders/
competition. I am a highly driven person Triceps, 20 mins HIIT
and cconstantly setting myself challenges, Sunday – Rest
so it oonly seemed natural that I progress
to thiss next stage of my fitness journey.
In June 2014, I engaged with Andrew
Nutrition plan
Deaasy, of Granite Conditioning, to Breakfast: Two slices low carb
gu
guide me through my first prep. toast with ham and avocado
A
After 13 weeks of hard training and Pre-workout snack: Banana
disciplined nutrition, I stepped on Post-workout snack:
stage for the very first time at the Oats and protein shake
20014 INBA Queensland Titles. Lunch: Poached chicken with
TThe sacrifice and relentless will garden salad and low fat dressing
to get
g t in peak condition was a huge Afternoon snack: Carrot sticks
accom mplishment on its own, but placing with homemade hummus
first
s inn Bikini Novice and fourth in Bikini Dinner: Kangaroo steak with
Opens was definitely the icing on the sweet potato and steamed greens
cake. Three weeks later, I went on to Dessert: Mixed fruit salad
place fourth in Bikini Intermediate at the (apple, strawberry, orange)
2014 INBA Australian Titles.
The experience and excitement from
my first season as a Bikini competitor All Female Classic I took home a third in
encouraged me to see how far I could go Bikini Novice and a second in the Bikini
in the sport. My goal was to place first Opens. Also at the INBA Townsville Tropix
in an Open class division to be able to I placed third for Swimwear Model and
compete for a pro card, so I undoubtedly first in the Bikini Opens.
had my work cut out for me! My Bikini Opens placing permitted
Last year proved to be the biggest and me to enter any future Bikini Pro Qualifier
greatest year of my life, but it certainly shows — I was so incredibly close to
wasn’t without its challenges. On top reaching my ultimate goal.
of training ruthlessly to build a bigger With the 2015 INBA BrisVegas Super
and stronger physique, I was managing Show looming, I really put the pedal to
my booming business, struggling with the metal during the remaining weeks
Darren Burns
exhaustion, and even lacked motivation of my prep. I was so incredibly drained,

at times. but simultaneously driven to give it
There were moments where I didn’t everything I had.
My name is Lacey Blackman. I’m 28 want to train and occasions where I My persistence paid off, placing
years old and live in Brisbane, Australia. wanted to eat six packs of doughnuts. third in the Super Show’s Bikini Pro
I am a bikini transformation coach, Competing is not for the faint of heart — Qualifier, while also earning my
group fitness instructor at Granite PT it requires unyielding dedication and a status as a Bikini Pro athlete — I was
and an INBA Bikini Pro athlete. burning desire to succeed. But I wasn’t absolutely overwhelmed with elation.
After undergoing my own lifestyle going to let a little fatigue and hunger It was such a defining moment in my
transformation from ‘party girl’ to ‘fit stop me from achieving my goals. bodybuilding career and certainly one
chick’ in 2012, I developed a passion for That year, I competed in several that I will never forget.
all things health and fitness. I enjoyed competitions, which continued to My sights are currently set on the
sharing my experiences on social media improve my physique, confidence and 2016 Bali Paradise International PRO/
and helping people so much that in stage presence. At the INBA Brisbane AM in October. In my off-season I was
2014, I left my desk job to pursue a Classic I placed fourth for Swimwear well rested and well fed, so now I am
career as a personal trainer. Shortly after, Model, second in Bikini Novice and fully pumped and ready to embrace the
I established my business Lean Like third in the Bikini Opens. At the INBA international stage.

WEEKEND WARRIORS
Jordan Stewart
After spending 16 years of my life in
England and growing up in the Midlands,
I made the move to Western Sydney to
pursue a better life for myself, leaving all
my family members and friends. There
I ARRIVED IN AUSTRALIA
was nothing for me in England. It was at
this point I grew up and discovered I had
WITH MY BROTHER AND
control over my life and where it took me.
I was always a footballer (soccer)
HAD ONLY FRIENDS THAT HE
through school until I was 19, trialling
for teams such as Liverpool, Leicester
KNEW, NONE OF MY OWN
and Nottingham Forest — all to be
missed opportunities based on a torn
— IT WAS JUST ME, 9,500
hamstring and various other injuries.
I never definitively knew what I
MILES AWAY FROM HOME.
wanted to do for a career until I was
16, when I decided that if I loved sport
and fitness so much, why not gain
qualifications and pursue a career in
the fitness industry?
After gaining my Extended Diploma
in Sport, I made the move to the other
side of the world. I arrived in Australia
with my brother and had only friends
that he knew, none of my own — it was
just me, 9,500 miles away from home.
I decided I’d study sport and exercise
science at Western Sydney University
and this opened up a whole new world
for me in terms of education. I found
my first job in hospitality, which was not
ideal, but it was money. I knew I had to
start somewhere and I couldn’t exactly
be too picky having only arrived in
Australia with $500. Eventually I found
a football team, only to be cursed with
more injuries due to my torn hamstring. But before the end of the night, May 2016. I prepped for eight weeks
It was this necessity to gain strength I was persuaded to start a 12-week and applied everything I’d learnt from
from injuries to help my football that prep in early July 2015 to compete in the previous competition to this prep.
made me join a gym. the INBA NSW State Championships Once more I came out with first place
This is where it gets interesting. in the fitness model category. I and earned my INBA Fitness Model
I’m the type of person who finds prepped myself using knowledge from pro card.
something and puts 100 per cent effort university and my own research and Moving forward I am studying
into it — nothing is done half hearted. I came in first place. to get my certificates in fitness and
started weight training in July of 2014, I couldn’t believe it — one year of to help others who are new to the
just wanting to get bigger, fitter and, to resistance training under my belt and I’d gym, sharing my knowledge and
be honest, to look great. I always had won a competition. The nationals came experience. I have put my university
an obsession with abs, with inspiration next, where I came fourth. I gained studies on hold for now until next
from Greg Plitt and British fitness a job at Revolutions Gym in Western year. I will be competing in Bali in
model Rob Riches. Sydney, which is home to IFBB and October 2016 and cannot wait. I’ve
I was hooked, but I never thought WBFF professionals, with a fair few never seen Asia and I think it will be
about competing; surely I was never big members who competed. a brilliant opportunity to grow as a
enough, or could have the confidence I knew I needed to be better to person, and as an athlete. I would
to get on stage and pose like that. It compete against the best in Australia, love to pursue a career in fitness
was only when my brother decided to and training among experienced modelling and see what I can do with
compete that he suggested I do it with professionals helped. The City my potential — the sky is the limit.
him. I laughed and brushed it off. Nationals in Sydney came around in Nothing but the best is good enough.

WEEKEND WARRIORS
Melissa Green
First year competing
achievements
2015 ANB Open Bikini Model
– Qld State Champs, 1st place
2015 INBA Open Bikini Model
– Melbourne, 1st place
2015 INBA Novice Bikini
Model – Melbourne, 1st place
2015 INBA Novice Bikini Model
– Qld State Champs, 2nd place
2015 INBA Open Bikini Model
– Qld State Champs, 4th place
2015 INBA Swimsuit Model –
Bris Super Show, 4th place
Darren Burns
Darren Burns
2015 INBA Novice Bikini Model

– Bris Super Show, 2nd place
2015 Asia Pacific International at every event that I was invited to,
Fitness is my passion and I have been Bikini Model Novice, 5th place and made healthy lifestyle choices.
a well-rounded athlete all of my life, My time management improved, as I
competing in many sports — triathlons, 2015 ANB Novice Bikini had to plan every single day’s meals
swimming, cycling, netball, volleyball Model, 2nd place ahead of time and make sure they were
and long distance running — all through 2015 Musclemania Ms Bikini ready to go before the day started.
my schooling years. I then transitioned Australia Novice, 2nd place This is a huge commitment to make
my fitness passion over to gym training while managing a full-time job and
several years ago, setting myself a 2015 Musclemania Ms Bikini training 12 times a week. It sure was
completely new fitness goal last year: to Australia Open, 3rd place exhausting, but along this journey I
compete in my first bodybuilding comp 2015 INBA Open Bikini Model learned a great deal about nutrition
and get my body into the best shape – Bris Super Show, 3rd place and also about the macronutrient
of my life. I am proud to say I not only breakdown of the food that I eat.
reached this goal, but was blown away 2015 INBA Swimwear Model Learning this information has been the
with what I achieved in 11 months. – Melbourne, 3rd place best nutritional advice I have ever had
I set myself this new fitness goal and now that I have this information, it
at the start of 2015 after returning 2015 INBA Swimwear will help me make better food decisions
home from a seven-week-long Europe Model, 3rd place and live a healthier life forever.
Contiki holiday where I did no exercise 2015 INBA Bikini Model I now have my eye on the prize for
and overate all the delicious European First Timers, 3rd place my next fitness goal, which is to win
food. So I decided to dedicate 2015 an INBA Bikini pro card, and I won’t
to getting into the best shape of my 2015 INBA Natural Olympia give up until I reach this goal. I am
life. My body transformation consisted World Championships, Las Vegas more determined than I have ever
of losing 14 kg in five-and-a-half – Bikini Model Novice, 4th place been and love a good challenge to
months and then competing in 12 work towards. It gives my daily training
different bodybuilding competitions. thought I’d see the day that I would routine more purpose and keeps me
I came away with multiple podium be representing Australia when I accountable and on my toes.
placings, including winning the INBA started my body transformation, but
Open Bikini Model category in my it just goes to show that anything is Facebook: missmelgreen
first season. I then continued on possible if you are determined and Instagram: @melgreen_x
with my comp prep and competed work hard towards your goals.
in Season B last year, qualifying to This journey strengthened my Are you a mild-mannered citizen by
represent Australia at the INBA World self-discipline and I learned to say ‘no’ day but train like a superhero mornings,
Championships in Las Vegas, where to temptation and be proactive with evenings and weekends? Send in your
Weekend Warrior pics and stories to
I placed fourth in the world in the healthier lifestyle choices. I stopped
ironman@blitzmag.com.au
Bikini Model Novice category. I never indulging in the free food and drinking

THE
MIND-
MUSCLE
CONNECTION
Wake up sleeping muscle groups with this carefully curated group of exercises.
BY ALEXANDER JUAN ANTONIO CORTES
W
ithin pop culture, the idea of So if we can’t hack muscular growth,
‘hacking’ is a popular one. what can we hack with training? The
The ability to do something in mind-muscle connection. Or more
less time and bypass the requisite work technically, neuromuscular innervation.
normally involved is very appealing. For many years, the mind-muscle
With muscular growth, however, connection, or MMC, was considered
there is no way to ‘hack’ your way to something of a myth. While the idea
greater gains. Even with hormonal of using ‘mind power’ to contract and
enhancement, it’s still a time-dependent control the muscles wasn’t an insane
process. That said, it is possible to idea, there wasn’t much clinical
effectivise your training, and the more evidence to support it. Over the last 20
effective your training is, the more years, though, there has been a major
consistent your results will be. expanse in neurophysiology. A greater

MIND- MUSCLE CONNECTION
understanding of how the brain works has
led to an improved understanding of the
relationship between the body and brain.
The muscles’ ability to contract
is something that can be consciously
controlled, and along with neuromuscular
drive, the brain’s ability to ‘electrify’ DARNELL
a muscle with neurons and forcibly FERGUSON
contract the fibres can be trained and AGE: 27
improved. When old-school bodybuilders LIVES: Redlands, CA, USA
spoke of “feeling the muscle work,” it PROFESSION: Insurance
wasn’t broscience, but rather an intuitive and financial service
understanding that the body and brain were agency owner
intricately connected and that neurological LIKES: Sports, outdoors,
focus could directly affect the performance food, movies, music, travel
of a given muscle during an exercise. DISLIKES: Missing training,
Contrary to common belief, the MMC fitting into dress clothes,
can be developed fast. In fact, it can be airplane bathrooms
hacked. And it doesn’t require anything FAVOURITE CLEAN
MEAL: Peanut butter and
but very specific execution of carefully
jelly protein pancakes
selected exercises.
FAVOURITE CHEAT
MEAL: Pizza!
The exercises have to fulfill LISTENS TO: Hip-hop,
the following criteria: rap, R&B, oldies, trance
• Be a common movement that can be MOST INSPIRATIONAL
done in any gym environment BOOK: The Bible
• Create immediate tension in the FAVOURITE MOVIE:
target muscle group that will be ‘felt’ The Godfather Part I and II
very rapidly SPONSORS: Optimal
• Have a very low learning curve Sports Nutrition
INSTAGRAM:
Starting from the top of the body and @Darnell_Ferguson
working down, here are the exercises you YOUTUBE:
need combined with specific contraction youtu.be/13QwIFsY-ko
techniques that together create massive
neural drive to ‘wake up’ your muscles.
TRAPS
EXERCISE: MEADOWS SHRUGS
These are dumbbell shrugs with
the end of the dumbbells held just
slightly in front of your thighs.
On every rep, hold the peak
contraction a full four seconds
before lowering back down.
Why it works: Most people
never put much work into
actually contracting their
trapezius, especially their
upper traps. Shrugs are often
done fast with a jerky cadence.
When you have to hold a peak
contraction repeatedly, the
innervation happens quickly.
Coach’s notes: These are best
used in three to four sets of 15
reps. Perform with a full four-count
so each set is over 60 seconds long.
If you’ve never truly felt your traps
work or struggle to get them to
grow, these will do it. Credit goes
to bodybuilding innovator John
A B Meadows for being the originator.

DELTOIDS
EXERCISE: STANDING DUMBBELL
CRUCIFIX HOLD
This is a static movement. Hold a set of
light dumbbells at shoulder level with your
arms outstretched. Do not fully lock out your
elbows when doing this movement. Tilting
the dumbbells down slightly, as if pouring
water from it, will elicit posterior and medial
delt activation. Do not let your shoulders
rotate in or allow your posture to collapse.
Why it works: Shoulders can be a
stubborn muscle group. If your shoulders
don’t grow from heavy pressing, and
you have difficulty feeling them work,
prolonged time under tension can get
them fully firing. Lateral raises are often
improperly done as well, and in practise,
training the shoulder with applied
intensity can be surprisingly hard.
Coach’s notes: Aim for a 60-second hold,
with a minimum of 30 seconds. Two sets
is generally enough. This can be done
as an activation or a finisher movement
on any upper-body pressing workout.
A B
RHOMBOIDS/MID-BACK Why it works: Most rowing movements are done with some
degree of momentum. With the body inert against the bench,
however, it’s purely the rhomboids, lower traps and teres major
EXERCISE: CHEST-SUPPORTED DUMBBELL
and minor doing the work. There is no way to cheat this exercise
ROWS ON INCLINE BENCH
at all. For people who are used to heaving weight, this can be
Set a bench to between 30 and 45 degrees, and position your body
very humbling to do the first time. It’s also very joint friendly and
so your chest and torso are resting on the bench, and your head is suitable for any level of training, especially anyone whose low-back
over the top of the bench. Your feet should be braced against the health may be a concern.
floor. Assuming a neutral grip on the dumbbells, drive your elbows Coach’s notes: High reps work best for this exercise
behind your body. Hold each rep for a full two-count pause, then for creating a pump and prolonging the time under
lower the weight. If grip is an issue, use straps. tension. Complete two to three sets of 12 to 25 reps.

LATISSIMUS
DORSI
EXERCISE: SINGLE-ARM PULLDOWNS
Begin in a half-kneeling position. Your
working-side knee will be down (so if your
left arm is pulling, your left knee is down)
with your opposite foot planted. The handle
should be set higher than you can reach
so there is constant tension through the
movement. When pulling down, drive your
elbow tight to your waist. Do not allow
your shoulder to get too elevated when
releasing the weight back up. Your scapula
should stay depressed the entire time.
Why it works: By performing one side
at a time, and from the kneeling position,
all of the internal focus can go into the
working side lat and getting a full stretch
and contraction on every rep.
Coach’s notes: Perform two to three sets
of about 15 reps. The lats can take quite a
few reps before an MMC begins to develop,
so this is one movement you’ve got to
perform slowly and with control. Forcibly
contract your lat as hard as possible in the
fully contracted position, and slowly allow
your shoulder blade and lat to be stretched
on the eccentric portion of the rep.
TRICEPS
EXERCISE: TRICEPS
PUSHDOWNS WITH THREE-
SECOND NEGATIVE
Use a V-bar pushdown handle
as it allows for a comfortable
biomechanical position with the grip.
I also favour a more relaxed style of
keeping the elbows in front of the
body with a slight forward lean and
hips back. This allows for a greater
stretch, especially of the long head.
The concentric portion of the rep can
be performed on a natural tempo with
a peaked contraction at the lockout,
but the eccentric is done on a full
three-count.
Why it works: An issue with training
triceps is often feeling it more in
the ‘bone’ of the elbow versus the
belly of the muscle. People often
mistakenly focus on the sensation of
the joint versus feeling the muscle
work. Triceps movements also have
a tendency to be done sloppily, and
ask any older lifter about their elbow
health and they almost always advise
you to train lighter (and for the love of
god, don’t go heavy on skullcrushers).
Coach’s notes: Complete two to four
sets of eight to 15 reps. A controlled
eccentric can surprise the hell out
of people who are accustomed to
fast and furious reps. Remember,
quality reps beats quantity of reps.

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A B C
BICEPS getting stronger at curling, so they cheat reps and then claim
they can curl the 50-pound (22.7 kg) dumbbells. If you can’t
feel the muscle working doing the exercise strict, you don’t
EXERCISE: DUMBBELL 21s
These are a classic, and they work. With a dumbbell in each hand, get to cheat it. And 21s absolutely force you to feel it.
curl the weight halfway up for seven reps using a supinated grip. Coach’s notes: Perform two to three sets of the 7-7-7
Then curl through the top half of the motion for seven reps. Finally, rep scheme with a moderate load. You may also use
curl the full range of motion for seven reps. a band instead of dumbbells, as the accommodating
Why it works: The number-one issue with training biceps resistance of the band creates active eccentric tension that
is most people simply rush their reps. They get caught up in further contributes to feeling the muscle working.
HAMSTRINGS
EXERCISE: PARTIAL-CONTRACTION
LYING LEG CURLS
In this movement, you will be using the
lying leg curl machine. Set the pad to right
above your ankles and select a moderately
challenging weight. Lying flat on the
pad, curl the weight all the way to the
contracted position. From there, perform
partial one-third range of motion reps. Aim
for 40 to 50 repetitions. Follow that with
eight to 15 full range of motion reps.
Why it works: Hamstrings are
notoriously difficult to feel. By performing
partial reps, the hamstring muscle is
forced to engage concentrically over and
over again, increasing neuromuscular
drive. The full range of motion reps
that follow strain the eccentric position
and allow the blood that has built up
to flood the length of the muscle.
Coach’s notes: This exercise has a
tendency to make the hamstrings cramp
up, but it is incredibly effective for creating
a mind-muscle connection from scratch.

A
GET
RIPPED
Delavier’s Core
Training Anatomy
is your guide for increasing
core strength, stability,
flexibility, and tone.
B
ABDOMINALS
EXERCISE: DEAD BUGS
Also known as a reverse plank, this movement is very simple. Your legs are lifted off the floor
until they are straight up above your hips and your upper torso is curled upwards as high as
possible. Your rectus abdominis is engaged from top to bottom, and this position is then held
isometrically as long as possible.
Why it works: The trend toward ‘functional’ training has largely neglected the most
basic function of the abdominal wall and muscle: flexing the torso forward. Focusing
on rotational movements or dynamic stabilisation is pointless if someone doesn’t
even possess the abdominal strength to sit up straight from lying down. A dead bug
requires a contraction from both the ‘upper’ and ‘lower’ sections of your abdominals.
Coach’s notes: For the dead bug, perform two to three sets of 30 to 60 seconds.
If you can hold it for longer than one minute, progressively lower your legs,
or load the movement by holding a weight with your hands. One variation
(seen here) is to perform slow and controlled reps by raising one arm and the
opposite knee. Hold for a three-count and then slowly alternate sides.
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TWIG TO BIG
Foundational Chest Training: Part 1 By Vince DelMonte
What you absolutely need to know for building bigger pecs.

Seeking out the right information can
be confusing. Magazines, videos, online
blogs and even the biggest guys in
your gym all seem to provide different
advice. When it comes to training pecs,
especially, the difference between
progress and wasting your time will be
in understanding the fundamentals.
Pectoralis major: What you

need to know
The muscle we’re concerned about
when building a massive chest is the
pectoralis major. This fan-shaped
muscle attaches from your sternum,
the medial third of your clavicle, and
the cartilage of your ribs to the greater
tubercle of your humerus. In short, its
fibres horizontally adduct your arm
(bring your arm across your body) and
internally rotate (turn in) your arm.
The pectoralis major is composed of
between 57-to-68 per cent fast-twitch
fibres (Types IIa and IIb) and will vary
depending on the individual. As you
may already know, Type II fibres adapt
Photos: Binais Begovic, Model: Jaye Hardbody

far better to high or moderate loads
and grow far more readily than their
slow-twitch counterparts. Training your
pecs, therefore, should include this type
of loading for the vast majority of your
chest work.
Control: The key to

exercise execution
Whenever implementing a brand-new
movement or exercise strategy, a crucial
factor will be patience with execution. the most underused fundamental of the shoulder joint and performing chest
Any new movement or skill should bodybuilding, and it can make or break movements, one wants to minimise risk
be carried out in a slow, progressive your progress. and enhance benefit. Unfortunately, the
manner. This may mean a slower tempo, so-called ‘exercise rules’ that you often
lighter weight, or even a trained eye ROM: How much is optimal? hear in the gym such as ‘always bring
to monitor your performance. Like One of the biggest inconsistencies the bar to your chest’ or ‘try to get a full
perfecting a skill in any sport or martial with chest training is just how much stretch at the bottom’ neither enhance
art, slow and light should be practised rage of motion (ROM) someone should benefit nor decrease risk. There is a
before fast and heavy. This is essential utilise. The answer to optimal range better way.
to obtain the results you desire. Even is not a simple one, considering every One can obtain a degree of
changing from barbell to dumbbells, exercise and its variations have their awareness by checking their available
dumbbells to cable, a change in very own mechanics that apply to active ROM of the antagonist muscles.
shoulder position or shifting into a every individual. For example, the active ROM for a
slight incline from flat can dramatically Choosing the appropriate ROM is barbell bench press can be found by
alter your muscles’ coordination one of the principal factors in assessing doing the following: Stand straight and
and function. Practising control in both risk and benefit of a particular still. Using a broomstick in place of
every degree of motion is probably exercise. Obviously, when dealing with a barbell, gently pull the broomstick

TWIG TO BIG
toward your chest without changing
posture or moving any other joints.
Where the broomstick ends up relative
to your chest will be a representation of
your approximate available active ROM
during a barbell bench press. Staying
within your active limits of any chest
exercise will be the key to optimal pec
activation and decreasing the activity of
your front deltoids.
This active ROM self-check is not a
simple task and absolute care should
be taken. This method, however, can
be used as a guideline to identify the
stopping point at the lengthened end
of any chest exercise. If you determine
your active ROM is far less than the full
range you may have been following in
the past, chances are you will find an
astonishing increase in the workload
of your pecs while staying within your
active limits. If you have a narrow rib
cage and long arms, this method can Advanced lifters, meaning those ability on the humerus and dramatically
be the greatest equaliser for ultimate who exhibit control consistently, increasing its angle of pull. Although
chest development. can also manipulate their scapular this technique can be extremely
motion during presses or flyes. When helpful, caution should be used as to
Shoulder positioning performing chest and shoulder not overuse ‘artificial’ scapular motion.
The position of your shoulder relative exercises (pressing or flying), the Always progress by steadily increasing
to the load can dramatically alter the scapula moves naturally by protracting the number of sets or the load while
sensation of any chest exercise. This can and retracting during the concentric emphasising retraction. In general,
be of particular significance to those and eccentric phases respectively. it’s never a good idea to perform the
who have compromised shoulder joints Because this scapular motion majority of your sets without natural
and may be at increased risk of injury. influences muscular contribution in rhythm between your scapula and
Pecs are best worked in the chest exercises, it is critical to be aware humerus to minimise joint wear and
transverse plane (shoulders abducted of the positioning of your scapulae overall risk. Those who have a thicker
at 90 per cent, elbows positioned in line while performing these actions. rib cage inherently have a better angle
with shoulders) due to the direction Those who lack rib-cage depth of pull with their pecs and need not
of their fibres, but many individuals can manipulate their scapula to their emphasise scapular retraction to such
can avoid potential discomfort and advantage by keeping it retracted a degree.
even impingement if the shoulders during their chest exercises. This will
are depressed and the elbows slightly help overcome potential bad mechanics Breathing
below the line of the shoulder. by improving the pecs’ mechanical Another factor that can be manipulated
to overcome shortcomings in pec
mechanics, due to a lack of rib-cage
thickness, is breathing during each rep.
A common mistake while performing
chest exercises is exhaling far too
dramatically during the concentric
phase of the repetition. We are all told
to breathe in on the way down and
out on the way up. Exhaling too much
before the end of the concentric phase
Top model: Ryan Terrry; Bottom model: PJ Braun
of the lift can decrease pec angle

significantly as the rib cage collapses.
Focusing on more shallow breathing
can be a critical tool to maintain a
more consistent foundation for optimal
pec involvement. Heavy, low-rep sets
while keeping the rib cage ‘fuller’ with
emphasis on holding your breath can
prevent the front deltoids from taking
over the workload.

RAISING
THE BAR
IRON MAN’S PROTEIN BAR REVIEW
By the Iron Man team

P
rotein bars have been
through more evolutions Endura Pro Body
than iPhones. In the early Endura’s Pro Body Bars contain a blend of soy and whey for their protein
days, you had to take 40 content. A low-carb snack, it contains only six grams of impact carbs despite
grams of carbs to the chin the higher carb count on the nutrition panel. Designed for post-training or in
just to get a few dozen between meals to boost your amino acid profile and assist in maintaining lean
calories of gritty protein. muscle mass.
In the 1990s, the carb content was
still astronomical, but at least SERVE SIZE: 60g
the protein caught up, even if the FLAVOURS: Mint Slab, Deluxe Fudge
taste was still like wet chocolate- MORE INFO: endura.com.au
coloured chalk. In the last 10
years, manufacturers dialled in the MACROS:
macronutrients, and the flavour ENERGY: 989kJ (217cal) per serve/1515kJ (362cal) per 100g
profiles improved dramatically. PROTEIN: 18g per serve/30g per 100g
Bars were tasty, loaded with protein, FATS: 6g per serve/10g per 100g
and had a reasonable amount of CARBS: 20g per serve/34g per 100g
carbs and fat. They were also loaded
with sugar alcohols and a bunch of
creepy chemicals. An hour after you
ate one, you paid for it, and so did
anyone around you. HP
The bar industry has shifted once
more, entering what we think of as
the golden age of the protein bar.
L-I C
The market is filled with bars that
are delicious, smartly formulated,
and created with care and precision.
Ingredients are carefully curated
and meticulously sourced. You’ve
heard of the craft beer movement?
Welcome to craft bar movement.
With so many high-quality
offerings, we decided to sort through Max’s Supershred
the Mylar-wrapping madness and A high-protein/low-carb snack or meal replacement, Max’s Supershred Protein
find the best bars on the market. Bars are designed for the serious trainee or strength athlete. The protein in
We read labels, perused lab reports these bars is a blend of WPI, WPC and soy protein isolate. In addition to the 22 g
and stuffed our mouths to give you of protein per serve, Supershred bars contain carb blockers such as green coffee
the best overview of what’s on the extract and phaseolamin as well as carnitine to assist in fat burning. Handy
Australian market in 2016. when you’re in a pinch and need a quick protein hit.
*Please note: nutrition
information will vary slightly SERVE SIZE: 60g
between flavours. FLAVOURS: Caramel Crunch, Chocolate, White Choc Raspberry, Choc Mint
MORE INFO: maxs.com.au
MACROS:
ENERGY: 770kJ per serve/1290kJ per 100g
LEGEND PROTEIN: 22.1g per serve/36.8g per 100g
FATS: 5.2g per serve/8.7 per 100g
H P HIGH PROTEIN CARBS: 5.3g per serve/8.9 per 100g
L C LOW CARB
L-I C LOW-IMPACT CARBS
HP
G F GLUTEN FREE
H F HIGH FIBRE LC
A N ALL NATURAL

RAISING THE BAR
International Protein R.T.G. CONNECT WITH US
ausironmanmag
International Protein’s R.T.G. (Ready to Grow) Bars are all natural, so you feel like
you’ve eaten ‘real food’ instead of a junk chocolate bar. With at least 20 g of protein ausironman
but a low carb count, what really stands out is the high fibre count at a whopping 15.6 ausironmanmag
g per serve, which is unique for this category. International Protein has also gone out
of its way to make sure the new formulation is softer and easier to eat.
ausironman
SERVE SIZE: 60g
FLAVOURS: Strawberry Coconut, Peanut Butter Caramel, Double Choc Coconut
MORE INFO: internationalprotein.com.au
MACROS:
ENERGY: 895kJ (214 calories) per serve/1490kJ (356 cal) per 100g
PROTEIN: 20g per serve/33.3g per 100g
FATS: 9.3g per serve/15.6 per 100g
CARBS: 5.4g per serve/9.1g per 100g
HP GF
LC HF
L-I C A N
QNT Sport Record Bar

QNT Sport’s Record Bar is decent in protein, low in sugar, carbs
and also low in total fats. There’s no chocolate coating on the bars
either to keep the calorie count down. The most notable feature
is its high fibre, with 12.3 g of dietary fibre per serve. Designed for
athletes, the Record Bar is for maintaining muscle mass when the
body is under stress. They also swear by their flavour profiles.
SERVE SIZE: 60g

FLAVOURS: Vanilla Cookie, Strawberry Cheesecake, Chocolate
Brownie and Italian Tiramisu
MORE INFO: yknutritionsytems.com.au HP
MACROS: L-I C
ENERGY: 827kJ (198cal) per serve
PROTEIN: 18g per serve
FATS: 5.5g per serve
CARBS: 15.4g per serve
FIBRE: 12.3g per serve

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CONVERSATION
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RAISING THE BAR
Quest Bar MACROS:
The Quest Bar prides itself on delicious flavours so that you can ENERGY: 711 kJ (170 calories) per serve
safely consume one any time of the day. Aside from its standard PROTEIN: 20g per serve
20 g of protein and 19 g of fibre per serve, the Quest Bar is also FATS: 6g per serve
gluten free and contains only one gram of sugar, making it a CARBS: 24g per serve
great way to #cheatclean. FIBRE: 19g
SERVE SIZE: 60g
FLAVOURS: Chocolate Brownie, Chocolate Chip Dough, Cookies &
Cream, Double Chocolate Chunk, S’mores
MORE INFO: nutritionsystems.com.au
LC HF
SPECIAL SERVE SIZE: 40g

FLAVOURS: Pumpkin, Maca & Almond;
Carrot, Pepita & Tahini; Cacao,
MACROS:
ENERGY: 582Kj (139 cal) per serve/1460kj
(348 cal) per 100g
MENTION Espresso & Chia; and Camu Camu,

Chilli & Cacao
MORE INFO: dineamic.com.au
PROTEIN 2.3g per serve/5.6g per 100g
FAT: 2.7g per seve/6.7g per 100g
CARBS: 29g per serve/72.5g per 100g
FIBRE: 4.8g per serve/12.1g per 100g
Dineamic SuperBar
Now, this bar technically isn’t a
protein bar as it contains a paltry
2.3 g per serve, but hear us out: A N L-I C
it’s gluten free, dairy free, vegan
and contains no preservatives.
Proudly made from fruit,
vegetables, seeds and other exotic
ingredients, the SuperBar has been
designed with athletes in mind
as a convenient, tasty between-
meals snack. The high carb count
comes from all natural sources,
making this a good choice for those
wanting to avoid junky bars.

This hard-core guide includes more than 100 of
the most effective exercises to enhance the three
power movements, proven mental strategies,
sample programs, and periodisation plans for
increasing absolute strength, power, and flexibility.
Whether you’re serious about powerlifting
or simply seeking a proven approach for
developing strength and power from one
of the most accomplished athletes in the
sport, Powerlifting is a must-have.
Available from the Iron Man store at

subscribeandshop.com
COMP SHOTS
INBA BRISBANE CLASSIC
Photos and mini-report by Darren Burns
Over the years the INBA Brisbane Classic Novice Class 1, First Timers, Physique Open
has unearthed many new stars who have Class 1 and then the big one: the Overall
gone on to win state and nationals titles. Physique. In the Bikini, Rachael Hoffmann
This year’s rendition was no different with was a standout with victories in the Bikini
Kylie Burnett taking out the Figure Under- 21, Novice Class 2, Open Class 2 and Overall.
57 kg class, Open Class 3 and Overall title Despite it being only her first year on
and Sheree Paltridge winning all four of stage, Belinda Keogh performed like a
her Figure classes, while Mel Cowling veteran, picking up wins in the Fitness
continued her impressive form in taking Model Novice, Fitness Open Class 2,
out the Figure International Open class. Sports Model Novice Class 2, Open Class 2
The battle for the Men’s Overall and earned Overall in both the Fitness and
came down to the more heavily muscled Sports Model categories, a feat that had not
Benjamin Pita against the conditioning previously been achieved.
and refined physique of Tevita As always, INBA national vice president
Foukimoana. After an energetic posedown, and Qld promoter Jason Woodforth and his
which had the audience screaming their team do a remarkable job in putting on an Ms. Bikini
support for both competitors, the judges’ event of this magnitude. It is a credit to all Overall
Rachael
nod went to Foukimoana. those involved. Hoffman.
Jay Acharya was another who made an For more information, see
impressive debut, winning the Mr. Physique www.inba.com.au.
Ms. Bikini Ms. Sports Model

30+ top 3. Mumma 36+ top 3.
Ms. Bikini
First Timers
Class 1
top 3.
Men’s
77.1 kg+
96 / Australian Iron Man top 3.
COMP SHOTS
Men’s
Physique
open Class
3 top 3.
Men’s Physique Men’s

Overall winner Novice
Jay Acharya. Fitness
line-up.
INBA Angels.
Australian Iron Man \ 97

COMP SHOTS
Ms. Bikini First Timers

Class 2 top 3.
Swimwear
Model Open
winner Caitlin
Whitehead.
Men’s
Masters
40+ top 3.
98 / Australian Iron Man

Ms. Bikini
Novice
Class 1
top 3.
Ms. Sports Model

Novice Class 2
top 3.
Ms. Sports Model

Overall Belinda Keogh.
Mr. Physique Open

Class 2 top 3. Australian Iron Man \ 99
ANTI-AGING
Letting the Fat Out of the Bag By Brett A. Osborn, DO, FAANS, CSCS and Jay Campbell
The right kind of fatty acids can help you fight age-related damage.
Do you often find yourself reminiscing
about those good old days of your 20s
and 30s? Everyone does this — not
because of the ‘grass is always greener’
phenomenon, but because there is hard
truth to the matter when it comes to
your physical prowess. You had your
mojo, your strength was peaking, PRs
were routinely shattered in the gym,
and you could train four to five times
a week without incident. But then life
got in the way, literally. And we’re not
talking about financial burdens, kids
or intolerable in-laws. We’re talking
about that dreaded disease by which,
Photo: Binais Begovic, Model: Stan McQuay

according to actuarial data, we are all
afflicted come age 25: aging.
Age-related diseases such as
cancer, diabetes and Alzheimer’s
disease are on the rise. Very few
people continue to excel as they
float down the ethereal river of
time. In fact, quite the opposite
occurs. Remember, aging is the
accumulation of damage resulting
in disease, not as was previously Fats are critical to a whole host of A 2011 study in the American Society
thought, the accumulation of metabolic processes: for Nutrition reported that when a
disease resulting in death. Now Q Energy production group of 16 healthy older adults were
read that last sentence again. By Q Transportation of fat-soluble vitamins given either corn oil or omega-3 fatty
simply existing on this earth (for (A, D, E and K) acids for eight weeks, the omega-3
all the Thoreau fans out there), Q Synthesis of vitamin D, cholesterol cohort noted increases in muscle mass.
you are being bombarded not only and steroid hormones Accordingly, the study authors advocate
by UV rays, but also by metabolic Q Cell membrane production the consumption of omega-3s for the
by-products of cellular metabolism. Q The synthesis of eicosanoids prevention and treatment of age-related
Their effects are the same. Be they (chemical-signaling molecules that loss of muscle (an independent risk factor
high-frequency photons or free are integral to many bodily processes for all-cause mortality in adults). Good
radicals, they both induce cumulative such as the inflammatory cascade, fat doesn’t make you fat. In fact, just the
damage as the sand falls through blood clotting, and vascular tone) opposite is true!
the hourglass. Sure, you can steer Studies also reveal that omega-
clear of the beach and the handheld Fats are classified by their structure. 3s prevent coronary artery and
sun reflectors of the ’80s, but you Unsaturated fats contain ‘double bonds’ cerebrovascular disease, or more simply
can’t block bodily production of free between carbon molecules. These are put, heart attack and stroke. They
radicals. However, there is hope. the essential fatty acids (EFAs) that provide subtle anti-coagulant effects,
You can age gracefully with must be consumed in your diet. Think of mildly thinning
maximal muscle and a lean body long them as the anti-inflammatory or ‘good’ the blood, assist in
into your later years. In addition to fats. They are oils at room temperature. neurogenesis and
optimising your hormones, modifying Omega-3s fall into this category. assure the normal
your training to include more strength Saturated fats contain single bonds function of your
and flexibility work, and mandating between carbons. Saturated fats have cellular membranes.
six-to-eight hours of sleep nightly, been linked to cardiovascular disease Excellent sources of
you must also pay particular attention and are typically (but not always) the omega-3s include
to your diet, especially the type of fat ‘bad’ fats. Trans fats of recent media fatty fish such as
being consumed (the amount will be infamy fall under this heading. These fats salmon, flaxseeds,
dictated by your current training goal). are solid at room temperature. walnuts and green

ANTI-AGING
NUTRITION IS LIKELY THE
MOST IMPORTANT FACTOR
IN YOUR HEALTH. YOU GET
OUT OF YOUR BODY WHAT
YOU PUT INTO IT, LITERALLY.
vegetables such as Brussels sprouts, kale
and spinach.
While omega-9 fatty acids are
non-essential because the body can
manufacture them from the ingestion
of sugar and starches, the ingestion
of omega-6 fatty acids have a major
impact on health and vitality. Since
they are inflammatory in nature,
omega-6s are critical to your body’s
defense against offending pathogens.
Without them, you’d stand no chance
against the flu virus, nor would you be
able to recover from a brutal training
session. By no means does that give
you license to gobble up McDonald’s
French fries, which are cooked using
industrial vegetable oils and thus laden
in omega-6 fatty acids. The greatest
sources of omega-6 fatty acids are
canola oil, safflower oil, sunflower oil,
corn oil and soybean oil, which are
very inexpensive, so they are commonly
used in commercial junk foods.
Unsurprisingly, people eat too much
omega-6 relative to omega-3 fatty acids.
In fact, a 20:1 (omega-6 to omega-3)
ratio is common. Compare this to the
4:1 ratio of the Japanese, who rank
second on the world’s life expectancy
list. It’s no wonder we are stricken at
an early age with joint pains and other
manifestations of bodily inflammation.
Is this you? Do you find yourself
reaching for the paracetamol on a daily Yes, nutrition is likely the most the least, in essence. And while we
basis and find yourself unable to train important factor in your health. need both types of essential fatty
due to pain? And what about your skin You get out of your body what you acids to survive, it is likely you are
health? Is your psoriasis flaring up? put into it, literally. And the optimal getting surplus amounts of pro-
Don’t blame your genes. They’re simply amounts of dietary fats are a critical inflammatory omega-6s from the
responding to the distasteful, disease- component of Western diet and bellowing the
causing signals you’re sending them the recipe. Err smoldering flames of inflammation.
by eating poorly — excessive amounts on the side of So fight the good fight and
of refined carbohydrates found in the overconsumption supplement aggressively with omega-3
Western diet sinisterly compounded of the good and omega-9 fatty acids. After all,
by an improper ratio of omega-3 to fats rather than humans at base level are machines,
omega-6 fatty acids. Now you see why the bad — the evolved and highly complex —
McDonald’s French fries are truly the omega-3s machines just like your car. Does it
perfect storm. On the flip side, foods rather than strike you as odd that the best way
like coldwater fish, which provide the 6s. Make to assure your car’s longevity and
protein and high quantities of omega-3 the mistake performance is to have its oil changed
fatty acids, are your breath of fresh air. that hurts you every 5,000 miles?

MAINTENANCE
Hair Care By Daniel Hedger
It’s something most of us take for granted, but hair is important.

Just ask anyone who’s ever bought something from a Shane Warne
infomercial. You need to take care of it to help it survive.
Hair itself can be pretty tough, but it cops
a beating no matter what we do during
the day. If you have an office job, hair gets
dried out from the recirculating air and
being inside all day. If you work outdoors
as a tradie or something similar, your
hair’s getting damaged from being out in SCAN WITH
the sun so much. And don’t even mention YOUR
IN-SITE APP TO
the gym — that’s where your hair gets the SEE BROCK
O’HURN’S
most sweaty and oily. IRON MAN
MAGAZINE
Look, we pay a lot of attention to our COVER SHOOT.
bodies both inside and outside the gym.
There’s no reason to let ourselves go
with poor form when it comes to your
hair. So, even though we’ve all been
taking care of our hair for as long as
we’ve been alive, it’s always useful to
highlight what many blokes should —
and shouldn’t — be doing with what
we’ve got between the ears.
Wash ’n’ dry

We all know how gross and sweaty our
hair can get after a hard session in the
gym, so it’s understandable that we’d
want to wash it constantly. However,
counterintuitive as it might seem, constant
shampooing can actually damage your
hair. Excessive shampooing can deprive
your scalp of its natural oils, so limit
shampooing to once or twice a week,
and try to use a shampoo that’s sulphate
free. Sulphates are hard chemicals in a
lot of shampoos that can deprive hair
of the healthy oil that your hair naturally
produces. Strangely enough, though, you
LOOK, WE PAY A LOT OF

ATTENTION TO OUR BODIES
BOTH INSIDE AND OUTSIDE
THE GYM. THERE’S NO
REASON TO LET OURSELVES
GO WITH POOR FORM WHEN
Binais Begovic
IT COMES TO YOUR HAIR. Don’t take your hair for granted — you might not have it forever.

MAINTENANCE
We pay a lot of attention to our bodies both inside
and outside the gym — why not our hair too?
Binais Begovic
can actually condition your hair more often

than you shampoo — even on days that
you don’t wash your hair.
IF YOU’RE SOMEONE WHO ENJOYS A SUPER-SCALDING HOT
If you’re someone who enjoys a SHOWER POST-WORKOUT, TRY TO KEEP YOUR HEAD OUT
super-scalding hot shower post-
workout, try to keep your head out of OF THE STREAM. HOT WATER CAN BE QUITE DAMAGING
the stream. Hot water can be quite
damaging to hair, so when you are TO HAIR, SO WHEN YOU ARE WASHING YOUR HAIR, MAYBE
washing your hair, maybe turn the cold
tap on a bit more. TURN THE COLD TAP ON A BIT MORE.
Once out of the shower, don’t be too
rough with the towel drying either. Hair to cover up the oily mess after the A lot of guys these days are growing
is fragile and you can be losing clumps gym when you head out to dinner — their hair a little longer, so if you’re in the
without even knowing it. (Swap out your maybe give it a rest for a while/don’t habit of tying your hair up at the gym
hair brush for a comb too.) make it an everyday activity. Wearing (or just in everyday life), make sure it’s
a hat too often can actually damage not too tight and take your hair down
Beware the hair constrictors your hair by not allowing it to breathe every once in a while. Tight ponytails,
As easy as it is to slap on a ratty old and, believe it or not, pulling out your manbuns and ‘top knots’ are bad for
baseball cap to head to the gym — or hair if the hat is too tight. your hair. Sorry, hipsters.

MAINTENANCE
by not overdoing it with
the product while at the
same time rocking a cool
hairstyle for the post-gym
clubs. But it’s worth making
the effort, believe me.
If you’re still relatively
young, you might shrug off Whether you realise it
or not, your personal
these concerns, but trust me, appearance is always
when your hairline starts receding communicating
and you start finding less and less hair information about you.
up there, you’ll wish you’d heeded
A classic look never goes out of style. this advice earlier.
Stylin’
Whether you realise it or not, your
personal appearance is always
communicating information about
you. What is your appearance
saying about you? A big part of that
appearance is your hair, your styling
and your personal grooming. It’s the
first impression you make on people,
on employers and the world. So take
control of what you’re communicating,
because even if you don’t care, other
people do — and will judge you for
it. Besides, if you look good, you feel
good and your confidence will grow.
And that all starts right at the top —
with your hair.
Anyone who lived through the ’90s
probably remembers doing too much
with hair product, dyes, etc. I’m sure I’m
not the only one who stained his hair
with ‘temporary’ hair dye, only to have
the whole lot chopped off to get rid of
the damage.
Thankfully, these days we have more
choice than between the gloopy ‘wet
look’ gel and the foamy mousse you
borrowed from your sister. The key,
which we should have known back then,
is to style but not over-style your hair.
Many products on the market at
the moment are pastes and waxes
designed for that great matte look with
super-strong hold. They go on dry, so
you can even run it through your hair
without showering.
A classic look never goes out of
style, so for the discerning gentlemen,
there are also products designed for
a vintage feel, such as Dear Barber’s
new range of products, which features
shaping cream, pomade and a mattifier.
These are vintage and classic in style
but modern when it comes to appealing
Noel Daganta
to the 21st century gentlemen.

It is a difficult balance to strike,
keeping your hair clean and healthy

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LEGAL EAGLE
The Fine Print By Scott McKenzie
Why the details of your gym membership contract are more important than you realise.
You are probably more likely to find a
Owners and members alike
unicorn than someone who has actually can get into trouble with
read their whole gym membership poor membership contracts.
contract. Most of us are pretty
distracted when we step into a new
gym. We are overcome with the urge to
hit the bench press, smash out some
biceps curls, or check out which areas
of the gym have the best lighting/mirror
combination (actually, that last one is
probably just me).
From the perspective of the gym
owner, membership contracts can be
an absolute lifesaver. They allow the
owners to effectively mitigate a range
of risks and to get the upper hand in
the event that things get ugly. However,
there are a number of absolutely
rubbish membership contracts floating
around in the market and, as a result,
a lot of businesses are falling on their
own sword by not having appropriate
Neveux
contracts in place.
Here are two hypothetical situations
to highlight the ways in which 2. Responsibility for personal property Hypothetical 2: You are
membership contracts are probably stored in lockers is placed solely on a member
more important than you realise. the member; You are a member of a gym. You signed
3. There are clear standards of a standard membership contract
Hypothetical 1: You own a gym behaviour set out for members, without properly reading it. You love
You own a gym. You walk in one which this injured member has your new gym with a passion for
morning to find one of your members probably breached by recklessly the first few weeks, and then all of a
running around screaming in pain deadlifting in a puddle of water; sudden you get told that it is getting re-
after he blew out his back doing 4. The inherent risks of exercises such located to a back alley on the other side
deadlifts. He finds a moment to yell at as deadlifts are clearly set out; and of town. Also, the free weights section
you and explain that it was your fault 5. That you have a proper suite of other will no longer be available at the new
because there was water on the floor, related protections. gym as it’s being replaced in its entirety
which caused him to slip (water in by cardio equipment.
a gym, who would’ve thought?). On In this scenario there is additional As the member, you would be wise
top of that, his wallet and fresh Zyzz complexity because any term in a gym to reflect on the conversations that
singlet were stolen from his locker by membership contract that is deemed you had immediately before signing
another member. to be ‘unfair’ or ‘excessive’ will not be up and to check the terms of the
As the gym owner, you will most enforceable. There has been some very membership contract. The promises
likely pray for some kind of divine lengthy commentary provided on what made immediately before entering
intervention that results in that is and what isn’t unfair, which lawyers into the contract are referred to in
member being wiped off the face of (like me) salivate over, but I’ll save that lawyer’s jargon as ‘representations’
the earth. If this doesn’t work, you for another day rather than putting you and they are particularly important
will probably nervously run straight to sleep right now. in situations such as these. If there
to your office and try to dig out the If the relevant membership contract was conveniently no mention of
membership contact. When you is up to scratch, then the gym will likely the impending relocation or the
eventually find it, you will hope that it continue business as usual without any transformation of the gym from a
was prepared correctly so that: major disruption. However, if this is not lifting paradise to a cardio-only health
1. Your liability for injury is limited to the case, the potential financial risks for club, then the gym owner would likely
the fullest extent permitted by law; the gym owner are massive. be in a bit of hot water. Alternatively,

LEGAL EAGLE
Make sure you know what’s in

Neveux
your gym membership contract.
if the future plans of the gym were

carefully drawn to your attention from
the outset, then you would be foolish
to bring a claim against the owners.
Recent case study

Hypothetical 2 was loosely based on
a recent court case in which nine
members were enticed to commit to
a 12-month contract on the back of
multiple benefits being offered. These
benefits included crèche facilities and
24-hour access. Soon after joining, the
gym was relocated and the new venue
did not provide the same facilities. Also,
there was an incident where members
who were hungry for a gym fix were
locked out of the new facilities because
their swipe cards did not work.
The owner of the gym was
found guilty on eight counts of
breaching the Australian consumer
law, including breaches in relation
to ‘reckless behaviour’ and Membership contracts are like
‘wrongly accepting payment’. His building a six-pack: you need to
Neveux
make sure the basics are right.

punishment was as follows:
1. Total fines of $35,000; penalty being imposed. While it is any success. A gym owner who buries
2. The company that operated the gym tempting to make claims in order to their head in the sand about their dodgy
was fined an additional $45,000; ‘close’ a sale, the stakes have never membership contracts is just as likely to
3. The owner was personally required been higher for gym owners in terms be successful as your neighbour down
to repay a total of $3,831.84 to of delivering on these promises. the road who is constantly talking about
members; and getting shredded abs, but demolishes a
4. A conviction was recorded against Closing thought meatlovers pizza for every meal.
his name. Membership contracts for gym owners
are like building a six-pack for gym Scott McKenzie is a lawyer who specialises in
This case serves as an important junkies. You know that you have to do the fitness industry.
reminder for business owners in the basics right if you are going to have
the fitness industry that burying
your head in the sand about legal CONNECT WITH US ausironmanmag ausironman ausironmanmag ausironman
requirements can result in a hefty

EXTREME TRAINING
The Power of Unconvention By Cornell Hunt, CSCS
Bodybuilding versus functional fitness? Do a mix of both for gains in strength and power.
The methods of unconventional training
modalities have been popular in gyms
for quite some time now, especially
among MMA fighters. The chaotic
and unstable environment created by
unconventional training is what athletes
look for, so using those tools in their
training is important for preparation.
If you walk into my facility, you’ll see
that we tend to keep things simple.
We’ve found that our clients and
athletes see the best results when we
followed proven principles with some
creativity, rather than trying to reinvent
the wheel. If you have a purpose
in mind and program your training
accordingly, you will find that you don’t
need much to get the goals you desire.
I love barbell training and the
traditional modes of getting people
stronger. I think progressively overloading
your body through weights is still the
best way to see results. However, as a
supplement to conventional training, I find
unconventional methods have their place.
Photos: courtesy of mhp

Unconventional training
allows the lifter to:
Q Translate strength into power
in a functional manner
Q Perform advanced energy-
system training (sport-specific
conditioning) by doing circuits people to keep a neutral spine, then Kettlebells
or timed sets/reps using one tyre flips are perfectly safe. A few years ago, I made a huge purchase
tool or multiple tools together I love doing tyre flips for time and of kettlebells. It has been one of our
Q Train joint and core stability, throwing out challenges between two smartest investments. There are so many
which can be difficult with more people. We may challenge people exercises and variations that can be
conventional styles of training to do as many tyre flips as possible accomplished using them. Because of
Q Improve grip strength, which in 30 seconds. This is also great for the shape of the kettlebell, it allows you
is crucial for many athletes training specific energy systems. to hold the handle and express power
Q Break through plateaus For power and strength athletes, in a violent and aggressive fashion. The
and boredom associated you may do tyre flips for 10-to-20 different weights of kettlebells allow
with traditional training seconds to train the phosphagen/ you to train for strength as well. You
alactic system, or 30-to-60 seconds can simply grab a heavy kettlebell and
Tyres for the glycolytic/lactic system. For do different forms of pressing, deadlifts,
Tyres are a great way to build strength, more endurance-based athletes, I squats, and carries. The versatility of
power, and endurance. Most coaches would go over 60 seconds, but be kettlebells also allows for you to couple
are wary about doing tyre flips since it careful with this. Like anything else, up certain movements and do higher-
places a lot of stress on the back. This the more reps someone is exposed volume circuits for conditioning.
is something I understand yet don’t to, the more risk they’re in to get an
entirely agree with. All coaches should injury. Also, tyre flips are anaerobic Battle ropes
have an idea of what their athletes or by nature because you are doing one A famous speed coach (who will go
clients are capable of doing and should powerful motion, then taking a quick unnamed) once criticised the use
never allow them to do things that will rest as you set up for the next flip, so of battle ropes. The popularity of
put them at risk. If your coach teaches they’re best suited for power athletes. battle ropes and their use over recent

EXTREME TRAINING
years has brought on much scrutiny.
Coaches are all over social media
using battle ropes to improve power
and conditioning. The speed coach
had an issue with why athletes were
using battle ropes for conditioning.
I understand this, and I do think
that athletes don’t need to be using
battle ropes as their main form of
conditioning. However, I see no issue
with it if it’s used as a supplement.
Early on in an athlete’s training
program, coaches should use different
forms of training to create a generalised
strength and conditioning program. As
the athlete gets closer to their season,
the more specific they should get. If
the athlete has some type of injury that
prevents them from running or too
much weight-bearing activities, battle
ropes allows them to get conditioning
in without putting themselves in harm’s
way. So battle ropes do have a place.
My general population and adult
clients love using the battle rope. It
has tons of variations that make it
fun and pretty simple to use. Most
people have a love/hate relationship
with running. They either love to
do it, or avoid it by any means.
Unfortunately, running is often looked
WORKOUT: UNCONVENTION MEETS TRADITION
I’m a huge fan of doing traditional weight-training methods to build strength, power
at as the only way to get a sweat
and muscle mass. However, I understand the importance of unconventional training
or improve your endurance. This is
and how it can be used. Unconventional training is not only challenging, but it also
completely false, and doing battle breaks up the monotony that’s associated with conventional lifting. It keeps you
ropes the right way will prove that. motivated and is a great way to train in a different yet effective manner. Here’s a
workout you can use that gets the best of both worlds.
Sandbags
The unbalanced nature of sandbags A1. Bench Press 5x3
are what make this tool so effective. B1. Double Kettlebell Deadlift 4 x 10
B2. Pull-Ups 4 x 90 per cent of 1RM
You may be able to squat 400 pounds B3. Push-Ups 4 x max reps
(181 kg) with a perfectly balanced C1. Kettlebell Single-Arm Snatch 4 x 10 each arm
barbell, but you might struggle C2. Sandbag Cleans 4 x 10
C3. Kettlebell Swings 4 x 12-15
5 Rounds Of:
D1. Sandbag Bear-Hug Squats 30 seconds
D2. Tyre Flips 30 seconds
D3. Battle Ropes (rotate styles) 30 seconds
D4: 30-Second Rest
squatting with a 100-pound (45 kg) another opponent in a powerful

wonky sandbag. The sandbag requires and aggressive manner, and
you to recruit muscles you probably because the opponent is fighting
thought you didn’t have. Your core back, it creates an unstable
muscles get turned on and are environment. This is where sandbag
needed to help stabilise you as you training comes to into play.
perform the movement.
Sandbags are great for athletes Cornell Hunt is a Certified Strength and
since some athletes are required Conditioning Specialist in New Jersey who
works with pro and amateur athletes. For more
to move heavy objects that aren’t information, log on to MHPStrong.com
stable themselves. For example, or visit HuntForStrength.com.
a fighter may be asked to move

Young
Gun BIKINI STANDOUT Courtney King HAS
HER SIGHTS SET ON THE 2016 OLYMPIA.
INTERVIEW BY MIKE CARLSON

IF
there is such a thing as a prodigy in fitness, it’s Courtney
King. The Chicago native competed in her first bikini
competition when she was a junior in high school and
became the youngest Bikini Pro in history when she was awarded
her IFBB pro card at 18 years old. At 22, she is a seasoned
veteran, with more pro shows on her résumé than competitors 10
years older. Experience and wisdom plus the energy of youth is a
deadly competitive package, and King is determined to bring her
best-ever body to the Olympia stage in September.
King, however, is more than the sum of her exquisite body
parts. With the face of a Disney princess and the mouth of a
sailor, she is a charming study in contradictions. Soulful yet
hilariously irreverent and self-effacing, King is redefining the
image of fitness inspirator.

COURTNEY KING
Mike Carlson: How did you get
started in fitness?
Courtney King: My dad is a
businessman and he wanted to open
a gym for fun, something to do on the
side. He opened it up when I was in
eighth grade. There was a boxing ring
and jiu-jitsu stuff. It’s closed now, but
it was open for four or five years. Both
my parents were very active and were
constantly in the gym. My sports were
competitive gymnastics, track, and I
was a swimmer. I even did flag football
when I was younger. I was a little jock. I
wore a sweatband to school sometimes.
MC: What is an average day for you?

CK: I’m a morning person. I get up
around 5.45 or six, check my computer
and then get to the gym by seven. I’m
done by 8.15. I shower, eat breakfast and
then I like to leave my house to work. I
like to go to Whole Foods or Starbucks or
different coffee shops. I’m a huge coffee
person and I like people-watching. I’ll
work for about four hours and then I’ll
come home and either nap or do school
courses online. I might meet with a
client in person and do some posing.
MC: What are you studying?

CK: Nutrition. I want to get into
holistic medicine. I know it seems
totally against the whole bodybuilding
thing and I sound like a weirdo, but
I want to get into learning how to do
things holistically as a competitor.
I hear a lot of people preach that
this is a healthy lifestyle, but it
gives so many women — and guys
— eating disorders and metabolic
damage and all kinds of problems.
MC: If you were dieting for a

contest at 17, you should be a
poster girl for self-image problems.
CK: I have been though that shit! I
was a skinny twig growing up. Then
I developed body dysmorphia and
eating disorders, I gained 25 pounds (11
kgs) and then lost it and had adrenal
problems. All that bullshit. I’ve been
through it, but I am way better now.
MC: Do you find that a sense of

humour keeps you grounded?
CK: I do. I laugh at this shit. I used to
be so much more extreme than I am
now. I’m the type of person that if I do
something, I’m going to give it 100 per
cent, but I learned to ease back a lot.
You can live life without being a psycho.

Courtney
King
AGE: 22
HEIGHT: 5’5”
LIVES: From Chicago,
lives in Arizona, USA
PROFESSION: Online trainer,
lifestyle coach, student, I hate
saying pro bikini competitor’
LIKES: Cooking, learning,
coffee shops, traveling,
“You just
sunshine, training,
family, laughing
DISLIKES: Indecisive people,
have to do
spicy food, tomatoes, being
hot when I sleep, people who
you and the
don’t make eye contact, bugs
FAVOURITE CLEAN
MEAL: Anything breakfasty,
right things
omelettes, pancakes
FAVOURITE CHEAT MEAL:
will fall
Burger and sweet potato fries
LISTENS TO: Anything
from house to rap to
into place.”
Christian music, motivational
speakers like Tony Robbins
FAVOURITE BOOK:
Relentless by Tim Grover
FAVOURITE MOVIE:
A Walk To Remember,
Finding Nemo, Rocky III
SPONSORS: BPI,
Celestial Bodiez
TWITTER:
@courttneykingg
INSTAGRAM:
@courtneykiing
WEBSITE:
courtneykingfit.com
MC: You placed third at the 2015 Mr. MC: Why was your mental game off? MC: At this point, would it be boring
Olympia but then placed fifth at the CK: Mentally, well, me and Steve to date like a kindergarten teacher?
Arnold and Arnold Australia. Tell me [Cook] just broke up. We were together CK: No! I feel like it doesn’t matter. If
about that. for a year, so that was kind of hard. I you vibe with the person, it’s all good.
CK: I was pissed because I went down had never dated anyone in the fitness
from the O, but it’s okay. I wasn’t industry, and that was kind of a tough MC: Tell me about your training.
mentally in the zone. I’ll own it. I was break-up. But shit happens, life goes CK: I like HIIT-type circuit training in
going through the motions how to on, whatever. Mentally right now, I feel the morning, maybe a spin class. I don’t
prepare for a show. Mentally, if you are good. I’m getting on track. do any steady-state cardio. I weight train
not in it, even if you are doing all the in the afternoon five-to-six days a week.
physical work, your body is not going MC: Will you continue to date
to respond, and mine didn’t. I looked within the industry? MC: How do you organise
deec, but I didn’t look like I did for the CK: One hundred per cent no. I feel like your workouts?
O. I knew I wasn’t where I should be, so a lot of fitness-industry people are just CK: I go off how I feel. It isn’t like, ‘Monday
I was blessed to get fifth place. There all about ‘me, me, me.’ Life has to have is legs day.’ If I’m sore on Monday from
were some girls who placed lower that balance. Steve was very balanced, hiking or biking and I need another day to
than me who should have been higher. but he is a different being. I should say recover, I’ll wait a day. I listen to my body.
Straight up. that I won’t date a competitor. Sometimes I’ll do more high volume and

COURTNEY KING
sometimes I’ll go heavier with fewer reps.
I’m not a girl who has to do a ton of volume
to break my legs down. I have always been
someone who has to build.
MC: What is your best body part?

CK: I have really good shoulders
and pretty solid legs. It’s not that my
shoulders are very muscular, I just have
a very broad frame. My shoulders don’t
really drop and I have no traps, so it
makes my shoulder look bigger. I get the
most compliments on my legs, though. I
have legs up to my shoulder blades.
MC: Tell me about your diet.

CK: When I’m getting ready for a show,
I’ll carb cycle. Two low days and then
one high. I would say on high days I
get 200 grams of carbs and low days
are about 85 to 100. It’s not bad. On my
lower-carb days, I have a lot more fat. On
my higher-carb days, I drop my fat.
MC: You have a very different look

for the division.
CK: I had someone tell me today that I
have a very wholesome look. I guess it’s
because I don’t wear a lot of makeup.
I’ve never dyed my hair. I don’t have the
whole lip-injection shit. I guess I’m more
cute than sexy. I think it’s a cool angle. I
also feel like I relate to young girls better.
I don’t have a big ‘mom’ following. My
following comes from young girls, so I
keep my image a little cleaner. The fitness
industry is based off physical sexual appearance. Sex

sells, but I think you can take a different approach.
MC: Celestial Bodiez is a sponsor, which is

pretty sexy.
CK: True, but Celestial Bodiez quality is like no
SCAN WITH other. Celeste and PJ Braun pride themselves
YOUR
IN-SITE APP TO in the brand and name of their company.
GO BEHIND
THE SCENES You cannot go wrong with the famous ‘booty
AT COURTNEY scrunch’ on all of their pants. Everything about
KING’S PHOTO
SHOOT. Celestial Bodiez emphasises your physique.
MC: What are your goals for 2016 and beyond?

CK: I love competing, but I want to work on my brand.
I want to finish some e-books I have been working
on. I’d like to grow my website that I launched a few
months ago. I want to build my relationship with BPI,
my new sponsor. I’m ready to get back with schooling
full-time along with doing some traveling and enjoying
my life along the way.
MC: What about physique goals?

CK: I can think of 20 different things I want to change
about myself. We are all our own worst critics. I’ll just say
I want to be better than I was at the Olympia last year.

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AT THE MOVIES
Muscle Movie News By Clint Morris
VAN DAMME DOWN UNDER

Jean-Claude Van Damme is coming down under
for two exclusive shows in Melbourne and Sydney
this August. STAR-LORD
The martial arts superstar will be in Sydney
on 24 August and Melbourne on 28 August for a
show that’ll likely see the ‘Muscles from Brussels’
retrace his beginnings, praise and rag on a few of
his co-stars and former colleagues, and offer some
fitness and training advice to the action-movie-
loving audience.
Special packages are available to dine with the
iconic star of Kickboxer and Wrong Bet, take selfies
with the man and get priority seating at the show.
For more information on the event hit up
www.jcvd.com.au.
DIRECTOR: Chris Pratt’s going to be everywhere (again)

“ROBOCOP in a year or so. According to the Jurassic
Outpost website, production on the Jurassic
REMAKE World sequel will likely kick off before the
release of Pratt-starrer Guardians of the
SUCKED!” Galaxy Vol. 2, on 27 February 2017.
The sequel to the 2015 hit will lens
Several years after his RoboCop
in Hawaii under the code name ‘Ancient
remake crashed and burned at the box
Futures’ and under the direction of Juan
office, director Jose Padhila has spoken Antonio-Bayona.
out about the behind-the-scenes The new film, penned by Colin
troubles that plagued the production. Trevorrow and Derek Connolly, is rumoured
“I didn’t have the creative freedom I to fix on a whole crop of companies using
needed,” he said. “I spent 90 per cent the science that resurrected the dinosaurs
of the time fighting. It made me realise for the theme parks.
that making a studio movie is not the
same as making a film. I
will think a million times
before getting involved
BUCKAROO BANZAI in another production of

that size again. I got into
this Hollywood business
GETS TV TREATMENT thinking that I could make

the film I wanted, with
my cinema criteria. My
mistake. I’d rather face the
Amazon and MGM are negotiating a
reality than make movies
deal to bring ’80s movie classic The
Adventures of Buckaroo Banzai Across about superheroes.”
the 8th dimension to the small screen. The remake of the ’80s
Kevin Smith is developing a TV show classic grossed only $58
based on the 1984 film, starring Peter million from a $100 million
Weller, one which he hopes some of the dollar budget.
film’s cast will be involved in in some Any sequel plans to the
capacity. Already Smith has courted 2014 film would seem to
Clancy Brown to take part. The series be definitely off the cards.
would stream exclusively on Amazon.

AT THE MOVIES
TEEN WOLF HOWLS
FOR THE LAST TIME
MTV has announced that hit horror series Teen
Wolf will conclude with its sixth and final
season premiering in November. The series
OLD MACGYVER, — which spawned a legion of fans, pioneered
MEET YOUNG social TV, and made international stars of
Tyler Posey and Dylan O’Brien — will draw to a
MACGYVER close with a 20-episode season, ending with its
Richard Dean Anderson has been 100th episode in 2017.
asked to make an appearance in At San Diego Comic-Con, Posey, Holland
the new MacGyver. The star of the Roden, Dylan Sprayberry, Cody Christian, Khylin n
’80s classic wouldn’t be reprising Rhambo and executive producer Jeff Davis bid faans
the title role, though, as Lucas Till a teary-eyed thank you and previewed the final seeason
(X-Men: First Class) is playing a
with an epic — and unsettling — Season 6 trailer.
younger incarnation of ‘Mac’ in the
James Wan-produced redo. “Teen Wolf has been an extraordinary journey, one that captured the hearts
Executive producer Peter Lenkov and imaginations of fans more than we could’ve ever imagined,” said Davis.
suggests Anderson’s involvement “We’re eternally grateful for the support we’ve received over these past six years
might go beyond just a cameo. and we’re excited to take our brave fans on one last, thrilling adventure.”
“We’re hoping to have him
come on the show and be a part
of this incarnation as well. We’re
reaching out to him. We’re hoping it
happens,” he says.
In terms of how the new show DAREDEVIL
will differ to the old show, Lenkov
says it maintains the same tone and
spirit of the original.
“MacGyver in his first
GETS THIRDS
Netflix has renewed the popular superhero
incarnation was a hero who was series Daredevil for a third season. Though no
unique to the TV landscape. I think release date has been given, it’s likely the Charlie
if you look at the landscape, there’s a Cox-starrer will return to screens in 2017.
void for that kind of hero. MacGyver Cox first reprises Daredevil in the mini-
in a lot of ways is a very positive kind
series The Defenders, shooting at the end of the
of character, and he only resorts to
violence when he has to.” year, which unites all of Netflix’s superhero
line-up.
Paramount have announced a fourth film in
THOR
Bad Robot’s reincarnated Star Trek franchise.
More so, they’ve announced that Chris
Hemsworth, who briefly played George Kirk
(James’s father) in the pre-credits sequence
leading into 2009’s Star Trek, will be back to star
ON THE
alongside onscreen son Chris Pine in the movie.
In the next instalment of the epic space
adventure, Pine’s Captain Kirk will cross paths
with a man he never had a chance to meet, but
whose legacy has haunted him since the day
ENTERPRISE he was born — his father.
The remaining cast of the Star Trek series —
including Simon Pegg and Zoe Saldana — is
expected to return.

AT THE MOVIES
AT THE CINEMA
STAR TREK: BEYOND
(Paramount)
Captain James T. Kirk mentions,
early on in the new Star Trek film, that
things are starting to feel somewhat
“episodic” for him. For Kirk (Chris
Pine), that’s somewhat of a dilemma
— if vertigo is the most exciting thing
you’re experiencing in space, there’s
a good chance you’re going to go
searching for a gig less taxing on the
psyche. For the audience, however,
‘episodic’ is a good thing — particularly
when it comes to Star Trek, and even
more so in relation to this latest
instalment. Having recently suffered
through an overblown remake of Star
Trek II: The Wrath of Khan (which
simply swapped the old cast out for
their younger counterparts), the
rebooted Star Trek movie series gets
back to basics here, and therefore finds
its footing again, with a simplistic, self-
contained and joyfully fun adventure
yarn not unlike one of the better
‘episodes’ of the original series.
In fact, everyone on board this latest
one — especially writers Simon Pegg
and Doug Jung, but also the fantastic
production design team — seem very
determined for Star Trek: Beyond
to play like a chapter of the original
series, what with its kidnapped-on-
an-alien-rock yarn, tweaking of the
main characters to have them play and
look even closer to their predecessors
(especially Pine) and terrific balance of
action and humour.
Much like the original series, it’s
the ticklish banter and character
tics in these new Star Trek movies Sure, at times it might seem Lin’s movie. From the impressive attack
that near overshadows anything on forgotten which film series he’s playing on the Enterprise in the film’s first
screen — from the cynical banter chief on, but his ability to restrain quarter to the credible bonding
between Bones (Karl Urban) and himself from going frequent and of species that Trek does so well,
Spock (Zachary Quinto) to Kirk’s excessive with the action sequences and a super-fun moment that sees
unrestrained cheekiness and Pegg’s helps keep the tonal balance on track. the Beastie Boys playing a part in
goofball take on Scotty, the three films The few moments he does ‘do his the villain’s fall, it’s quite simply a
have encompassed more humour thing’, Lin pulls it off with flying, far- standard story done superbly.
and heart than most modern-day fetched colours. What’s better then than walking
comedies have in recent years. The story itself – while on a rescue into a movie, expecting to see
Not to say these new Star Trek films mission, the crew are ambushed by something quite average, and being
are all chit-chat — especially evident a mysterious alien (Idris Elba) who pleasantly surprised and overjoyed
in this latest one with director Justin sees their vessel tumbling towards instead? Start making bad trailers
Lin (Fast & Furious 6) having the crew the planet below — it isn’t much, again, editors — just like the ones of our
of the Enterprise participate in some but it’s the execution that makes the youth — we long to be surprised more.
of the most ridiculously entertaining,
over-the-top action sequences of the CONNECT WITH US ausironmanmag ausironman ausironmanmag ausironman
new franchise.

AT THE MOVIES
AT HOME
PRECIOUS CARGO (Pinnacle Films)
It’s the long-awaited challenge of the ’80s TV stars as
Moonlighting’s Bruce Willis goes up against Saved by the Bell
alum Mark-Paul Gosselaar. What?! Nobody’s awaited this.
Crime boss Eddie (Willis) is out to find the seductive thief
Karen (Claire Forlani) who failed him. In order to win back her
former employer’s trust, Karen employs her ex-lover and top
thief Jack (Gosselaar) to steal a horde of precious gems. But
when the job goes down, all trust goes out the window and Jack,
Karen and Eddie find themselves staring each other down in a
deadly showdown. Yawn.
A Good Day to Die Hard looks like Die Hard next to this, Bruce.
THE FLASH: THE COMPLETE

SECOND SEASON (Warner)
There’s lots of full-throttle time-twisting thrills to
be had in the exciting second season of one of TV’s
best new shows. This season zips back and forth
between Earth One — the universe in which The Flash
is primarily set — and Earth Two, which features
alternate versions of the characters we know and love,
as well as some we’re not so fond of. An evil speedster
named Zoom has broken through into our world with
plans to not only steal The Flash’s speed but also
destroy mankind. But with the help of visiting Earth
two hero Jay Garrick, and ‘the real’ Dr. Harrison Wells
ARROW: THE COMPLETE (as opposed to the fake one that terrorised the crew in
FOURTH SEASON (Warner) season one), the team of Star Labs pool their resources,
Oliver and friends face a deadly new enemy this determined to send the speeding scoundrel back to
season in the form of supernatural crook Damien where he came from.
Darhk (Neal McDonough). Darhk, the leader of H.I.V.E.,
and a former member of the League of Assassins,
causes much chaos for the newly engaged Oliver
(Stephen Amell) and Felicity (Emily Bett Rickards),
who were preparing to cut down on their crime CRIMINAL (Roadshow
fighting and look to a quieter, more relaxed future. Home Entertainment)
And Darhk isn’t just out to cause chaos for the city, Ryan Reynolds swapping
but to Oliver — and his alter ego Green Arrow — as bodies (well, kinda) with Kevin
well, with his actions ultimately resulting in a tragic
Costner, anyone?
loss for the good guys.
Meantime, Malcolm Merlyn (John Barrowman) Costner stars as the crooked
settles into his new role at the top of the League of Jericho Stewart, a man with
Assassins as the new Ra’s al Ghul and Constantine brain damage that makes
(Matt Ryan) comes to town to help Team Arrow stop it impossible for him to feel
their latest foe. emotions, or distinguish right from
wrong. Reynolds stars as Bill Pope, a
CIA agent who dies before giving up where
he hid a computer hacker. A CIA station chief (Gary Oldman)
comes up with the idea to graft Pope’s brainwaves onto Jericho’s
brain so they can utilise the info the dead man had on his mind.
After the grafting is done, Jericho escapes custody and starts
racing around London trying to complete Pope’s last mission.
In addition to Reynolds, Costner and Oldman, Tommy Lee
Jones is also here, playing the neuroscientist behind the brain
grafting. Michael Pitt plays a computer hacker and Batman v
Superman’s Gal Gadot plays Pope’s wife. Question is, how much
did the studio have to pay this amazing cast to sign up for such a
substandard movie?

BODY CONQUEST
Getting to the Core By Ingrid Barclay
Core training, the CAT strategy and building meat-free muscle.

Q: I consider myself an all-round
athlete — I bodybuild, I do some You should do core, abdominal and
low-back exercises toward the end of
power-type training sometimes and workouts to prevent fatiguing before
I also play footy. How often do you doing the major strength exercises.
think I should train my abdominals?
I’m not really clear on how much is
too much. And where does specific
lower back work fit in?
A: Powerlifters and other strength
athletes do train their abs, that’s for
sure. However, unlike the bodybuilder,
who is interested in developing
the musculature of the abdominals
to chisel a well-defined six-pack,
the strength athlete is interested
in developing the strength of the
abdominal musculature, and the same
can be said about the lower back. Both
the superficial and deep muscles of
the abdominals and lower back make
up the core musculature of the body
(a lot of people forget that when we
refer to ‘core’, that includes the lower
back too). These muscles support
the shoulders, spine and hips during
all movements. Building the strength
of these muscles not only helps to
prevent back injuries but can help to
increase strength due to the fact that
the body’s foundation is stronger.
I would suggest that you do
core, abdominal and low-back
exercises toward the end of workouts
to prevent fatiguing of the core
musculature before doing the
major strength exercises with heavy
weights. Many powerlifters do one or
two core, abdominal and lower-back
exercises at the end of two-to-four
workouts per week. Some even have
a distinct core day.
Core exercises, if included in a
workout, are usually trained first in the
series with abdominal and low-back
exercises; the number of reps varies
depending upon the type of exercise.
Neveux
For core and lower-back exercises,

higher reps in the range of 20 to
30 are acceptable. However, many Q: I have heard a little about A: Compensatory acceleration training
powerlifters train good mornings with CAT training but it seems a (CAT) is when you try to accelerate
extremely heavy weight and a lower little unclear to me what is through the concentric phase of a
rep range of 6 to 12. For ab exercises, involved. Could you please movement instead of using less force
many powerlifters also prefer to train elaborate your understanding of just because the load is easier or lighter.
with heavier weight and lower reps to it and have you tried it yourself The CAT technique is actually the
increase abdominal strength gain. or with any of your clients? result of a mathematical model being

CORE WORKOUT USING CAT PROCEDURE,
Workout 1: YOU CAN DEFINITELY
EXERCISE
Dumbbell woodchopper
SETS
3
REPS
20
REST
1 min
ACHIEVE THIS KIND OF
Lying back extension 3 25 1 min EFFICIENCY IN MANY OF
Standing crunch 3 8–10 1 min YOUR EXERCISES. ALL YOU
Workout 2: HAVE TO DO IS COMPENSATE
EXERCISE SETS REPS REST FOR THE IMPROVED
Russian twist
Barbell good morning
3
3
25
8–10
1 min
2 min
LEVERAGE THROUGH A
Hanging leg raises 3 10–12 1 min GIVEN MOTION BY PUSHING
HARDER AND HARDER.
applied to an exercise. I will use squats Many people forget that ‘core’
as an example. You are doing a set of includes the lower back too. on every rep in the set. With this kind
10 squats. Because your muscles are of mental concentration, you will
nice and fresh, the first seven or so improve the general quality of your
are quite easy, and so offer you little training to a large extent.
adaptive stress. The first third of the I personally have actually not tried
remaining squats are the toughest since CAT on myself or any clients as yet.
your leverage is poor at the bottom of It’s not to say I won’t. It has worked for
the movement. As you ascend beyond legendary powerlifters such as Fred
the bottom third of the movement, Hatfield and Andy Bolton, so I am
however, leverage improves greatly and convinced there is something valid in it.
you can finish the squats with ease. One difficulty with this type of training
So only the first third of the last three is the continued movement of the bar
squats afforded you with sufficient after the lift has been finished. The bar
overload to force an adaptive process to flying off the body could cause injuries.
occur in the muscle. That relates to an This is not a fantastic or safe scenario in
efficiency percentage of only 3/30ths or a personal training setting! Dr. Hatfield
1/10th — virtually 90 per cent of your suggests learning to slow the lift down
efforts were wasted! at the very end of the lift. Therefore,
So, wouldn’t it be nice if you were bands and chains could be used as a
able to improve that 10 per cent means to get around this issue.
efficiency rating to around 80 or 90
per cent? Of course it would, because Q: What’s your general opinion on
that would mean you would be able supplementation? There are so
to achieve the gains in one workout many around between dietitians,
that used to take you eight or nine naturopaths, Facebook fitness
Neveux
workouts to accomplish. You can gurus, personal trainers and the

improve the efficiency. like. It gets very confusing with
Using CAT procedure, you can bit to avoid throwing the weight off your everyone’s differing take on the
definitely achieve this kind of efficiency back or seriously injuring your muscles matter. I enjoy your column and
in many of your exercises. All you have from the greatly sped-up movement. would like to know what you think.
to do is compensate for the improved Exercises such as squats, bench Should I supplement?
leverage through a given motion by presses and stiff-legged deadlifts are A: Misguided nutritionists protest that
pushing harder and harder. Most well suited to CAT techniques, but bodybuilders, including recreational
bodybuilders let up on their effort at shorter range of motion exercises trainees, need not engage in megadoses
the point where the leverage improves. such as curls or lat raises aren’t. of vitamins and minerals. Just as
This is not efficient. Through every inch When applying this compensatory loud are the voices and opinions of
of your range of motion, you should acceleration to your exercise efforts, supplement companies, manufacturers
be exerting absolute maximal effort — keep in mind that it is the mind and distributors who have a heavy
except, that is, right near the terminal that controls effort. You have to financial vested interest in ensuring
point of the range, where it is necessary concentrate on maximum effort that the importance of supplements is
to slow the ballistic movement down a throughout the range of motion and emphasised and if we spend enough

BODY CONQUEST
When applying this compensatory

acceleration to your exercise efforts, keep in
mind that it is the mind that controls effort.
money we are going to get the next • Many of the drugs and other non- mortal men were not designed
super body. Who’s right? drug preparations that bodybuilders to bear are absolutely known to
Neither of the two extremes are use to enhance anabolism often increase the nutritional needs
correct in my opinion, neither from cause a corresponding increase in of the bodybuilder beyond what
practical experience nor from the vitamin and mineral requirements. increased caloric intake can
scrutiny of the research literature. • Many of these same substances cause provide and still allow for the
In my opinion, the facts that tend to certain mineral and vitamin balances bodybuilder to maintain a body fat
support the notion that supplements are to skew, necessitating supplements. ratio that is low enough to justify
advisable for a fabulous bodybuilding • The very act of strenuous and walking around looking like a
physique are as follows: stressful training under loads that bodybuilder!

BODY CONQUEST
• The devitalising and demineralising
effects of prolonged shelf life, soil
depletion, additives, pesticides,
bleaching, pre-cooking under intense
or prolonged heat and processing all
but ensure that ingested foods will be
less than nutritionally adequate.
So in short, food is paramount
and far more important but living the
lifestyle, including training the lifestyle,
calls for savvy supplementation use.
Q: It was with great interest that I

read your response in last month’s
Iron Man to the vegan question.
I have recently made a lifestyle
choice to stop eating most meats.
However, I do still eat eggs and fish
at this stage and am undecided
whether I will continue to do so. I
am just wondering if you could paint
a picture of what a mass-building
eating day might look like as a
vegan trainee?
A: Without knowing more details
about you, it is very difficult to include
quantities but I can outline a couple of
days’ worth of ideas for you.
Mass-building meal day 1:

Meal 1: Plate of tofu scramble with
potatoes, capsicum, broccoli, zucchini and
asparagus. Two vegie sausages, two slices
of wholegrain bread with almond butter,
and 250g orange juice, freshly squeezed.
Meal 2: Two pieces of fruit of your
choice, two cups of non-dairy yoghurt
and a protein shake.
Meal 3: Bowl of whole-wheat pastas
with pinto beans, and a large green, leafy
salad with balsamic vinegar.
You can build

mass on a plant-
based diet, but
you need to
make sure you’re
eating enough.
Shutterstock
With CAT, you should practise slowing the

lift down as you come to the very end.

BODY CONQUEST
Real food is paramount but living the fitness
lifestyle calls for savvy supplementation.
Stressful training can increase your

nutritional needs beyond what increased
caloric intake can provide.
Meal 4: A plate of vegetables of your

choice with some hummus dip, and
four slices of pita bread with lentil pate.
Meal 5: Bowl of brown rice with
broccoli and asparagus, and an
avocado and sprout wrap.
Meal 6: Protein shake, a
large sweet potato and large
bowl of vegetable soup.
Meal 7: Rice and vegetable stirfry
with baked tofu, medium bowl of
kale and 200ml of hemp milk.
Mass-building meal day 2:

Meal 1: Breakfast burrito, bowl of fried
potato and 250ml grapefruit juice.
Meal 2: Six vegan corndogs,
and large green leafy salad with
flaxseed oil drizzled over it.
Meal 3: One continental cucumber
with hummus, 3 carrots, and
a green protein smoothie.
Meal 4: A plate of vegetables of your
choice with some hummus dip, and
four slices of pita bread with lentil pate.
Meal 5: Two oranges, and a plate of
flax crackers with almond butter.
Meal 6: Three pieces of French
toast with maple syrup, and a
bowl of cereal with rice milk.
Meal 7: Kale salad with dulse
and pumpkin and hemp seeds
with a green smoothie.
The two days are just to be used as

guidelines to get ideas for your own
mass-building programs. You may want
to consider adding another meal if you
need to. If you don’t see the results
you are looking for, you’re probably
not eating enough, or not training with
enough intensity — or both.
Ingrid Barclay is the owner of Body Conquest,

an elite personal training service specialising
in contest preparation for men and women.
Ingrid is a master trainer of more than two
decades, the author of Go Figure and a
NABBA/WFF judge who has helped numerous
competitors to compete at their very best.
Ingrid can be contacted on 0424 180 093 or
Neveux
through ingrid@bodyconquest.com.au

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 YOU’RE READY TO TAKE YOUR BODY TO THE NEXT LEVEL, TURN TO THE SCIENTIFICALLY
BASED AND MOST EFFECTIVE MUSCLE BUILDING PROGRAM AVAILABLE, BRAD SCHOENFELD’S
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AND HOW TO
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THE OAK’S UPPER
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YOUR LEGS BRITISH INVASION BIG JOSH
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WET ’N’ WILD

WET ’N’ WILD
Tracey-Kaye Charles Photography by Charlie Suriano
How did you come to be in The people I have met and continue to meet
the calendar? all the time, and the opportunities I have
I shot with Charlie about four weeks been given because of the fitness world.
prior to one of my shows.
Tell us about your diet or nutrition plan.
Where do you hail from? Be as detailed as you like.
Perth, but born in Proserpine, My coach is Summer Bernard; she
far north Queensland. is incredible. Currently, I am just on a
lifestyle plan, which is quite flexible but
What’s the most interesting thing that I still monitor calories and macros.
has happened to you?
I was Larissa Reis’ make-up artist twice Do you use supplements?
when she travelled here to Perth. This Yes I do. I love GABA, and ZMAs
was both interesting and amazing. for bedtime. I have protein post-
She’s such an inspirational woman; I workout and BCAAs intra workout.
just love everything about Larissa.
What is your favourite male body part?

What did you want to be when you My partner has amazing delts
grew up? and calves. Just saying [laughs].
A writer [laughs]. Those are my fave by far.
What is your relationship to the

fitness industry?
I have been competing on and off since
What is your own body part that you
like the best?
Obliques. Thanks, Mumma! SUBSCRIBE
2010 and now I am a make-up artist, hair
stylist and tanning tech for competitors
and fitness celebs in Australia.
What advice would you give to
someone wanting to start out in the TO OUR
Tell us about an average week in the
gym for you.
modelling or fitness industry?
Find a great coach — someone with
extensive knowledge with not only
YOUTUBE
Well, work takes priority for me now
as I want more time for my clients,
but I LOVE training, so I try and do at
least four sessions a week. I break my
nutrition and training but industry
knowledge too. Do your research and
don’t just go ‘cheap’; your health is
priceless, don’t ever put a price on it.
CHANNEL
sessions up into body parts, so my
focus is on glutes and hammies, delts When you have some time to yourself,
and tri’s or back and bi’s and throw in what do you usually get up to?
some quads maybe once a fortnight. I love to read and when I get a chance all I
My goals have changed, so now it’s want to do is sit down, read and drink tea.
more about maintaining and fighting
that gravity on the daily, keeping tight Who is the person you admire
and toned and using the gym as my most from the fitness world?
release at the end of a busy day. Who is your hero?
Who do I admire the most? That’s a hard
What’s your favourite exercise? one, as I have so many women that I
Deadlifts. That all-over body hit is amazing. look up to. My best friend and coach
Summer Bernard has always been my
What’s your least favourite exercise? support and my go-to for everything:
Anything biceps. businesswoman, friend and someone I
will always go to for advice. My mother
Have you ever competed or is my hero; she will always be my one
considered competing in a and only woman that I will look up to
bodybuilding/fitness comp? and aspire to be like: kind-hearted, hard
Yes, I have: IFBB Figure and Bikini. working and strength like no one else.
What do you love most about the Instagram: @traceykayemakeupartist

fitness world? Facebook: Tracey-Kaye Makeup Artist
We are now on Instagram!
follow us
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KING OF THE GYM SHOT!
Finally sat down and read the great five-plus page story/ Powerlifting champion Florian Loock and coach Cam Neeld
interview by Darren Burns about Australian IFBB pro Josh hosted a powerlifting and strength workshop at Fit Head PT
Lenartowicz. Great interview, Darren — and what a story Studio in Baxter, Victoria, in late June. Attendees included
about the legend Josh! Thanks Australian Iron Man; as some of the Iron Man team as well as Biggest Loser
always, a great mag. See you at Mr. Olympia. I’ll be the bloke contestants Johnee and Moses Auvale. Lots of PBs hit at this
in the Iron Man t-shirt,, LOL.
OL. session. Thanks for the top tips and support, everyone!
— John Ball,, via Facebook..
Diep Nguyen
MIXING IT UP
M
I enjoy the mix of training I see in Iron Man. I just turned
38 and have been lifting for 22 years. I really appreciate it
w
when I see new moves like farmer’s walks or land mines
orr using sliders for abdominals. Learning new things in
th
he gym is the key to making gains and not getting old.
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2016 CALENDAR OF EVENTS
INBA www.inba.com.au
MONTH DATE EVENT LOCATION STATE CONTACT
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
October 22/23 QLD Expo Super Show Brisbane Convention Centre QLD 07 5428 6680
October 29 Bali Paradise PRO/AM International Kuta, Bali 0403 165 496
November 10-13 Natural Olympia Rio Casino, Las Vegas, USA 0418 166 790
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
TBA TBA Northern Territory Championships TBA, NT NT Chris Hosking 0401 118 628
ANB www.anb.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 St Hilda’s 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 25 ANB South Australian Revolution Michael Murray Performing SA David Salamon 0426 263 655
Arts Centre 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
September 24 NSW Country Classic Orange NSW 0410 403 530 or carole@ifbbaustralia.com.au
October 1 South Australian Championships Adelaide SA Grace & Andrew Crawford, 0416 304 260
October 8 ACT Championships TBA ACT 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 O’Mara, 0414 443 254
Please forward calendar updates or changes to ironman@blitzmag.com.au
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+ DELTOID DETONATION WITH ERIC BROSER

When you see this In-Site logo in

50 His Time to Shine

64 Get on the Box

Hacking the Mind-

90 Raising the Bar

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106 Legal Eagle

116 Iron Man at the Movies

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Eric Broser Ingrid Barclay Cornell Hunt Vince DelMonte

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Your guide to proper

Find the e-book under Magazine Specials section

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

needs, contributes to a healthy

factors — such as being over healthy, testosterone replacement

American ancestry, or having function and mood,” says Loeb.

Australian Iron Man \ 13

SQUAT FOR SPRINTS

EXERCISE AS EFFECTIVE AS SURGERY diet and increased body weight

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

Courtesy Troy Bremner

X MARKS THE SPOT

Courtesy Xavier Wills

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

VITAMINS | WEIGHT LOSS | BOOSTER | ENERGY

Deltoid Detonation By Eric Broser

Use these shoulder-specific high-intensity techniques to build 3D delts.

MANY LIFTERS TRY TO

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

Poor sleep, weak training

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

Mind over muscle

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

Q: My arms, especially my biceps, have

and back, while curls are an isolation exercise

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

3 Exercises with Misleading Names By Daniel Hedger

They’re common movements in the gym, but are

Stiff-legged deadlifts Stiff-legged deadlift.

24 / Australian Iron Man

Bigger Muscles Through Stronger Joints

“To bring about real correction of

These words by Dr. Max Warmbrand,

is the most common joint problem that

Natural joint repair

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

needs of cartilage and ligaments. He

BOSWELLIA SERRATA: Boswellia

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TURMERIC: This is a plant native to

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