WorldMags.net KNOWLEDGE IS POWER Our ex-athletes underwent DEXA scanning at the start and end of their programs. Here’s how bodycomposition testing could help you attain the killer physique you’re gunning for
GET JOHNNO’S BACK
WHAT IS IT? A low-energy X-ray that gives pinpoint measurements of muscle, fat and bone – the gold standard for body-composition analysis.
A sinewy, V-shape back is a potent symbol of masculine strength. Here’s how Kelly got Johnson’s into cameraready shape. Commitment Like Johnson, you’ll need to target your back twice a week, blitzing it with four exercises for a total of 16-20 sets per session. SPREAD YOUR WINGS “Much of what we did centred on range of motion,” says Kelly. The go-to moves for Johnson were wide-grip chin-ups and standing barbell and dumbbell rows. DOUBLE THE DOSE Taking the opposite approach to most guys, Johnson did two back exercises for every chest exercise. The result? A better “postural and functional training balance”, explains Kelly. GET SERIOUS While he would start light, Johnson would rapidly increase the load during sessions with the aim of gaining serious mass. “We increased chin loads by up to 30kg and concentrated on controlled eccentric movements,” says Kelly. By the end of the challenge, Johnson was moving nearly 100kg (with perfect form!) in the barbell bent-over row.
WHAT’S IN IT FOR YOU? A five-minute scan will tell you not only your total body-fat percentage (generally, you need to be sub-10 per cent for visible abs), but also exactly where and in what quantities the fat is deposited. It will also reveal any muscle imbalances in your arms and legs.
WON’T MY BATHROOM SCALES TELL ME ALL I NEED TO KNOW? Not even close. “You need to know whether changes in weight are due to changes in fat, muscle or both,” says Sasha Levitt, director of MeasureUp in Sydney’s CBD (measureup.com.au). “Muscle loss will make you lose strength and decrease your metabolic rate.”
GO BACK-TO-BACK “Supersetting was effective in working the muscles further, with subtle variations in hand and elbow position in the supersets ensuring constant changes in muscle recruitment.”
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WHAT’S THE BEST WAY TO USE DEXA? Get yourself scanned before you launch into a new exercise and diet program, then have a follow-up scan 6-8 weeks later to gauge its effectiveness and nail what needs to be tweaked. In other words, take the guesswork out of getting ripped!
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