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Inside 

MARCH 2017 VOLUME 349

IN EVERY ISSUE 6 FROM THE PUBLISHER 32 ASK M&F 105 SUBSCRIPTIONS

FEATURES

SECTIONS

78 The 7% body fat diet Strip the fat from your frame with this eight-week plan.

8 EDGE M&F Oscars; how to kick in a door; training with Carlton FC’s inaugural women’s team; food for fertility.

56 Get your priorities straight Don’t sweat it! We’ve found the top solutions to common problems that plague gym rats.

86 Finish him Start off the New Year strong by delivering a final blow to fatigued muscle using these intense workout finishers.

22 TRAIN Why your pull-ups suck; TRX training for a bigger chest; dumbbell cleans; a CrossFitinfused rower workout.

62 Inflammation Does it help build muscle or rob you of your gains? We do our homework to bring you answers.

92 Bench blast-off Break your plateau and set a new personal record with our six-week plan.

68 Recovery mode Why UK strongman Eddie Hall takes his recovery so seriously – and why you should, too

106 Level up: biceps Torch your guns from armpits to wrists with this shirt-stretching biceps and forearms routine.

36 EAT Top food trends for 2017; milk substitutes; a tasty, meat-free breakfast idea; which rice is better – brown or white?

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110 SUPPS Best supplements for energy; our top supps guide this month.

COVER: BEN ROTHSTEIN. THIS PAGE: PHOTOS 12 /AL AMY

46 Be your own superhero Follow this eight-week program from Ron Mathews to become agile like Spider-Man, strong like the Hulk and ageless like Wolverine.

72 Frozen assets Frozen food doesn’t equal unhealthy. Keep your gains on track with these fruits and vegies that are nutritious and will last.


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FROM THE TOP

Executive Editor Arnold Schwarzenegger Editor in Chief Shawn Perine EVP/Group Publishing Director Chris Scardino Managing Editor Brian Good Group Training Director Sean Hyson Group Creative Director Andy Turnbull Senior Editor Joe Wuebben

PUBLISHER Ian Brooks

EDITORIAL Editor Alison Turner

ART Art Director Lee McLachlan

SUBSCRIPTIONS

Power of one Tap into your inner superhero and transform yourself.

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

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

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

PARAGON MEDIA PTY LIMITED ABN 49 097 087 860 Level 2, 174 Willoughby Road, Crows Nest, NSW 2065 PO Box 81, St Leonards, NSW 1590 Tel: (02) 9439 1955 Fax: (02) 9439 1977

IF YOU COULD HAVE A SUPER POWER, what would it be? Ask any bunch of people this question and you’re bound to get some interesting responses. I asked around the M&F office as an experiment. Our designer, Lee, chose invisibility. Office manager Chris opted for being a changeling. Our publisher Ian selected 20-20 foresight. Me? I’d like to be able to teleport anywhere. Just think of it - never having to pay for petrol or an airfare again! And getting out of awkward social situations would be a breeze. Or running late for a meeting? No problem. I’ll be there in a jiffy, literally. While sharing pipe dreams about super powers is a great way to waste half an hour at work, it doesn’t come to much in reality. But there are ways to “super-fy” yourself for real - read Be Your Own Superhero on p46 for starters. (Who wouldn’t want to be ripped like Wolverine?) Ultimately, by dedicating time and energy to the gym and planning and discipline to your diet, you can transform yourself into something... if not “super”, at least pretty damn awesome. This mag is here to help you do all of that. Read up, plan out and follow through. You’ll get to where you’re headed before you know it. Super-dooper.

www.muscle-fitness.com.au Muscle & Fitness is published 12 times a year. Printed by Offset Alpine. Australian and New Zealand distribution by Gordon & Gotch. Copyright © 2017 Paragon Media Pty Limited and Weider Publications, LLC. Muscle & Fitness is published under licence from Weider Publications, LLC. All rights reserved. Reprinted with permission. No part of this publication may be reproduced, translated or converted into machine-readable form or language without the written consent of the publisher. Muscle & Fitness is a trademark of Weider Publications, LLC and is used under licence from Weider Publications, LLC and may not be used or reproduced without permission from Weider Publications, LLC. Articles express the opinions of the authors and are not necessarily those of the Publisher, Editor or Paragon Media Pty Limited.

WEIDER PUBLICATIONS, LLC A SUBSIDIARY OF AMERICAN MEDIA, INC.

Chairman, President & Chief Executive Officer David Pecker Executive Vice President/Chief Marketing Officer Kevin Hyson Executive Vice President, Consumer Marketing David W. Leckey Executive Vice President/Chief Financial Officer, Treasurer Chris Polimeni President/CEO, Distribution Services Inc John D. Swider Executive Vice President/Chief Digital Officer Joseph M. Bilman Executive Vice President, Digital Media Operations/CIO David Thompson General Manager, AMI International & Syndication Laurence A. Bornstein Director, International Licensing Branding Marianna Gapanovich Director, Rights & Permissions Fiona Maynard Syndication Manager Maribel Dato Production Assistant Paul Miller Founding Chairman Joe Weider (1919-2013) Founding IFBB Chairman Ben Weider (1923-2008)

Al Turner Editor

Keep training!

Environment ISO 14001 PEFC/xx-xx-xx

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MARCH 2017

Certification applies to Offset Alpine Printing

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


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M&F Oscars It’s hard to see a flick when you’re spending so much time pumping iron. With the Oscars this month, here are M&F’s picks for the best movies of 2016.

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Best Movie That Will Make You Want to 1Cheat on Angelina Jolie:

Best Movie About the US 5 Election:

ALLIED (MARION COTILLARD)

THE PURGE: ELECTION YEAR

Best Confrontation: 2 BATMAN V SUPERMAN:

Best Movie That Sounds Like 6 a Porno but Isn’t:

DAWN OF JUSTICE

WEINER

Best Bare-Knuckle Fight Scene: 3 JASON BOURNE

Best Jungle Body: 7SKARSGARD ALEXANDER

4 FANTASTIC BEASTS Best Movie About Olympia Weekend:

AND WHERE TO FIND THEM

(THE LEGEND OF TARZAN)

8 THE ACCOUNTANT Best Movie About a Boring Occupation:

Best Movie About Protein: 9 CHICKEN PEOPLE Best Tandem: 10 KEY & PEELE (KEANU) Sexiest Sociopath: 11 MARGOT ROBBIE (SUICIDE SQUAD) Best Movie About Steroids: 12 SAUSAGE PARTY Best Video Game Adaptation: 13 ASSASSIN’S CREED


HOT LIST

EDGE

TECHNIQUE

RAKING IT IN TO WIN ■ If you want to add an edge to your freestyle, follow this advice from Dutch researchers: try spreading your fingers apart and “raking” the water for greater efficiency. The rake position of spread fingers increases the drag of your hand and reduces the slip velocity between the hand and the water.

EAT

“IF SOMETHING STANDS BETWEEN YOU AND YOUR SUCCESS, MOVE IT. ” – Dwayne “The Rock” Johnson

MUNCH BUGS FOR MORE MINERALS ■ King’s College London, UK, examined the mineral content of edible insects and created a nutritional rundown. Bugs contained twice as much available iron as red meat and also had more absorbable minerals like copper, calcium, magnesium and zinc. Artisanal bug bars: coming soon to a hipster neighbourhood near you.

COOK

50

RUN ■ Times per second the brain must send a message to the quads to contract during a single rep of leg presses.

REEBOK CROSSFIT NANO 7 ■ Built as the ultimate training shoe, the Nano 7 allows anyone pushing their body through a workout to be light on their feet. The inclusion of NANOWEAVE technology helps to achieve the most comfortable, most durable and most breathable Nano ever. Additional features to the shoe include Powerlaunch toebox, adding to a strong foundation for improved power, fit and stability. Reinforced heel clips offer stability and locked in feel for any movement in your workout. reebok.com.au

TWISTED DINING ■ With over 1 billion video views and counting, the smash-hit online food channel Twisted has rescued countless viewers from the dreaded mealtime apocalypse. Now you too can step into the light. Twisted: The Cookbook features a collection of Twisted’s most foodgasmic, mind-bending and downright hilarious creations, as well as some never before seen, grade-A bangers. hardiegrant.com.au MARCH 2017

SOCIAL MEDIA

Follow us on Facebook at

facebook.com /musclefitnessau MUSCLE & FITNESS

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EDGE

FEATS OF STRENGTH

STEP 2 Stand at a leg’s length away from the target. With an up-and-through motion, step into the kick and strike the door near the keyhole with the heel of your foot. Aim to kick through the door, not at it.

HOW TO

KICK IN A DOOR

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STEP 1 Make sure it’s an emergency, like a fire or a princess in need of being saved. Keep in mind that cops and firefighters only kick down doors if they absolutely need to, and special response group teams typically use a battering ram to break down a door. If you don’t have a ram handy but you still want to be a hero, start with a five-minute lower-body warm-up routine. Kidding. Proceed to Step 2.

MARCH 2017

towards the door to generate more kick force. Repeat Step 2 until the door collapses. Next, get Your Highness to MUSCLES safety. Then, ENGAGED bid milady Quads, glutes, hamstrings, core, adieu and hit tibialis anterior the gym – unless (front of shin). it’s a rest day obviously.

RECOMMENDED EXERCISES > For leg strength: barbell squat, leg press, single-leg or pistol squat. > For power development: jump squat, box jump, unilateral leg press performed explosively.

I L LU S T R AT I O N S B Y M A R K N E R YS

COURTESY OF EVERETT COLLECTION

If you need to save someone on the other side of a locked door from a fire (or if the door is talking smack), do this. BY JOE WUEBBEN

STEP 3 Shift your body weight


A Speedo Collaboration

RIC CHIE PORTE

GET SPEEDO FIT Find out more www.speedo.com.au/speedo-fit


EDGE

HER FIT

Darcy Vescio talks Cara Saunders through a leg-training session.

Into the Blues The inaugural AFL women’s competition kicked off last month. We joined team members from Carlton FC and IFBB Bikini Pro Cara Saunders for a training session. so it was only a matter of time before an inaugural women’s league was introduced. Only eight clubs were granted licenses to compete in 2017 – four Victorian teams (Carlton, Collingwood, Melbourne and the Western Bulldogs) and four interstate teams (Adelaide, Brisbane Lions, Fremantle and Greater Western Sydney) – but there are plans to further expand the competition in 2018. The season began on February 3 and will include six home-andaway rounds, with the top four then playing two semi-finals and a Grand Final. All games will be broadcast on Channel 7 and Fox Sports, bringing this groundbreaking new competition to AFL fans all over the country. Carlton FC marquee players Darcy 14

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Vescio and Brianna Davey are two of the comp’s most promising new players. 22-year-old full forward Vescio, who also plays for the Darebin Falcons, started playing footy when she was five, and has represented the Victorian state team on two occasions. Twenty-one-year-old defender/ midfielder Davey began her professional sporting career playing soccer, even making the Matildas national squad as goalkeeper. After winning the 2016 W-League championship with Melbourne City, Davey decided to switch codes, making her one of only a handful of female footballers that have played another sport at the highest level. She currently plays for the St Kilda Sharks, and has represented the Western Bulldogs for the past two years.

MARCH 2017

Both women believe that AFL is an ideal sport for women, and want to encourage other girls and women to consider playing AFL, at any level. “A lot of girls grew up watching AFL and loving the game,” Davey says. “Well, it’s even more fun to play. No matter what age you are you should have a go.” Vescio agrees, pointing out that the versatile nature of the sport perfectly suits the versatility of female athletes. “AFL is unique in that sense,” she says. “Regardless of your body type you can have a role on the field”.

WORKING IT OUT Muscle & Fitness joined the two players and IFBB Bikini Pro Cara Saunders at a workout session at Carlton Football Club to see what it takes to make it in the AFL

RENEE OLIVER

AUSSIES LOVE THEIR AFL ,


HER FIT

EDGE

Brianna Davey.

“THE FITNESS OF ELITE AFL PLAYERS IS PHENOMENAL.”

Darcy Vescio.

Talking tactics.

MARCH 2017

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EDGE

HER FIT

“Our strength training involves a bit of everything,” explains Vescio. “Your body gets thrown around a lot and you have to be really strong to beat your opponent, so you need an all-over body workout.” As well as training in the gym, the team also has three on-field sessions per week. “At the moment it’s been really hard work, but it’s enjoyable and rewarding,” Davey says. “We all feel really fit and ready to go. “We need to be versatile players so we can play in different positions. Our gym programs have really been levelled out – not just working on one thing according to one position. We’re strengthening all parts of the body, as we could be playing anywhere on the field on game day.” Saunders was impressed by the women’s athletic abilities, and enjoyed the opportunity to learn new ways to train. “Their weight training is very functional, based on their sport,” she says. “They need strong cores, powerful legs and to work on explosive power. “The fitness of elite AFL players is phenomenal. They need to be able to run at high speeds in short bursts for up to two hours while having enough of a body mass behind them to enable them to take full-on body contact. And the range of movement required for AFL? It’s very physical. I think it’s a great leap forward for women that the AFL has taken the step to put on a professional women’s team.”

Being an IFBB Bikini Pro is certainly nothing to sniff at. While their training goals may vary greatly, Saunders’ training program is just as demanding as an AFL player’s. “I start each day with fasted cardio,” says Saunders, who also works full-time as an accountant and studies at university. “My weight training is in the evening followed by another 20 minutes on the stepper. “Weights are currently two body parts a day, twice a week with one rest day. So my split is glutes/ hamstrings, back/biceps and shoulders/triceps. Each muscle group consists of three to four exercises with 12-15 reps.”

FUELLING THE FIRE The Carlton players also have to carefully look after their nutrition, and have a team dietitian on hand to offer advice and support. “The main nutrition advice provided to our female athletes is to adequately fuel their bodies with the correct nutrition, in order to meet the demands of training and to support performance,” says Carlton FC dietitian Sarah Jenner. “I use the analogy of: ‘A car doesn’t go far without any fuel. “Carbohydrate is an important nutrient and a key fuel source for exercise. Carbohydrate requirements are dependent on the fuel needs of the athlete’s training, but most athletes require a source at main meals and snacks (especially in recovery, post games). I advise our players to choose high-quality,

low GI sources of carbohydrate including sweet potato, brown rice and high fibre pasta.” Of course, it’s also essential that the players provide their bodies with adequate protein, in order to promote muscle growth and to support recovery post-games. The team are currently using Optimum Nutrition Hydro Whey post-weights and Optimum Nutrition P35 readyto-drink shakes post-games. “One thing we’ve learned from our dietitian is how important it is to keep your fluids up,” Davey says. “Of course, a lot of us know this, but until you start doing it properly you don’t realise how much of an effect dehydration can have.” Vescio, Davey and Saunders have all managed to achieve amazing things in their chosen sport, while also having to hold down jobs and study while following strict training and nutrition programs. It’s not everyone who could maintain such discipline, but the three are fantastic role models for future female athletes of all kinds, everywhere. The inaugural AFL women’s competition is a positive step forward in women’s professional sport, and as the competition grows and develops, we can look forward to witnessing the same astonishing on-field athleticism that we already see in men’s AFL.

For full fixture details and broadcast details, head to afl.com.au/womens/matches. Follow Darcy Vescio @DarcyVee, Brianna @ briannadavey_ and Cara @carasaunderss.

SUPPS UP! OPTIMUM NUTRITION PLATINUM HYDRO WHEY By hydrolysing whey protein isolates to break larger proteins down into smaller pieces, these ultra-pure whey isolates are able to get into your system rapidly, enabling your muscles to start recovering from heavy training.

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OPTIMUM NUTRITION PURE PRO 35 RTD These ready-to-drink shakes contain 35 grams protein in every bottle. Plus they’re low in fat and sugar and contain essential amino acids. See optimumnutrition.com for more


EDGE

GYM BAG

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Forging together highquality natural, organic ingredients, Ink Nurse is designed to revitalise and rejuvenate faded ink pigmentation while serving as the ultimate multipurpose anti-inflammatory and antibacterial cream for new tattoos. ink-nurse.com

Relays Sport Wireless are ultralightweight and durable headphones with amazing sound. Comfortable and a secure fit, sweatresistant with a long battery life and solid Bluetooth capabilities. solrepublic australia.com.au.

POWERTUBE TRACK BALL An ergonomic selfmassaging tool designed to relieve muscle tension and stiffness. Also comes with a bonus book that includes over 40 exercises. Comes in firm or soft densities. powertubepro. com.au


DIET DOCTOR

EDGE

Food and fertility Are you eating away your fertility? BY MOODI DENNAOUI OVER THE LAST FEW decades, male testosterone levels have been plummeting significantly. What is particularly alarming is that the trend does not seem to be related to age. On average, we have experienced a decline of approximately 20 percent since the ’80s, and scientists believe it’s something within our direct environment that’s responsible. Many of the processed foods on the supermarket shelves these days contain oestrogenlike compounds that are causing hormonal disruptions in men, hence affecting their ability to reproduce. An article in the Medical Journal of Australia suggests that from early foetal life onward, male hormonal and reproductive functions are under “xenobiotic attack”, meaning chemicals that are not naturally occurring in the human body seem to be disrupting our biological development. The fact that over 90 percent of men in the developed world have evidence of chlorpyrifos in their urine (a common pesticide in agricultural use, which also happens to lead to a reduction in testosterone) has the medical

community blaming diet as the main source of exposure. This chemical, found in animal flea repellent powder and lawn treatment, can lead to a reduced sperm count. What are the consequences? Well, low testosterone levels lead to obesity, osteoporosis, depression, heart disease, diabetes and even cognitive diseases such as Alzheimer’s, so it’s a serious problem.

WHAT CAN I DO TO HELP? Exercise Exercise not only elevates testosterone levels but also keeps them elevated while you recover. Resistance training (weight training) has a more significant effect on overall testosterone levels. Sleep Sleep deprivation leads to a reduction in testosterone levels, particularly lack of deep sleep. Aim for 7-8 hours per night.

basis is enough to spur production of testosterone. If you use sugar for energy before activity, think twice. Insulin spikes (a consequence of consuming sugar and processed carbs) can reduce testosterone levels by up to 25 percent.

WHAT SUPPS HELP? Triandrobol! (See bodyscience. com.au for more). And, of course, a multivitamin. We should all start thinking carefully the next time we’re selecting our grocery items or our preferred places to dine. Our choices O h could contribute to an already increasing level of male infertility.

Leisure Time for yourself outside of the daily grind of work and other stress-inducing aspects of your day will lead to a reduction in cortisol, a hormone that reduces T levels. Use it or lose it Getting excited (having an erection) on a regular

MOODI DENNAOUI is a Body Science expert and “Diet Doctor”. moodidennaoui.com

MARCH 2017

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EDGE

HEALTH

The magic of the mo

You'll undoubtedly already be aware of Movember – the annual moustache-growing event created to help raise awareness for men’s health. Here’s what you might not know – what to eat and how to stay healthy at every age. BY JONATHAN ROWE MOVEMBER HAS come and gone once again, inspiring millions of temporary moustaches around the world. While the resulting facial hair can be entertaining, the reason behind it is no laughing matter – of the 15 leading causes of death, men lead women in every category

but Alzheimer’s disease. Rather than stand idly by as you shave years off your life, we spoke with a doctor, chiropractor and dietitian to learn what health issues, fitness and diets men should adhere to. Here’s our basic guide to men’s health, by the decade.

20s

30s

40s

50s

60s

Most serious health risks stem from alcohol and drug abuse and engaging in unprotected sex. If you’re a serious lifter, hitting the sauce often or popping pills like Tic Tacs isn’t in your meal plan. You should also limit processed foods to a planned cheat meal . And we have our fingers crossed that you have the smarts to use a condom.

Typically, major diseases and disorders haven’t yet developed, but the clock is ticking on your body’s natural defense systems – even for healthy people who eat right, exercise and take their daily vitamins. Look to manage stress, focus on developing good sleep hygiene and eating more leafy vegies and healthy fats (avocados, flax and chia seeds) rather than red meat.

At age 45, men face a serious risk of cardiovascular disease , so if your training is on “hiatus” get your arse to a gym. Along with an annual check-up with your doc, keep tabs on your mental health. Stressors like work, marriage and kids can cause mood swings. And feast on leafy greens – the vitamins A, E, K and folates can help ward off cancer.

Get screened for colorectal and prostate cancer. With your body’s ability to absorb nutrients now on the decline (as is muscle response to protein), don’t quit the gym or start eating lardy stuff. Macular degeneration can begin in your 60s, so get a head start on preserving your vision with carotenoids like kale and blueberries.

Your immune system weakens and sweat glands dry up, so keep up with annual vaccines and be mindful of overheating. And watch for declining alertness and earlystage dementia. Just keep training, use herbs like turmeric to combat aches and eat foods rich in omegas, B vitamins, calcium and vitamin D, which can boost mood and mental sharpness.

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HEALTH MEN’S HEALTH NEWS

NUMBER CRUNCHING

SUGAR INDUSTRY PAYOFFS ■ The Journal of the American Medical Association has released documents confirming that the sugar industry paid scientists in the 1960s to downplay the connection between heart disease and sugar consumption, and to instead simply pin the blame on saturated fats.

EXERCISE AND BRAIN HEALTH ■ Neurological research continues to find connections between exercise and brain health. Traditionally seen as primarily benefitting the muscular and cardiovascular systems, regular exercise is also shown to slow ageing and reduce the risk of dementia, memory loss and Alzheimer’s disease.

INTERMITTENTFASTING BENEFITS ■ Mounting evidence indicates intermittent fasting can be significantly beneficial, since it helps shift the body from burning sugar and carbs to burning fat stores as fuel. A study from the US Intermountain Medical Center Heart Institute found that it can trigger a 2000% rise of human growth hormone in men.

EDGE

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5 Only five percent of Australian men consume enough fruit and vegetables every day.

25

%

T The number one cause of death and sickness in A Australia is heart disease. Men are at higher risk of heart disease than women.

Twenty five percent of Aussie men haven't seen a doctor in the past year.

MEN’S HEALTH STATS ■ Average life expectancy for Aussie men is 80.3 years; 84.4 years for women. ■ 1 in 2 men will be diagnosed with cancer in their lifetime. ■ Prostate cancer is the most common cancer for Aussie males; lung cancer is the most common cause of

cancer death for Australian men. ■ One in eight Aussie men will experience depression at some stage of their life. One in five will experience anxiety. And 75 percent of suicides are by men. ■ A whopping 70.8

percent of Australian men are now over-

weight or obese. ■ One person is diagnosed with diabetes every five minutes. ■ Nearly half of all men

who die suddenly of heart disease show no previous symptoms. ■ Cardiovascular disease accounts for almost 30 percent of all Aussie male deaths.

TESTING GROUND

SHUTTERSTOCK (2)

WE RECENTLY CAME across a line of health food products with claims so amazing that we had to give them a try. RE BY A COMPANY CALLED MYOS RENS, comes in bars, shakes, pudding mixes and ready-to-eat powders, all of which contain a patented compound they call FORTETROPIN, WHICH IS DERIVED FROM EGG YOLKS. According to Myos Rens’ website, Fortetropin has been clinically shown to reduce myostatin – a protein we all produce that acts to regulate muscle growth levels — resulting in increased gains in lean mass. When the gene that encodes it is turned off, as seen in animals like the Piedmontese cattle and bully whippet,

the result is Big Ramy–size muscles. For years, there’s been talk in the sports nutrition industry of oral myostatininhibiting products, with several that actually made it to market crashing and burning as sensational claims failed to produce equally sensational results. With the promise of unfettered muscle growth before us, however, we jumped on the latest to make the claim. We were impressed by the studies and testimonials on the product website, and with R ’s taste, but after a month using the product, not so much with R itself. Several of us at M&F gave the products a try, sticking to our typical training and nutritional regimen while adding a serving

of R to our routine on a daily basis. After 30 days, one of us gained half a kilo, one lost a kilo, and a third saw no change in bodyweight at all. In the end, OUR BELIEF THAT SCIENCE HAS YET TO CREATE AN INGESTIBLE MYOSTATIN INHIBITOR THAT PRODUCES VISIBLE L STANDS, RESULTS STILL gain that proving once ag when a product makes claims that sound too good to be true, they probably are. For us, R was a bust.

MARCH 2017

MUSCLE & FITNESS

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EDGE

ARNOLD CLASSIC

C O UR T E SY A R N O L D S SP O R T S FE S T I VA L

Power hungry Gyms might frown upon it, but powerlifting is growing in popularity and is fully embraced at the Arnolds. BY STEVE DOWNS ORIGIN Powerlifting started to gain traction when lifters in the 1950s and ’60s wanted something heavier than the Big 3 Olympic lifts – press, snatch and clean and jerk (the press was dropped in 1972). In 1964, the first truly national powerlifting championships took place in the US. Today there are multiple sanctioning organisations, the largest of which is the IPF. 22

MUSCLE & FITNESS

RULES Performance rules in powerlifting are fairly simple: three single attempts each in the squat, bench press and deadlift are allowed in either a standard meet or a single lift meet (bench or deadlift contest). Each attempt is heavier, and the max weight determines the winner. Each of the three lifts has its own rules, which vary among organisations. MARCH 2017

WHAT You’ll see many types of physiques across multiple body-weight divisions. Lifters who use supportive clothing or wraps are called “equipped”, and those who shun such gear are called “raw”. Equipped lifters have predominated, and it was impossible to know how much help the gear provided. But today the tide has turned and raw lifting is becoming more popular.

WHY IT’S COOL In 2016 fans witnessed 103-kilo Matt Minuth bench 395 kilos, equipped.

DON’T MISS IT:

See the ProRaw Powerlifting at the Arnold Classic in Melbourne from March 17–19, 2017. More info: arnoldclassic. com.au


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BUILD MUSCLE, BURN FAT, PERF

R

y p Bad news. Your pull-ups might be letting you down when it comes to building strength and size. Here’s how to fix them. BY LEE BOYCE

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MARCH 2017


FORM CHECK THE PULL-UP IS ONE OF the best bodyweight exercises for adding upper-body mass and strength. But just because you’ve been doing them since PE doesn’t mean your mechanics are on point. Here are the five most common pull-up mistakes and how to avoid them. YOU’RE NOT STARTING FROM A DEAD HANG Lower yourself to a dead-hang position – hanging with arms straight and your feet suspended.

Skipping this step means you’re doing half-rep pull-ups that reduce your muscle’s time-under-tension and allows more biceps activation. The dead hang is a reset that pre-engages your lats before pulling. Add even more difficulty by including a one-second pause at the bottom. YOU’RE NOT ENGAGING YOUR LATS Before you begin, lower your shoulders, raise your rib cage and elongate your neck. Doing so puts your body in an advantageous

TRAIN

mechanical position that allows for better target muscle activation. Failing to pre-engage the lats will result in more help from your arms and shoulders. YOU’RE NOT ARCHING YOUR BACK Stop being such a stiff. Arching your back enables the spine to extend and allows your thoracic region to open up. This forces your shoulder blades together and recruits more of your upper back. YOU’RE PULLING PAST YOUR CONTRACTION We often advise that your chin should pass the bar at the apex of the movement, but that might not work for your body. It’s OK if you feel a peak contraction when your eyes or nose reach bar height rather than your head or neck. Discover when you feel the contraction and use that as your benchmark for all of your reps. YOU’RE KIPPING Kipping, or using momentum, is an easy way to do more reps without fully activating your back muscles, but you risk damaging your shoulder joints as a result of the constant swinging. This has no carryover to your strict pull-up. For the best results, stick to the basic pull-up and execute each rep with control.

THE WORKOUT

PULL-UPS vs. CHIN-UPS

PREVIOUS PAGE: GET T Y IMAGES

Chin-ups place more emphasis on the bis, rhomboids and inner lats. Alternate them with pull-ups weekly for complete back development.

DUSTIN SNIPES

The reverse ladder pull-up: total 10 pullups per set using a combination of positive (concentric) reps and negative (eccentric) reps. To perform an eccentric rep, assist yourself (using a box or step) to the top position, or just jump up. Then slowly lower yourself to a dead hang. Aim for a five-second descent. If you can, complete two rounds. SETS + REPS

TIME

10 concentric

60–90 sec

8 concentric + 2 eccentric

60–90 sec

6 concentric + 4 eccentric

60–90 sec

4 concentric + 6 eccentric

60–90 sec

2 concentric + 8 eccentric

60–90 sec

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TRAIN

ABS AND CORE

Press relief Combine a squat with a press-out to build more core strength while relieving stress on your shoulders and lower back. BY ANDREW GUTMAN THE KETTLEBELL press-out, a progression of the goblet squat, places extreme tension on the quads and core. “As you press the kettlebell out, the increasing distance places more torque on your torso and 26

MUSCLE & FITNESS

causes your anterior and posterior core muscles to work harder,” explains David Otey,a personal trainer. “Your body wants to keep the spine safe, so it’s forced to recruit more muscle.”

MARCH 2017

HOW TO DO IT

KB PRESS-OUT Select a light kettlebell — this exercise places stress on the shoulders and lower back, two areas that are susceptible to injury — and grasp the handle with both hands, holding the weight at your chest. With your weight on your heels, sink back into a squat. Keeping elbows in, slowly press the weight straight out. With your eyes focused on the top of the handle, draw the weight back to your chest. Stay in squat position. BETH BISCHOFF


TRAIN

INSTANT MUSCLE

Mr Clean Dumbbell cleans are more fun to do than face-pulls or rear-delt raises and allow you to work your delts using lighter weights than the traditional barbell version. BY SEAN HYSON

FINISH STRONG

Perform the dumbbell clean for three to four sets of 10 to 15 reps at the end of an upperbody or benchpress workout.

HOW TO DO IT

DUMBBELL CLEAN Hold a light dumbbell in each hand, brace your core and bend forward at the hips a few degrees to generate momentum.

Explode to an upright position, shrug your shoulders and rotate your elbows forward, as if doing a power clean. “Catch” the momentum of the weights at shoulder level so it looks like the bottom position of an overhead press. Then turn your palms to face inward and lower the dumbbells as if you were doing a hammer curl.

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GROOMING BY CHRISTIE CAIOLA

QUICK TIP You can add a press at the end of the clean to make it a more complete shoulder-builder, or focus on the clean alone to work the rear delts, upper traps and rotator cuffs in a new way.

JAY S U L L I VA N


RATE MY WORKOUT

Mass class

TRAIN

TOM’S

OLD WORKOUT EXERCISE

Tom K. sent us his leg workout and asked us to make changes that would help him add as much mass as possible to his wheels. BY KYLE HUNT,

SETS

REPS

Barbell back squat

3

10

Leg press

3

10

Leg extension

3

10

3

10

Leg curl

M&F RATING: C+

OUR ADVICE

FORM CHECK

Lunge forward so your front leg is parallel to the ground and your rear knee just about touches the floor.

By using a 5x5 rep scheme with squats – the key mass builder in your routine – you’ll be completing nearly the same number of reps as your old workout, but you’ll go heavier to stimulate more muscle growth. Romanian deads and walking lunges team up to provide for more volume and better overall leg development than simply relying on the leg press. Move leg extensions and leg curls to the end in an effort to finish off those muscle fibres.

TOM’S

NEW WORKOUT EXERCISE

EDGAR ARTIGA

SETS

REPS

Barbell back squat

5

5

Barbell RDL

4

8

DB walking lunge

4

8

Leg extension

3

10

Leg curl

3

10

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TRAIN

CROSSFIT INFUSION

Get up and row Hop off the treadmill and onto the rower for a seven-minute cardio session that works the entire body. BY JOE WUEBBEN IN COMMERCIAL GYMS

30

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an added strength component. Or use it as an alternative to running if you have lower-extremity issues and are looking to improve your cardiovascular fitness. Incorporating the rower into an existing program is easy, too. Just tag it in wherever you’d normally do cardio, whether

MARCH 2017

after a lifting session or in a separate conditioning/cardiofocused workout. Of course, rowing can also be integrated into the meat of a lifting session, but if you’re new to the machine, get acclimated to it at first with the below rowing HIIT routine.

CROSSFIT-INFUSED WORKOUT 2K/7 EXERCISE

Row

REPS

ROUNDS

REST

42 sec each (for metres)

10

30 sec

The goal is to row at least 2000 meters in seven minutes of rowing. Workout designed by Brian Strump.

GETTY IMAGES

there are at least 20 treadmills for every one rower – this inequity needs to stop. Made famous by CrossFit, as the rower is often incorporated into various WODs, this hellish machine taxes your whole body, promotes fat loss and enhances overall conditioning. It’s time to dust off your gym’s rower for a full-body cardio workout that can fit into any bodybuilding-style regimen. “The rower is one of the most efficient exercise machines,” says CrossFit athlete Brian Strump. “With each stroke, your upper body, lower body, arms, legs and core are putting in the hard work.” With varying degrees of resistance, the rower can be included in your workout for


RECOVERY

Men in tights The lowdown on compression garments and muscle recovery. HOW MANY OF YOU use compression garments for training? Have you ever wondered whether the type and quality of the garment makes a difference to your recovery from a strenuous training session? With the rise of affordable compression garments there has been an explosive increase in the number of recreational fitness participants wearing them – but is it a worthwhile expense? A study of published peer-reviewed research articles since November 2016 has revealed a common theme. The use of high-tensile compression garments during training, as opposed to low-tensile garments, is effective in the recovery of maximal contractile force post-training session. However, there is no difference in reported muscle soreness or metabolites associated with muscle tissue breakdown due to resistance-based training over a 72-hour time frame. Research on compression garments worn while running demonstrates that wearing high-compression garments during long-distance running results in lower muscle activation. This lower muscle activation resulted in improved muscle function, and this improved function may be responsible for an enhancement in running performance as well as fatigue reduction. So, evidence suggests that there is minimal difference in the muscular soreness and fatigue levels users experienced between high- and low-tensile/quality compression garments. However, high-tensile and high-quality compression garments are of benefit for post-recovery contractile force production as well as improved efficiency of movement and muscle function. While it may be trendy to wear compression garments, it may be best to save your money until you can afford a quality product to facilitate your training so you can obtain a more effective benefit. I would love to hear what topics you would like covered in next month’s article. Drop me a message on Facebook to have your question answered or follow me on Periscope @tonyattridge for more information.

Tony Attridge is a level 3 strength and conditioning coach, sport psychologist, sports nutritionist and exercise scientist. He’s also the owner and CEO of the College of Health and Fitness. See more at tonyattridge.com and thecollegeofhealthandfitness.qld.edu.au

TRAIN

Got the brawn? Let us help develop the brain! Health and fitness is a lifestyle choice. Regardless of your goals – whether it be to compete, for enjoyment or to extend your abilities – the more knowledge you havve about training, the better ha your results will be. I have been in the industry, both working and studying, since 1988 and I have been educating professionals and the general public in health and fitness for over 24 years. If you really want to improve your mind and body, come and train with us and master the knowledge to get you there. Tony Attridge Did you know that during 2015-2016, Australians are expected to spend $613.6 million on weight-loss counselling services and related low-calorie foods and dietary supplements? Our Certificate IV in Weight Management, a nationally and internationally accredited online training course, can help you start a holistic career or business in the weight management industry. Train with us and get a world class education and be part of a community of like-minded professionals. Be the best you can be! Mention Muscle & Fitness magazine and get 20% off our advertised prices!

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www.thecollegeofhealthandfitness.qld.edu.au


FORM TIP

The weight doesn’t need to touch your chest, but make sure your arms break 90 degrees.

BEGINNER QUESTIONS

Which exercises should I prioritise in training? – MAX R.

A:

COMPOUND MOVEMENTS

– lifts that involve more than one joint (bench press, squat and chin-up) – recruit more muscle and you can use heavy weights when you train with them. This also causes a rush of muscle-building hormones that make your whole body grow. You don’t get this same effect performing isolation movements that involve one joint – curl, leg extension and lateral raise – which should make up a smaller percentage of your training. – Ben Bruno

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DUSTIN SNIPES


ASK

GRADUATION DAY

When do I know I’m no longer a beginner? – JOHN S.

A:

WHEN YOU CAN BENCH-PRESS YOUR BODY WEIGHT for one rep, deadlift your body weight for five reps and perform at least five chin-ups, you’re welcome to change up your routine and try some more advanced training.

BEN BRUNO is a personal trainer.

Should I apply heat or ice on my injury?

FUEL UP

What should I eat before a workout? – KYLE P.

A:

IF YOU’RE TRAINING early, then a cup of black coffee and some water are fine and may actually increase the amount of fat you burn. If you’re training in the afternoon, then shoot for 25 grams of protein and 50g of carbs an hour before to help you power through your session.

– GERALD F.

A:

IT DEPENDS ON THE injuries and symptoms. Utilise ice during the first 48 to 72 hours to help reduce swelling, to address sharp pains and to deal with radiating nerve pain. Never apply ice for longer than 15 to 20 minutes at a time, though, or the benefits could cause an adverse reaction. Heat is more beneficial for chronic injuries when pain tends to linger, for symptoms of stiffness, tightness, spasms and pre-gym to help warm up muscle tissue.

JEFFERY YELLIN is a physical therapist.

GETTY IMAGES; ALAMY (2)

SEAN HYSON

is a strength and conditioning specialist and M&F’s training director.


LEE BOYCE

ASK

is a strength and conditioning coach.

KEY POSITIONS

Different sticking points – off the floor, the bottom portion and the lockout – can be strengthened by training specific positions of your deadlift.

PORTION CONTROL

My deadlift hasn’t budged in a few months. What do I do? – IVAN K.

A:

START ADDRESSING different portions of the movement with these techniques:

LOAD A BAR WITH 150% OF YOUR ONEREP MAX and pull as hard as you can, using 10-second intervals, for six rounds each. It won’t budge, but you’ll engage plenty of muscle.

1

LOAD THE BAR WITH 25% OF YOUR MAX and set safety bars at your upper-shin level. Pull the bar until it crashes into the pins, attempting to pull it through the pins for 10 seconds straight. Repeat for six rounds.

2

SET THE SAFETY BARS TO THIGH LEVEL – to increase the range of motion – and follow the same rules as above.

3

A:

FRUIT HELPS RESTORE

– NED K.

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MARCH 2017

LESLIE BONDI is a dietitian and nutrition consultant.

GETTY IMAGES

Is eating fruit post-workout beneficial?

glycogen, but it doesn’t do much for protein resynthesis. So it’s important to pair the fruit with some protein – about 20 grams.


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Visit our site to create custom made nutritional supplements. rulenutritional.com.au


T Just in brine What’s old is new again – the latest superfood involves fermenting foods from yesteryear. BY JASON STAHL

SUPERFOODS, WHICH

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I A N O ’ L E A RY/ G E T T Y IM AG E S

are mostly plant-based but also include some fish (salmon) and dairy (yoghurt), are nutritionally dense and supposed to reduce the risk of chronic disease and promote health. Acai berries dominated 2014. We were all about kale in 2015. Then cauliflower owned 2016. So what will we be devouring in 2017? According to nutrition expert Felicia Stoler, fermented foods. “You’re looking at increasing the probiotic [or beneficial bacteria] content of certain foods when you ferment them. You can do cabbage, cauliflower – any array of vegetables. It’s like canning on crack,” she says. Hillary Wright, author of The Prediabetes Diet Plan, concurs:


FOOD TRENDS

KROGER & GROSS/STOCKFOOD

“Gut health is big now, and fermented foods introduce good bacteria into the gastrointestinal tract. They also feed on the fibre in vegetables that are often fermented, like cabbage.” The process of fermenting vegies – which is simply letting them sit covered in a solution of salt and water in a warm room for a few days – allows lactic-acid bacteria to convert plant sugars into compounds that prevent spoilage and impart unique flavours and textures. Some of the most popular and available fermented foods include sauerkraut, kimchi, yoghurt, kombucha and kefir. By eating fermented foods, you’re giving your body a double dose of nutritional benefits. Using a cup of cauliflower as an example, you’re getting high levels of fibre, iron, magnesium, phosphorus, vitamins C and K, plus low calories and carbs. And the bacteria can help your body control intestinal inflammation, digest lactose from milk and even improve immunesystem functioning. Despite all the positives with superfoods like fermented foods, you still need to diversify your diet, says Wright. “Superfoods tend to give people a false sense of comfort, but the evidence is that eating a variety of fruits and vegetables offers the most benefit because each plate of food offers a unique set of nutritional advantages.”

EAT

What to eat in 2017

DOSHA DINING

Anticipate these foods and beverages filling your plates and cups throughout the new year. WEIGHTLIFTERS HAVE EMPHASISED the benefits of a healthy diet for years, and now the rest of us are starting to follow suit. According to Liz Moskow, the culinary director of Sterling-Rice Group, who cultivated this list of trends, more and more consumers are demanding transparency and want to know precisely what they’re eating, whether it’s to build a better physique, nourish their brain or simply live a longer, healthier life. PLANT BUTCHERY

GOAT FOR IT

A new breed of butcher shops is catering to vegans and meat lovers. Plant-based versions of chicken, ham, meatballs, steak and charcuterie are expanding vegans’ options. And corn, chickpeas, peas, legumes and fungi are being utilised to entice meat eaters to make the move to Meatless Mondays. “This is going to satisfy your craving for meat without providing meat,” says Moskow.

Did you know that goat meat has a high ratio of interstitial collagen, AKA the stuff that bone-broth devotees are crazy over? The collagen can aid in muscle repair and reduce inflammation. Compared with chicken, goat is lower in fat and calories and has more flavour. The younger the goat, the tastier. You can also get goat milk and goat cheese for more protein and vitamin D.

BACK TO THE RIND Items that were once trash are now in demand – watermelonrind pickles, cauliflower stems and chips and burgers made from discarded juice pulp. Moskow points out this “waste” often has more nutrition because most of the nutrients are in stems and rinds.

NOODLE ON THIS Great for a post-workout entertainment/dining experience, hand-pulled noodles add another layer of both taste and visual showmanship. Customers slurp their carbs while

From street food to mango-lassi smoothies, Indian cuisine continues its spread from the subcontinent. Turmeric, good in eggs and even tea, can serve as an introduction to the ancient practice of Ayurveda, a holistic science focused on physical, mental, and emotional balance. Consumers will learn more about their doshas, or natural constitutions, and gravitate towards foods and practices that provide balance, reduce inflammation and improve energy. The three doshas are vata (creative and vital), pitta (content and intelligent) and kapha (loving and forgiving).

watching a master noodlesmith knead, stretch and swing dough into strands for soup.

WAKE & CAKE A study from Syracuse University, US, found that eating chocolate can improve cognitive abilities. And a separate Tel Aviv University, Israel, study reported that eating dessert after breakfast could aid weight-loss efforts. Moskow says that eating cake after breakfast is OK so long as A) you’re already properly satiated from protein; and B) the cake is made with almond flour, which has a low glycaemic index and less sugar and fewer carbs than white flour.

SNACKING ON SARDINES

Consumers continue to fish for protein-rich snacks. Recent interest in Basque cuisine and the rise of Portugal as the newest destination for culinary and global exploration will drive sardines to the forefront. High in omega-3s, protein and umami flavour, sardines simply served on crusty toast with lemon, garlic and aioli make an uncomplicated addition to any snacking situation. MARCH 2017

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EAT

FOOD FIGHT

Grain trust Rice: brown vs. white. BY TOBY AMIDOR AFTER YOU TRAIN, EATING FAST-DIGESTING carbohydrates like white rice can create an insulin spike – due to its low fibre and fat content – that enables amino acids to aid in recovery. White rice also contains more iron than brown rice; the iron helps transport oxygen throughout the body. For most other times of the day, brown rice is the

better option because the carbs it contains are less likely to be stored as fat. The slow-digesting complex carb contains four times more fibre than white rice. High-fibre diets have been shown to aid weight loss and satiety. Other health benefits of fibrous diets include keeping you regular, supporting gut health and reducing the risk of certain types of cancers (like colon).

A ND RE Y M ASL A KOV/A L A M Y

White rice

Brown rice

Calories

205

Calories

248

Protein

4 .3 g

Protein

5.5 g

Total fat

0.5 g

Total fat

1.9 g

4 4 .5 g

INTANGIBLES Fibre

Carbohydrates

51.6 g

INTANGIBLES 3 % DV

Fibre

1 4% DV

Niacin

1 2 % DV

Niacin

1 5 % DV

Thiamin

1 7 % DV

Thiamin

1 2 % DV

Folate

2 3 % DV

Folate

Vitamin B6

7 % DV

Vitamin B6

Iron

11 % DV

Iron

2 % DV 1 4% DV 5 % DV

Manganese

3 7 % DV

Manganese

8 8 % DV

Selenium

1 7 % DV

Selenium

2 7 % DV

WINNER: SKINLESS WHITE MEAT TURKEY 38

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MARCH 2017

WINNER: BROWN RICE

For 1 cup cooked long-grain rice.

Carbohydrates


ABOUT THE COOK Jennifer Iserloh is the co-author of the Amazon best-selling book Fifty Shades of Kale.

HEALTHY CHEATS

EAT

CHEW ON THIS

Butternut pumpkin is high in beta-carotene and fibre and can extend your mac’s cheese sauce.

Mac daddy F O O D & P RO P S T Y L IN G BY S U S A N O T TAV I A N O

Turn comfort food into a protein-packed muscle builder by choosing the right pasta, scaling back on cheese and adding pumpkin. BY JENNIFER ISERLOH MAC AND CHEESE MAKES 6 SERVINGS

340g wholemeal pasta 1 cup butternut pumpkin purée ½ cup skim or unsweetened coconut milk ¼ cup grated parmesan cheese ½ tsp dried mustard ½ tsp garlic salt 1 cup shredded cheddar cheese BRIAN KLUTCH

1. Cook pasta according to the package instructions, reserving ½ cup of the cooking liquid. Drain the remaining liquid when the pasta is tender and set aside. 2. Return the cooking liquid to the pot where you cooked the pasta and set over low heat. Cook 1–2 minutes until the liquid is hot. Add the pumpkin, milk, parmesan, dried mustard and garlic salt. Stir well to combine.

3. Add the cheese and stir until it melts, about 1 minute. Stir in the pasta and serve immediately.

NUTRITION PER SERVING

298

21g

36g

11g

CALORIES

PROTEIN

CARBS

FAT

MARCH 2017

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EAT

1 FOOD, 5 WAYS

Cauliflower rice

Cut carbs and your cancer risk while boosting your fibre intake with this cruciferous superfood. BY JENNIFER ISERLOH

1 SWEET & SOUR CHICKEN

2 MUSHROOM RISOTTO

Rice florets of 1 head of cauliflower in two batches, by roughly chopping and adding to a food processor. Warm 2 tbsp coconut oil in a large frypan over medium heat. Add 2 boneless, skinless, thinly-sliced chicken breasts, 1 chopped red capsicum and 1 chopped onion. Cook 4 to 5 minutes, stirring occasionally until vegetables soften and chicken browns, then transfer to plate. Add 1 tbsp oil to pan over medium heat. Toss in cauliflower and cook 4 minutes, stirring occasionally until cauliflower begins to soften. Add orange zest and juice from 1 orange, 3 tbsp soy sauce and 1 tbsp honey. Toss well and top with chicken-vegie mixture. Serve immediately.

Rice 1 small head of cauliflower in two batches. Heat 2 tbsp olive oil in a large frypan over medium heat. Add 1 chopped red onion, 285g mushrooms, 4 minced garlic cloves, salt and pepper. Cook 4–5 minutes until vegetables begin to brown. Transfer to a plate. Cook cauliflower over medium heat 4–5 minutes or until it softens. Turn heat off. Stir in ¼ cup mascarpone cheese and ¼ cup parmesan cheese. Top with mushroom mixture, sprinkle with ¼ cup parmesan cheese and serve.

3 COCONUT CASHEW FRIED RICE WITH POMEGRANATE Rice 1 small head of cauliflower in two batches. Warm 3 tbsp coconut oil in a large frypan over medium heat. Add 4 minced garlic cloves and cook 1 minute, stirring often until it becomes fragrant. Add cauliflower, ½ cup cashews, 1 tbsp curry powder and cook 4–5 minutes until cauliflower starts to soften. Stir in 3 tbsp soy sauce. Sprinkle with ½ cup shredded, unsweetened coconut, ½ cup basil and 1 cup pomegranate seeds and serve.

4 KIMCHI FRIED RICE Rice 1 small head of cauliflower in two batches. Warm 3 tbsp sesame oil in a large frypan over medium heat. Add 6 sliced spring onions and ½ cup kimchi; cook 1–2 minutes, stirring often. Add cauliflower and stir, cooking 4–5 minutes until cauliflower softens. Stir in 1 cup each of frozen peas and corn and 2 tbsp balsamic vinegar. Top with another ½ cup of kimchi.

5 RICE AND BEANS Rice 1 small head of cauliflower in two batches. Warm 3 tbsp olive oil in a large frypan over medium heat. Add 1 chopped onion, ½ cup coriander, ½ tsp chilli powder, ½ tsp cumin, salt and freshly ground pepper, cooking 4–5 minutes until onion starts to brown. Stir in cauliflower and cook 4–5 minutes, until it’s softened. Top with 425g can of kidney beans (drained and rinsed), then serve. CHEW ON THIS Cauliflower is high in essential nutrients like vitamin K, which aids in bone health.

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EAT

FOOD ID 1. CASHEW MILK

5

1

2

4

BEST FOR: anyone looking to cut calories and stay lean. It has zero saturated fats and roughly 25 calories per serving (skim milk has 83). Moore says it also tastes surprisingly creamy and sweet, and has more vitamin E. BUYER BEWARE: one measly gram of protein and few calories means it doesn’t really move the needle regarding your daily nutrition needs.

2. SOY MILK BEST FOR: Moore says soy milk is essential for active guys. The biggest differentiator is the protein content. “With 8g of protein per cup, soy milk is the only one in the bunch that rivals dairy milk,” says Moore, choosing soy as the top non-dairy choice. “Other milk alternatives usually have no more than a gram” of protein. BUYER BEWARE: soy milk is often loaded with sweeteners, and buying organic is extra important since most soybeans are genetically modified.

3

3. ALMOND MILK BEST FOR: everything from drinking to drowning cereal because it, too, tastes a lot like real milk but is much lighter, in terms of calories. Almonds also have the highest levels of calcium of all the nuts. BUYER BEWARE: almond milk often comes packed with sugar, so it’s especially important to buy unsweetened. And, oddly, even though almonds are naturally rich in protein, nearly all of it is lost during processing. “If you use almond milk in hot cereal, for instance, you’ll still want to add some protein – like whole almonds,” Moore says.

4. HEMP MILK

Not milk?

The dairy alternatives best for protein, digestion and omega-3s. BY PAUL UNDERWOOD FOR YEARS WE WERE TOLD

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attention to each milk’s unique benefits and lack thereof. She points out that most non-dairy milks lack protein, are void of essential vitamin D (unless they’re enriched) and are loaded with added sugar. Since all these options can make for a confusing shopping experience, we asked Moore to show us the milky way.

MARCH 2017

5. COCONUT MILK BEST FOR: if you have a sweet tooth. It’s naturally rich, creamy and delicious, making it perfect for smoothies. BUYER BEWARE: Moore says all that creaminess means a lot more saturated fat – which can be bad for your heart – though the research isn’t cut and dry on how the fat in coconut affects heart disease. You should only buy the stuff that comes in cartons, not cans, as the canned stuff is mostly used for cooking, not drinking.

BRIAN KLUTCH

F O O D S T Y L IN G BY S U S A N O T TAV I A N O

that milk does a body good. But while one cup provides roughly 30% of your daily recommended calcium intake, milk can also be hard to digest and may cause inflammation. Thankfully, we now have plenty of alternatives to choose from, including almond, cashew and soy varieties. Nutritionist Marisa Moore recommends paying special

BEST FOR: buy hemp milk if you tend to skimp on “good fat” foods like fish or avocados. “Hemp has more omega3s than any other milk alternative, as well as a few more grams of protein,” Moore says. It’s also safe for people who are allergic to tree nuts or soy. BUYER BEWARE: taste is the biggest barrier for many. Hemp milk is the least “milk-like,” according to Moore.


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EAT

MEATLESS MEALS

Cap that! Start your morning with a vegetarian breakfast that packs protein and vitamin C. BY DR CHRISTOPHER MOHR

PEP IN YOUR STEP

One capsicum provides twice your daily allowance of vitamin C, which has shown to be as effective for heart health as taking a walk.

EGG FRITTATA WITH CAPSICUM SERVES 1

1. Heat oil in a medium-size frypan over medium heat. Add capsicum and onion and cook until tender, about 3 minutes, stirring occasionally. 2. Crack eggs into a bowl and whisk until well blended. Add to pan. 44

MUSCLE & FITNESS

3. Top with feta cheese. Cover and cook until eggs are no longer runny, about 3 minutes. 4. Toast bread; top with peanut butter.

F O O D S T Y L IN G BY M AT T VO HR

2 tsp olive oil ½ red capsicum, cut into thin strips ½ yellow capsicum, cut into thin strips ¼ small onion, cut into thin strips 3 whole eggs 1 tbsp feta cheese 1 slice sprouted-grain bread 1 tbsp peanut butter

NUTRITION FACTS

479

28g

32g

28g

CALORIES

PROTEIN

CARBS

FAT

MARCH 2017

BRIAN KLUTCH


E H T JOIN T S E G BIG S S E N FIT Y T I N U M M CO A I L A R T S U IN A

s u h t i w s e v i l hanging their

c e l p o e p 0 0 0 , Join the 500

L A I R T Y A D 7 FREE *Offer valid for first time guests who are local residents or workers 18 years & older only, however, 16 & 17 year olds may trial an “Approved Club” - see anytimefitness.com.au/ approved-clubs (photo ID required). Offer subject to satisfactory completion of pre-exercise screening & to standard temporary/guest membership terms. Not valid with any other offers. Not redeemable for cash. Not transferrable. Limit 1 offer per person. Where the trial pass permits use outside staffed hours, a refundable deposit may be payable for an access card. Further provisions may apply. See Club for details. Offer expires 30/04/17.

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BE YOUR OWN

SUPERHERO > Become as ripped as Wolverine, as strong as the Hulk and as nimble as Spider-Man with our superhero-inspired program. WORKOUT BY RON MATHEWS

WHEN LOGAN OPENS nationwide March 2, it will mark the ninth and reported last time that Hugh Jackman will don the muttonchops and adamantium claws as one of Marvel Comics’ most beloved characters – Wolverine. Since 2000, Jackman has unveiled a more impressive – and more shredded – physique every time he appeared on-screen as the surliest member of the X-Men. In Logan, the character is older, greyer and clearly not in the same peak condition displayed in 2013’s The Wolverine (as seen on this month’s cover) or 2014’s X-Men: Days of Future Past. But the centenarian still looks and fights better than most geriatrics born in the late 1800s.

Off-screen, Jackman’s continued efforts to make strength gains and age gracefully have reminded us of something: you don’t need to be a mutant to gain superabilities. You just have to work as hard as humanly possible and take care of your mind and body. Admittedly, the workout plan we’re providing won’t turn you into a superhero. However, since it was created by 47-year-old superhuman celebrity trainer Ron Mathews, winner of the Masters 45–49 division at the 2016 CrossFit Games, we’re sure you’ll look, perform and move like one after eight weeks. Even better, exposure to gamma radiation, radioactive spider bites or adamantiumskeletal bonding isn’t necessary.

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The Hulk turned green every time someone pissed you off. The Incredible Hulk’s feats of strength include leaping great distances thanks to his superstrong leg muscles. Rumour has it the Hulk can jump hundreds of kilometres – and orbit around the Earth –

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P R E V I O U S S P R E A D : P H O T O S 1 2 / A L A M Y. THIS PAGE: 2011 MVLFFLLC. TM & 2011 MARVEL

YOU’D SMASH everything, too, if you

in a single bound. And it must be nice for your physical strength to be limitless when you become stronger as you get more agitated. The Green Goliath, who’s been part of the Avengers, grows to more than two metres tall and almost 500kg when he transforms from 177cm egghead, Dr Robert Bruce Banner.


B E YOU R OW N S U PE R H E RO

STRENGTH LIKE THE HULK Mathews’ plan relies on tried-andtrue powerlifting exercises – like the bench press, squat and deadlift – and more functional, complex movements such as thrusters and power cleans to help you acquire Hulk-like strength. The program benefits your body’s central nervous system (CNS), which increases your body’s ability to recruit muscles for athletic feats, such as leaping from rooftop to rooftop, sprinting after a villain or kicking down a door (see page 12 if you need a refresher).

SN SNATCH-GRIP DEA ADLIFT Rememb mber: most of the power po should be g n the initial generated in ur hips are a low. If pull when you king the bar in the you’re still yanking middle of the range of motion, then it’s too heavy. “Keep the chest up and maximise core tension,” Mathews adds.

BENCH PRESS IAN SPANIER

“Make sure that you’re controlling both phases of the movement – the negative and the positive – and don’t bounce the bar off your chest to initiate upward barbell movement,” Mathews says. MARCH 2017

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AGILITY LIKE SPIDER-MAN Mathews included extra volume in the plan so as to induce hypertrophy, while the agility and speed work will improve your coordination and ability to accelerate, and teach your body how to transfer your newfound superstrength into dynamic movements. Essentially it’s combining Spider-Man’s nimbleness with Quicksilver’s speed while offering a blend of the Hulk’s size and Wolverine’s cut physique. In the end, you’ll have acquired new muscle, increased onerep max and an improved pair of lungs that will take you pretty far in any endeavour you take on – super or not.

Spider-Man SPIDEY COMBINES HIS acrobatic ability with his

web-slinging skills to traverse New York City from rooftop to rooftop. Luckily, his superhuman kinesthetic ability enables him to avoid injury despite getting tossed around by nearly every villain he’s faced, including Randy Savage as Bone Saw McGraw in 2002’s Spider-Man.

SINGLELEG SHOULDER BRIDGE

BAR MUSC CLE E-UP These are a little l bit easier ea than muscle-u he bar is ups on rings (the e, unlike the rings) butt not stable by a lot. They still require a ton n of upper-body upp y strength g and power. p r 50

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Keep your grounded foot planted at all times and “drive down into the heel to… maximise the posterior muscle activation and minimise quad activation,” says Mathews. “Use your hands for balance; all of the weight should be in the heel that’s on the floor.”


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SPEED LIKE QUICKSILVER

Quicksilver FORGET USAIN BOLT. Quicksilver’s

KETTLEBELL ELL SWING

BUTTERFLY SIT-UP

“Russian sw wings stop p at the eyes and e hip d emphasise the nd hamstrings. By usiing pop an American swing, you go an A overhead and not only ov y work the hip pop and hamstrings but also the shoulders,” Mathews says.

“The butterfly leg position puts m r m ecause it doesn’t allow you to be o the hip flexors [during the th use th xplains Mathews. “T rep],” ex The pad was w made low-back support s for butterfly sit-ups s and enables e way w back.” you to go all the

PH O T O S 12 /A L A M Y; I A N SPA NIER

superhuman speed allows him to travel at speeds exceeding the speed of sound for hundreds of kays without getting tired! And his talents don’t stop there. His speed allows him to fly, create cyclones and run up walls and across water. Take that, Jesus.

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RECOVER LIKE WOLVERINE Odds are you’ll never be able to take a bullet to the dome and walk away, like Wolverine in 2003’s X2. But some of Logan’s other ultra-recovery abilities can be achieved through careful planning and meal prep. Look at the big picture

“Pay attention to your overall diet,” notes Ryan Andrews, a strength and conditioning specialist and dietitian. “That includes how much food you’re eating, staying in tune with your hunger cues and following a diet made up of highquality, minimally processed foods.” In other words, think of your overall recovery efforts as the sum of everything that enters your system pre-, intra- and post-workout. Time it up

The high levels of glycine in collagen protein might help preserve your joints during high-volume training periods. While there’s no recommended dose of glycine – an amino acid that supports collagen, tendon and ligament growth – diet alone most likely won’t provide a sufficient amount since it’s most abundant in the animal parts humans don’t usually eat: tendons, ligaments and bones. Meat, dairy and eggs provide minimal amounts. The collagen in our joints, tendons, ligaments and throughout our body will not optimally repair itself after heavy intense training sessions. What’s more, a study published in Current Medical Research and Opinion concluded that after 24 weeks of supplementing with collagen hydrolysate, participants experienced less activity-related joint pain. Lean on leucine

This branched-chain amino acid helps to kick-start your muscles’ synthesis response, so you begin the recovery process faster, says fitness expert Dr Brad Schoenfeld “Research has shown that there’s a leucine threshold of about 2 to 3g that’s ideal for spiking a response post-workout,” he says. Foods high in leucine include chicken, soybeans, beef, nuts, seeds, fish and beans.

Surprising immunity boosters THE GREAT OUTDOORS » Spending time in nature is one of the best ways to boost the immune system, according to a University of Illinois, US, metaanalysis of more than 21 studies.

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HE CAN WITHSTAND

nearly anything – all the way down to the cellular level – thanks to his selfregeneration abilities. His body recovers far faster than any of us mere mortals. The guy rallied from a gunshot wound, a sword through the chest and an atomic bomb – in minutes! And don’t get us started on poisons and diseases – he’s immune. These powers give Wolverine, who’s more than 100 years old, more endurance and slow down the ageing process.

Three more ways to keep your immune system protected against nefarious pathogens.

SKIPPING MEALS ON OCCASION » A 2014 US study found that fasting can protect the immune system from damage while helping it regenerate crucial immune cells.

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Wolverine

SOCIAL SKILLS » A 2014 study from Carnegie Mellon University, US, found that social support – like hugs – can reduce the chance of infection by up to 33 percent.

PHOTOS 12 /AL AMY

After Wolverine gets through turning sentinels into confetti he enjoys lighting a cigar and downing a brew. Adopt a different plan of attack. “After your workout, your muscles are primed to restore glycogen and protein levels,” says Erica Giovinazzo, a CrossFit coach and nutritionist. “Stick with lean, quick-digesting protein sources, such as a protein shake, chicken breast, egg whites or fish. Give your body 30 to 60 minutes to recover so it can focus on digesting the nutrients.

Go to collagen


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FOCUS LIKE PROFESSOR X

the hippocampus – which is where you store your memories – while decreasing the size of your amygdala, the brain’s stress epicentre,” says psychiatrist and neurologist Dr Julia Samton. Additionally, a 2016 Texas Tech University, US, study reported that a meditation modality called Integrative Mind-Body Training can improve your immune function. Crunch on more kale

Eating vitamin K–rich foods, such as spinach and kale, can slow cognitive decline. A five-year study tracked eating habits of 950 older adults and found that people who ate one to two servings of vegies per day had the cognitive ability of a person 11 years younger than those who consumed none. Stop pulling all-nighters

After subjects in a Belgian study stayed awake for 42 hours, scientists used MRI scans to track mental sharpness. As you’d expect, the more sleep-deprived the subjects were, the more their cognitive abilities declined. Above all, researchers stressed that it’s not so much how much you sleep, but how much you’ve been awake that can cause a decline.

Professor X WHEN YOU HAVE a PhD in genetics, biophysics, psychology and anthropology, and an MD in psychiatry, your brain must be functionally pretty good. Don’t think about lying to him because he can read minds and even project his own thoughts into your mind. And if you cross him, Professor X can simply induce mental paralysis, loss of memories, even amnesia. On second thought, I’m sure we all have times we’d like to forget…

Get a hobby

A four-year Mayo Clinic study found that regularly engaging in a hobby, such as playing board games, painting or woodworking, lowered the risk of cognitive impairment in elderly subjects. Try ginkgo biloba

Professor Charles Xavier didn’t become head X-Man because he could deadlift a ton of weight. It was Chuck’s ginormous think muscle and psionic powers that gave him his edge. For those of us not blessed with Professor X’s super abilities,

these brain-boosting tips can help you get your mind in top condition: Chill out

“Meditating everyday for 10-20 minutes has been shown to increase certain areas of your brain, namely

A study in the journal Human Psychopharmacology found that subjects taking ginkgo extract were better able to recall info than those taking a placebo. However, don’t rely on it to give you a midday energy boost, as results vary on its effectiveness to provide that benefit.

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8 WEEKS TO ASUPERBODY ROW Powerfful, co omplete reps are ually more useful than quick actu on even in a race. Lean forward ones, d let the chain c and recoil fully into the chamb hen extend your legs mber. Th and row the t e handle to your chest.

POWER CLEAN WEEK

PERCENTAGE

REST

1&2

60%

60 sec

3&4

65%

90 sec

5&6

70%

105 sec

7&8

75%

120 sec

DAY 1 Complete three rounds of the warm-up. WARM-UP EXERCISE

EXERCISES

Back squat Bench press Military press Deadlift

Dive bomber push-up

5

Single-leg shoulder bridge

5

Percentages

Pull-up

5

Base the percentages below off 95% of your true 1-rep max. Test your 1RM at the beginning of the progam and again after eight weeks.

Sit-up

10

Air squat

15

DEADLIFT/BENCH/BACK SQUAT

Thruster

WEEK

PERCENTAGE

REST

Power clean

1&2

60%

60 sec

3&4

70%

90 sec

Split FOCUS

5&6

75-85%

105 sec

1

Lower body

7&8

80-85%

120 sec

2

Speed work, agility, mobility

3

Upper body

4

Rest

5

Full body

6

Plyometrics, unilateral explosion drills, mobility

7

Rest

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MILITARY PRESS/THRUSTER

EXERCISE

SETS

REPS

REST

Back squat

5

5

60 sec

Barbell row

4

12

45 sec

Romanian deadlift

4

10

45 sec

Neutral grip low-row

4

10

45 sec

Leg extension Superset with Leg curl

3

10

3

10

60 sec

WEEK

PERCENTAGE

REST

1&2

55%

60 sec

3&4

60%

90 sec

Straight-leg raise

4

12

30 sec

5&6

65%

105 sec

Bicycle pedal

4

20

30 sec

7&8

65+%

120 sec

Crunch

4

20

30 sec

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IAN SPANIER

DAY

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REPS


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DAY 2

EXERCISE

Complete three rounds of the warm-up. WARM-UP EXERCISES

REPS

Walking high kick

10m

Walking Samson stretch

10m

Walking lunge

10m

Bear crawl

10m

EXERCISE

Treadmill jog

SETS

REPS

REST

1

3:30 min (5% incline)

30 sec

20 sec run (7% incline)

40 sec

15 sec run (10% incline)

45 sec

10 sec run (12% incline)

50 sec

Treadmill Sprint*

5

Treadmill sprint*

5

Treadmill sprint*

5

Treadmill jog

4

REPS

REST

Bench press

5

5

60 sec

Incline DB flye Superset with Incline DB press

4

10

4

10

60 sec

Military press

5

5

60 sec

J press

5

8

60 sec

Plyometric push-up Superset with Push-up

4

8-12

4

10

60 sec

Hanging leg raise

4

12

60 sec

Butterfly sit-up

4

25

60 sec

Rest

DAY 5 30 sec

Complete three rounds of the warm-up. WARM-UP EXERCISE

Row intervals

1

1 min sprint

2 min recovery

High knee drill

4

20m

30 sec

Karaoke

4

20m

30 sec

Side shuffle

4

20m

30 sec

Back pedal

4

20m

30 sec

Pigeon stretch

1

60 sec

60 sec

Lizard pose

1

60 sec

60 sec

Couch stretch

1

60 sec

60 sec

*These sprints should be at or near full speed and performed one into the other with only the prescribed rest.

DAY 3 Complete three rounds of the following exercises as a warm-up. REPS

Dive bomber push-up

5

Single-leg shoulder bridge

5

Pull-up

5

Sit-up

10

Air squat

15

Complete three rounds of the warm-up. WARM-UP EXERCISES

REPS

Walking high kick

10m

Walking Samson stretch

10m

Walking lunge

10m

Bear crawl

10m

EXERCISE

DAY 4

2 min 0% incline

EXERCISE

DAY 6

SETS

REPS

Dive bomber push-up

5

Single-leg shoulder bridge

5

Pull-up

5

Sit-up

10

Air squat

15

EXERCISE

SETS

REPS

REST

Deadlift *

5

5

60 sec

Pull-up

4

8-12

45 sec

Thruster

5

5

60 sec

Lat pulldown

4

10

60 sec

Power clean

5

5

60 sec

Kettlebell swing

4

15

60 sec

Muscle-up

4

2-8

60 sec

V-up

4

15

30 sec

Oblique crunch

4

15 (each side)

30 sec

Feet-up crunch

4

20

30 sec

SETS

REPS

REST

30cm-high forward hops

5

10m

30 sec

Single-leg lunge jump Superset with Single leg lunge*

4

10

4

10

30 sec

Box Jump (60cm)

4

15

45 sec

Burpee

4

10

30 sec

Singleleg box jump**

4

10

60 sec

Squat jump Superset with bodyweight squat

4

10

4

10

60 sec

Seated hurdler stretch

1

60 sec (each side)

30 sec

IT band stretch (diagonal stretch)

1

60 sec (each side)

30 sec

Triangle pose

1

60 sec (each side)

30 sec

*Perform the superset on the left leg then immediately on the right leg before resting 30 seconds. **Perform 10 jumps onto a 30 to 60cm box off your left foot, landing on both feet. Immediately perform 10 reps off your right foot.

DAY 7 Rest

*Substitute: snatch-grip deadlift

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GET YOUR

PRIORITIES STRAIGHT > Surfboard chest? Deflated biceps peak? Too stiff to move like a human? We found solutions to common problems that plague gym rats. BY A ND R E W G U T M A N /// E X PERT S: GINO CACCAVALE AND PAUL CARTER /// PHOTOGRAPHS BY PER BERNAL

The problem

The problem

YOU’RE LACKING A V-TAPER

YOU HAVE A PENCIL NECK

Developing the V-taper – a physique with broad shoulders that pares down into a tight midsection – helps thinner guys look bigger and bigger guys look symmetrical.

The solution

The solution Lose fat: drop your body fat to 10% or lower to see your abs and accentuate your V-taper. Emphasise the rear delts: despite the belief that the medial delts give you a broader appearance, the rear delts actually play a bigger role in giving you a wider look. 56

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Plate neck crunch: lie down on a bench with your head hanging off the end of it and place a towel over your forehead with a plate on top. Simply crunch your head towards your chest. Perform a few sets before every workout and start with a light weight until you feel comfortable executing the move. Don’t go heavier than a 20-kilo plate. If that amount becomes too easy, focus on increasing the sets and reps instead of the weight.

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PR IOR I T Y T R A I N I NG

The problem

YOU DON’T HAVE BICEPS PEAKS First and foremost, a biceps peak is genetic. If you don’t have a split biceps or mountainous peak now, you probably never will have guns like Arnold.

The solution However, you can build the long head of the biceps – located on the outer portion of your arm – to create the appearance of a bigger peak when you flex. Try close-grip barbell curls and

incline dumbbell curls as these two exercises provide the most amount of tension, targeting your long head the most. ncli curls, make sure For incline to twi t u pinkie towards your s t the top of . the move

The problem

YOU’RE STIFFER THAN MORNING WOOD The solution Shoulder dislocates: grab a broom handle with a wide grip and lift the stick over your head and as far behind your back as possible. If your elbows bend at any point, your grip is too narrow. Standing cable row: this 58

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reinforces scapular protraction and retraction, a key for good posture. Set the cable with a parallel grip handle at chest height. Roll your shoulders as far forward as possible. Pull cable to your chest. Lead with your elbows and retract your scapulas.


The problem

YOU’RE FLAT-CHESTED A big chest is the centerpiece of an impressive physique, but most guys lack size in this area because they gravitate towards heavy presses.

The solution DB flyes with a twist: perform tension-inducing exercises like dumbbell flyes, but execute them with your palms facing each other. As you lower the weight, keep a slight bend in your elbow and bring the dumbbells back towards your ears in a slight arching motion with your hands. This will recruit a maximum amount of muscle as it stretches the muscle fibres in the way that they naturally lie across your chest.

The problem You have sore hip flexors: we usually move our hips in a linear, or back and forth, motion, which creates inactivity. This can cause soreness in your hips and even in your knees.

The solution Perform two sets of 20 reps of lying abductions after you warm up. Lie on your side with your bottom leg bent and the top leg straight up and slightly back. This will keep your hips active and flexible, which will also help strengthen your knee joint and ligaments. Additionally, any one-legged body-weight movement such as a one-leg squat or deadlift, with light weight, will help strengthen the hips.

BULK PROTEIN Musashi Bulk Protein contains 26g protein, M 223 calories and more than 22g carbs. Specially formulated for hardgainers and fast metabolisers who need more bulk. musashi.com.au

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PR IOR I T Y T R A I N I NG

QUICK FIXES:

The problem You can’t squat to depth: when squatting, your hip joint should pass your knee. If it doesn’t, then you’re most likely lacking flexibility in the hips and ankles. Over time, joints stiffen if they’re not exercised properly, and when we spend most of our time sitting – at our desk, on a lounge, in a car – chances are good that your joints could be next. That’s a problem since “arse to grass,” or ATG squats, recruit more muscle fibres, better stretch the muscles and are safer on your knees because sinking closer to the ground increases hip drive, taking some of the load off of that area. Use the fixes at right to get your squat up (or down) to par.

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Perform all stretches and foamroll individual areas for 30 seconds. HIPS: properly warm up your legs on a bike, then do static hip stretches such as standing and raising your knees to chest height. ANKLES: before squatting, place your foot about 30cm away from the wall while on one knee and slowly lean the front knee towards the wall without lifting your heel. This will increase flexibility at the bottom of the squat. BACK: perform a set of back extensions and deadhang pull-ups – with a 30-second static hang afterwards – before squatting. Hyperextending your back will elongate your spine, increasing your range of motion, creating space between your discs. This will help prevent tightness in the back. CORE: stability through squatting is generated from your midsection. Leg raises, planks and Russian twists will prepare your core for squats.

The problem

YOUR LEGS LOOK LIKE STILTS If you don’t train legs consistently, you know the remedy – train your damn legs! Otherwise, emphasise symmetry and balance to upgrade your chicken legs.

The solution Shut up and squat: deep squats are, and always will be, your best bet for building leg mass. Divide and conquer: the idea of an hour-and-a-half leg session is enough to deter most guys, so try a new split to break things up: quads on one day, hamstrings with back and calves after arms. It won’t be as daunting. Limit cardio: moderate, steady-state cardio helps preserve muscle. Prioritize sleep: sleep is crucial for recovery: seven to nine hours are ideal.


PR IOR I T Y T R A I N I NG

TIP: The problem You’re all quads: most guys tend to gravitate towards quad-dominant exercises on leg day, such as extensions and the leg press, neglecting their posterior chain. Therefore, an imbalance is created that lends itself to hip and knee soreness and injury, not to mention a drastically underdeveloped leg.

Lighten the load and roll your shoulders forward before initiating any rear-delt exercise. This places tension on the muscle you’re trying to target, not the middle back and traps. INCREASE YOUR LAT SIZE: to get the most out of your lats, incorporate mechanical dropsets. Start with an exercise like wide-grip pull-ups and switch grips every time you fail to neutral-grip pull-ups or chin-ups, which allows you to squeeze out extra reps as you’re recruiting slightly different muscles.

The solution Perform variations of the deadlift, good mornings and back extensions. These hit your posterior chain, which are made up of your spinal erectors, glutes, and hamstrings.

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INFLAMMATION > Does it help build muscle or rob you of your gains? BY MARK GILBERT

WHEN I WRITE ABOUT A SUBJECT, I try to do serious homework so that I can bring you the “real deal” on nutrition, fitness and supplement topics. But this habit can be a pain, especially when it comes to the topic of inflammation. I knew this was a complex topic, with dozens of hormones and signalling molecules involved – most of which have effects on muscle (and on each other) – and I knew inflammation can paradoxically be bad and good for muscle growth, strength and recovery. I also knew that there are currently several techniques, foods and supplements (and I’ll discuss all the main ones here) designed to both reduce and increase various aspects of exercise-induced inflammation. But, initially, that just fuelled the fire in my belly to get to the bottom of this complex topic. Little did I know, it would take me over 25 hours of intense geekery to improve my knowledge on this topic sufficiently to confidently write an article on it… Hopefully, you’ll find that it was worth it! MARCH 2017

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INFLAMMATION AND ITS RELATIONSHIP TO EXERCISE AND MUSCLE Inflammation results from the ways in which the body reacts to certain kinds of real or perceived threats – like injury, infection or allergens. It can be obvious, like the swelling, pain and redness of a sprained ankle, or it can be unnoticed, like the moderately-raised levels of inflammation that occur within the cells of most people who are inactive and consume a poor diet. Of course, it can also be the damage that is intentionally induced by heavy, prolonged or unaccustomed exercise. This is the form of inflammation we’ll be discussing here. In and amongst all of this controversy, one thing we know is that when you lift weights, if you go heavy or do it with enough intensity, you cause damage and/or disruption to your muscles – specifically, you damage myofibrils (which are the long, cylindrical structures that make up muscle fibres) and the sarcolemma (which are the membranes that cover the myofibrils). With severe damage, this can result in accumulation of calcium and muscle breakdown products, which signals events that lead to more muscle breakdown, then, subsequently, to repair. This, in turn, causes some degree of inflammatory response. However, the degree of this response and how important it is as a stimulator of muscle growth is hotly debated between scientists and this is the reason why: 1) you hear so many conflicting messages around inflammation; and 2) why it took me over 25 hours to brush up on the arguments on both sides of this debate. All of this is further complicated by the fact that, in the fitness industry, some coaches, trainers and other gurus recommend minimising inflammation at all costs, while others talk of promoting inflammation as an important stimulus to instigate enhanced muscle growth. There are even supplements and diets specifically designed to both minimise and amplify the inflammatory response to exercise and even some evidence 64

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that both may have benefits… So what the heck is going on here?!?! It’s obvious that this is not a black and white issue, so here’s what I’ve come to think is the best way to look at it. Primarily, we must consider the “severity” of the inflammatory response and secondly, there are the particular inflammatory pathways being stimulated, then there is the inevitable effect of genetics – some people recover really quickly, some very slowly and there’s everyone in between. So let’s put the severity of response in context for guys who lift weights. Firstly, you need to be aware that even doing a single moderate lifting session, using a certain muscle group, will “protect” that muscle from experiencing as much damage the next time you work it – and this protective effect lasts for at least the next six months. This is called the “repeated bout effect” and it is the muscle’s way of remembering damaging events well enough so that it can protect itself from future harm. So if you lift weights regularly, you’ve trained up your muscles to substantially resist the kind of severe damage that evil scientists perpetrate on unsuspecting newbie study subjects. That means that even if you just “trashed” your quads with 30 sets, unless you’ve just taken some time off the gym or it was a much longer, heavier or more intense session than usual, or you are one of the “slow recoverers”, you aren’t likely to experience the highest degree of damage. For the purposes of this article, let’s start with severe muscle damage. When people who haven’t done any resistance exercise in quite some time (or ever) are put through their paces, using heavy, repeated, “eccentric” (negative or muscle-lengthening) contractions, this not only causes the initial damage to myofibrils and sarcolemma as described above but this damage signals a chain of events that can cause days or more likely weeks of further damage and breakdown of the muscle. Without getting into too much detail, levels of macrophages and the cytokine IL-6 are most dramatically elevated but also the

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cytokines IL-10, TNF-a and MCP-1, along with leukocytes (white blood cells, especially neutrophils). These, in turn, release hundreds of other factors. Macrophages initially break down the damaged muscle but then tidy things up and ultimately improve the musclehealing process. Others, like leukocytes, may cause further unnecessary damage and do not improve the healing process at all, acting more in a way that is consistent with an immune response to a bacteria or virus than to muscle damage. As is the case with macrophages, without MCP-1 and TNF-a, muscles seem to be unable to regenerate adequately and they might actually get smaller and not bigger following resistance exercise. However, if the levels of MCP-1 and TNF-a become excessive, then this also impairs growth and repair. However, as I said, this “worst case scenario” of severe muscle damage isn’t likely to happen in response to your next workout, even if you lift heavy and intensely, but the reason I mention it is that many recommendations to increase or reduce inflammation are based on studies that caused this extent of damage – either from using untrained humans or causing massive muscular damage to lab animals. So we have to consider the type and degree of damage that is actually occurring from heavy lifting in the real world when we consider the results of all of the research on this topic. So let’s look at the more typical damage that may occur from a heavy weights session. In the muscle, the trauma that occurs is more what scientists call “disruption” than “damage”. And because concentrations of calcium and debris from damaged muscle is much lower, far fewer leukocytes (which amplify and prolong the damage) are drawn into the area, resulting in more moderate and brief muscle damage and inflammation. You’ll still have all of the other suspects – macrophages, etc – coming to clean up any damage but most guys will be at least 95 percent recovered by day four.

ALL IMAGES: ISTOCKPHOTO

I N F L A M M AT ION


I N F L A M M AT ION

LIFT ON THE REGULAR? Then you’ve trained up your muscles to resist damage. So even if you just ‘trashed” your quads with 30 sets, you aren’t likely to experience the highest degree of harm. MARCH 2017

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I N F L A M M AT ION

To be precise, data compiled by Australian and Scandinavian scientists shows that almost 50 percent of guys recover within two days, almost 25 percent are 95 percent recovered by four days (and 100 percent by 7 days) and just under 30 percent take over a week (this was in weight-trained men and recovery was measured by the time it took them to regain their strength in the exercised muscle).

STRATEGIES TO ALTER INFLAMMATION OK, now the juicy stuff – there are dozens of ways to try to tip the inflammatory scales in your favour for better performance, muscle growth and recovery, but do any of them work? The following are several of the most popular ways to alter inflammation and each one gives us clues as to whether (and/or in what circumstances) we should try to reduce or increase inflammation.

ARACHADONIC ACID (ARA) Gym junkies who read up on nutrition and supplements may have heard of ARA. Back when some people first started challenging the idea that inflammation was bad and started suggesting that it was actually required for muscle repair, it was natural that ARA’s name came up. The oversimplistic theory was that ARA boosts cellsignalling molecules called eicosanoids and these stimulate inflammation. Studies in test tubes and in rodents have shown that ARA may stimulate muscle growth. On the other hand, large amounts can actually decrease muscle

ESSENTIAL AMINOS Musashi Essential Aminos is a powdered free form amino acid complex blend containing eight essential amino acids (EAAs) plus L-Arginine. Recent studies indicate that EAAs are best consumed during or after training to assist muscle tissue growth. musashi.com.au

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growth. In human research, a 2007 placebo-controlled study showed that it may improve power performance but didn't increase muscle mass. Also, this study showed that ARA may actually reduce inflammation, at least it reduced levels of IL-6 significantly. A very recent paper (also double-blind, placebocontrolled), published about five months ago as I write this, showed increased lean body mass, strength and power – it should be noted though, that the paper was funded by a company which sells an ARA product. This doesn’t mean the results are illegitimate but it should be a consideration. One important thing to remember with ARA is that when its inflammatory effects are blocked, this can reduce or completely inhibit protein synthesis (muscle building activity). This has been demonstrated with anti-inflammatory painkillers like aspirin and ibuprofen. However, in older people, these drugs have been shown to actually enhance the benefits of weight training and this may be due to the fact that most people experience higher levels of inflammation and poorer control of inflammatory damage as they age.

COLD OR ICE THERAPY MAY IMPAIR GAINS You may have seen your favourite sports icon sitting in an ice bath after a heavy training session or competition, usually accompanied by the voice of a sports reporter describing how this treatment enhances recovery. Many world-class coaches insist it does so entirely or to some extent by reducing – you guessed it – inflammation, but is there really evidence that this ttorturous ritual is helpful? Well, the most recent study, conducted at the University of Queensland showed no changes in any inflammatory markers versus using active recovery (light exercise, designed to increase blood flow in the muscles and assist recovery). Even more importantly, two separate

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studies have recently looked at groups of subjects who did resistance exercise followed by cold water immersion (one study was 6 weeks and the other was 12 weeks). Both studies showed that the ice water significantly reduced gains in size and strength! Unfortunately, since these two later, long-term studies didn’t measure inflammation, we don’t know if it was over-suppression of inflammation that reduced strength and muscle gains or some other effect of cold therapy.

NITRIC OXIDE BOOSTERS Pre-workouts and other “pump” product ingredients (like beetroot, cocoa, citrulline, arginine, etc.) which boost nitric oxide, seem to both reduce inflammation and muscle damage. They also increase performance. Whether their effects on inflammation are a major part of their effectiveness is not presently known but it’s a reasonably good bet!

FISH & FLAX (OMEGA-3) OILS & INFLAMMATION While adding fish and flax oil to a typical diet, containing too many unhealthy fats will almost certainly decrease inflammation and improve health, it doesn’t seem to alter the inflammation that occurs after three days of very demanding exercise, according to a 2009 study from Appalachian State University, US. However, while fish oil doesn’t decrease exercise-induced inflammation, it may help increase muscle-building activity – in one study, when high concentration fish oil capsules were given to subjects for eight weeks, the anabolic response to protein intake was boosted significantly.

DAIRY FOODS & WHEY PROTEIN An increase in dairy foods in the diet was shown in a study in the American Journal of Clinical Nutrition to decrease inflammation and several studies show this same effect with whey protein consumption. Whey protein’s effects on muscle may have little or nothing to do


I N F L A M M AT ION

THINK TWICE BEFORE YOU ICE Two separate studies looked at groups of subjects who did resistance exercise followed by cold water immersion. Both studies showed that the ice water significantly reduced gains in size and strength.

with inflammation but in those with an increased inflammatory load, such as (as suggested above) older people or overweight people or those who train very hard and often, this antiinflammatory effect may reduce the protein breakdown or accelerate repair of protein in muscle.

LEUCINE + ESSENTIAL AMINO ACIDS (EAAS) Interestingly, one way the amino acid leucine and the other essential amino acids improve body composition and performance may be via inflammation also. In a study using very intense eccentric muscle contractions in rats, those rodents given a high-leucine, EAA mixture had lower levels of IL-6 and other measures of inflammation and they recovered their strength much more quickly than the unsupplemented rats.

CONCLUSION In consideration of all of the above, it is clear that if inflammation is turned off or

reduced too much, muscle recovery and repair can be seriously interrupted. We know this because studies that knocked out the effects of some of these key players in inflammation have been shown to impair muscle repair and growth. On the other hand, several interventions that reduce inflammation also support muscle gains and repair (like amino acids, dairy, whey protein, flax and arachidonic acid). Moreover, excessive inflammation either means you’ve been training too hard, too often or too long for your recovery ability and that means your muscles don’t recover adequately between workouts and this means you don’t get the benefits of super-compensation (muscles getting a tinybit bigger and/or stronger with each training session), so your progress will stagnate or even regress. The bottom line, after considering all of the research and potential strategies and supplements is that unless you have reached that point at which you’re not

recovering or progressing (or if poor diet or exercise habits may be causing unhealthy inflammation in your body), there is no advantage to trying to reduce inflammation. For athletes and those who train really hard, there may be a benefit to occasional ice baths if they will be competing again in the next few hours or days and products like protein and NO obviously have been proven beneficial so we don’t have to be concerned that they’ll excessively reduce inflammation but going to extreme lengths to increase or decrease inflammation otherwise is probably not useful.

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MARK GILBERT is an expert in sports nutrition and has worked with elite level athletes and formulated supplements for many of the industry’s biggest companies. See MuscleDiet.net and the MuscleDiet YouTube channel!

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MODE > UK STRONGMAN EDDIE HALL DIDN’T

USED TO PAY MUCH ATTENTION TO RECOVERY. NOW, HE’S BOUGHT A HYPERBARIC CHAMBER. HERE’S WHY HE’S BECOME SO OBSESSIVE. RECOVERY IS A SUBJECT

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CHRISTOPHER BAILEY

that’s neglected in most sports, not just strongman. When I started competing I was still working full-time as a truck mechanic and recovery wasn’t something I ever really thought about. I didn’t have the time or the money. I did literally nothing, besides maybe having one deep tissue massage before a big contest. Back then it wasn’t too much of a problem. In your teenage years, you can neglect recovery and get away with it, but once you get past 21 or 22 your body starts to slow down. Over the years it has become a necessity for me. I simply wouldn’t be where I am without it. I really started taking it seriously in 2014, which was the year when I quit my job and became a full-time professional strongman. I suddenly had more time on my hands and was earning better money. I realised that if you’re going to call yourself a pro you need to act like one.


WORDS TO HEAL BY

“Recovery is an absolute priority for me, and I am convinced it has made a big difference.”

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T H E B E A ST

WHEN YOU DEADLIFT 420kg, 465kg and 500kg in one night, as Eddie did when he set the world record, recovery is crucial.

What convinced me most about the benefits of recovery was being at the World’s Strongest Man and seeing how professional the other athletes were. The guy who really did it for me was Brian Shaw, who would take his own physio with him and always be foam rolling between 70

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events while some other guys were sitting around eating and drinking. Now recovery is an absolute priority for me and I am convinced it has made a big difference to my results. You might be surprised by how seriously I take it. I have one-and-a-half hour physio

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sessions twice a week where I have deep tissue massage. It’s very painful – the guy who does it says he has to work harder on me than anyone else. But it really loosens everything up. I go to a health spa most days and do a good hour’s stretching.


T H E B E A ST

MY FOUR RECOVERY ESSENTIALS Deep tissue massage: this is vital to keep your body in good working order.

1

2

Sleep: a good night’s sleep is the single most important thing.

Food and supplementation: ensure you get the right amount of amino acids and protein or your body won’t repair effectively.

3

4

ZOIE CARTER-INGHAM

I do a very simple routine, going through all the muscles and stretching them for 20-25 seconds a time. I’m fairly flexible these days — I can put the palms of my hands on the floor when I’m standing upright with straight legs. I also do a lot of hot and cold

Hot and cold treatments: great for flushing out lactic acid.

treatments at the spa to flush out the lactic acid. I do 10 minutes in the sauna followed by five minutes in the ice bath and repeat this four or five times. It flushes all the crap out and I do it at least five times a week. I own my own foam roller because

most of them are not strong enough for me and they end up breaking. It’s like a cradle with roller skate wheels and I use it most days after training. I swim at least once a week, which is great for shoulder and spine mobility as well as getting rid of lactic acid. Nutrition is the best thing you can do to repair your body. I’ve always taken protein supplements but I never had amino acids until recently and they have definitely helped. I take everything for joints that you can think of — glucosamine, cod liver oil, fish oils, you name it. 100 percent they make a difference. Rest is also important. I can sleep for nine hours a night and on training days I spend most of the day sitting, eating and resting my muscles. Nutrition and rest are basic but effective things you can do, but I’ve gone a few steps further now I’m aiming to be number one in the world. I’ve got a hot tub in my garden and I’m going to get a cold one too so I can do hot and cold treatments at home. I’m also currently waiting for a hyperbaric chamber to be delivered. I’m building a gym at my house and it will probably go there. It’s a huge piece of kit but it will help me recover. One hour in a hyperbaric chamber is as good as 12 hours of normal recovery. I’ve already got an ultrasound machine and a shockwave machine, which is great for healing soft tissue injuries at home. I also have an oxygen machine so I can have an hour of oxygen before I train. All this kit costs tens of thousands of pounds but it’s money well spent. I see it as an investment because I get it back from prize money at contests and personal appearances. I’m at the top of my game now, so I’ve got to be looking at those tiny percentages in improvement to help me win World’s Strongest Man. Recovery is a key part of that.

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FROZEN ASSETS Yes, it’s possible for produce to be fresh and frozen. Stock your freezer with these fruits and vegetables that are tasty and nutritious – and will save you some money, too! BY ANDREA PLATZMAN

T

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berries, melons, tomatoes and greens can be exposed to pesticides, extreme heat and light during transport, further compromising their freshness and nutritional value. By contrast, most frozen fruits and vegetables are promptly blanched, boiled or steamed and then frozen within hours of being picked, a process that helps lock in both fresh taste and nutritional value. Frozen produce is also available year-round and in most cases is cheaper than fresh. It’s high time, then, to stock your freezer with these underappreciated nutritional powerhouses.

NICK FERRARI

The supermarket can paralyse your mind. Too many decisions come into play within the aisles. Self-checkout or cashier? No-frills generic or brand name? Fresh or frozen? In the latter quandary, fresh produce is seemingly the safer bet, but don’t ice out frozen fruits and vegetables just yet. Studies have shown that produce can lose up to 45 percent of its essential nutrients during the journey from farm to table – a period that can last as long as 16 days. These


CORN ON THE COB At just 59 calories per ear, corn is packed with fibre, antioxidants and B vitamins. It’s a great source of carotenoids like lutein that protect your eyes from macular degeneration, one of the leading causes of blindness in adults. Add corn kernels to your salad, soup or black-bean salsa. Sauté with finely chopped jalapeño, coriander and a sprinkle of cheese for Mexican esquites (that’s “toasted corn” to you, gringo). Or enjoy the whole ear. Just skip the butter.

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F ROZ E N A S SE T S

BROCCOLI

PUMPKIN

helps lower cholesterol and detoxifies the body. It’s also a good source of fibre to aid in digestion, kaempferol to fight inflammation and vitamins A and K to ward off vitamin D deficiency. Toss florets with wholemeal pasta; use them in omelettes; or stir-fry with thinly sliced sirloin, chopped garlic and low-sodium soy sauce for a quick dinner.

is like a multivitamin on your plate, protecting you from a host of ills. Top puréed pumpkin with cinnamon and maple syrup for a treat with a difference. Or for a more savoury soup, blend pumpkin, low-sodium stock and sautéed onion and garlic. Add low-fat Greek yoghurt for a creamier variation.

BRUSSELS SPROUTS help to lower your cholesterol, protect your DNA and have anti-cancer benefits. Throw them on a baking tray with a little olive oil and chopped garlic and roast at 200°C for 35 to 40 minutes.

SPINACH Packed with cancer-reducing antioxidants and anti-inflammatories, spinach is also a good source of iron. You can add chopped spinach to lasagne, scrambled eggs, cottage cheese or any sauce or soup for added flavour and nutrients.

CHERRIES BLUEBERRIES It’s hard to believe how much cancerfighting power is packed into such a small superfruit. Keep them on hand to boost the flavour and nutrients in your protein shakes, or add frozen blueberries to hot porridge.

Research links cherries’ red colour – provided by the fruit’s powerful anthocyanins – to a reduction in inflammation, total cholesterol and belly fat. Defrost some cherries and put them on top of plain Greek yoghurt.

High in fibre, protein, carbs, amino acids and minerals such as calcium and magnesium, edamame makes for the perfect snack with your beer (go easy on the salt). Toss some into your pasta or salad for a nutrient boost.

EDAMAME

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F ROZ E N A S SE T S

GREEN BEANS Rich in eye-protecting phytonutrients, green beans also help your bones stay strong, thanks to their high concentration of silicon. Use them in a classic Niçoise salad made with omega3-packed tuna and potatoes or sauté with sliced garlic, cherry tomatoes and red-pepper flakes for a spicy low-cal side.

A cup of blueberries has just 71 calories with 6 grams of fibre.

CAULIFLOWER This cruciferous vegetable helps reduce the risk of cancer, particularly prostate, bladder and colon cancers. Chop in the food processor, then microwave in a covered dish for an alternative to rice; or purée with fennel seeds to make a dip or soup.

CARROTS are rich in betacarotene, a form of vitamin A that’s great for your vision, and heart-healthy antioxidants. Throw frozen carrots into stews and soups – do so earlier in the cooking process if you prefer them more tender or towards the end for a little more crunch.

PEACHES

NICHOLAS EVELEIGH/GETTY IMAGES

These fruits are high in calcium, potassium, B vitamins and antioxidants. Add sliced peaches to cottage cheese for a high-protein, low-carb post-workout snack; bake with cinnamon and a touch of agave; top with low-fat frozen yoghurt. MARCH 2017

HOW FRESH IS FRESH? CARROTS 9–10 days from farm to table 10% of nutrients lost

PEAS 8–10 days from farm to table 15% of nutrients lost

BROCCOLI & CAULIFLOWER 6–16 days from farm to table 25% of nutrients lost

GREEN BEANS 11–15 days from farm to table 45% of nutrients lost Source: Institute of Food Research

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F ROZ E N A S SE T S

FREEZER BOX The basics on freezing (and unfreezing) food, according to Kathy Bernard, food safety information specialist.

HOW LONG CAN YOU FREEZE SOMETHING? “Food is safe in the freezer almost indefinitely, but its quality will decrease over time,” says Bernard. A few ballpark figures to keep in mind: frozen hamburgers should be used within three to four months, cooked leftovers are good up to six months and frozen steaks and whole chicken or turkey can last up to a year. Food hoarders, rejoice!

WHAT ABOUT DEFROSTING?

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NICK FERRARI

You have three safe options for thawing food: in the fridge, in cold water or in the microwave. “It’s best to plan ahead for slow, safe thawing in the refrigerator,” Bernard says. Just chuck the frozen food in and wait until it’s soft. “Small items usually thaw overnight; larger foods may require a day or two. And especially large items like turkeys may take longer, approximately one day for every 2.5kg of weight,” she says. “If you don’t like to use the microwave for faster thawing, your best bet is the cold-water method.” Place food in a leak-proof plastic bag and float it in cold water. Change the water every 30 minutes to keep it cold, and after thawing, cook immediately. If you’re defrosting food in the microwave, cook it immediately after thawing because some areas of the food may become warm and begin to cook during microwaving, Bernard says.

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F ROZ E N A S SE T S

EAT THE RAINBOW If you want to find out the benefits of frozen produce, just look at the colour, says Manuel Villacorta, founder of Whole Body Reboot.

Blues and purples: brain health and memory

Greens: vision and oral health

Whites: immunesystem benefits

Yellows, oranges and reds: heart health

Glaze fish by dipping in cold water and freezing on a tray until covered with ½ cm of ice, then freeze in a plastic bag for up to six months. MARCH 2017

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> Strip the fat from your frame with this eight-week plan BY JOHN MEADOWS

WE ESTIMATE THAT THE

average weightlifting guy walks around at about 15 percent body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. To look that good, you need to get below 10 percent – the point at which most guys can see

PER BERNAL

some definition – and preferably as low as seven percent. That seems to be the magic number associated with adjectives like shredded, diced and genetically gifted (haters gonna hate). The plan is simple: eight weeks, sixpack, seven percent. Let’s go.

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7 % B O DY- FAT D I E T

Off days (no lifting)

TH

MEAL 1: 6 whole eggs, ½ tbsp

If you out and in d e probably l percent b around 15. W you through t of the journey. (If d fat is currently higher, at’s OK. We can’t promise you’ll get to seven percent in eight weeks, but you may cut your number in half.) The strategy is to gradually increase your weight training and cardio while cutting calories and carbs. The last few weeks will be challenging, but remind yourself that it’s only for a short time. Follow the meal plan we’ve outlined for all eight weeks. We’ve given you parameters for your workouts, but the specific exercises, sets and reps are up to you. Since nutrition is the most important aspect of getting lean, you need to hit the macronutrient numbers we’ve listed. You can adjust the meals you eat a bit to suit your palate, but try to replicate the numbers as best you can. To help make your diet more enjoyable, we’ve provided recipes for three delicious meals that won’t derail your progress.

virgin coconut oil, 1 cup spinach, 30g avocado MEAL 2: 50g whey isolate, 2 tbsp almond butter, 2 slices sprouted grain toast, ½ tbsp organic butter MEAL 3: 170g (cooked) grass-fed beef, 1 cup green vegetables, 225g (cooked) sweet potato MEAL 4: 170g (cooked) lean white fish, 1 cup berries, 2 slices sprouted grain toast, ½ tbsp organic butter MEAL 5: 170g (cooked) chicken, 225g (cooked) sweet potato, 1 cup vegetables MEAL 6: 170g (cooked) chicken, 225g (cooked) sweet potato, 1 cup vegetables TOTALS: 2881 calories, 277g protein, 252g carbs, 85g fat

Weight training Work out four days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms.

Perform 45 minutes of brisk walking six days per week upon waking. (Do not do cardio on leg day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

WEEK 2

Nutrition Training days

Nutrition Training days

MEAL 1: 1 serving Egg Frittata (see recipe on this page) MEAL 2: 170g (cooked) lean white fish; ½ cup oats (dry measure) MEAL 3: 170g (cooked) grass-fed beef, 1 cup green vegetables, ½ cup (cooked) brown rice

MEAL 1: 1 serving Egg Frittata MEAL 2: 170g (cooked) white fish MEAL 3: 170g(cooked) grass-fed

50g whey isolate; ¼ cup oatmeal; 1 tbsp almond butter* INTRA-WORKOUT: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1500ml water MEAL 5 (POST-WORKOUT):

2 Sweet-Potato-Apple-Almond Pancakes (see recipe on page 84)** MEAL 6: 170g (cooked) lean white fish; 1 cup vegies; 1 serving Berry Crisp (see recipe on page 83) TOTALS: 3652 calories, 311g protein, 233g carbs, 164g fat *Mix with water. Consume this meal about an hour before your workout. **Because you got plenty of nutrition in your intraworkout shake, you don’t need to rush to eat your post-workout meal. Take your time and enjoy it.

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TOTALS: 2682 calories, 271g protein, 224g carbs, 78g fat

Weight training Work out four days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms.

Cardio Increase walk duration to 50 minutes. Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

Cardio

WEEK 1

MEAL 4 (PRE-WORKOUT):

beef, 1 cup green vegetables, 225g (cooked) sweet potato MEAL 4: 170g (cooked) lean white fish, 1 cup dark-coloured berries, 2 slices sprouted grain toast, ½ tbsp organic butter MEAL 5: 170g (cooked) chicken, 225g (cooked) sweet potato, 1 cup vegetables MEAL 6: 170g(cooked) chicken, 225g (cooked) sweet potato, 1 cup vegetables

beef, 1 cup green vegetables, ½ cup (cooked) brown rice MEAL 4 (PRE-WORKOUT):

50g whey isolate; ¼ cup oatmeal; 1 tbsp almond butter* INTRA-WORKOUT: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1500ml water MEAL 5 (POST-WORKOUT):

2 Sweet-Potato-Apple-Almond Pancakes** MEAL 6 : 170g (cooked) lean white fish; 1 cup vegies; 1 serving Berry Crisp TOTALS: 3497 calories, 306g protein, 206g carbs, 161g fat

MAKES 4 SERVINGS

8 tsp extra virgin olive oil 500g turkey mince 12 whole eggs Salt and pepper to taste Mixed vegetables as desired Large salad with 2 tbsp extra-virgin olive oil 1. Pour oil into a large frypan over high heat. When oil is hot, reduce heat to medium. Add turkey and cook, stirring occasionally until it’s nicely brown and cooked through. 2. Meanwhile, in a large bowl, whis sk eggs until thoroughly mixed. Seaso on with salt and pepper. 3. Set a large non-stick frypan ove er medium-high heat and spray pan with cooking spray. Pour eggs into the pan, add cooked turkey, and sprinkle vegetables on top of eggs.. 4. Reduce heat to medium-low and d continue to cook, gently tilting pan to move eggs around the edges. When frittata is mostly set, about 20 minutes, place it under the grill for a minute or two to firm up the top and brown it a bit. Turn frittata out of pan and serve with salad.

Off days (no lifting) MEAL 1: 6 whole eggs, ½ tbsp virgin coconut oil, 1 cup spinach, 30g avocado MEAL 2: 50g whey isolate, 2 tbsp almond butter MEAL 3: 170g (cooked) grass-fed

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NUTRITION PER SERVING

483

48g

1g

10g

CALORIES

PROTEIN

CARBS

FAT


7 % B O DY- FAT D I E T

SAM KAPLAN

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WEEK 3 Nutrition Training days

Off days (no lifting) and pump day

MEAL 1: 1 serving Egg Frittata MEAL 2: 170g (cooked) lean

MEAL 1: 6 whole eggs, ½ tbsp

2 Sweet-Potato -AppleAlmond Pancakes MEAL 6: 170g (cooked) lean white fish; 1 cup vegies; 1 serving Berry Crisp

virgin coconut oil, 1 cup spinach, 30g avocado MEAL 2: 50g whey isolate, 2 tbsp almond butter MEAL 3: 170g (cooked) grass-fed beef, 1 cup green vegetables, 115g (cooked) sweet potato MEAL 4: 170g (cooked) lean white fish,1 cup dark-coloured berries, 2 slices sprouted grain toast, ½ tbsp organic butter MEAL 5: 170g (cooked) chicken, 225g (cooked) sweet potato, 1 cup vegetables MEAL 6: 170g (cooked) chicken, 225g (cooked) sweet potato, 1 cup vegetables

TOTALS: 3389 calories, 303g protein, 183g carbs, 160g fat

TOTALS: 2566 calories, 270g protein, 196g carbs, 78g fat

white fish MEAL 3: 170g (cooked) grass-fed beef, 1 cup green vegetables MEAL 4 (PRE-WORKOUT):

50g whey isolate; ¼ cup oatmeal; 1 tbsp almond butter INTRA-WORKOUT: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1500ml water MEAL 5 (POST-WORKOUT):

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Weight training

Cardio

Work out five days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms and one additional leg day. The second leg day should be lighter than the first – use less weight and perform more sets of higher reps (for example, 12 and above). This is called a “pump day”.

Perform 50 minutes of brisk walking five days per week upon waking. (Do not do cardio on either leg day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

DARK BERRIES ARE LOW IN SUGAR AND CHOCK-FULL OF ANTIOXIDANTS AND FIBRE.

SAM KAPLAN


7 % B O DY- FAT D I E T

WE E K 4 Nutrition Training days Same as We

Off d ys (no lifting) and mp day MEAL 1 6

sp virgin co up spinach, 30g avoca MEAL 2: 50g whey isolate, 2 tbsp almond butter MEAL 3: 170g (cooked) grass-fed beef, 1 cup green vegetables MEAL 4: 170g (cooked) lean white fish, 1 cup dark-coloured berries, 2 slices sprouted grain toast, ½ tbsp organic butter MEAL 5: 170g (cooked) chicken, 225g (cooked) sweet potato, 1 cup vegetables MEAL 6: 170g (cooked) chicken 225g (cooked) sweet potato, 1 cup vegetables TOTALS: 2450 calories, 269g protein, 168g carbs, 78g fat

Weight training Work out five days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms and one additional leg day.

Cardio Perform 50 minutes of brisk walking five days per week upon waking. (Do not do cardio on your first leg day or your back day.) Mix a shake containing 10g of BCAAs and consume it gradually throughout the session.

BERRY CRISP MAKES 20 SERVINGS

1 cup fresh blueberries 2 cups fresh strawberries, hulled and diced ½ cup fresh raspberries 1 cup of one (or multiple) of the following fruits, diced: kiwifruit, rhubarb, apple or pear Olive oil cooking spray 1 cup oat flour ¾ cup vanilla whey isolate 2 tsp cinnamon 1 tsp nutmeg ½ tsp sea salt ¾ cup Stevia ½ cup organic virgin coconut oil (room temperature) 1 /3 cup organic grapeseed oil 1 cup rolled oats

1. Wash and dry all fruits before using. 2. Lightly spray a large glass baking dish with cooking spray. Pour mixed fruit in and set aside. 3. In a large mixing bowl, add flour, whey, cinnamon, nutmeg, sea salt and Stevia. Whisk well. 4. Add oils to dry mixture. Cut batter using a pastry blender or cross-cut with two knives until you have coarse crumbs. Do not mix. 5. Fold in oats. 6. Spread mixture over top of fruit. 7. Bake at 175°C for 35 to 45 minutes, until fruit is bubbly and topping is browned.

NUTRITION PER SERVING

148

6g

10g

10g

CALORIES

PROTEIN

CARBS

FAT

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WEEK 5

WEEK 6

WEEK 7

Nutrition Training days

Nutrition Training days

Nutrition Training days

Same as Week 3

Same as Week 3

Same as Week 3

Off days (no lifting) and pump days

Off days (no lifting) and pump days

Off days (no lifting) and pump days

MEAL 1: 6 whole eggs, ½ tbsp virgin coconut oil, 1 cup spinach, 30g avocado MEAL 2: 50g whey isolate, 2 tbsp almond butter MEAL 3: 170g (cooked) grass-fed beef, 1 cup green vegetables MEAL 4: 170g (cooked) lean white fish, 1 cup dark-coloured berries, 2 slices sprouted grain toast, ½ tbsp organic butter MEAL 5: 170g (cooked) chicken, 115g (cooked) sweet potato, 1 cup vegetables MEAL 6: 170g (cooked) chicken, 225g (cooked) sweet potato, 1 cup vegetables

MEAL 1: 6 whole eggs, ½ tbsp virgin coconut oil, 1 cup spinach, 30g avocado MEAL 2: 50g whey isolate, 2 tbsp almond butter MEAL 3: 170g (cooked) grass-fed beef, 1 cup green vegetables MEAL 4: 170g (cooked) white fish, 1 cup dark-coloured berries, 2 slices sprouted grain toast, ½ tbsp organic butter MEAL 5: 170g (cooked) chicken, 115g (cooked) sweet potato, 1 cup vegetables MEAL 6: 170g (cooked) chicken, 115g (cooked) sweet potato, 1 cup vegetables

MEAL 1: 6 whole eggs, ½ tbsp virgin coconut oil, 1 cup spinach, 30g avocado MEAL 2: 50g whey isolate, 2 tbsp almond butter MEAL 3: 170g (cooked) grass-fed beef, 1 cup green vegetables

TOTALS: 2334 calories, 268g protein, 140g carbs, 78g fat

TOTALS: 2218 calories, 267g protein, 112g carbs, 78g fat

Weight training

Weight training

Work out six days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day and one additional back day. Perform the second back day with more volume and less weight as you have been for the second leg day.

Work out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, one additional back day and one additional chest and shoulder day (done in the same fashion as described in previous weeks).

Cardio

Cardio

Perform 50 minutes of brisk walking four days per week upon waking. (Do not do cardio on your heavy leg day, your heavy back day or chest and shoulder day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

Perform 50 minutes of brisk walking four days per week upon waking. (Do not do cardio on your heavy leg day, your heavy chest and shoulder day or your heavy back day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

MEAL 4: 170g (cooked) white fish, 1 cup dark-coloured berries, 2 slices sprouted grain toast, ½ tbsp organic butter MEAL 5: 170g (cooked) chicken, 1 cup vegetables MEAL 6: 170g (cooked) chicken, 115g (cooked) sweet potato, 1 cup vegetables TOTALS: 2102 calories, 266g protein, 84g carbs, 78g fat

SWEET-POTATO-APPLE-ALMOND PANCAKES MAKES 1 SERVING (2 PANCAKES)

2 large free-range, organic eggs 3½ tbsp almond butter 5 tbsp sweet potato purée (steam, then blend) ½ tsp cinnamon ½ tsp nutmeg Stevia to taste ²⁄³ tsp virgin coconut oil ²⁄³ cup apple, diced Sugar-free maple syrup

2. Add coconut oil to a large frying pan over medium heat. 3. Fold diced apple into batter and pour into pan, making two pancakes. Let pancakes cook 2 to 3 minutes. Flip and cook for another 1 to 2 minutes. 4. Serve hot and top with syrup.

NUTRITION PER SERVING 1. In a food processor or blender, combine first six ingredients. Blend until mixture becomes a smooth batter. 84

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578

24g

28g

44g

CALORIES

PROTEIN

CARBS

FAT

SAM KAPLAN


7 % B O DY- FAT D I E T

WEEK 8 Weight training

Cardio

Work out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, one additional back day and one additional chest and shoulder day.

Perform 50 minutes of brisk walking three days per week. (Do cardio only on pump days.) Mix a shake containing 10g BCAAs and consume it throughout the session. Fall flat Now you can drop weight while eating pancakes!

Nutrition Training days Same as Week 3

Off days (no lifting) and pump days Meal 1 : 6 whole eggs, ½ tbsp virgin coconut oil, 1 cup spinach, 30g avocado Meal 2 : 50g whey isolate, 2 tbsp almond butter Meal 3 : 170g (cooked) grass-fed beef, 1 cup green vegetables Meal 4 : 170g (cooked) white fish, 1 cup dark-coloured berries Meal 5 : 170g (cooked) chicken, 1 cup vegetables Meal 6 : 170g (cooked) chicken, 115g(cooked) sweet potato, 1 cup vegetables TOTALS: 1903 calories, 260g protein, 56g carbs, 71g fat

Weight training Same as Week 7

Cardio Perform 55 minutes of brisk walking three days per week. (Do cardio only on pump days.)

YES, YOU CAN ACTUALLY EAT THESE IRRESISTIBLE PANCAKES.

IS THERE ANYTHING ELSE I CAN DO TO BURN FAT FASTER? Consume a large cup of black coffee and 2g tyrosine (an amino acid often used to treat depression) before your cardio sessions. This will boost your metabolism and your body will draw more from its stored fat to fuel your exercise.

SHRED AND BURN Increase your metabolism and burn excess fat with Musashi Shred and Burn. Contains 20g whey protein plus 1500mg garcinia extract and 4000mg antioxidant-rich theobroma cocoa in each serve. musashi.com.au

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FINISH HIM! GUT CHECK

DIRECTIONS: start by performing eight reps, working down to one. Rest only as needed.

> Start off the new year strong by delivering a final blow to fatigued muscle using these intense workout finishers. B Y A N D R E W G U T M A N

CIRCUIT EXERCISE

Pull-up * Push-up * Goblet split squat Seated row EZ-bar curl **

BENCH BOOST

Overhead triceps extension Barbell hip bridge Airdyne sprint (for calories, not reps) *Pause for one second at the top and bottom of each rep. **Alternate an inside and outside grip every set.

DIRECTIONS: drop the weight 15% each set. The dumbbell version may necessitate a 20% drop.

BARBELL BENCH PRESS SET

REPS

1

8, 8, 8, AMRAP

2

5, 5, 3–5, AMRAP

3

AMRAP, AMRAP

OR DUMBBELL VERSION SET

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REPS

1

10, 10, 10

2

8, 8, 8

3

AMRAP, AMRAP

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PER BERNAL

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WOR KOU T F I N I SH E R S

TRX/HANDLE ROW INVERTED ROW SET

REPS

1

Feet on bench x 10, feet on ground x 10, 45-degree angle x 10

2

Feet on bench x 8, feet on ground x 8, 45-degree angle x 8

3

Feet on bench x AMRAP, 45-degree angle x AMRAP

TRICEPS PRESSDOWN SET

REPS

1

Heavy + slow x 12, light + fast x 12

2

Heavy + slow x 8, light + fast x 8

3

Light + fast x AMRAP

DB HAMMER CURL SET

REPS

1

15–20

2

12

3

AMRAP

(USE SAME WEIGHTS)

OVERHEAD EXTENSION Keep your elbows in as you lower the weight behind your head. If they flare naturally, it’s OK. Once your forearms break 90 degrees, push the weight back over your head.

TECHNICAL FINISHER DIRECTIONS: try for three rounds, but adjust the weight if your technique breaks down on any exercise – the goal is form and function, not time and heavy weight.

BARBELL BENCH PRESS EXERCISE

REPS

Prowler push + pull

10m + 10m

Alternating DB renegade row

4 (per arm)

DB open + supinated curl

6+6

Treadmill sprint

Reverse lunge walk DB farmer’s walk

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30 sec as fast as possible 15m 1-min laps

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DUSTIN SNIPES


WOR KOU T F I N I SH E R S

INVERTED ROW The goal of this exercise is to activate as much of your back musculature as possible. To accomplish this, make sure that you’re leading with your elbows as you row your body towards the suspension trainer, squeezing your shoulder blades together at the apex of the movement.

LOWER-BODY PUNISHER DIRECTIONS: start by performing 10 reps of each exercise as a circuit — descending by two reps until you reach two. The more advanced you are, the less you should rest ater each round.

BARBELL BENCH PRESS EXERCISE

REPS

Squat jump

10, 8, 6, 4, 2

Lunge jump

10, 8, 6, 4, 2

Push-up

10, 8, 6, 4, 2

Pull-up

10, 8, 6, 4, 2

V-up

10, 8, 6, 4, 2

FULL-BODY BLAST DIRECTIONS: perform two rounds (advanced liters can perform three rounds), resting one to two minutes between rounds. EXERCISE

Bear crawl forward Alternate forward lunge

REPS

15m 10

Lateral lunge

10 (each leg)

Inverted row

AMRAP

(suspension trainer)

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WOR KOU T F I N I SH E R S

RESISTANCE ROW FINISHER

CARDIO CIRCUIT

FORM CHECK

DIRECTIONS: bust your arse for

Do your best to keep good form. It’s better to rest between reps than to cheat your way to completion.

30 seconds per exercise, with no breaks, for four to five rounds.

DIRECTIONS: this is a three-part circuit, in which you’ll complete a low row, a medium row and a high row with a resistance band for each of the three categories: speed, control and isometric. Rest 30 seconds between each category. Complete three to five rounds of this entire circuit.

CIRCUIT SEQUENCES SPEED: complete all three

rowing sequences for 20 seconds, with the goal of getting as many reps as possible. CONTROL: complete all three rowing sequences for 30 seconds, with a 3-0-1-1 tempo. (The first number is the lowering phase, the second is the pause at the bottom, the third is the lifting phase and the fourth is the pause at the top.) ISOMETRIC: hold each row in the designated position for 20 seconds.

EXERCISE

Bear crawl (forward and backward) Star jack (see over the page) Burpee Tuck jump

LEG-DAY FINISHER DIRECTIONS:you’llworkfor 40 seconds per exercise (20 seconds each leg for the power lunges), with a 10-second transition between movements. Complete 4-5 rounds. EXERCISE

Kettlebell swing Lateral shuffle Power lunge

BURPEES Don’t half-arse the jump at the top of the burpee. Instead, explosively launch yourself as high as possible. You’ll improve lower-body power and jack up your heart rate.

MUSCLE RECOVERY Enhance your workout recovery with this powdered free form amino acid blend. Musashi Muscle Recovery contains essential Branched Chain Amino Acids (BCAAs). BCAAs are commonly used in combination to assist muscle recovery following exercise. musashi.com.au

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WOR KOU T F I N I SH E R S

STAR JACKS Similar to a standard star jump, the star jack has you launch yourself off the ground and complete the movement while airborne before landing softly. The plyometric upgrade is a cardio move that will enhance explosiveness.

PULL-UP-DIP GIANT SET DIRECTIONS: do pull-ups, leg raises and dips descending by two reps without resting at any point.

PAV EL Y T HJA LL; PER BERN A L; G E T T Y IM AG ES

EXERCISE

REPS

Hanging leg raise

8, 6, 4, 2, 1

Pull-up

8, 6, 4, 2, 1

Dip

8, 6, 4, 2, 1

NOTE:

It may seem meaningless to do one rep each of pull-ups, hanging leg raises and dips, but if you keep the pace fast enough you’ll be thankful when it’s all over. MUSCLE & FITNESS

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THE SIX-WEEK

BENCH BLAST-OFF > Break your plateau and set a new personal record. BY STEVE PULCINELLA // PHOTOGRAPHS BY JAMES MICHELFELDER & THERESE SOMMERSETH

JUDGING A MAN BY HIS BENCH PRESS

is the worst cliché in fitness. Unfortunately, it’s not going away. No matter how many creative, new and so-called “functional” exercises come out, nothing seems to supplant the bench as the lift blokes want to be the best at. In six weeks, we can help you hit higher benchmarks (forgive the pun) and put up more weight than you’ve ever been able to before, so that the next time someone asks you how much you bench, you won’t have to lie – unless you want to spare their feelings.

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DIRECTIONS Complete Days I and II on back-to-back days, rest a day, then do III and IV in the same fashion. Exercises marked “A” and “B” are supersets: Complete one set for A, then immediately do a set for B before resting. See the table on page 98 for instructions on how to progress your bench press each week depending on your goal – 100 kilos or 140 kilos. If your max lies somewhere in between, below or beyond these numbers, follow the table but use approximate percentages of your goal max to guide you. For the sets of 1, start at around 90% of the max you want to hit and gradually increase it by 1–3% weekly in accordance with the table. For the back-off sets of 5, 4 and 3 reps, start with 80% of your goal max and progress similarly. You’ll have to estimate the best loads based on how you’re feeling, but try to follow the model here as closely as you can.

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B E NC H B L A ST- OF F

HOWITWORKS For most blokes, the bench press stalls somewhere between 100 and 140 kilos. Doing the typical pyramid sets of 12, 10, 8 and 6 reps, as many do, isn’t going to unstick it. That rep scheme may be good for building mass, but to add plates you need to practise liting heavy for one rep only – this is how you prepare your body for the stress of a max lit. And while your goal may be to just get your bench press going again, our program works the whole body. The more muscle you work, the bigger you’ll get overall; and a bigger, stronger body – from head to toe –will lead to a more beastly bench press.

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B E NC H B L A ST- OF F

DAY 1 1. BACK SQUAT SETS: 5

REPS: 10, 8, 5, 5, 5

Set up in a squat rack or cage. Rest the bar on your traps and grasp it with as wide a grip as is comfortable, squeezing your shoulder blades together. Step back and stand with your feet shoulder-width apart, toes turned slightly outwards. Take a deep breath, then bring your hips back and bend your knees to lower your body as far as you can without losing the arch in your lower back. Point your knees outwards as you descend. To come back up, push your hips forward, continuing to point your knees outwards as you straighten them. Increase the weight after each set.

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B E NC H B L A ST- OF F

2. LEG PRESS SETS: 3

REPS: 15

Adjust the seat of the machine to sit comfortably with your hips beneath your knees and your knees in line with your feet. Remove safety, lower the weight towards your chest until knees are bent 90 degrees. Press back up.

No matter how many creative, new and so-called ‘functional’ exercises come out, nothing seems to supplant the bench as the lift blokes want to be the best at.

3. GOOD MORNING SETS: 4

REPS: 12

Set up as you did to squat. Brace your abs and pull your hips back as far as you can. Bending your knees only slightly, lower your torso as far as possible without losing the arch in your lower back. Squeeze your glutes and push your hips forward to return to the start position.

4. ROMANIAN DEADLIFT SETS: 3

REPS: 12

Hold a barbell with a shoulder-width grip. Pull your hips back as far as you can, allowing your knees to bend as needed while you lower the bar along your shins until you feel a stretch in your hamstrings. Keep your lower back arched throughout.

5. STANDING AB PULLDOWN SETS: 4

REPS: 8

Attach a band to an overhead object and grasp an end in each hand behind your neck. Facing the other way, crunch your torso towards your hips. MARCH 2017

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B E NC H B L A ST- OF F

1. BENCH PRESS

THEPERFECT BENCHPRESS

SETS & REPS: See table

A SIX-POINT PLAN FOR FORM THAT BREAKS RECORDS

See the description in “The Perfect Bench Press” at left.

To lit the heaviest possible weights, you need to perform the bench press in a way that gives you the best mechanical advantage. Master the set-up described in these steps and you’ll add a second or third plate to the bar in six weeks or less. 1. Lie on the bench so your eyes are directly under the bar. 2. Grasp the bar just outside shoulder width. 3. Arch your back hard so that your lower back is completely off the bench. Your shoulder blades should be pulled together. 4. Squeeze the bar tightly and pull it out of the rack (if you have a spotter – and you should when the weight gets very heavy – have them help you get the bar into position). 5. Take a deep breath and lower the bar to your sternum (in line with the bottom edge of your pecs), tucking your elbows in at about 45 degrees to your sides. 6. When the bar touches your body, drive your feet hard into the floor and press it back up. Exhale at the end of the rep.

NOTE: 5x1, for example, means five sets of 1 rep. Perform all the sets of single reps and then do the back-off sets of 3–5 reps. Rest as needed after each set.

NOTE: keep your grip, core, glutes and legs tight; do not allow your feet to move; and when you bring the bar to your chest, don’t let the arch in your back collapse.

BENCH PROGRESSION 100 KG 140 KG

98

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

5x1 with 90kg 3x5 with 80kg

6x1 with 92.5kg 3x5 with 85kg

7x1 with 95kg 3x4 with 87.5kg

8x1 with 97.5kg 3x3 with 90kg

3x2 with 97.5kg

Work up to 100x1

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

5x1 with 130kg 3x5 with 115kg

6x1 with 130kg 3x5 with 117.5kg

7x1 with 135kg 3x4 with 122.5kg

8x1 with 137.5kg 3x3 with 130kg

3x2 with 137.5kg

Work up to 140x1

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B E NC H B L A ST- OF F

DAY 2 2. BENTOVER ROW SETS: 3

REPS: 8

Grasp the bar with an overhand grip at shoulder width and let it hang in front of your thighs. Bend at the hips and lower your torso until it’s almost parallel with the floor. Squeeze your shoulder blades together and pull the bar to your belly.

3. INVERTED ROW SETS: 3 REPS: As many as possible Set a barbell in a power rack at about hip height. Lie underneath it and grasp it with your hands about shoulder-width apart. Hang from the bar so your legs and torso form a straight line. Pull yourself up until your back is fully contracted.

4. PULL-UP SETS: 3 REPS: as many as possible Hang from a pull-up bar with your hands outside shoulder width and your palms facing forward. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar.

5. BARBELL CURL SETS: 5

REPS: 5

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B E NC H B L A ST- OF F

DAY 3 1. FRONT SQUAT SETS: 3

REPS: 5

Grasp the bar with hands shoulder-width apart and raise your elbows until your upper arms are parallel with the floor. Take the bar out of the rack and let it rest on your fingertips – as long as your elbows stay up, you’ll be able to balance the bar. Step back and set your feet at shoulder width with your toes turned out slightly. Squat as low as you can without losing the arch in your lower back. When you get to the bottom of the movement, press up from your heels to the start position.

4. BACK EXTENSION SETS: 4

REPS: 12

Lock your legs into a backextension bench and allow your torso to bend forward so that your hips are bent almost 90 degrees, but don’t lose the arch in your lower back. Squeeze your glutes and extend your hips so that your body forms a straight line.

3. SHRUG SETS: 4

REPS: 12

Hold the bar with hands shoulder-width apart, resting against the top of your thighs. Shrug your shoulders as high as you can. 100

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5. STANDING AB PULLDOWN SETS: 4

REPS: 8

See the description in Day I.


B E NC H B L A ST- OF F

The more muscle you work, the bigger you’ll get overall.

SETS: 5

2. DEADLIFT

REPS: 10, 8, 5, 5, 5

Stand with your feet about hip-width apart. Push your hips back and bend your knees to reach down and grasp the bar so your hands are just outside your knees. Keeping your lower back in its natural arch, drive your heels into the floor and pull the bar up along your shins until you’re standing straight with your hips fully extended and the bar out in front of your thighs. Increase the weight each set.

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B E NC H B L A ST- OF F

DAY 4 1. OVERHEAD PRESS SETS: 5 REPS: 10, 8, 5, 5, 5 Grasp the bar just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.

2. SEATED DUMBBELL PRESS SETS: 3

REPS: 10

Set an adjustable bench to a steep incline and sit on it so your back is supported. Hold a dumbbell in each hand at shoulder level and brace your abs. Press the weights straight overhead.

Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward.

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B E NC H B L A ST- OF F

3A. UPRIGHT ROW

3B. LATERAL RAISE

SETS: 3

SETS: 3

REPS: 10

Hold the bar with hands slightly further outside shoulder width than for the overhead press. Squeeze your shoulder blades together and pull the bar to chest height. Your elbows should be bent 90 degrees in the top position and your upper arms should be horizontal.

5. TRICEPS PUSHDOWN SETS: 4

4. DIP SETS: 4 REPS: as many as possible Suspend yourself over parallel bars and lower your body until your upper arms are parallel with the floor. 104

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REPS: 10

Hold a dumbbell in each hand at your sides. Raise your arms 90 degrees until they’re parallel with the floor.

REPS: 10

Attach a straight bar to the top pulley of a cable station and grasp it with your hands shoulderwidth apart. Keep your elbows at your sides and extend them, pushing the bar downwards.


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DUSTIN SNIPES

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THE LEVEL UP SERIES:

> Torch your guns from armpits to wrists with this shirtstretching biceps and forearms routine. BY JOE WUEBBEN

STANDING EZ-BAR CURL LEVEL UP DIFFERENCE: there’s not a ton of variance between straight bar and EZ-bar curls. Those who prefer EZ-bar typically cite a more comfortable hand position (palms turned slightly in) that reduces stress on the wrists.

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L EV E L U P: B IC E P S

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DUMBBELL PREACHER CURL LEVEL UP DIFFERENCE: from the previous workout, preacher curls essentially replace incline dumbbell curls, but the emphasis is different between the

MARCH 2017

two moves. (Preachers stimulate the biceps short head slightly more, and incline curls work the long head.) The concept of isolation remains the same, though.

OPENER SPRE AD: DUSTIN SNIPES. THIS PAGE: BRIAN KUHLMANN

THERE ARE ONLY so many variations of biceps curls, but we prefer to discover and milk every last one of them. In 2012, we gave you a biceps workout that touched on all the basics: standing curls, incline curls, lying curls and reverse curls to stimulate the forearms. More than four years later, that concept remains largely intact, only with a few minor (yet noticeable) tweaks. This time there will be no lying around. Three of the exercises are standing, and the one seated move will likely be the most painful: dumbbell preachers, with which you’ll go back and forth with little, if any, rest throughout. The other key difference in this workout is a greater focus on the forearms, with two non-supinated curling exercises (hammers and cable reverse curls). The one area these two workouts share in common: both will produce a better set of pipes. Do the Level Up workout first, then revisit the Straight Up one three to seven days later. Indeed, milk it for all it’s worth. This cow won’t run dry.


L EV E L U P: B IC E P S

CABLE REVERSE CURL LEVEL UP DIFFERENCE: the forearms take the brunt of the load, and switching from free weights to cables provides constant tension, which will increase thickness.

STRAIGHT UP EXERCISE

SETS

REPS

Standing barbell curl

4

15, 12, 10, 6*

Incline dumbbell curl

3

10

Lying straight-bar cable curl

3

12**

IAN SPANIER; BETH BISCHOFF

Reverse EZ-bar curl

4

8–10

*On your last set, do 1–2 rest-pauses after initially reaching six reps. **On your last set, do 1–2 dropsets after initially reaching 12 reps.

LEVELUP EXERCISE

SETS

REPS

Standing EZ-bar curl

4

12, 10, 8, 8*

Dumbbell preacher curl

4

8–12**

Hammer curl

3

10***

Cable reverse curl

3

15

*Increase weight on every set; if you fail before reaching the listed rep count, rest-pause until you get there. **Alternate between arms without breaking, hitting failure each time somewhere in the eight–to 12-rep window. ***Perform two dropsets after initially reaching failure at 10 reps.

HAMMER CURL LEVEL UP DIFFERENCE: Hammer curls still work the biceps, but the brachialis muscle that extends down toward the elbow is brought into play more. Hammers are a nice transition move between standard palms-up (supinated) and reverse (pronated) curls.

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PPS

THIS MONTH IN SUPPLEMENT NEWS

7 supps for intense energy Get the most out of your workouts with these energy-boosting supplements. YOU CAN EAT ALL the protein, pound down all the complex carbs and lift all the weights your heart desires, but unless your energy levels are near their peak, you’re not going to maximise your physique potential. In short, low energy equals middling gains. High energy equals notable ones. Reason enough to boost your energy? We thought so. We’ve compiled a list of seven of our favourite energy-boosting supps, along with recommendations for implementing them into your bodybuilding regimen. All of them are to be taken prior to exercise rather than throughout the day. 110

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The idea is to create a targeted spike in energy when you need it most, rather than taxing your physiology throughout your waking hours.

CAFFEINE We don’t just recommend caffeine as a pre-workout supplement because of the buzz it provides. Yes, caffeine is a central nervous system stimulant that can increase your drive and focus when you get to the gym, but caffeine’s benefits go beyond its pick-me-up effects. WHY: caffeine has been found to increase muscle strength and

MARCH 2017

endurance during workouts. One study published in the Journal of Pain found that subjects who took caffeine an hour before intense exercise experienced significantly less muscle pain while exercising. So, if your muscles hurt less while exercising, you’ll be able to work out harder for longer. Caffeine also increases the amount of fat you burn during workouts. This isn’t just positive in a body-composition sense — it’s also good for your energy levels at the gym, because more fat burning spares glycogen levels (the stored form of carbs in the body). WHEN: about an hour before workouts. DOSAGE: 200-400 milligrams


ENERGY CITRULLINE MALATE This supplement is composed of the amino acid citrulline bound to malic acid (malate). Citrulline boosts arginine and nitric oxide levels, which leads to more blood flow to muscles. More blood flow means more oxygen and nutrients delivered to your muscles, and that means more muscular energy. Citrulline is also critical for the removal of ammonia from the body. This toxic compound is produced when amino acids are metabolised (as occurs during exercise) and a build-up of it leads to fatigue. Citrulline helps to significantly delay fatigue, especially during exercise, by removing ammonia from the body. WHY: malic acid is an energy metabolite in the body that helps convert the lactic acid produced during exercise into energy, thus further delaying muscle fatigue. Clinical studies have shown that patients taking citrulline malate reported a reduction in fatigue and demonstrated an increase in adenosine triphosphate (ATP) production during exercise by almost 35%. That’s important because ATP is the energy currency of every cell. The same study also reported a 20% increase in the rate of creatine phosphate recovery (to make more ATP) following exercise. WHEN: with your pre- and postworkout shakes. DOSAGE: 1-3 grams per serving

COENZYME Q10 Coenzyme Q10 is also known as ubiquinone, because it is ubiquitous within the body. It is particularly concentrated in the mitochondria, which are considered the power plants of cells because they produce the majority of the ATP your body needs throughout the day. WHY: CoQ10 is a coenzyme that is critical in the reactions that produce ATP. Your body produces CoQ10 on its own, but its levels start to drop after you hit 20 years of age. One study by Japanese scientists discovered that subjects who supplemented

with 300mg of CoQ10 per day for eight days experienced less fatigue during exercise and recovered faster between bouts of exercise. WHEN: with breakfast and with your pre-workout shake. DOSAGE: 100-200mg per serving

BOOST YOUR ENDURANCE TO MAX YOUR GAINS. It’s very likely that you think of creatine as simply a strength and size supplement, yet it is actually an energy supplement. Creatine provides muscles with the quick energy they need for lifting weights. When creatine enters muscle cells, it picks up a high-energy phosphate molecule. Creatine holds this molecule of energy until it’s needed by the muscle to make ATP. WHY: muscles use ATP to derive the quick energy needed for muscle contractions when lifting weights. Therefore, the more creatine your muscles have, the more ATP they can make while you work out, and the longer and stronger your muscle can contract. WHEN: with your pre- and postworkout shakes. DOSAGE: 2-5g of creatine, depending on the form you take (creatine monohydrate, creatine hydrochloride, creatine citrate, creatine pyruvate, creatine ethyl ester or creatine alpha-ketoglutarate).

The active ingredients in green tea, known as catechins, help to keep norepinephrine levels high, which results in increased energy levels.

WHY: green tea also supplies some caffeine, which will add to the boost. But green tea won’t give you the jittery feeling commonly associated with caffeine, thanks to the amino acid theanine. Theanine promotes relaxation by increasing levels of GABA (an important inhibitory neurotransmitter) in the brain. WHEN: between meals and about an hour before workouts. DOSAGE: about 500mg per serving

TAURINE

CREATINE

GREEN TEA EXTRACT

SUPPS

This amino acid can help increase both energy and muscle strength. That’s why it’s often found in energy drinks. WHY: when you work out, levels of this amino acid in your muscles drop, and research has confirmed that when taurine levels in muscles drop, so does muscle strength. When you supplement with taurine, the levels in your muscles increase, as do your muscle strength and endurance. In fact, a recent study found that subjects taking taurine along with creatine and caffeine increased the number of reps that they could complete during a weight workout. WHEN: with your pre- and postworkout shakes. DOSAGE: 1-3g per serving

TYROSINE This is a true “pick-me-up” amino acid, because it’s known to increase energy, elevate mood, enhance mental focus and even aid fat loss. WHY: tyrosine is used in the body to produce several important hormones and neurotransmitters, such as dopamine, norepinephrine and epinephrine, as well as thyroid hormones. Research shows that having higher epinephrine levels can also help to reduce fatigue. In fact, research done on soldiers showed that taking tyrosine improved their performance and stamina during strenuous military activity. WHEN: with your pre-workout shake. DOSAGE: 1-3g per serving

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SUPPS

PRODUCT NEWS

PURE WARRIOR 100% WPI

JETMASS POST-WORKOUT

SWISSE

GAT

A pure whey protein isolate formula, manufactured to the highest standards using microfiltration technology for fast absorption and superior results. With ultra-low lactose, low-carbohydrate and low-fat, Pure Warrior 100 percent WPI is also rich in leucine, a branched chain amino acid (BCAA) known for its vital role in protein synthesis to help build and repair muscles. swisse.com/en-au

Gain true muscle mass with JetMass. This post-workout supp provides high bio-availability and supports anabolism and rapid recovery after training. Delicious flavours with an ingredient foundation of creatine, L-glutamine and BCAAs for muscle pump volumisation. Get exercise-induced gains in 30 days, plus lean muscle mass, strength and overall performance. TeamGAT.com

GOLD STANDARD WHEY

PRODIGY-5

OPTIMUM NUTRITION

ICF TOTAL FITNESS

For uncompromising quality, variety of flavours, effortless mixing and exceptional results, nothing beats Gold Standard 100% Whey. By using WPI as the primary, Optimum Nutrition is able to pack 24 grams of protein into every serving. The world’s best selling protein is now also available in delicious salted caramel. optimumnutrition.com

A one-of-a-kind supplement shot to help you get the nutrients you need to stay energised and healthy. Containing vitamins and minerals, Prodigy-5 is designed to maximise your absorption of nutrients from other nutrient sources. By choosing Prodigy-5 instead of a multivitamin or a probiotic, you can support almost any bodily system with daily use. icftotalfitness.com

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MARCH 2017


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