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FEATURES

CONTENTS November 2015 Volume 22 No. 10 40

Create Monster Arms Quality over quantity is the theme of this superset-intensive program.

54

The Notorious R.E.P. Josh Dickinson on how perform your best rep for your fitness goals.

60

6 Rules for a Summer Six-Pack Rosie Johnson’s golden rules for making a big impression this summer.

64

The Silent Saboteurs Dr. Susan Baxter on how lack of sleep and tiredness may be killing your gains.

68

Embrace the Pain Lower-body workouts are hard, and this is no different. Love leg day in just four weeks.

88

Behind the Brand

40

Vance Ang speaks with Ian Collins of Evelyn Faye Nutrition about his pioneering company.

92

92

Go Fish Fish oil is famous for improving cardiovascular health, but this supplement superstar can actually help you get lean and jacked at the same time.

104

Hardbody: Daphne Joy Fitspiration sensation Daphne Joy combines runway-level glamour with long, lean muscles and sexy curves you have to see to believe.

120

Jason Wittrock In this ego-driven world of physique superstars, Jason Wittrock stands out for his passionate devotion to helping others find their happiness through fitness.

6 / Australian Iron Man

68 104

120

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REGULARS

CONTENTS November 2015 Volume 22 No. 10 14

22

News and Views New research, industry happenings, announcements and more.

22

Train to Gain The rack row and muscle research. Plus: does weight training stunt your growth?

30

Eat to Grow A cost-benefit whey-nalysis, beef protein isolate and nutrition research

52

5 Things You Can Learn From... Commonwealth Games athlete Billie Paea on what you can learn from sprinting.

78

Hybrid Training Eddie Avakoff discusses an overlooked component of true strength.

80

Go Pro Thomas DeLauer on his greatest learning experiences.

82

Weekend Warriors Five Australian athletes share their stories.

96

Twig to Big Ten more things every guy must do in order to get impressive abs.

98

78

82

Maintenance In our new section, we’ll be discussing the lifestyle elements of fitness. This month: dressing for your body type.

116

Anti-Aging Anti-aging specialists Dr. Brett Osborn and Jay Campbell give you the straight-no-chaser information about alcohol consumption.

118

Extreme Training How to use ropes for athletic conditioning.

136

Body Conquest Ingrid Barclay on actualising your potential.

144

BodyBlitz Challenge

118

This month’s winner, Lee Buckingham. 8 / Australian Iron Man

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EDITORIAL EDITOR Daniel Hedger ironman@blitzmag.com.au EDITORIAL ASSISTANTS Molly Morelli, Madeline Lakos, Zach Broadhurst MANAGING EDITOR Ben Stone CONTRIBUTING WRITERS Vance Ang, Ingrid Barclay, Clint Morris, Fiona Flanders, Rosie Johnson, Susan Baxer, Josh Dickinson ART ART DIRECTOR Javie D’Souza GRAPHIC DESIGNERS James Steer, Adam Summers, Zeenia Bhikha, Diep Nguyen Jonathan Rudolph, Adibowo Rusli, Lysha Moniz DIGITAL & ONLINE HEAD OF DIGITAL STRATEGY Alison Adey SENIOR WEB DEVELOPER David Ding APP MANAGER/MARKETING Karl Nemsow WEB DESIGNER Amanda Oliver VIDEO EDITOR Justin Oleyar ONLINE CONTENT PRODUCER Zach Broadhurst PHOTOGRAPHERS PHOTOGRAPHY Darren Burns, Roland Balik, Michael Neveux, Mike Con, Gary Phillips COVER PHOTO Jason Wittrock by Binais Begovic ADVERTISING SALES ADVERTISING SALES MANAGER Mathieu Shellard mathieu@blitzmag.com.au GROUP MANAGER – NATIONAL ADVERTISING Keith Rozario keith@blitzmag.com.au SALES COORDINATOR Elizabeth Forrester lizf@blitzmag.com.au MARKETING MARKETING & EVENTS MANAGER Robyn Newman robyn@blitzmag.com.au

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Powerful Habits Never underestimate the power of habit. They say ‘we are what we repeatedly do’, so it’s important to take note of our habits. Good and bad, we all have habits. It’s when the bad ones outweigh the good that we get off track. Traditional wisdom says it takes 21 days to develop a new habit. Smokers trying to give up cigarettes only need to get through the first three weeks before the habit of not smoking becomes easier and more assimilated with their everyday lifestyle. It’s the same with fitness or sticking to a diet. Many people, early on in their fitness journey for example, struggle to get to the gym multiple times a week, to really make a dent in their progress. But since we are what we repeatedly do, before long, going to the gym becomes a habit — a good habit — and from there results can only improve. Where a lot of people struggle is the nutrition side of developing good habits. We feel that we work so hard in the gym that sometimes we want to reward ourselves with a bit of junk food for a cheat meal. But if we start to ‘reward’ ourselves too often, those cheat meals turn into cheat days, which can turn into cheat weeks — and before we know it, we’ve fallen completely off the wagon. One way to manage your balance of good and bad habits is to write down

By Silvio Morelli

all the habits you feel are limiting your progress. This could be fitness related but it could also relate to your personal relationships, business life or something else entirely. You want to replace your bad habits with good ones. Once you’ve written down your limiting habits, then write down a possible list of the actions you can take to remedy and replace your limiting habits. Next, choose the most appropriate and immediate action plan that you know you can stick to. Make sure you read your action plan and visualise your preferred results, at least two-to-three times a day, as this will start to re-program the subconscious mind and belief system. Iron Man has always been in the business of good habit forming, and this issue is no exception. The idea behind articles like ‘Create Monster Arms’ and ‘Embrace the Pain’, both in this issue, is that you can try these workouts and incorporate them into your own training routine. Each time you step into the gym to try something new is a part of a good habit you’re continuing. So get out there and start developing more positive habits for your life today.

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CONTRIBUTORS

Josh Dickinson

Rosie Johnson

Brian Carroll

Nick Nilsson

Josh Dickinson is a certified body transformation specialist, with more than 15 years’ experience in the industry. His qualifications include Sports Nutrition Specialist from the International Society of Sports Nutrition, a RECOMP-certified consultant and Metabolic Precision Level 4. He has competed in more than 28 bodybuilding competitions and is the founder of www. physique-essentials.com.

Rosie Johnson is a Gold Coast-based personal trainer, coach, powerlifter and ex-bikini competitor. Visit her website www. rosiejfitness.com.au and her social media Instagram @rosie_j_fitness and facebook.com/rosiejfitness.

Brian Carroll is one of the most accomplished powerlifters in the history of the sport. After suffering a debilitating back injury in 2012 — including several broken bones — he used the principles described in his book 10/20/Life to return to competition. For more info, check out powerrackstrength.com.

Published author and bodybuilding expert Nick Nilsson enters his lab every day with one obsession: to experiment with and deliver mind-blowing new exercises, programs and training techniques that get results fast. For more information, visit his website madscientistofmuscle.com.

Ingrid Barclay

Susan Baxter, PhD

Jay Ashman

Ingrid Barclay is the owner of Body Conquest, an elite personal training service specialising in contest preparation for men and women. Ingrid is a Master Trainer of more than two decades, the author of Go Figure and a NABBA/WFF judge who has helped numerous competitors to compete at their very best. Her website is bodyconquest.com.au

Dr. Susan Baxter holds a PhD in exercise and health psychology from the University of Otago and has a strong commitment to research-driven results for overcoming barriers to exercise and enhancing and facilitating evidence-based practice. She is also an NZIFBB bikini competitor and Topmark Nutrition athlete who presents seminars and workshops at international fitness expos and scientific conferences. Check out her ‘Suz Baxter’ athlete page on Facebook for more information.

Chris Lockwood, PhD, CSCS

12 / Australian Iron Man

Dr. Chris Lockwood has held a leadership position in almost every facet of the fitness and supplement industries — from marketing to media to clinical research (with 22 published studies to his credit). An expert on the physiological effects of protein, Lockwood has helped develop some of the most highly regarded supplements on the market.

Jay Ashman is a strength coach out of 405 Barbell in Moore, Oklahoma. He is ISSA S&C certified and credentialled through AAAI/ISMA. He is a former Super League Rugby player and competitive strongman who now competes in powerlifting. See more at ashmanstrength.com.

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CONTRIBUTORS

Jenevieve Roper, PhD, CSCS Jenevieve Roper, PhD, CSCS, is an assistant professor of kinesiology at California State University at San Bernardino where her research interests include running injuries and sport performance.

Vince DelMonte

Cornell Hunt, CSCS

Vince DelMonte is a WBFF pro, fitness model, certified personal trainer and nutritionist, and the author of No Nonsense Muscle Building. Vince is known as the ‘skinny guy saviour’ after packing on 40 pounds (18 kg) of muscle in 24 weeks. Visit his website at vincedelmontefitness.com

Cornell Hunt is a certified strength and conditioning specialist who trains athletes and clients in New Jersey. He is the Xtreme Fitness Coach for MHP. For more information, visit MHPstrong.com or huntforstrength.com.

Daniel Hedger

Cat Begovic, MD

Vance Ang

Daniel Hedger has been the editor of Australian Iron Man since 2008. He has a BA from the University of Melbourne, a Graduate Diploma in Creative Writing from La Trobe University and a Responsible Service of Alcohol that he’s never used. His all-time favourite bodybuilders are Dexter Jackson and Bob Paris.

Dr. Catherine Begovic is a double board-certified plastic surgeon, writer and fitness model. She has been featured on multiple TV shows, including The Doctors and Entertainment Tonight. For more information, visit beautybydrcat.com.

Vance Ang has written for Iron Man for 10 years and is considered a doyen of the Australian bodybuilding and fitness industry. His academic background is in law and policy but his heart has always been in bodybuilding.

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NEWS & VIEWS T H E L A T E S T I N B O D Y B U I L D I N G A N D H E A LT H

STRAIGHT INTO COMPTON

Bad news for Pete Evans and other Paleo diet advocates. New research published in The Quarterly Review of Biology argues that, far from eschewing carbohydrates, our ancestors actually benefited greatly from the addition of cooked starches to their diets. IFBB pro and rising The incorporation of carbohydrates actually helped the growth of the star Justin Compton human brain, not to mention other body functions with high-glucose will be returning to demands, such as red blood cells and the development of the fetus. Australia in November The researchers cite the rapid growth of the brain during the Middle for a two-day training Pleistocene and hypothesise that this would have required an increased camp at World Gym supply of glucose. Brisbane. Justin, “The regular consumption of starchy plant foods offers a coherent explanation for the provision of energy to the developing brain who placed third during the Late Pliocene and Early Pleistocene,” said the authors, at both the Arnold “while the development of cooking, and a concomitant increases Classic Columbus and in salivary amylase expression, explains how the rapid increases in the Arnold Classic Justin Compton. brain size from the Middle Pleistocene Australia this year, onward were energetically affordable.” will hold information Bolstering this theory is the recent finding sessions covering pre-contest by researchers from the University of and off-season nutrition, plus Florence, who found starch grain residue in supplement and training advice, a 32,000-year-old cave. The grains had been in addition to training sessions. For treated with water, ground and cooked — a more information, visit Paleo oatmeal! www.motivatepromotions.com. Yet another blow to fad diets.

Abs aren’t that easy Surprise, surprise, an electronic belt won’t get you abs. In September, the Australian Competition and Consumer Commission (ACCC) accepted an undertaking from Danoz Direct regarding its Abtronic X2 Fitness System infomercials in early September. The ACCC believes the promotion of this product is in breach of Australian consumer law and that Danoz engaged in “misleading and deceptive conduct” about the effectiveness of the Abtronic X2 as a fitness device. The Abtronic X2 is an electronic device sold as a fitness aid for people to wear like a belt around their midsection. It was promoted as a weight loss and fitness aid. In particular, Danoz claimed that using the Abtronic X2 14 / Australian Iron Man

would, without any exercise or dietary modifications, produce weight loss and that one minute of use had the same effect as 400 sit-ups. To quote the ACCC, “Danoz has acknowledged the ACCC’s concerns and that it did not have reasonable grounds for making these representations.” Danoz will be publishing a corrective notice on its website. Back in 2003, the ACCC took Danoz Direct to the Federal Court and the ‘As seen on TV’ company was ordered to publically declare that the original Abtronic device did not work at building abdominal muscles. Since then, the company has been promoting the Abtronic X2. In the earlier case, Danoz Direct had claimed the Abtronic could ‘firm, tone and tighten’ the upper abs, lower abs

and love handles, as well as burn fat. All these claims were found to be in breach of the Trade Practices Act 1974 because, in layman’s terms, they were bull. Danoz was forced to withdraw the Abtronic from sale, destroy existing stock and will not be allowed to sell similar devices in the future. Danoz Direct apparently sold 94,000 Abtronics in Australia, making $14 million. And a subscription to Iron Man only costs $72 a year (see p. 142)! www.ironmanmag.com.au

Roland Balik

Eat your carbs, Paleo Pete


Gary Phillips

Well, Phil ‘the Gift’ Heath did it again, taking his fifth Sandow at the 51st rendition of the Mr. Olympia contest. This win puts him one step closer to the ‘best ever’ category; nobody has won five since Big Ronnie Coleman back in 2002. The general consensus seemed to be that Phil had improved on last year’s performance but he was not at his best ever. Despite that, he looked confident and relaxed for much of his time on stage. Could it have been the lack of Kai Greene, who baffled everyone by announcing days out from the comp that he had been barred from participating? (See an upcoming issue of Iron Man for more on that saga.) Perhaps, but Phil was pushed all the way by the man who you underestimate at your peril, Dexter Jackson, who, at 45, is still as crisp and as full as when he won the O in 2008. The tipsters had Shawn Rhoden or Dennis Wolf in second — some even had one of them winning. But Shawn’s lower

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abdomen might have let him down and Wolf’s lack of calves and fullness might have cost him a higher spot. It was business as usual in many of the other divisions, with Flex Lewis taking the 212 trophy for the fourth year straight and the Men’s Physique top spots a carbon copy of 2014, with Jeremy Buendia agai in first. Nicole Wilkins in Figure missed her #striveforfive fifth Olympia win, ceding ground to an incredible Latorya Watts, who shot from fifth to first in the space of a year. Ashley Kaltwasser in Bikini got her revenge on Janet Layug, who bested her at the Arnold Classic Australia in March, to take the top spot once again, a three-year streak. And, with no Dana Linn Bailey in Women’s Physique this year, Juliana Malacarne safely secured her second year at the top of that division. See our full report in the next issue of Iron Man.

NPCNewsOnline

FIFTH TIME’S THE CHARM The Gift at the Arnold?

SCAN WITH YOUR IN-SITE APP TO WATCH INTERVIEW.

Phil Heath has let slip that he might be competing in a show other than the Olympia next year. In a post-show interview with Arnold Classic Australia promoter Tony Doherty, Phil entertained the possibility of doing the one major show he’s never won: the Arnold Classic in Columbus. “I learned a lot from this weekend… and to me, that makes me more excited,” the five-time champ said. “I’ll be honest…I shouldn’t even say this but I’m just gonna say it: It made me want to do the Arnold Classic next year.” Quick to jump on that remark, Tony pointed out that the Arnold Classic Australia is only two weeks after the Columbus show. “Oh, if I do Columbus, I’m definitely coming down there (Australia),” Phil said. Phil has only ever won an international Arnold — the Arnold Classic Europe in 2013. Since placing second in 2010 to Kai Greene, Phil has focused on the Olympia and the Indian Sheru Classic, with that Arnold Europe win the lone exception. For Phil to turn up at the Arnold Columbus and then the Arnold Australia, well, that would send ticket sales through the roof. A reigning Mr. Olympia hasn’t competed at an Arnold Classic since Ronnie Coleman in 2001. Australian Iron Man \ 15


NEWS & VIEWS

IT’STHEBROPOCALYPSE

CLASSIC PHYSIQUE

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TO LAUNCH

Iron Man is proud to announce that we will be a major partner in Two Buff Girls’ next promotion: Bropocalypse 2016. What is Bropocalypse 2016? Glad you asked. Over two full days in June next year, Sydney will host four evidencebased nutrition and training experts: Alan Aragon, Brad Schoenfeld, Bret Contreras and James Krieger. All four are at the top of their game, each with their own highly successful professional careers and countless publications, research papers and articles between them. If you’re looking to learn from the best in the world, then look no further. The event will be held at Aerial UTS Function Centre, Ultimo, Sydney on the June long weekend (June 11–12). For tickets and more information, visit http://bit.ly/1XNelxK. Over the coming months, there will be lots more info to come about this fantastic event, so stay tuned!

Big Josh Lenartowicz took to social media in September to announce his new sponsors: Doherty’s Gym. “A life long dream has come true for me today by signing with the Australian Mecca Doherty’s Gym,” the Aussie IFBB pro said. “I’m unbelievably grateful to the team at Doherty’s Gym for getting beside me in what I know will be an incredible journey. If you want to be your best and be encouraged by the best then Doherty’s gym is the place to be.” It’s a natural fit for the man taken to calling himself ‘King of the Gym’ and we wish Josh a solid congratulations. This is just one of the Doherty’s chain’s big recent announcements, with two Doherty’s locations — Brunswick and Dandenong, Victoria — forming a partnership with Supps R Us in September. Supps R Us Express 24/7 will be a permanent fixture at these Doherty’s Gyms — supps and weights together at last! 16 / Australian Iron Man

Darren Burns

Big Josh’s big new sponsor

In 2016, the NPC/IFBB will be introducing a new division: Classic Physique. This new men’s category will fall between the current Men’s Physique and Men’s Bodybuilding in terms of muscularity, including elements of each. Classic Physique competitors will wear spandex trunks, not board shorts, so they can show off their wheels, and they will be judged on compulsory poses like in bodybuilding, except instead of a most muscular pose, competitors may choose their favourite ‘classic pose’. IFBB president Jim Manion said, in an interview on NPCNewsonline. com, that the division has partly been introduced to bring Men’s Physique back to its original concept: a more aesthetic/ athletic look, less muscular and with less muscle separation, and definition. What does this mean for the current Men’s Physique division? Only time will tell, but top Men’s Physique pro Sadik Hadzovic took to his Facebook page to confirm that he intends to stay where he is. “I felt it was necessary to address the overwhelming amounts of comments and tweets I have received concerning my involvement in the new NPC/IFBB Classic Physique division,” he said. “Men’s Physique is the division I love, the division I believe in, and the division I will continue to compete in!” The new Classic Physique will have height and weight restrictions and will allow for current IFBB pros to move either up from Men’s Physique or down from Bodybuilding. In addition, there will be pro qualifier shows starting next year and an intended Classic Physique Olympia.

Roland Balik

Alan Aragon and Brad Schoenfeld.

Facebook

IN 2016

Men’s Physique Olympia 2014 top 2: Jeremy Buendia and Sadik Hadzvoic. www.ironmanmag.com.au


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NEWS & VIEWS Not what it says on the tin

YOU’RE HIRED!

KUDOS TO NEW WBFF PROS

Toby Harrison

Dallas Olsen

At the recent WBFF Worlds held in Las Vegas in August, two Australian ladies walked away with pro cards: Raya Higgs in the Fitness Diva and Katie Stevens in Bikini. Big congratulations to both girls — a massive achievement, repping Australia over in the States. “Whenever I find myself saying, ‘I wish I could’, ‘I could never do that’, this seems to fuel a fire inside making me want it more than ever!” Katie said following her win. “The road to becoming a Pro Bikini Diva with the WBFF certainly wasn’t an easy journey but absolutely worth it! The friends and like-minded people I have met along the way, the support, opportunities and end results is what makes me one happy girl!” “My current plans are to build my social media profile and I’m currently working on a cook book for fitness competitors and healthy minded people alike,” said Raya, who is also looking to compete next year at the WBFF Pro/Am in Montreal. Follow Raya on Instagram @rayahiggswbffpro and Katie @misskatiestevens.

Twins for power couple

Aussie fitness power couple Sophie Guidolin and Nathan Wallace have welcomed twin bundles of joy to their family. Twins Evie Mae and Aria Joy arrived safely on August 31 at 8:19 and 8:21 in the morning respectively. “I can’t express how incredible and brave my wife is and I’m so proud of her for everything and thankful to her for the rest of time,” Nathan said on his Facebook page. “Both bubs are doing very well and are doing better then expected and are strong and healthy.” Evie Mae and Aria Joy already have their own Instagram page at @evie_and_aria, which at time of print has more than 34,200 followers (yes, really)! The twin girls join brothers Kai and Ryder. 18 / Australian Iron Man

John Balik

Getty

A recent study analysed samples of anabolic steroids provided by police departments. Using near infrared spectroscopy and Raman chemical imaging, scientists tested tablets purported to be 5mg of methandienone (Dianabol) to determine their actual chemical make-up. This specific combination of analytical processes highlighted variations between the samples and detected four different formulations from eight similar samples. “Some samples contained either methandienone or methyltestosterone whereas one sample did not contain an active substance,” said the authors. “Other ingredients were sucrose, lactose, starch or talc.” The study has been published in the journal Drug Testing and Analysis. Just goes to show the danger of black-market steroids. Caveat emptor!

With Donald Trump having a run at the US Presidency — and US TV network NBC trying to distance itself from him — a new host of The Celebrity Apprentice has emerged: Arnold Schwarzenegger. The man who needs no introduction to Iron Man readers is well-known for his success, not only in bodybuilding, politics and movies, but also in business — so it’s a good fit. When Trump was the host, his signature catchphrase to kick people off the show, was, “You’re fired.” Arnold’s films provide a few choice lines he might be able to use on the show instead. Here’s our top five picks for lines Arnold could use as the new host of Celebrity Apprentice. “You’re fired,” – from True Lies. It’s the Donald’s line, but Arnold does it better.

“You’re terminated, f*cker,” – from Terminator. Not said by Arnold but to him by Sarah Connor, but still apt. “Consider that a divorce,” — from Total Recall. Might have to adjust it to “Consider this a divorce — from this show!” but a solid line all the same. “You’re luggage,” – from Eraser. Originally said to a crocodile he has just shot, Arnold could adjust this to “Your luggage,” and present the fired contestant with their bags already packed and ready to go. And, of course: “Hasta la vista, baby,” — from Terminator 2: Judgment Day. How could we go past this one? It’s the perfect line and the one you should put money on the Celebrity Apprentice producers encouraging Arnold to use. www.ironmanmag.com.au


THE VANCE ANGLE

with Vance Ang

IN HIS FATHER’S FOOTSTEPS

Family fuelled Stephanie Sanzo.

Big Ramy was not able to guest pose at the IFBB Victorian Championships as previously reported but Tony Doherty instead treated us to the physique of Sergio Oliva Jr. The son of the late, great Sergio Oliva is carving a name for himself in the industry and, like his father, Sergio Jr boasts an incredibly tiny waist and thick dimensions to his muscularity. The Victorian Championships was both an Arnold Classic and Amateur Olympia (held in November) qualifier. so a whole host of top-notch competitors got to witness Sergio Jr’s inspired routine. Melita Jagic

Fitness bombshell Stephanie Sanzo scored some national exposure in August. The fitness champion, model and mother of two, along with members of her family, recently appeared on Channel Ten’s Family Feud. Although the Sanzos didn’t take home the prize, Stephanie managed to display a feat of strength for host Grant Denyer when she casually declared that she could ‘squat him’ and he took her up on the challenge. After removing her shoes and doing a quick warmup, Steph actually carried Denyer and effortlessly SCAN WITH YOUR INrepped out squats as she SITE APP TO SEE STEPH promised. Kudos to Stephanie SQUAT GRANT DENYER. on this impressive feat!

DID YOU KNOW?

IFBB pro Stan McQuay used to train rap mogul Dr. Dre. Stan told Iron Man in 2010, “I started training people in ’99. A lot of it was by word of mouth, and also being in the right place at the right time. I had been friends with Dr. Dre before. He lived in the Valley and started training at Powerhouse here and there. I started working with him in 2006.” If you’ve seen Dre recently, you’ll know he’s bulked up considerably in the past few years — well done, Stan!

Sergio Oliva Jr.

Showing the popularity of its competitions, the INBA has reportedly recorded a whopping number of competitors registered for the Victorian State Titles in late October, pushing 700, a federation record. “691 participants has Victoria on the global map as a competition destination

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for natural bodybuilding and modelling,” announced the INBA Victoria Facebook page. “This is an event of EPIC proportions. But it will go smoothly on Sunday 20th…BIG EVENT = BIG EXPERIENCE.” The natural powerhouse should be proud to be attracting record numbers to their events.

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INBA Victoria president Tony Lanciano with Bikini Model Emma Cochrane.

If you have a story for News & Views or the Vance Ang’le, email us at ironman@blitzmag.com.au www.ironmanmag.com.au

Melita Jagic

Record setting federation


TRAIN TO GAIN INCREASE YOUR MUSCLE, NOT YOUR GUT

The Rack Barbell Row Most of you are very familiar with the barbell row. In gyms all around the world, you see guys and girls sloppily swinging a barbell to their abs as if they are doing some weird deadlift/row/clean combo. They are totally missing out on the benefits of what a strict row can offer. A safer and more effective version is the barbell rack row. In this exercise, you row inside the power rack from a low pin and squeeze the weight up instead of swinging it. With each rep, pause at the sternum with full contraction for a second, then slowly lower the bar to the rack and reset. This is a great movement to bring up a weak or underdeveloped upper, middle and even lower back (remember, the lats runs from the arms to the hips.) Swinging the bar not only cheats you out of the potential benefits but also increases the risk of herniated discs and a litany of other issues as well. As someone who has a serious history of back injury (broken sacrum, multiple endplate fractures from L3 down, as well as not having any disc in L4–L5 and L5–S1) I can speak on this subject with authority. Since the traditional barbell row already puts you in a compromising position (hinged at the waist), you don’t want to be swinging the bar, especially when you’re in flexion and under a load. Instead, you want to be braced, stiff and get a strong contraction with a full range of motion to enjoy the full benefit from this often-bastardised exercise. Certain movements should be performed as explosively as possible, but this row is not one of them. The squat, bench press, deadlift, clean and snatch should be done with speed and power. For exercises like the rack barbell row, which actually supplement the moves above, you should use control and try to focus on working the muscle rather than the movement. To help make the exercise more efficient, I have made a few changes to 22 / Australian Iron Man

it that will not only help you get bigger and stronger, but will also develop your core strength and enhance your longevity, in and out of the gym.

1.

As with the squat, bench, and dead, you want to get into the position known as the ‘lifter’s wedge’ or the ‘gorilla lean’. I learned this from renowned spinal expert Dr. Stuart McGill. You want your head up, lats down and your trunk braced even before taking on a load. This will be the key for you in any movement.

2.

Use a grip depending on your weakness. If you want to attack your lats a little bit more, go wider. If you want to hit the middle or the meat of your back, then you’ll want your hands a little bit closer. This is personal preference. I prefer somewhere in the middle because that allows me to get the best squeeze.

3.

Start from a good stretched position while in the lifter’s wedge and not lower. Set the pins low, but not too low. At the same time, you don’t want it so high that you have no range of motion either.

4.

Before you initiate the row, push your stomach out as if you’re about to take a gut punch. Make sure to brace your core. I don’t care if it’s 45 pounds (20 kg) or 450 pounds (204 kg), one wrong move while being too ‘casual’ (as Dr. McGill calls it) can end your days in the weight room. You must treat every rep as if it’s the hardest lift you will ever try.

5.

Once you break the bar from the pins — using your back muscles rather than momentum — pull it to your sternum and contract your muscles as hard as you can for a second or two. Pull your elbows back and squeeze the bar into you. Then

By Brian Carroll

release the squeeze and lower the bar back onto the pins.

6.

Pause in the bottom and reset the grip. Each rep will begin from a dead stop. You will not be using momentum the way you would with a squat or bench press or overhead press. You will be working the muscles required for this movement and not just the movement itself.

7.

Don’t swing the bar, even when the reps get hard. Too many people have the habit of doggedly finishing sets even after their form has completely fallen apart. You do not get a badge of honour by resorting to anything possible to finish a set. This is about working the muscle, not hitting the number of reps you have in your head.

8.

Focus on the movement, not the weight. Weight will come. To piggyback off of number seven, this is not a movement that you should use to gauge true strength. This is more of an isolation-compound exercise. In other words, it has much more benefit than a side lateral or a lat pulldown, but it’s still an accessory lift. Treat it as such.

9.

I suggest not wearing straps in an effort to build up your grip strength. People throw around the phrase ‘functional training’ a lot these days, and I can’t think of anything more functional than one’s grip. Once again, this is personal preference.

10.

Keep the reps under 10 on this movement. I actually prefer five to six reps, as that range allows me to handle good weight but with perfect form. Any more than 10 reps and I’ve found it’s too hard to keep my form pristine. The goal is for each rep to be a mirror image of the last. Maintaining the integrity of the lift is the top priority. www.ironmanmag.com.au


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RESEARCH

MUSCLE

JUMP FOR GROWTH

Adding a power move to the end of a leg workout is a great way to boost testosterone concentrations in an effort to improve muscle size. Sports scientists at AUT University in New Zealand put a group of athletes through several different squat protocols and then measured the post-workout testosterone levels of their saliva. They found that a combination of low-rep heavy-load squats (three-rep max) followed by three sets of three explosive jump squats, using 50 per cent of their one-rep maximum, provided the greatest enhancement in the anabolic hormones that lead to muscle gain. Adding power exercises (explosive movements in which the load is moved quickly) is also a great way to stimulate type II muscle fibres, which have high potential for growth.

Bands on the run Getting in a workout when travelling can be inconvenient and sometimes a major expense. Next time you hit the road, throw some exercise bands in your bag. While they can’t replace a rack of dumbbells, band training has become increasingly popular — and for good reason. A study published in The Journal of Strength and Conditioning Research examined the differences in muscle activation between a six-rep max bench press and a six-rep max set of banded push-ups in highly trained subjects. By using electromyography, the authors found that there was no difference between the two exercises when it came to muscle activation and both groups experienced similar levels of strength improvement. While a barbell is probably still better in the long run when it comes to building muscle, bands are an excellent alternative when you can’t get to the gym. Try using bands for pressdowns, overhead presses, curls, side lateral raises and face pulls. 24 / Australian Iron Man

SLEEP BEATS LIFTING

Modern life is so packed with career and family obligations that it’s possible, even likely, that we can be over-scheduled and sleep-deprived and still not have time to train. When a few precious hours are freed up, should you get some sleep or head to the gym? A stack of research votes for hitting the sack rather than the weights. A study conducted by the School of Medicine and Biomedical Sciences at the State University of New York, Buffalo, showed that lack of sleep can increase insulin resistance. Scientists from Beth Israel Deaconess Medical Center and Harvard Medical School published a study that detailed how sleep deprivation increases inflammation and the risk of metabolic syndrome diseases. Finally, the journal Experimental Brain Research shared findings that postural control and stability is compromised when you are behind in your sleep. That means if you show up to the gym yawning and you try to squat, row, overhead press, or lunge, you might have wished you stayed in bed. www.ironmanmag.com.au


Q&A Q: I’ve heard that doing too much cardio can actually lead to muscle loss. Is this true? A: Although bodybuilders don’t typically do cardio for long enough for this to be a huge issue, it is true that too much cardio can lead to muscle loss. For example, after an hour of aerobic training, cortisol levels begin to rise. As you probably know, cortisol is a hormone that breaks down muscle. Trainees on low-carb diets are at a higher risk of this, as the body doesn’t have enough glycogen stores to tap into for energy and uses muscle protein stores instead. Similarly, if you’ve got a low level of body fat, this might be a concern. Of course, cardio is somewhat essential to fat loss, even though its place is often overstated. Fat is oxidised in the presence of, yep, oxygen and aerobic training is how that happens. Conversely, weight training is anaerobic — it uses minimal oxygen. People worried about losing muscle from cardio might want to try supplementing with branched-chain amino acids (BCAAs). Studies have shown that supplementing with BCAAs can block muscle protein being used as

fuel during moderate-intensity aerobic training1. This is because when the body tries to tap into muscle during exercise, the BCAAs are degraded to provide energy. Thus, getting an outside source of BCAAs preserves your muscle by providing its own fuel to be broken down by cardio. There is also some evidence that excessive cardio can reduce testosterone levels, which is also bad for muscle. A 2003 study2 had rats swim for three hours a day, five days a week, which significantly reduced the poor rodents’ testosterone levels. The high oxygen intake produces more free radicals, which is a normal byproduct of oxygen metabolism, but the excessive exercise overwhelmed the rats’ regular defences. The takeaway is just to keep an eye on the intensity and length of your cardio sessions, and possibly to adjust things when your body fat starts to dip. And it doesn’t hurt to take some BCAAs. 1 Matsumoto, K. et al. (2007). ‘Branched-chain amino acids and arginine supplementation attenuates skeletal muscle proteolysis induced by moderate exercise in young individuals.’ Int J Sports Med. 28:531-538. 2 Manna, I., et al. (2003). ‘Effect of intensive exerciseinduced testicular gametogenic and steroidogenic disorders in mature Wistar strain rats: a correlative approach to oxidative stress.’ Acta Physiol Scand. 178:33-40.

Q: When training arms, should I start with dumbbells or barbells? I tend to get a lot of stiffness in my elbows when I use barbells. A: If you’re getting stiffness in your elbows, you might want to start your workouts with dumbbells. Classic bodybuilder Franco Columbu believed that beginning an arm workout with dumbbells helped prevent injuries because the elbows and wrists aren’t locked, like they are when using barbells. If you start your arm workout with dumbbells, the barbell work you do after it will likely be easier to perform. Legendary coach Charles Poliquin agreed with this philosophy, once writing in Iron Man, “Besides exercising the muscles through greater ranges, dumbbell work requires stabilisation of the joint, which makes the barbell work you do after it much easier.”

Q: Which is more effective for building lats, pull-ups or pulldowns? A: In general, an exercise in which you move your body through space is more effective than an exercise where your body is stationary. When your body is moving through space, you recruit more motor units and your central nervous system is stimulated to a greater degree. Plus, you’ll be using more stabilising muscles. Thus, pull-ups are more effective than pulldowns, although they both work the lats, in the same way that squats are more effective than leg presses, although they both work the quads. It’s hard to cheat in a pull-up (leaving kipping variations out of it), while with pulldowns you can engage the lower back to help out. This isn’t to say you shouldn’t do pulldowns — you should. But a mastery of the pull-up will build more overall strength and they’re pretty impressive to boot. www.ironmanmag.com.au

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ON THE GRIND

Weight stuntin’

By Daniel Hedger

Does weight training really stunt growth? “You’re too young to lift weights — it’ll stunt your growth!” You probably heard it when you were younger and first started lifting. If you’re a teenager reading this now, you might still be hearing it. Up there with the ‘muscle turns into fat when you stop training’, the myth about training stunting your growth is an old one. Time after time, research has shown that, as long as good technique and an appropriate loading scheme is used, there’s no reason younger people can’t begin resistance training. Yet for some reason, the myth persists. Perhaps because it just seems like it could be true, many people think it is. We don’t let kids operate heavy machinery, after all — but then again, we let them play sport. In fact, we encourage young people to play sport, including contact

sports like the various codes of football around the country. A 2002 review1 concluded that from their reading of relevant studies, ‘training does not appear to affect growth and maturation’. Not only that, physical activity actually helps growth in younger people. As one 2011 study put it, “mechanical loading of the bone is important for epiphyseal plate physiology”2. ‘Mechanical loading’ sounds a lot like weight training, doesn’t it? The epiphyseal plates, or growth plates, are the extra bits of cartilage at the ends of the long bones of growing people. As you mature, these plates are replaced by bone tissue, forming an ‘epiphyseal line’. Not to mention that exercise in general has “a healthy function on the normal growth of this important biomechanical feature”2.

A 2013 study3 looked at gymnasts, athletes who often begin in early childhood. It concluded that that the intensive training of gymnastics does not adversely affect the growth of athletes, in term of adult height; nor does it affect maturation or growth during puberty. Strength and conditioning associations would like people to worry less about the age of trainees and more about whether they are being coached correctly. A position paper presented by the UK Strength and Conditioning Association (and published in the British Journal of Sports Medicine) in 2014 supported resistance training by children and adolescents “on the proviso that qualified professionals design and supervise training programmes that are consistent with the needs, goals and abilities of

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It’s important that youngsters learn correct technique in order to avoid injury.

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Bone growth is not adversely affected by weight training. In fact, it may even help growth and maturation.

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younger populations”4. Rather than worrying about growth stunting, it’s more important that youngsters learn correct technique in order to avoid injury. As the paper said: “The focus of youth resistance training should be on developing the technical skill and competency to perform a variety of resistance training exercises at the appropriate intensity and volume, while providing youth with an opportunity to participate in programmes that are safe, effective and enjoyable.” Similarly, the US-based National Strength and Conditioning Association has suggested5 that childhood and adolescence might actually be the best time to take up training. “Current observations suggest that childhood and adolescence may be the opportune time for the bonemodelling and remodelling process to respond to the tensile and compressive forces associated with weight-bearing activities,” said the authors. The authors also noted that weight bearing physical activity is “essential for normal bone formation and growth”, as well as stressing the importance of proper training guidelines and nutrition recommendations. They conclude that there is “no detrimental effect of resistance training on linear growth in children and adolescents”. The most important thing is that young people have proper instruction in how to weight train. A 2009 review6 noted that in cases where young people had experienced injury that affected the growth cartilage, “most of these injuries were caused by improper lifting techniques, poorly chosen training loads or lack of qualified adult supervision”. It went on to say that no study that provided professional instruction has reported any growth cartilage injury.

The most important thing is that young people have proper instruction in how to weight train.

So next time you hear a youngster being warned off training by wellintentioned but ignorant friends and family, kindly point out that this obvious myth is obvious. Or as they say on Myth Busters… busted.

J Clin Med Res. 2011 Feb; 3(1): 1–7. Published online 2011 Feb 12. doi: 10.4021/jocmr477w

References

5 Faigenbaum, AD (2009). ‘Youth resistance training: updated position statement paper.’ Strength and Conditioning Journal. Impact Factor: 0.77

1 Baxter-Jones, ADG and Maffulli, N. (2002). ‘Intensive training in elite young female athletes’ Br J Sports Med. 2002 Feb; 36(1): 13–15. doi: 10.1136/bjsm.36.1.13 2 Mirtz, TA et al (2011). ‘The Effects of Physical Activity on the Epiphyseal Growth Plates: A Review of the Literature on Normal Physiology and Clinical Implications’

3 Malina, RM et al. (2013). ‘Role of Intensive Training in the Growth and Maturation of Artistic Gymnasts.’ Sports Med. 2013; 43(9): 783–802. Published online 2013 Jun 7. doi: 10.1007/s40279-013-0058-5 4 Lloyd RS, Faigenbaum AD, Stone MH, et al. (2014). ‘Position statement on youth resistance training: The 2014 International Consensus.’ British Journal of Sports Medicine. doi: 10.1136/bjsports-2013-092952)

6 Faigenbaum, AD and Myer, GD. (2009). ‘Resistance training among young athletes: safety, efficacy and injury prevention effects.’ British Journal of Sports Medicine, November 2009. doi: 10.1136/bjsm.2009.068098

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RESEARCH

MUSCLE

Need an excuse to get a massage after a hard workout? Recent research has found that getting a massage after intense exercise can improve both recovery and performance. Best of all, this study was carried out on bodybuilders, so its findings are more relevant to readers of this magazine. Researchers assigned 30 male bodybuilders to either a massage group or a control group, with the massage group receiving 30-minute massage after an exercise protocol. The control group did not receive a massage. After a variety of tests including checking plasma creatine kinase levels, vertical jump and perception of soreness, the results were in. The massage group had a better recovery rate, with the other variables being even. The researchers concluded that “a post-exercise massage session can improve the exercise performance and recovery rate in male bodybuilders after intensive exercise.”

FreeImages

RUB-DOWN RECOVERY

Reference: Kargarfard M, et al (2015). ‘Efficacy of massage on muscle soreness, perceived recovery, physiological restoration and physical performance in male bodybuilders.’ J Sports Sci. 2015 Sep 3:1-7. [Epub ahead of print]

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Belgian blue cattle.

Recent research suggests that shorter rest intervals between sets may be best. A study published in the European Journal of Applied Physiology took 22 older men with training experience and put them on a periodised resistance-training program, with some undergoing short rest periods (one minute) and others longer rest periods (four minutes). After eight weeks, all participants had increased their lean body mass, strength and dynamic power, as well as losing body fat. However, the short rest intervals group actually had greater increases in muscle and strength. The researchers concluded that shortened rest periods “induces significantly greater enhancements in body composition, muscular performance, and functional performance,” particularly for older men. Reference: Villanueva MG, Lane CJ and Schroeder ET (2015.) ‘Short rest interval lengths between sets optimally enhance body composition and performance with 8 weeks of strength resistance training in older men.’ Eur J Appl Physiol. 2015 Feb;115(2):295-308. doi: 10.1007/ s00421-014-3014-7.

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Kersti Nebelsiek

Short rests for gains

MYO-STATIN’ THE FACTS

Because the ‘double muscling’ of certain breeds of cattle, such as the Belgian blue, are thought to originate from a myostatin dysfunction, some believe that deliberately inhibiting myostatin with drugs will help produce hypertrophy (and increase strength) — after all, blocking myostatin is one treatment for muscle-wasting diseases like muscular dystrophy. However, new research published in the Scandinavian Journal of Medicine & Science in Sports disputes this idea, finding that myostatin inhibition actually results in less functional muscle. Researchers compared mice that had a myostatin dysfunction mutation with mice without the mutation and stimulated their calf muscles. The calf muscles of the non-mutated mice actually increased in mass more than those with the myostatin dysfunction. The authors concluded that myostatin dysfunction “impairs adaptation” of muscles to high functional demands. Reference: Minderis P, et al. (2015). ‘Myostatin dysfunction is associated with reduction in overload induced hypertrophy of soleus muscle in mice.’ Scand J Med Sci Sports. 2015 Aug 24. doi: 10.1111/sms.12532.

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EAT TO GROW NUTRITION AND SUPPLEMENTS FOR BIGGER GAINS

Cost-Benefit Whey-Nalysis

By Christopher M. Lockwood, PhD, CSCS

Five reasons why hydrolysed whey protein is worth the expense. In the pursuit of a show-stopping physique, there are few attributes as important as being detail oriented. One of these critical details is choosing the best protein to achieve meticulous results. Here, whey protein has largely been hailed as the undisputed king. However, every king is eventually succeeded and somewhat redefined by its heirs to the throne. Can switching to a hydrolysed whey protein ramp up your body’s ability to burn fat and reduce muscle loss while still supporting serious muscle gain? The research says yes.

Begovic/Model: Sergi Constance

What is whey protein hydrolysate?

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On supplement or food labels, you’ll find whey protein listed as whey protein concentrate (WPC), whey protein isolate (WPI) or whey protein hydrolysate (WPH, also known as hydrolysed whey). Whey that yields between 29 to 89 per cent of its total weight as protein (grams of protein per 100 grams of total whey) is WPC. The remaining weight is predominantly a combination of carbohydrate (mostly lactose), fat and moisture. WPC is the most common form of protein on the market because of its relatively high protein concentration, low price and agreeable taste. WPI is just a more concentrated form of WPC. It contains greater than 90 per cent total protein by weight and insignificant amounts of lactose and lipids. The low sugar and fat content of WPI may be of particular importance if you’re lactose intolerant, in a cutting phase of your dieting or on a very low-carb diet. The increased protein concentration also increases the bitterness of the protein, so it loses the creamy characteristics typical of many WPCs. That’s partially why you see WPI used in fruit-flavoured protein drinks, where citric, malic or tartaric acid can help counter the bitter notes. www.ironmanmag.com.au


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ironmanmag.com.au/nutrition PhD, of Auburn University, and I published a metabolomics study in which we observed that adrenaline (epinephrine) was significantly elevated 30 minutes after consuming a moderate-DH WPH, and that fat and carbohydrate metabolism was quite a bit higher compared to a WPC. This significant rise in epinephrine may explain both the fat loss and protein-sparing response characteristic of moderate- to highDH WPH, and may also explain the anecdotal reports of greater energy and mental acuity that occured from consuming WPH. More recently, Dr. Roberts and I published a study in the Journal of the International Society of Sports Nutrition in which we observed a significant fuel partitioning response to a protein blend very high in moderate-DH WPH versus WPC. Specifically, we observed greater effects on both subcutaneous (‘visible’) and visceral (‘organ’) fat-burning markers, for up to three hours, in response to the protein blends highest in moderate-DH WPH. The effect was accompanied by a significant rise in thermogenesis markers, and the fat-burning response was highest within the organ-fat tissue, which may indicate an increase in activation of thermogenic, brown adipose tissue. We also observed rises in satiety hormone signalling and the gene expression of what’s called the agouti-related peptide (AgRP), which is a neurohormone that’s been shown to be responsible for coordinating nutrient partitioning and affecting substrate utilisation. All of this supports the mechanisms that bring about improved fat loss, an accelerated metabolism and a reduction of hunger signalling when restricting calories.

1. Jump-start fat loss. During my PhD dissertation research, I had resistance-trained men consume 30 grams of either a high-DH WPH or a WPC twice per day for eight weeks in a double-blind, placebo-controlled study. What I discovered was that all groups increased muscle mass and strength, but only the WPH group lost significant amounts of body fat. A few years later, Mike Roberts,

2. Increase insulin response and sensitivity. Whey protein provides a potent, non-glucose-dependent insulin response. That’s incredibly important if you’re looking for the anabolic and anti-catabolic benefits of insulin, but without stimulating an appreciable increase in glucose uptake within fat cells. Additionally, when whey or its moderate- to high-DH hydrolysates are combined

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with carbs, the insulin response is amplified. This insulin-mimetic effect of a moderate- to high-DH WPH may have nothing to do with the rate of amino acids entering the body, but instead WPH consumption appears to increase GLUT4 translocation within skeletal muscle. GLUT4 translocation into muscle

If your goal is simply to increase size and strength, then a quality whey protein concentrate will do the job. However, if you want to increase muscle size and strength while also reducing body fat, then you’re better off reaching for a hydrolysed whey protein.

Begovic/Model: Sergi Constance

Unlike WPC or WPI, a WPH is most notably characterised by its concentration of small to large peptides, otherwise called its molecular weight (MW) distribution. A WPH is not, however, the ‘purest form’ of whey, as is constantly misstated by self-proclaimed supplement experts. Through the use of specific enzymes, heat, pH, pressure, and time conditions, the peptide bonds that would otherwise hold together the large protein fractions characteristic of intact WPC or WPI can be broken (hydrolysed) to yield smaller, ‘predigested’ protein fractions. The percentage of the available peptide bonds that are able to be broken versus the number of bonds that are actually hydrolysed is what determines a WPH’s degree of hydrolysis (DH). Generally speaking, the higher the DH, the larger the concentration of very small protein fractions and the more bitter tasting the final protein. On the other hand, the lower the DH, the higher the concentration of very large protein fractions and the more similar the final protein is to an intact WPC or WPI. Although it’s been speculated that hydrolysis may reduce certain benefits of whey protein concentrate, the majority of the data has instead reported improved physiological responses to moderate- to highDH WPH versus WPC or WPI. The fact is, a good old-fashioned WPC is incredibly effective at directly stimulating muscle protein synthesis. No WPH that we’ve tested to date has been shown to be any more effective at stimulating muscle protein synthesis than a quality WPC. However, if you want to increase muscle size and strength while also reducing body fat, then you’re better off reaching for a WPH with a moderate to high degree of hydrolysis. Here are my top five reasons for physique athletes to use a moderate- to high-DH WPH versus WPC:

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cell walls is necessary for shuttling glucose into the cell and is a good indicator of insulin sensitivity. For example, 45 grams of WPI or a high-DH WPH yielded similar rates of gastric emptying when consumed by healthy adults under fasted conditions. However, three-hour total and peak insulin response was 43 per cent and 28 per cent greater for the high-DH WPH than for WPI, respectively. In another study, carbs plus WPH, when consumed immediately post-exercise, was shown to be significantly more effective at increasing muscle glycogen concentrations than carbs plus WPI or carbs plus BCAAs. Such findings aren’t only applicable to rapid recovery, but may also be of significant benefit for persons with borderline or diagnosed type 2 diabetes. 3. Decrease muscle breakdown. I noticed in my dissertation research that indirect clinical chemistry markers of muscle protein breakdown were significantly lower in those who consumed the high-DH WPH. Then, in our

If you do have a legitimate milk allergy or experience gastrointestinal problems when consuming whey, then a moderate- to highDH WPH may be exactly what the doctor ordered.

32 / Australian Iron Man

metabolomics investigation, we observed that moderate-DH WPH resulted in a significant reduction in 3-methylhistidine, a direct marker for assessing the rate of skeletal muscle protein breakdown. And in the protein blend study that we just published, we identified anti-catabolic effects at the genetic level — the gene expression of the anti-catabolic marker BAD (Ser 112) was more than two times higher in response to the protein blend highest in moderate-DH WPH versus its WPC. A closer look at the mechanisms involved showed that a moderate-DH WPH provided both a heightened anabolic state and ameliorated muscle protein breakdown. While any form of quality whey protein appears effective at significantly stimulating muscle protein synthesis, a moderate- to highDH WPH may be more effective at reducing muscle catabolism. This may be of particular benefit during periods of calorie restriction, highintensity/high-volume training, or in aging bodybuilders or adults. 4. Boost immune system support. Whey protein is arguably one of the best proteins to support a robust immune system. These effects are even more pronounced when whey is delivered as a highDH WPH, whereby the majority of the resulting protein fractions are concentrated within the low MW range. For example, WPH has been shown to be significantly more effective than whey concentrate or casein at positively affecting cell survival, and in a recent review paper, protein hydrolysates were concluded as being “more effectively utilised [to support tissue repair] than intact proteins or amino acids”. WPH has also been shown to increase the body’s primary antioxidant, glutathione, as well as provide potent anti-inflammatory and antimicrobial properties. For example, when HIV-infected patients consumed 45 grams of whey concentrate or WPH twice daily, the WPH group realised a 44 per cent increase in plasma glutathione versus no increase within the whey concentrate

Begovic/Model: Sergi Constance

COST-BENEFIT WHEY-NALYSIS

group. After all participants were switched to WPH and monitored for an additional six months, the researchers observed a sustained 26.7 per cent increase in plasma glutathione. 5. Reduce allergenicity. Whey protein allergies are actually quite rare (casein is the more allergenic of the two milk proteins), but they can still occur. However, the reason why moderate- to high-DH WPH is the preferred protein source in preemie and infant baby formulas isn’t just because of its improved physiological effects, but also because of its low allergenicity. In fact, research has shown that appropriately high-DH WPH can significantly reduce or even eliminate the occurrences and/ or severity of allergic responses in children. Therefore, if you do have a legitimate milk allergy or experience gastrointestinal problems when consuming whey, then a moderate- to high-DH WPH may be exactly what the doctor ordered. www.ironmanmag.com.au


RECIPE

Supplied

By Fiona Flanders

CHICKEN AND CASHEW STIR-FRY This has long been one of my ‘go to’ dishes when I’m in a hurry. All of my family loves this one; it’s quick, easy and nutritious. It also freezes well and is a great combination of textures and colours. With most of us now including good fats in our nutrition plans, I just had to add the cashews to this dish. Make sure you measure carefully, though; cashews are very high in energy and if you’re anything like me, a few extras will creep into the pan and another few extras may just disappear! I find having catering quantities of cashews available is at times an irresistible temptation —  so, as I said, measure meticulously!

Ingredients

• • • • • • • • • •

1 cup white rice (I use basmati when I want low GI) 10ml olive oil 1 kg chicken breast, thinly sliced 250g onions, thinly sliced 250g celery, thinly sliced 2 cloves, garlic, finely chopped 60ml oyster sauce 250g snow peas, topped and tailed 125g cashews Parsley and finely chopped capsicum to garnish

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Method (serves six) 1. Bring three cups of water to the boil. 2. Add rice, stir and bring back to the boil. Put lid on pan and turn heat off. 3. Rice should be ready in about 20 minutes. 4. Heat a wok to moderate and add a little of the olive oil. 5. Cook the chicken, a little at a time, until lightly browned. Remove each small batch as it is cooked. 6. When chicken is done, add a little more oil and the onions. Cook till lightly browned; add a splash of water if they begin to stick. 7. Add celery and garlic and cook until celery is slightly softened and garlic is aromatic. 8. Return chicken to pan and add oyster sauce and snow peas. 9. Gently toss the rest of ingredients until chicken is heated through and snow peas are very lightly cooked. Add a little water if you prefer a lighter sauce. 10. Serve with rice and garnish with parsley and finely chopped capsicum.

Chef’s notes

• •

Lots of other quick-cook vegies would go well in this dish: carrots, zucchinis, capsicum, etc. Basil, garlic chives, or other herbs of your choice could be added. Take care not to overcook the snow peas or the celery, as their texture is an important feature of this dish. Basmati rice is low GI, but if you wanted a high GI postworkout meal, regular white rice would be a better choice.

NUTRITION

(per serve)

Energy ........................................... 923kJ Protein ............................................ 28.2g Fat .......................................................2.6g Carbohydrate ................................ 18.2g Sodium ......................................... 604mg

Fiona Flanders is a qualified chef and physique competitor. She holds a Diploma of Hospitality, Cert IV in Commercial Cookery and placed first in the Ms. Physique Masters 50+ at the 2013 INBA World Pro-Am Natural Championships.

Australian Iron Man \ 33


Bullish on Beef

By Gabriel Wilson, PhD, CSCS

A new study sheds light on the anabolic properties of an overlooked protein powder. New research substantiates what bodybuilders have known for decades: Beef builds muscle and strength. A ground-breaking clinical study presented at the 2015 International Society of Sports Nutrition (ISSN) conference in Austin, Texas, showed that hard-training athletes who consumed beef protein isolate (BPI) gained an average of 7.7 pounds (3.49 kg) of muscle mass while increasing their strength and dropping significant amounts of body fat. Researchers gave test subjects either a specific beef protein isolate (BPI), whey protein or maltodextrin (placebo control) daily for eight weeks while they exercised five days a week. Subjects taking BPI averaged an impressive 6.4 per cent increase in lean body mass. In contrast, the placebo group did not significantly improve their lean body mass from baseline, while whey protein increased lean body mass by 5.5 per cent. The study also showed that test subjects who took BPI, whey protein, or placebo significantly increased their total strength by 20.3 per cent, 17.5 per cent, and 13.7 per cent, respectively from baseline. Finally, only BPI was able to significantly decrease body fat mass, while whey protein and placebo control did not alter body fat percentage. These impressive clinical findings validate the muscle- and strengthbuilding power of beef protein isolate. When considering these results, it’s important to understand the anabolic nutrient profile of beef. For starters, beef protein supplies a rich source of essential amino acids and branched-chain amino acids (BCAAs) that are important for ‘triggering’ muscle protein synthesis. In addition, new research shows that beef protein may contain growth factors and immunoglobulins that increase anabolic hormones such as GH and IGF-1, thereby supporting muscle growth. The scientists conducting this study hypothesised that the 34 / Australian Iron Man

favourable benefits of BPI may be related to stimulation of muscle protein synthesis and activation of the anabolic mTOR signalling pathway, which regulates protein synthesis. This hypothesis was supported in a subsequent cell culture trial, which demonstrated that BPI supports superior mTOR activation relative to whey protein. This is exciting news for athletes looking for a research-supported, low-allergen, clean, and pure protein. The beef protein category is only in its infancy but it is one of the fastestgrowing products in the market. BPI offer an amazing alternative to athletes looking to benefit from the muscle-building power of beef without the unwanted calories that come from

steak or the allergens that come from whey or casein proteins. It is also an excellent alternative for adherents of the Paleo diet or anyone looking to avoid milk. Simply put, no protein has stood the test of time like beef. At no other time in history has this been truer than with the development of fast-digesting BPI supplements such as Ultimate Nutrition’s CarneBolic. Athletes now have a number of convenient, delicious ways to consume beef protein on a daily basis. Furthermore, because BPI is rapidly digested, it is especially effective pre-workout, post-workout, and at breakfast. CarneBolic is distributed in Australia by Elite Distributors, www.elitedistributors.com.au. www.ironmanmag.com.au


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RESEARCH

BIG OIL

Over the last few years, the fitness community has been going bananas over coconuts. Coconut water is a bona fide craze, and new evidence continues to mount about the health benefits of cooking with coconut oil. An animal study published in the July edition of the journal PLOS ONE examined the difference between subjects who consumed their fat in the form of coconut oil versus soybean oil, which is commonly listed as the ingredient ‘vegetable oil’. In the study, mice were given a diet composed of 40 per cent fat. The fat source for one group was soybean oil and the other was coconut oil. Compared to mice on the coconut oil diet, animals on the high soybean oil diet showed increased weight gain, larger fat deposits, fatty liver, diabetes and insulin resistance. Mounting evidence seems to suggest that it’s wise to limit your intake of vegetable oils (soy, corn, safflower, and sunflower oils) in favour of olive oil or coconut oil, even though the latter is mostly composed of saturated fat.

PREDICTION? PAIN RELIEF Muscle pain can be an occupational hazard of hardcore training, the price of admission for a healthy body and muscular physique. But living with pain can also be a real… well, pain. One promising avenue of relief is extracts from the natural spices ginger and turmeric, both of which are from the Zingiberaceae family. A recent meta-study published in Nutrition Journal examined 18 different clinical trials and found that these extracts relieved pain in nearly every instance. The spices were found to be more effective in higher doses, approximately 1,500 to 2,000 milligrams a day. Best of all, the safety record for these natural remedies are far better than that of non-steroidal anti-inflammatory drugs such as aspirin, ibuprofen and naproxen. 36 / Australian Iron Man

NUTRITION

Live longer foods

Flavonoids is a category of naturally occurring antioxidants that includes isoflavones, anthocyanidins, flavonols, flavones and more. Scientists at the University of Western Australia conducted an epidemiological study and discovered that a highflavonoid diet dramatically reduces your risk of dying. Researchers followed the diets of 1,063 subjects who were all over 75 years old. They were organised into low-, medium- or high-flavonoid consumers. During the course of the observation, 17 subjects from the low-flavonoid group passed away, while only five people from the high-flavonoid group passed in the same time frame. (The moderate groups lost 13 subjects.) Researchers suspect that foods rich in flavonoids exert protective effects against cardiovascular diseases and certain forms of cancers. The most consumed flavonoid subgroups were flavanols (found in berries, tea, chocolate, apples, grapes and red wine) and flavonols (found in broccoli, kale, cranberries, sweet cherries, yellow onions and berries). www.ironmanmag.com.au


NUTRITION

OLDER MUSCLES,

MORE

PROTEIN A study performed at the University of Texas found that muscles of older subjects assimilated 60 per cent fewer amino acids from protein than younger subjects. That means you need more protein as you age, but usually just the opposite happens: the older people get, the less protein they eat —  which could explain the tremendous loss of muscle that occurs from middle age and beyond. For health and muscle maintenance as you get older, up your aminos.

Curbing muscle cramps

Most people associate muscle cramps with a lack of potassium, but the lack of another mineral may be the cause. Most of us don’t get enough magnesium in our diets because it’s lost in the processing of many foods. Lack of it can cause muscle fatigue and cramping. If you have frequent bouts of muscle cramps in or out of the gym, you may want to try taking a supplement that contains 500mg of magnesium. The citrate and malate forms are the most easily absorbed.

HAVE A CUPPA You’ve probably heard the idea that too much coffee will dehydrate you but new research suggests you’re safe to drink latte after latte. A meta-analysis published in the Journal of Science and Medicine in Sport found that worries about caffeine consumption causing dehydration are unfounded. Caffeine also was found to produce only a minor diuretic effect, which — and this is the best part — was negated by exercise. Basically, if you exercise, even the very mild negative effects of caffeine won’t concern you. Drink up.

Food facts

Alcohol, in moderation, may help you stay lean. Mayo Clinic researchers studied more than 8,000 people and found that those who had one or two alcoholic drinks a day were 54 per cent less likely to be obese than those who didn’t partake. Calcium is good for bones and teeth, but did you also know that it’s required for muscle contraction? If you train hard with weights and don’t eat much dairy, you may need to supplement. Most mealreplacement supplements contain a good dose of the mineral, but the (US) National Academy of Science recommends 1,000 mg a day for people 19 to 50. And you probably need more if you’re a hard-training bodybuilder. Trans fats, a.k.a. partially hydrogenated oils, have been linked to cardiovascular disease and have even been shown to block muscle growth. Another reason to avoid them: They may increase the risk of gallstones, according to doctors at the university of Kentucky Medical Center and Harvard Medical School, who found a 23 per cent higher risk. If you see ‘hydrogenated’ on the label, don’t eat it! About 40 per cent of supermarket foods contain trans fats. Check those labels. Apples are excellent for your health, but the Red Delicious variety may be the best of all. Canadian scientists checked the antioxidant levels in the skins of eight different kinds of apples. Red Delicious came out on top, with six times the antioxidants of the weakest variety. Rice cakes have appeared in the hands of many dieters because of their low calorie content. But did you know they have a very high glycaemic index number? That means insulin spikes and fat storage.


FAT LOSS

SNACK ON THIS If you needed one more reason to consume more berries, here it is. Research published in the journal Appetite compared the satiating effects of an afternoon snack of mixed berries versus a more junk-food-ish snack of equal calories. An hour after eating the snack, the scientists let the subjects eat as much pasta as they liked. Even though both groups rated themselves equally in terms of hunger, fullness and desire to eat, the group that ate the berries consumed significantly fewer calories during the free-for-all meal. Berries, it seems, delivers a hit of satiety that sugar-laden snacks do not. Not only are they low in sugar, low in calories, packed with fibre and rocking some of the most powerful antioxidants known to us, it seems that berries are also a valuable weight-loss ally.

MORNING RITUAL Another piece of touchy-feely weight-loss advice has recently been blown apart. For years, weight-loss experts warned people to stay away from the bathroom scale because the stress and potential disappointment would derail the fragile confidence and motivation of dieters. But recently, health scientists at the University of Minnesota examined this questionable conventional wisdom by putting two groups of people on a weight-loss program. The first group was instructed to weigh themselves every day and then email their results to researchers who would graph the numbers and show the progress to the dieter. The other group had no intervention. After one year, those who stepped on the scale every day lost significantly more weight. When it comes to dropping kilos, the more hard data you have, the better. Information, not to mention accountability, can only help.

A.M. PROTEIN FOR FAT LOSS An early-morning hit of aminos can set you on the path to fat loss for the whole day, says new research from the University of Missouri-Columbia. University scientists compared the benefits of consuming a low-protein breakfast (13 grams) to a high-protein breakfast (35 grams) and found that the high-protein breakfast prevented body fat gains, reduced feelings of hunger and prompted the subjects to voluntarily consume less food throughout the day. The researchers theorise that the protein helps stabilise glucose, which leads to steady energy levels and a more controllable appetite. The subjects who ate less protein, or who skipped breakfast, experienced swings in glucose levels that are associated with weight gain and an increased risk of type 2 diabetes. 38 / Australian Iron Man

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TRY THESE MAD SCIENTIST SUPERSETS TO BUILD FRIGHTENING BI’S AND TRI’S BY NICK NILSSON | PHOTOGRAPHY BY MICHAEL NEVEUX

If you want big arms that stand out on stage, on the beach or just walking down the street in a T-shirt, normal training is not going to cut it. You need training techniques that maximise the growth of every available muscle fibre in your biceps and your triceps: type I, type IIa, and type IIb. This can be done with a merciless program of range-of-motion triple add sets followed up with another superset of specialised extreme-stretch exercises.

Your arms won’t know what hit them. 40 / Australian Iron Man

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Wille Stenvall Age: 24 Lives: Jönköping, Sweden Profession: School welfare officer, personal trainer Likes: That hard work pays off, long walks, to see the ability in people to make changes in their daily life Dislikes: Injustice, animal cruelty, greed  Favourite clean meal: Salmon and white rice Favourite cheat meal: Homemade fresh bread  Drives: BMW 3 Series and Volvo V60 Wants to drive: Aston Martin Vanquish  Listens to: When I work out, I prefer Skrillex Last book read: The Spy Who Came In From The Cold by John le Carré Favourite movie: Inception Sponsor: BMR Sports Nutrition Website: willestenvall.se

@willestenvall www.ironmanmag.com.au

Australian Iron Man \ 41


CREATE MONSTER ARMS Swell and stretch By now, you’ve undoubtedly used triple drop sets: performing a set to fatigue, reducing the weight, performing another set, reducing again for a final set. Those can be effective; however, the main criticism with drop sets is that they fatigue the same set of muscle fibres all the way through, which misses the mark on full fibre development.

What’s more, the resistance you’re using decreases as the set progresses, which diminishes the growth stimulus. That’s where “add sets” come in. With an add set, instead of reducing the weight, you actually place more weight on each phase of the set, starting light and going progressively heavier over the course of the exercise. This targets different muscle types during each phase.

It sounds completely counterintuitive, yet this technique is very effective. The only problem is you’re constantly forced to change the weight either yourself or with the help of a spotter to continue the set. To circumvent this obstacle, in this workout you’re going to keep the weight exactly the same but increase range of motion to the exercise instead of the load.

SUPERSET 1

RANGE-OF-MOTION TRIPLE ADD SETS Å

EXERCISE 1A

BARBELL CURL

Grab a barbell with a weight that you can use for a full-range set of approximately 12 reps. Curl it up to the top position. Now perform very short partial-rep movements for as many reps as you can. The range of motion should be just a few inches at the top. This portion should entail at least 30 reps, and you can use a fairly fast pace for these. Make sure you keep solid tension on the biceps the entire time. This first phase works the type I slow twitch muscle fibres that are targeted for endurance and will also mimic blood flow restriction training most effectively. When you’ve completed as many reps as you can, set the bar down and rest 10 seconds. Pick it up again and ‘cheat curl’ it to the top position. In this next phase, you’re going to start at the top and lower the bar to just above 90 degrees of elbow flexion, which is the sticking point for most people. This should be a slower, more controlled movement than the first part. Lower the bar, then pause at that mid-range position briefly before curling it back up without momentum, focusing on squeezing the biceps hard. This phase works the type IIa fast twitch muscle fibres. When you’ve completed six to eight reps (or as many as you can get), set the bar down and rest for another 10 seconds again. The final phase is going to be full-range curls. What began as a weight you could get 12 to 15 reps with will become a gut-wrenching struggle to get just three reps. You’ve pre-fatigued your biceps, which means that the entire range of motion will be essentially a constant-tension strength test the whole way up. You’ll feel a massive contraction in your biceps as your body recruits more motor units and muscle fibres in order to move the weight. Perform as many full reps as you can with good form, but not necessarily strict form, focusing on powering up the weight with intense muscle contraction and minimum momentum or body movement. 42 / Australian Iron Man

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CREATE MONSTER ARMS We all know the best part of a set is the last few reps, when your muscles are screaming and you’re pushing yourself to the limit. Now imagine hitting this phase with progressively heavier loading and increased tension rather than diminished loading and tension, which is what happens in a drop set. To specifically target the arms, we’ll use the barbell curl and the triceps pushdown. You’ll superset these two exercises in triple add set fashion, starting with barbell curls and immediately going to pushdowns. By the time you finish the training, your arms will be completely swollen with blood.

EXERCISE 1B Å

TRICEPS PUSHDOWN

Just like the biceps curl, this weight should be something you could normally use for 12 reps of full-range training. The first phase will be very short range of motion near the contracted position to target your type I muscle fibres. Attach a straight bar to a high pulley. Push down into the bottom position. Let the handle come up a few inches, then push back down. That is your first rep range. Perform as many reps as you can in this range, aiming for at least 30 reps or more. When you’ve finished, let the handle up, rest for 10 seconds, then start the next phase. Push the bar down into the bottom position again. Then let it come up to just below the sticking point, which, like the barbell curl, is elbows bent at 90 degrees. Now perform reps in that range with strict form and a controlled movement. Aim for six to eight reps (or as many as you can get). Use a deliberate movement with no momentum and a hard muscle contraction at the bottom of every rep. When you’re done, rest 10 seconds, then prepare for full-range reps. Some body movement is okay here in order to get the reps. Just like in the barbell curls, you’ll be pre-fatiguing your muscles in the stronger range of motion before you hit this full-range movement. Make sure you’re using a powerful pushdown movement to activate those type IIb fibres, aiming for one to three reps. Rest for one minute before beginning Superset 2.

44 / Australian Iron Man

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CREATE MONSTER ARMS

46 / Australian Iron Man

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Not only are you going to get the benefits of working all the muscle-fibre types in your biceps and triceps, the massive influx of blood has several notable benefits as well. Why is this important? For one, it will improve microcirculation in the muscles, which helps set the stage for more efficient nutrient and oxygen transport, which directly improves growth capability in muscles. Secondly, continuous tension, partialrange training works very much like

blood flow restriction training (also known as occlusion training), but without requiring the use of cumbersome knee wraps or blood pressure cuffs. Blood flow restriction training has been proven to be very effective for triggering hypertrophy. After you’ve fatigued pretty much every muscle fibre in your upper arms in the first superset, we’re going to follow it up by loading the biceps and triceps under extreme stretch for a massive growth stimulus.

This form of stretching can help increase muscle growth by activating satellite cells, along with releasing anabolic growth factors, such as IGF-1 and myogenin, a special protein that is involved in muscle repair. These benefits will help multiply the growth stimulus you get from the triple add sets. You’ve just had a massive influx of blood to the biceps and triceps, and now we’re going to flood the muscles with those anabolic growth factors.

SUPERSET 2

EXTREME STRETCH EXERCISES

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EXERCISE 2A Å

The first superset is going to activate and work every muscle fibre in your upper arms. Then the second superset is going to target the extreme stretch position of the biceps and triceps to shock them into maximum growth. Perform this superset twice, resting for one minute between supersets.

BACK-OFF-BENCH INCLINE DUMBBELL CURL

The setup for this one is simple. Instead of sitting on the seat of the bench, set your feet on the seat and sit halfway up the bench so that your upper back is hanging off the top edge. Lie back so that your chest is forced out and your arms get pulled down and back by the weights. This change in position adds a stretch to the biceps at their origin (in the shoulder), whereas normal incline curls stretch primarily at the

insertion in the forearm. This means you’re stretching the biceps from both ends instead of just one. Perform these curls for six to eight reps, pausing in the bottom position for two to three seconds on each rep. At the bottom of the curl, make sure you keep your hands supinated (palms forward) to maximise the stretch on the biceps.

Australian Iron Man \ 47


CREATE MONSTER ARMS

Å

EXERCISE 2B

BODY WEIGHT TRICEPS EXTENSION

To perform this exercise, you’ll need a bar or railing that’s about two to three feet off the ground. I recommend either a Smith machine bar or an Olympic bar on the hooks of a power rack. Set your hands on the bar with a pronated grip (palms down) about six inches (15 cm) apart. Walk your feet back until they’re about three to four feet away from the bar. Your body will be almost horizontal. Now, keeping your elbows tucked in tight beside your head, bend your elbows and duck your head under the bar, performing an extension movement. At the bottom, hold that peak stretch position of the triceps for a few seconds, then push yourself back up to full extension. Aim for six to eight reps of this exercise. If you need to adjust the resistance, moving your feet in closer (or raising the bar) makes it easier, while moving your feet out further (or lowering the bar) makes it more difficult.

This short but brutally effective workout most likely represents a different stimulus than what your bi’s and tri’s usually get on arm day. For best results, try this once a week for four to six weeks, increasing the loads by five to 10 pounds (2.27–4.5 kg) once you’re able to get more than three reps on the final part of the add sets. After that, return to your usual style of arms training. Moving forward, you can sub this in on arms day every three weeks or when you need to break out of your rut to avoid stagnation.

48 / Australian Iron Man

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5 THINGSâ&#x20AC;Ś 5 Things You Can Learn from Sprinting

By Billie Paea Photography by Dallas Olsen

No training system is an island â&#x20AC;&#x201D; and that goes double for bodybuilding. By looking to other sports and training styles, we can improve our fitness, our strength and our physiques. These five sprinting concepts have something to teach bodybuilders.

52 / Australian Iron Man

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SPRINTING

1.

Explosive power. Sprinting helps you produce explosive power. When the gun goes off at the start of a race, the whole body must explode and propel itself down the track. The key element to success is contracting the muscle fibres as quickly as possible. In addition, activation of the core muscles is crucial. This also transfers to power training.

2.

Body position. In sprinting, your body position is critical to getting not only ahead of the competition, but also in securing your own safety. This transfers to intense training in the gym too — body position in each exercise is crucial. When working at speed there is a high risk of injury. You need to be in control of your technique and breathing, as well as making sure you’re activating the target muscles.

3.

Neuromuscular efficiency. Sprinting requires proper recruitment of particular muscle groups to alternately produce and reduce force while also stabilising the body. Stability produces power. In bodybuilding, you need to have neuromuscular efficiency to effectively feel your target muscles working — the mind/muscle connection. Sprinters instinctively understand this and are regularly improving their motor unit recruitment.

4.

Dynamic stability. Sprinters are able to stabilise their joints while the whole body is moving. Bodybuilders require balance and stability, especially in isolation exercises, to work a target muscle without recruiting ‘helper muscles’. This concept from sprinting will help you think about how something can be stable while also in motion.

5.

Flexibility/mobility. To produce explosive power like a sprinter, there also needs to be no weak links stopping the body from propelling itself. Sprinters can have no stiffness in their joints or muscles. Bodybuilders need to work their muscles through a full range of motion with each exercise; increasing the mobility of joints and the flexibility of muscles can help you push through sticking points and increase your range of motion to spur strength and size gains.

BONUS POINT: Lactate threshold management. The lactate threshold is the exercise intensity at which lactate acid starts to accumulate. Increasing anaerobic power can help maintain a higher intensity for a longer period of time. This is a key factor of my style of power training. www.ironmanmag.com.au

TRAIN LIKE A SPRINTER:

Billie’s 3 top power training exercises Squats, 5 x 5 reps • Feet flat on floor, shoulder-width apart. • Back flat and neutral neck position. • Feel the weight between back and traps. • Descend from the hips. • Check your knees. • Keep your weight back. • Go all the way down. • Think about squatting up on the way down. • Focus on your glutes. • Keep your chest up. • Drive your hips up. Power cleans, 3 x 6 reps • Feet flat on floor. • Grab barbell with tension on bar. • Pull up through heels and, pushing up through legs, activate your traps. • Keep the bar close to your body. • As weight goes up, bring your body underneath to catch the weight in your hands and upper chest. Lunges, 3 x 12 reps • Dumbbells held in each hand — or barbell on shoulders — making sure core is tight. • Bend at the knee and stabilise joints.

Billie Paea has represented Niue Island in the 100 metre sprint, long jump and 4x100metre relays at the Commonwealth Games in Manchester 2002/Melbourne 2006/India 2010 and various Oceania games meets. His passion for coaching has led to him coaching many international-level athletes. His main focus is developing the next generation of aspiring athletes. Due to a few major injuries in the sport, he stopped competitive sprinting and has since focused on strength and resistance training to build muscle. Billie now competes as a natural bodybuilder in various federations.

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N eux Neveux u

54 / Australian Iron Man

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S Gointo anyyweights room and you will notice two things: 1) Membersblasting out rep after rep; and 2) Those same membersbbeing ridiculed on HOW they perform their reps. Thesedays,social media allows such barraging as commonplace. Everything from curling in the squat rack to sneakyygym shots of some of the most outrageous form youhhave ever seen. However, what if those ridiculed repswere actually part of someoneâ&#x20AC;&#x2122;s fitness goal? By Josh Dickinson

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Australian Iron Man \ 55


THE NOTORIOUS REP What is a rep? Let’s get back to basics. In the gym, a repetition can be best described as the act of ‘lifting a weight’, or completing a set movement (i.e. in a body weight exercise). If you pick up a barbell and curl it, from start to finish, you have then performed one repetition. If you repeat the process and do it again, you will have performed two repetitions. The total number of repetitions that you perform successively is then quantified as a set. And then the collection of sets you perform is your workout. It leads me to question, aside from safety’s sake, why do some people get so bent out of shape with how someone else performs their reps? I am steadfast in my approach to performing a repetition. I believe performing the perfect rep is an art form, with much more to think about than just lifting a weight from A to B. I am training

for a purpose, and I think this is the often forgotten element when judging your fellow gym rat: training specificity.

Why people train = how people train I have been training for 23 years. I picked up my first barbell at 16, and now at age 39 I feel that it is only in the last couple of years that I have really started to learn how to train effectively. In retrospect, I know I could have used many of my earlier years more effectively, with much better results, if I knew then what I know now. Presently, I feel I am getting the best results of my career and I put it down to HOW I train. That essentially ends with how I perform each and every repetition directed by my goal. For strength athletes (strongman, powerlifters, Olympic lifters, etc.), their primary concern is to be able to lift the

heaviest weight from A to B. Physique improvements will usually come second to their goals of improved performance in their sport’s lifts. For bodybuilders and physique athletes, on the other hand, their goal is on visual physical improvements: size, shape, symmetry and balance of an overall physique. The strength gained by progressive overload will be a secondary (though welcomed) goal of consistent training for physique development. So, it is safe to say that if you had a different training goal, you would train slightly differently. You might use similar modalities, but there also must be specialisation to your own determined goal. When I was a younger gym rat, I just looked at what the other guys were doing and did that. If they did something a certain way, I emulated. They were ahead of me, so of course they knew better.

I believe performing the perfect rep is an art form, with much more to think about than just lifting a weight from A to B: I am training for a purpose.

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For strength athletes, their primary concern is to be able to lift the heaviest weight from A to B. Physique improvements will usually come second to their goals of improved performance in their sport’s lifts.

OVER TIME, WE NEED TO LIFT HEAVIER WEIGHTS SO OUR MUSCLES WILL GROW AND ADAPT TO THE INCREASING STIMULUS. A great example of this is with the deadlift. No one ever taught me how to deadlift back in the day; I just watched and imitated. Now is the deadlift inherently bad for your back? No. Using poor form when doing a deadlift — now that is bad for your back. Ah, but is rounding your back when performing a deadlift bad for your back? If you know what you are doing, then I don’t believe so. I doubt any deadlift world record has ever been set holding your spine in a ‘neutral position’ — but then again I doubt any recreational, novice lifter has ever set a deadlift world record. To break a world record, you must be a highly skilled strength athlete who is proficient in lifting with a style that will allow maximal poundages to rise off the floor. It is not something that you just do by chance! Do I suffer from a crook back these days? Well, it’s not the best. That’s my point. I only watched what the other guys were doing; I just didn’t know their ‘whys’ and I was never taught how.

Fitting the reps to your goal I believe you need to train for your goal. How you perform a repetition www.ironmanmag.com.au

is fundamental to your training objective. A powerlifter focused on increasing loads will essentially train differently to, say, someone aiming to be a physique champion. Of course, progressive overload still applies, regardless of your how. We should always strive to be lifting more weight, but our training goal will ultimately govern our performance. If it were simply a matter of ‘weight on the bar’, strength athletes would have the best physiques walking the earth. But compared to a seasoned bodybuilder, we know who looks better. And I suppose, that very question is open to subjectivity, for how am I measure ‘better’ — by look, or performance? They have different goals! However, no matter our goal, we should always train safely.

So, is there a best way to rep? Determined for the goals we are training for, yes. Personal performance will all start with your posture and positioning. Regardless of the exercise, are you ‘set up’ correctly to be able to

perform at the best of your abilities? And once your posture is set, how is your range of motion? A full range of motion is a judging criteria within strength sports. You will be judged on the full completion of your rep from start to finish, but if you ventured with me into the gym and we performed some barbell curls (in the squat rack, of course!), my purpose is different. The bar will be brushing my legs in the bottom position, and travelling no higher than my nipple line on the contraction. I want to keep the tension in the biceps and feel the movement, not just swing the weight from A to B. I want to lower the bar under control instead of just dropping it. I am always aiming to improve my rep performance, every rep and every set! Have you ever noticed when you watch someone in the gym, if they’re training in a higher rep range, their form is controlled and well executed? Yet, as the weight increases and the reps come down (say from 12 to six), then the standard of rep drops. That controlled movement has been replaced with a swing, excessive hip drive, and lack of control through the negative. Why has there been a change in execution just because we are now in a different rep range? Shouldn’t our performance be the same? I think it is important to maintain the same standard. That way you know your Australian Iron Man \ 57


THE NOTORIOUS REP

SCAN WITH YOUR INSITE APP TO WATCH JOSH TALK ABOUT RESULTS.

Where does progressive overload fit in? Regardless of your type or style of training, as mentioned before, progressive overload is still king. Over time, we need to lift heavier weights so our muscles will grow and adapt to the increasing stimulus. But when do we best increase the weight? I feel when we best deserve it. Too many lifters increase the weights too soon. They hardly have the ability to execute the lift with control at a set weight, but they feel they need to increase the load there and then. We have all done it. It feels good to brag about our numbers, but is that always related to our personal goal? Let me ask, if you are struggling with 100 kg on the bench for six reps, then aiming for the same reps with 105 isn’t going to end well. Maybe wait until you can handle the weight with consistent form, that you’re 58 / Australian Iron Man

ppy with, before increasing the hap loaad. It’s not just about how much on the bar; it’s how that set weight is o is h handled through the entire range of m motion for the targeted number of rreps. The same goes for strength athletes; we know records are only officially bro oken on the platform — the gym isn’t com mpetition. Everything else is part of thee planned preparation and build-up. You ur weight selection is simply a means to an a end, to allow you to perform the BEST REP possible, to stimulate the pro ocession in achieving your goals nothing more. With every rep you —n perrform, you move one step closer to you ur goal. But you don’t win by simply turning up — make that very next rep you ur competition. Jo osh Dickinson is a certified body transformation sp pecialist, competitor and founder of www. ph hysique-essentials.com. You can learn more about realising your full athletic potential in his new e-book, Ordinary to Outstanding: Ho ow to unleash your inner athlete. It’s avvailable by free download at www.physique-essentials. co om/be-outstanding.

Neveux

gains are coming down to pure strength increases, and your performance hasn’t improved by momentum. All to move bigger poundages.

Neveux

Too many lifters increase the weights too soon. It feels good to brag about our numbers, but is that always related to our personal goal?

Bodybuilders and physique athletes train for visual physical improvement. How you perform a repetition is fundamental to your training objective.

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Mike Con

60 / Australian Iron Man

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You mid wan you sect t abs tim r tim ion a for e. F e w fte sum ol o ith r ac m w th mir cid er, r ese acle ently ight? gold pil s gai Or, en r and ning at lea ules tho a fe st, and usan w kil you w you ds o os in ant just f cru the to ti mig nch win ghte ht p es, ter. I n up ul t you f yo yo hro ma uâ&#x20AC;&#x2122;re ur ugh y no wa . t ge stin t the g re in

6 R SUM ULES S M

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Australian Iron Man \ 61


6 RULES FOR A SUMMER SIX-PACK The main reason you’ve got a layer of protective coating over your midsection is most likely because of your winter diet. Those late-night Maccas runs, those times you ‘accidentally’ ate the whole box of cookies and those wine and cheese nights all add up eventually. Although, when it comes to diet, you don’t need to make it boring and unsustainable. Your first step to achieving a toned summer midsection is to understand what’s in your food and your portion sizes. Eat a balanced amount of protein, carbs and fats to suit your personal requirements. Get enough fibre and eat your vegetables. Most of all, make sure your food is still enjoyable and that you’re still including the foods that you love (while keeping portion sizes in mind). Otherwise, you’ll fall off track within a week. Basically, eat how your mother used to tell you to.

Remember calories in vs. calories out With all that diet advice in mind, the only way to get rid of unwanted fat is to expend more calories than you eat. This is where portion sizes and an understanding of what you’re eating come into play. We can make the equation really simple. A calorie is basically just a measurement of energy. If you eat more than the amount of energy you expend, your body will save that energy up for later use (as fat). If you eat less than that,

you’ll start burning the excess energy off and start losing weight. Just make sure you’re eating the right amount to still have energy and be able to recover from training and, at the same time, be losing body fat.

Exercises like squats, deadlifts and overhead presses will be more effective in building the muscle required for a tight core than crunches alone.

Do the right type of training If you think doing ab exercises will reduce the fat on your stomach and make it tighter and more toned, you’re looking at it the wrong way. You can’t spot-reduce fat. Your abs aren’t going to suddenly pop out one day — you need to gain muscle and lose fat in general and you’ll need to do more than just crunches. You’ll need to focus on heavy, compound exercises. Exercises like squats, deadlifts and overhead presses will be more effective in building the muscle required for a tight core than crunches alone. Heavy compound exercises like these require a huge amount of muscle activation — not only of your abs, but also the rest of your body. You don’t need any extra muscle, you say? If you’re in a calorie deficit, you’re unlikely to actually add any extra muscle, but you are more likely to hold on to the muscle you do have by including the right type of training.

Michael Neveux

Sort your diet out

your goals, your exercise preferences and your health. For all of my clients, my main focus is on high-intensity interval training (HIIT). If your health and fitness levels permit, things like sprints or cycling intervals are great for losing fat, expending calories, improving your fitness level and your health in general. It’s easy: pick an exercise, go flat out for 20-to-30 seconds, have a minute or two of complete rest and then repeat for 20 minutes. You also need to make sure you’re doing something that you enjoy. Hours and hours walking on the treadmill may not be what I’d usually prescribe to a client, but if you love it and it’s the only cardio that your fitness and health permits, then go for it. The golden rule is the more intense, the better. But do what you enjoy and also listen to your body.

Do the right type of cardio You’ve probably heard a million and one different opinions when it comes to cardio. The truth is, it depends on who you are, your age, your fitness level,

The golden rule for cardio is the more intense, the better. But do what you enjoy and also listen to your body.

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Michael Neveux

Look at your lifestyle When it comes to getting lean, lifestyle is often a forgotten factor. Lack of sleep, work stress, home stress, late nights in the office, sitting all day and spending your days inside can all contribute to the reasons why your abs are still in hiding. www.ironmanmag.com.au


I see it all the time with my own clients. They have a stressful few weeks at work, they haven’t slept and they’ve spent all day, every day in the office. Before they know it, they’ve gained weight, they’re bloated, their progress starts going backwards and the only thing that’s changed is their lifestyle. Without sufficient sleep, not only will you hinder your ability to recover from your workouts, you’ll also be more likely to make poor decisions when it comes to food. In addition to that, when stress causes abnormally high amounts of the hormone cortisol, you’ll find yourself reaching for comfort food. Excess cortisol over an extended period of time can also make you more likely to store visceral fat around your midsection. Now, it’s not like you can just cancel work at the drop of a hat but you can try to minimise stress, prioritise sleep and find ways to manage stress better.

Abs won’t happen overnight and it’s a task that will take some hard work, sweat and consistency.

Put on the final touches When you get close to your goal, sometimes it’s just the little things that make a big difference. Number one: have a look at how much salt is in your diet. Salt is actually really important for your health, so you don’t need to cut it out completely, but if you’re constantly adding excess salt to your food, you’ll end up looking bloated and puffy. On the same point, making sure you’re hydrated will avoid water retention. It sounds illogical, but the more water you drink, the less water retention and bloating you’ll experience. Lastly, the ultimate secret is a tan (I recommend to fake it till you make it, in this case). It’s widely known you’ll lose five per cent body fat by getting a tan… Well, at least you’ll look like it! These golden rules should have you well on your way to tackling your summer shred. Abs won’t happen overnight and it’s definitely a task that will take some hard work, sweat and consistency. You’ll need to be at a very low level of body fat and it might take a few weeks, a few months or a few years but with the right diet and training, it’s definitely not impossible.

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SCAN WITH YOUR IN-SITE APP TO WATCH ROSIE’S VIDEO ON STAYING MOTIVATED. Guilliani

Rosie Johnson is a Gold Coast-based personal trainer, coach, powerlifter and ex-bikini competitor. Check out her website www. rosiejfitness.com.au and her social media Instagram @rosie_j_fitness and facebook. com/rosiejfitness.

Australian Iron Man \ 63


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SABOTEURS How sleep and tiredness are affecting your gains By Susan Baxter

Although you might have cracked the habit of regular exercise on top of a demanding work schedule, your progress sometimes stagnates. Your balance of working hard at your career, working out regularly and managing to stay on top of family and social commitments might seem ideal, so why are you not achieving the results you desire? Is there something else that might be affecting your progress and causing this plateau? Recent research studies on sleep and associated tiredness might shed some light on these issues.

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Australian Iron Man \ 65


SILENT SABOTEURS

P

There’s more to getting proper rest than simply averaging six-to-eight hours a night.

poorer food decisions, and less likely to participate in exercise. An American study has reported a link between lower self-control for decisions when cognitively drained or fatigued2. It is therefore not just a lack of sleep that can have an impact on your waistline or your fitness level; it is also the feeling resulting from a draining and cognitively demanding day. Finally, your recreational ‘windingdown’ activities upon getting home after a demanding day can also be a problem, highlighted by sleep historian Roger Ekirch of Virginia Tech3. Computers,

There are going to be times when your career is demanding a lot from you. Try to reduce the stressors on your body during these times — and that includes exercise.

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Michael Neveux

revious research has highlighted the importance of achieving adequate sleep on a nightly basis. While the amount of sleep considered to be adequate differs depending on your age and activity level, it’s generally accepted to be somewhere around six and eight hours per night. However, simply averaging six-to-eight hours a night is not the entire picture, as a new study suggests1. ‘Social jet lag’ describes the all-toocommon situation in which there is a marked contrast between the number of hours you sleep during the week compared to the number of hours you sleep during the weekend. This variation in sleep — social jetlag — has negative consequences on health regardless of whether you use the weekend to catch up on a shortage of sleep during the week, or if you use the week to catch up following the weekend. In a longitudinal study of 815 non-shift workers, social jetlag was associated with metabolic disturbances and obesity. Social jetlag was also greater in obese individuals who were metabolically unhealthy (e.g. those who didn’t exercise) than those who were obese but metabolically healthy. Feeling brain-dead or experiencing ‘cognitive fatigue’ is certainly hard to avoid in a world of competing pressures. However, this particular feeling at the end of a demanding day can make you more likely to make

smartphones and light bulbs trick the body into believing that it is mid-day and not time for lights-out. It is the reduction of the sleep quality — and the inability to get into a deep sleep as a result — that can lead to the reduced ability to think creatively, and also to increases in appetite and stress hormones. Therefore, you are more likely to feel hungry and to consume on average an extra 500 calories from being tired despite not using more energy during the day. The food choices during such tired states often tend to be of poorer quality — and more calorie dense. Regardless of whether you can overcome the feeling of being braindead in order to get yourself to the gym, willpower is often paramount in how easily you can push yourself to complete your exercise regime. Don’t forget that there are going to be times when your career is demanding a lot from you. In these instances, it is advisable to reduce the demands that you are also placing on your body during your workouts. Exercise, while being a good influence, is also a stressor on the body, which means it is advisable to schedule higher-paced sessions and increased volume only when the demands of your work or home life aren’t competing for your energy. Unfortunately, in any highly paced career setting, a demanding day is generally unavoidable. So, what can you do to address such issues of social jetlag, technology overload and the feeling of being brain-dead? www.ironmanmag.com.au


Social jetlag has negative consequences on health, no matter how much you try to use the weekend to catch up on sleep.

PRACTICAL TIPS: PACK YOUR BAGS. Reduce the chance of abandoning your good gym intentions by packing your gym bag early and heading straight to the gym after work. Or alternatively, find an earlier time in the day; people who start the day by exercising have been shown to be more likely to make better decisions during the day. CREATE A ROUTINE FOR GYM TIME — AND FOR BEDTIME. Making a ritual habit that you follow will allow you to more easily get into the mindset of sleep time or exercise time.

USE SHORT BREAKS TO INCREASE YOUR NEAT (nonexercise activity thermogenesis), which can also be a great mental refresher. If you’re at a desk all day, stand up and walk around every half hour or so.

GET PREPARED WITH HEALTHY SNACKS. People who have a bowl of fruit by their desk are more likely to make better food decisions during the day. KEEP YOUR FRIDGE STOCKED. The old adage of ‘don’t shop when you are hungry’ still holds true. If you are faced with making dinner after a long day, and the day is made longer by a trip to pick up food, you are setting yourself up for failure. www.ironmanmag.com.au

TRY TO STAY ON TRACK OVERALL WITH THE BALANCE OF SLEEP THAT YOU ARE GETTING. Putting sleep off until the weekend, or using the week to recover from your weekend, should be a last resort, not a tradition. It is increasingly recognised that consistent patterns and times of sleep confer health benefits.

LIMIT YOUR SCREEN TIME. Switch off tablets and smartphones an hour or so before bedtime, and consider purchasing a traditional red digital alarm clock.

References 1 Parsons, Michael J., et al. (2015). ‘Social jetlag, obesity and metabolic disorder: investigation in a cohort study.’ International Journal of Obesity 39.5 (2015): 842-848. 2 Hagger, Martin S., and Nikos LD Chatzisarantis. (2013). ‘The strength model of self-control: recent advances and implications for public health.’ Social Neuroscience and Public Health. Springer New York, 2013. 123-139. 3 Hegarty, Stephanie. (2012). ‘The myth of the eight-hour sleep.’ BBC News Magazine. London (UK): BBC World Service (2012).

Dr. Susan Baxter is an NZIFBB bikini competitor and Topmark Nutrition athlete who presents seminars and workshops at international fitness expos and scientific conferences. She holds a PhD in exercise and health psychology from the University of Otago and has a strong commitment to research-driven results for overcoming barriers to exercise and enhancing and facilitating evidence-based practice. Check out her ‘Suz Baxter’ athlete page on Facebook for more fit tips and information.

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Derek Duszynski Age: 32 Lives: Los Angeles, CA Profession: Nutritionist/ trainer/contest prep coach Likes: Dogs, the beach, the gym, food, sleeping in, video games, going to movies Dislikes: People who don’t clean up after themselves, rude people, bad drivers Favourite clean meal: Ground beef with mustard and ketchup Favourite cheat meal: Pizza, burgers, Krispy Kreme doughnuts, key lime pie, ice cream Drives: Black Cadillac CTS Wants to drive: I’m good with my car Listens to: Rap/hip-hop and rock/alternative/indie Favourite movie: Heat Last book read: The Girl With The Dragon Tattoo by Stieg Larsson Sponsor: Barrister Executive Suites

@derekduszynski @derekduszynski derekdonline.com fitlifeexclusive.com www.ironmanmag.com.au

Australian Iron Man \ 69


EMBRACE THE PAIN

THERE ARE THOSE WHO DO LEG EXERCISES, AND THEN THERE ARE THOSE WHO TRAIN LEGS. + + + + + + + + + + + + + + + + + + + + +

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The first group — the type that goes to the gym to do a few ‘bro sets’ of leg presses followed by machine leg curls and machine leg extensions — aren’t maximising their potential. Those people are going to have a training career filled with bewilderment over why their legs don’t see any development. The people who love training legs are the ones who have embraced the sheer difficulty of it. I will freely admit that I hate training legs. But because of that hatred I have forced myself to do some of the most uncomfortable exercises to help them grow. There is one problem for me that is hard to overcome: I am tall with long legs. This means the normal ‘squat all day’ strategy doesn’t work for putting on size. Back squats don’t target my quads as well as front squats, and going heavy does little to add size unless I do a ton of sets to add volume. I need to overdose on volume to get my legs to grow. I created this workout as an alternative to grinding through a mind-numbing number of sets and reps. It has helped numerous clients of mine add size to their legs in between blocks of training that are focused on developing strength. In fact, this program carries over very well when it’s time to shift the focus back to strength. This workout starts off by pre-exhausting the legs. In this case, I use a superset to prime the legs for the heavier loads to come in the session. Pre-exhausting your legs before doing squats is hard, front squats are brutal, single-leg presses are difficult, and single-leg Romanian deadlifts are absolutely humbling. Top that off with barbell hip thrusts, which can be very uncomfortable when an iron bar is digging into your hips, and you have a training session that is full of adventure for the majority of us who look at leg day as a curse. Do this for a month and perform it correctly and I bet you will not only see some differences in your legs, you will also be more comfortable doing the uncomfortable exercises you have avoided in the past. 70 / Australian Iron Man

THE WORKOUT All reps listed for single-leg exercises are per leg. This means you will perform 24 total reps per set of the Romanian deadlift. Rest periods are to be taken between full sets. Do not take any rest between using the left and right side on a single exercise. Rest only after performing sets for both the right and left legs. EXERCISE 1A. Dumbbell Reverse Lunge

SETS 3

REPS 15

REST 0

1B. Dumbbell Jump Squat 2. Front Squat 3. Single-Leg Romanian Deadlift 4. Unilateral Leg Press 5. Barbell Hip Thrust

3 3 3 3 3

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45 sec 60 sec 45 sec 60 sec 45 sec

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EMBRACE THE PAIN SUPERSET DUMBBELL REVERSE LUNGE AND DUMBBELL JUMP SQUAT (NOT PICTURED)

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For the first exercise, you will hold a dumbbell in each hand at your sides at arms’ length. Take a deep step backward until your front knee is bent 90 degrees and your rear knee almost touches the floor. Push off through the front heel and return to the starting position. Alternate legs as you perform 15 reps per leg. Don’t go too heavy on this exercise. You don’t want to push this to failure. The purpose is to get your quads warm and add stimulus to your glutes and hamstrings. Once you finish this exercise, immediately transition into the jumping squat for eight reps. With the dumbbells in the same position as in the lunge, descend slowly into a full squat and explode upward into a jump. Land and repeat. Be sure that when you land, you reposition your feet where you need them to be. Don’t perform this for speed. Take your time and do them correctly.

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SINGLE-LEG ROMANIAN DEADLIFT This is a very hard exercise for many because of the balance that is demanded, but they are an absolute killer for your hamstrings and glutes and deserve a place in your training repertoire. Not only do they target the posterior chain very well, they are also much easier on your lower back than a good morning or a standard Romanian deadlift. To perform these with the left leg, grab a dumbbell or kettlebell in your right hand and let it hang. You may use a power rack to balance yourself, but don’t grab the rack in an effort to add some help to the exercise. Keep your left leg firmly planted while hinging your hips backward and bending over 72 / Australian Iron Man

with the weight in front of you. Use your right leg for counterbalance by letting it rise behind you while keeping it as straight as possible. Switch hands with the dumbbell and do the other leg immediately after you’re finished with the first leg. The key thing to remember here is that you don’t just fold at the waist, you push your glutes backward while bending over. This is called a hip hinge, and it’s an important move to master since it occurs in deadlifts, kettlebell swings, good mornings and many of the Olympic lift variations. The basic hinge action is the same in all of them, except here you’re doing it with just one leg. www.ironmanmag.com.au


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EMBRACE THE PAIN

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FRONT SQUAT This is the preferred squat for building quads. You are more upright, your feet stay closer together, you descend deeper, and it can be done by almost everyone with minimal instruction. The key is to find a weight that you can do for eight moderately difficult reps and repeat it for three sets. If you find the first set is too heavy, you will fail before you hit eight reps on the last set. Since your legs are already warmed up from the previous superset, you don’t need to take as long to find a working weight as you would if you started off the session with squats. Exercise cadence is important here. The point of this training is to build muscle first and foremost, so if you’re flying through a set quickly, you aren’t getting the full effect of the exercise. Descend for a three-count and move the bar up for a controlled two-count. Do not move explosively; keep the weight under control. At the top of the exercise, don’t come to a full stand. Instead, keep your knees slightly bent and immediately continue into the next rep. This will help keep more tension on your quads, therefore making this exercise harder. Yes, harder. Building muscle isn’t meant to be easy.

74 / Australian Iron Man

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EMBRACE THE PAIN UNILATERAL LEG PRESS

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I prefer these over the traditional leg press for a few reasons. First, because it is yet another unilateral exercise that’s harder than the normal version. Second, it is much easier on the lower back than the regular leg press because you aren’t going to compress your lumbar area with a single-leg press. Third, these not only work your quads very well, they also hammer your glutes, which are forced to do some of the work for you. You will want to perform these presses with about half of the weight you can do for 15 reps, and even that may be too much to start off. Place your foot in the centre of the platform. If you are doing these with the left foot, keep it a little to the left side of the platform, and the same goes for the right. The nontraining leg can be laid out in front of you under the platform. Unrack the weight and lower it with a three-count while pushing the weight back up with the same count. The super-slow cadence here is going to add another element of pain to this, so be sure to err on the side of going too light rather than too heavy. At the top of each rep, don’t lock your knees out. Keep tension on your quads by avoiding that, and it’s also safer for your knees. By now your legs will be fully exhausted if you have done this sequence correctly, with proper form and using the recommended rest times and exercise speeds.

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BARBELL HIP THRUST Sit on the floor with your back to a bench and a barbell in front of you loaded with a moderate weight. You can have a towel or pad wrapped around the centre of the bar to protect your hip bones if needed (you probably will need it). Lean back against the bench so your shoulder blades touch the pad. Now roll

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76 / Australian Iron Man

the bar toward your hips and centre it over yourself. Feel free to place your hands on the bar just outside of your hips. Bend your knees with your feet flat on the ground. Keep your feet slightly wider than your hips. Dig your shoulders into the pad and get ready to thrust. Push through your heels and thrust your hips upward until your hips are in full

extension. Flex the glutes for a long second and then slowly return the bar to the ground. Let it come to a complete stop between evey rep. It is imperative not to use this exercise as a means to show off strength. If you go too heavy, you will have a very hard time achieving full hip extension, and that defeats the purpose of it.

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HYBRID TRAINING Man Handle

By Eddie Avakoff, owner MetroFlex LBC

Begovic/Model: Eddie Avakoff

Don’t neglect this important strength-building move.

78 / Australian Iron Man

The phrase ‘functional fitness’ gets thrown around all the time, but what does that actually mean? At its root, a functional movement means it has an everyday applicability. For example, people are always going to get on and off the toilet, so you might as well squat (and get good at it). People are always going to pick things off the ground, so it’s smart to train your deadlift. Basically, put yourself though the load and posture of a movement and ask yourself if you’re going to mimic that pattern in your everyday life. Biceps curls standing on a Bosu ball? Not so much. Just the same, we talk about grip strength and its many advantages in everyday life. Improving grip strength is, in my opinion, far more functional than curling and pumping up your biceps. When it comes to functionality, grip strength is the key to so much: climbing, gymnastics, a monster deadlift, wrestling, barbell rows, hanging leg raise, pull-ups and basically the entire sport of strongman. Grip strength is key to building strength. Not to mention, no guy ever wants to let a girl down by failing to open a tightly sealed jar. Seriously, that’s embarrassing. Don’t ever do that. Now that we’ve established that grip strength is important, let’s figure out how to improve it. First, do not use that stupid stick with the rope attached to a weight. The damn wrist roller is more of a shoulder workout than it is for your grip. And with what little grip strength it might give you, good luck keeping up with the people using the exercises I have described here. Grip strength largely is about variety: heavy weights, high volume, and time under tension. Explore all three modalities in order to improve all aspects of your grip. Here are a few exercises that develop crushing grip strength and will help make your life easier as your grip strength improves. Heavy deadlifts: The first rule of developing a strong grip is never use straps when training with a barbell. If your back or legs are failing on a maxwww.ironmanmag.com.au


Begovic/Model: Eddie Avakoff

HYBRID TRAINING

effort pull but your grip is okay, then decrease the range of motion (through the use of rack pulls) and continue to increase weight until your grip gives out. Farmer walks: There’s two different ways to approach farmer walks to improve grip strength: max distance or max weight for a determined distance. (Note: Although it is a strongman event, racing through a determined distance for time does not necessarily yield gripstrength improvements.) Max distance means spick up a challenging weight and testing how far you can carry it without putting it down. If you’re running laps (down-back-down-back), brace yourself for the rebound of momentum upon the turns. Alternatively, you can set the distance — let’s say 20 metres — and carry the implements with as much weight as possible. For example, start with 250 pounds (113 kg) for each arm, then move to 300 pounds (136 kg), and finally max out at 320 pounds (145 kg) in each arm. Continue to increase the weight until you can pick up the weights but still find it very difficult to walk them down the allotted distance. Pull-ups: It doesn’t get any more basic than pull-ups. I am referring to strict pull-ups, of course, although I believe that CrossFit-style kipping pull-ups have their place in regards www.ironmanmag.com.au

to grip strength, but not necessarily overall strength gains. Volume is the key here as well as a full range of motion (fully extended elbows at the bottom and chin over the bar at the top). I try to attack pull-ups with as many reps as possible. At the very end of my sets, when I’ve exhausted all the strict pull-ups I can do, I’ll crank out as many kipping pull-ups as I can before dropping off the bar. This is really the only time I’d recommend training with kipping pull-ups (unless you compete in the sport of CrossFit, in which case it’s effective and necessary for your ‘game’). Only after you reach failure for strict pull-ups should you explore snagging a few extra reps through the use of kipping your body over the bar. At the end of the day, you’re holding onto the bar longer and that means increased grip strength.

can’t be tested anywhere else with such volume and variety of challenges. Get out of your element and venture into something new. If you have a decent base of fitness, rock climbing is a cool sport to try.

Rock climbing: This is probably the single best sport or activity I’ve ever competed in that improves strength in your hands. Grip strength is everything in rock climbing. The pinches and holds are enough to dislocate your fingers if you’re not adapted to the stress. I was fortunate to go to a school with a rockclimbing wall, which introduced me to this incredible sport. Since college, I’ve ventured to numerous rock-climbing gyms to keep up grip skills that really

Hopefully these exercises are some movements that you can implement into your training program to improve grip strength. I usually work my grip on back/deadlift days or whenever we go out of the gym and do strongman training. In the pursuit of being the most versatile and functional athlete that we can, grip strength shares a consistent relevance through its numerous athletics. Don’t neglect or undervalue its importance.

Rolling thunder: I know I recommended that you avoid that ropeand-stick forearm device. And although this looks similar to it, I can assure you that it’s worse, in a good way. Rolling thunder is a strongman event in which you pick up weights, held by a special vertical collar, and hold for as long as possible. Usually, the grip is about two inches in diameter. The thick revolving handle makes lifting even a quarter of your deadlift max nearly impossible. Rolling thunder is usually completed for maximum weight picked up or for the most time holding a determined weight.

Australian Iron Man \ 79


GO PRO The Benefit of My Mistakes

By Thomas DeLauer

A fitness professional shares six lessons he had to learn the hard way. Some people are blessed to build a killer physique more easily than others. Some are impervious to temptation while others have genetics that let them recover more quickly from workouts. But one thing that we all have in common, regardless of diet, strength and willpower is that we all make mistakes. But mistakes are what allow us to become more refined, better versions of ourselves. If it weren’t for these pitfalls, there would never be any room for growth, figuratively and literally! Here are six critical mistakes that I made during my years of training and some ways that you can avoid them to be the best that you can be, every day.

Don’t lift so heavy

the entire body during squats. Keeping constant tension on the muscle — through slower reps, partial reps, and not always bottoming out at the end of a movement — allows you to go heavy, but with stress on the muscle and not on the joints.

One of the most important things that I wish I had learned earlier in my career was the simple concept of not lifting too heavy too often. I’m not even 30 years old, but I‘ve already begun to feel the repercussions of going overboard on squats and bench presses when I was in my 20s. We are instructed to lift heavy if we want to have muscle growth, so avoiding heavy lifts seems counterproductive, right? Wrong. What I learned was to lift heavy relative to the muscle. What I mean by that is there is a difference between taxing the quads during squats and taxing

Neglecting the rear delts With every client that I have ever worked with, I find that the rear deltoids are always targeted at the end of the shoulder workout. Making your rear deltoids an afterthought is a mistake. I went years training my rear deltoids at the end of my workout and it caused me to suffer from some serious anterior (frontal) development compared to my posterior (back). This led to problems for me, both aesthetically and functionally, that took years to fix and time away from other body parts that needed the attention. My suggestion is to train your rear delts first. In fact, the fun thing is that the pre-exhaustion of the rear deltoids allows you to get more focus on the lateral head of the shoulder (the key to achieving that bold round look) during the remainder of the workout. This same principle applies for any problem areas. For example, I now train my calves before ever stepping into the squat rack.

Neveux / Model: Thomas DeLauer

Too many protein shakes

80 / Australian Iron Man

I built my body on whey protein. Seriously, I used to drink four or five shakes a day, and I wondered why I wasn’t developing full, well-rounded muscle bellies. If only I had discovered the power of eating good old wholefood proteins earlier in my career, I would probably have a lot more density and be closer to where I want to be. What many people don’t realise is that specific proteins build specific types of muscle tissue. Rotating your source of protein can actually help develop a well-rounded muscle when it comes to density and size. My best solution for fixing an unhealthy addiction to whey protein shakes would be to wean yourself off of them slowly and only use them when www.ironmanmag.com.au


GO PRO

absolutely critical. The best times to have whey protein shakes are first thing in the morning and immediately postworkout. Remember, they are called supplements for a reason.

and breathe those words. We are led to believe that if you don’t adopt a full-blown fitness lifestyle, that you can never achieve the body that you desire. The fact is, this couldn’t be further from the truth. I used to sacrifice so many beautiful things in life for the sake of my fitness. I’m talking about missing out on simple adventures with my family, or avoiding certain athletic activities

Dieting for too long

I’m probably going to upset some people with this one! I know how much we all love to hate cardio, but the simple fact of the matter is that it’s good for us and it does help us achieve maximum results. Growing up, I loved cardio and it was a challenge for me to eliminate it from my routine when I was bodybuilding and overly concerned with sparing muscle mass. Sure enough, over time I found my progress slowly dwindling. If I could have maintained my cardiovascular endurance while adding muscle mass, I would’ve been able to effectively stay leaner at a much larger size. Instead, I took the road most travelled and got rid of much of my cardio. So how can you keep cardio in the mix without totally losing muscle mass and tone? Don’t worry about it so much! www.ironmanmag.com.au

because I didn’t want to waste recovery energy. This was no way to live! The purpose of being fit and looking great is so you can showcase it and utilise it, not just look good while you’re in your house eating and meal prepping. The most amazing thing is that my best gains and progress came when I stopped stressing out about fitness and let it become a naturally exciting interest that jived with what my life was all about.

It has become my observation that so many people stress about doing too much cardio that they cause themselves more tissue damage and stress by worrying than they do from the cardio in the first place. This doesn’t mean go out and run a marathon, but go out and do what feels natural. And better yet, don’t be afraid to get out and enjoy life, even if it means it involves cardio. Which brings me to my last and final mistake….

Don’t let fitness run your life “Fitness is a lifestyle.” We hear it time and time again. I used to eat, sleep,

Eric WainWright

Hating on cardio

Early on, I was a pretty chunky 275 pounds (125 kg). It took me a while to get lean and stay that way. This caused me to become somewhat obsessed with my body fat, which resulted in staying on a very strict diet for an extended period of time. Eric Wainwright / Model: Thomas DeLauer

This is one that I still pay the price for to this day. Early on, I was a pretty chunky 275 pounds (125 kg). It took me a while to get lean and stay that way. This caused me to become somewhat obsessed with my body fat, which resulted in staying on a very strict diet for an extended period of time. Where I apparently missed the memo is in that fact that dieting that hard for that long can be detrimental to your health and your long-term ability to stay lean. I am still battling a slowed metabolism from keeping my calories low for an extended period of time. What I have found to work the best is to incorporate regular cheat meals into your diet to restore leptin levels as well as stimulate the thyroid and overall metabolism. This can be a mental challenge for those of us who are chronic dieters, but just know that by simply adding a surge of calories now and then, you are likely keeping yourself leaner by doing so.

Thomas DeLauer is an accomplished fitness cover model who has devoted himself to living an active and healthy lifestyle without sacrificing the fun and excitement of life. Although he has the body to show some serious time in the gym, he embraces every day to its fullest, using a fit body and a fit mind to achieve his goals and experience new things. DeLauer lives by what he says: “I don’t live to work out, I work out to live.” Facebook.com/ThomasDeLauerMP Instagram: @ThomasDeLauer Twitter: @ThomasDeLauer

Australian Iron Man \ 81


WEEKEND WARRIORS ARN NGUYEN

82 / Australian Iron Man

Darren Burns

Late 2013, I made the commitment to get in shape but not just by hitting the gym and weightlifting. This time I wanted to be conditioned and fit as well, so to help lose weight, I jogged, biked and rowed a lot and from there I started incorporating HIIT training into my routine. The biggest change was nutrition. I read up heaps about how to burn body fat and healthy eating choices.

Darren Burns

I was born in Vietnam in 1980. Postwar, my family escaped and arrived in Alice Springs, NT in 1983 as refugees. Growing up, we were like many migrant families; my parents worked hard to put food on the table for my two younger brothers and myself. We didn’t have a lot of money, so most of my childhood was spent outdoors with my brothers, riding our bikes, playing sports and just generally being active. In 1989, we made the big move to Brisbane as we outgrew small-town Alice Springs. As a typical boy in the ’80s and ’90s, I watched a lot of the classic action heroes like Schwarzenegger, Stallone and Van Damme. Arnie particularly stood out due to his muscular physique, so he definitely opened my eyes to the world of muscles and bodybuilding. Being of Asian descent, we aren’t known for being big in size; however, I was always tall and it wasn’t till high school that I started to dabble in weight training. I couldn’t afford weights and didn’t want to burden my parents by asking them to buy me some, so I used things around the house like bricks for lifting and doing body weight exercises like push-ups and chin-ups for conditioning. I did this regularly and by my final year in high school I was pretty muscular for someone of my age. Once I finished high school and got a job, I joined a gym and went hard on the weight training; it was all about size and lifting big — I didn’t care about cardio. I got pretty big and hit 95 kg. My idol as far as physiques go back then was Sonny Bill Williams; he had the size but also the six-pack and, try as I might, I could never obtain the mythical six-pack. Things went downhill once I hit my 30s and life caught up with me. I neglected my health and I hit my heaviest of 100 kg, which mostly consisted of body fat. I didn’t really comprehend how unhealthy I was until 2013, when I thought I’d give the Bridge to Brisbane 10 km fun run a go. In my head I thought I could at least jog at a very slow pace, but after 400 metres I felt immense back pain, my lungs were closing in on me and I had to resort to walking. I saw thousands of people pass me comfortably. I felt so embarrassed; this was my turning point.

By mid-2014 I was a cut 82 kg with a single-digit body fat percentage and amazing conditioning to match. That year I re-entered the Bridge to Brisbane and did the 10 km in 52 minutes, which I was very happy with considering I barely finished the year before. Along my transformation journey, due to the success I was having with weight loss, I had friends ask to train with me in the park when I did my HIIT circuits. From having two-tofour friends, it grew to 20–25 people I was training. At the beginning of 2015, I got my Cert 3 and 4 in fitness and registered my group training business Shredlivin, which I run with my youngest brother An Nguyen. We specialise in group fitness sessions, training programs and eating guides. To date, my biggest accomplishment wasn’t the success I had with my own transformation but the knowledge and experience I gained through it, which has enabled me to help many of my clients achieve their fitness goals. Knowing I’ve helped them is the best reward. Entering a bodybuilding comp was never a goal of mine but I thought I’d enter one for experience and see what it was like — but also to support my brother, who was entering as well. We both entered the INBA Brisbane Classic; I competed in the Men’s Physique Novice and he went in Physique Open, as we didn’t want to compete against each other. It was a great day; I won my Novice division and my brother won the Open division and went on to win Overall Men’s Physique. Winning my class was special but winning it with my brother was the best feeling. The plan now is to put my energy into growing the business and helping my clients achieve their fitness goals. I do plan to compete again but not this year; my brother will be doing the competing for the both of us. Since our success at INBA we’ve been inundated with people, particularly from the Asian community, who have commented that we’ve inspired them to get into bodybuilding and fitness. Like I said at the start, we aren’t known for being big in size but if you believe and work hard, you will be rewarded for your efforts. www.ironmanmag.com.au


WEEKEND WARRIORS

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and health up a level and competed in the INBA Tropix, where I placed sixth in the Men’s Physique division. I’m currently preparing to compete in the Men’s Fitness and Physique categories at the INBA QLD titles. My vision is to inspire my family, friends and colleagues to be the best they can be through my business, personal endeavours and achievements. Connect with Ben on social media, via @_Ben_Doyle, Darren Burns

I am a proud Queenslander, originally from Townsville, now based in Brisbane currently working as a high-voltage test technician. While working, I’m also studying an Advanced Diploma of Applied Electrical Engineering and currently in the running for Apprentice of the Year award for the metropolitan region. Before commencing my electrical apprenticeship, I completed a Bachelor of Commerce degree with majors in accounting and finance, obtained a grade point average of 6.7 and was awarded a university medal for my academic achievement. While I enjoyed working as an accountant, I wanted a job that had a greater amount of interpersonal interaction, opportunity to work in a range of environments and the ability to use my hands to either create or repair a product. Shortly after deciding to make the change from office to field, I commenced prevocational studies in the Certificate 2 in electrotechnology as a pathway to enhance my prospects of obtaining an apprenticeship. Fast forward three years and I’m now a licensed electrician and I recently launched my own business, Trade Fit Industries. While completing my apprenticeship, I quickly identified the lack of awareness on the importance of health, fitness and nutrition and how it can impact productivity, workplace satisfaction and ultimately the quality of life of tradespeople. For this reason, I launched Trade Fit Industries earlier this year, which combines my passions for commerce, fitness and my role as an electrician. My vision is to use Trade Fit as a platform to provide specific nutritional solutions (ready-to-drink products targeted at tradies), education and inspiration to help support the specific demands of tradies. Being overweight as a child, I was encouraged to take up resistance training by my parents and experienced the benefits first-hand of how a healthy lifestyle adds to your overall quality of life. In May this year, I decided to take my passion for fitness

Darren Burns

BENDOYLE

@Tradefitindustries www.tradefit.org

Australian Iron Man \ 83


WEEKEND WARRIORS In 2012, I was 20 years old and decided I would compete in my first bodybuilding competition after finding a passion for weight training and loving the results, which motivated me even more. The first time I tried to bulk up, my nutrition plan entailed six meals a day: meal one was two cups of oats and a protein shake; every other meal was as much brown rice as I could eat and a large chicken breast. Gaining 25 kg in four months, I ‘bulked up’ with no idea what I was doing. I packed on a LOT of fat and finished that bulk at 105 kg with difficulties tying my shoelaces! With 16 weeks to prepare for the local regional NZ IFBB show, I cut down to 88 kg (dehydrated) for the show and took first place in both Novice Men under 90 kg and Junior Men (Under 21), which qualified me for the New Zealand Nationals in 2013. Two weeks after that show, I competed in NABBA Junior Men (Under 23), where I placed second to a very experienced athlete. After those two shows, again not knowing what I was really doing nutritionwise, I bulked up from 90 kg to 125 kg — again super fat — then started a 22-week prep for the NZ IFBB Nationals. I weighed in at 108 kg and entered the Novice O90 kg class, where I placed second in New Zealand. I continued on to a regional NZ IFBB show a week later at 105 kg (dehydrated), taking first place in my class in the Novice O90 kg. In November 2014, I started preparation for IFBB Australia Gold Coast Classic, where I placed third in the Novice category, which was a real eye opener for me being completely out-classed and out worked by a large margin. After a very rude awakening from these untested federations, as a natural athlete I decided to prep for the INBA Queensland Titles in September this year. I will also be doing the INBA Super Show in October. I do all my own nutrition and training plans and always have from the beginning of my journey. As a natural athlete, my goals are to attain my INBA pro card and be the best ambassador for the federation and the sport in the natural bodybuilding side. I love this sport with a passion; it is by far the hardest and most enjoyable 84 / Australian Iron Man

Allan Vella

EVAN MCPHEE

sport I have ever tried in my whole life. I have a goal to take out the world titles and win the Natural Olympia, which has been my dream ever since I started bodybuilding. Although I knew nothing about federation affiliations and testing protocols, etc, when I started my journey, I have now gathered the information and will continue my journey through the INBA. The atmosphere in the INBA is phenomenal; the judges I have spoken to are all very helpful and awesome people to chat with, which make the sport that much more enjoyable. People that have inspired me are the likes of natural athlete

Kiyoshi Moody (four-time world champ Natural Olympia), Ullysses Jr, Chul Soon, Roger Snipes, Ryan Terry and Charles Clairmonte. I am currently studying my Certificate 3 and 4 in personal training to pursue my career as a personal trainer and group fitness instructor. My goal as a career is to be a world-class trainer, have a worldwide client base and a reputation to be proud of in the industry, not just as a trainer but also as a world-class natural athlete in the INBA. I love to motivate and help anyone involved in the sport and I have definitely found a lifetime passion in bodybuilding. www.ironmanmag.com.au


WEEKEND WARRIORS

MONICA RICH My name is Monica and I am a mum of four children ranging from 15 to 30 years of age. I first competed after my first two were toddlers at the NSW titles for the ANBF. I came second and was consequently asked to represent Australia in New Zealand. However, I fell pregnant with my next two children and I was unable to fulfil that dream. Up until 18 months ago, I never thought my dream would one day come true… I am over 55 years of age and I have always weight trained but never to the intensity that I started in February 2014 when my mortgage broker, who I trained with, encouraged me to compete again. The challenge was on! I joined the INBA and ANB, priding myself in being

a natural athlete. Later on in the year, I focused on the INBA and qualified for the Natural Olympia in San Diego in November 2014. I was thrilled to wear the green and gold and to represent Australia. I achieved the Gold Medal Grandmaster Bodybuilding title and also came second in the Open Division against extremely tough competition. I represented Australia again in June in Dubai this year at the INBA World Titles, achieving a second in my division and fifth in the Open. To compete in Dubai was an achievement in a country where women’s bodybuilding was a very new experience. My journey to the stage has been rocky at times, made more

challenging with a full time career and my responsibilities as a sole parent. I almost gave up many times were it not for my dearest friends, family and an awesome nutrition coach and part-time weight training buddy, who has kept me on track. I have been fortunate to meet many people both here in Australia and overseas who all have a common goal in the pursuit of health and fitness. I compete against women half my age but I am dedicated to my training. I am often consulted for advice on women and training in the prenatal and postnatal period, as I am a midwife and personal trainer. This has been my expertise and the foundation of my knowledge to date.

My journey to the stage has been rocky at times, made more challenging with a full-time career and my responsibilities as a sole parent. People say I am an inspiration to others. As PTs we are all here to help others who find it difficult to commence and maintain an exercise regime. We are all here to guide and support you. I am proud of our younger generation coming through the ranks who will inspire others. They are our future — and I acknowledge them. I wish to forever maintain a gracious humility with the blessings and opportunities I have received along the way. It would be an honour to bring a better package each and every time I take to the stage and to compete against oneself with integrity, excellence, dedication and the spirit indicative of a natural athlete. November 2015 will see me at the Natural Olympia in Las Vegas. The competition will be fierce — but so will I!

Peter Tisdell

Follow me on:

www.ironmanmag.com.au

@Monicarichprenatalplus www.prenatalplus.com.au Australian Iron Man \ 85


WEEKEND WARRIORS

Are you a mild-mannered citizen by day but train like a superhero mornings, evenings and weekends? Send in your Weekend Warrior pics and stories to ironman@blitzmag.com.au

The motivation to start weight training for me started back when I was a solider of the Australian Army service in Iraq on operations. I was always known as being the small, skinny guy of the group, and being young and naïve I would say that I couldn’t put on weight because of my genetics. The base I was stationed at didn’t have a whole to do on it, but one thing it did have was a lot of gyms. So if we weren’t out on patrol, you could find us at the gym. I started by just tagging along with the regular gym users, but slowly, as I fell in love with what weight training can do and how it can make you feel, I would be the one instigating the trip to the gym, no matter how tired I was from being out patrolling all night. True story: One night a mate and I snuck out to hit the gym. Mid-set, the sirens sounded to indicate a rocket attack and, having snuck out, we didn’t have any of our vests or helmets. We made the decision to do the mad dash back to our rooms to get our gear and head to the bunker. Without exaggerating, on that run back a rocket landed no more the a hundred metres away. The things you do for gains! I fell in love with weight training so much over there that as soon as I was back in Australia, I left the army and I’m now heading into my eighth year in the health and fitness industry and also have the privilege to be a personal trainer manager for one of Queensland’s newest and biggest 24/7 Mega Clubs. The 2015 INBA Brisbane Classic was my first bodybuilding competition. Being that it’s the biggest natural bodybuilding competition, I thought it would be a good place to start. I did my whole prep myself. I decided that I know my body best, so I designed my own diet and training programs. Posing was watching YouTube clips from previous competition and looking at what I thought would look best with my body strengths and weakness, and then just practise, practise, practise. Being my first competition, the whole preparation was very experimental at times. Having noted along the journey the areas that I can improve, I know that during my next competition prep I will be able to work even harder with confidence. 86 / Australian Iron Man

Darren Burns

TOMMY SAGGUS

I placed second in both Men’s Novice Fitness and Physique; having then placed in the Men’s Physique opens behind state champions, I know I’m heading in the right direction. With the confidence and self-belief coming from the these results in my first competition and what I’ve learnt about my body, I know in my heart that I can put together a much better package and now the target is the Australian titles later this year. My inspiration has come from other INBA competitors. It’s not a

stretch to say that there are a lot of massive egos walking around the gym at any given time. But every fellow INBA competitor I’ve met during preparation or on the day of completion was among the most positive and encouraging people I have ever meet and with no trace of an ego suggesting that they’re better them me. Maybe it comes from the mental hardship it takes to prepare for a bodybuilding competition, but I’m absolutely honoured to now be a part of this amazing group of people. www.ironmanmag.com.au


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BEHIND THE BRAND Evelyn Faye Nutrition

Interview by Vance Ang

Person behind the brand: Ian Collins, Director and Owner

Ian (second from left) with some of the staff of the CBD store.

Thanks for taking the time to speak with Iron Man today. Can you give us a brief history into the genesis of Evelyn Faye? Evelyn Faye Nutrition started in Melbourne in 1974 — I bought in in 1995 — and it was very much into beauty and some health products. It changed itself over the years, towards vitamins and sports nutrition in about the 1990s, when the market was growing — and now it has become what it is, which is (roughly) half vitamins, half sports nutrition. You’re actually a qualified pharmacist, Ian. What was the impetus for you getting involved in sports supplementation and health food products? I had a pharmacy in North Balwyn (Melbourne) for 20 years. I decided to sell it and wander off and see what else there was and I came across 88 / Australian Iron Man

Evelyn Faye Nutrition and even though I wasn’t a ‘green’ person, I thought the movement towards vitamins and health was great, and at the same time I realised my knowledge from pharmacy and how the body works would be very helpful with sports nutrition. When you bought in to Evelyn Faye in 1995, what was your core mission statement? When we started, it was really to educate people on what vitamins and sports nutrition do, because back then there was not a lot of information around; remember, there was no internet. I can give you a great example of that; we used to turn up to the INBA competitions and put out our new products (such as EAS) and people — especially from the country but city-based people too — went wild; they were queued up six deep! They hadn’t

seen it and they didn’t know how it worked. But of course today everything is fairly easy to access. Evelyn Faye boasts a range of services. Can you explain the diverse suite of services the business offers its clients, as you do what a lot of other stores don’t? What we are all about is education. The staff we have here are very skilled; for example, the composition of my staff include a sports nutrition lecturer, senior sports nutritionists, naturopaths — people that are highly trained and are interested in giving knowledge to the public and that is what we felt was missing and that is what we have always done: help people look after themselves and to grow accordingly. From a sports nutrition point of view we offer consultations (for those that are interested), knowledge on the floor just by coming to speak to us and www.ironmanmag.com.au


EVELYN FAYE NUTRITION finding the right product to suit the people — we want to help people learn to use a product that suits and is right for them depending on their makeup, their metabolism and on the sports they choose. We specialise in knowing the difference required by a bodybuilder, a body sculptor, a cardio athlete, an endurance athlete and power athlete.

that are competing in bodybuilding and body shaping competitions, both men and women. These are people that come to us for advice on how they build up their nutrition and what supplements they take, and we are very aware of what is legal. So this is what we do and I guess we are fortunate that people come to us because they trust our staff.

You and Evelyn Faye Nutrition have been around this industry for a long time and are still going strong. What are the keys to operating such a successful brand? The main key to our success is the staff and their interest in people and in education. So many other places do not offer information; they allow people just to choose what they want and I think that is completely wrong — unless the person knows exactly what they are looking for — it is all about helping people go to the next level. We are privileged to look after a lot of sporting bodies, sports teams, athletes and clubs…so we work with AFL teams, individual AFL footballers who want personal advice; rugby players and teams; we have worked with Olympic athletes, such as those in the women’s water polo team; general athletics, running and we even helped the Olympic bobsled team. We look after many soccer players, tennis players, swimmers, school rowing teams and athletes in their formative years; we also do a lot of individual one-on-one consults for people

With your wealth of experience, Ian, what would you say have been the most profound changes in the industry say within the last five to 10 years? It’s an exciting, wonderful industry, because above all you are helping people with their health and that is the part that interests us. Obviously, from a business point of view, the advent of the internet has changed a lot. People now have knowledge and the ability to ask much better questions than they used to ask — but the other side of things is that there is also a lot of garbage on the internet, as you know. People read the blogs and read a lot of things that simply aren’t true, promises made that are incorrect and, unfortunately, sometimes the science behind what they are saying is not right. So we try to help people through that. People now know about products, know about injuries, know about sickness and not only are we addressing these things in sports nutrition, we’re also doing this as far as the vitamins, naturopathic herbs and consultations. A lot of people who

compete also want to really understand vitamins and herbs that will help them with injuries and recovery, and we have even used genetic testing to find out why, for example, some AFL footballers constantly tear hamstrings — so we have gone to that higher level as well. Ian, would you say that your pharmacy background gives you the advantage of a more analytical, clinical and critical approach in this industry? Absolutely. I am very lucky that I have the pharmacy degree behind me because I have the knowledge of physiology, anatomy and what happens in the body; I understand when it is injured and what it has to do to grow or to lose uncomfortable weight and I think that makes me very lucky. And then when we combine that with our naturopaths and their knowledge of herbs, and with our sports nutrition lecturers, I think it’s a great mix here. Where do you think the industry is headed? What predictions, if any, would you like to make? Over the last few years, the changes are, as I said previously, the advent of the internet, so it has opened up knowledge and opened up people’s ability to buy anywhere within reason and to get access to much more knowledge; but they have to learn to sift through that information. Sports

Ian (second from left) with some of the staff of the South Melbourne store. www.ironmanmag.com.au

Australian Iron Man \ 89


BEHIND THE BRAND nutrition is a strongly growing area and you will notice that other businesses such as pharmacies are trying to get involved, but they do not have the expertise behind them, so they’re really just selling standard products to people who don’t want advice. The other interesting market has been the triathlete market; this is the swim-bike-run of various lengths and degrees from the sprinters right through to the ultra-marathon people who will go for 24 hours at a time. We have been involved in helping these people and it is quite a challenge when someone is exercising for that length of time to keep them focused, to keep their muscles in good repair. Because more people are doing more events and they are wanting to be more healthy, you have to be very specialised in their treatment; you have to understand what it means to the point where we are now analysing people’s sweat to improve their performance, and it works wonders. What are customers looking for in their supplementation now? I’d say the Iron Man readers really want to get as much muscle on their body as they can, and in most cases reduce fat. They want their body mass index down, they want to look really toned and cut — to the maximum. So we work with people to achieve this, but it isn’t just pulling a protein or a pre-workout off the shelf to achieve that, it is much more; it is food intake — we should never use the word ‘diet’ as we should NOT be on a diet but should always be thinking of our food intake — and the old days of starvation where competitors would be on three pieces of broccoli and a lettuce leaf a day have long gone. Unfortunately, we have had to pick up the pieces for many girls badly treated to the point where sometimes their kidneys were packing up and, of course after a horrendously low food intake they ballooned as soon as the competition was over and they could not stop eating. The approach today is to not be hungry, and you will achieve exactly what you want in muscle growth. As a businessman, what do you see as the value of competitions and large conventions such as the Arnold Classic Australia? Over the years, we have supported a lot of the federations by being present at the shows and quietly sponsoring 90 / Australian Iron Man

Evelyn Faye Nutrition, Melbourne CBD.

some of the athletes. You mentioned the Arnold — well that simply was the biggest show that Melbourne has ever seen in this industry; people who attended got the buzz, the excitement and the number of people who attended was just fantastic to see and it is an absolute compliment to Tony Doherty for pursuing it! No doubt, the Arnold Classic Australia will only get bigger and bigger each year. What notable athletes have you met that made an impression on you? I won’t mention names but I have been lucky enough to work with some very intelligent athletes who really bore down to the smallest detail of everything about their training; this includes their sleep patterns, when they take food, how they treat injuries, how they prevent injuries, how they control hydration, how they react if anything goes out of kilter — because they are so observant and understanding of their bodies that they can pick up any slight change which we ‘normal’ people cannot identify. I admire these people. You know, we talk about the one-percenters in sport; these are the quarter-percenters and it makes a difference; these are very elite athletes with the interest and ability to understand what they are doing. What does Ian Collins look for in prospective staff? The first and most important trait is someone who is personable, who can communicate. There are people who have wonderful knowledge but are

unable to give that knowledge to the public and unfortunately are not useful in an environment like this. Empathy is important, where they care about the people and actively listen and take an interest in people’s needs; a customer will like the staff member and will want to come back because genuine help has been offered. Evelyn Faye stores are located in the Melbourne CBD and in South Melbourne. The name itself is legendary but also a little unusual — but what is the meaning of the name? Yes, it is an unusual name, but it’s a name that has been in business in Melbourne since 1974, so it has a long history. People know we’re honest, caring and knowledgeable and that is why we haven’t changed it. Our internet site, www.completehealth.com.au, is one of the earliest industry sites, which we started in 1999. In closing, what would you say is the essence of Evelyn Faye? Our key motto is giving correct and honest information; our experience means knowing what products will suit individual people so they reach where they want to be. We have been at our Melbourne city (360 Bourke Street) site for 20 years and at South Melbourne (267 Clarendon Street) since 2007. Thanks for your time, Ian! Thank you. Visit www.completehealth.com.au for more information. www.ironmanmag.com.au


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GO FISH The benefits of supplementing with omega-3s just keep adding up B y J e n e v i e v e R o p e r, P h D , C S C S

With its myriad of health benefits, it’s no wonder that fish oil supplements seem to receive more and more praise every year. These little gel caps have become a foundational supplement, something that every person should be taking, whether they’re competing on a stage, in a race or simply competing in life. Not only are they good for your heart, but they have some other aesthetically pleasing benefits that you may not have known about. Fish oil supplements contain the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two polyunsaturated fatty acids are found in fish, especially shellfish, salmon, sardines and mackerel. Non-fish eaters can consume certain vegetables that contain a-linoleic acid, which converts (albeit, not very efficiently) to EPA and DHA upon digestion. Since the typical Western diet falls short of reaching the recommended amounts of EPA and DHA — and that deficit can become even greater for those following a vegetarian or vegan diet — supplementation is recommended and practically required for anyone who is serious about their health and physique. 92 / Australian Iron Man

www.ironmanmag.com.au


Muscle hypertrophy

Omega-3 fatty acid supplementation has been linked to increasing protein synthesis.

Now Iâ&#x20AC;&#x2122;ll admit when I heard about this, even I was somewhat skeptical. We all know about how great fish oil is for your cardiovascular system, but good for muscle fibres? Well, believe it or not, omega-3 fatty acid supplementation has been linked to increasing protein synthesis. In fact, just a few years ago a first-ofits-kind clinical trial was performed to determine if and how fish oils increased protein synthesis. To be fair, the study was done on older adults, but the results are still meaningful. The omega-3 fish oil supplementation stimulated muscle protein synthesis. The researchers believe that is was due to an increase in mTOR and p70s6k. These two proteins are very important in the process of building muscle. Essentially, you want mTOR, and you want a lot of it to be active because when mTOR is working, it upregulates protein synthesis. And since p70s6k is a downstream target in the same process, you want that to be abundant as well. The results of the clinical trial were confirmed by several other studies that determined there was an increase in mTOR and p70s6k activity as a result of fish oil supplementation. Now the recommendation is a minimum of 250 milligrams of EPA/ DHA per day. However, the studies that resulted in greater protein synthesis used approximately 3.5 grams of EPA/DHA per day. If youâ&#x20AC;&#x2122;re looking to build some muscle, I would stick to 3.5 to four grams each day for about at least eight weeks. It turns out that fat loss is another benefit of fish oil supplementation. The research has returned mixed results, but that is a product of different dosing amounts. In general, it has been found that fish oil supplementation does aid in decreasing body fat, but you have to consume well above the recommended amount in order to reap the benefits. Studies have shown that fish oil supplementation of approximately two grams per day results in reduced body fat, regardless of exercise status. Other studies have also shown that 2.5 grams per day of fish oil supplementation decreased fat mass and body-fat percentage after just six weeks. The question is, how does it work? www.ironmanmag.com.au

Neveux/Model: Calum Von Moger

Fat loss

Australian Iron Man \ 93


GO FISH that the omega-3s increase the expression of certain genes that are responsible for the enzymes in betaoxidation. Greater expression means that there are a greater number of enzymes that participate in betaoxidation. And that leads to greater fat loss.

STUDIES HAVE SHOWN THAT FISH OIL SUPPLEMENTATION OF APPROXIMATELY TWO GRAMS PER DAY RESULTS IN REDUCED BODY FAT, REGARDLESS OF EXERCISE STATUS.

Somethingâ&#x20AC;&#x2122;s fishy The effects of fish oil supplementation on performance have been a bit of a disappointment. Several studies have investigated the effects of fish oil on aerobic and anaerobic performance and have determined that fish oils did not bolster athletic improvement. These studies covered a variety of sports from cyclists to soccer and rugby players, and none saw any significant improvement.

Another idea that has been circulating lately is the effect that fish oils may have on testosterone. It is thought that fish oil supplementation increases testosterone production. The research has shown that fish oil consumption alters the testicular concentration of testosterone in adult pigs and in cell models, but research done on humans has not produced the same results. Ultimately, more research is needed in this area to clarify the effects of fish oil supplementation on testosterone before we can make solid conclusions about its effectiveness. One thing that may catch your attention is the idea that fish oil supplementation is also known as fat supplementation. Just the name can make you cringe if you are in

Neveux/Model: Calum Von Moger

Scientists are actually unclear as to the exact mechanism that leads to fat loss, but there are several theories out there. The main theory appears to be the role that omega-3 fatty acids have in upregulating beta-oxidation. Beta-oxidation is the process that is responsible for lipolysis. It is believed

It is thought that fish oil supplementation increases testosterone production.

94 / Australian Iron Man

www.ironmanmag.com.au


THE HEART OF THE MATTER

If there is a knock on the lifestyle of the physique community, it’s that they often put more of an emphasis on aesthetics than health and longevity. That’s just one more reason to start supplementing with fish oil. Numerous studies have shown that it improves cardiovascular health in several ways. Fish oil improves blood lipid profiles, especially in the reduction of plasma triacylglycerol. Triacylglycerol levels are known to strongly predict coronary artery disease risk. It prevents the accumulation of plaque on the arterial walls. High levels of plaque can lead to blood clots and high blood pressure.

EPA/DHA stimulates nitric oxide (NO) release from cells. NO leads to vasodilation, which improves blood flow and reduces blood pressure. Fish oil protects against ventricular arrhythmias. Under certain physiological stresses, the cells of the heart can release omega-3 fatty acids and prevent the development of a rapid heart rate, which can lead to cardiac arrest.

Fish oil has several other lesser-known benefits. Supplementation has been shown to support bone health and prevent bone mineral density losses. If you consume too much omega-6 fatty acids (found heavily in vegetable oils and processed foods), it can have the opposite effect, so make sure you keep omega-6 consumption low and your omega-3 consumption high. Omega-3 supplementation has also been shown to help support mood in addition to being beneficial in the treatment of many psychological disorders and reducing the risk of Alzheimer’s disease and lateonset dementia. When you’re dieting, sometimes moods take a serious toll (carb depleted, anyone?) But supplementation with fish oil has been shown to increase serotonin release, which is our ‘feel good’ hormone and will help manage stress.

a dieting phase. Thankfully, even the fat-phobic don’t have to worry about getting flabby from fish oil. Why? Well, we already know that fish oil supplementation results in fat loss, possibly through increased fat oxidation. This has been shown to also occur when there are increases in dietary fat, simply meaning that the more fat you consume, the more fat you are likely to burn. Therefore, even if you’re taking higher doses of fish oil (greater than five grams per day), you do not need to restrict your dietary fat intake to accommodate the fish oil supplements. www.ironmanmag.com.au

Recommendations How much you take is going to be similar for muscle hypertrophy and fat loss. Most studies used at least two grams of EPA/DHA per day, so that should be a good starting point. Take that dose for a few weeks and reassess your progress. If you’re comfortable increasing the dosage, do so. Try not to go over about 5.5 grams per day. It is possible that you may get some GI discomfort at intakes greater than that. But you shouldn’t have to worry about mercury intake since these supplements are held to different standards compared with whole fish.

MOST STUDIES USED AT LEAST TWO GRAMS OF EPA/DHA PER DAY, SO THAT SHOULD BE A GOOD STARTING POINT. Make sure you’re reading your labels to determine your actual EPA/DHA content, which will be less than the content of total fish oil. Most likely the manufacturer’s recommended dose will be less than what you need for your desired results. Australian Iron Man \ 95


TWIG TO BIG Building Killer Abs: Part 2

By Vince DelMonte

If a ripped midsection is your goal, you need to adopt these 10 rules right now. As I wrote in Part 1 of this story last issue (you can catch it online at ironmanmag.com.au), achieving an impressive set of chiseled abs isn’t an easy process, but it’s not as difficult as some would have you think. Like most fitness goals, it

1.

Avoid stress: We all know that stress can trigger the release of cortisol, which can hinder lipolysis and promote fat storage, especially around the midsection. What you may not realise is that even minor stressors can trigger cortisol release. A study from several years ago showed that even the stress of monitoring caloric intake was sufficient to raise cortisol levels in dieters. In that same study, it was determined that insufficient sleep also contributed significantly to increased cortisol in the system. This is why we need to get a minimum of eight hours of sleep each night on a regular schedule. I recommend setting a daily time by which you’ve turned off your email, phone and TV so you can wind down and be prepared to get proper rest. I also suggest taking thee-to-four minutes each morning to remind yourself of the good things in your life. It helps keep a positive mindset throughout the day.

involves knowledge of how your body works, a little common sense, and a healthy dose of self-discipline. Here’s my second set of 10 tips for impressive abs. Use any or all of them, but for the best results, combine them with the first 10 I gave you.

2.

Split your workouts: Instead of a standard one-hour workout, split it into two 30-minute sessions. This not only helps by breaking up the monotony, it also allows you to hit a higher intensity level because you’re getting some recovery time between bouts. Besides, with a 60-minute session, it’s too easy to force your muscles into a catabolic state, as well as triggering cortisol release. Splitting your workout will lessen that risk.

Neveux \ Model: Sergi Constance

3.

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Measure portion sizes: There’s an old saying: “What doesn’t get measured, doesn’t get managed.” It’s important to measure your portion sizes somehow, whether by weight, volume, or just eyeballing it (which takes some practice). I’m pretty good at estimating portions with the eyeball method, but I still use my food scale because I think weight is the most reliable metric. I make changes in my diet gradually. For instance, as I become leaner, I’ll increase a portion of fish from eight ounces (227g) to 10 ounces (283g). On the flipside, I also gradually reduce www.ironmanmag.com.au


TWIG TO BIG my carbs as I lean out. I might cut my 12-ounce (340g) portion of sweet potatoes down to 10 ounces (283g). I rarely bother to measure my vegetables because I try to consume as much as I can, at least a cup at each meal. But for the rest of your diet, I’d say that not measuring your food with a scale is like trying to save money without ever checking your bank balance; it won’t be very effective.

4.

Add more volume: If you want to see real gains at building new muscle, you need to get some volume workouts in. You can split these, but be sure you hit a minimum every week or you’re not going to see the best results. I recommend at least 45 to 75 minutes, five times a week.

5.

Do some HIIT: When it comes to cardio for burning body fat reserves, high-intensity interval training can’t be beaten. It’s not for wimps, but nothing strips fat off your gut faster. Twenty minutes of highintensity interval training three times a week will yield more results than an hour or more of steady-state cardio. This can make it a lot easier to fit a workout into a busy schedule.

6.

Indulge rarely: There’s nothing but sugar and empty calories in alcohol, and the same is true of most desserts. And here’s a shocker for you: studies have shown that a Friday night of heavy drinking will suppress your testosterone level until the next Wednesday. Are you sure you’re prepared to throw away 60 per cent of your efforts for the week? There’s nothing wrong with an occasional treat, but the key word here is ‘occasional’. I suggest you avoid the sweets and alcohol except for very special occasions. You need to decide whether a six-pack of beer is more important than your six-pack abs. The good news is, after a few weeks without the sweets and alcohol, your cravings will subside, so you won’t want the sugary stuff as often. And when you do treat yourself on a special occasion, you won’t want nearly as much.

7.

Take supplements: Personally, I think a person should get most of their nutrition from whole foods, but there is some evidence that indicates that because of depleted soil, we’re typically www.ironmanmag.com.au

There’s nothing wrong with an occasional treat, but the key word here is ‘occasional’. I suggest you avoid the sweets and alcohol except for very special occasions.

getting only around 40 per cent of the nutrients in our food. That’s a big hit to take, so I think supplements are a good idea for making up the difference. There is more to supplements than protein and pre-workouts, though. You can keep your digestive system tuned up with probiotics, and promote overall health and fat anabolism with magnesium, vitamins C, vitamin D and fish oil.

8.

Bulk cyclically: Cyclical bulking — shorter periods of alternate cutting and bulking — helps keep your hormones at the optimum levels for both cycles. You can take advantage of the hormonal balance present after each transition point to make your efforts most productive. During a shorter bulking phase, you’re taking advantage of the increased anabolism caused by the preceding caloric deficit. (Bodybuilders call this the ‘rebound effect’.) Then, as your system becomes accustomed to the increased calories, you can shift to cutting. On the shorter cutting phase, the increased insulin sensitivity caused by your bulking diet, as well as the optimised ghrelin and leptin levels, will aid your cutting. Again, when your system begins to acclimate, you’re ready to shift back to bulking. My favourite strategy is utilising 21-day blocks. If you’re under 12 per cent body fat, then perform two weeks of overfeeding (20 calories x body weight in pounds) and one week of underfeeding (10 calories x body weight in pounds), and then repeat for one or two more cycles. If you’re over 12

per cent body fat, then complete two weeks of underfeeding and one week of overfeeding, and repeat for one or two more cycles.

9.

Set a deadline: Break your goal of chiselled abs into smaller goals, like losing one percentage point of body fat each week or by upping the intensity and volume of your ab exercises. Then assign a deadline for each, because you’re more likely to achieve something when you’re held accountable. A training journal is critical at this point, in my opinion. You need to have a structured plan, with accountability, as well as a way of tracking your progress. Without the numbers on clear black and white, you’re flying blind, and any progress you manage will be by pure luck.

10.

Get help: If you’re not seeing the progress you want and you’re serious about ripped abs, stop designing your own program. A trained professional can prepare a fully periodised program for you, providing progressive phases and continuity to yield the best results. You can hire a coach or you can sign up for the program that IFBB pro Ben Pakulski and I created together at HypertrophyMAX.com. Do whatever is necessary to stop spinning your wheels. Vince DelMonte is a WBFF pro, fitness model, certified personal trainer and nutritionist, and author of No Nonsense Muscle Building.

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MAINTENANCE Dressing for Size and Shape

By Daniel Hedger

Mike Con

Dressing well as a muscular man doesn’t have to be difficult.

If you’re a big guy, stop trying to wear skinny and slim cuts.

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MAINTENANCE Remember back in the day when clothing for guys who lifted were garish, oversized and, worst of all, looked terrible? Flick through the bodybuilding magazines — yes, even this one — from about 10 years ago and you could be forgiven for thinking that bodybuilders had no sense of style at all. Now, while this might have been partly true, the manufacturers of fitness wear weren’t doing us any favours. Nowadays there actually is fitness gear that makes you look good in the gym, for sure — but what about clothing for after the gym? For the bar, the club, the restaurant and the night out. We spend a lot of time working out to make sure we look good when wearing very little — but what about the rest of the time? Unless you have a job where you’re in fitness gear all day, you need to know how to dress yourself in decent threads — and to learn how to pick the items to make you look your best. Search for ‘bodybuilders wearing suits’ on Google images to see some truly frightening possibilities of what can happen to bigger guys when they don’t have the knowhow. Yeah, yeah, we blokes don’t want to think too much about fashion. But never fear — with a few simple pointers, dressing well doesn’t have to be such a hassle. Follow these five tips and you, the muscular gentleman, will be well on your way to style success. Maybe you’ve never given it much thought, or as much thought as your missus, but it’s worth finding clothing that accentuates your shape. If you’re a big guy, stop trying to wear skinny and slim cuts. You might think that looking like you’re about to burst through your clothes is flattering, but it’s not. A well-fitted cut will show off your body better than trying to squeeze into something designed for someone 20 kilos lighter. Besides, if you’re big in all the right areas — across the chest, shoulders and arms in particular — a regular or straight cut is going to look trim on you anyway. For example, try to find dress shirts with ‘darts’ (those seams at the back that pull the material in) to show off your V-taper. After all, you work hard on your body, so why not show it off when you’re not in the gym or the competitive stage? www.ironmanmag.com.au

Muscled Street-Wear

1. Dress for your body type

Fashions come and go but style is timeless.

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MAINTENANCE 2. Find your size You might think you know your size — XXL, right? Seriously, though, it’s worth taking another look at which of your current clothes fit you best. Next time you’re in a changing room, try a different size; the results might surprise you. You might, in fact, look bigger and better one size up — or alternately, you might be better off dropping the ego and admitting that a medium size is more flattering on you. You also need to take into account that brands often use vanity sizing, where a large size will be labelled medium and so on. Don’t psych yourself out of a good fit because it’s a size medium when you want to be a large. Consider also that different brands (and countries) size differently.

A well-fitted cut will show off your body better than trying to squeeze into something designed for someone 20 kilos lighter.

You might, in fact, look bigger and better one size up — or alternately, you might be better off dropping the ego and admitting that a Medium size is more flattering on you. When it comes to purchasing a suit, be aware that your jacket size might be different to your trouser size. This is called a ‘drop’ and most reputable suit places let you buy different sizes depending on your drop. Fortunately, as well, there are now also brands that cater specifically for a more muscular frame. Muscled Street-Wear, based in New Zealand, are a clothing company that tailors their garments to the gym rat. Their shirts come in three different cuts — Endurance, Physique and Bodybuilder — and are designed to provide well-built men with custom-fit shirts to enhance their shape.

3. Keep it simple

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Muscled Street-Wear

Pinstripes, big print tees, Ed Hardy — chuck it out. All that extra design stuff is going to detract from the main attraction: you. Your physique is already imposing; no need to bombard the world with garish colours and designs. When it comes to casualwear, keep it simple with neutral colours and designs. www.ironmanmag.com.au


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MAINTENANCE For T-shirts, find well-fitted varieties that hug the body without being a muscle-tee. Wear T-shirts with a bit of stretch to give some idea of your physique — but without showing off your nipples at the same time. No one wants that.

There are going to be items of clothing that you simply can’t buy off the rack.

4. For the big-ticket items, see a tailor There are going to be items of clothing that you simply can’t buy off the rack. Finding a good tailor might take a little bit of time, but the investment will be worth it. Mr. Olympia Phil Heath has become known for his stylish clothing at the Olympia after-parties by making sure his formalwear is tailored specifically for him. Now, sure, it would be a huge hassle to get every piece of clothing you own tailored but for a few choice items — suits in particular — it’s worth doing at least once. Otherwise, you’ll be stuck with some off-the-rack shocker that’s either too big in the waist, too tight in the shoulders or near-to-bursting in the arms. They might cost a little to begin with but it probably doesn’t compare to the money you’ve wasted buying off the peg that you no longer wear.

Mr. Olympia Phil Heath has become known for his stylish clothing at the Olympia after-parties by making sure his formalwear is tailored specifically for him. A rule of thumb when it comes to tailoring is that the shoulders are the most important part of a shirt or suit jacket. Everything else can be fixed but if the shoulders are wrong, you won’t look right. You can even buy up one size and get the extras taken in.

Getty

5. Ignore ‘fashion’ — Aim for style

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All these points can be summed up with this final one. Fashions come and go but style is timeless. Look at James Bond. Though many actors have played him, for the most part, his suits have stood the test of time. Well-fitted, tailored and, when it comes to Daniel Craig, worn by a muscular man with no hassle. Think style and you’ll be well on your way to sartorial success. www.ironmanmag.com.au


MODEL AND SPOKESPERSON DAPHNE JOY INJECTS A DOSE OF GLAMOUR INTO THE WORLD OF FIT AND FEMININE PHYSIQUES. I N T E R V I E W B Y D R . C AT B E G O V I C | P H O T O G R A P H Y B Y R YA N A S TA M E N D I

There is no denying that Daphne Joy is stunning. When she enters the room, she fills every space with her radiant glow and manages to make her off-the-scale sexiness look positively effortless. Her passion for fitness, as well as her super-toned body, makes her one of the most sought-after fitness models in a highly competitive industry. Daphne has a unique look and style that is the epitome of fashion-meets-fitness, with a discipline and work ethic we think is the epitome of Iron Man.

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HARDBODY

Dr. Cat Begovic: Tell us a little bit about yourself and your background. Where does your exotic look come from? Daphne Joy: Well, I was born and raised in the Philippines; my mom is of Filipino heritage, and my dad is Puerto Rican. I feel like I grew up in the best of both worlds, mainly because of the food! CB: Where did you grow up? DJ: I grew up in the Philippines but have since been living the California life. CB: During our photo shoot you made it look effortless, but I know how hard it is to hold some of those poses! When did you start modelling? DJ: Yes, the poses are definitely harder than they look, but you have to know your angles when you’re in front of a camera! It just makes everyone’s job easier. I’ve loved modelling since I was a teenager, but I started modelling professionally a few years ago. To be honest, I practise the night before a photo shoot and even the morning of the shoot just to make sure I’m in the best shape and everything is looking good! CB: You’ve been in several movies. Is acting something you’re passionate about? DJ: I always tell everyone I think I’m such a horrible actress. I give credit to all the talented actors because it’s definitely a craft and a skill you can’t just play around with — you either got it or you don’t. I’m more comfortable being myself, and I find hosting or doing interviews is more my strong suit. CB: How did you get into fitness? DJ: I first got into working out to be healthy. I truly believe that health is wealth. When I met my son’s father, I really got into my fitness game. To be honest, he hired my first trainer. It was motivating to see him work long hours and still wake up every day at eight a.m. to get his sessions in. Eventually that rubbed off on me. Instagram was just starting out around that time, and I was always posting motivating, positive things and progress 106 / Australian Iron Man

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HARDBODY

“My fitness goals are, of course, abs and a perky booty! Who doesn’t want that?”

photos of myself. From there, Shredz scouted me and they’ve been wonderful. They’ve opened up new fitness audiences for me and helped me network with some greats in the fitness world. CB: What are your fitness goals? Are there any projects we can look forward to? DJ: My fitness goals are, of course, abs and a perky booty! Who doesn’t want that? No, but seriously, I’m just happy to be toned and have the knowledge and discipline I have now because I know it will maneuver me into a healthy lifestyle for the rest of my life. As far as future projects, I love blogging for videos and posting daily for my fans. A reality show might be in the works. I’m a pretty private person, but I think it’s good timing now to be a little more open. CB: You make working out look super glam. What’s the secret?

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HARDBODY DJ: My secret is super bright, sexy, amazing fitness gear! I’ve always said I’m not motivated in the gym if I don’t look good. Think about the difference it makes in your attitude to wear old baggy clothes versus sexy yet comfortable gym wear. Plus it makes the sweaty selfies so worth it. CB: Makeup or no makeup at the gym? DJ: If it’s just you and your girlfriends, I say no makeup. But if it’s at a public gym, I say a little makeup is okay. Why not? If you’re single and could potentially get approached, a little makeup can give you a bit of confidence. It’s all how you feel and what makes you feel good! CB: How do you handle guys who come up to you at the gym? DJ: It happens from time to time. I’m always sweet about it for the most part because I know approaching a woman at the gym can be nerve-racking. As long as I’m not in the middle of stretching, squatting, or running, then we’re good! CB: What’s your favourite body part on yourself? DJ: I’ve learned to really love my legs! I have huge thighs, and I’ve just learned to embrace them. This is the body we are given, so might as well love it, right? CB: What’s your favourite body part on a guy? DJ: I’m definitely a sucker for huge arms. It’s the first thing I notice on a guy. CB: I love your selfies on Instagram! What’s the key to taking a great selfie? DJ: Thank you! It definitely takes me about 49 tries before I get the right one! Some tips are definitely finding the light. Make sure the sun or your lighting is in your favour — and snap! Good contouring and highlights helps too, but that’s another topic!

Daphne Joy Lives: Southern California Likes: Mediterranean food, white sand, thong bikinis, Jamaican music, perfume, men’s Calvin Klein shorts, fur throws, my son’s laughter, meaningful conversations, deep thinkers, working out and staying fit! Dislikes: Negative people, red lipstick, liars, cigarette smell, pollution Favourite vacation spot: All of the Caribbean Listens to: Drake, Aaliyah, Janet Jackson, Whitney Houston, Michael Jackson, The Weeknd, Chris Brown Latest book read: #GIRLBOSS by Sophia Amoruso Latest movie seen: Fantastic Four Favourite quote: “Where there is love there is life” — Mahatma Gandhi  Sponsor: Shredz

@daphnejoy @daphnejoy

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CB: What’s your diet like? How do you get in shape while still keeping your curves? DJ: I definitely go on a strict diet when it’s photo shoot time. No carbs, sweets, or anything artificial. It’s all mainly chicken, fish, veggies, and fruits! I incorporated some of my Shredz supplements for muscle recovery and energy. The key for me is meal prepping 110 / Australian Iron Man

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HARDBODY

“I believe my curves are still there because I still like to indulge here and there on my off times. Everyone’s gotta live a little!” and keeping my fridge stocked with healthy choices so I don’t cheat. I believe my curves are still there because I still like to indulge here and there on my off times. Everyone’s gotta live a little! CB: What’s your workout routine? Do you have any favourite exercises? DJ: My workout routine varies. When I’m with my trainer she likes to do a variety of things to work different muscle groups. When I’m by myself I love 20 minutes of cardio and back-toback reps of abs, glutes, and legs. Every exercise is my favourite. CB: Any advice for aspiring models? DJ: Stay true to your brand, yourself, and don’t compromise. If you’re lost or confused, ask advice from people who are knowledgeable and people you admire and not people who have no clue on things. Look up to your idols and follow their paths. CB: What will Daphne Joy be doing 10 years from now? DJ: The journey is sometimes more exciting without a plan. I’m just happy to see where life will take me.

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ANTI-AGING The Veritas on Vino

By Brett Osborn, DO, FAANS, CSCS, & Jay Campbell

Does fitness have a drinking problem? The real deal on alcohol, aging and performance. Alcohol is deeply intertwined into modern society. For years the media has quoted select studies that praise moderate alcohol consumption for its distinctive benefits to vascular health and the way it promotes nitric-oxide formation leading to improved virility. Yet plenty of other studies discuss its consumption as a serious health risk. Alcohol and fitness have an oddly close relationship. Its use and abuse often carries over into our passion for competition in sports and strength training. Even the hardest of the hardcore in the fitness community are known to consume alcohol in excess. (Go hit some bars in Columbus, Ohio, the weekend of the Arnold Sports Festival and you’ll see what we mean.) Unfortunately, many people use alcohol for its powers to stimulate a feeling of wellbeing and reduce social inhibitions. It seems to allow athletes a momentary escape from the stress of continuous training. A clinical study performed by scientists at John Moores University in Liverpool, England, states the case this way: “Alcohol use, particularly excessive alcohol consumption is one of the most serious health risks in the world. A relationship between sport, exercise and alcohol consumption is clear and long-standing. Alcohol continues to be the most frequently consumed drug among athletes and habitual exercisers and alcohol-related problems appear to be more common in these individuals.” It seems that fitness enthusiasts think that training hard and eating clean can protect them from the damages of binge drinking. Not only is that idea false, it becomes less and less true the older you get.

Summoning evil spirits Alcohol can be classified as either a food or a drug. As a food, it is quite calorically dense. At seven calories per gram, alcohol provides almost twice the calories per gram of either carbohydrates or protein, but still fewer than a gram of fat. Alcohol is often known as the anti-nutrient because it directly interferes with the body’s 116 / Australian Iron Man

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ANTI-AGING absorption, storage and use of other nutrients. Calories from alcohol are considered empty because alcoholic beverages contain only negligible amounts of vitamins and minerals. It’s puzzling why anyone interested in building and maintaining an awesome physique would want to fuel their body with alcohol. As a drug, alcohol is classified as a depressant and appears to have a two-part response: an initial sensation of excitement followed by depressive psychomotor effects. Men are less sensitive to the drug than women due to certain enzymatic reactions in their digestive system allowing them to dispose of the alcohol before it reaches their bloodstream. As many studies show, alcohol truly consumed in moderation has been shown to offer multiple health benefits. If you are dead set on consuming a beer or drinking a glass of red wine every now and then, very little harm will come to you provided you also strength train, perform endurance work and eat a clean diet rich in protein, essential fatty acids and clean carbohydrates. However, the very idea of moderate alcohol consumption as a health benefit is kind of a misnomer. Who really drinks alcohol moderately anyway? Our culture glamorises drinking beer or taking shots at every opportunity. It’s part of our sports and TV culture. Watch a game and have a few brews. Go to a concert or play and open up some red wine. Mexican food means margaritas. Sound familiar? If you are drinking alcohol to get drunk, you must understand the following side effects you’re likely to experience. • Alcohol is directly converted to triglycerides (fat) in the human bloodstream. • These triglycerides will then show up in areas where you are prone to store body fat, usually the gut for men and the hips for women. • In men, alcohol consumption lowers testosterone and increases estrogen. • For females (more so than males) it dramatically increases the effects of aging on appearance and leads to a host of other potential increased risks like osteoporosis and vascular damage. • Alcohol’s effect on the liver can interfere with the production of adenosine triphosphate www.ironmanmag.com.au

It seems that fitness enthusiasts think that training hard and eating clean can protect them from the damages of binge drinking. Not only is that idea false, it becomes less and less true the older you get. synthesis (ATP), a direct energy source for muscles. • Alcohol will unwind any positive physique gains you made from your dietary efforts of the previous week. • It can increase your causative risk factors for the many diseases of aging, including but not limited to diabetes, heart disease, cancer and diseases of the liver. If your goal is to age gracefully and possess a quality physique with noticeable muscularity and definition and youthful features with strong skin elasticity, then you need to minimise your alcohol consumption once you hit 35. This will not only allow you to look better, your body will thank you with better health for years to come. Additionally, the mental and emotional benefits of limiting your alcohol consumption will be a boon to your relationships and allow you to live a life from a powerful platform. Here is our recommendation based on age range. In your 20s: If you have above-average genetics and good insulin sensitivity, you can maintain a quality physique and still enjoy alcohol in moderation on weekends. And we mean moderation.

In your 30s: Once Father Time changes the equation in your early to mid-30s, continuing to binge drink leads to disastrous consequences to the composition of your body. Think estrogenic fat deposition (the dreaded ‘dad bod’), a beer gut, weak muscle strength and a total lack of endurance both in the gym and in the bedroom. Yes, you read that right. Excess alcohol consumption can lead to sexual dysfunction. Over-imbibing can also impose permanent negative effects on the brain. In your 40s: In addition to the problems already mentioned, drinking excess alcohol will destroy your skin. Your face will look leathery and aged, and your nose will appear permanently red and puffy. If you aspire to be fit well into your 40s but you’re still getting hammered on weekends, you need to ask whether you truly desire to be the best version of yourself. If so, what steps are you willing to take to ensure you live a life filled with great health and the best possible physique you can attain? By curbing your alcohol intake, you have everything to gain and only body fat to lose. Australian Iron Man \ 117


EXTREME TRAINING On the Ropes

By Cornell Hunt, CSCS

Utilise this dynamic training tool for upper-body muscle and power. I had a client once who got upset that the gym I was working for invested money in some heavy-gauge ropes instead of more machines. Although I disagreed, I understood his argument. How could these ropes contribute toward building a shredded physique? During our next workout, we finished with some rope exercises and that was the last time I ever heard him complain about the usefulness of ropes. Rope training was originally made popular by the military. Soldiers and sailors are known for being in top physical shape, and most branches of service require their enlistees to successfully climb a rope. Being able to pull yourself up is a phenomenal physical trait to have. Although most people don’t and shouldn’t train with the same intensity and frequency as the military, the experience and availability of rope climbing should be enticing to most. John Brookfield, the creator of the original Battling Ropes System, decided to use the implements a different way. He discovered a great metabolic workout byy anchoring the rope down to an immovable object (often a heavy kettlebell) and manipulating m the opposite ends of the ropees. This produced workouts that sttimulated muscles in the arms, shoulders, and core while it promoted fat loss and conditioning.

challenged their fitness. The gym-class technique is what people usually do when they haven’t been taught how to climb properly. They jump up, grab on the rope and allow the rope to fall between their feet. Then they attempt to pinch the rope between their legs to help propel them upward. Unfortunately this doesn’t afford you much leverage. This technique is manageable if you have enough upper-body strength, but you can quickly burn out if you need to perform multiple climbs. The twist and lock: The prerequisite for this technique is being able to hold your body up with your knees to your chest for five to 10 seconds. If you can do this, then you should have the necessary strength to proceed. This technique is the most popular one because when done properly, your legs

Climbing a rope targets your grip strength, forearms, biceps, shoulders, core and legs. Unlike lat pulldowns or leg curls, the ability to pull yourself up is a valuable skill.

Rope climbing

The gym class. 118 / Australian Iron Man

Courtesy of MHP

I’ve peersonally worked with wo omen who struggle with do oing a pull-up but are able to climb a rope when taaught correctly. Climbing a rope targets your grip strength, forearms, biceps, shou ulders, core and legs. Unlike lat pulldowns or leg curls, the ability to pull yourself up is a valuable skill that can improve your chance of survival in a disaster. Here are a few techniques of rope climbing that can be used: The gym class: Back when physical education was actually taught in PE class, students performed activities that

do most of the work. All you need to do is first jump and grasp the rope as high as you can. With your knees bent toward your chest and rope between your legs, twist the rope around your dominant leg counterclockwise and allow the rope to lie on top of your foot. Then take your other foot and place it on top of the rope that is lying on your dominant foot. Straighten your legs to move up the rope and bring your torso close to your hands. Grab the rope as high as you can again, loosening up your legs to allow your hips and knees to flex, re-adjusting your twist-andlock technique. This repeated process will allow you to climb the rope with www.ironmanmag.com.au


EXTREME TRAINING Battle ropes Depending on their variation, battlerope combinations can be targeted or work your entire body all at once. I train my athletes in different planes of motion: sagittal (right/left), frontal (front/ back), and transverse (rotational). This teaches them to be able to move in different directions with force and power. This should also be incorporated for everyone, not only to prevent injuries and muscle imbalances but to offer different challenges for well-rounded power and fitness. They are also a good way to break up any training monotony that has set in. Check out a few of my favourite battle-rope exercises:

The no-leg climb.

Double wave: The double wave is the easiest variation to master, but very effective. Hold one end of the rope in each hand with your feet shoulder-width apart. Stand in an athletic position with your hips back and chest up. Brace your abs and move the ropes up and down, creating a wavelike motion. As the ropes go up, extend your hips by driving through your legs and as the ropes come back down, re-bend your hips and knees.

Alternating wave: These are done the same way as the double wave except you alternate between your right and left arms. This is more intense and demands greater coordination, especially as fatigue sets in. Rotational uppercuts: Popularised by MMA fighters, this trains athletes in the transverse plane, which is crucial for high performance. Grasp the rope with your thumbs pointing up as if you were to throw a punch. The handles of the rope should also be pointed upward. Rotate your hips and throw alternating uppercut punches. Similar to the other movements, keep your abs braced and start in an athletic position. As you become more comfortable with the continuous motion, bend and move your upper body in a ‘bob and weave’ motion similar to a boxer. This is a great conditioning exercise since the rope is weighted and you are moving your body in a rotational manner, which heightens the intensity. Cornell Hunt is a Certified Strength and Conditioning Specialist who trains athletes in Fairfield, New Jersey, and is the Xtreme Trainer for MHP. For more info, visit MHPstrong.com

no issue. When first learning this technique, I suggest having someone hold the rope at the bottom to prevent it from swaying. Once you understand how to repeatedly re-adjust your twist-and-lock technique, you can do it without anyone holding the other end. The clamp: This technique is similar to the twist-and-lock technique and allows you to get up and down the rope quicker if you master the technique. Like the twist and lock, jump up and grab the rope as high as you can. Let the rope fall to the outside of your right leg. Step on the rope with your right foot by bringing it up with your left foot. The combination of the rope running underneath your right foot and on top of your left foot will lock the rope in place. Bring your knees into your chest, clam the rope between your feet, and extend your knees and hips. Once your legs are extended, grasp the rope as high as you can again and repeat the process. More advanced techniques such as the no-leg (using only your arms) or the L-sit (keeping your legs in a pike position) require extreme upper-body strength and should only be reserved for those who are able to safely pull themselves up and lower themselves down. www.ironmanmag.com.au

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JASON

WITTRO When Jason Wittrock found the odds stacked against him, he doubled down on his passion for fitness and won. By Mike Carlson â&#x20AC;˘ Photography by Binais Begovic

Salvation. Reinvention. Intervention. Over the last 20 years, fitness has meant many things to Jason Wittrock. It was the solace born from countless sit-ups and push-ups in his childhood bedroom. It was the spark that ignited a passion that has been the foundation of his career. And it was the key that let him open the door and shine light into minds that were lost and lonely and searching. Now 33, the spokesperson, model and personal trainer faces another sea change as he recently relocated from Atlanta to Los Angeles. The venue is different, but Wittrockâ&#x20AC;&#x2122;s mission remains the same: to utilise his contagious enthusiasm and powers of communication to give people what they need to change their life.

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JASON WITTROCK Iron Man: How did your journey in fitness begin? JW: I had a fascination with weights at a very young age. Growing up, I struggled dealing with things that were out of my control, and for some reason sitting in my room for hours lifting dumbbells and doing pushups and sit-ups gave me an escape and made me feel in control. I got a gym membership as soon as I was old enough. One day at the gym I was approached by my high school wrestling coach, and he told me I needed to pursue wrestling. I was hooked immediately. Wrestling taught me about hard work, dedication, and persistence. The teachings I learned from wrestling have helped me tremendously with my fitness career. IM: What were the things you dealt with as a child? JW: I was a kid watching my parents go through a divorce. I didn’t understand it and I had a hard time dealing with many of the changes that came afterwards. I unfairly blamed my mother and questioned everything she did. I was a total asshole. I got grounded a lot because I acted out. I would spend hours and hours in my room, and would do push-ups, sit-ups, and come up with random stuff to do with dumbbells. It was like I was in prison [laughs]. I knew nothing, just that I loved how it made me feel. I loved the pump before I even knew what it was.

Name: Jason Wittrock Age: 33 Height: 5’7” (170 cm) Weight: 160 lbs (72.6 kg)

IM: What kind of build did you start with? JW: I’m definitely a mesomorph. I’ve always been able to build muscle quickly and stay very lean. Also, growing up as a wrestler, I learned how to fine-tune every aspect of my body. I can honestly say I’ve mastered my body.

Born: Cincinnati, Ohio

IM:You see a lot of former wrestlers find success in physique competitions, CrossFit and almost anything to do with fitness. Why is it such a great physical platform? JW: Playing sports is about conquering adversity. There is no other sport that nurtures that like wrestling. That third period comes up in wrestling, you can’t breathe, your heart and lungs are burning, and you are down two points. What are you going to do? You dig deep and push through. That translates really well into fitness.

Favourite movie: The Goonies

Currently resides: Los Angeles Favourite cheat meal: Massive frozen yogurt with toppings Favourite clean meal: Salmon and broccoli

Last book read: The Prince by Niccolo Machiavelli Sponsor: Bodybuilding.com Twitter: @JasonWittrock Instagram: @jason.wittrock Websites: jasonwittrock.com

“I learned how to fine-tune every aspect of my body. I can honestly say I’ve mastered my body.” IM: How did you decide to make fitness your profession? JW: It sounds terrible, but I think I have a gift. And to be honest, I almost wasted it away. I didn’t wrestle in college because I was over it. I did all kinds of stupid stuff, and I didn’t train for about seven to eight years. After I graduated I was concerned with being an entrepreneur. I thought it was the only way people were going to accept me — if I started a business and made a lot of money. I created a semi-successful business in the coupon magazine industry. But when Groupon came on the scene, the whole business started to go downhill. I made the decision to sell the company and get out. I was 28, I had a little bit of money from selling the business, but I didn’t know what to do, so I went back to the gym. It took me about three days in the gym and I thought, “This is it. This is my passion.”

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IM: Explain how you went from that point to the cover of this magazine? JW: I just started grinding and word traveled fast. Within a year I had a huge clientele base. Then the Men’s Physique game opened up. I jumped into that and won a few shows in Atlanta. I wasn’t that concerned with competing, though. I entered the 2015 BodySpace Spokesmodel Search for Bodybuilding.com, and that changed my life. I got fourth place, but in the end it feels like I won. They signed me onto the team. Then I came to L.A. to do a photoshoot with Iron Man, and afterwards I sat down with Binais [US IM owner], and he explained his vision for the future of the industry and how Iron Man was positioning itself to capitalise on new trends. I sensed a huge opportunity and told him I would do everything it took to be part of his vision. IM: The ‘internet fitness celebrity’ is an impacted market these days. How do you stand out? JW: My strength and passion is helping clients in person, one-on-one in the gym. I have a very close relationship with my private clients, and they are part of my family. When I’m with them in person, I’m able to read their behaviour and pick up cues as to how they’re feeling and progressing, and I can make adjustments based on that feedback. As an online coach, that’s much harder to do. www.ironmanmag.com.au

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JASON WITTROCK

IM: What does a training week look like for you now? JW: I train six days per week, and rest on Sundays. My typical training split is chest/back, legs, arms/shoulders repeated over six days. I train my abs after every workout, and a few days per week I do a Tabata program. That’s the only cardio I do. I’m able to achieve my physique by controlling carb intake and training with intensity. IM: What was an ‘aha’ moment for you? JW: That moment was definitely when I learned the role carbohydrates play in fat accumulation. Back in the day when I needed to lose weight for wresting, I simply starved myself and could lose 10 pounds (4.5 kg) in one week. I always assumed that the reason people gained weight was because they ate too much food and didn’t exercise enough. Calories in versus calories out. But when I entered the fitness industry, it became clear that people gain weight because they eat too many carbs, which raises blood glucose levels and causes the body to secrete insulin. Simply put, excessive consumption of carbs leads to insulin resistance, which then leads to obesity. When I found this out, I couldn’t help but think about the millions of people who had tried undereating to lose weight, failed and gave up. 124 / Australian Iron Man

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JASON WITTROCK

“I have never had an emotional connection with food. I never worried about getting bored with what I ate. Food was food.” IM: Tell me about your own diet. JW: I follow a carb-cycle approach. I do two low-carb days and one high-carb day. I’ll eat 50 grams of carbs or less on low-carb days. I increase my fat intake on low-carb days to about 150 grams, mostly from eggs, nuts, cheese and avocados. On high-carb days I’ll eat 150 grams of carbs all from good sources: sweet potatoes, bananas, oatmeal, and all sorts of vegetables. I lower my fat on high-carb days, but my protein always stays the same. I get 160 grams of protein a day because that’s about what I weigh. I created a program called 28toGR8, which is online and details my whole carb-cycle strategy and workout plan. IM: You make it sound easy. JW: Wrestling gave me the idea that food is just nutrients to power me. I have never had an emotional connection with food. I never worried about getting bored with what I ate. Food was food. Now I learn things about food and apply them right away instead of getting emotional about it. Chicken, broccoli and rice are good for me? Great. I’ll eat it five times a day. I don’t care. IM: One of your passions is training people who live with mental illness. How did that come about? JW: I was involved in a study conducted by a doctor in Atlanta named Ray Kotwicki. His patients suffer from severe mental illness such as bipolar disorder, schizophrenia and depression. They take special medication that unfortunately often causes weight gain and ultimately 126 / Australian Iron Man

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“I see a lot of people in this industry who seem to care more about themselves than the people they’re supposed to be helping.”

leads to cardiovascular disease. The study was designed to measure the effects of a carb-restricted diet and physical exercise on people with mental illness. I was brought in as the lead personal trainer and worked with kids every day in the gym. I was used to training clients who wanted bigger arms or six-pack abs. Now I was training people who were fighting for their life and only wanted to get through another day. The experience changed my life forever. IM: What kind of results did you see? JW: The best way I can describe it is 100 per cent increased hope for the future. I trained kids who tried to kill themselves two days before we were in the gym. It’s amazing, but when you give someone like that a goal, such as ‘get 10 reps here’, that momentary victory gives them hope. That was my strategy. It wasn’t to beat them into the ground or try to put peaks on their biceps. It was all about small victories. And it became a very popular program. The word spread throughout the mentalhealth facility. It would affect their day, and they would go and tell people about it.

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IM: Who do you admire in fitness? JW: Chris Powell from the show Extreme Weight Loss because he genuinely cares about people. It’s more about his clients than himself. I see a lot of people in this industry who seem to care more about themselves than the people they’re supposed to be helping. There isn’t a workout in the world that can make you a successful trainer. It all depends on how deeply you care about people and how effective you are at giving them hope and confidence. IM: What’s something you dislike about the fitness industry? JW: When you train people with mental illness, you see exactly what fitness can do to help people. Then you get kind of disgusted when you see how superficially others treat fitness — people who get impatient because they aren’t shredded in two weeks. They’re not trying to better their lives or trying to live longer or be happier; they just want to look a certain way so they think they can be accepted. IM: What’s next for you in terms of the fitness industry? JW: My goal is to help inspire, help motivate, and be a part of as many people’s lives as possible. I love that aspect of it. I don’t care about being an IFBB pro. I want to help people change their lives. I get more satisfaction out of helping people feel better about themselves than winning shows.

“I have two tattoos on my body that read, ‘Fortune favors the bold’ and ‘The biggest risk of all is not taking one’. I have lived my entire life according to those two principles.” 128 / Australian Iron Man

IM: What does the move to Los Angeles mean to you? JW: It’s an opportunity to grow, learn new things, and be part of something exciting. I’ll be in a position to capitalise on new opportunities. Sure, there are risks, and I’ll be out of my comfort zone in the beginning. I have two tattoos on my body that read, ‘Fortune favors the bold’ and ‘The biggest risk of all is not taking one’. I have lived my entire life according to those two principles.

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AT THE MOVIES Muscle Movie News

By Clint Morris

SUPERMAN FLICK TO ADD MORE BATS Good news for Ben ‘Batman’ Affleck, but not so much for cinema’s latest Superman, Henry Cavill. According to online scuttlebutt, Warner Bros is so damp for Ben Affleck’s incarnation of Batman that they want even more of him than originally planned in next year’s Batman v Superman: Dawn of Justice. Well, you have to admit it: Ben does look great as Batman/Bruce Wayne in the footage released so far. Sure, Cavill has Superman down too but Affleck might just be the best actor of the duo — he’s definitely upped his game in recent years, anyway. So this could be on the money. Also, didn’t Warner Bros just record some extra ‘Batman’ scenes for Suicide Squad? If so, they’re definitely big on Ben’s Batman. And let’s not forget that Warners are also having Ben headline his own Batman movie in the near future but at this stage they have no plans to have Cavill do a Superman solo adventure. If all this is true, and if this is indeed happening, it’s not going to hurt Henry Cavill at all — in fact, if Batman v Superman is a winner, and if Ben Affleck is as good as he is in the film, then it’s only going to benefit the British Superman. [I wouldn’t be so sure about that — Ed]

THE ROCK, PUPPY RESCUER Dwayne Johnson proved he’s as much a star off-screen as he is on recently when he saved his two newly adopted French bulldog puppies from drowning in his pool. The San Andreas star dove into the pool fully clothed to rescue the pups after they wandered out and decided to take a dip. Seems not all dogs naturally know how to swim (especially those Hollywood pups!).

NEW SPECTRE POSTERS Sony Pictures have released new posters for the new James Bond film Spectre, opening in November. Both posters look similar, though the second one features the next ‘Bond Girl’, Léa Seydoux (Blue is the Warmest Color) alongside Daniel Craig as 007. Skyfall director Sam Mendes returns to helm the 24th ond instalment with Daniel Craig tarring opposite Ben Whishaw, aomie Harris, Ralph Fiennes, hristoph Waltz, Monica Bellucci, avid Bautista, Stephanie Sigman, ndrew Scott and Rory Kinnear. In Spectre, a cryptic message from ond’s past sends him on a trail to ncover a sinister organisation. While battles political forces to keep he Secret Service alive, Bond peels ack the layers of deceit to reveal the errible truth behind global terrorist rganisation SPECTRE. 130 / Australian Iron Man

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AT THE MOVIES BONDING WITH A MUTANT Hugh Jackman was first offered the opportunity to play James Bond on the big screen back in 2002, when he was filming X-Men 2, the actor recently revealed. That didn’t work out, but the Tony-award winner hints that he’d probably say yes if they asked him again. Appearing on TV’s The Project, the 46-year-old Pan star said he’d “seriously consider it” if the producers of the long-running series were to offer him the role again. If Jackman is asked again, it likely won’t be for a while; though current Bond Daniel Craig recently mentioned that his days of Bond might be behind him, suggesting the upcoming Spectre could be his final hurrah, Sony have since come out and reassured fans that Craig’s contract stipulates he’ll be playing the role again.

THE BUTLER’S CALLING Gerard Butler has signed on to star in workplace drama The Headhunter’s Calling. Mark Williams will make his directorial debut from Bill Dubuque’s script about a ruthless (corporate) headhunter who arranges jobs for engineers. He is about to achieve his long-time goal of taking over the company when his 10-year-old son falls ill — resulting in a clash of personal and professional priorities. Production will kick off on October 26 in Toronto.

DROGO TAKES ON THE DRUG TRADE Game of Thrones’ Jason Momoa (soon to appear in Batman v Superman) will headline director Lin Oeding’s action-thriller Braven. Thomas Pa’a Sibbett wrote the screenplay based on Mike Nilon’s original story about Joe Braven (Momoa), a humble logger residing along the US/Canada border who is confronted by a group of deadly drug runners in his secluded cabin in the mountains.

FIRST LOOK: NEW ARROW POSTER The CW network as released the first poster for the pcoming fourth eason of Arrow. Stephen Amell tars as Oliver Queen opposite Katie Cassidy as Dinah ‘Laurel’ ance, David Ramsey as John Diggle, Willa olland as Thea Queen, mily Bett Rickards as Felicity Smoak, John Barrowman as alcom Merlyn, and aul Blackthorne as etective Lance. Arrow remieres this October. www.ironmanmag.com.au

STALLONE UPDATES Creed director Ryan Coogler says it took quite a while for Sylvester Stallone to agree to reprise Rocky Balboa for the upcoming spin-off — a couple of years, in fact. “He was very apprehensive, obviously, because Rocky’s such an important thing to him,” Coogler says. “Sly likes to think about it before he makes his mind up about something.” Meantime, rumours are swirling that Sly’s gearing up for a fourth Expendables. If the rumour mill is anything to go by (and it usually isn’t) then Hulk Hogan and Dwayne Johnson are going to play the film’s bad guys.

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AT THE MOVIES JACK’S BACK Paramount will release Jack Reacher 2 on October 21, 2016. Tom Cruise returns to star in the sequel to the 2012 film, based on the Lee Child book series. The second instalment is based on Child’s book Never Go Back, which sees Reacher travel to the Virginia headquarters of the US Army Military Police Corps to find that his new commanding officer has been arrested.

AT THE CINEMA WE ARE YOUR FRIENDS (Studio Canal)

A mix-up sesh of recent dancemusic winner Eden and poppy ode-to-excess 54, We Are Your Friends features Zac Efron’s six-pack (no, in all honesty, he’s actually a fine actor) as San Fernando teenager Cole Carter, who spends his nights spinning discs at a club. While his friends are off somewhere in the club chasing skirt, Cole comes across the club’s number-one musicspinner, James (Wes Bentley), who takes Cole under his wing. Meanwhile, Cole falls for James’ assistant/girlfriend Sophie, played by shuper-shexy Emily Ratajkowski. Alas, we all know where that relationship is going and what the fall out will be. Unfortunately, since it’s ostensibly such a vital element of the film, the relationship between Efron and Ratajkowski just doesn’t click. 132 / Australian Iron Man

There’s better chemistry between Efron and Bentley. As the seasoned DJ, Bentley completely embodies the likeable, wayward party man, and Efron, playing up his character’s vulnerability and youth; they make for an interesting and very entertaining twosome. While the script is somewhat hokey, and it’s as predictable as a cat near a pond, it’s all quite engaging. Maybe it’s that it comes across as intelligent and isn’t afraid to detour from the norm and go a little dark? Maybe it’s the music, which had it sucked would’ve obviously derailed the movie. [Though your mileage may vary on EDM, ugh — Ed] Or maybe it’s Ms. Ratajkowski’s spellbinding, loosebuttoned dance in a party scene? You won’t likely have it on loop or repeat but there’s enough highs to get you temporarily cinematically bent.

THE VISIT (Universal) M. Night Shyamalan, the wunderkind director who burst onto the scene with the brilliant The Sixth Sense back in the late ’90s and then vacuumed away all credibility with hackneyed efforts like Lady in the Water and After Earth, makes a surprising return to form here at the helm of a micro-budget found footage film that’s everything the filmmaker’s recent films haven’t been — cheap and effective. In this case, it’s a creepy, fun thriller about a couple of kids ported off to stay with grandparents they’ve never met. Becca (Olivia DeJonge) and younger brother Tyler (Ed Oxenbould) quickly learn that the old duo (Deanna Dunagan and Peter McRobbie) they’re stuck holidaying on a Pennsylvania farm with are uncomfortably strange and frightening to be around (especially after dark). Refreshingly, The Visit doesn’t take itself too seriously, letting the wackiness of the premise get amusingly absurd at times and revelling in it. As the camera keeps recording, and the kids attempt to get to know the mysterious geezers better, some shocking secrets come out. It all concludes in a terrific Shyamalan twist ending that evokes as many as claps as it will chines up the spine. www.ironmanmag.com.au


AT THE MOVIES JURASSIC WORLD (Universal) Though essentially a retread of the original Jurassic Park, Colin Trevorrow’s sequel so effortlessly hits all the right notes and is packed with some amazing visuals and set pieces that any feeling of déjà vu is relatively short-lived. Man of the moment Chris Pratt is aptly cast as the kindly, moral and cocky dinosaur wrangler who is forced into action when some greedy, ambitious tycoons decide to cook up their own blend of mutant dinosaur and put it on show for the public. Of course, all hell breaks loose — as do dinosaurs of all shapes, sizes and descriptions. Extras on the Blu-ray include deleted scenes, a behind-the-scenes look at the special effects process called ‘Dinosaurs Roam Once Again’, as well as ‘Chris and Colin Take On the World’, a video of Trevorrow and star Pratt interviewing each other about the flick and the previous entries in the franchise. There’s also interviews, an in-depth making-of featurette, a tour of the Innovation Center museum exhibit from the film and the video treat ‘Jurassic’s Closest Shaves’.

MAGIC MIKE XXL (Roadshow) The Magic Mike sequel picks up the story three years after Mike (Channing Tatum) decided to resign from the stripper life. This time, his former ‘costars’ of the stage are also ready to retire. But they want to go out on their own terms and their own way: by doing an unforgettable final show in Myrtle Beach, and they want ‘Magic’ Mike to join them. What follows is an entertaining road trip where Mike and friends make stop-offs to see old friends, as well as make some new ones. Magic Mike XXL, though shot and edited again by Steven Soderbergh, was actually directed by Magic Mike producer, Gregory Jacobs. Though it’s as much of a character piece as the original, this one’s more a road movie than anything else. As much for the guys as the girls? Well, maybe not… But it’s definitely more tolerable than you’d expect.

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WIN

TERMINATOR GENISYS

Arnold’s latest turn as the T-800 in Terminator: Genisys saw him return to the role that solidified his Hollywood career. In the war of man against machine, Kyle Reese (Jai Courtney, Divergent) is sent back to 1984 by resistance leader John Connor (Jason Clarke, Everest) to protect his young mother, Sarah Connor (Emilia Clarke, Game of Thrones). However, this time unexpected events have altered the past and threaten the future for all mankind. Now Reese must join forces with Sarah and her ‘Guardian’ (Arnold Schwarzenegger) to save the world and stop the next evolution of Terminators. Terminator: Genisys is available to own on DVD and Blu-ray on October 28 and include nearly an hour of bonus content, featuring behind-the-scenes interviews with the cast and filmmakers, including the director of the first two films, James Cameron. The kind folks at Paramount Australia are giving 10 lucky Iron Man readers the opportunity to win a Blu-ray copy. To score your Bluray of Terminator: Genisys, simply answer the following question:

In 20 words or fewer, why do you want to win a copy of Terminator: Genisys? To enter, simply like our Facebook page at facebook.com/ AusIronManMag and email in your answer with the subject line ‘Terminator’. The entries will be judged on creativity, so go wild with your answers. T&Cs on page 160.

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AT THE MOVIES MINI-INTERVIEW

Q&A:ArnoldSchwarzenegger on Terminator: Genisys Do you remember how you initially got involved in James Cameron’s original Terminator (1984), Arnold? Yeah, I was approached to play Kyle Reese by producer Mike Medavoy. He said, “We have this great project with Hamdell and Orion, and it’s a, you know, kind of an action flick, it’s you know, kind of low budget. James Cameron, you probably have not heard of him but he has done one movie before, some little movie, so this is his second movie, and you know, as far as we are concerned that O.J. Simpson is going to play Terminator.” And so this was kind of the dialogue. And I said, “Wow, that’s great. Let me get the script.” I got the script, I read it, and it was a really great script. And then I met James Cameron, and during the lunch period with him and with John Daly, you know, I started talking more and more about the Terminator and how he has to train and how he has to prepare for this part, and how he has to act like a machine and how he has to disassemble, and put together guns blindfolded and how he has to practise shooting, and you shouldn’t blink, you know, and on and on and on. So the whole lunch went like that. Then in the end James Cameron said, “So why are you wanting to play Reese? You should be the Terminator.” And I said, “No, no, no. Look, the Terminator only has 27 lines. Ha. I don’t want to go backwards with my career here, you know. I like Kyle Reese, and he really says a lot and he’s the hero, you know, and I just started out being kind of like the leading man and being the hero in the Conan movie, so I want to continue on like that.” And he says, “No, but the most memorable character really will be the Terminator. The way I shoot it is this way, and this way,” and he was explaining it, explaining the whole thing. And he says, “You should be the Terminator, and I will make sure that you don’t have to think about, you know, the villain’s aspect, because it’s a machine, so everyone is going to think that he’s a hero anyway 134 / Australian Iron Man

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AT THE MOVIES because he’s going to do cool things.” So he talked me into it basically. I said, “All right, forget about Kyle Reese. I’m going to be the Terminator.” And so that’s how that happened. It was a small project, with Gale Anne Hurd being the producer, and we went out and shot it in six weeks, seven weeks, and really the cheap way, and Stan Winston was helping us with the special effects and visual effects and all this, and it ended up what was supposed to be kind of a little B movie ended up one of the 10 top movies for Time magazine, and you know, I was called the ultimate villain and then at the same time the ultimate hero. So all this great stuff started happening, which not one of us knew would happen. So this was all kind of like exploding. And then there was a demand for a second one, and then we did the second one and that became the highest grossing movie of the year, in 1991. So that was really the launch of this franchise and it became bigger, bigger and bigger. How has your approach to playing the role changed over the years? Well, in Terminator 1, it was very clear that they are just a machine that destroys human beings, and anything that was in the way, you know, I will wipe out, in the most brutal way, without any feelings or any kind of remorse, because my mission was to protect the machines, and to find Sarah Connor and to basically be successful with my mission. In this movie, it becomes a little bit more colourful, because now I am again back to destroy Sarah Connor; I’m still this vicious cold machine that is programmed to destroy Sarah Connor and nothing will get in my way, except in this story something does get in my way, which is another Terminator, one that has been around for a longer period of time. It’s also the T-800 model but he was programmed to protect Sarah Connor and the human race, so there’s obviously a major conflict between the two when they meet, and that’s what creates then this huge epic battle. And then of course the Terminators, depending on how long they have been around, some of them are just straight Terminator, as the one from 1984, but then the one that has been around longer, he has already adopted certain human behaviours, subtle. And so from an acting point of view, you have to really be very wise the way you use that, and how you get that across, that he has human behaviours www.ironmanmag.com.au

and he does have certain feelings and stuff like that, but also creates great comic relief when the Terminator tries very hard to be like a human and he fails miserably. You know, so you see also that in the movie. Arnold, if you could go back to 1984 and change anything from your life, what would it be? Well, I don’t know if I would be that interested in 1984. I think that if I have a chance to go back, why not just go back all the way in history, you know, to the times of the pyramids, or to the Roman days? I think there are so many great historic times until now, that I would like to get a little peek of those periods, rather than just 1984. Why limit yourself? If I have the chance to time travel, might as well go all out [laughs]. Terminator: Genisys is on DVD and Blu-ray October 28. Australian Iron Man \ 135


BODY CONQUEST Actualising Your Potential

By Ingrid Barclay

Everyone gets frustrated with their progress from time to time, so look at things from a different angle to reach your potential.

Neveux

If you’re doing everything right but still not seeing results, you might want to get your hormones checked.

Q: What is a good guide for me to use to figure out how good a bodybuilder I can really be? I do dream of being a real champion with a genuinely enviable physique but magazines always talk about genetics being such a big factor. A: You’re right, there are two sides to becoming a champion: the genetic side and then the personality to complement the hand that God gave you. So my best advice is not for you to size yourself up on the physical/genetic aspect but get an expert to give you a constructive and honest assessment. They will 136 / Australian Iron Man

consider things like somatotype, skeletal formation (proportions) and muscle belly length. Be aware, though, that genetic potential varies across a broad continuum. Then you have issues like fibre density and neurological efficiency, which are more or less invisible and can only be approximated via muscle biopsies. And then we have the mental side. I’ll bet you’ve noticed in your local gym that some trainees just don’t seem to look any different month in, month out, year in, year out. If I had a dollar for every time in the last 20 years I’ve

heard, “Oh Ingrid, you should see this guy — he is HUGE,” I’d be retired. Let’s take a representative cross section of normal males. There might be 20-odd who have the genetics to develop an extraordinary physique. But of those 20 there is likely to be only four or five who have the ambition, drive and also intelligence to actualise their potential. It comes down to the individual to cultivate that germ of ambition that lies within us — and usually they have answered in depth the question, “How badly do I want to be a bodybuilding champion?” www.ironmanmag.com.au


If you are really going to take your posing and scrutiny of your physique seriously, consider three essential details: mirrors, lights and space.

www.ironmanmag.com.au

WFF

Aussies Calum von Moger and Robert Borgonha at the WFF Universe. Both champions but each different genetically â&#x20AC;&#x201D; it comes down to the individual to cultivate that germ of ambition that lies within us.

Neveux

Q: I paid a coach to set me up with a good strength program that I have been doing diligently for seven or eight months now, and I have been paying attention to my nutrition, supplementation and also my sleep. But I seem to be very slow at making any gains. Should I look at getting my hormones checked? A: You can get your hormones checked via blood tests and I would recommend this as the best way. Testing facilities are highly regulated and blood analysis is very accurate so you know you are getting reliable results. You can also get saliva tests done and also some naturopaths use hair analysis but hair analysis tends to give a long-term reading of your hormonal situation as opposed to what is currently going on right at the tested moment. If you are anything like me â&#x20AC;&#x201D; completely phobic regarding needles â&#x20AC;&#x201D; I would recommend getting all your hormones checked via blood samples, except maybe cortisol; someone coming towards me with a long, thick needle is more than enough to send my cortisol through the roof! So perhaps use saliva to test cortisol, which will require four samples throughout the day.

Australian Iron Man \ 137


The ‘little old diary’ is something that is underutilised by trainees.

Q: In one of your past columns, you referred to the ‘little old diary’ as something that is really underutilised by bodybuilders and trainees. Aside from the diary, what else do you think is underutilised? A: Interesting question — and I can come up with far more things that are overused than underused but I would have to answer this with the mirror. In the movie Pumping Iron, Arnold Schwarzenegger says that the mirror is analogous to a runner’s stopwatch, which is a really astute observation. Social media is rife with citations of body fat levels from everyone from bikini girls (often erroneously quoting eight per cent!) through to the men’s heavyweights — often through the use of DEXA scans, which are currently all the rage as the most accurate and affordable way to measure body fat. 138 / Australian Iron Man

But the tape measure, the calipers and the scales do not serve the same function as the mirror because the attributes they measure — girth, subcutaneous fat and body weight — are not central to the competitive judging process, in which decisions are based on a composite analysis of physique. While these tools can certainly be useful to the bodybuilder by providing specific, isolated bits of information about his or her present condition, only the mirror provides the overall picture integrating all of his or her physical attributes. If you are really going to take your posing and scrutiny of your physique seriously — and you are going to create a posing room in your house or gym — consider three essential details: mirrors, lights and space. In order to practise and perfect individual poses, a full-length mirror is mandatory. Striking

a pose involves the entire physique, head to toe. If space and money allow, a specially angled mirror set up to view your back poses would be helpful too. And, of course, there must be enough space to move all your limbs, especially your arms, as you swing, stride, twist and bend, transitioning through all of your various poses (and this is even more important if you are competing in a federation that has you doing a routine). An overhead spotlight angled to light the legs along with the upper body is the least you should have in terms of lighting. Too harsh a light can cause a little body fat to appear magnified, while a dull light will cause you to seem smaller and less muscular. In my opinion, the mirror can be as useful a tool in both your training and contest prep as any piece of exercise equipment. www.ironmanmag.com.au

Neveux

BODY CONQUEST


BODY CONQUEST As a comp coach, I always take the stance of ‘It’s not what you can get away with’.

Albumarium/Adam Kuban

Q: What is your opinion of ‘training to failure’? I like the concept but my training partner says you shouldn’t train like that too often. A: What your question is really getting at, all theoretical considerations aside, is all-out, balls to the wall effort in a given set. Training to the point of momentary muscular failure is the only way to force the body to resort to its reserves sufficiently to stimulate real growth. Growth in the gym never comes easily — it literally has to be forced. I will never forget a conversation I had with a mentor who explained about when he was given his first resistance program by his own trainer. On a given exercise, let’s say it was a squat, the program instructed him to do three sets of 10. My mentor then asked his trainer, “So what happens at rep number 10?” Of course, his trainer didn’t really have a suitable and definitive response. This is my one big major problem with arbitrary rep ranges. Perhaps it is the 11th rep that is going to force the change! I personally incorporate a lot of training to failure in my training, as

my own coach is a fan of this method as well. However, I don’t suggest beginner trainees train like this. If you have gone from being sedentary to lifting, that is a profound enough change of pace. Training to absolute failure may not only be unnecessary but almost dangerous. Learn good form and get a sense for your own coordination and abilities in the gym first. As you

develop both time in the gym and confidence handling the weights and you gain some good foundational strength, start carrying each and every working set to a point of momentary muscular failure. Select a weight in each exercise that will allow approximately six reps in strict form. Strict form means going from the point of complete extension to the point of full contraction.

Training to the point of momentary muscular failure is the only way to force the body to resort to its reserves sufficiently to stimulate real growth. www.ironmanmag.com.au

Australian Iron Man \ 139


BODY CONQUEST

Q: What is your opinion of following the IIFYM as a way of eating? A: IIFYM stands for If It Fits Your Macros. It has gained great popularity in recent years as some bodybuilders began to push back against the concept of tuna and chicken breast and broccoli as a way to get stage ready and achieve their physique goals. IIFYM takes on a purely caloric approach to food intake, so theoretically it doesn’t matter where the food comes from as long as the amount of total fats, carbohydrates and proteins fits your daily requirements. I must admit that, when I didn’t know much about it, I baulked at the concept and thought it was just a clever way to ensure you can incorporate ‘cheat’ foods into your way of eating. As a comp coach, I always take the stance of ‘It’s not what you can get away with’, so I didn’t really embrace IIFYM. Firstly, for this reason and, secondly, because I understand that the body doesn’t work like a calculator; our bodies respond differently to a macro depending on what is in that macronutrient. So, for example, your body will respond differently to a sweet potato to what it will to a slice of cheesecake — yet 140 / Australian Iron Man

Neveux

For beginners, training to failure may not only be unnecessary but also dangerous.

they are both carbohydrates [Though you’d have a much harder time fitting the fats in cheesecake than the fats in sweet potato! — Ed].

Instead of just playing a numbers game of energy in versus energy out, you can ensure you both stick to your macros and that you get your daily fibre requirements and cover all your vitamins, enzymes and co-factors as well. However, now I think if you adopt the IIFYM as your way of eating, you can take it one of two ways. You can say, “Yes, I have a choice of clean and nonclean food sources and I can incorporate the non-clean ones according to my sweets/savoury needs,” OR you can say, “Right, I have x number of calories per day and I have the ability to build my consumption on as many different

superfoods and bodybuilding stalwarts as possible.” So instead of just playing a numbers game of energy in versus energy out, you can ensure you both stick to your macros and that you get your daily fibre requirements and cover all your vitamins, enzymes and cofactors as well. Because of the poor nutrient density in much of our food, we have to go out of our way to increase our consumption of ‘superfoods’ and get our therapeutic doses of all trace vitamins and minerals. So I think if you adopt IIFYM, the question I would be asking is, “How can I load up my micronutrients in my macronutrient profile as much as possible?” This will help ensure overall health, increased performance and better compositional change. Ingrid Barclay is the owner of Body Conquest, an elite personal training service specialising in contest preparation for men and women. Ingrid is a Master Trainer of more than two decades, the author of Go Figure and a NABBA/WFF judge who has helped numerous competitors to compete at their very best. Ingrid can be contacted on 0424 180 093 or through ingrid@bodyconquest.com.au

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BODYBLITZ No More Excuses Lee Buckingham would not let injuries hold him back from completing the BodyBlitz Challenge.

BEFORE

I have done the BodyBlitz Challenge before; it’s the only challenge I find that doesn’t pressure or bombard me with literature and emails. Results are driven by the individual and not through a marketing campaign, which I find really works for me — at least then I can take full responsibility for my results My reasons for the BodyBlitz Challenge this time was to help me stay on track after Christmas, the new year and a new job. I just needed something to help me stay focused. This way I could ensure 144 / Australian Iron Man

AFTER

I did not stray off-track or find something or someone to blame. I think it is so important to keep setting goals and challenges in life, as it is so, so easy to slip into bad habits. Once you get bad luck, bad news or something in life that stresses you out, the first thing that goes is a healthy lifestyle. And it is so hard to get back on track. Well, with 12 weeks completed, I am really pleased. I have managed to lose 7.5 kg and I’m fitting more comfortably into my clothes, which

is great. I also feel more comfortable within myself and I never seem to be out of breath; even with the injuries, I find myself really focusing on keeping active and having a healthy lifestyle. Having done this challenge previously, I know for a fact that it really does get easier and you do get better at it. This time I had much less weight to lose, as I have managed to maintain a good weight from my previous attempt at this challenge. However, knowing how I feel now in myself and loving how my clothes www.ironmanmag.com.au


BODYBLITZ SAMPLE TRAINING PLAN 40 minutes walking in the morning 90 minutes walking on weekends Light weights in the evening: Monday: Biceps and triceps Tuesday: Legs and abs Wednesday: Chest and calves Thursday: Back and shoulder Friday: Rest All weights were light but to failure.

SAMPLE DIET My meals at the end consisted of:

BEFORE

AFTER

Breakfast: Homemade toasted muesli with nuts and natural Greek yoghurt or 4 boiled eggs with whole-wheat toast (no butter) 10am: Protein shake Lunch: Chicken breast or red meat and salad 3pm snack: Greek yoghurt and fresh berries 6pm dinner: Chicken and vegies or grilled fish, vegies and salad

MY MEASUREMENTS

BEFORE fit, I will definitely carry on going with my healthy lifestyle and active life. This time around, I really focused on my diet due to a few injuries that have prevented me from going to the gym. But it did not prevent me from exercise. I replaced the weights for walking and light cycling and did as much as I could, which goes to prove there are www.ironmanmag.com.au

AFTER no excuses and you can always find a way to exercise, which is great. My plan now is to continue with my diet, which is now a lifestyle change, and then jump in to gym as soon as I can. Again, I have really loved this challenge â&#x20AC;&#x201D; it really is easy to do with no pressure at all Thank you, BodyBlitz.

BEFORE

AFTER

Height

181 cm

181 cm

Weight

92 kg

85 kg

Chest

107 cm

111.2 cm

Waist

97 cm

92 cm

Calves

41 cm

42 cm

Arms

41 cm

40 cm

Thighs

56 cm

56 cm

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Australian Iron Man \ 145


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WET ’N’ WILD

148 / Australian Iron Man

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WET ’N’ WILD

Samantha How did you come to be in the calendar? Working with the amazing photographer Charlie Suriano. Where do you hail from? Brisbane. What did you want to be when you grew up? I have always had an interest in business and I am currently studying accounting, which is where I see my future. What is your relationship to the fitness industry? I started in the glamour modelling industry and have always loved it. Being in this industry really got me interested in health and fitness. I did a lot of research, which led me to be in contact with Mass Nutrition, who then sponsored me. That’s when I really got into my health and fitness and it really is a lifestyle for me now.

Photography by Charlie Suriano

What do you love most about the fitness world? I just love that our generation is really into fitness and clean eating and I think that social media has really given people the opportunity to share their knowledge and learn about keeping fit and what is right for your body. What do you like the least about the fitness world? Some people really harshly judge the industry, which just puts a dampener on what health and fitness is really about. I don’t, however, agree with people using artificial means of changing their bodies.

What’s your least favourite exercise? I don’t particularly like leg exercises in general.

Tell us about your diet or nutrition plan. Be as detailed as you like. I am currently transitioning to vegan and I am taking my time as it’s super important that I really learn what my body needs to sustain itself and how I am going to get all the nutrition I need. My days are usually the same; for breakfast I have oats and fruit, lunch would be something like brown rice and vegies or possibly a wrap. Dinner changes and right now I am still eating some meat, which I have to cook anyway because my partner eats meat but I am just eating larger portions of vegies and less meat or cutting it out altogether. I snack during the day on things like dried fruit, fruit, tomato soup, boiled eggs etc. We also make a lot of fresh juices on the weekend that we love experimenting with. I avoid white foods as much as possible (white rice, white pasta or bread) as I find it really does impact on how flat my stomach is — but I do treat myself sometimes and that is basically whenever I want — sometimes that’s once a week or sometimes it’s three times! I do not believe in depriving yourself and if I want to have a treat or go out to dinner with my partner, then I do with no hesitations. I do try and be extra good if I have an upcoming shoot, however.

Have you ever competed or considered competing in a bodybuilding/fitness comp? It is definitely a consideration and opportunity on the horizon.

Do you use supplements? I use a whey protein after training of course, and I also take magnesium, iron and a greens supplement. Magnesium is really important for women especially

Tell us about an average week in the gym for you. Be as detailed as you like. An average week in the gym includes gym classes at Goodlife in the morning and then sessions with my partner Lindsay at night. My classes are a mix of Pump weightlifting classes, ab classes and kettlebell training classes. I usually do five-to-six classes a week. Then at night my partner trains me with bigger weights and a different area each night. I do about three-to-four sessions a week doing these bigger weights. What’s your favourite exercise? I really love squats and any of the ab classes I do.

www.ironmanmag.com.au

and I find it gives me energy and clarity. It also helps me focus during the day. What is your favourite male body part? Arms and abs. What is your own body part that you like the best? I do like my bum and work very hard on it — and my stomach. What advice would you give to someone wanting to start out in the modelling or fitness industry? Be yourself and do your own research. Everyone’s body is different and I personally don’t try to look like anybody in particular; I just try to be the best version of myself I can be. In regards to modelling: know your value and don’t work for free. When you get the opportunity to have some time to yourself, what do you usually get up to? I love getting outdoors as much as possible in my spare time. My partner and me are really adventurous so we love going on hikes, going to the beach, snorkelling, rock climbing and playing golf. Who is the person you admire most from the fitness world? Who is your hero? I really do love Ashy Bines. I love the message she sends about balance and I find her very informative.

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Australian Iron Man \ 149


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IRON MAN INTERACTIVE COMPETITOR KUDOS

Thank you so o much for the feature! You guys are aweesome! Very grateful to be in your magazine! — Scott MccMillan, via Facebook

In February 2014 I entered a with competit on to win a sponsorship to my GNC Frankston and won! Much was a so delight at the presentation I offered a sponsorship with SumoSalad e in Bays de I then decided to compe was only Figure at the ANB show that lenge: six weeks away This was a cha club he as job dream my comb ning Langwarrin manager at Anyt me Fitness while plus being a single mum a l My mums preparing for a compet tion Six weeks help w th Ty was invaluable! I ater two days after my 30th birthday 2014 I was was back competing In April I became in roduced to Penny Lomas TV series her irst success story for her ble fee ing Living Lean It was an incred myself on TV for the first watch ng m I was t me In June njury struck again hernia In d agnosed with an umbi ical grateful so was I on; July I was operated mi ys support during this time for my fam This year together w th my ama ng new coach Dan Tramontana I won the INBF/ Figure on March 7 and W WNBF first place n the F gure Short c ass at the ANB on March 29 I was also awarded the Most the Inspirational Award which meant that world to me because it recognised ping in one wayy or another I am he s others to a so achieve their goa t I have many scars now but I wouldn every change any of them because that has one of those scars has a story shaped me into the strong independent throw woman I am today Life w ll always way Its up unexpected obstacles in your to you to r se above them! nspire I hope my story has he ped to and not others to find their inner strength et any hing get in the r way!

Jamie Watling

After the ACL reconstruction in August so much operation I missed my family 2011 that I returned home in Oc ober INBA In May 2012 I competed in the came Melbourne Natural Classic and la er I found second n Figure One month 17 2013 out I was pregnant On January healthy 9 Ty Brayden Al en was born a There bs 8 ounces He was so perfect emotions are no words to descr be he time of ho ding your baby for the first 35 Through the pregnancy I gained hosp tal kg I returned home from the my d et and weighing 85 kg I cleaned up six weeks commenced walking Af er my the gym recovery was up I returned o months Through d et and exercise six my goal after hav ng Ty I had reached weight of 60 kg When Ty was only seven months I became a sing e mum as my ailed The re ationship with his father and caused break up was really dif icult a ot of stress To he p me through me I turned to f tness which got my ife In through the hardest time of on stage in September 2013 I was back on only INBAs new Bik ni Momma divis e ght months after having Ty

Supp ed

don t Injuries and personal hardships sport or have to mean the end of your not a goals It is a hurdle in your path you but roadblock These th ngs affect achieved don t need to control you I have d have goals and successes that I cou the on y dreamed about after overcoming us throws at challenges that inev tab y ife setbacks rom ime to time njur es and inner out ng ng can be one way of br revealer strengths of an nd vidual a true afterwards do you what s It of charac er he strong that separates the weak rom p inspire he to story my share to want I others to overcome and succeed with Growing up I was always active ng school years of ballet squad swimm compe itive a hletics and later getting into kara e A ter aerob cs we ght tra ning and trainer high school I became a personal I started and aerobics instructor In 2005 PT based working on a cruise ship as a self time in the USA and later as a full defence consultant in Houston Muay In March of 2008 I was trying my Thai and dur ng a kick I damaged partial tear r ght knee An MRI showed a decided not of the ACL Against adv ce I nursed to have an opera ion and nstead program the injury I had to modify my hape but got myself into the best s n stage of my ife and found myse f o ccompet tion competing in my first F gure g year I that September The follow ng Class c p aced fi th at the West Texass to b bourne I then returned home to Me Wor d Cup compe e in the GKR Karate W pletely In 2009 during karate I comp CL tore the previously injured AC tion An operation was the only op d in Back n the US I competed nsh p Champio Star Lone REAL the ce n in May 2010 and took f rst pla del I was Figure and third in Fitness Mo s the REAL so ecstatic first p ace! I was aga n a Figure Champion I competed nia Lone month la er at the Musc eman second in Star Championship and came n June F gure I had the knee surgery to After intense therapy I headed karate B rmingham England for the world cup I comple ed my routine n my overall th (kata) and came fi round of division Then during the first buck ed and popped eg my sparring my ACL underneath me I had fully torn had the and partially torn my MCL I

A MOD DEL THAN NK YOU

Supp ed

I just wanted to say thanks again for using my story in the Weekend Warriors section. I got stopped today by the mother of a girl I went to primary school with and she thanked me for it and gave me a big hug. She said she was going three-to-four days where she literally could not get out of bed but then she read my story and it has really inspired her. She has since got out of bed every morning after reading it and is WEEKEND WARRIORS slowly implementing changes such AMISTOCKTON as going from drinking two litres of coke per day to forcing herself to drink more water and she even wants to come see me at my gym and possibly join to get started with exercise. It’s amazing to think how something small can make such positive influences to other peoples lives. Thanks for sharing! — Ami Stockton, via Facebook au www ironmanmag com

92 / Australian Iron Man

SUMMER LOVIN’ The pictorial of Summer Rae in your last issue was amazing. Not only am I a fan of hers from the WWE, but I appreciate seeing an all-natural female athlete in your magazine. She shows that you can be fit and beautiful by sticking to a good diet and going to the gym. That is my kind of girl! More girls like Summer! — Jamie, K., via email

Got something to say? Email: ironman@blitzmag.com.au Don’t forget to tag us or use the hashtag #ausironmanmag when you’re talking bodybuilding, fitness or anything you like on social media.

Clarification In Iron Man 22-9’s Behind the Brand, Stephen Morris was not implying that Professional Whey was the only company in Australia to use Ajinomoto, CreaPure and PeptoPro. These ingredients are found in other Australian companies’ products. Stephen states that Professional Whey is the only Australian company who utilise all three of these ingredients in its range.

UNIQUE

PHYSIQUE

Jason Ellis

Sarah Orbanic

Great cover of Anton Antipov! That guy has one of the most unique bodies in the IFBB. That’s why I love Men’s Physique — you actually see greater variety in the physiques on stage than you do in bodybuilding. Anton’s huge shoulders and narrow waist really make him stand out. And he looks strong. He doesn’t look all dieted down and weak. I like the direction Men’s Physique is going. — Bryce H., via email

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Cognitone: Switched on Performance is a combination formula suited for those looking for the best mental performance possible. It can be used to power through difficult mental tasks, whether purely cognitive or when tasks are both physically and mentally taxing. Cognitone contains 14 ingredients that work in synergy to give maximum performance, many of which have been scientifically verified. Get the mental edge with Cognitone. Available exclusively from bulknutrients.com.au/cognitone

For more information, visit www.bulknutrients.com.au/amburner

154 / Australian Iron Man

www.ironmanmag.com.au


WHAT’S NEW RIPPED 2015

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U LT I M A T E

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RIPPED is built on a targeted THE 6-PACK GET SHREDDED approach to building lean without losing muscle DESTRUCTION WORKOUT muscle and shedding body FITNESS 15MYTHS fat. Not only will you find that will blow you away the best fat fighting features BUILD LIVE from Australian Iron Man YOUR LEANER BODY within these pages, you’ll be exposed to second-to100+ TIPS none nutrition research and SHREDDING intense training programs to SECRETS help you reach your goal of being beach-ready for this Aussie summer. Our simple goal? To give you all the ammo you need to get cut up and trimmed down — and build quality muscle along the way. It’s never to late to make a fresh start. What better time than now? AUSTRAL AN

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Organic Acai Professional Whey Native to South America, Organic Acai Berry for many years now has been highlighted as one of the top ten highest antioxidants fruits in the world. Acai is one of the richest sources of anthocyanins ever discovered. Anthocyanins are powerful dietary antioxidants. They are known as flavonoid pigments and they are what give red and purple fruits and vegetables their rich colouration. Anthocyanins are what make red wine red — and Acai Berry has 10 to 30 times the anthocyanin concentration of red wine. Professional Whey’s Acai is snap frozen close to where acai berries are picked, which means the Acai retains the maximum nutrients. It’s a perfect addition to anyone’s diet. Available exclusively online at www.professionalwhey.com.au

Wet ’n’ Wild Calendar 2016

GPLC

Get your summer started right with the 2016 Iron Man Wet’n’ Wild Calendar. The 2016 Wet ’n’ Wild Calendar features 14 of the hottest bikini models from the Australian fitness industry. It’s a perfect gift for your dad, your brother — or yourself! Plus, each 16-month calendar comes with a free copy of Australian Iron Man.

Gen-Tec

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M BO A IN GA NUS SI ZIN DE E

Bikini Models

Basic functions of GPLC (glycine propionyl L-carnitine): supports NO production, reduces lactic acid and oxidative stress. Carnitine has two major forms, (1) being the acetyl-L-carnitine (ALC) form and (2) being the propionyl-L-carnitine (PLC) form that, when glycine is bonded with PLC, produces GPLC, which has a very high affinity for the skeletal muscle in terms of its ability to enter and assist with reducing oxidative stress. This molecule is proposed to improve nitric oxide metabolism, leading to enhanced anaerobic performance and reduced oxidative stress. As carnitine is a powerful mitochondrial antioxidant, the combination with glycine and a propionyl tester results in overall improved mitochondrial efficiency during energy production (Bloomer & Smith, 2009; Diaz-Flores et al., 2013). Therefore, the use of GPLC may increase anaerobic power and reduce the oxidative stress load as a result of intense exercise. For more information, visit www.gen-tec.com.au

Australian Iron Man \ 155


WHAT’S NEW High Octane

Eden Health Foods Eating clean can be hard when every supplement company wants you to be a walking experiment, ingesting all sorts of chemicals you cannot even pronounce, let alone know what they are or what they do. High Octane bodybuilding energy herbs uses 11 of the most potent certified organic herbs and herbal extracts, like organic Tribulus and Tribulus extract, four types of ginseng (yes, that’s right, four types) and much more. If you want a natural energy explosion that will keep you in the gym for hours with unrelenting stamina, endurance and mental clarity like you have never experienced before without any caffeine, comedown or negative side effects, get stuck into High Octane today.

Innovator Stealth Mini 6 Pack Fitness

The Innovator Stealth Mini is the latest model of the cutting edge 6-Pack Bag, tailored to simplify your daily nutritional commitments. The clever and innovative design makes for a convenient diet aid for bodybuilders, fitness enthusiasts and busy individuals that want to keep their diets in check. Available from www.vitaminking.com.au

Available from www.edenhealthfoods.com.au

Alpha Mars ATP Science

Hyper Speed

ATP Science’s Alpha Mars has been designed for males to help increase testosterone, which may aid in the growth of lean muscle mass, libido and energy. ATP Science Alpha Mars combines shilajit (Asphaltum punjabinum), tong kat ali (Eurycoma longifolia), Korean ginseng (Panax ginseng), fenugreek (Trigonella foenumgraecum) and nettle root (Urtica dioica) conveniently in a capsule.

The new F1 increased strength Hyper Speed now contains 12 active ingredients scientifically formulated with full clinically researched doses to massively increase energy focus strength and endurance, so you can train harder and longer with more intensity than ever before.

F1 Nutrition

For more information or to purchase, visit www.f1nutrition.com.au

For more information or to purchase, visit www.completehealth.com.au

156 / Australian Iron Man

www.ironmanmag.com.au


GET THE BODY AND THE RESULTS YOU WANT THE STRENGTH TRAINING ANATOMY WORKOUT books are your guides to serious muscle development. They include proven programming for strength, p power, bodybuilding and toning. Inside you’ll learn the best exercises for building up and strengthening g each muscle; how to determine weights, repetition and frequency; and strategies for acceleratin ng recovery. It’s all here and in all the stunning deta ail that only Frederic Delavier can provide.

AVAILABLE NOW FROM

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KNOWLEDGE IS POWER

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ARNOLD SCHWARZENEGGERENCYCLOPEDIA OF MODERN BODYBUILDING

IRON MAN’S ULTIMATE GUIDE TO ARM TRAINING

DELAVIER’S CORE TRAINING ANATOMY

STRONGER ARMS AND UPPER BODY

Would you like to be let in on all of Arnold’s training secrets? Arnold shares his unbeatable training experience with you.

Complete proven arm training workouts. Step-by-step methods used by champion bodybuilders from Peter Sisco and Iron Man.

Frederic Delavier’s Core Training Anatomy is your guide for increasing core strength, stability, flexibility and tone.

Take your upper-body workout to the next level in this book by Joe Wubben and Jim Stoppani, PhD.

IRON MAN’S ULTIMATE BODYBUILDING ENCYCLOPEDIA MICHAEL NEVEUX

By Peter Sisco and Iron Man

SERIOUS STRENGTH TRAINING By Tudor Bompa, Mauro Di Pasquale and Lorenzo Cornacchia

IRONMIND: STRONGER MINDS STRONGER BODIES

IRON MAN’S ULTIMATE GUIDE TO BODYBUILDING NUTRITION

ENCYCLOPEDIA OF MUSCLE & STRENGTH

By Randall J. Strossen

By Peter Sisco and Iron Man

By Jim Stoppani, PhD.

CHECK OUR WEBSITE FOR MORE TITLES SPECIAL OFFER Size Surge Pack

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Buy in quantity and save even more from our everyday low prices. Buy 2 books or videos and get a 5% discount. Buy 3-5 books or videos and get a 10% discount. Buy 6 or more books or videos and get a 15% discount.


2015 CALENDAR OF EVENTS INBA www.inba.com.au MONTH

October

DATE

4

EVENT

LOCATION

STATE

CONTACT

Australian National Championships

National Convention Centre

ACT

0403 147 999

October

17

Muscle & Model Fitness Super Show Titles

Homebush Stadium

NSW

(02) 9633 2661

October

18

Muscle & Model Fitness Super Show Pro Qualifier Homebush Stadium

NSW

(02) 9633 2661

October

24–25

4th PNBA Elite Pro qualifier

Brisbane Convention Centre

QLD

October

31

INBA/PNBA European Championships

Bologna, Italy

0418 166 790

Natural Olympia

Las Vegas, USA

0418 166 790

November 12–15

(07) 3265 3553

NABBA/WFF www.nabba.com.au MONTH

EVENT

LOCATION

STATE

October

DATE

4

Victorian Championships

Darebin Arts and Entertainment

VIC

CONTACT

Daniel Lancefield +61 407 889 560

October

11

NSW State Titles

Burwood RSL Club

NSW

Con, 0420 947 346/Paul, 0418 410 005

October

18

Australian Championships

Darebin Arts and Entertainment

VIC

Daniel Lancefield, +61 407 889 560

November

7

WFF World Championships

Pretoria, South Africa

nabbawffnsw@gmail.com Graeme Lancefield, +61 408 350 983

Fit Athletic Physiques www.fitap.com.au MONTH

DATE

September

26

EVENT

LOCATION

STATE

Victorian Championships

Phoenix Park Community Centre

VIC

East Malvern

CONTACT

fitathleticphysiques@gmail.com.au or 0478 058 970

ANB www.anb.com.au MONTH

DATE

EVENT

LOCATION

STATE

CONTACT

October

3

Natural Swimwear & Fitness Model Championships La Trobe Uni, Union Hall, Bundoora VIC

Maria McCarter 0417 055 922

October

4

Victoria State Bodybuiding & Figure Competition

www.anbvictoria.com.au

October

10

Australian Oxygen Fitness & Model Championships Marconi Club, Bossley Park

NSW

Robert Powell 02 9630 0338

October

11

Australian Bodybuilding & Figure Championships

NSW

Robert Powell 02 9630 0338

La Trobe Uni, Union Hall, Bundoora VIC Marconi Club, Bossley Park

IFBB www.ifbbaustralia.com.au MONTH

EVENT

LOCATION

STATE

October

DATE

4

Victorian Championships

TBA

VIC

CONTACT

Tony Doherty, tony@dohertysgym.com

October

11

West Australian Championships

TBA

WA

Mike O’Mara, 0414 443 254

October

18

Country Classic NSW

Bomaderry Bowling Club

NSW

0410 403 530 or carole@ifbbaustralia.com.au

October

25

0410 403 530 or carole@ifbbaustralia.com.au

Queensland Championships

TBA

QLD

November 14–15

NSW Championships for Men and Women

Cronulla Sharks Club

NSW

0410 403 530 or carole@ifbbaustralia.com.au

November

South Australian Championships

TBA

SA

Grace and Andrew Crawford, 0416 304 260

Amateur Olympia and National Championships

Gold Coast Convention Centre

QLD

0410 403 530 or carole@ifbbaustralia.com.a

22

November 27–29

WBFF www.wbffshows.com.au MONTH

October

DATE

17

EVENT

LOCATION

STATE

CONTACT

The WBFF Australian Championships

The Arts Centre Gold Coast

QLD

www.wbffshows.com.au

Please forward calendar updates or changes to ironman@blitzmag.com.au Terms & conditions for Terminator: Genisys giveaway 1. Entry is open to all residents of Australia except employees of the promoter and their immediate families and agencies associated with this promotion 2.The promoter shall not be liable for any loss or damage whatsoever that is suffered (including but not limited to indirect or consequential loss) or for any personal injury or suffering sustained in connection with any of the prizes offered except for any liability that cannot be excluded by law. 3. All entries become the property of the promoter. 4.The promoter accepts no responsibility for late, lost or misdirected mail or for any prizes damaged in transit. 5.The promoter is Blitz Publications & Multi Media Group Pty Ltd, 1 Miles St, Mulgrave, Victoria 3170. 6.To enter the competition, entrants must like the Iron Man Facebook page and email in their answer to the question, “In 20 words or fewer, why would you like to win a copy of Terminator: Genisys on Blu-ray?” 7.The competition will be judged by a panel appointed by the Promoters, and will be judged on the creativity of the answer, as judged by the editor. 8.The total prize value is $499.90 with 10 prizes to be won. Each pack is valued at $49.99 RRP. 9.Winners will be notified on Tuesday, 10 November by email. 10.Start Date of Competition: Monday, 12 October, 12:01 am EST. 11.End Date of Competition: Monday, 9 November, 5:01 pm EST. 12.Date, time and place drawn: Tuesday, 10 November at office of Blitz Publications, 10 am EST. 13.If the prize remains unclaimed after three months of the first draw, then a replacement winner will be drawn on February 10, 2016.14.This is a game of skill and chance plays no part in determining the winner. 15. Prizes are non-transferable or exchangeable and cannot be taken as cash. 16.The judges’ decision is final and no correspondences will be entered into. 17.By entering this competition, you consent to Blitz Publications & Multi Media Group Pty Ltd giving your mailing address to product suppliers in the event that you are a winner for the purpose of delivering your prize. Your address will not be used by Blitz Publications & Multi Media Group Pty Ltd or the supplier for any other purpose. 18.By entering this competition, you also confirm that you have read the Blitz Publications & Multi Media Group Pty Ltd Privacy Policy (http://www.blitzpublications.com.au/privacy-policy) and consent to Blitz Publications & Multi Media Group Pty Ltd giving your mailing address to product suppliers in the event that you are a winner, for the purpose of delivering your prize.13.Should you be selected as a winner of this competition, you acknowledge and agree that no liability attaches to Blitz Publications & Multi Media Group Pty Ltd for any damage to, fault with or issue arising out of the product or prize, either during transit to you, or upon its receipt by you or at any stage thereafter. Blitz Publications & Multimedia Group Pty Ltd will not be responsible for this replacement of the product or prize if any issues arise.

160 / Australian Iron Man

www.ironmanmag.com.au


MONTHLY INSPIRATION “I train for two reasons. Number one, I love working out, and number two, I want to win. You can’t win if you don’t train to the best of your ability.”

Darren Burns

— Branch Warren

NEXT ISSUE ON SALE NOVEMBER 9

www.ironmanmag.com.au

FEATURING + Shoulder Assault: Get Yours Big, Strong and Healthy + The Art of the Win: Men’s Physique Champ Jeremy Buendia + Why Creatine is the Most Valuable Supplement + Mr. Olympia 2015: Full Report and Analysis

Australian Iron Man \ 161


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