Greg Plitt: Best Chest Ever

G E T L E A N : A D VA N C E D F A T L O S S S T R A T E G I E S
AUSTRALIAN
Our tribute to fallen MARCH 2015

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CONTENTS
MARCH 2015 Volume 22 No. 2

WorldMags.net
FEATURES
18 Tribute to Greg Plitt
Our tribute to fitness pioneer Greg
Plitt, who died tragically in January. 46
46 Take Aim for
Explosive Growth
Prepare for stares as you build your
best chest ever with this greatest-HITs
program from Roger Lockridge.
54 Fat Loss Strategies Part 1

Joe Klemczewski, Ph.D., looks at the
high-fat resurgence and whether it’s a
good thing for those looking to get lean.
62 Chris Jenkins
Vance Ang speaks to the two-time IFBB
Mr. Australia about how he bounced
back from a NP to win the trophy.
76 Work What Your

Mama Gave You
Kortney Olson is on a mission to motivate
in this piece on the perils of self-doubt —
and why you should never skip leg day.
86 Arcs, Angles and

Planes of Motion
Greg Zulak discusses exercise form 62 86
and using the proper groove on every
move so you can grow huge.
100 Arnold Classic

Australia Preview
The second part of our preview
to the events of the inaugural
Arnold Classic Australia.
112 Anabolic Acceleration

Steve Holman and Jonathan Lawson
light the fuse with 4X mass building.
120
104 Milos Sarcev
Darren Burns speaks to the ‘mind
of bodybuilding’ about what he
has learnt from bodybuilding.
120 Kettle to the Metal

Cornell Hunt puts the kettle to the metal
104
with a quick kettlebell circuit that will
chisel and condition your physique.
4 / Australian Iron Man www.ironmanmag.com.au

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p. 18 Greg Plitt talks to Iron Man about
the secret to achieving goals.
HOW TO USE In-Site p. 26 Nick Nilsson demonstrates the
one-leg glute deadlift.
p. 46 Check out this video for three more
ways to increase your chest size.
p. 69 Watch IFBB champion Chris Jenkins
train back and biceps in this video.
p. 98 Build insane biceps in this video
with bodybuilder Dave Stewart.
p. 107 Check out our gallery of
IFBB pro Milos Sarcev.
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CONTENTS
MARCH 2015 Volume 22 No. 2

WorldMags.net
REGULARS
10 News and Views
Your first stop on the bodybuilding news train. 20
20 Train to Gain
Leg training P/RR/S style, every-set change
to gain and the butt bull’s-eye exercise.
28 Eat to Grow
Ron Noreman discusses metabolic rebound.
Plus, eating for size as a teenager.
34 Train, Eat, Grow

Steve Holman outlines same-station antagonist-
muscle supersets — quick blasts for more mass.
42 Gym Gospel
Scott Goble has advice for the budding
bodybuilding gurus out there.
70 A Bodybuilder is Born: Generations

The post-contest period is like a new mother’s
70
postpartum blues. Ron Harris recounts some
hard-learned lessons for battling the depression.
80 Behind the Brand

We speak to Benn Godenzi from Outlast Nutrition.
82 Smart Training
Coach Charles Poliquin looks at using rests
between sets for building max strength.
84 Naturally Huge
John Hansen talks training duration.
116 Muscle and Power

IFBB pro Ben White’s take on
getting a flat midsection.
126 Only the Strong Shall Survive

Bill Starr on the squat snatch. First up, learning
the power snatch and overhead squat.
128 Iron Man at the Movies

144
Muscle movie news and reviews from Clint Morris.
134 Body Conquest

In an all-nutrition edition, Ingrid Barclay takes on
cooking oils, canned foods and dodgy diet plans.
144 Wet ‘n’ Wild

We speak to the incredible Cara.

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EDITORIAL ASSISTANTS Molly Morelli, Madeline Lakos
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ART DIRECTOR Javie D’Souza
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OFFICIAL MEDIA PARTNER OF THE ARNOLD CLASSIC AUSTRALIA
ARNOLD
IS COMING
INSIDE:
Arnold Classic Australia
events preview
Who is the greatest Arnold
ENGORGE
YOUR
GUNS
Greatest HITs
arm workout
Striving for change
Classic champion ever?
T
The pros to watch out
hey say that the average person Case in point: we’re only a few short
for at the Arnold
UP YOUR
LEG will change careers five to seven weeks away from the very first Arnold
SIZE
Work your wheels times in their lifetime. In this Classic Australia, named for a man
for growth
PARTIAL-REP day and age, it’s easy to look at that who practically invented the idea of
FIREPOWER
with continuous
tension, constant AUSTRALIAN
little fact and conclude that people just reinvention. Arnold Schwarzenegger is
motion sets
don’t stick with things, that they don’t not a man who could be told to sit still.
PUBLICATIO
FEBRUARY 2015
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commit. However, this is a misguided When he wanted something, he went for

+ Natural superstar Billie Paea
VOLUME 22 No 1
+ Aussie IFBB pro

Kahla Bullemor
+ Ronnie Coleman: Thhe greatest
approach. When someone changes it — and has ended up as successful as

ever — but at what cost? www ironmanmag com au
careers, it doesn’t mean that he or she you can be in not one but three separate
has no focus, but rather that they strive careers: bodybuilding, acting and
for more. They push themselves forward politics. So don’t be afraid of the change,
HOW TO LIVE THE and make more room for their own life whether in your life or in your routine:
and further accomplishments. embrace it.
bodybuilding lifestyle I know that I myself have worn many On a personal note, we found out
THE LATEST hats since my working life began. And in January that our long-time partner,
DIET AND each time I changed, I learnt more about US Iron Man publisher John Balik, had
NUTRITION INFO SUPPLEMENT
TO GET YOU NEWS YOU myself — and about the world. It can take sold the magazine after almost three
RIPPED CAN USE a while to find your ‘true calling’ or the decades at the helm. It has been a
thing that you excel in above all others. pleasure working with John over the
You can see how this idea of striving years and his are definitely big shoes to
EXCLUSIVE COMPLETE
AUSTRALIAN for change and growth applies to your fill. We also welcome the new owners,
MASS-BUILDING
MATERIAL: training and fitness life. There’s a lot Binais Begovic and his wife Dr. Catherine
profiles, show WORKOUTS to be said for being consistent, but be Begovic, who have been in charge of
reports and more THAT WORK too consistent and your gains stagnate the Swedish edition of Iron Man, and
— you hit a plateau. You need to be look forward to a fresh, rewarding
MOTIVATIONAL PHOTOS constantly pushing forward and striving relationship with them.
AND VIDEO CLIPS for more: more weight, more reps, That’s enough from me. Train hard
different movements and exercises; a and don’t be afraid to try new things — in
Search for new routine. You might — and should — or out of the gym.
AUSTRALIAN IRON MAN MAGAZINE return to the basics, but that drive to be
always moving forward is paramount.
Once you’ve made the connection
in your mind that you need to change
in order to succeed, it’s no longer
intimidating; rather, it’s exciting. It’s
about reinvention.
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NEWS & VIEWS
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Fail to gain Diss the
A study published in the Journal of
Sports Medicine in Physical Fitness has
found that training to failure produces
the greatest improvements in strength
list
The website
and body composition. Greatist.com
The 2014 study, from research named their
Neveux
Vance Ang
teams in Germany, Switzerland and the ‘100 Most
UK, examined low-volume resistance
Influential Dr. Layne Norton.
People in
training in ‘trained participants’; that is, people familiar with the gym with a training
Health and Fitness’ in January.There
background of three-to-four years. were some prestigious names on
The participants were divided into groups performing single-set resistance the list, including researchers Alan
training: a self-determined rep maxes group, a self-determined rep maxes group Aragon (at 41), Brad Schoenfeld (55)
using a rest/pause method or a group using reps to momentary muscular failure. and Bret Contreras (64). However,
Their progress in strength was measured and body composition was determined the list also contained some
using bioelectrical impedance analysis, a device that sends an electrical signal spurious individuals who seem only
through tissue to measure the level of fat. to have a tangential connection to
The researchers found that the self-determined rep max group did not the fitness industry. Dr. Oz, Deepak
significantly improve in strength of body composition. The muscular failure group Chopra and, at number one, First
and the rest/pause group, however, significantly increased their strength. The Lady Michelle Obama all placed
momentary muscular failure group also had the most success in body composition, high on the website’s list, prompting
with improvements in muscle and fat mass percentages for their whole body, while some to voice their concerns via
the rest/pause had some strength gains and upper limb body comp improvements. social media.
This feeling can best be
summed up by Layne Norton (60),
who took to Facebook to say,
Deadlifts rule
“Honestly a bit ashamed to be on
this list. They are only measuring
influence, but what does it say
about our industry when virtually
As if we needed more proof that deadlifts are the king of exercises, a new all of the top 20 are charlatans?”
study has found that deadlift training can improve explosive strength.
The study, published in the Journal of Strength and Conditioning
Research, took previously untrained participants, both men and women,
and put them on a 10-week barbell deadlifting training regime, deadlifting
twice a week in 5x5 style. The researchers were testing the idea that
RETURN
deadlifting training would help increase ‘rapid torque capacities for both
the knee extensors and flexors’, which would lead to improvements in
TOTHE STAGE
Iron Man’s own Ingrid Barclay is planning
vertical jump performance. on making a return to the bodybuilding
The subjects performed isometric stage. After 15 years away from
maximal voluntary contractions competition, and now a successful
(MVC) and countermovement comp prep coach, bodybuilding judge
vertical jumps before and after the
and promoter (NABBA’s
training intervention. The results
Conquest Classic),
showed that “10 weeks of deadlift
Ingrid has decided
training elicited improvements in the
to prep for
rapid torque characteristics of both the
the NABBA
knee extensors and flexors, and these
Masters Figure
increases were related to vertical jump
division at
improvements”.
the Victorian
The authors concluded
that their finding highlight Championships
and Southern Ingrid Barclay.
the effectiveness of
deadlifting and that, even Hemispheres in May.
without any other Not only that, in
exercises, deadlifts are January, Ingrid competed in her first
a "time efficient method powerlifting meet, winning her Novice
to simultaneously improve weight class with a 185 kg deadlift, 85
explosive strength". kg bench and 155 kg squat. Well done
Ingrid, and good luck with your prep!

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NEWS & VIEWS Keep up-to-date with the latest
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Light or heavy?
Why not both?
A meta-analysis conducted by Brad
Schoenfeld and his fellow researchers
found that there is no significant
difference between training with high
versus low loads when training for
strength and hypertrophy. That is, you
can train heavy or you can train light
— you can get the job done either way.
Schoenfeld says this is particularly
good news for the elderly or people
with medical conditions that preclude
them from using heavy weight.
Gary Phillips
However, he also notes that “despite

Loretta Watson. an inability to detect significant differences between conditions,
the findings indicate a clear advantage for the use of heavier loads
BODYBUILDING to maximise strength gains.”
STUDY
To read the full study, check out lookgreatnaked.com/blog/light-load
WANTS YOU US Iron Man The power

Would you like to contribute to CHANGES of the
mind
a massive study of bodybuilder
psychology? Loretta Watson of You might have heard some rumours
consulting company Psychology for about our parent company across the
sea. Well, it’s true: John Balik, (US) Researchers
Bodybuilders is currently looking for from the US
participants to take part in the first
Iron Man publisher since 1986, has
have found that
sold the publication to entrepreneur
survey of bodybuilders that will be muscular strength
Binais Begovic and his wife Dr. may be somewhat
conducted from within the industry.
Catherine Begovic. The Begovics were determined by the
“There is a plethora of previously the licence holders for the
psychological research into many brain. A study from
Swedish edition of Iron Man. Ohio University’s Musculoskeletal
other sports such as tennis, golf, Steve Holman, editor-in-chief under and Neurological Institute involved
basketball, swimming, and cycling, yet Balik for 27 years, has also left the testing how two different groups of
there is a gaping hole in the literature company; Binais will take on his role, volunteers responded to having their
for bodybuilders and weight-trainers,” while Dr. Cat will be the editorial director. non-dominant arm placed in a cast
Watson said. “Ironic, since the mind is It has been a pleasure working with for four weeks. One group performed
the backbone of this sport. It’s time John and Steve — with their art team mental imagery exercises, where they
to address this unsatisfactory and and stellar roster of contributors — for imagined themselves flexing and
frustrating shortage of formal and all these years.The resting their wrist. The other group
Binais Begovic on the readers of Australian were not asked to do the exercises.
structured research into bodybuilding
After four weeks, although both
psychology. And it needs to be done cover of IM in 2006. Iron Man would
groups lost strength in their arms, the
from WITHIN the sport, not by a a agree that their mental imagery group were only 25
group of researchers looking from the e experience in per cent weaker than before, compared
outside in.” tthe industry is to the non-mental imagery group, who
If you’re interested in being u unparalleled. We were 45 per cent weaker.
involved, you can access the w will miss them The researchers concluded that
questionnaire at http://goo.gl/
a and wish them their “findings most likely suggest
a all the best going that neurological mechanisms arising
forms/rmNfwegawf or head to
fforward. at the cortical level are a substantial
the Psychology for Bodybuilders contributor to disuse-induced
W Welcome aboard
Facebook page or www. tto Binais and muscle weakness”. The study has
lorettawatson.com.au for more DDr. Cat! Exciting been published in the Journal of
information. ttimes ahead. Neurophysiology.

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RIP Greg Plitt In January, the fitness community received he displayed in his intense training videos.
some very sad news out of Burbank, He visited Australia late last year to speak
California. Bodybuilder, trainer, fitness at an entrepreneurs’ conference.
model and actor Greg Plitt — known all over Greg had recently shot an episode of
the world as one of the top cover models the Bravo reality show Friends to Lovers,
for fitness publications, including the one which aired a week after his death. He had
you’re holding right now — was struck by a previously appeared on another reality
train close to Burbank Metrolink Station and show called Work Out.
killed. It’s believed he was filming a training A proud animal lover, in November
video on the train tracks, which he had also last year, Greg shared a video on YouTube
done in 2013 at the exact same site. The site called 'The Power of Death', which details
has now become a makeshift shrine. the ordeal of putting down his sick pit bull
In the wake of the news, social media Quest, whom he had rescued from a dog-
was flooded with tributes to the star, fighting ring.
many hoping it was a cruel hoax. As Greg’s family held a public memorial
IM writer Roger Lockridge wrote on service on Jan 24 at the Church of the Good
Facebook, “He was one of the giants of Shepherd in Beverly Hills. An additional
Turn to the fitness industry.” service was also held in Greg’s hometown
page 18 for In addition to his fitness work, Plitt was of Baltimore, Maryland. He was only 37
Iron Man’s a former US Army Ranger and West Point years old.
tribute to graduate. Inspired by fitness at a young age Everyone at Iron Man sends out sincere
Greg Plitt.
Neveux
when his dad bought a home gym, Greg will condolences to his friends and family. The
be missed for the larger-than-life persona industry will not forget his contribution.
Paul ‘Triple H’ Levesque.

LACK OF EXERCISE
worse than
obesity
A study of more than
334,000 people has
found that more
people die from lack
of physical activity
than from obesity.
The massive European
study looked at the link
between physical inactivity and
New to the Hall of Fame premature death over a period of eight years, then
followed up over the next 12 years.
In January, the International Sports Hall of Fame announced The results, recently published in the American
Journal of Clinical Nutrition, suggest that even a daily
their inductees for 2015. The inductees, to be awarded at the
20 minute walk goes a long way to reducing the risk
Arnold Sports Festival in Columbus, Ohio, this March, include
of premature death, even for obese people — but
eight-time Ms. Olympia Lenda Murray and WWE wrestler Paul the authors noted that physical activity should be an
‘Triple H’ Levesque. In addition, legendary powerlifter Ed Coan, important part of life regardless.
boxer Evander Holyfield, martial artist and actor Michael Jai “Helping people to lose weight can be a real
White and kickboxing champion Don ‘The Dragon’ Wilson will challenge,” Professor Nick Wareham, one of the
also be inducted. study authors, said, “and whilst we should continue
“Candidates are chosen not only for their athletic to aim at reducing population levels of obesity,
accomplishments, but also for their charitable works and public health interventions that encourage people
mentoring of young children,” the International Sports Hall of to make small but achievable changes in physical
Fame said through a spokesperson. activity can have significant health benefits and may
And yes, the Hall of Fame is a real place; the Stark Center at be easier to achieve and maintain.”
the University of Texas, Austin, houses the ISHOF headquarters, Lead author Professor Ulf Ekelund added:
which features the world’s largest physical culture museum. “This is a simple message: just a small amount
The event will be hosted by ISHOF founder (and IM scribe) Dr. of physical activity each day could have
substantial health benefits for people who are
Robert Goldman.
physically inactive.”

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NEWS & VIEWS
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THE VANCE ANG’LE WITH VANCE ANG
ENTRY LEVELSTARTS
A new year is often a good
time to start something fresh
and that is what the ANB has
done with the introduction
of two new categories in
2015. Not only will natural
athletes and fans of the
ever-glitzy ANB Asia Pacific
International Fitness Modelling
Championships (6–8 June 2015) be anticipating the always stellar
line-ups, but also the new Novice and Junior classes in Bikini Model. In
addition, a Novice class will be introduced for the Men’s and Women’s
Neveux
Fitness division. These new divisions should further increase the Lee Priest.
accessibility of the sport — it’s certainly good for the industry.

Pro cards
Relentless TONY NATURAL at the LPC
milestone
In addition to being the IFBB
Pro Director and promoter of NABBA/WFF’s Lee Priest
the inaugural Arnold Classic Classic, to be held 22 March
Australia, which kicks off March at the Bankstown Sports Club,
13 in Melbourne, Tony Doherty T year
This NSW, will have WFF pro cards
has somehow found time to
travel around the country giving the INBA on offer to the winners of each
motivational seminars on his will reach an
w of the five men’s and women’s
bodybuilding classes, as well
‘Relentless Momentum’ tour. “Over im
mportant as the Junior Bikini and Junior
the course of four hours I will be
detailing my story and the crazy milestone,
m Sportsmodels (23 and Under)
ride that is my life,” Tony says. with 2015
w divisions. The Pro/Am show
“Follow along and learn how from marking
m will feature the pro divisions
humble beginnings I have managed
the 20th of NABBA Pro Division Men
to create an image and brand that and WFF Pro Division Women
the industry respects.” year since
y and Men alongside the regular
Relentless Momentum is
primarily a business and business
INBA Australia hosted the amateur classes.
seminar — no tips on mass gaining first ever Natural Olympia in The action starts at 10 am,
here — and Tony’s speaking Melbourne in 1995. The three with Lee Priest guest posing
engagements have been very after the intermission.
popular, with tickets selling out
men responsible for this effort Tickets are available from
in many venues. The current tour are Lorenzo Gaspari, Denny http://bit.ly/1yWUIYM.
finished up 7 February in Hobart Kakos and Australia’s very own
but keep your eye on Tony’s
website tonydoherty.com for
Wayne McDonald. It is certainly To contact Vance about any
more dates to appear. good to look back on the material for the Ang’le, email
Vance at ironman@blitzmag.
Tony Doherty. tireless efforts of these men, com.au. Alternatively, you can
in particular Wayne McDonald, write to:
The VanceAng’le
who has been at the forefront P.O. Box 4075,
of the federation and natural Mulgrave, Vic. 3170. VANCE ANG
bodybuilding for many years.
Wayne Gallasch
If you want to write to Australian Iron

Well done, chaps, and here’s to Man for any reason at all, email us at
another 20 years! [email protected]

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VALE
1977–2015
NEVER FORGOTTEN
G l DOWNLOAD
YOUR FREE
community worldwide. Here’s how a small selection IN-SITE APP
& SCAN PAGE
of people paid tribute to the fitness icon. FOR VIDEO

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10 of Greg
“Greg Plitt had a substance to back up his larger than
life persona. He was smart, a West Point Graduate and a US
military elite. He was a real bad ass on paper and in person.”
— Noel Daganta, fitness photographer
Plitt’s most
“Wow. This news about Greg Plitt passing away this motivational
quotes
afternoon is gut wrenching. He was hands-down the number-
one fitness model in the world, and also a really great guy.
He will be missed by so many. What a tragic day.”
— Kyle Clarke, fitness model “When you are wondering how
do you go on, the better question
“You were the first to inspire me as a young guy to step up
and go after what I wanted in life, just as you inspired millions
is, how do you NOT go on?”
of others. ‘Life isnt about waiting for the storm to pass its about
dancing in the rain. So dance, dance, dance.’ RIP Greg Plitt.” “The only reps you don’t grow
— Karim El Brache, Australian fitness model
from are the ones you don’t do.”
“My friend, my icon I have looked up to since I started
working out with passed away today. We just got done filming “The hardest things in
a few months ago and we hit it off so well he invited me to his life are done the least but
house and stay while I was in LA at the Fit Expo in Feb. My heart
provide the most.”
grieves! You are a true hero. Not only were you an inspiration
to millions but you served your country with honour.”
— Colin Wayne, US cover model “I keep going till that pain
says hello to me. I don’t say
“Greg Plitt helped me to be living today. That is, no shit, the real life
truth. I have seen so much love for a guy who was all about helping
goodbye until that pain says
others. The real deal is not in social media likes or anything else in hello. That’s a good set.”
between. It’s about setting a standard and really helping others to
evolve and lead in their respected communities. I loved that guy and “It’s called the pump, people
for me that was fitness. I hope he is OK and in a place he wants to be. A
true warrior and pioneer in a universe that seems to be heading in the
— you got to experience it; it’s
opposite direction. Much love to anyone who needs some extra today.” one of the better highs in life,
— Sonny Brown, Australian fitness model you don’t need to shoot up for
it, you don’t need to snort it. All
“I will remember Greg as I always saw him: a fighter, a go- you got to do is sweat for it.”
g
getter, a mad genius, a joker, a dreamer, a giver, a creative and,
most of all, an inspiration to so, so many. Instead of punching
myself for not calling more or wondering if I could have “Second by second you lose
See next ‘changed the course of history somehow’, I want to focus the opportunity to become
issue for our on knowing that he is in peace where he is. Greg was the person you want to be,
in-depth tribu te
passionate about his life and his work. He truly LIVED. when are you going to stop
to Greg and a Folks, honour his memory by looking in the mirror today
huge photo
making excuses and take
and being thankful for being given the opportunity to charge of your fucking life?”
gallery. follow your dreams as he did. Don’t waste a single day. Rest,
brother. I know they have those M&M cookies where you are.”
— Alicia Marie, fitness model “Happiness is when you finally
connect your mind to your body.”
“I was very saddened when I heard Greg Plitt passed away
today. This is a tragic loss for the fitness industry and everyone
who knew him or of him. He inspired millions including myself “Weakness leaves, pride
seven years ago when I saw him in my first muscle mag. Reminds comes in. Confidence
me how precious life is and what we do with the time we have. grows. Successful life.”
Tonight my prayers are with Greg and those who surrounded him.”
— Calum von Moger, WFF Mr. Universe
“Opportunities don’t come
knocking on the door. They
present themselves when
you knock the door down.”
“You are what you do

repeatedly every day. If
All photos Neveux
excellence is something you’re

striving for, then it’s not an
accident. It’s a habit.”
Australian Iron Man \ 19

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TRAINTO
SIZE MATTERS, SO...
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IN THE TRENCHES
Off-season vs. pre-contest:

Backward approaches?
D
ividing the year up into two your cardio regimen, sometimes to the him. He explained that his pre-contest
very distinct training phases tune of doing an hour or more every day training was heavier and done for
is something that not only (not something I recommend). straight sets with a bit more rest
competitive bodybuilders do but also Of course, the diet is strict now. You between them, and the off-season was
the many others who live the lifestyle eat clean and only as much food as your when he used more of those intensity
yet don’t compete. For most it follows a body requires — no more. Cheat meals techniques. As he was about as large as
pattern directly related to the seasons. are either eliminated or taken only at he needed to be, the actual exercises
The autumn and winter, which for most specific intervals, such as once a week. didn’t change much throughout the
of us are colder times of the year, are With this yearly cycle we optimise the year. Yet I was curious as to why he
reserved for the ‘off-season’. This phase growth environment for roughly half the used those traditional ‘pre-contest’
is all about putting on more muscle mass. year and alternate that with half a year techniques in the off-season, rather
Off-season workouts usually revolve for maintaining muscle mass and melting than when he was training for a show.
around plenty of heavy free-weight off body fat. Perfect! Or is it? “Think about it,” he began. “All those
basics performed for straight sets in techniques put far more demand on
the six-to-10-rep range. Rests between your body’s ability to recover and grow.
sets are longer to allow for maximum It makes more sense to use them when
recovery so that maximum weights can your body has far more calories and
be used in each set. Many do little or energy to draw on, not when you’re on
no cardiovascular work, although older lower calories and doing all that extra
trainees will usually do it for health cardio.” I agreed that he was right. “When
reasons. People take more days off from you’re dieting down, you’re not going to
the gym each week during the off- build muscle anyway, so it makes sense
season, and diet plans are often no more to train heavier and with less volume to
complicated than, “Stuff down as much retain as much of your size as you can
good food as possible and feel free to while you get rid of the fat.”
have as many copious treats and cheat Strydom felt it was silly to make
meals as your heart desires.” Hey, why your workouts much longer and more
not? You’re bulking up! demanding when you’re depriving
The sunnier seasons, spring and your body of the fuel and rest it needs
summer, are when we shift over to grow. That’s the reason so many
to pre-contest, if you compete, or competitors wind up losing precious
‘cutting’, if you are one of the millions muscle in the final weeks leading up to
around the world who simply like to their contest. The off-season was when
look good in swimsuits, tank tops and the intensity techniques would actually
shorts. The workouts undergo a radical be of the greatest benefit. In their
transformation. You will keep some key enthusiasm to train as hard as possible
Neveux
Gary Strydom.
basics at all times, but now you add to win, competitors unknowingly throw
more isolation movements, machines far more at their body than it can take
and cable work. You incorporate more Back in 2006 I had a conversation under the circumstances.
intensity-boosting techniques like drop with IFBB pro Gary Strydom that made As for increasing volume and adding
sets, forced reps, supersets and rest/ me wonder if we don’t have the training intensity techniques pre-contest to burn
pause. The overall volume is increased, aspects of the seasons backward. more fat, “Let your diet and cardio take
with more exercises, sets and reps per Gary was making a comeback after 10 care of that,” he said. Makes a lot of
workout. You keep rest periods shorter years away from the stage, and it was sense to me!
to burn more calories, and you ramp up the first time I had ever interviewed — Ron Harris

WorldMags.net
WorldMags.net So-called pre-contest
training puts the body
under severe dietary
stress. Why make it
worse with intensity
tactics in the gym?
Neveux\ Model: Armon Adibi

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TRAIN TO GAIN
GROW WITHOUT PLATEAU WorldMags.net MASS MOVES
Leg training P/RR/S style Every-set

change to gain
Do you do every set the same
way? You know, same rep
tempo, same hand spacing,
same rest between sets?
Well, your motto for growth
should be ‘change to gain’ because
it takes something unique to add
more mass to your physique. Here’s
a good example using seated
biceps concentration curls:
SET 1: Do this set with
supination — that is, start with
your arm braced against your inner
thigh, palm facing back at the
bottom, and then twist your palm
to face up as you curl. At the top, at
peak contraction, your little finger
should be higher than your thumb.
SET 2: Do all reps with your palm
up — in the supinated position. In
Neveux \ Model: Mark Perry

other words, don’t twist your hand.
SET 3: Go back to supinating, but
do your concentration curls standing
— Arnold style. He was also a big
fan of supinating his hand — and
he built some incredible biceps.
Q: I am currently using your Hybrid- You can also change hand or
Power/Rep Range/Shock training foot placement on some exercises.
at home with extremely limited For instance, on the calf machine
equipment — a flat bench with leg start with your feet out wide for
extension/leg curl, a barbell, plates a set, and move them in a few
and a rack for squats — that’s it. Can inches for each successive set
you please suggest a killer workout until your feet are close together.
for quads and hams that I can do? — Steve Holman
A: Sure, I would be happy to.
Squats, 5/0/X tempo 3 x 4-6

Alternating lunges, 2/1/2 tempo
1 x 13-15, 1 x 10-12, 1 x 7-9
Superset
Leg extensions, 3/0/1/1 tempo
2 x 10-12
Barbell hack squats,
3/0/1/1 tempo 2 x 7-9
Lying leg curls, 5/1/X tempo 3 x 4-6
Stiff-legged deadlift, 3/0/1 tempo
1 x 13-15, 1 x 10-12, 1 x 7-9
Superset
Lying leg curls (torso up on
elbows), 2/1/1 tempo 2 x 7-9
Neveux \ Model: Michael Ergas
Straight-leg barbell good mornings,

Neveux \ Model: Ahmad Ahmad
3/1/1 tempo 2 x 10-12
Enjoy the pain and

welcome the growth!
— Eric Broser

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TRAIN TO GAIN
HARDGAINER WorldMags.net
Q&A: Anatomy of the pecs
and mass-building cuccess
Q: Are there really ‘upper pecs’ and The pectoralis minor is the muscle
‘lower pecs’, or are the pecs two single Steve beneath the pec major, connecting some
Reeves. ribs to the shoulder blade. The pecs minor
slabs of muscle?
A: Although the pecs have the same aren’t visible, and they have nothing to
functions in everyone, their outlines vary do with the upper portion of the pecs.
to some degree among individuals. Check They protracts the shoulder blades, as
out chest shots of lean bodybuilders, and occurs when you reach for something, and
you’ll see variations in pec shape. elevate the ribs.
Most people’s pecs have a larger gap
between them at the very bottom than Q: At what angle should I set the bench
higher up. Occasionally, though, you’ll when I do incline dumbbell presses?
see someone whose pecs don’t have that A: It depends whether your primary aim
bottom gap and seem to almost merge is to work your shoulders or your pecs.
into each other right at the bottom line. All angles of the incline dumbbell (or
Steve Reeves, a bodybuilding superstar barbell) press work your shoulders and
from the ’40s and ’50s who became a your pecs, but the balance between
film star, was a famous example of that the areas changes with the angle of
unusual pec shape. the bench. If your focus is on your
It’s common to have a hollow in the shoulders, set the bench at a higher
pecs immediately under the bottom of angle — about 75 degrees from the
the clavicles, or collarbones, no matter horizontal. If your focus is on your pecs,
how well-developed the pecs are, but set the bench at about 30 degrees from
the hollow is more pronounced in some the horizontal.
bodybuilders than others. Regardless of the angle, make sure
Pec shape variations are genetically that the bench is sturdy and stable,
determined and can’t be changed and that the pin or other device that
through training, but the size of the pecs fixes the angle is secure. And be sure to
can. It’s the same with other muscles. have at least one alert, strong spotter
For example, some people have highly standing by in case you get stuck on a
peaked biceps, whereas others have much rep. Always be safety conscious.
flatter biceps — and some have almost — Stuart McRobert
totally flat biceps even when they’re fully
contracted. For example, no matter how
he trained, Sergio Oliva couldn’t build
biceps peaks like Arnold’s. The shape of
his biceps was genetically determined.
Anatomically, the pecs are the large
slabs of muscle on the upper chest, and
they connect the chest and collarbone
to the humerus, or upper-arm bone. The
pectoralis major, the muscle’s formal name,
adducts, flexes and medially rotates the
humerus. If you move your arm across your
chest, pull it down and rotate it inwardly,
all against resistance, you’ll feel your pec
contract. The pecs are a prime mover of
the humerus, along with the delts and lats.
The pectoralis major is a single muscle,
Neveux \ Model: Casey Bunce
but it has a clavicular head, which is the

upper area, and a lower area. That’s where
the idea of the ‘upper’ and ‘lower’ pecs
comes from. Incline-bench presses may
place more stress on the clavicular head —
the upper pec — than do flat-bench presses.

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SPORTSMEDICINE WorldMags.net
Dumbbell pullovers:
Bad for your abs?
T
he dumbbell pullover is an
exercise that you usually see in
hardcore gyms and somewhat less
frequently in the more upscale fitness
centres. Its history goes back decades, to
when it was performed with a bar that
was lying on the floor at the end of a flat
bench. You’d lie on the bench and reach
back, perhaps lifting your hips off the
bench to help reach the bar.
One version was just a pullover — from
the floor to the chest and back for reps.
The second was a ‘pullover and press’,
which was actually a bench press. (The
bench was not a popular exercise yet, so
it was often combined with the pullover.)
The third version was a pullover into a
lying triceps extension.
Eventually, as training continued to
evolve and the concept of attempting
to isolate muscles in training grew in
interest and popularity, those versions of
the pullover faded away. The dumbbell
pullover came on the scene, and it wasn’t
too long before people were performing
it across the bench — torso perpendicular
to the bench — so only the upper back In a media-driven world that values
was on the bench.
Two variations emerged: 1) pullovers
the appearance of a guy, it is very
performed with a heavy dumbbell and
2) lightweight pullovers that were
unwise to perform an exercise that
typically followed a set of high-rep could destroy the six-pack.
squats. The high-rep squats were often
referred to as ‘breathing squats’ — head, and you take a very deep breath, area. That split in the abdominal wall is
because of the way you’d be breathing dropping your hips for an extra stretch known as a diastasis recti, and it’s usually
after performing them, usually chugging and an extra big breath, the abdominal surgically repaired only in very thin
like a locomotive. muscles are shut down during the people, some of whom are thin women
The prevailing thought was to inhaling process. Here’s the reason: who lose pregnancy weight after their
take advantage of that state of The line down the middle of your ‘six- baby is born.
breathlessness by using the light pack’ is the linea alba, or median rectus, So, in a media-driven world that
pullover and breathing deeply while and it’s made of connective tissue. Every values the appearance of a guy, it is
reaching back far with the arms and time you perform the pullover described very unwise to perform an exercise that
dumbbells, dropping the hips and above, you stretch the linea alba a tiny could destroy the six-pack. Some of the
sucking in as much air as possible. This bit more. Eventually, it will stretch out seated pullover machines do not permit
combination of exercises was believed and weaken. Over time, the linea alba this type of stretching and are much less
to help people gain weight and expand can begin to tear. harmful to the linea alba, if at all. Many
their chest. The mechanism of the chest I’ve had bodybuilders come see me pullover machines actually encourage
expansion was never quite explained. in a bit of a panic, asking me about this abdominal muscle contraction at the
The weight gain came from very large ‘lump’ in the centre of their six-pack. completion of the motion, but that isn’t
muscle groups being worked hard with Fortunately, the ‘lump’ was not a tumour, the risky part of the movement. Always
the high-rep squats combined with a and, unfortunately, it was a small hernia be careful at the furthest reach of any
diet that was rich in protein and calories. or tear in the linea alba. machine pullover.
There is a problem though. When Later in life the tear can get larger, Train smart, and then train hard.
the dumbbell is lowered behind your and the linea alba can tear over a large — Joseph M. Horrigan

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TRAIN TO GAIN
WorldMags.net
MAD SCIENTIST EXERCISE OF THE MONTH
Butt bull’s-eye
DOWNLOAD
When squats and lunges YOUR FREE
IN-SITE APP
& SCAN PAGE
fail, this exercise works FOR VIDEO
Photos courtesy of Nick Nilsson

You attack the glutes with two different
forms of tension in one exercise.
O
ne of the most common pieces involving active knee flexion during order to support your body and the
of advice you’ll hear in the gym the movement itself, solving the weight. That puts excellent tension on
regarding glute training is that problem of training with knee issues. it even before you start the exercise.
squats and lunges are all you need. The point is that you can build Now bend forward, lowering
Usually, that’s true, but what do you do bigger glutes and/or maintain the dumbbells slowly.
if squats and lunges don’t work for you? glute size when you have knee Do not set them on the ground.
(Yes, it can happen!) problems or injuries that prevent Bend only as far as you can go
There are two major problems you from squatting or lunging. while keeping a tight arch in your
you can run into by focusing On the flip side, though, this lower back. Make sure your core
solely on squats and lunges exercise does require good lower- stays solid and braced while you’re
for building your glutes: back strength. If you also have leaning forward; push your abs into
1. Your quads take over the movement, back issues, it won’t be a great your thigh at the bottom (that’s
reducing glute involvement. option for you, unfortunately. the best way to describe it).
2. You have knee issues that Here’s how to perform one- The back arch and the core bracing
prevent full flexion in the knee legged glute deadlifts: is especially critical when you’re
joint, preventing you from doing You’ll need two dumbbells and a using heavy dumbbells. This is the
full-range squats and lunges. bench. Set the dumbbells in front of ‘deadlift’ portion of the exercise.
I’ve got an exercise that will fix the bench (I’m using 85-pounders Hold for a few seconds at the
both of those problems. I call it the — 38.5 kg — in the accompanying bottom, developing tension in the
‘one-leg glute deadlift’ — and it’s going photos, but start lighter than that legs and glute, then bring your torso
to kick your butt (no pun intended). when you try these the first time). back up to vertical. Focus on pushing
The position this exercise puts you Grasp the dumbbells and stand up with your heel as you come up.
in looks very much like a Bulgarian a few feet in front of the bench. This movement is hip extension.
split squat; however, you do it without Now reach back with one leg, You’re using the gluteus maximus
the squatting. (Note: the Bulgarian and set your entire shin on the to pull your torso back up into the
split squat entails setting your back top of the bench, hooking your vertical position while you’re also
foot on a bench with the other leg toes over the edge. That will using it to isometrically support your
forward so you’re in a lunge position. give you greater stability. bodyweight and the dumbbell.
Then you move your body up and What you’re trying to do with You’re literally attacking the
down in a split-squat move.) this exercise is get your body in the glutes with two different forms of
Here you do what resembles right position to force your glutes to simultaneous tension in one exercise.
a single-leg stiff-legged-deadlift activate under heavy load, not work Do your reps on one leg, and
movement while your back leg is them in an unstable environment. then switch legs. I prefer lower reps
on the bench, similar in position The more stable you are, the more with this exercise since the glutes
to the Bulgarian split squat. weight you’ll be able to use and are powerful muscles and can be
You will be amazed at how the better it will hit your glutes. hit hard with heavy weight — aim
strongly this exercise targets your In this position the glute of your for five to seven reps per leg.
glutes — and it hits them without front leg is activating isometrically in — Nick Nilsson

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Now Available online at

www.cyborgsport.net
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EAT TO G
NUTRITION WITH A GET BIG MISSION
WorldMags.net
NUTRITION SCIENCE
Metabolic rebound
I
t’s a dreaded condition, yet you see First, so my example above doesn’t to have one when you are deep enough
it in the gym every day. A petite, appear sexist, metabolic rebound is an into a diet that you are getting a bit
good-looking girl walks in and affliction that affects predominantly depleted. I’ve known athletes who were
becomes a member. She obviously has women, although I have worked with men 40 lbs (18 kg) overweight and looking
done something physical previously, who were experiencing a version of it. for a cheat meal the first week of their
as she’s in decent shape. She catches This discussion focuses on the ladies. diet. That will only slow your progress
the bug and decides to train seriously To begin with, women’s thyroid and undermine the hormonal adaptations
with the goal of eventually doing a glands are at least five times more that should be occurring in
physique, figure or bikini competition. sensitive to abuse than men’s. Harsh a properly constructed
Her hard training and adherence to dieting, without the inclusion of weight-loss plan. The
an athlete’s diet catches the attention certain essential nutrients and meal should have
of several gym regulars and trainers. carefully constructed ‘cheat liberal (but not
She enlists the advice and eventual meals’ (not food orgies), can abusive) amounts of
coaching of one the trainers. Sixteen downregulate sensitive female carb, a good amount
weeks before the selected contest, thyroids. Indiscriminate use of of natural fat and
the additional cardio and restrictive thyroid medications at too a protein food that
diet begin. The situation may also high a dose or for too long you normally
include some cutting agents, thyroid a duration and coming don’t eat when
medications and/or light anabolics, or off of them improperly dieting. Add
it may not. will often destroy a a moderate
Everything goes according to plan woman’s metabolism. dessert,
and our hypothetical cutie places in If she doesn’t and
her contest and comes home with undertake a you’re
a trophy. One month later her ass proper holistic done.
Neveux \ Model: Felicia Romero

has ballooned to the dimensions of program, it
a mid-sized car with plenty of junk can become
in the trunk. This becomes the new permanent.
norm unless our former bombshell is That means
deep into another contest diet, and eating
each such diet becomes increasingly less, more
restrictive and severe. This is what cardio and
I call ‘metabolic rebound’, and I have bigger
been devoting significant time and jeans sizes.
attention to its resolution. That brings
me to cheat meals.
Unless you’re
Metabolic rebound a rare genetic
freak, it’s a
is the convergence cheat meal, not
a cheat day.
of many factors, You’re supposed
all working Women’s thyroid

against those glands are at least
five times more
afflicted with it. sensitive to abuse
than men’s.

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ROW WorldMags.net
The meal is not supposed to last

three hours. I can’t be much more specific
because you must take into account
your size, training load and metabolic
variables when planning the cheat.
Metabolic rebound is the convergence
of many factors, all working against
those afflicted with it. It is the sum of
hormonal dysfunction (the deficiencies
and excesses of differing hormones),
nutrient deficiencies and imbalances, food
intolerances, improper digestive function
and — most surprising — intestinal flora.
All of those issues are taking place at the
same time that the metabolic rebound
victim wants to back off from contest
levels of cardio and eat a somewhat
Unless you’re a rare genetic freak,
normal diet. I will briefly address each issue
it’s a cheat meal, not a cheat day.
below, but I may devote an article to each
in the future.
The hormonal dysfunctions normally be on the right track. Fats are somewhat
observed in female metabolic rebound more forgiving than carbs, and protein
include an excess of insulin, a lack of
insulin sensitivity, low glucagon (caused
After a restrictive should be reasonably constant on- or
off-season.
by the excess insulin), downregulated and prolonged While I believe that carb cycling
thyroid hormone and possibly excessive is pseudo-science in terms of
estrogen. Of necessity I have to keep diet the body weight-loss diets for all but the most
it general here, but it’s a very complex
topic with individualised protocols. is not prepared metabolically gifted athletes, the above
technique works quite elegantly in the
Suffice it to say that there is a dietary
and holistic answer to each of these
to consistently reintroduction of foods after a contest
diet. Don’t get carried away on the
issues that works in virtually every case.
All but the most strategic dieters
use generous higher-carb days. Moderation is key.
I am doing some ground-breaking
often develop subclinical deficiencies portions of food, work on the metabolic effects of
or imbalances of essential fatty acids intestinal flora — good and bad bacteria.
and their metabolites, minerals and fat- carbohydrates Briefly, there are more than double the
soluble vitamins. The majority of these
help your body keep muscles, synthesise in particular. number of bacteria cells in your digestive
system than the total number of cells
hormones and produce and use energy, contained in the rest of your body.
which means burn calories. Aggressive The bacteria have their own individual
supplementation and in-depth dietary rebound experience. While I believe in metabolisms, and there are billions of
analysis can reveal most of what’s going certain digestive enzymes for all athletes them. Their metabolisms and production
on in this area. If there are still questions, I train, I believe that a particular analysis of nutrients have a profound effect on
certain blood tests may be informative. of enzyme sufficiency must take place your metabolism. Have the right ones,
After a restrictive and prolonged after a contest diet. and it’s like several billion little guys (or
diet, the body is not prepared to After a few post-contest celebration gals) running on treadmills. Have the
consistently use generous portions of meals, you should re-introduce healthful wrong ones, and you’ve got billions
food, carbohydrates in particular. In carb foods via a slow, methodical of mini people eating ice cream and
fact, the body produces far less alpha- increase. Start on the low-moderate watching bad reality shows.
galactosidase, an enzyme essential side and go up 25 grams per day every I’ll have more on this in the future. In
for starch digestion, after a long diet. 10 days until you feel the undesirable the meantime don’t confuse this, with your
The result will be bloating and water ‘softening’ of your body begin. Back off constipated Aunt Bertha’s probiotic pills.
retention, all part of the metabolic- 25 grams from that last level, and you’ll — Ron Noreman

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EAT TO GROW
RECIPES WorldMags.net NUTRITION NOTES
Vegetable frittata Food facts

That can affect your workouts,
weight and wellness
NUTRITION (for six frittatas)

Energy..................... 2876kJ
Fat .....................................12g
Sodium........................ 300g
Carbohydrates............92g There are good reasons that
Protein ............................35g monounsaturated fat has been
dubbed ‘heart-healthy’. This is the
fat found in avocados, olive oil,
A
kilo of vegies per day is pretty average consumption for me. I love ’em and I’ll olives, macadamia nuts, peanuts
eat them raw, cooked, steamed, grilled, roasted, baked and (very occasionally) and even beef — more in the
fried. However, as most of us know, it’s easier to do a bulk cook-up, which grass-fed varieties.
means we eat the same vegetables, prepared the same way, for weeks on end. These Monounsaturated fats can have
little frittatas are packed with vegies, bursting with flavour and they make a great
beneficial effects on your skin, keep
accompaniment for lean grilled meats. Plus they’re a welcome change from steamed
broccoli and Brussels sprouts! your arteries clean and also help you
get lean.
INGREDIENTS 8. Take a half handful of spinach Research published in Diabetes
Q 1 large sweet potato, thinly sliced leaves for each frittata and Care found that replacing some
Q 6 large mushrooms, thinly sliced place them on top of the potato, saturated fat with monounsaturated
Q 2 cloves garlic, finely chopped pressing down firmly as you go, fat — taking saturated from 23 to
Q 1 jar fat-free red peppers, drained and then add a layer of mushrooms and 9 per cent — boosted adiponectin
sliced a layer of roasted peppers.
in the body. That’s important
Q 12 large basil leaves, finely chopped 9. Add another layer of spinach leaves
Q 150g baby spinach leaves and then top with sweet potato because adiponectin is the ‘lean-
Q 2 eggs slices laid out in a spiral fashion. body hormone’ responsible for
Q Himalayan sea salt 10. Beat the eggs with a pinch each heightening insulin sensitivity,
Q Lemon pepper of salt and pepper and then divide increasing calorie burning and
Q Olive oil spray the mix evenly across the frittatas. curbing appetite.
11. Place muffin tray on another The results show that eating
METHOD baking tray to prevent possible
more monounsaturated fats led to a
1. Preheat your oven to 160°C. spills in the oven then cook for
redistribution of body fat away from
2. Microwave sliced sweet potato until about 20 minutes or until frittatas
tender. are firm to touch. the abdomen. That’s critical to your
3. Spray a non-stick pan lightly with health — ab fat is linked to cancer,
olive oil spray and heat to medium. heart disease and more — and the
4. Add mushrooms and garlic and Fiona Flanders is a impressiveness of your physique.
sauté until they begin to colour. qualified chef and No matter how big you are, without
5. Toss in the roasted peppers and the physique competitor.
etched abs, you look fairly fat.
chopped basil. She holds a Diploma of
Hospitality, Cert IV in Eat some monounsaturated fat
6. Using a non-stick muffin tray, lay in
enough sweet potato slices to form Commercial Cookery and each day to improve your health and
placed first in the Ms. Physique Masters your bodybuilding results.
Darren Burns
the bottom of six muffins.

50+ at the 2013 INBA World Pro-Am
7. With the base of a glass, press Natural Championships. — Steve Holman
down firmly on each.

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STREET SMART NUTRITION WorldMags.net
All-in-one vitamins:
Can you do better?
much too much for one pill if respectable
amounts of minerals are present. Without
chelation maybe 10 per cent of the minerals
in supplements are absorbed.
Once-a-day vitamins typically provide
vitamin E as d-alpha tocopherol, which is one
of eight forms of vitamin E that are typically
found in nature. Too much of one, without the
There is a simple elegance in trying to do others, can be pro-oxidative rather than having
something that’s good for you, doesn’t take antioxidant properties. (That means it’s bad for
much commitment, isn’t inconvenient and is you.) If your vitamin has dl-alpha tocopherol,
economical to boot. The problem is that the which is a synthetic, chemical pseudo vitamin
effectiveness of a once-a-day multivitamin E, throw it out. Combining all of the necessary
and mineral pill is more an illusion than a vitamin E forms occupies a good amount of
reality. For instance, just the recommended volume and typically must be emulsified in
daily allowances of calcium and magnesium an oily base, which is not possible in a single
alone would take up the space of four large tablet. Similar problems exist for the various
tablets or six average capsules. Thus, a multi carotenoids — and you thought that there was
always has inadequate amounts of those two only good old beta-carotene.
vital minerals. The moral of the story is that you must
Minerals are also inherently difficult to expect to take six or more pills to get what
absorb. In high-quality supplements, the you really need as comprehensive nutritional
nutrition industry cleverly binds minerals to insurance, and that’s just a basic program.
proteins in a process called ‘chelation’. Your Ideally, some must be in the form of oil-
body is much more efficient in processing based gel caps. Reality rears its ugly head
minerals when they go for a ride on a protein — buyer beware!
carrier. Chelation takes up a lot of space — — Ron Noreman
SNACKS
On-the-go protein
Since the early 1900s peanut butter has been a fixture in the
home. Whether it’s peanut butter sandwiches or as a featured
ingredient in cookies, it’s a favourite. The question is, is it
good for you? Although peanut butter is high in fat (16 grams
of fat and 190 calories per two tablespoons), you get a lot
of nutrition. It’s a great source of protein, fibre, vitamins and
minerals. A two-tablespoon serving of peanut butter contains
more than eight grams of protein, nearly two grams of dietary
fibre, 208 milligrams of potassium, more than half a gram
of iron, 24 micrograms of folate and three grams of sugars. In 2003 the US Food and Drug
Administration approved a qualified health claim for peanuts, with evidence suggesting that
eating 1.5 ounces (42.5g) per day — as part of a diet low in saturated fat and cholesterol — may
reduce the risk of heart disease. The cool thing about peanut butter is, if you keep a jar at work
or in your gym bag, you can scoop up a few hundred calories and more than a dozen grams
of protein in seconds. It also provides quick protein directly following a workout, the time
your muscles need these nutrients the most. Affordable, easy and ready to go! Look for the
varieties that don’t have added sugar and preservatives at health-food stores — although many
supermarkets now carry more healthful varieties as well.
— Ninette Terhart
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EAT TO GROW
MUSCLE-UP DIETS
WorldMags.net AGING WITH MUSCLE
Eating for size as a teenager

CANCER
Q: My son and I are big fans of yours
and have followed your activities
since you started with Iron Man.
twice the calories a day back then
as I do now, despite weighing about
double at this point!
ANSWERS?
Just about everyone knows
The question I have is really from The foods I ate were rather someone who has
my son, as he is 16 years old and consistent — things like beef, eggs and had to deal with
has been weight training under my milk for protein; pasta, bread, cereal, cancer. Or maybe
supervision for almost a year. He is rice, potatoes, fruit and quite a bit of you have been
tall and very skinny and wants to fruit juice for carbs. My fats came from
directly hit with
look the way you do now. I know that my proteins mostly, but I also ate a lot
it. It’s very scary
when you started, you were only 125 of cashews and peanut butter. At the
— and we all want
pounds (57 kg) and now must be 250 time I did not prepare specific meals
(113 kg). I figure you must eat very but just ate anytime I was hungry, from
to prevent it. Good
differently now than you did when the time I awoke until it was time for news: a brew may help.
you were first training and looking to bed. Sometimes I would get up in the Don’t get too excited; we’re not
build a foundation. What did you eat middle of the night and blend weight- talking Corona. It’s tea.
when you were my son’s age? gain powder, milk and ice cream to According to new research in
A: Thank you to you and your son make sure I was well fed at all times! Proceedings of the National Academy
for being my fans. I really appreciate That was my diet ‘program’ from ages of Sciences, chamomile tea is full
that. You are absolutely right in 16 to 19, during which time I went from of apigenin, an antioxidant that
that I eat far differently now than 125 to 200 pounds (91 kg). Tell your “attaches to key proteins and helps
I did when I was in my teens and son he can do exactly the same — and reprogram cancer cells so they lose
desperately trying to add bulk. In that I’m rooting for him! the power to prevent their own
fact, I would guess that I ate at least — Eric Broser death.” [Prevention, Oct.’13]
So drink more chamomile tea — it
can also help you sleep.
Here’s the shocking news though:
Do not add a lot of sugar. Sugary
foods that spike insulin pack on fat
and make you more disease prone.
Plus, the latest research is finding
that sugar may actually ‘feed’ cancer
cells so they proliferate faster.
According to ‘Cancer cells are
sugar addicts’, mutated cells need
glucose — sugar — to stay alive
and grow. [Well Being Journal,
Sept/Oct.’13]
From the work of
Thomas Seyfried, Ph.D., the
recommendation to fight this
horrific disease is to “minimise any
‘after meal’ blood sugar and insulin
spikes that can fuel cancer”.
Keep in mind that fat and/or
fibre in foods can slow digestion,
Neveux \ Models: David Whiteside and Curtis Fischer
minimise blood sugar overload

and reduce insulin spikes.
That means less inflammation
and cancer proliferation.
So avoid snacking on crap foods
packed with simple sugar as often
as possible — but you already knew
that. It’s just another reminder.
— Steve Holman

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Browse more diet and nutrition tips at
HEALTH AND AGING

WorldMags.net ironmanmag.com.au/nutrition
Two foods can boost longevity

The protein known as Nrf2 plays a key
role in cell health. When Nrf2 is exposed to
threats, it oscillates faster and activates an
increase in the cell’s defence mechanism,
including raising the levels of antioxidant.
Paul Thornalley, from the University
of Warwick in the United Kingdom, and
colleagues observed that the sulforaphane
in broccoli and quercetin in onions are
capable of increasing Nrf2 movement.
Observing a continual movement cycle of
Nrf2, which sees the protein oscillate in and out of the cell nucleus once
every 129 minutes, the team found that the sulforaphane and
quercetin sped up the cycle in 80 minutes.
“We discovered [the] cytoplasmic refresh rate of Nrf2 is
important in maintaining and regulating the transcriptional
response and links stress challenge to increased cytoplasmic
surveillance,” said the researchers, who now aim to develop new
food supplements — superfoods that stimulate Nrf2 activity.
Reference
Xue, M., et al. (2014) Frequency modulated translocational oscillations of Nrf2 mediate the ARE cytoprotective
transcriptional response. Antioxid Redox Signal. Published online September 2.
— Dr. Bob Goldman
CRAVING CRUSHERS
Reducing the
bad effects
of pasta
Most of us love a plate of carbohydrate-
loaded pasta, but the spaghetti and sauce
can make you feel hungry again soon after, since they’re quickly absorbed as
simple sugars. Blood glucose is increased and then rapidly falls after insulin
kicks in. What if you can change all that by cooling down the pasta before
you eat it? Dr. Denise Robertson, a senior nutrition scientist at the University
of Surrey in England, believes that if you cook and cool down a pasta before
you eat it, the body will begin to treat it more like a fibre than a starch. It
does that by creating a smaller sugar rise and feeding the good gut bacteria.
Eating cold pasta will also lead to less absorption of calories.
Here’s something even more exciting! According to an experiment on the
BBC show Trust Me, I’m a Doctor, Dr. Chris van Tulleken and Robertson revealed
that eating cold pasta did lead to a smaller spike in blood glucose and insulin
than eating freshly cooked pasta. To the researchers’ surprise, however, cooking,
cooling and then reheating the pasta had a significant effect on blood glucose —
it reduced the rise in blood sugar levels by 50 per cent. “This means less insulin,
less blood glucose, less hunger and more fibre.”
I’m in!
— Ninette Terhart
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TRAIN, EAT, GROW
WorldMags.net
Muscle-Training Program 184
TRAIN,EAT,
GROW From the Iron Man
Training & Research Centre
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34 / Australian Iron Man

WorldMags.net
WorldMags.net
WorldMags.net
TRAIN, EAT, GROW
If you train at home

or the low cable isn’t
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TRAIN, EAT, GROW
WorldMags.net Once you finish a set of lying extensions, sit up,

move to the end of the bench, and crank out a set
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IRON MAN Training & Research Centre Muscle-Training Program 184

Monday: Chest, Back, Abs SUPERSET
Lying dumbbell extensions 3x9
M: Wide-grip dips (4X) 4 x 10
Seated dumbbell curls 3x9
S: Flat-bench flyes (3X) 3 x 10
SUPERSET
C: Cable crossovers (4X) 4 x 10
Incline curls 3x9
M: Pulldowns (4X) 4 x 10
Incline extensions 3x9
S: Dumbbell pullovers (3X) 3 x 10 SUPERSET
C: Stiff-arm pulldowns (4X) 4 x 10 Chest-supported kickbacks 3x9
M&S: V-handle cable rows (4X) 4 x 10 Facedown alternate incline dumbbell curls 3x9
C: Bent-arm bent-over laterals (4X) 4 x 10 SUPERSET
M: Cable upright rows (3X) 3 x 10 Dumbbell pullovers 3x9
S&C: Dumbbell shrugs (3X) 3 x 12 Seated hammer curls 3x9
M&C: Incline knee-ups (4X) 4 x 10 SUPERSET
S&C: Ab Bench crunches (4X) 4 x 10 Dumbbell wrist curls 3 x 12
Rockers 3 x 15
Tuesday: Quads, Hamstrings, Calves
Friday: Chest, Back, Calves, Abs
SUPERSET
Decline presses (DP 4X) 4 x 12, 10, 8, 6
Front squats 4x5
High machine flyes (TORQ) 3 x 30, 20, 15
Squats 4x8
Wide-parallel-grip cable rows (DP 4X) 4 x 12, 10, 8, 6
SUPERSET
SUPERSET
Leg extensions 4 x 10 Two-dumbbell pullovers 2 x 10-12
Sissy squats 4x8 Bent-arm bent-over laterals 2 x 10-12
Dumbbell semi-stiff-legged deadlifts (DP 4X) 4 x 12, 10, 8, 6 Wide-grip pulldowns (TORQ) 3 x 30, 20, 15
Leg curls (double drop) 2 x 10(6)(5) Dumbbell shrugs (double drop) 1 x 12(8)(6)
Leg press or donkey calf raises (4X) 4 x 15 Standing calf raises (double drop) 2 x 12(8)(6)
One-leg calf raises (TORQ) 3 x 30, 20, 15 Seated calf raises (TORQ) 3 x 30, 20, 15
SUPERSET
Crunches (TORQ) 3 x 30, 20, 15
Wednesday: Delts, Triceps, Biceps, Forearms
Planks 3 x 30-60 seconds
Arnold presses (TORQ) 3 x 30, 20, 15
SUPERSET Exercises with three or more sets listed are performed in 10x10 style;
One-arm cable laterals 3 x 10 that is, take a weight with which you can get 15 reps, but do only the
One-arm cable upright rows 3 x max designated number; rest 30 to 40 seconds, and do another set to the same
SUPERSET rep count. Continue until you perform all sets. If you get the designated
Bent-over laterals 3 x 10 rep number on your last set, increase the weight at your next workout.
Dumbbell front raises 3 x max M = midrange, S = stretch, C = contracted

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3d\QQT[[ faXbc Rda[b #g ! 5â cWPc aTPb^] a^RZTab \PZT UâPVaTPc
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_P[\b UPRX]V d_ faXbcRda[ cWT {QT[[b b_TRXP[ R^\Q^ c^ Va^f
IRON MAN Training & Research Centre Home-Gym Program 184

Monday: Chest, Back, Abs SUPERSET
Lying dumbbell extensions 3x9
M: Decline dumbbell presses (4X) 4 x 10
Seated dumbbell curls 3x9
S: Flat-bench flyes (3X) 3 x 10
SUPERSET
C: Incline flyes (4X) 4 x 10
Incline curls 3x9
M: Chins (4X) 4 x 10
Incline extensions 3x9
S: Dumbbell pullovers (3X) 3 x 10 SUPERSET
C: Stiff-arm kickbacks (4X) 4 x 10 Chest-supported kickbacks 3x9
M&S: One-arm dumbbell rows (4X) 4 x 10 Facedown alternate incline dumbbell curls 3x9
C: Bent-arm bent-over laterals (4X) 4 x 10 SUPERSET
M: Dumbbell upright rows (3X) 3 x 10 Dumbbell pullovers 3x9
S&C: Dumbbell shrugs (3X) 3 x 12 Seated hammer curls 3x9
M&C: Incline knee-ups (4X) 4 x 10 SUPERSET
S&C: Full-range bench crunches (4X) 4 x 10 Dumbbell wrist curls 3 x 12
Rockers 3 x 15
Tuesday: Quads, Hamstrings, Calves
Friday: Chest, Back, Calves
SUPERSET
Front squats 4x5 Decline presses (DP 4X) 4 x 12, 10, 8, 6
Low-incline flyes (TORQ) 3 x 30, 20, 15
Squats 4x8
Bent-over dumbbell rows (DP 4X) 4 x 12, 10, 8, 6
SUPERSET
SUPERSET
Leg extensions or old-style hack squats 4 x 10
Two-dumbbell pullovers 2 x 10-12
Sissy squats 4x8
Bent-arm bent-over laterals 2 x 10-12
Semi-stiff-legged deadlifts (DP 4X) 4 x 12, 10, 8, 6
Wide-grip chins (pure negatives) 2 x 6-8
Leg curls (double drop) 2 x 10(6)(5) Dumbbell shrugs (double drop) 1 x 12(8)(6)
Donkey calf raises (4X) 4 x 15 One-leg calf raises (drop) 3 x 15(9)
One-leg calf raises (TORQ) 3 x 30, 20, 15 Seated calf raises (TORQ) 3 x 30, 20, 15
SUPERSET
Wednesday: Delts, Triceps, Biceps, Forearms Crunches (TORQ) 3 x 30, 20, 15
Arnold presses (TORQ) 3 x 30, 20, 15 Planks 3 x 30-60 seconds
SUPERSET Exercises with three or more sets listed are performed in 10x10 style;
Incline one-arm laterals 3 x 10 that is, take a weight with which you can get 15 reps, but do only the
Incline one-arm upright rows 3 x max designated number; rest 30 to 40 seconds, and do another set to the same
SUPERSET rep count. Continue until you perform all sets. If you get the designated
Bent-over laterals 3 x 10 rep number on your last set, increase the weight at your next workout.
Dumbbell front raises 3 x max M = midrange, S = stretch, C = contracted

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GYM GOSPEL
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How to be a
bodybuilding guru
By Scott Goble
A whole new industry has emerged within the fitness world — that of the
coach or, as many like to be called, the guru. Unlike most other sports, where
high level coaching is learned through years of study, formal education,
working their way up the ranks and, in most instances, being a successful
athlete themselves, in the world of bodybuilding, being elevated to coaching
status requires none of that annoying time and hard work. Let’s focus on the
key components of being a successful coach in the fitness industry.
Follow my advice and you too

can be on top of the world.
1. Have an opinion. Your opinion

does not have to be based on
attention critical to you getting your
name out there. Some great gurus of
reams of studies that suggest that by
ingesting nutrients post-workout you
Sting Sports/Charles Lowthian
experience, logic or science, it just the past have picked up on one isolated will progress faster, but that hasn’t held
needs to be an opinion — and you study; for example, increasing growth back some of the biggest and best in
should stick steadfastly to it. The more hormone post-workout by fasting. Sure, the industry from creating a stir. You
divisive and controversial your opinions the increase has never been linked too can find an obscure study on obese
are, the more outspoken you become, to any changes in body composition mice and base a profitable program
the more attention you will receive — or increased recovery; sure, there are around it.

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GYM GOSPEL
2. WorldMags.net
Social media. You’re nobody
these days without a social media
presence, so remember to sign up to
just post up picture after picture of
great six packs and successful bikini
competitors and people will begin
eyes open — they are out there. The
best ones look amazing despite having
very little idea what they are doing;
every form available and bombard to associate that imagery with you those are the people you should target.
people with images and condemn those and your new training system. All you have to do is convince them
who don’t follow similar protocols to to do half the things right and all of a
you and your disciples. There isn’t even
any need for the images to be linked
to you at all. Please don’t think they
3. Recruitment. The key to being
a successful coach is having the
right athletes. Truly genetically gifted
sudden they have gone from amazing
to champion and you are a coaching
sensation. No one has to know you
have to be of your clients or yourself; people are hard to find but keep your swapped one fast food meal per day
with chicken and rice and encouraged
them to finally start training legs; that
wouldn’t be a sexy story. The public
must hear how you totally overhauled
their lifestyle, took them under your
wing and nurtured them into the overall
champion who now reigns supreme.
4. Before and after pictures. This

is easy — get some. Again, they
don’t have to be pictures of your clients.
If people assume they are just because
they are posted on your social media
account, that’s their issue.
5. Create the illusion that you are

in demand. People want things
they can’t have. If you appear to be
so busy, so overwhelmed with client
requests, the natural assumption will
be that you are good at what you do.
Let people know that you may not be
in the greatest shape yourself because
you always put your clients first. Talk
about how you are ‘on the grind’. Talk
about the stress of balancing your
overwhelming work commitments
with rest and your personal life, the
implication being that work always
has to come first, even to your
detriment. Take quotes from successful,
hardworking people and post them as
statuses without giving credit. All these
things will ensure the client requests
keep rolling in.
Hopefully there is something here for
all the aspiring gurus. We all know there
are millions of people out there looking
for the easy answers; it would be silly of
you not to provide them — while making
some easy money at the same time.
The key to being
a successful coach
is having the right Scott Goble
genetically gifted is an IFBB
athletes. All you have to superheavyweight
do is convince them to champion
do half the things right and personal
and all of a sudden they trainer based
have gone from amazing in Melbourne.
to champion and you are His sponsors
a coaching sensation. include Max’s,
Darren Burns
Sting Sports and

Mass Nutrition.
Balik

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SEE IN STORE FOR FOR OTHER DAILY DEALS
*Terms and Conditions: Not to be used in conjunction with any other offer or discount. Online only.
Minimum order value of $50. Expires 12am, 31st March 2015.
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TAKE AIM FOR
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EXPLOSIVE
GROWTH
The greatest HITs chest workout is a blast
1h A^VTa ;^RZaXSVT ~ ?W^c^VaP_Wh Qh <XRWPT[ =TeTdg
Q uestion. What are you doing

on Monday? If you’ve lifted WHY START WITH
weights for more than a week
in your life, you already know that INCLINES? HAVE
answer because Monday is a holiday.
It’s International Chest Day, bro! For YOU EVER HEARD
many muscleheads, Monday is our
favorite day of the week. Let’s do OF A BODYBUILDER
some of the best lifts for the pecs and
blast them high-intensity-training BEING CRITICISED
style. That means one work set taken
FOR HAVING A THICK
UPPER CHEST?
beyond failure per exercise. If it
sounds good to you, grab your gym
bag and let’s ‘HIT’ it.
Incline barbell presses. Why start
with inclines instead of flat-bench a light set of 20 reps followed by
presses? First of all, if your gym is like a second set with a little more
mine, there’s already a one-hour wait weight for 12 to 15 reps. Rest for 90
for the flat bench. Second, have you seconds between sets. After your
ever heard of a bodybuilder being second warm-up set, load up the
DOWNLOAD
Model: Ian Laurer
criticised for having a thick upper bar with some serious weight and YOUR FREE
chest? Me neither. get a spotter. Yes, you’ll need the IN-SITE APP
& SCAN PAGE
Do two warm-up sets, as you’re spotter, so make sure you have FOR VIDEO
just getting started. The first is someone ready to help you out. You

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<^ST[)3PeXS7ÛU\P]
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TAKE AIM FOR EXPLOSIVE GROWTH
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If you can handle your body weight easily, use
chains, a dip belt with weight hanging from it or
Greatest-HITs chest blaster
a weighted vest for extra resistance. Incline barbell presses
(warm-up) 2 x 15, 10
1 x 6-8
Flat-bench dumbbell
flyes (warm-up) 1 x 15
(spotter resistance*) 1 x 8-10
Weighted dips
(warm-up) 1 x 15
(drop set) 1 x 6-8 (failure)
Cable crossovers
(warm-up) 1 x 15
(rest/pause) 1 x 10-12
(rest/pause) 1 x failure
Push-ups 1 x failure
*On the lowering phase.
Note: Rest two minutes between sets.
should hit failure on your work set

in the six-to-eight range.
Here’s the catch. If you can
complete the rep, you must attempt
the next one. In other words, you lift
until the spotter has to help you. After
your first work set of the day, take a
two-minute break.
Flat-bench dumbbell flyes. Tell
your spotter not to go far because
you’re going to need him or her
again. Grab some moderate weights
and warm up with a set of 15 reps
to establish the mind/muscle
connection and to feel the muscles
working the way they should. You’ve
<^ST[);TT0__Tab^]
already pumped blood into the pecs

with the incline presses. Now you’re
going to stretch the muscle fibres
out with flyes so there’s more room
<^ST[)BcT_WT]2^^Z
You’re going to stretch the muscle fibres out so there’s

more room to pump even more blood into them later.

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DO A REST/PAUSE.
WHEN YOU HIT
FAILURE, COUNT
TO 10, AND THEN
RESUME YOUR
SET, GOING TO
FAILURE AGAIN.
to pump even more blood into them
later. Rest two minutes while you
stretch out your pecs.
OK, grab some heavy dumbbells,
get that spotter, and get to lifting.
Your weight should result in failure
around the 10th rep. At that point
the spotter puts pressure on your
forearms while you’re lowering
the weight. Your job is to resist.
That emphasis on the negative
will make your chest even sorer
than usual over the next couple of
days, but the reward will be more
size later. If you’re not comfortable
with spotter resistance — or you
just don’t have a spotter — use
the Double-X Overload method
through the entire set. That’s 1 1/4
reps, with the quarter occurring
at full stretch. Once you reach
failure, rack the weights and
stretch for a couple of minutes.
Weighted dips. One warm-up
set of 15 with either your own body
weight or on an assistant is all you
need to establish your form. During
your work set you do a drop set. If you
can handle your body weight easily,
use chains, a dip belt with weight
hanging from it or a weighted vest for
extra resistance. If you need to use
an assistant for the work set, that’s
okay. Your goal is to improve, so do
whatever you can.
Go for 12 reps with the extra
resistance. Once you get to failure,
drop some weight or add to the
assistant so it’s helping you, and keep
going to failure. As with every other
movement, take two minutes’ rest
between the sets.
Cable crossovers. Now you
stretch out your chest again.
Remember to squeeze for a count
<^ST[):Xh^bWX<^^Sh
of two while bringing the handles

together on these, and let the
muscles stretch for a count of two
when you bring them back up. One

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Model: Ian Laurer
en zer
fi il er t
o e in .
etiti , REST TWO MINUTES, can. Whether it’s 10, 20 or even more,
go for it. You can put your feet up on a
e ew AND THEN HIT bench to make them harder if you like.
Once you reach failure, remember
s i the THE FLOOR AND that number because next Monday (or
whenever your chest day is) your goal
b g, raini
e da i KNOCK OUT AS will be to do at least one more.
After eight weeks or so on this
t n ea . MANY PUSH-UPS program, you should see some

very noticeable gains in size,
AS YOU CAN. strength and endurance.
Roger Lockridge
warm-up set of 15 followed by two has been featured
minutes’ rest, and then on the work at Bodybuilding.
set do a rest/pause. The goal is 10 to com and written
12 reps before the rest/pause. When for Labrada
you hit failure, count to 10, and then Nutrition. He was
resume your set, going to failure named the 2009
again. You’re almost done. Bodybuilding.com
Push-ups. No warm up here. After Male Writer of the
you finish the crossovers, rest two Year. To contact him, send email
minutes, and then hit the floor and
to [email protected].
knock out as many push-ups as you
call 03 9574 8460 or visit WorldMags.net
www.ironmanmag.com.au to order
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Model: Todd Abrams

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T-LOSS
STRATEGIES
Part 1: The high-fat-diet resurgence
1h9^T:[T\RiTfbZX?W3~?W^c^VaP_WhQh<XRWPT[=TeTdg
I f you’ve read much of my

nutrition work over the years,
you know I’m not a fan of
ketogenic dieting, primarily because
it’s the most unsustainable method
of weight loss and fails even worse
when it comes to maintenance.
It’s the fastest way to lose body fat
— no question about it. The price,
however, is a reduced metabolism,
less lean-body-mass retention and
the repercussions from the lack of
carbs in your diet. Most people end
up bingeing and suffer the negative
side effects mentioned, plus rapid
fat gain.
When I see a recycled version of
the high-fat, a.k.a. low-carb, concept,
I think, “Here we go again. How
many versions of low-carb diets can
I’M NOT A FAN OF KETOGENIC DIETING,
we endure?” Twenty-two-year-old PRIMARILY BECAUSE IT’S THE MOST
health bloggers are currently stealing
headlines and writing gotcha stories UNSUSTAINABLE METHOD OF WEIGHT
like they just found Bigfoot. “Ha!
Burgers are good for you — you
LOSS AND FAILS EVEN WORSE WHEN IT
just have to avoid sugar! Egg white COMES TO MAINTENANCE.
omelettes — done! — I want whole
eggs…and extra cheese…so there!” are instances. In this series I’m going concerns are willing to change
There are good applications for to outline a brief survey of dieting everything about their nutrition
every type of eating — even high-fat options, starting with the latest round habits based on their trust of an
diets — if you’re willing to do the of high-fat plans. editorial. Tempered, complete
work consistently. We can all build a I’m all for the draw of journalistic discovery and reporting should rule
tool chest of options, and even I find sensationalism, and I’m a natural the day. Check sources, do broader
that low-carb dieting can be the right contrarian, but I can’t forget research, and review the credentials
tool for the job — rarely, but there that real people with real health of writers.

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FAT LOSS STRATEGIES PART 1
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Low-carb/high-fat dieting has been
around for almost 75 years, and this
won’t be the last recycle. What started
out as a mid-19th-century discovery
that carbs create fat stores via insulin,
morphed into trendy rapid-loss
diets for suburbanite housewives. A
marketing trend turned bacon, burger
and butter into a billion-dollar profit
from dieting men. Next came more
sophisticated versions for yuppies
— olive oil and avocado, please; of
course, no bread. We even squeezed
in a wave of novelty pet goats and
miniature hen houses. Backyards
became hobby farms for organic
eggs and unpasteurised milk. Now
the unsaturated preference of South
Beach fans and the all-natural war
cry of the granola crowd has once
again been replaced with a rush
to manly food. Grandpa ate bacon
cheeseburgers and sausage gravy and
lived to be 104, doggone it!
What happens when we roll with
M.J. Adelmann
a fad and throw out what we already
know? We may miss facts like the
results of a study of more than 80,000
people that was reported in The
New England Journal of Medicine:
Replacing five per cent of saturated IF EATING A LOW-CARB DIET IS YOUR
fat intake with unsaturated fat
reduced heart disease risk by 42 per
CHOICE, I STILL RECOMMEND PLANNING
cent. Are you sure you want to add a FOR SOME CARBS — IT’S BETTER TO
lot of saturated fat back into your diet?
In the spirit of full disclosure, I will DESIGN A COMPLETE STRATEGY SO YOU
allow that if you eliminate all of the
starch and sugar from your diet, eating
STAY ON TRACK FOR YOUR GOALS THAN
more saturated fat won’t have that INCUR TRAIN-WRECK BINGES THAT CAN
devastating an effect — but will you
eliminate all the starch and sugar from
DEVASTATE YOUR HEALTH.
your diet? Consistently? All the time?
The allure of a low-carb diet is Can we add some beef, egg yolks
that you will lose weight quickly — or other saturated fat by giving up
initially. I get it. Your body uses stored some carbohydrate? Absolutely.
carbs, and that causes a massive Start with caloric need and do just
water release. A major national chain that — make a subtle exchange.
advertises a money-back guarantee
if you don’t lose five pounds the
first week. Yay. I can beat that by
four days if you’re serious. Call me a
perfectionist, but I think most people
want to lose body fat, and they’d like
to keep it off.
The good news is that once
you’ve used all your body’s stored
carbs — which causes the mass
water exodus — you’re there!
You’re losing body fat! That first
five pounds (2.27 kg) was barely
eight cups of water, so hold off When you’re seeking coconut
the celebration. You’re now at the oil for its purported health
doorway of fat loss. How you got value, you want virgin oil.
there and how you move forward

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matters. If you dove to that point of
carb depletion in zero-carb fashion,
your chances of crashing, bonking,
bingeing or killing someone go
through the roof. I don’t recommend
giving up carbs completely, even
with a higher-fat diet. Did I mention
lethargy and grouchiness? I’m not
sure if any homicides have been
proven as a result of carb restriction,
but I have a feeling CSI should look
into it.
If eating a low-carb diet is your
choice, I still recommend planning
for some carbs — it’s better to design
a complete strategy so you stay on
track for your goals than incur train-
wreck binges that can devastate your
health as well.
Let’s use an example of the
current fat darling: coconut oil.
IF EATING A
LOW-CARB DIET IS
YOUR CHOICE, I
STILL RECOMMEND
PLANNING FOR
SOME CARBS — IT’S
BETTER TO DESIGN A
COMPLETE
STRATEGY SO YOU
STAY ON TRACK FOR
YOUR GOALS THAN
INCUR TRAIN-WRECK
BINGES THAT CAN
<^ST[)2[PaZ1PacaP\
DEVASTATE YOUR
HEALTH AS WELL.
Many in the health community are One study compared two
hesitant to jump on the Gilligan’s tablespoons of coconut oil to the
Island of coconut consumption equivalent in soybean oil. The
because we’re talking 12 grams of soybean oil subjects saw a rise
saturated fat out of 14 grams of total in LDL and a decrease in HDL
fat in one tablespoon; however, markers — the opposite of a health
coconut oil is just one step out improvement. The subjects who got
of the jungle as it is comprised coconut oil displayed only a slight
primarily of medium-chain change — a small improvement in
triglycerides instead of long-chain. HDL, the good cholesterol. So, there
Be forewarned, though: Partially you go — there can be benefits to
hydrogenated coconut oil is not some saturated fats.
healthful — it’s as dangerous as In a similar study that
A marketing trend turned bacon,
trans fat. When you’re seeking compared coconut oil to olive
burger and butter into a billion-
coconut oil for its purported health oil, subjects lost slightly more
dollar profit from dieting men.
value, you want virgin oil. weight when getting the coconut

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oil, likely due to the moreWorldMags.net

easily digested medium-chain
triglyceride, even though olive
oil is a monounsaturated fat with
substantial health value.
Just because new research is
showing that the simple moniker
‘saturated fat’ isn’t an automatic
link to a higher risk of heart disease
doesn’t mean that it’s not still a
large part of the equation. Two
tablespoons of alcohol per day is
shown to improve health, but not
much more will damage health.
Certain amounts of vitamins like C
and E are shown to be preventative
agents of cancer and heart disease,
but megadoses increase risk. Low
doses of calcium supplementation
can increase bone mass and
improve health; high levels can
increase the risk of heart disease.
JUST BECAUSE NEW

RESEARCH IS
SHOWING THAT THE
SIMPLE MONIKER
‘SATURATED FAT’
ISN’T AN AUTO-
MATIC LINK TO A
HIGHER RISK OF
HEART DISEASE
DOESN’T MEAN
THAT IT’S NOT STILL
A LARGE PART OF
THE EQUATION.
The use of coconut oil and other The reflex to swing from sources, meal formatting and
saturated fats should be viewed one extreme to the other is body-type considerations, there
the same way. Is increasing fat understandable. We’re desperate — is plenty that can make your diet
moderately as a way of reducing I know. But let’s start in the middle more effective or easier. Living
processed carbs and sugar an and take just one step toward this a lean, healthful life can include
improvement to the typical diet new fad. I mean old fad. I mean the enjoying the foods you like, as long
and therefore helpful in preventing fifth wave of the same fad. Can we as you understand the process.
diabetes? Yes, but does shoveling add some beef, egg yolks or other Knowledge — that is how you
in 14 grams of extra fat consistently saturated fat by giving up some break the cycle of failure.
without overall dietary improvements carbohydrate? Absolutely. Start
create a healthier body? Not likely. with caloric need and do just that Joe Klemczewski, Ph.D., is a former
You can make room in your diet for — make a subtle exchange. If you World Cup bodybuilding champion
a little — and take the opportunity to want a higher-fat meal, make sure who helps bodybuilders, figure
evaluate coconut’s role in our entire you trim carbs. competitors and weekend warriors
health schema. You can do that with I’m not advocating just counting achieve their best condition through
any fat source. Look at the big picture. calories, but that is the first step. his unique online Perfect Peaking
At least that’s what the Professor As you move up in detail with program. To contact Dr. Joe write to
would probably say to the Skipper. macronutrient per centages, food [email protected].

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Hard work pays off

Chris Jenkins, IFBB Super Heavyweight champion and the winner of the
coveted 2014 IFBB Nationals Super Heavyweight title, is something of
a phenomenon. He is not only talented as an IFBB competitor, priding
himself on his condition as well as his sheer size, but also has a charismatic
personality. Chris has crafted an exemplary career within the sport and has
garnered an overwhelming number of fans throughout the course of his
bodybuilding career. And he’s only getting started.
1hEP]RT0]V~?W^c^VaP_WhQh0aXP?^daQîâVX
C hris originally started

weight training to improve
his physique for aesthetic
reasons. “I think I just wanted to
look a bit better at the beach,” he
This realisation alone created an
unexpected chapter in his life when
this young man decided to make the
transition from keen gym goer to
amateur bodybuilder. A competitive
on a whim; I knew nothing about
dieting… Six weeks out I contacted
Luke and admitted I had no idea what
I was doing and asked for his help. He
took me under his wing. I won my first
says. “Coming from a basketball person at heart, Chris poured all his comp and we became great mates —
background, I had been pretty efforts into this exciting but arduous he was like a big brother to me before
competitive at that sport and I think pursuit and to further hone his skills, he sadly passed away.” That very first
every day at the gym, you train he sought out one of the greatest competition six years ago was in many
and you never look to beat anyone bodybuilders this country has ever ways the creation of a champion, the
or compete against anyone, so produced, the late Luke Wood. genesis of a successful competition
[competitive] bodybuilding for me “Luke had a massive impact on me,” streak that doesn’t show any sign of
was the next step.” Chris says. “I decided to do this comp slowing down.

WorldMags.net
WorldMags.net Chris has one of the best
midsections in the Australian iron
game and on the competitive circuit
he is known for his size, mass,
definition, proportion and symmetry.
His large muscle bellies are matched
by his superior muscularity and stellar
shape. Though known for his heavy
lifts complemented by precision and
perfect form, Chris is quick to point
out that he is also driven by instinct.
“I train hard and train intense,
but when I walk into the gym, I am
playing everything by ear,” Chris says.
“If I am feeling strong, the reps will be
a little bit lighter, the weights will be
heavier; if I am not feeling as strong
and am chasing a pump, I will do
lighter weights with a lot more reps. I
just do what I feel.”
His approach to nutrition needs to
be somewhat stricter, as he knows the
real thing that separates champions
from also-rans is your diet plan.
“No doubt it all comes down to
nutrition,” Chris says. “If you want to
be a 110 kilo bodybuilder, then you
have to eat like one; you can’t build
a house without bricks. It doesn’t
matter how many weights you lift
or how many supplements you are
taking, you have to eat properly.”
Showing that history is our greatest
teacher, Chris happily adheres
to the basic bodybuilding eating
plan of protein and carbohydrates.
This includes ample servings of
chicken, beef, rice, sweet potatoes
and rice cakes. “I hear people say
how boring bodybuilders meals can
be, but with some creativity, such
as adding some low fat barbecue
sauce and herbs and spices, what’s
to say you can’t make chicken and
rice to be an amazing meal?”
D AND
ENSE,
WALK
GYM,
AYING
EAR”
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CHRIS JENKINS
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One of the reasons for Chris’s
popularity stems from his consistency.
He seems to get better year after year,
which is one of the rare traits that
makes him a welcome presence for
both judges and audiences. With
a set of arms like giant pythons, a
barrelled chest and equally massive
tree trunk hamstrings, it would be
an understatement to say that Chris
brings the goods when he steps on
stage. Coupled with his model looks,
Chris is definitely one of the more eye-
catching competitors on the circuit. It
is that unique presence and style that
caught the attention of Jill Taylor of
Active Wear Online, distributors of the
world’s most popular bodybuilding
labels Better Bodies and GASP.
Impressed with his frequent wins and
affable personality, Jill offered Chris
sponsorship. “Jill is fantastic!” Chris
says. “To be able to wear GASP and
Better Bodies is amazing. To this day I
am both thrilled and grateful for such
an opportunity to work with such great
people like Jill and Mark Taylor. Better
Bodies and GASP have been around
since the ’80s; you can open up any
bodybuilding mag and surely someone
will be wearing either brand!”
Early on in his bodybuilding career,
Chris made the decision to compete
solely for the IFBB, citing not only its
prestige and worldwide significance
but also his own affinity for this
influential federation. “For me, the
IFBB is home,” Chris says. “Growing up
“IT DOESN’T
MATTER HOW
MANY WEIGHTS
YOU LIFT OR
HOW MANY
SUPPLEMENTS
YOU ARE TAKING,
YOU HAVE TO EAT
PROPERLY.”
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CHRIS JENKINS
WorldMags.net in Sydney, it’s where [IFBB Australia

presidents] Paul and Carole Graham
are located, so it was a no-brainer to
commence with the IFBB and continue
to compete with them. I love being part
of the IFBB family and I will always
be loyal to them.” His praise for this
federation extends also to the master
innovator himself, Tony Doherty, who
has achieved well beyond what other
promoters have done with this sport,
not only as the Victorian IFBB president
and Pro Director, but the man who
will be bringing the inaugural Arnold
Classic Australia to Melbourne in
March. “Tony is incredible,” Chris says.
“Bringing the Arnold Classic to Australia
is a major achievement. Arnold is
really going to light up Melbourne; his
presence alone is just awe inspiring. It is
going to attract record numbers. Tony is
really taking it to the next level.”
Chris’ own bodybuilding
philosophy and strategic plan have
taken him to the highest peak of the
amateur IFBB spectrum, that of a
Super Heavyweight competitor. To
the uninitiated, these competitors
are the veritable titans of the sport,
boasting sheer size, mass muscularity,
roadmap vascularity and perfect
definition. Despite the pressure and
demanding criteria associated with
this division, Chris is nonplussed.
“I have seen a lot of guys come in big
and full but they sacrifice condition,”
Chris says. “A lot of the Supers have a
big back or big legs — just a big body
part — but are really incomplete.” With
this critique, it should be noted that in
his last two shows (both 2013 and 2014
IFBB National Championships) Chris
came in shredded and hard, which he
cites as being advantageous. “Coming
in as sliced and diced as I did gave me
the edge,” he says. “Anyone can be a full
110 kg, but to be an absolute shredded
105 kg is a lot harder.”
“I LOVE BEING
PA OF THE IFBB
FAMILY
L AND I
WILL ALWAYS
L BE
LOYAL TO THEM.”
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CHRIS JENKINS
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“ANYONEWorldMags.net
CA
C N BE A FULL
110 KG, BUT TO BE AN
ABSOLUTE SHREDDED 105 DOWNLOAD
KG IS A LOT HARDER.”
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This was no more evident that Chris was very humbled by this
than in his win at the 2013 IFBB experience. “Someone will come up
Nationals, where he won the Super to me and will ask for a photo with
Heavyweight title. Coming off an me or ask for my autograph or tell me
unplaced showing the year before, they follow me on Facebook,” he says.
where he described his physique “I am just gobsmacked by that! I am
“full but soft”, Chris’s burning just a dude that lifts weights in the
desire to improve culminated in an gym and actually I think I am more
impressive win that was the result excited about having a picture with
of a more concentrated work ethic them than they are about having a
and disciplined approach. “I trained picture with me. I think that is what
to win, so getting that title from not it’s all about, inspiring people and
even placing 12 months before was making friends.”
just the icing on the cake.” When he is not competing, training
One year later Chris was to replicate or working as a sought-after Sydney
this success, winning the title again in personal trainer, Chris enjoys simple
2014 despite a bout of sickness and the pleasures. He likes socialising with
creation of a routine at the last minute. friends over a nice meal, watching
“I wanted to do something classical movies and adding to his already
like Shawn Ray in 1999 — he looked extensive Nike shoe collection.
awesome,” Chris says. “But when I Within the next few years, Chris
stepped out on stage, I knew I had no aims to acquire an IFBB pro card
idea what I was going to do! Luckily I and compete as an elite bodybuilder
knew the music and I just posed to the internationally. Venturing into other
music and I won.” media opportunities, Chris has
His ferocity on stage is well recently been signed on by one of
documented. Even the most casual Australia’s most well-known talent
of observers can see the intense focus agents, who can no doubt capitalise
on his face and the business-minded on Chris’ multi-layered skillset. He is Chris Jenkins’
approach he takes to each comp — without a doubt one of this country’s
what Chris refers to as his ‘game face’.
This fearsome persona is also evident in
most marketable bodybuilders.
A true bodybuilding purist at
competition
his appearance in Miguel Valenzuela’s
highly popular Train Like Hell film.
heart, the foundations of the sport
itself are heavily applied to all other
achievements
However, his onstage persona is just aspects of Chris’ life, especially the ä ƕƓƓƜ ,)%% $XVWUDODVLDQ
that: a persona. It is a performance principles of focus and discipline. &KDPSLRQVKLSV 1RYLFH
that reflects his highly competitive “I’ll be brutally honest, but to diet Ú ƔVW SODFH
and winning mentality, but it does not down and get into condition to the
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define the man himself. At FitX 2012, point of having shredded glutes, that
this journo had the pleasure of meeting stuff hurts,” he says. “It takes pain Championships, Heavyweight
Chris for the first time. He introduced and suffering, it takes hard work. – 1st place
himself by thrusting forward a large If you can do that and be tired and ä ƕƓƔƓ ,)%% 6DOWZDWHU &ODVVLF
hand attached to a massive arm and hungry and still get up and go to ,QYLWDWLRQDO 2SHQ Ú ƔVW SODFH
greeted me with a big cheery grin. the gym and do your cardio and not ä ƕƓƔƕ ,)%% $XVWUDOLDQ
Meeting Chris is like being hit by a triple eat when you’re hungry, you can Championships, Super
kick: you are struck by his impressive do anything. Ultimately, it teaches Heavyweight – no place
physique, overall presence and his you the appreciation of hard work,
friendly personality. because you work so hard and you see ä ƕƓƔƖ ,)%% $XVWUDOLDQ
At the same event, Chris happily the result.” &KDPSLRQVKLSV 6XSHU
obliged the numerous fans lined up to +HDY\ZHLJKW Ú ƔVW SODFH
meet and have their photo taken with You can contact Chris through facebook. ä ƕƓƔƗ ,)%% $XVWUDOLDQ
him or simply just shake his hand com/chrisjenkinsbodybuilder or email Championships Super
and ask for advice. Though engaging him at [email protected]. Heavyweight – 1st place
and confident, it was later apparent His website is chrisjenkins.com.au.

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W ith all due respect

and apologies to the
women reading this
who have given birth, competing
in a bodybuilding contest is a
make any logical sense to the outside
observer. Why the heck is this
woman sad? She’s been pregnant for
nine months, dealing with morning
sickness, fatigue, swollen ankles,
To watch a woman gradually grow
a new human being inside her body
(especially when it’s your own son
or daughter) is a wonderful thing.
Not nearly as significant of course,
little like having a baby. Many weight gain and so on, and now the but equally fascinating to some,
weeks and months go into the baby is finally born. Shouldn’t she be is watching someone’s physique
preparation for and anticipation jumping for joy between changing transform from soft and bulky to
of the big day. Along the way you stinky nappies and giving Junior his chiselled and hard.
get plenty of discomfort, mood or her bottle? Then the big day comes. The
swings and cravings, along with the Likewise, preparing for a baby is born! There is celebration all
constant attention, comments and bodybuilding contest is gruelling. around. The new mother takes her
questions from everyone around For months you diet strictly and infant home and begins an entirely
you as to how it’s going, how far deprive yourself of many of your new chapter in her life. Friends and
out you are from the big day, and favourite foods. Overall food family visit, remarking on how cute
what your expectations are. intake, especially carbohydrates, the baby is and congratulating the
In the case of a mother and baby, needs to be lowered if you want to parents on the adorable new addition
once that little sucker is squeezed get shredded, and that will wreak to their family. “You must be so
out, the great mission has been havoc on your energy. An expectant happy!” they exclaim. She nods and
accomplished, and she is left alone mother watches her body swell as forces a smile, but inside she isn’t
to take care of her new bundle of life blossoms inside her. A dieting feeling so spectacular. She knows
joy. Regardless of how successful bodybuilder sees his muscles she’s supposed to be overjoyed, but
the delivery is and how perfectly appear to swell as fat melts away, somehow an overwhelming sadness
cute and healthy the child may be, revealing razor-sharp separations is creeping over her.
many new mothers slide into a very and striations. In both cases it’s What the heck is wrong with her?
specific psychological state called all part of an amazing process that I can relate. Let me share a little tale
postpartum depression. It doesn’t those close to them marvel at. of my own.

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<^ST[)C^SS0QaP\b

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A BODYBUILDER IS BORN
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I trained for the ’11 NPC Team
Universe for nearly two years. I did that
contest for the first time in September
2009, and the outcome was dismal
— ninth out of 13 light heavyweights.
At the judging, I stood wilting on
the side of the stage while the better
physiques were called out for the initial
comparisons. Ninety-nine times out
of 100, if you are not in the first group
of competitors called out, you are not
going to be in the top five. Knowing
that you put in all that time and effort
to get barely a look and not get the
chance to do your posing routine at
the finals is a dismal feeling. I vowed to
come back two years later, move up a
weight class and be in the top five.
AN EXPECTANT
MOTHER
WATCHES
HER BODY
SWELL AS LIFE
BLOSSOMS
INSIDE HER.
A DIETING
BODYBUILDER
SEES HIS
MUSCLES
APPEAR TO
SWELL AS FAT
MELTS AWAY,
REVEALING
RAZOR-SHARP
SEPARATIONS
AND A^[P]S 1P[XZ
STRIATIONS.
it: my arms and midback. I stayed would go on to win it again. I was
Long story short, that’s exactly leaner than ever in my off-season and pleasantly shocked, and in the video
what I did. Up from 197 lbs (89 kg) took 20 weeks to come down very of the judging (find it on my YouTube
to a stage weight of 208 (94 kg), I was gradually from 232 (105) to 208 (94) channel, RonHarrisMuscle), I actually
solidly in the heavyweight class along in great shape. Looking at the other appear slightly dazed, with a goofy
with eight others. The muscle had heavies, I saw that some definitely had grin on my face, as I stride over to
been hard fought, as I had turned 40 me on this or that body part (okay, it centre stage. My goal had been top
two days after the ’09 Team U. Anyone was always arms), but competitive five, and I finished second to a very
my age who’s been training for more bodybuilding is a physique contest in deserving winner, who went on to
than a quarter century knows that which the best overall package wins. do a much better job representing
gaining any additional muscle is a The first two names head judge the United States at the IFBB World
monumental challenge. Even so, I Jim Manion called out were mine Championships in India a couple
did, and I put most of the new muscle and that of the man who had won of months later than I would have. I
exactly in the areas where I needed the class the year before — and had done exactly what I’d set out to

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A BODYBUILDER IS BORN
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accomplish nearly two years before,

and many of the congratulations THAT ONE
I received in person, online and
via e-mail and text included the
GLORIOUS
statement, “You must be so happy!” MOMENT
The weird thing was, I was kind of
sad. You know how they say, “It’s all ON STAGE
about the journey, not the destination”? THAT YOU
Wow, is that true! Once the show was
over and I didn’t have to worry about FOCUSED ON
eating exactly the right foods in the FOR MONTHS
right amounts at the right times, I found
myself missing what I had started to AND YEARS IN
think of as a pain in the ass! PREPARATION
There is something about the
structure and discipline of the contest FOR IS OVER.
diet that I have always relished. Don’t
get me wrong, I enjoyed my pizza and is coming up to you and asking about
cheesecake once it was over, but part the contest you’re getting ready for
of me felt incredibly down about it too. or about the details of your diet and
That rigid structure of clean, perfectly cardio regimen. They may inquire Once the show was over and I didn’t
portioned meals was gone. I had about your next show, but even if you have to worry about eating exactly
known exactly when I was eating and do know what that is, it seems like a the right foods in the right amounts
what I was eating every day for almost million years away at that point. That at the right times, I found myself
half a year. Now what? I felt lost. one glorious moment on stage that missing what I had started to think of
Another way you can compare the you focused on for months or years in as a pain in the ass!
postcontest experience to a woman’s preparation for is over.
postpartum experience is the change A new mother turns her focus on your mantel. In the final weeks
in your body. When a woman is on caring for her child. Fortunately of your diet, when you’re tired and
pregnant, even though she gains for me, I had plenty of work and my grouchy, you won’t be able to wait
weight and typically feels fat and far family to take my thoughts away from until the contest is over, but when
from attractive, everyone around her the fact that the event that I eagerly it has come and gone, you’ll wish,
swoons over how she ‘glows’. After the looked forward to and put so much oddly, that it hadn’t yet.
baby is born, she’s left with stretch energy into for so long was now in
marks, excess weight to lose and the past. I’m not complaining — how Ron Harris is the author of
possibly a big C-section scar to deal could I? But for those who compete Real Bodybuilding, available at
with. After a contest, unless you have or who aspire to one day, you should RonHarrisMuscle.com. Ron’s Twitter
tremendous willpower and discipline, know that you will go through a bit of and Instagram: @RonHarrisMuscle;
you watch all those magnificent cuts a rough patch when the show is over his YouTube channel: Ron
become blurrier by the week. Nobody and the new trophy is (you hope) up HarrisMuscle.

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W K
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MA
eyou
1h:âc]Th>[b^]~?W^c^VaP_WhQhC{RWP[[P7PfZ
Hi, my name is Kortney Olson and I’m a recovering leg hater. However,
today I can hand-on-heart say, “I love my thighs”, but it took a long time
to get here. Growing up with big legs sucked. Straight up. To this day, I still
semi-cringe when I hear the words ‘thunder thighs’. It wasn’t until I hit 29
that I started to understand that I was born with something that every man
envied: naturally dense, thick as a stump, python-crushing pillar-wheels.
I t’s a known fact that, genetically

speaking, females are born with
bigger lower halves. Thanks to
evolution and the fact that we need
bigger hips for childbearing, us chicks
that society, and men in general,
truly appreciate female strength.
Most men don’t expect women to
have sticks for legs. In fact, if I had a
dollar for every time I got a free cab
subconscious level. The type of body
that is portrayed in mainstream
media fits less than five per cent of
the average woman’s body type.
It’s imperative that females
are more often than not carrying more ride, got to cut to the front of a line, remind themselves (and one
mass downstairs than most males. or was told how amazing my legs another) that they have the choice to
The challenge with all of this is that were by a male, I’d be buying Richard buy into this façade of unachievable
mainstream media has most females Branson off his own island. ‘ideal beauty’, or to become more
brainwashed into thinking we need Over the past several centuries realistic, and consciously decide
a thigh-gap in order to be desirable, (and even more so decades), the that they’re going to ‘work what
successful and beautiful. mainstream media has women being their mama gave ’em’. To choose to
Well, I’m here to tell you it’s portrayed as the ideal standard of embrace the fact that women are
a load of crap. After being in the beauty if they have runway model designed to have bigger legs.
bodybuilding world for several years, legs. A majority of females have If women knew how hard men
I started to discover more and more no idea how this affects us on a trained to have legs that are as thick

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WORK WHAT YOUR MAMA GAVE YOU
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and dense like us, we all might wake
up thinking how lucky we are. But
the whole point of advertising is to
It took me until I was 29 to appreciate my ‘thunder thighs’.
sell us crap we don’t need — and

leave us wanting what we don’t have.
When I’m not in the gym, I work
with young females on healthy body
image. The issues we’re having as a
society in western culture around the
topic are considered a public health
crisis. Often, it is the root problem
that is causing girls to engage in more
risky behaviour that leads down a
path of derailment. Take this statistic
for example: According to a study
conducted in the US from 2011, 53 per
cent of 13 year old girls are unhappy
with their body. That number
increases to 78 per cent by age 17.
One of my favourite activities is
reminding young girls of what the
ideal standard of beauty was several
centuries ago. The best way of doing
this is showing them paintings from understood and embraced the fact I am a massive advocate for gender
the renowned artists of that era. One that we are designed to be machines, equality [I think that does make you a
of my favourites is an oil painting we’d have a lot more productivity feminist, Kort. Nothing to be ashamed
from 1538, Titian’s ‘Venus Of Urbino’ going on out there. of — Ed] as well as teaching females
(see below). Historically, women Just take for example our pain the truth behind the mass media and
were depicted as round and thick. threshold. It’s millennia beyond men. what its agenda is. If all brands started
Women’s bodies are round, like all My husband catches the flu and wants promoting strong and powerful female
things powerful: the sun, the moon, to die. Women, on the other hand, push bodies as the ‘ideal beauty’, we would
the earth. When a woman goes out a small living person out of their vagina! have way less of a challenge on our
and wants to pick up, she goes out Women inherently have no ‘off switch’. hands. But until such time, it’s up to
knowing. She goes out knowing When we went to battle, it was ’til the us as a collective to make a conscious
that she’ll get what she wants. Men, death. We generally only resorted to decision to love what our mama gave
on the other hand, go out wanting, fighting to protect our most precious us, and support the female body in
wishing, hoping, praying, wondering. asset, our children. Men, on the other such a way that promotes our inherent
Women ultimately have the power — hand fought for chivalry. I remind girls design: big, thick and powerful.
we are the creators of life. that on a cellular level, every single Finally, before wrapping up, can
I often ask girls this: “What is the female has an element of a warrior I please remind men that every day
most powerful force in the world?” inside. If she taps into it and flips that should be leg day. There is nothing
Do you need a few extra seconds? switch, there is no stopping her. more pathetic than a man who trains
Mother Nature. Notice how it’s not Do you see where this is going? his upper body like a beast, but
named Father Nature. If females I’m not a feminist by any stretch, but refuses to put in the extra hard work
when it comes to developing legs to
match. Yes, training legs can be brutal
for most men, but it’s an absolute
must. Seeing a man who is a tank on
top but a toothpick on the bottom is
about as sad as North Korea’s political
system. It just isn’t right.
Kortney Olson is a certified personal

trainer, Level 1 AWF (Australian
Weightlifting Federation) Olympic
lifting coach, bodybuilding competitor,
NRL fitness consultant, Australia’s first
female arm-wrestling champion, the
author of KBS11 and much more. She
is also the founder of Kamp Konfidence,
a prevention-based wellness camp
for teenage girls. Find out more at
Titian’s ‘Venus Of Urbino’. Historically,
konfidencebykortney.com and
women were depicted as round and thick.
Getty
www.kbs11.com.

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BEHIND THE BRAND
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Outlast Nutrition
Person behind the brand: Benn Godenzi
Hi, Benn. How are you? Thanks company to hold the certification You are the world’s first
for chatting with Iron Man today. ‘Australian Veteran Owned Business’ — a supplement brand to launch
Before we get started, tell us a fact I am extremely proud of. your own mobile app. What does
bit about yourself. How did you becoming a member of Outlast
become involved in the bodybuilding On your website, you describe Nutrition’s mobile app get you?
industry in the first place? Outlast Nutrition as “an open source Our mobile app is part of our starting
Hey, guys, it’s a pleasure to be here fitness community”. Can you explain platform for the international
doing this interview, so thank you for for our readers what that means? community we plan to build. We
having me. I was just another regular, We understand that there are new already provide unique features to
skinny guy in the military until about supplements arriving into the market both retailers and consumers. From
five years ago. All my mates were big, every day and this can be overwhelming the consumer standpoint, they can
strong and ripped while I was just a for both consumers and retailers. enter the biggest giveaways to ever
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day be the guy giving advice to people of Outlast becoming more than a brand. into the competitions. Consumers
like the ones I was surrounded by, so Our website is currently going through can also use our interactive ‘Shake
I educated myself day in and day out some major updates so we can build For A Shaker’ function, where you
on all aspects of training, nutrition and this interactive platform, which will also can shake your phone in stores to
supplementing. When I finally took that include blogs from all of our athletes, instantly win an exclusive Outlast
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I opened up a whole new aspect of my plans for something really big in 2016. of our GPS tracking feature, allowing
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What can you tell us about the platinum members group for our top online retailers also. From the retailer
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At the start of my journey I spent a where they receive free training and found in a simple manner, allowing
lot of time and money in supplement nutrition advice, forming a like-minded them to help educate more people
stores asking for advice on what I community of fans and athletes. on the use of sports supplements.
should take to help me gain muscle and
strength. With time I came to realise
that a large percentage of supplements
available in Australia today are made
with cheap ingredients, proprietary
blends and often contain far too many
artificial ingredients and fillers that any
health-conscious exerciser is best off
avoiding. I decided to take control and
start creating my own supplements,
importing the raw ingredients and
designing my own blends so that I
would have tailor-made supplements
that would do exactly what they were
supposed to do.
My supplements were initially
for personal use but as my body and
strength improved, I began to get a lot
of interest from friends and co-workers
who wanted me to help them with not
only their training and diet but also their
supplement regime and this is where
Outlast Nutrition was born. Today,
Benn Godenzi in the office. Benn Godenzi in the gym.
Outlast Nutrition is the only supplement

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Outlast Nutrition are giving away this supercharged Commodore

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What sort of products does Outlast Why do you think Outlast Nutrition Deadlifting. If I could only choose one
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“Quality is not an accident, and these OutlastNutrition
guys will Outlast the competition as Do you have a favourite workout tip
quality will always Outlast hype.” to share with readers? OutlastSupps

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SMART TRAINING
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Rests between sets for
max strength
By Charles Poliquin
Q: I need more strength, especially magnitude — homones that will affect effect. That is the phenomenon by
on the bench press. How long should strength, fat loss and muscle gains. which your contraction-strength
I be resting between sets? Sports scientists recommend rest potential is increased for five to 10
A: The length of your rest between intervals of three to four minutes — minutes after a heavy set because of
sets affects several factors that are and up to five minutes — for training greater neural activation. The concept
important in the adaptations brought with maximum loads: one-to-five-rep became popular in the English-language
on by your training. The rest interval maximums at 85 to 100 per cent of literature after I translated Dietmar
accomplishes the following: max. That approach prevents early Schmidtbleicher’s work from Germany in
1. Regulates the partial, or nearly fatigue and enables you to make the early ’80s.
complete, restoration of the short- repeated efforts at high intensity. The peak effect — that is, greater
term energy substrates necessary In fact, if you watch weightlifting potentiation of the muscles involved
for maximum performance. competitions, often the coaches will in the movement — occurs about
2. Provides time for the metabolic repeatedly change a lifter’s attempts four minutes after a near-maximum
waste accumulated in muscle to allow for more rest time, as the clock contraction and gradually wanes
tissue following intense is stopped when the loaders change so that it’s gone by about the fifth
muscular work to clear. the weights. minute. Consequently, when training
3. Gives the central nervous system A guiding principle in developing for strength, you should rest about four
time to recover. strength is that the rest interval should minutes between sets of an exercise
4. Slows down the elevated metabolic be long enough to permit the nervous — that is, assuming we’re talking about
rate and heart rate. system to recover almost completely a compound exercise. For isolation
5. Affects which hormones are secreted but not so long that you lose what’s exercises, three minutes of rest is
as a result of the workout and to what called the post-tetanic potentiation normally enough. Also, an individual’s
maximum strength has an impact here.
With a properly designed If you can curl 155 pounds (70 kg) for
strength session, you should reps, you may need four minutes; if you
become stronger on every curl only 75 pounds (34 kg) for reps,
set of an exercise. three minutes should be plenty.
With a properly designed strength
session, you should become stronger on
every set of an exercise — up to a point.
That point occurs later for well-trained
athletes. An intermediate trainee may
reach it at four sets, while an Olympian
may not reach it till the eighth.
Charles Poliquin
is recognised as
one of the world’s
most successful
strength coaches,
having coached
Olympic medalists
Neveux \ Models: Bolo and David Yeung
in 12 different sports, including the

U.S. women’s track-and-field team
for the 2000 Olympics. He’s spent
years researching European journals
and speaking with other coaches and
scientists in his quest to optimise
training methods.

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NATURALLY HUGE
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Arnold and
training duration
By John Hansen
Arnold and other top

bodybuilders of that era
worked each muscle group
three times a week.
Balik

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Q: I know that Arnold trained four hours A workout to build muscle shouldn’t be
daily. Why do experts now recommend a race to finish in record time. You need
only 45-minute workouts for naturals? enough time to warm up the muscles, do
A: Back in the 1970s, bodybuilders trained enough sets to stress them sufficiently
much longer than they do today. The typical for them to grow, and take enough rest
bodybuilder trained six days a week and between sets to give each mass-building
did lots of sets for each body part. Most set your full effort and intensity.
workouts lasted two to three hours. Arnold
and other top bodybuilders of that era
worked each muscle group three times a The idea of
week, often training twice a day, six days a
week in preparation for a competition. training for only
Gradually, bodybuilders learned to train
less frequently while cutting back on the
45 minutes per
number of sets and training harder. By session came from
performing fewer sets, they were able to
use heavier weights and recover better, and a study that
because they were not training so often,
their bodies were able to recuperate more
claimed that your
easily and grow. testosterone
Using steroids will help overcome the
problems of excessive training and enable
would drop if you
the body to recuperate in a way that trained any longer
wouldn’t be possible without the drugs. In
addition to building muscle, training uses than that.
calories for energy. Training too much and
too often without taking a day off will Most of my workouts last approximately
deplete your energy reserves and prevent 90 minutes. If I train two or three muscle
you from growing. groups in one workout, that averages
The idea of training for only 45 minutes out to 30 to 45 minutes for each. Bigger
per session came from a study that claimed muscle groups, like the legs, chest and
that your testosterone would drop if you back, take longer because I use more
trained any longer than that. Although I exercises and more sets to work them
agree that intense and shorter workouts thoroughly. When I am training heavy, I like
are more beneficial than longer and less to take plenty of time between sets and
intense ones, I don’t think your gains will not rush the workout. Again, it isn’t a race
dramatically drop off if you train for longer to finish at a certain time. The main goal is
than 45 minutes. to do enough during the workout to train
In order to get both bigger and stronger, your muscles to grow.
you need to stimulate the muscles with the
right amount of resistance and intensity. If John Hansen has won
you are training heavy, using the compound the Mr. Natural Olympia
exercises for six to eight repetitions, you and is a two-time Natural
will have to rush through the workout or cut
Mr. Universe winner.
it short in order to finish in 45 minutes.
ARNOLD WILL For ticket and event information, please visit

BE THERE www.arnoldclassic.com.au
– WILL YOU?
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g l e s
s , A n o f
r c
A Plane s g oove
r uge
for
o er
p ow h
e pr gr
th to
Find h move
eux
el Nev
Micha
y by
eac
aph
o togr
ulak Ph
r eg Z
By G
I have been criticised on occasion

for being too analytical about
training. People say I nitpick
about the fine details of exercise
performance instead of emphasising
with loose form. John was so strong,
he could actually superset 500-
pound (227 kg) bench presses for six
reps, bouncing the bar off his chest,
with 405-pound (184 kg) incline
better pump — hence, better results.
When I talk about the importance
of exercise form, I’m not just warning
against excessive cheating and using
speed, momentum and inertia to
heavy weights and maximum presses for six reps, bouncing the bar help lift the weight. All those things
intensity — proper form be damned. off his chest. Fox and Brown seemed reduce the productivity of your
I have to admit that some champion to cheat everything, and yet who can training and should be eliminated.
bodybuilders do seem to train in a say that it didn’t work for them? It’s about making your number-
very loose manner, without using The argument that form is not one goal to work a muscle as hard
great form. important doesn’t hold water, in my as possible during a set. As I have
I once watched Bertil Fox, a three- opinion, at least for most people. It’s frequently pointed out, when most
time Mr. Universe champion and one like saying that someone never studied champion bodybuilders lift weights,
of the strongest bodybuilders ever, yet got As in school. My response they focus on working the muscle,
go through a workout at Brian Moss’ would be, if that person had studied, not on lifting the weight, while most
Better Bodies Gym in New York. He he or she would have gotten an A-plus recreational bodybuilders try to use
cheated every rep of every set of every in everything. Who knows if Fox and the heaviest weight they can and
exercise. He even went only halfway Brown might have developed even focus on lifting it, not working the
down on standing calf raises, yet his better physiques had they trained with muscle. The champs also know when
calves were full and very muscular. better form? For most people, though, and how to cheat to put extra stress
John Brown, a two-time Mr. using stricter form works the muscle on the working muscle, while wanna-
Universe champion, was also very better and results in better muscle be bodybuilders cheat because it’s
strong and used very heavy weights stimulation and innervation and a the only way they can move a weight.

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n d
a tion
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M o
THE ARGUMENT
THAT FORM IS NOT
Model: Chris Faildo
IMPORTANT DOESN’T
HOLD WATER.

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ARCS, ANGLES AND PLANES OF MOTION
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Model: James Eliis

INNERVATION ISTHE KEY
What many do not realise is that THE PLANE OF you that it’s essential if you are to
work a muscle as hard as possible.
while good form is important for
isolating, stimulating and innervating MOTION IS TILTED Take the bench press, for example.
Just because you do not arch your
a muscle, it does not guarantee
that you’ll work the muscle to the BACK ON BENCH back off the bench or bounce the bar
off your chest and you do your reps
max if you use the wrong plane of
motion or the wrong angle of attack. PRESSES. THE BAR slowly and strictly is no guarantee
that you’re working the pectoral
Nearly every exercise has an optimal
plane of motion, arc or angle that FINISHES OVER THE muscles properly. It was John Parrillo
who taught me that in order to work
is essential for maximum muscle
stimulation and innervation — your EYES ON EACH REP, the pecs properly when benching,
you must set your pectoral girdle
ability to feel the sensations of ache,
burn, fatigue and contractions in a NOT OVER THE CHEST. before you begin a set by working
and pushing your rear deltoids down
muscle, as well a pump — and that and back toward your glutes and arch
works the muscle the hardest. THE ANGLE ON your sternum throughout the set.
To train for innervation, says BENCH PRESSING He showed me how to push the bar
Canadian personal trainer Scott Many do not understand that through at the top with the pecs and
Abel, is to realise that it takes great most free-weight exercises are not not the delts.
concentration to work a muscle straight up-and-down motions. As Parrillo also showed me that the
maximally, and that it takes as much Arnold Schwarzenegger once said, plane of motion is tilted back on
mental energy and effort as physical “Motions means nothing.” Many bench presses. The bar finishes over
energy and effort. Innervation asks exercises you may have thought of the eyes on each rep, not over the
a simple question: Do you feel the as straight up-and-down motions chest. Benching that way I was able to
intended muscle working as you should move on a tilted plane. You put the mechanical advantage on the
perform an exercise? That’s the may not have given that concept pecs instead of pushing the bar to the
bottom line. much thought, but I can guarantee top using the front delts and triceps.

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WorldMags.net THE RIGHT MOTION FOR ROWS

Another exercise that should be done
on a tilted plane is one-arm dumbbell
rows. Rick Valente, in an interview we
did back in the early ’90s, said to row
the dumbbell as if I was sawing wood.
That’s also the way Sergio Oliva did his
one-arm rows when I went to Chicago
in 1984 for three days to watch him
train. It works the lower lats, while
rowing straight up and down — the
way most bodybuilders do one-arm
rows — works mostly the top of the
lats, the traps and the rhomboids.
I have found that doing the sawing-
wood movement and also rotating
my hand 180 degrees at the bottom of
the range of motion works the lower
lats very hard. As you reach out at the
bottom, the lat stretches, and then
when you pull it in toward your lower
abdomen at the top, it contracts.
Even bent-over barbell rows and
reverse-grip barbell rows should be
done on a slightly tilted plane. That
helps to isolate and work the lats
better. You lower the bar down and
away from your body at the bottom
of the range of motion. Don’t start
pulling up until you have finished
going all the way down. Then pull the
bar into your waist to make the lats
contract — no dropping your chest
to meet the bar, no heaving with your
arms. If you have to do those things,
the weight is too heavy. As Vinnie
Comerfort once said to me, “There
is a big difference between rowing
properly with 225 pounds (102 kg)
and snapping up 315 (143 kg).”
Rowing in such a fashion ensures
a fuller range of motion, giving the
lats more stretch at the bottom and
a better contraction at the top. There
is a general rule in bodybuilding that
the harder a muscle is stretched at the
bottom of an exercise, the harder it
can contract at the top.
WIDE-GRIP CHINS AND

PULLDOWNS REFINED
Wide-grip chins and wide-grip
pulldowns are also best done on a
tilted plane of motion, albeit a subtle
one. You want to drop your shoulders
down and back, and chin until your
chest or chin hits the bar. A neat way to
work lower lats when doing any kind
of chin is, once you hit failure, lock
your arms straight and try to touch
your chest to the bar. You won’t get that
Model: Bertil Fox
high, but raising your body with your

arms locked that way works the lower
lats, even on wide-grip chins.

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BARBELLS - WEIGHTWorldMags.net
PLATES - DUMBBELLS - RACKS
On pulldowns you want WorldMags.net

wan to tilt
your head back, drop the rear
down and back, and pull the bar
d
ar delts
to your upper chest to contract the

lats. A neat tip for giving the lats
extra work on any kind of pulldown
(triangle bar, narrow bar, wide bar
or parallel-grip bar) is to change
your grip so your hands are no
more than six inches apart, palms
forward, knuckles back. Shift your
butt a bit off the seat, and then lock
your arms and just rock back and
forth. You will feel a strong pull on
the lats and a burn too. These are
burns for the lats. I just go until my
fingers start slipping from the bar
— which is usually 12 to 15 burns
for me. You definitely work and
innervate the lats better when you
do burns.
MORE ROWS — LAT

WORK ANGLES
If there is one exercise I frequently
see bodybuilders doing wrong, it’s
seated cable rows. Many just row
the handle back and forth in a one-
foot range of motion. That’s not the
way the pros do it. The pros allow
the weight to pull their upper body
forward until it almost touches the
thighs, but they keep the lower back
arched and never round over. As
they pull the bar into their abdomen,
they arch their chest and drop the
shoulders back to contract the lats.
A little tip for giving the lats extra
work on seated cable rows: Once you
hit failure, lock your arms straight and
do burns. Lean forward as much as
you can, and just rock back and forth.
You will feel a strong pull and a burn
in your lats. Just do as many as you
can until your fingers start slipping
from the bar.
ARCS FORTRICEPS WORK

Close-grip bench presses, triceps
Model: Dan Decker
dips between benches and narrow

parallel-bar dips need a tilted plane.
When I wrote Mohamed Makkawy’s
Variable Angle Training courses
back in 1984, he told me to press the
bar slightly toward the feet as it goes
up (three or four inches is enough). ROW THE DUMBBELL AS IF YOU WERE
That helps contract the triceps
harder. On triceps dips between SAWING WOOD. THAT WORKS THE LOWER
benches and narrow parallel-bar
dips he said to press up and then LATS, WHILE ROWING STRAIGHT UP AND
lean back to contract the triceps
harder. Mohamed had hams for DOWN WORKS MOSTLY THE TOP OF THE
triceps, so he knew what he was
talking about. LATS, THE TRAPS AND THE RHOMBOIDS.
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Even on pushdowns you should
push the bar down and away at the
bottom to contract the triceps harder.
Tony Pearson told me about that trick.
Always drape your thumbs and fingers
over the bar and hold the bar in your
palms so you are pushing it down. Or
you can hold the bar in your palms,
with your elbows flared to the sides,
and push it straight down, rather than
in an arc, as you would on regular
pushdowns. Parrillo says that type of
pushdown is best for triceps mass.
ON PULLDOWNS YOU
WANT TO TILT YOUR
HEAD BACK, DROP
THE REAR DELTS
DOWN AND BACK,
AND PULL THE BAR
TO YOUR UPPER
CHEST TO CONTRACT
THE LATS
There are several different
variations of lying triceps extensions
you can use to work the triceps
better. You can lower the bar to your
forehead in typical ‘skull crusher’
style, with your elbows pointing
Models: Rob Riches and Ryan Campbell

upward. The bar moves in a wide
arc and is a better triceps shaper as
far as bringing out the much desired
esire
horseshoe. Doing lying tricepseps
extensions on a declinee bebench gi
gives
you a greater rangege of motio
ion, and it’s
easier to keep you
your elbow
ows pointingng
up. Or youu ca wer the bar to
can lowe o yyour
neck,, with your played to the
ur elbows spla
ides and
sides, dppush it straigh
aight up, as if you to press your hips forward and push On drag curls, for biceps, the
were
w d se-grip bench press.
doing a close the weight slightly back as you lock barbell essentially moves straight
Larry Scott did
La id his triceps extensions out, without arching your back. up and down as you drag it up your
and said that it was a better
that way an Sometimes things work the other body to a point below your lower
masss bbuilder because he could use way. Exercises you thought should pecs to make the biceps contract.
heavier
h weights. Larry could use 250 be performed on a tilted plane are Gironda was a big fan of those, and
pounds (113 kg) for six reps like that. best done up and down. Wide-grip so is John Parrillo. He calls them
barbell rows, performed Vince ‘peak’ curls because they do increase
STRAIGHTTALK ON A FEW Gironda–style, are best done in a peak. On barbell and dumbbell curls
MORE MOVES pistonlike motion, with no shrugging it’s important to drop your shoulders
Even on seated behind-the-neck of the traps, while 45 degree cable down and back and arch your chest
presses you should not press the bar upright rows enable you to work both forward, keeping your elbows in
straight up and down but, rather, up middle and rear delts at the same at your sides, not letting them drift
and slightly back at the top. Parrillo time, with some traps too. Stand back back, forward or away. You curl the
taught me that; it involves the traps several feet from the weight stack so bar smoothly in a wide arc using the
more and is what gives bodybuilders you can pull the handle up at a 45 power of the biceps, not shrug it up
a thicker, fuller upper back. John says degree angle. using the deltoids and traps.

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Model: John Hansen
One exercise that can be wrecked bottles’ action and get the little fingers
when you use weights that are too
heavy is dumbbell flyes. They are flyes,
ON TRICEPS DIPS higher than the thumbs, but Larry had
an ingenious method of doing it: Just
not presses. As Arnold always said,
you want that ‘hugging a tree’ action.
BETWEEN BENCHES hold the dumbbells off-centre, with
the little fingers and fleshy parts of the
The dumbbells should go down and
back and outside your shoulders. If
AND NARROW outsides of your hands pressed against
the rear plates of the dumbbells. That
you do these properly, you should
feel a strong diagonal pull on your
PARALLEL-BAR DIPS makes the dumbbells tilt, and the little
fingers will automatically be higher
pecs. If you try to use dumbbells that
are too heavy, you will end up doing
MOHAMED SAID TO than the thumbs.
Scott had a way of doing dumbbell
a straight up-and-down motion —
meaning dumbbell presses instead of
PRESS UP AND THEN presses that put almost all of the
stress on the medial deltoids as well.
flyes. Often bodybuilders using very
heavy weights do only half reps. They
LEAN BACK TO I call these ‘Scott presses’. Lean into
a dumbbell rack about 15 degrees
never lower the dumbbells all the way
down. That may be satisfying to the
CONTRACT THE while holding two moderately heavy
dumbbells at your shoulders. Again,
ego, but it doesn’t work the pecs as
effectively as doing full reps would.
TRICEPS HARDER. hold the weights off-centre so they
tilt, angling down toward your head.
one-arm laterals, you are too upright. The little fingers should point up, and
THE RIGHT WAYTO Everyone knows that the little fingers the thumbs should point down. With
WORK DELTS should be higher than the thumbs at the this grip your elbows will point out
Many trainees don’t realise that they top in order to work the medial, or side, to your sides. Pull them back in line
should be doing dumbbell laterals while deltoids. If the thumbs are higher than with the shoulders, and start to press
leaning forward about 15 or 20 degrees. the little fingers, you shift the stress to the the dumbbells. Do not go up and
Scott, a master of laterals as well as stronger anterior, or front, delts. down in a straight line as you would
preacher curls, said that if you cannot A lot of trainees do a little twist of on regular dumbbell presses. They
see your rear delts as you do laterals and the hands to get that ‘pouring Coke should travel up but inward above your

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Model: Joel Thomas
head. Imagine a triangle formed by

your shoulders and a spot a few inches
above your head, and then press the
dumbbells along that triangle. The
dumbbells never touch your shoulders
in the bottom position, and they are
never locked out at the top. In fact,
it’s impossible to lock out with this
grip. There is constant tension on the
medial delts. Larry made sure that the
dumbbells never stopped moving until
the set was over.
EVEN ON SEATED
BEHIND-THE-NECK
PRESSES YOU
SHOULD NOT PRESS
THE BAR STRAIGHT
UP AND DOWN BUT,
RATHER, UP AND
SLIGHTLY BACK.
Another middle-delt move
that has a unique plane of motion
is the W-press, an exercise most
bodybuilders have never heard of.
It was one of the ‘secret’ exercises
performed by many of the champions
who trained at Gironda’s famous
North Hollywood, California, gym
back in the 1960s. I first learned about
W-presses from an article in Iron
Man that was published in the ’70s
Models: Rob Riches and Ryan Campbell
and was written by Bob Greene, who

trained at Vince’s Gym. W-presses are
unusual because you don’t press the
dumbbells straight up and down; you
pull them upward in a large arc. You
might say that W-presses are to the
medial deltoids what dumbbell flyes
are to the pecs.

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ONN BA
BARBELL AND
DUUMBB CURLS IT
DUMBBELL
DOWNLOAD
YOUR FREE
IS IMPORTANT TO
IN-SITE APP
& SCAN PAGE
FOR VIDEO
DROP YOUR
SHOULDERS DOWN
AND BACK AND ARCH
YOUR CHEST
FORWARD, KEEPING
YOUR ELBOWS IN AT
YOUR SIDES, NOT
LETTING THEM DRIFT
BACK, FORWARD
OR AWAY.
Here’s how to do them. Hold two
moderate dumbbells outside your
shoulders with a curl grip — about
what you use on dumbbell laterals
or maybe five pounds more. Your
palms should face your ears. Your
arms should be forming a W — hence
the name. Pull your elbows back in
line with your shoulders. Then raise
the dumbbells in a large, smooth
arc until they meet overhead. Tilt
your head back as the dumbbells
come up. Pause to contract your
medial deltoids, and lower back to
the starting position. Because you’re
using your biceps, and not the triceps,
to raise the dumbbells, W-presses
are excellent for supersetting with
dumbbell presses, Scott presses or
seated behind-the-neck presses.
W-presses will make your medial
deltoids burn and pump.
THE ANGLE ON
EFFICIENTTRAINING
I haven’t the space to cover every
exercise, but I hope I’ve made you
think about aligning your body
before you begin a set and about
optimal planes of motions, arcs and
angles. Remember, your ultimate
goal is to work the muscle, not to
Model: Toney Freeman
see how much weight you can toss

around. Do anything you can to
make a muscle work harder, and
you increase intensity, exercise
effectiveness and growth.

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Where is it?
Melbourne Convention
and Exhibition Centre
The inaugural Arnold Classic Australia is just around the 2 Clarendon Street,
corner, so we’ve put together another preview to make South Wharf, VIC 3006
sure all our readers are across the events over the weekend Ticketing info
of March 13–15. We’ve also included an official map of the Tickets for the Arnold Classic Australia
expo and related events are available from
expo venue, the Melbourne Convention and Exhibition www.arnoldclassic.com.au/buy-tickets.
Centre, and highlighted important activity areas, especially Expo times
those relevant to Iron Man and bodybuilding fans. — Melbourne Convention and
Exhibition Centre
Pro Show predictions Friday, 13 March, 2015
10 a.m. — 10 p.m.
It remains to be seen who will take out the in past years, when it was part of the FitX
Saturday, 14 March, 2015
top spots at the Arnold Columbus — but it or IFBB Grand Prix, including three-time
10 a.m. — 5 p.m.
goes without saying that they will be the hot winner Dexter Jackson and 2012 winner
Sunday, 15 March, 2015
favourites coming into the Arnold Classic Branch Warren. Last year’s defending champ,
10 a.m. — 5 p.m.
Australia. A few of the pros competing in Shawn Rhoden, is not scheduled to compete,
Melbourne have won the equivalent show leaving the field somewhat wide open. One
of the favourites will be Cedric McMillan, at FitX last year and is no stranger to our
who placed third at the pro show last year, shores. Camala Rodriguez-McClure will be
with the absence of 2014 top-two Dennis looking to better her 2014 Arnold placing
Wolf (taking a year off to prepare for the of third. Our own Amanda Doherty is the
Olympia) and Shawn Rhoden. Another one only Aussie Figure pro competing in both
to watch out for is Roelly Winklaar, who was Columbus and then Melbourne a week later.
a favourite for last year’s Arnold before a So, as you can tell, we’re in for some
motorcycle accident forced him out of both great line-ups. Make sure to give your
the Columbus and Melbourne shows. vocal support to all the local athletes
Of the Men’s Pros invited to the competing against the top pros. Show
Arnold Australia, 10 are also signed up to them what Australian audiences are like.
Candice Keene will be compete in Columbus, so we’re going to
Oksana to guest pose
Silvio Morelli
looking to repeat her see a world-class line-up no matter what.

2014 Arnold Classic win. And this number doesn’t account for the There’s no pro fitness division at the
Antipodean athletes who will join the Arnold Classic Australia — at least not
international pros at the Melbourne show. yet — but current Fitness International
We’ll get to see how our homegrown pros and Fitness Olympia champion Oksana
go up against the visitors and if they can Grishina will be guest posing during
make a big impression. the pro finals on Saturday night. This
Similarly, both the Pro Figure and Pro is a performance you won’t want to
Bikini shows are expected to bring multiple miss, so see if you can still get tickets at
athletes over from Columbus. In Bikini, arnoldcassic.com.au.
Ashley Kaltwasser and Janet Layug — top
two at the Olympia — will be the ones to
beat. In the Figure, 2014 Arnold winner
Candice Keene — and two-time Australian
Pro show champ — will be making a
return as the hot favourite. Also making
Cedric McMillan will the journey are Ava Cowan and Candice
Roland Balik
be at the Arnold
Lewis, the latter of whom most recently
Classic Australia.
took third at the Olympia. Cowan was third

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Stars at the
SuperGym
Friday, 13 March, 2015
10.30 am: Chris Cormier — Arms
12 pm: Dana Linn Bailey Physique
Balik
Arnold Champion seminar
billboards
s 1.30 pm: Kevin Levrone seminar
3 pm: Ronnie Coleman Mr. Olympia
are out seminar
Balik
Eagle-eyed Melburnians will alreadyy 4.30 pm: Charles Poliquin seminar
have noticed the Arnold Classic Australia
7 pm: Pole Fitness
billboards going up around Melbourne.
This one on Punt Rd was up just in time Sunday, 15 March, 2015
Neveux
for the hordes of people flooding to the 10 am: Arnold Schwarzenegger seminar
Australian Open tennis and Asian Cup 11.30 am: Chris Cormier — Back
football tournaments to see the next big
1 pm: Phil Heath Mr. Olympia seminar
thing in Melbourne sports events. Get
2.30 pm: Jay Cutler Mr. Olympia seminar
ready, Melbourne; it’s about to get huge.
4 pm: Max ‘The Body’ Philisaire seminar
Note: Arnold Classic Super Gym sessions
Andreaz Engstrom
are hosted inside the Arnold Classic Fitness
Expo at the Melbourne Exhibition and
Neveux
Convention Centre. A valid entry ticket to
Powerlifting the expo is required in order to attend any
SuperGym sessions.
at the Arnold Aus
CAPO Powerlifting Australia will be
For prices and tickets, visit
www.arnoldclassic.com.au/buy-tickets
Meet us at the Arnold
running powerlifting events throughout Come see us at stand number 6 (see map
the weekend in the expo grounds. on page 102), right by the martial arts
Between Friday and Sunday, lifting will area. The Iron Man and Blitz Publications
start at 10 am and run throughout the stand will include heaps of fun features,
day. Some names familiar to bodybuilders, including appearances from cover models
including Ange Galati and Nathan Colin Wayne, Sonny Brown, Melissa Le
Rocks are scheduled to compete. Man and more.
Swing by the powerlifting area and
check out some of Australia’s best.
ARNOLD
COMPETITOR
MEDAL REVEALED
Silvio Morelli
Cover model Colin Wayne with IM’s

own Linda.
Balik
CHECK IT OUT: This is the medal that

each competitor in bodybuilding Tickets for all events are available from
and powerlifting will receive at www.arnoldclassic.com.au/
Balik
Balik
the Arnold Classic Australia.

buy-tickets
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13–15 MARCH, 2015
FLOORPLAN MELBOURNE CONVENTION AND EXHIBITION CENTRE
The Main
Stage, where
the IFBB
ARNOLD CLASSIC
Amateur
102 / Australian Iron Man

Show and
Pro Women’s
prejudging
take place.
The
Iron
Man Powerlifting area.
stall.
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The SuperGyn Where all the

big seminars are happening —
including Arnold’s! (Separate
ticket required.)
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The Mind of Bodybuilding

Milos Sarcev is known as ‘the Mind’ of bodybuilding. In this
interview, Darren Burn picks the brain of one of the most
thoughtful IFBB pros around to discuss training, coaching
and the second Golden Era of the sport.
1h3PaaT]1da]b~?W^c^VaP_WhQh0[Tg0aST]cX
Darren Burns: I really appreciate In those days, placing in the to do guest posing appearances,
you taking the time talk with top three meant that I qualified for magazine photoshoots, etc. Then
Australian Iron Man. During your the Mr. Olympia. This was a very they started doing what they called
competitive bodybuilding career, difficult task to achieve back in the the ‘Milos thing’ and many of the
which spanned more than a ’90s, which many considered to be guys including Chris Cormier, Dexter
decade, you were one of only a few the Golden Era of IFBB professional Jackson and Vince Taylor started
pro bodybuilders who competed bodybuilding. However, contrary to entering multiple shows each season.
frequently, often placing in the the majority of the pros who would
top five at the Grand Prix events. compete to qualify for the Olympia DB: Can you recall what it was
You also competed in the Olympia and then take time to prepare for it, that first got you involved in
on seven occasions. For those who I was entering every single pro show bodybuilding?
are maybe less familiar with you, for the first few years, and by the time MS: Like every boy from former
would you mind providing a little I retired, I had competed in a total of Yugoslavia, I was always involved
bit of background? 72 IFBB pro shows. in sports and I learned to kick the
Milos Sarcev: I gained an IFBB Back in those days, everyone ball and shoot a basketball before I
pro card in 1991 and competed was advising me to take some time learned to walk, so to speak. However,
for the first time on only 17 days off and to focus on the ‘off-season’, it was the martial arts that I found
notice at the 1991 IFBB San Jose which was supposedly the time most interesting. I started karate
Pro Invitational. I placed third on to eat big, train heavy and get big. when I was six and then practised
debut, behind the great Ron Love This never made any sense to me, judo when I was eight and continued
and Sonny Schmidt and managed so I continued with my agenda. to train until I was 17. I was an
to finish ahead of many great After a while, a few of the pros absolute Bruce Lee fanatic; I had all
champions of that era including realised that I was making steady his books, videos, movies, etc. I was
Albert Beckles, John Brown, Tim progress from show to show while first introduced to weightlifting as
Belknap and Steve Brisbois. continuing to always stay in shape a part of strength training for judo.

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0[Tg0aST]cX
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MILOS SARCEV
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Of course, I immediately fell in love
with the iron and started training
up to four hours per day. Needless
to say, I didn’t improve due to
overtraining, but the lack of results
didn’t discourage me. Instead, it made
me start doing research as to why I
wasn’t progressing and I tried to learn
everything that can be applied in
bodybuilding.
I was fortunate to be a medical kid
as both of my parents and my older
sister were all medical professionals.
My father, who was a doctor in the
science of neuropsychiatry, influenced
me the most and made me think.
He always liked to quote Socrates
and often told me: “I cannot teach
you anything, but I sure hope I can
make you think.” When I explained
to him what I had learnt from other
bodybuilders and what exercise
psychology had taught me about
training, he started laughing. As
far as bodybuilders go, he would
say “monkey see, monkey do” or
sometimes he would say “follow the
blind”. When I would tell him some of
the concepts I’d learned from other
bodybuilders, he would just ask me,
“Does that makes any sense to you?”
Then when I really thought about it, I
realised that it didn’t make any sense
at all.
As far as pro bodybuilders who
inspired me the most, I certainly
would mention Frank Zane, Steve
Reeves, Arnold Schwarzenegger,
Serge Nubret and John Brown, who
I was fortunate to watch perform in
1983 in Yugoslavia.
DB: You are also known as ‘The

Mind’ for your many theories and
techniques. What are some of the
more effective methods that you
use with your clients?
MS: I would like to ask the readers
of Iron Man the same question I ask
everyone before I start working with
them: “Why are you going to the
gym and why are you training in the
first place?” They are often puzzled
with that question so I have to add:
“Are you training just to lift weights,
accomplish your personal best, lift
heavier, expend calories, sweat or to
look good in front of the ladies? Or are
you going to the gym for right reason,
which is to maximally stimulate the
maximal amount of muscle fibres?”
0[Tg0aST]cX
If we truly want to maximally

stimulate the maximal amount of
muscle fibres each time we train,

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then how are we going to achieve
that? With a conventional method
of training? I don’t think so. Now
regardless of the amount of weight you
are using. This will bring even more
blood to the area and help reach all
DB: What advice would you
recommend for someone who is
just starting out in the sport?
don’t get me wrong. I am not saying those muscle fibres that are usually not MS: Well, again I have to go back
anything bad about conventional hit through conventional methods of and ask everyone, even beginners:
methods of training. However, I am training. If we don’t shock the body, it why are they even going to train?
talking about maximal stimulation, will not have a reason to change; it is as We already know the answer is to
not any other kind. To do this I train simple as that. That is as much as I need maximally stimulate the muscle
using giant sets, as I consider it being to say about the hypertrophy benefits of fibres. So, certainly, when someone
the most effective way to train if your my training principles. I might want to is starting out, just about any
goal is maximal hypertrophy. add, however, that this type of training training routine will be efficient, as
When someone disagrees with certainly also burns body fat as well. it will be a shock for the muscles. As
me and tells me that whatever type of How and why? First, someone long as they have the right nutrition
training is superior, whether it be HIT, measures their RER (respiratory and possibly supplementation, I
heavy duty, super slow or anything exchange ratio), which determines am sure they will improve a lot.
else, I will tell them that I could substrates of utilisation used during But still, some of us like to go all-
perform HIT-style sets for the first the physical activities. During this out in everything we do and for
two exercises in my giant set rotation, type of training method, you will those courageous ones that want
super slow in the third and fifth realise that the primary fuel used to put their bodies to the test, then
exercises or other training style in the will not exclusively be glucose but I suggest they try my giant sets
other five-to-10 or as many exercises also fatty acids. The best way to of training as soon as they feel
I chose for any giant sets rotation. I understand this is to do a giant set capable. They can start slow and
remember taping a segment for The Fit workout yourself and you will soon then build it up. For example, I
Show where Hide (Yamagishi), Silvio realise what I am talking about. By the would progressively increase or
(Samuel), I believe it was all o tim e fin r ro , c asas t difficulty,
diffi
fic amount of
Jackson there as well, and ises, load etc.
did 33 consecutive exercis body adapts to
back and forth, all non-st . ything and this
someone complained that Milos at the 1999 Arnold Classic. of advanced
crazy, that it was too much ng will make an
all 33 in a row and then we ced trainer out of
the same order I came fro r in no time. The
with 66 sets in total. ll simply have to
Accept no limitations a his type of crazy
your only limitation. This emand. I know
is something I took from ill disagree with
Bruce Lee and applied it to o
my training. As we all kn
the body is designed to be
controlled by the mind an
Milos’ 12-w
week plan
of the trainees fail mentall
Weeks 1–4:
physically. Reaching failu
of the exercises is exactly Five rotations for each muscle group
I don’t ever focus on the with four exercises per rotation
of repetitions in each seg In each rotation incclude one heavy
exercise, I just want to tra duty exercise with maximal load
every possible muscle fib Weeks 5–8:
muscle group I am targeti Four rotations for eeach muscle group
the training.
with six exercises per
p rotation
When someone design
set rotation, they should c In each rotation incclude two heavy
wide variety of muscle sti duty exercise w
with maximal load
through heavy, moderate and make the
t last exercise
loads, different stances, d have a heavy isometric
grips, range of motion, te contracction only.
type of contractions, angl . Weekss 9–12:
The more creative you ar , DOWNLOAD
YOUR FREE
Five rotations for each
better. Remember that y IN-SITE APP
overwhelm that muscle g & SCAN PAGE
muscle grooup with 6-8
FOR GALLERY exercises per rottation. In each
everything possible that y
come up with. rotation include twwo heavy duty
The goal is to fail in each exercise with maxim mal load and one
and every exercise, reachin super heavy eccenttrics only.
1P[XZ
momentary muscular failu

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MILOS SARCEV
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me, but that is my honest opinion
and I am speaking from more than
30 years of experience working
with hundreds, if not thousands, of
athletes throughout the years.
For the sake of making a simple 12-
week periodisation program anyone
to follow, see the table on page 107.
DB: You first started competing as

a professional in 1991. What have
been some of the biggest changes in
the sport that you have seen during
this time?
MS: Back in the ’90s, there were
so many great bodybuilders. Great
physiques, aesthetic, symmetrical,
conditioned, muscular and
massive enough to make our sport
attractive to watch. Also, back
then, competitors paid much more
attention to their stage presence
and posing routines. Then came
Dorian and everything changed.
By no means would I even attempt
Back in the’90s,
there were so
many great
bodybuilders:
great physiques,
aesthetic,
symmetrical,
conditioned,
muscular and
massive enough
to make our
sport attr active
to watch.
0[Tg0aST]cX
to put down Dorian in any way. He Size and conditioning should DB: Some say bodybuilding
was a revolutionary bodybuilding never be enough to beat the near had moved forward and that
champion who was certainly physical perfection of many other the guys competing today are
different and I very much respect great competitors such as Flex better than those of 10–20 years
him for his accomplishments and Wheeler, Kevin Levrone, Shawn ago. Others, however, tend to
all the discipline, blood and guts, Ray, Lee Labrada, Ronnie Coleman, disagree and say that it has gone
as he called it, to get him where Sonny Schmidt, Francis Benfatto, in the opposite direction. What
he was as six-time Mr. Olympia Vince Taylor, Charles Clairmont, is your view?
during the most competitive era of Lee Priest, Chris Cormier, Paul MS: Every era is filled with great
the sport, in my opinion. But his Dillet, etc. From that moment on champions. In the ’70s we had
shocking appearance at the 1993 and almost all the way up until Arnold, Zane, Sergio, Platz, Lou,
Mr. Olympia, that mindboggling just recently, the most important Robinson, Mentzer, Nubret, Coe.
sheer size, probably confused factor in judging was conditioned The ’80s had Lee Haney, Bob Paris,
the judges and made them forget size. All other aspects of judging Christian, Beckles, Berry De May,
what the true judging criteria in physiques and judging criteria Samir, Gaspari, Labrada, Strydom,
bodybuilding should have been. were completely forgotten. Fox. The ’90s I have already

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MILOS SARCEV
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mentioned and in 2000 there were
Ronnie, Jay, Dexter, Gustavo, Victor,
Dennis James, Tony, Johnnie and
itional and supplementation
m, which I consider to be
r the most effective training
Branch. Now there is Phil, Kai, m for maximal hypertrophy.
Dennis, Shawn, Ramy, Cedric, to the extreme popularity
and I am sorry if I am forgetting ese camps among hardcore
to mention other greats. Who is tes and other coaches — and
really to say which era was better cially due to phenomenal
and whether or not bodybuilding lts attendants were getting — I
is moving forward or backwards? been successfully organising
Back in the ’90s there was talk e camps all over the world. This
that Arnold at his best would not be ing to be only the second time
competitive with today’s bodybuilde doing it in Australia.
and that his legs were just not up amps are scheduled in Sydney,
to par. I believe that if Arnold had d Coast, Melbourne, Karratha
a reason to build bigger legs then d Perth from February 30
he would have done it in no time. ntil March 29, 2015. What
Simply, when he competed he can I tell people they should
was superior and he didn’t find xpect from these camps? Well,
it necessary to make additional I promise to open everyone’s
improvements. In the ’80s there yes and minds to a different
were just so many great guys and the ay of training and dieting with
criteria was spot-on. If I could choo stal clear and most logical
a period in time that I enjoyed the anations why my methods
most then it would have been the ’8 uperior. Certainly this claim
and early ’90s, that’s for sure. sound quite arrogant but
confident enough that I am
DB: Some people say that your g to prove what I am talking
classical proportions and physique t even to the biggest sceptics.
has inspired them to train. I am ask for is the opportunity to
wondering, who were some of the e and demonstrate in the gym
people who inspired or influenced d t my system is all about. For
you during your career? e information please check
MS: It is great to hear something ssarcevmusclecamp.com.
like that and I am beyond pleased
to know that I inspired someone; DB: Milos, it’s been great to
1P[XZ
it makes my effort that much more catcch up and talk about your
worth it. Inspiring, encouraging, career, training philosophies
teaching, motivating and helping is and thoughts on bodybuilding in
what life should be all about. It makes DB: Since retiring from general. Very excited about your
me proud to hear some of the great competitive bodybuilding in return this year to share your
champions, or just international 2003, you have been very active knowledge and we very much
competitors from all around the in sharing your knowledge and look forward to covering one
world, say that I inspired them to train, experiences with bodybuilders of these camps for the readers.
compete and follow their dreams. around the world, including Thanks very much for your time.
If I would have to single out one training Aussie pro Kahla It’s greatly appreciated.
person then it would certainly be Bullemor. It has been several MS: Thank you for the opportunity.
Frank Zane. But I would feel that I years since you were last in I very much appreciate it and I
am not giving credit where credit Australia and it’s great that hope that some of my information
is due if I didn’t mention Bruce you’re returning to host another can make a few of your readers
Lee, for being such an exceptional series of Muscle Camps. Would think. That’s all I can hope for. I
athlete, martial artist, philosopher you like to explain what people don’t expect anyone to ever take
and human being. Bruce was can expect from the camps? my advice without thinking. But,
accepting no limitations as his only MS: Even while I was competing, if they consider everything that
limitations and having no style I started coaching many pros I said here and it makes perfect
as his only style. Like him, I also and sharing my knowledge with sense for them, then I sure
“observed everything, accepted my colleagues and fans through hope they will at least try it for
what I found useful, discarded what contest preparation, online themselves and see if it works. I
I found useless and then created my coaching, magazine articles and promise they will not regret it.
own”. Last, but not least, the person numerous seminars I was doing
who certainly influenced me the worldwide. About 10 years ago For more information about
most and made me who I am today I started organising my training Milos’ Muscle Camp or to purchase
is my father, Andjelko Sarcev, the camps where I was teaching my tickets to one of his events, please
greatest man I have ever known. Hyperemia Advantage training, visit milossarcevmusclecamp.com.

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N Y
W Y N
END4628 - 08/14 CHC70100 - 07/14
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ANABOLIC
ACCELERATION
4X Mass-Building Success By Steve Holman and Jonathan Lawson
Photography by Michael Neveux
Q: I love the 4X mass method. I’ve

been using it for a month, and I
feel and look bigger and better.
My question is, when I start a 4X
sequence, what do I do if the weight
is way too light on the first set?
Should I just do 10 and then add
weight for my next three sets? I
don’t want to waste that first set.
A: You can do that. Or there are a
few other options we like. First, an
overview of the 4X method for those
not familiar.
To perform a 4X sequence, you start
with a weight that you can get 15 reps
with but do only 10. Rest 35 seconds,
and then do 10 more — and so on for
four sets. Go all out on your last set. If
you can get 10 reps, add weight to the
exercise at your next workout.
WITHANINITIAL
X-CENTRICSET
YOU GET A UNIQUE
FORM OFMUSCLE
STRESS AND
ENHANCED BLOOD
FLOWWITH A
LONGERTENSION
TIME.THAT CAN
INCREASE FIBRE
ACTIVATION
INTHETHREE
Model: Adrian Tan
NORMAL-SPEED
SETSTHATFOLLOW.
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Model: Luca Pennazato
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What if you misjudge your 15-rep

max and it’s more like your 20RM?
the mood for your full Positions-of-
Flexion routines?
THE DOUBLE-
Here are some choices: A: We have a few good ones. Often DROP METHOD IS
1) Keep going and do 10 on that
first set, but pretend it’s a lighter
we’ll take the exercise that we can
‘feel’ the best in our target muscle A SPECTACULAR
warm-up set; afterward add weight
and do your 4X sequence. So that’s
group and do one of the following:
1) Super TORQ. That’s the
MASS BUILDER
five sets total. name we gave to Mr. America Doug BECAUSE YOU CRAM
2) Do 12 — or if it’s really light, 15.
Then continue with three more sets of
Brignole’s high-rep/low-rep mass
method. He does only one ‘best’ A LOT OF WORK
that same number of reps with the same
weight — 4x12 or 4x15. Using a different
exercise for each muscle.
Brignole’s reps for each exercise
INTO A SHORT
rep range will be good for growth. look like this: 50, 40, 30, 20, 10(9) AMOUNT OF TIME.
3) Make that first set X-centric — (9). He does 50 reps, rests about a
lifting in one second and lowering in minute, adds weight and then does which you can get 10 reps. Go to
six on every rep. 40 reps. He rests for another minute, failure, then reduce the weight and
We really like item 3 because adds weight and does 30 reps, and so immediately rep out again, shooting
muscle-building expert and Olympic on down to 10. for seven. Reduce the weight again,
coach Charles Poliquin says that using The last set turns into a double- and immediately rep out, shooting
different rep tempos is one of the drop (or triple-drop) set, as he for five or six. That’s one round. Rest
forgotten secrets of building mass. reduces the weight two or three for about a minute, then hit it again
By lifting in one second and times, repping out on each drop. for round two.
lowering in six, you extend the tension (Brignole’s ‘best exercise’ for each You may have to start with a
time of that first set to almost a full muscle plus complete workouts lighter weight on each round. That
minute. So with an initial X-centric are included in the interview with will depend on your strength and
set you get a unique form of muscle him that appears in The Power- fatigue tolerance.
stress and enhanced blood flow with a Density Mass Workout 2.0, an e-book The double-drop method
longer tension time. That can increase available at X-Workouts.com.) is a spectacular mass builder
fibre activation in the three normal- 2) Double drops. To perform because you cram a lot of work
speed sets that follow. these, you take Doug’s last set into a short amount of time. If
above and do it for three ‘rounds’. you do three rounds of double
Q: Do you two have a favourite For example, say you’re doing drops, that’s nine sets; and it takes
workout for when you’re just not in pulldowns. Pick a weight with you less than 10 minutes.

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MUSCLE AND POWER
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Getting a
flat midsection
By Ben White
Q: How can I get a flat stomach

without exercising?
A: It is impossible to get a flat, toned
stomach without having a low body fat
per centage. In other words, doing 1,000
crunches and leg raises won’t give you
ripped abs if you are 30, 20 or even 10
pounds overweight [That’s 14, 9 and 4.5
kilos to us — Ed]. People with toned abs
are lean to begin with.
You see the skinny guys who have
a six-pack? That doesn’t come from
exercise. It’s because they have no fat to
cover up their abdominal muscles.
So you can do ab exercises to
increase the size and strength of
your midsection muscles (as well as
increase torso stability and strength),
but if you want anyone to see them,
you will have to drop enough body fat
to make them visible. That obviously
entails a reduced-calorie, ‘clean’ diet,
so you should start with the next
question below to figure out how to
eat to get lean.
Q: How important is it to chart my food

intake when I’m trying to lose weight?
A: By tracking your food intake — as
well as your protein, carb, fat and
calorie counts — you become more
aware of what you’re putting in your
mouth. You’ll learn very quickly if
you’re taking in far too many or too few
calories, which will help you immensely
with your weight-loss program. So, yes,
it is very important.
When I work with new clients, the
first thing I ask them is to chart their diet
over the next three days, not leaving
out anything. (The toughest thing is to
be brutally honest with yourself, but if
MHP
Photo courtesy MH
you don’t, you’re only wasting your time!)

It is impossible to get a flat,
From a quick glance at that I can discern
toned stomach without having
numerous things about what they are
a low body fat per centage.
doing right and wrong and develop an

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MUSCLE AND POWER
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Neveux \ Model: Ting Wang

Despite what many
trainers may tell you,
cardio alone will not give
you a tight, firm butt.
eating plan. Hell, you can do it yourself bend over, they help lift you into a
and clean up your diet almost instantly! fully erect position.
Likewise, if you’re standing with one
Q: There’s so much focus on the butt leg forward, and you swing it back behind
these days. What’s the best way to the other one, that is a glute exercise
tighten my glutes? Do I do cardio or (you will instantly feel your butt muscles
weights to get a lean, firm butt? tighten). So performing such exercises
A: Despite what many trainers may tell — including cable leg kickbacks, barbell
you, cardio alone will not give you a squats and forward hip thrusts done
tight, firm butt. It’s clearly important to while lying on your back — will create firm,
perform cardiovascular exercise to burn muscular glutes. Do a few sets of these at
calories and trim fat, and, obviously, least one day a week, and you’ll develop
following a healthful diet is important. that lean, toned butt you seek.
You can’t have saddlebags or droopy
glutes and expect to run or step your
Ben White won his
way to a round, firm derriere. So the
first IFBB professional
combination of cardiovascular exercise
bodybuilding contest,
is only one part of the equation.
the Tampa Pro, in 2010.
The key to really toning up your
Neveux \ Model: Marissa Rivero
He is also a champion
butt is to target the muscle that
powerlifter and frequently
makes up that area of your body,
competes in the World’s Strongest
the gluteus maximus. The powerful
The key to really toning up Bodybuilder contest at the Olympia. His
glutes are responsible for hip
your butt is to target the best competition bench press is 711 lbs
extension — straightening the hips
gluteus maximus. (322.5 kg). He is an MHP athlete.
from a bent position. So when you

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THE METAL
A quick kettlebell circuit
to chisel and condition
your physique
1h2â]T[[7d]c2B2B~?W^c^VaP_WhR^dacTbhÛ<7?
T he more time you spend in

a training facility, the more
you need to familiarise
yourself with the equipment. Elite
training facilities only use tools
done correctly, they have been proven
to develop muscle, shed excess fat
and improve athletic performance.
That’s the main reason you’ll find
them in advanced training facilities
(16 kg) to 53 lbs (24 kg) for the two
equal kettlebells and 44 (20 kg) to
62 lbs (28 kg) for the other.
Kettlebell swings. The famous
kettlebell swing will be the first
that are guaranteed to maximise from your local CrossFit box to the exercise of the four movement
performance. Among those strength and conditioning gyms at training circuit. To perform it
implements, you’ll find kettlebells major universities. properly, you should know how to
in 99 per cent of the them. With perform a deadlift. As the deadlift
SINCE YOU’RE
the growing popularity of high- and the kettlebell swing are extremely
intensity training — not only for similar movements, that’s paramount
increasing athletic performance,
but also for shedding fat and ELEVATING to mastering the new move.
When you swing the kettlebell,
building muscle — kettlebells are
proven to supply that demand.
YOUR HANDS you want to do exactly that — swing
it! Grab the heavy kettlebell for this
Anyone who has ever picked up a
kettlebell and performed an exercise
WITH A GAP exercise. Hinge your hips back with
a slight bend in your knees, keeping
correctly can identify the challenges BETWEEN your back arched and placing
THEM, YOU
associated with this type of training. all the stress on your heels and
Because of their versatility and posterior chain. A 140 degree knee
the varying degrees of resistance,
kettlebells are a practical training CAN DROP bend should do the trick. Swing the
kettlebell between your legs, then
tool for everyone. Kettlebell training
consists primarily of total-body YOUR CHEST immediately stand up tall, snapping
your hips in one explosive motion
exercises, which are considered
superior for increasing strength and
FOR A DEEPER to swing the weight to eye level. You
should be standing up tall, with your
improving body composition to
isolated, single-body part exercises.
STRETCH. arms straight out in front of you, and
squeezing your glutes at the top. As
With all their benefits, kettlebells are soon as you stand up, gravity will
perfect for high-intensity training, To prepare for this circuit, set bring the kettlebell back down, which
enabling you to burn tons of calories aside two kettlebells of equal will allow you to repeat the motion by
in a short time period. weight and one larger kettlebell. hinging your hips back. Control the
In the workout described below, Your strength and skill will kettlebell at all times. Remember, this
you will perform exercises that are determine the size of the kettlebells is a swinging motion, not an upright
guaranteed to produce results. When you use. I recommend choosing 35 row. Perform 20 swings.

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KETTLE TO THE METAL
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SWING THE
KETTLEBELL
BETWEEN
YOUR LEGS,
AND THEN
IMMEDIATELY
STAND UP
TALL,
SNAPPING
YOUR HIPS IN
ONE
EXPLOSIVE
MOTION TO
SWING THE
WEIGHT TO
EYE LEVEL.
Kettlebell squats. As soon as you Push-ups with hands on

finish the swings, you move on to kettlebells. This exercise is
kettlebell squats. Hold a kettlebell in challenging and one of my favourite
each hand — the equal pair — and push-up variations. Since you’re
bring them up so they rest facing elevating your hands with a gap
out onto the bend in your arms. This between them, you can drop your
positioning is similar to that of a front chest for a deeper stretch. Note,
squat. Keep your elbows beneath the however, that it can be dangerous if
’bells and lifted to the sides. Position not performed properly, so extreme
your feet slightly wider than shoulder concentration is required.
width, with your toes pointed slightly Grab the two equal kettlebells, and
outward. Squat until your thighs are put them on the floor. Place your hands
parallel to the floor. Push back up to on the handles and get into a push-up
the standing position, and repeat. You position. Make sure you’re doing the
should maintain an elevated torso push-ups on a firm and flat surface. If
at all times, as well as keeping your you don’t do them properly, the ’bells
heels flat on the ground. Perform 15 can slip from underneath your hands,
kettlebell squats. resulting in injury, so use caution,

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DRIVE UP
EXPLOSIVELY AS
especially as you become fatigued.
That said, “With danger, comes
reward,” as the saying goes. For added
YOU EXTEND resistance you can carry chains across
your shoulders or elevate your feet.
YOUR LEGS WHILE Perform 10 push-ups.
SIMULTANEOUSLY Double-kettlebell push presses.

When you finish your push-ups,
USING THE pick up the kettlebells, and stand
tall, holding them up next to your
MOMENTUM TO shoulders. Put them in the ‘rack’
HELP PRESS THE position, which is the safest way to
hold the kettlebells. It also gives you
KETTLEBELLS the most strength and power for this
OVER YOUR HEAD.

exercise. Keep your wrists straight,
hands neutral and elbows tucked to
the side. Bend your knees and dip.
The bend should be slight, just to gain
enough power to drive up explosively
as you extend your legs while
simultaneously using the momentum
to help press the kettlebells over your
head. Pause momentarily, and then
lower the ’bells back down. Perform
five reps.
The above workout can be
performed in various ways, but one
of my favourite routines is to do five
rounds, taking a one-minute rest
between rounds.
Kettlebell circuit
Kettlebell swings 20 reps
Kettlebell squats 15 reps
Kettlebell push-ups 10 reps
Double kettlebell
push presses 5 reps
Rest one minute, and repeat four

times for a total of five rounds.
You can also do it another way if you
are training with a partner. Attempt to
complete as many rounds as possible in
10 minutes. The ‘loser’ has to complete
one additional round at the end.
Kettlebell training is a great
tool used by top strength and
conditioning coaches who are
looking for ways to increase athletic
ability. When done correctly, this
type of extreme training is a great
way to use high-intensity work to
drop body fat and build muscle and
conditioning. Try the above routine
as a finisher to your normal workout
or as a workout on its own. Either
way, you will see results!
Cornell Hunt is a Certified Strength

& Conditioning Specialist in New
Jersey and is the Xtreme Training
Coach for MHP.

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ACHIEVE A
BREAKTHROUGH
IN SIZE
and strength
Men’s Body Sculpting (2nd edition) by Nick Evans, MD, FRCS
Visit ironmanmag.com.au or call (03) 9574 8460 to order
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ONLY THE STRONG SHALL SURVIVE
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Learning how to
squat snatch Part 1
By Bill Starr
T
he reason that so many athletes
Bend your arms and climb
who lift weights regularly do not
high on your toes. The
try the Olympic lifts is that they
combination of involving the
believe the lifts are far too complicated
traps, biceps and calves will
to learn on their own. While it’s true make the bar leap upward.
that both the snatch and clean and jerk
are high-skill movements and require
a great deal of work to master, there’s
really no reason that an athlete can’t
learn the required technique.
All the lifters I trained and lifted
with and against in the ’50s and ’60s
had taught themselves how to do not
only snatches and clean and jerks but
also the Olympic-style press, which is
a high-skill movement as well. What’s
more, I competed in contests for almost
three years before receiving any
instruction on the lifts.
All it takes is instruction, which I’m
about to provide, plus patience and
sweat. Even if you have no desire to
enter an Olympic weightlifting meet, the
two contested lifts can be most useful.
By learning to snatch and clean and jerk,
you greatly improve foot speed, timing,
coordination, quickness, flexibility and
mental concentration — and those are
attributes you use in any sport.
This is the first of a two-part series
on how to squat snatch. You can also do
snatches in the split style, but I’ll cover
that at a future date. This instalment
Neveux \ Model: Dinh Nghiep

focuses on the preparation phase. Before
actually trying to squat snatch a weight,
you must be able to do two exercises:
the power snatch and the overhead
squat. Both are great for building overall
leg, back and shoulder strength.
I’ll start with the power snatch. If
you have already been doing power because they have spent much too The grip you use for power snatches
cleans, which are a part of most much time working their upper bodies depends on several factors: height,
scholastic and collegiate strength and concentrating on the flat bench. body size and degree of flexibility. An
programs, you will be able to move Most Olympic lifters carry a Olympic bar has a score on each side,
right into power snatches easily. broomstick with them and are six inches (15 cm) from the collars.
In order to do either power snatches constantly stretching out their Wrap your ring fingers around that
or overhead squats, you must have shoulders. You can do it with a towel score. Then, after doing a few reps with
sufficient shoulder girdle flexibility to or piece of rope. Just work the stick or just the bar, make any adjustments
lock a bar overhead comfortably. Women towel back and forth over your head that are necessary. You need to
and younger athletes seldom have until you feel your shoulders loosen be able to hold the bar overhead
any problem with shoulder flexibility, up a bit, and then bring your grip in so that it’s right above the back of
but many older athletes do — mostly slightly and do it some more. your head, with your arms locked.

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Step up to the bar so that your
shins are touching it. Shut your eyes
and imagine that you’re about to do a
You’ll quickly learn that
overhead squatting is quite
different from front or back
standing broad jump. That’s your ideal squats. The bar must travel in a
foot position for pulling. Grip the bar tight up-and-down line.
firmly, flatten your back, lower your hips,
and, after making sure your front deltoids
are slightly in front of the bar, look
straight ahead. You’re now ready to pull.
Most beginners have a tendency
to jerk the bar off the floor, but that
causes it to run forward and the back
to round. Do this instead: Get set,
tighten every muscle in your body from
toes to neck, and think about pushing
your feet down into the floor; then
guide the bar upward in a controlled
manner with your arms straight and
your back extremely flat. If you pull
your shoulder blades together, that
will help you maintain a flat back
throughout the pull.
As the bar passes midthigh, drive
your hips forward explosively and, with
your arms still straight, contract your
traps. All the while, the bar must stay
tight to your body. Once the bar passes
your navel, bend your arms and climb
high on your toes. The combination of
involving the traps, biceps and calves
will make the bar leap upward.
One of the most important form
points for the power snatch is that at
the very conclusion of the pull, when maintaining a very flat back, ease the You must maintain complete control
you bend your arms, they must be bar down to the floor. of the bar throughout the up-and-down
turned up and out, not back. Once your Reset, and do the next rep. The bar movement by keeping your arms locked
elbows turn backward, you no longer should resemble a whip, moving slowly and exerting pressure up into the bar.
have any upward thrust on the bar. at first, picking up speed through the In the event that it does stray too far
When the bar passes your head, middle and becoming a blur at the out of the proper position, you can just
dip under it by bending your knees a top. Doing five reps is fine for the push it away from your body.
bit, and lock it out with straight arms. warm-up sets, but once the weights One final point: Don’t attempt
Don’t merely catch the bar and hold it get demanding, do only triples and do to explode out of the bottom of an
overhead; rather, push up against it as many sets as you can handle while overhead squat the way you would
and stretch it outward. That will enable maintaining good form. on a front or back squat. That will
you to position it exactly where it When you’re learning how to power invariably drive the bar out of the
should be, which is on a line directly up snatch, don’t skip your feet to the correct line. You must squeeze out
from the back of your head. side. You want to concentrate fully on of the deep bottom in a controlled
If you find that you’re having pulling the bar in the precise line and fashion and learn to lower the bar in
difficulty locking your arms at the finishing the motion strongly, and not a deliberate manner as well. Because
end of your power snatches, lower skipping your feet will help with that. you do them more slowly than other
the weight. You’re not going to be Once you’ve learned how to power forms of squats, overhead squats hit
able to hold a heavy weight overhead snatch, overhead squats will not be new muscles and attachments in your
with bent arms, and it’s cause for a problem. Power-snatch the weight, shoulders, back, hips and legs.
disqualification in competition. lock it solidly overhead, and then go Triples also work best for these.
While holding the bar overhead, into a deep squat. You will probably The lower reps enable you to focus on
continue to exert pressure up against have to shift your feet around a bit to the various form points, which you’re
it, and on the final rep of the set push find the ideal foot position for going going to need for the squat snatch. I’ll
against it for five or six seconds. That into a deep squat. discuss that in the next instalment.
builds a different and very valuable kind of You’ll quickly discover that this form
strength in your shoulders, back and legs. of squatting is quite different from front Bill Starr was a strength and conditioning
You lower the bar in two steps: or back squats. The bar must travel in a coach at Johns Hopkins University from
Bring it from overhead to the top of tight up-and-down line. Should you allow 1989 to 2000. He’s the author of
your thighs, bending your knees to it to waver too far out front or too far The Strongest Shall Survive — Strength
help cushion the impact; then, while back, you will not be able to control it. Training for Football.

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AT THE MOVIES
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Muscle movie news
By Clint Morris
TYRESE WANTS GREEN LANTERN EFRON’S WEDDING DATE

Fast & Furious star Tyrese Gibson has set alight his own rumour bonfire, suggesting Zac Efron is set to star in Mike and
he’s in the mix to play the Green Lantern in Warner’s upcoming solo movie. The Dave Need Wedding Dates. Jake
character, last on screen via the ill-fated Ryan Reynolds movie from a few years Szymanski is directing the 2016
back, will next be seen in Zack Snyder’s two-part Justice League movies in 2017 and project, which centres on two brothers
2018. As has been widely reported, Reynolds won’t be back, so Tyrese has decided who post an online ad for wedding
to throw his hat in the ring. dates. Efron is currently filming Dirty
Grandpa with Robert De Niro.
SNAKE PLISSKEN IS BACK

Fox has nabbed the rights to John
Carpenter’s classic Escape from New
York. After a competitive bidding war,
Murdoch’s stable emerged as victor;
the studio has set Andrew Rona and
Alex Heineman’s The Picture Company
to produce a remake of the ’81 classic.
John Carpenter will executive produce
the new version. There have been
AUSSIE JOEL IN LINE FOR BATMAN SPIN-OFF attempts to get a remake off the
Casting continues on Batman ground before, but nobody but Fox
spin-off Suicide Squad, with has had the smarts to get Carpenter
Tom Hardy recently departing involved. Though early rumours
the project over scheduling suggested Charlie Hunnam and Chris
difficulties. The Mad Max: Fury Hemsworth were in line to play the new
Road star was due to play Snake Plissken (the character played by
team leader Rick Flagg in the Kurt Russell in the original and its 1996
film but had to drop out due sequel), Fox are likely to open up the
to other commitments. Jake gates to any and all possibilities.
Gyllenhaal was approached
to replace him but the
Ni htcrawler
or passed.
cording
CinemaBlend, Jon David Ayer on last year’s Fury, so that
rnthal (Grudge might give him an upper leg on Aussie
tch) and Joel Edgerton. A couple of other Suicide
gerton (Warrior) Squad rumours are circulating; one
ve emerged as suggests former CSI: New York star
ntenders for Gary Sinise has joined the cast of the
e role. Bernthal film, while another has Joe Manganiello
orked with Suicide (True Blood) playing the villain
quad director Deathstroke.

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PRISON BREAK RETURNING?
WOLVERINE HITS
Former Prison Break stars Dominic
THE SLOPES
Purcell and Wentworth Miller recently
Hugh Jackman will star in Eddie
told the media they’d been bugging
the Eagle, the true story of
Fox about bringing back the hit
Eddie Edwards, the first British
series. The duo, currently appearing
ski jumper in Olympic history.
as a villainous duo on the CW’s The
Edwards didn’t win but became
Flash, seemingly want to reprise Linc
a bit of a media darling due to
and Michael — despite the fact one of
his underdog status. Jackman
them was without a pulse when the
plays Chuck Berghorn, the
show ended a couple of years ago.
Lake Placid-hailing ski jumping
“We actually floated the idea to Fox
expert who helps Edwards
very casually and they seemed very
train. The Matthew Vaughn-
not casual about this interest,” Miller
produced movie will be helmed
told E! News. “They seemed to think
by actor-cum-director Dexter
there was something there.”
Fletcher (Lock, Stock and Two
Miller, who has transformed into
Smoking Barrels).
an in-demand screenwriter since the
end of the series, says they haven’t
contacted any former co-stars about a
reprise just yet. “We haven’t reached
out to anyone just yet. It’s just baby
steps at this point, early stages.”
“It’s something that Fox is, as
Wentworth said, potentially excited
about,” Purcell said, with Miller quickly TWINS SEQUEL CANNED?
adding, “Maybe definitely excited whatever reason — internally I
about. Maybe definitely.” think they are trying to figure
Miller said he could imagine out if they want to do a sequel
Prison Break returning in the form or not. I would say if there’s an
of a limited ‘event series’ — much outpouring of affection, that
like Fox’s 24: Live Another Day. may move the needle, but I
Fox Group chairmen and CEOs Dana think it’s on hold right now. But
Walden and Gary Newman told everybody read the script and
acknowledged, at a recent event, loved it, so I hope it sees the
discussions about a Prison Break light of day at some point. It’s
redux. “There’s some speculation in there and in great shape.”
the press at Prison Break and we’ve In the theoretical movie,
made it clear at the studio that While there’s still cartoon love hearts Murphy would play a newly discovered
we’d bring Prison Break back at the for sequelising some of Arnold triplet to Schwarzenegger and DeVito’s
studio,” Newman said. “It’s the perfect Schwarzenegger’s other hits (Terminator, characters. “Well, the lives have changed
event series. But at the moment, Conan the Barbarian), Universal seems in that the two of them find themselves at
we have nothing else to report.” to have broken out with a case of the a major crossroads where they’ve sort of
cold wobblies in regards to the Twins grown apart over the years and what winds
sequel. Triplets, which would reunite up bringing them together is a third brother
Schwarzenegger and Danny DeVito, and they never knew they had, who could
throw in Eddie Murphy as a third sibling, potentially be played by Eddie Murphy,”
isn’t the sure thing many assumed it Gad said. “There is currently a role in the
was. In fact, according to the film’s co- movie where Arnold has a son that looks
screenwriter, it mightn’t even happen. like Danny, and Danny has a son that looks
Actor and writer Josh Gad (The Wedding like Arnold.” While Gad would probably be
Ringer) said he and co-captain Ryan Dixon perfect to play Arnold’s on-screen son, the
have finished the script for Triplets — but Olaf-from-Frozen actor says there are no
Universal don’t seem too enthused about current plans for him to act in the movie.
doing anything with it at the moment. While Universal ponder making Triplets,
“The script is actually done,” Gad told audiences will be able to get a taste of
Reddit during an AMA (Ask Me Anything) some of Arnold’s ‘seconds’ by way of
session. “Everybody agrees that it’s great. Terminator: Genisys, The Legend of Conan
We wound up doing two drafts. Universal, I and, if there’s anything to the recent
think, hit the pause button temporarily for rumour, a Running Man sequel.

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AT THE MOVIES
ARROW TO SPLINTER OFF WorldMags.net
The CW is considering a second spin-off of
Arrow, this time centring on the character
of the Atom. Brandon Routh (Superman
Returns) would reprise his role as Ray
Palmer aka the Atom in the prospective
series. Executive producers Greg Berlanti,
Andrew Kreisberg, and Marc Guggenheim
cautioned that they’re only in “very early
talks” and have a “very general idea” of
a possible Atom series. In the DC comics,
the Atom has the ability to shrink and
expand himself, as well as other objects.
The character is regarded as DC’s version of
Marvel’s Ant-Man.
AT THE CINEMA
KIDNAPPING FREDDY HEINEKEN (Becker)

Sam Worthington (yep, him again), Ryan Kwanten and Jim Sturgess help make up a
small town criminal outfit that decide to kidnap one of the biggest businessman in
Amsterdam — Freddy Heineken (Anthony Hopkins), head of the cash-heavy Heineken
beer empire. The sloppy kidnappers hold Heineken and his driver hostage in a
makeshift cell while they try to convince the authorities to hand over a lot of loot in
exchange for the tycoon’s safe return. As is usually the case in these circumstances,
nothing goes to plan — but you’ll be surprised just how far the dim thieves do get.
Based on a true story from the early ’80s, the film plays somewhat like an edgier
Horrible Bosses; though entertaining, is about as memorable as the former.
PAPER PLANES (Roadshow)

One of those gems that sneaks so
covertly under the radar everyone
will likely miss it, home-grown family
film Paper Planes chronicles a young
boy’s interest in flying paper planes —
and becoming so good at it that he’s
flown to Japan to enter a big-time
competition. Meanwhile, the boy’s
luckless widower dad (Sam Worthington,
in one of the better performances
he’s given) still wrestles with the loss
of his beloved wife while attempting
to resuscitate the relationship he
has with his kindly offspring.

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AT THE MOVIES
AT THE DVD STORE WorldMags.net
DRACULA UNTOLD
(Sony Universal)
This toothless origin tale of Vlad the
Impaler begins with a 15th-century
Transylvanian prince taken hostage
as a teenager by Ottoman Turks and
trained to be a soldier. A couple of
decades later, an adult Vlad (Luke
Evans, The Hobbit) returns to his
people, still warring with the Turks.
When the new sultan (Dominic Cooper)
orders 1,000 Transylvania youths to
sign up for his new army, the frustrated
Vlad sees no option but to oppose the
sultan’s demands. Just before heading
into battle, the prince has a chance run-
in with a vampire (Charles Dance) who
offers Vlad a secret weapon to help him
in war. Enjoyable enough, I suppose,
but lacks, er, bite.
REACH ME (Pinnacle Films)

An all-star cast — including Sly
Stallone, who also helped with the
financing for the film — unite for this
fairly average drama about a group
of people who all have a connection
to a self-help book authored by a
reclusive former football coach.
The book, we’re told, has gone viral
and among those influenced by
its lessons are an arsonist (Kyra
Sedgwick), a rapper (Nelly), some
criminals (Omari Hardwick and David
O’Hara), a golfing gangster (Tom
Sizemore), a cop (Thomas Jane) and
a gossip-site publisher (Stallone,
playing against type). The characters
— even the secondary ones, played
by the likes of Kelsey Grammer, Tom
Berenger, Ryan Kwanten, Frank
Stallone, Cary Elwes, Elizabeth
Henstridge and Kevin Connolly — are
interesting enough, but the plot’s
pretty thin.
THE SCORPION KING 4: QUEST FOR POWER (Sony Universal)

The fourth in the popular [Who knew? — Ed] Scorpion King series sees Mathayus
(Victor Webster) embarking on a dangerous and deadly mission. The muscly
hero teams up with the beautiful Valina (Ellen Hollman) and her loony dad (Barry
Bostwick of Spin City fame) to take down a power-hungry villain named Drazen (Will
Kemp), who is determined to unlock an ancient source of extreme power. Director
Mike Elliott plugs this fun, escapist yarn with a stupendous number of back-to-back
action sequences, resulting in a sure-to-satisfy pleaser for genre fans but, no, it’s
still not a shade on the original Dwayne Johnson one.

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BODY CONQUEST
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Troubleshooting Q&A
It’s an all-nutrition
edition of Body
Conquest this month,
with Ingrid taking
on the differences
between cooking oils,
the healthfulness of
canned foods, her
opinion on bread and
what to watch out for
when a coach gives
you a diet plan.
By Ingrid Barclay
Photography by Michael Neveux
Q: I am trying to be health conscious

and I am well aware that there are
a lot of differences between oils.
I am not sure which oil is best to
use when cooking my steaks and
chicken. Any pointers?
A: There are a number of oils you can cook
with that have differing depths of flavour
and quality of fats. But because there are
so many, it’s hard to understand which
ones are best for particular occasions.
Olive oil has a few within itself.
Extra virgin olive oil. This is
the first press from the olives. It
offers the greatest amount of
quality fat and is therefore one
of the best for you. It is dark in
colour and has a strong flavour;
it is more ideal for finishing in
salads rather than in sauces
such as mayonnaise as the taste
overpowers other ingredients.
Extra virgin also has a very low
smoking point, so if you are using
heat it can result in burning whatever it
is you are cooking.
Pure olive oil. This is the second
press from the olives and, as a result,
does not have as many quality fats.
It is lighter in colour and has a higher
Roland Balik
smoking point than extra virgin, so I

recommend using it to cook with when
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using heat. It also has a more reasonable
use in sauces due to its subtler flavour.
Light olive oil. This is the final press
A: Our stomachs struggle to comfortably
break down the combination of gluten
and yeast and this is why some people,
one can manage to get out of the olives. unfortunately, do not feel great after
Manufacturers actually heat the press in having a sandwich for lunch. Some
an attempt to extract as much ‘juice’ out people are even diagnosed with coeliac
of what is left in the crushed olive. Along disease, resulting in the need for a
with this, a lot of manufacturers will add gluten-free diet.
ingredients to enhance the oil’s flavour, as Gluten is found in wheat-related
it is quite weak. It has a really light colour products such as flour, barley and rye
and I recommend avoiding this altogether. and is responsible for the stretchy
Grapeseed oil. I love using this for aspect of pizza dough, pasta and bread.
cooking when working with heat. It has a It is this glue-like character that is
really high smoking point and therefore the problem for the body’s internal
will not result in your food turning into state to break down. As bread is a big
charcoal quickly. If you really want the part of meals in Western society, to
taste of the sauces to shine, grapeseed some degree our bodies are becoming
flavour is next to none. Apart from adaptable to breaking it down. As a
finishing in salads, grapeseed oil is one result, the onset of the associated
If you’re eating fruit, best not to get it
of the most common I use. illnesses are being delayed and
Roland Balik
from a tin can. The additional sugars

Macadamia oil. I love this oil for the individuals are not being affected until
and preservatives are just not worth it.
nuttiness it provides to dishes. It also has their early 20s. Symptoms can include
a high smoking point and so it’s great for headaches, nausea, swelling and joint
cooking with heat. I have become very inside a tin for a longer period of time, problems — all more common in women.
fond of infusing this oil with flavours can actually break down the aluminium Pastas also include a high level
such as chilli, garlic and herbs. It takes of the tin itself. Once broken down, of gluten and do not offer a lot of
on flavour really well while still holding it then moves freely within the tin, nutritional benefits. As I always
its own. meaning that when you eat it, you are say: “Everything in moderation is
Coconut oil. Similar to macadamia oil, adding metal to your meals too. Unless so important for your health.” For
coconut oil provides a great nuttiness you have toxins on your ingredients
to your cooking. It is extremely healthy list, it’s probably best to avoid tinned
for you; the fat in coconut oil is not only tomatoes completely. Simply put four As coconut oil
amazing for your heart, but also for your
brain. As coconut oil is a medium chain
tomatoes in a blender and pulse until you
get the consistency you’re after — short
is a medium
fatty acid, it is regarded as a healthy time for chunky or a longer time for chain fatty acid,
saturated fat. It gets broken down in smooth. Oodles healthier.
the liver and converted to energy for it is regarded
brain and muscular functions. I use it a
lot in Indian cooking due to the way it
Q: What do you think of bread as
a source of high energy complex
as a healthy
complements coconut milk and spices. I’ve carbohydrates for bodybuilders? saturated fat.
also begun using it in a number of baking
dishes too due to its similar consistency Bread is a big part of
to butter. I substitute a lot of recipes the Western diet but
that use butter with coconut oil, purely many people struggle
because it gets the same moist result and, to comfortably break it
in my opinion, tastes even better. down in their stomachs.
Q: What do you think of tinned fruits

and tinned tomato? I consume them
quite often and was wondering if I’m
doing myself a disservice.
A: In my opinion, tinned fruit is usually
bad, purely because they are created for
the purpose of longevity. So not only
do they contain additional sugars and
preservatives to enhance flavour but they
also have colouring agents, because over
time they lose their natural quality.
Tinned tomatoes are even worse, but
this is not because manufactures pack
more harmful products into the cylinder
frame; rather, the reason lies within
the tomatoes themselves. Tomatoes
are highly acidic, which, after remaining

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BODY CONQUEST
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bodybuilding purposes I would rather opt
for carbs like quinoa, oats, sweet potato,
white potato and rice.
Q: I know that you are a very

experienced contest prep coach, so
I would like to ask a question. I have
been given a diet by a local personal
trainer, as I wasn’t really in a position
to afford a proper coach. I have some
reservations about the diet that
the PT has given me. Can you offer
any suggestions on what I should or
shouldn’t be concerned with?
A: I think the way to tackle this is, I will
share four warning signs that your comp
diet is not a good diet and/or you are
going to pay for it on some level ranging
from catastrophic (and no, I am not being
a drama queen here) to medium-level
health and emotional consequences that
you will have to work extremely hard at
for quite a period of time to overcome.
Disclaimer: This is not a science-
based post. It is my personal opinion
based on my years in the industry with
a lot of proficiency in both prescribing,
influencing and giving competition
plans — and yes, upon reflection, this
includes some poor ones; we all make
mistakes and improve our approach —
and also a lot of experience both talking
to and working with competitors who
have done it in a catastrophic way and
worked on overcoming the end result of
incredible disillusionment and metabolic
repression/breakdown. I have actually
witnessed it in men as well as women,
although I would argue that women tend
to have more emotional and hormonal
issues post-comp.
Now, counting down the warning signs:
4. No evidence of essential fats.
You MUST have omega 3s and preferably
omega 6s as a dietary source on your
diet plan. Any knuckle-brain personal
trainer or self-proclaimed contest coach
can ensure you have ‘fats’ in your diet.
But if you are looking at whole egg or
avocado, as an example — well great; I
am not saying they are not great foods
(indeed they are). What I am saying is
that these kinds of fats are not good
enough. Ah, but you also have coconut Be very wary of a
coach’s diet plan if it
oil. Sorry, coconut oil doesn’t cut the
looks like it doesn’t
mustard. This is my opinion, so I can
provide enough
argue this is bogus ‘It’s good fats’ at its
Neveux
calories to survive on.

best. Don’t get all in a fluster and assume
that I am anti-coconut oil. You aren’t
reading this right. I am saying you need
to see evidence of dietary sources of Any knuckle-brain personal trainer
anti-inflammatory fats or your diet is a
poor one and I would seek to make some
or self-proclaimed contest coach can
additions immediately. ensure you have ‘fats’ in your diet.
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Being shredded is awesome
and it may win your comp
but it’s not worth the after-
effects. It’s a bit like winning
the battle but not the war.
Balik
Trust me when I say this: omega 3s

optimally improve your health on every
level — from brain cognition through to fat
metabolism and everything in between.
3. A removal of a complete
macronutrient. OK, one exception. Given
that alcohol is technically a macronutrient
— if that is not on your plan, excellent!
All jokes aside, if you are missing a)
protein, b) carbohydrate or c) fats — so
a no-fat comp diet, or a no-carb comp
diet — FIRE your coach because they
aren’t knowledgeable enough and get
the heck out of dodge. (There are the
very occasional exceptions here, as with
If your diet plan doesn’t allow a variety
everything).
of colours, you’re limiting your food
What are vegetables and salad
sources beyond what is healthy.
ingredients? Yep, that’s right —
carbohydrates. So if you have no starchy
You MUST have carbs but your diet does, this does not
omega 3s and mean you are on a no-carbohydrate diet!
preferably omega 6s Unless you aren’t even allowed to eat a
as a dietary source lettuce leaf. If you aren’t allowed to eat
on your diet plan. a lettuce leaf, please fire your coach.
Immediately, swiftly and with great
resoluteness — time to move on.
2. All up you have only anywhere
between three and five ‘colours’ of
foods. Example? OK, if for the express
part of your daily nutrition you arrange
your meal plate and it resembles brown,
white and green, you honestly need to
re-think the diet plan you were given.
It is unnecessary but, more importantly,
it coincides with the purpose of this
response to your question — highlighting
that you are, as sure as the sun comes

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BODY CONQUEST
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up tomorrow, going to have health
complications and difficulties because of it.
Limiting your food sources to this
extent is, in my belief, not conducive
to good health. There is plenty of
social proof that, especially combined
with other aspects of an ill-advised
competition preparation (too much cardio,
not enough sleep etc.), side effects will
include: massive food sensitivities post-
comp, hair falling out, disordered eating
with ‘normal’ foods such as a carrot for
heaven’s sake, lack of less important but
still vital trace minerals and vitamins…
and the list goes on.
If you cannot eat a piece of yellow
corn or a green pea or some lovely
orange capsicum or dark purple beetroot
because you are ‘hardcore competition
dieting’ — then more fool you.
My advice? Seek advice elsewhere. Or
ask your coach/trainer why. If you don’t
get a really, really exceptionally great
answer that truly sits well with you (and
mark my words, you WON’T get a good
enough answer), go off and find yourself
another diet because your current one is
not going to serve you well.
1. Calories way too low. My top
‘walk away from that diet’ plea is Unless you’re
definitely to take a good hard look counting
at the total number of calories and alcohol, your
Model: Whitney Reid
ensure that there is enough there for diet plan

you to function on. If the diet you have shouldn’t be
been given gets your calories down to missing any
somewhere around 90–75 per cent of macronutrient.
your BMR (basal metabolic rate) then it
really is going to wreak so much havoc
on you, I would argue permanently, Take a good hard Double red flashing lights: Diet
is 10–25 per cent under your BMR
that you should just ask for a refund.
Don’t jump on my 10–25 per cent BMR
look at the total requirements (plus exercise).
I hope this helps enable you to
or assume for one second that I think number of calories now go and review the diet plan
doing a diet that has calories that do
not even cover your BMR AT REST
and ensure that that your trainer has given you so
that you can ensure that it covers
(so, not even including your weight there is enough these four salient points to keep
training and cardio) expenditure on top
is OK. Again, don’t mis-read what I have there for you to your comp prep journey healthy and
happy. Being shredded is awesome
written. I don’t think it’s OK. I don’t think
it is safe, nor good for you.
function on. and it may win your comp but it’s not
worth the after-effects. It’s a bit like
But, and this is the but, I know for winning the battle but not the war.
a fact that there are coaches who put This kind of level of insufficient
their clients, both male and female, on calories is crazy and please don’t
calories that do not cover their BMR, think that you are somehow going to Ingrid Barclay is the owner
especially in the last 10 weeks or so escape the physiological and physical of Body Conquest, an elite
before comp. Fact: There will be some repercussions of such an approach. personal training service
male and female bodybuilders/figure Not even as a male. specialising in contest
preparation for men and
girls/sports models with these diets Some kind of guide: women. Ingrid is a Master
in their hands right now that they are White flashing light: Diet ‘seems Trainer of more than two
sticking to for this season (season A to be pretty low’ in calories but you decades, the author of Go Figure and
2015). Fact: They will follow them. have worked it out and it is low, a NABBA/WFF judge who has helped
Fact: They not only don’t meet BMR but 20–40 per cent above BMR numerous competitors to compete at
requirements, they are WELL under BMR requirements (plus exercise). their very best. Ingrid can be contacted
on 0424 180 093 or through ingrid@
requirements. Fact: They are going to Orange flashing light: Diet hits your
bodyconquest.com.au
suffer. Terribly. BMR requirements (plus exercise).

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WET ’N’ WILD
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Cara
How did you come to be in the calendar? A zoologist. I have always loved giraffes You obviously keep yourself in great
One of the stunning ladies from last year’s and so I wanted to study them and work shape. Tell us about your fitness routine.
calendar, Amy Wright, recommended me in a zoo. Because I compete as a fitness/bikini
to [photographer] Charlie. So he asked me model, my training is forever changing
and of course I jumped at the opportunity What is your relationship to the as I learn more. Up until recently I had
to shoot with him. fitness industry? always trained a body part per session
I have always been heavily into fitness. — glutes/hamstrings, back, shoulders,
Where do you hail from? During school, I represented Queensland quads, arms etc. — once or twice a week,
Brisbane. in a number of different sports and but now as I’m learning more I have
after school gave them all up. I spent a changed to train two-to-three body parts
Tell us a joke or a funny story. few years going to the gym to try and a session every second day. I’m not much
Oh, I don’t think I’m a funny person at keep the weight off but never really of a cardio bunny, so you’ll only ever see
all, but if you knew how many times I’ve understood it all properly; you know, me walking or on the cross-trainer.
locked myself out of the house in the last too much cardio and abs/terrible diet. A
few weeks, maybe I’d be the joke! friend got me into the gym just over a What’s your favourite exercise?
year ago — I started loving to learn more Just ONE exercise? Oh god! I don’t know if
What did you want to be when you about myself, training and diet. Now I’m I could name one! I like training the booty
grew up? an addict! and my shoulders.
WorldMags.net
WorldMags.net When I’m prepping for a competition I’m strict about
my diet, following a nutrition plan set by my coach for
a period of 10 weeks. I’m an ‘all in or all out’ type of
person. So I’m either super strict or don’t bother doing it.
In saying that, when I’m not prepping for a competition,
I don’t follow a nutrition plan and I am a sucker for the
bad sugary stuff — Nutella gets me every time — but if
you were to watch me eat you’d say I’m healthier than
the average person [laughs]. I absolutely hate fast food;
it tastes gross and looks so bad on your body — hate to
see what happens inside!
Do you use supplements?

Yes, I do. In the morning before my walk I drink a thermo
fat burner — my favourite is Melt or Furnace from Cyborg
Sport — before my workout. In the evening I drink a
pre-workout depending on my mood; I don’t find them
essential. During my workout I drink aminos; I never used
to because I think most of them taste so disgusting UNTIL
I found Fusion Sweet Passionfruit by Cyborg; I could legit
drink that all day! Post-workout I drink WPI; I couldn’t tell
you my favourite flavour, there’s just so many. Or as I’m
getting closer to competition I switch to Cyborgs Ultra
Leaan. I know I’ve mentioned Cyborg a few times now
but I am extremely picky on flavours so I hated almost all
supps till I found the Cyborg brand; flavours, yum, could
never go wrong! Oh and Mango X50 green tea gets me all
the way through prep — kills the cravings. So good!
What is your favourite male body part?

I’m stuck! I would honestly have to say I’m an arse girl BUT
I love a good chest and shoulders — they make for the
best cuddles!
What is your own body part that you like the best?
My elbows? [Laughs.] Just kidding. I’m not even sure
I have a body part I like the best — my obliques I’m a
fan of! I’ve worked hard on my booty so it’s becoming
a fave slowly...
What advice would you give to someone wanting to

start out in the modelling and fitness industry?
Charlie Suriano
Oh wow! Ladies: do your research, get the right coach!

Don’t go the cheapest, don’t be gullible; look at their
resume, look at other ladies they’ve prepped — even have
a chat with them. It’s very easy to go extremely wrong;
What’s your least favourite exercise? the female body is a complicated machine and the wrong
I hate training back! I’m hoping I can change that opinion; it’s my advice can do some serious damage. Listen to your body!
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Do you prefer weights or cardio or do you change it up? your hard work away from you, ever.
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Have you ever competed or considered competing in a getting into a seriously shallow TV show [laughs]. My
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Are you strict about your diet or are you a sucker for the bad them all! Two ladies I could stare at for hours: Janet Layug
stuff? Do you have a nutrition plan? and Yarishna Ayala.

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Ami Stockton
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Cover model praise
Talk about dream come true! Almost speechless, feeling proud, excited and
grateful to grace the cover of Australian Iron Man Bodybuilding & Fitness
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the years of perseverance, dedication and
belief. And to top it off my HardBody feature
from US Iron Man is now being published
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Magazine as the first ‘Aussie HardBody’. facebook.com/AusIronManMag
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KNOWLEDGE
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ARNOLD SCHWARZENEGGER- IRON MAN’S ULTIMATE GUIDE TO DELAVIER’S CORE STRONGER ARMS AND
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2015 CALENDAR OF EVENTS
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INBA www.inba.com.au
MONTH DATE EVENT LOCATION STATE CONTACT
March 8 Novice Rising Star & Rookie of the Year Moonee Valley Race Club VIC 0402 555 505
March 8 Hobart Classic Tasmanian Health & Fitness TAS (03) 6223 6028
Expo Princes Wharf, Hobart
March 29 Darwin Physique Classic Darwin Entertainment Centre NT (08) 8941 0777
March 29 NSW Regional Physique & Fitness Titles Albury Performing Arts Centre NSW 0429 410 431
April 11–12 Southern Cross Pro Titles and Pro Qualifier Melbourne Convention and VIC 0402 555 505
Exhibition Centre
April 18 Clash at the Coast Batemans Bay Soldiers Club ACT 0405 753 224
April 19 Canberra & Country Natural Classic Hellenic Club ACT 0403 147 999
April 19 NSW North Coast Titles Newcastle City Hall NSW (02) 9633 2661
May 2–3 Adelaide Natural Classic Norwood Concert Hall SA (08) 8373 0735
May 3 Sydney Natural Physique Classic Castle Hill RSL Club NSW (02) 9633 2661
May 16–17 Adelaide Sport & Fitness Expo Royal Adelaide Showgrounds SA (08) 8373 0735
May 16 Tropix Townsville Classic Townsville Entertainment QLD 0490 078 844
Centre
May 16 Perth Natural Classic Kingsway Indoor Stadium WA 0403 165 496
May 17 Melbourne Natural Classic Moonee Valley Race Club VIC 0402 555 505
May 23–24 Brisbane Classic Sleeman Centre, Chandler QLD (07) 3265 3553
May 31 City National Championships Castle Hill RSL Club NSW (02) 9633 2661
June 13 INBA/PNBA World Championships Dubai, United Arab Emirates 0418 166 790
June 28 All Female Classic Moonee Valley Race Club VIC 0402 555 505
NABBA/WFF www.nabba.com.au
March 22 Lee Priest Classic Pro/Am Bankstown Sports Club NSW TBD
March 29 NABBA Night of Champions Newcastle TDB NSW Shaun Perrett, 0481 201 106
[email protected]
May 24 Grand Classic Bankstown Sports Club NSW Con 0420 947 346 or Paul 0418 410 005
June 7 NABBA International Championships Darebin Arts Centre VIC Daniel Lancefield +61 407 889 560
June 14 Southern Hemisphere Championships Gold Coast TBD QLD Mark Ryan +61 413 743 520
June 20 NABBA World Championships Malta Graeme Lancefield +61 408 350 983
TBD TBD Conquest Classic TBD VIC TBD
INBF/WNBF www.inbfwnbfaustralia.com.au
March 7 Front and Centre Showdown Broadmeadows Town Hall VIC [email protected]
October 31 Vic State Championships and Pro Show TBA VIC [email protected]
November 14 WNBF World Championships New York, USA [email protected]
ANB www.anb.com.au
March 29 Fitness Mania Bodybuilding & Grand Star Reception, Altona VIC Maria McCarter 0417 055 922
Model Search Competition
April 26 South Coast Physique Championships Shellharbour Workers Club NSW Joe Kapitanof 0419 624 539
April 26 ANBSA Muscle & Model Extravaganza TBD SA David Salamon 0426263655, anbsa.com.au
May 10 ANB WA Warfare Vasto Club WA www.anbwa.com.au
May 16–17 Sydney Natural Physique Championships Marconi Club, Bossley Park NSW Robert Powell, 02 9630 0338
May 23 Natural Mania Bodybuilding & La Trobe Union Hall VIC Maria McCarter 0417 055 922
Model Search Competition
May 24 ANB Canberra Championships Australian Institute of Sport ACT Matt 0432 273 822
May 31 Coral Coast Classic Jupiters Casino, Townsville QLD Rhonda Barnes 0429 900 323
IFBB www.ifbbaustralia.com.au
February 28 Melbourne Championships TBD VIC Tony Doherty, [email protected]
March 1 Gold Coast Classic Southport Sharks Club QLD Paul and Carole Graham,
[email protected], 041040 530
March 8 Australasian Championships Penrith Panthers NSW Paul and Carole Graham,
[email protected], 041040 530
March 13–15 Arnold Classic Australia Melbourne Convention VIC Tony Doherty, [email protected]
and Exhibition Centre [email protected]
Please forward calendar updates or changes to [email protected]

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BY BRAD SCHOENFELD
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MONTHLY INSPIRATION
WorldMags.net Need some inspiration? Visit
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G E T L E A N : A D VA N C E D F A T L O S S S T R A T E G I E S

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