ADD 1 TO YOUR ARMS!

OUR PROGRAMME WORKSIN JUST ONE DAY!

ION
H EDIT
BRITIS

JOE WEIDERS

OUR EXECUTIVE EDITOR

DECEMBER
2013

GET
ARNOLD
SHREDDED IS BACK!
ABS! ESCAPE PLANS STAR GETS
PUMPED UP IN
EXCLUSIVE
TRAINING
PHOTOS

ENJOY
CHRISTMAS
+ ROTEIN S FO R MOR E M USCLE
AND
STAY LEAN
NEW P AM BR IGGS
M P S
CROSSFIT CHAONES UFC TRAINING
DECEMBER 2013 UK 4.20
12

JON BONES J *NOTE: THE ABOVE ARMS ARE NOT ENHANCED. THEY ARE 100% ARNOLDS
9 770955 138134
www.muscle-tness.co.uk
 2013 Optimum Nutrition Inc.

TRUESTRENGTH.COM/BROCK
BROCK CUNICO

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 EARNING YOUR RESPECT
You spent countless hours pushing limits to develop an enviable physique,
and building on those accomplishments wont come any easier. We can relate. After setting the
gold standard for whey protein quality, ON continues to redefine sports nutrition. Whether its
sourcing the finest ingredients or exceeding expectations with yet another breakthrough
product, were always up for the challenge. Its what defines us as a company. We will continue
to raise the bar on quality and innovation because earning the respect of disciplined athletes is
well worth the effort.
M&F 36
Contents
VOL. 74 NO . 12
DECEMBER 2013

TRAINING
52 Big Arms
Add an inch to your arms in one day
with this proven programme.
BY DAVID SANDLER

140 Partial Reps

The Weider partial reps principle
explains how to limit your range of
motion to maximise muscle overload.
BY GREG MERRITT

148 Training Talk FEATURES

British MMA fighter Paul Semtex Daley,
the worlds fittest woman Sam Briggs,
and actor, bodybuilder and great British
eccentric Sam Cullingworth reveal how
they get in amazing shape.
BY MATT TURNER AND JOHN PLUMMER
36 Still Pumped 72 Nathalia Melo
At 66, the greatest fitness icon of all Moving To Europe
time is on a roll. With a slate of new In the first of a three-part series,
movies on the horizon, the former 2012 Ms Bikini Olympia Nathalia Melo
governor is looking more like a reveals why she left Florida for a new
bodybuilder than he has in years. life in Belfast.
BY SHAWN PERINE BY JOHN PLUMMER

52 44 The Bone Collector 92 The Next Generation

Jon Bones Jones trains his ass off in the
gym, but its not about how he looks. Its
about what he can do.
BY MATT CAPUTO
The new bodybuilding documentary
Generation Iron hopes to build on what
Arnolds Pumping Iron created nearly
40 years ago.
BY DAVE LEE

106 Fight Gone Bad

Find out who won when we pitched
three elite MMA fighters against
three rugby players in a killer
CrossFit workout.
BY NICOLA JOYCE

118 Eternal Wisdom

In the wake of this years Mr Olympia
M&F presents this Q&A with past
Olympia champions.
BY JOE WUEBBEN

126 No Excuses
Rohan Murphy lost his legs, but his
dreams remained intact.
BY BEN RADDING

134 Bigger, Stronger, Faster

Like strongman training but arent big
106 enough for strongman? This might
be just the thing for you.
BY GEORGIA SIMMONS

4 MUSCLE & FITNESS

 www.muscle-fitness.co.uk
NUTRITION COLUMNS, ETC...
62 In With The New 8 Welcome 14 Edge
Different meals to build with. The highs of 2013. The latest in news, science, training
BY MATTHEW KADEY BY JOHN PLUMMER and nutrition.
BY TEAM M&F

82 Survival Guide 10 Arnolds Page

The rules and recipes you need to follow
to keep your goals on track this festive
season.
BY MIKE ROUSSELL
Dont be a chicken!
BY ARNOLD SCHWARZENEGGER
154 Powerful People
Insights from leading figures in the
world of bodybuilding and fitness.
BY SHAWN PERINE, JOE WUEBBEN
AND BEN RADDING

100 Muscle Nutrition

Continuing our series on diet and 168 Dan Hardy Column
supplementation, we investigate Britains only UFC title fighter gives
whether nutrient timing is less some tips on effective conditioning
important than previously believed. exercises.
BY MARK GILBERT BY DAN HARDY

160 Performance Nutrition 170 Building Muscle

Deciphering the latest scientific Why its important to design the right
research to help you get the most from training programme.
your training, diet and supplementation. BY NICK MITCHELL
BY MARK HOBDEN AND JAMES COLLINS

176 Bikini Body

162 Protein Powder Cookery Britains premier bikini competitor
How to make tasty, healthy, and easy-to- Michelle Brannan explains her
bake protein bread. approach to eating... and cheat meals.
BY ANNA SWARD BY MICHELLE BRANNAN

164 Nutrition Made Easy 178 Kings of Strength

A monthly Q&A column that gets right to In the first of a new series on the
the heart of your most asked questions
on diet and supplementation.
72 secrets of getting a stronger physique,
we discuss the importance of
BY PHIL LEARNEY tightness.
BY ANDY BOLTON AND PAVEL TSATSOULINE

62
182 Coachs Clinic
How psychology can help to boost sports
performance.
BY ANDY SHELTON, HEAD OF SPORTS SCIENCE & STRENGTH
AND CONDITIONING COACH OF LEICESTER TIGERS

186 UFC Conditioning

Breaking down the exercises British
UFC star Jimi Manuwa uses to get
in shape.
BY RICHARD TIDMARSH
COVER PHOTO: ARNOLD SWARZENEGGER BY DUSTIN SNIPES

188 Under The Microscope

A purely scientific look at the best
products in the world of sports
supplements. Here we put Prodigy
Ultra Pre-Workout Matrix and Raging
Beast Pre-Workout Formula under
the microscope.
BY JIM STOPPANI

192 Hot Bod

British IFBB bikini pro Heather Schofield
brightens up a British beach.
PHOTO BY MICHAEL PALMER

MUSCLE & FITNESS 5


UK EDITION US EDITION
Managing Director Executive Editor
Martin Cheifetz Arnold Schwarzenegger
Editorial Director Executive Vice President/Group
PUBLISHED IN THE UK BY John Plummer Publishing Director Chris Scardino
WEIDER PUBLISHING LTD. Editor Chris Lund Editor in Chief Shawn Perine
10 Windsor Court, Clarence Drive, Marketing/Web Manager Managing Editor Brian Good
Harrogate, North Yorkshire, HG1 2PE Andrew Berrie Group Training Director Sean Hyson
Tel: 01423 504516 Fax: 01423 561494
Production Manager Group Creative Director Andy Turnbull
ISSN 0955-1387 Suzanne Turmel Senior Editors Matt Tuthill, Joe Wuebben
Print/Production Co-ordinator Editor Sam DeHority
ADVERTISING Sarah Patterson WEIDER PUBLICATIONS, LLC
European Advertising Manager Creative Team Neil Molyneaux, A SUBSIDIARY OF AMERICAN MEDIA, INC.
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e-mail: slund@weideruk.com Production Team John Braddick, Chief Executive Officer David Pecker
To Advertise Tel: 01423 550848 Alice Cockerham, Sarah Warner Founder & Chairman Emeritus
Science Editor Dr Daniel Reardon Joe Weider (1920-2013)
EDITORIAL Sub Editors Executive Vice President,
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For Editorial and General Enquiries
Staff Writer Matt Turner Executive Vice President,
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ADVISORY BOARD
Rest of the World 69 RICH FRONING
Sign up for our free monthly newsletter The reigning and three-time CrossFit Games champ
To Subscribe
www.muscle-fitness.co.uk/newslettersignup
Tel: 01858 435346 GREG GLASSMAN
Co-founder of CrossFit, the worlds fastest-growing
We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts and letters. fitness movement
Membership on the Editorial Advisory Board does not imply endorsement of any product or service advertised in this magazine. Views JIM MANION
expressed in advertisements and editorials are not necessarily those of MUSCLE & FITNESS or the Editorial Advisory Board. Reader discre- Chairman of the IFBB pro league and president of the
tion is advised. Please consult your doctor before beginning any exercise or diet programme, or when making changes in an existing US National Physique Committee
programme if you have any doubts about your health status.
Every care is taken to assure the accuracy of the information in M&F, but no responsibility can be accepted for the consequences of actions RICK MILLER
based on the advice contained herein. Weider Publishing Ltd makes every effort to ensure that the advertising contained in M&F is derived Holder of a Masters degree in sports and exercise
from respectable sources. It does not, however, assume responsibility for the advertisements, nor any claims and representations made nutrition, he helps bodybuilders prepare for competitions
therein, nor the quality or delivery of the products/services themselves. MIKE OHEARN
Former TV gladiator who has won titles in body-
Editorial articles relating to food supplementation and sports nutrition reproduced in this issue of Muscle & Fitness, are for information building, powerlifting and judo
purposes only and are not intended to solicit or otherwise promote any commercialised product containing the mentioned supplements.
Muscle & Fitness is distributed on an international basis. To the extent permitted by law, Weider Publications LLC and its affiliates: Weider DAVID SANDLER
Publishing Ltd, Weider Publishing Italia Srl and Mediafit SARL, do not accept liability for the effects of reported supplements or products, One of the worlds leading strength and conditioning
legal or illegal or any loss, injury or damage caused by their use. It is the responsibility of the individual to abide by the laws and dosage coaches
allowances specific to their country of residence. Always consult a doctor before commencing supplementation or changing dosages. TIM ZIEGENFUSS
Some supplements may not work effectively outside specific dosage ranges and may potentially cause harm if taken in excess. Not all Sports nutrition and exercise scientist who is chief
supplements, combinations of supplements, or dose ranges of supplements may be suitable, safe or effective for everybody. executive of the Center for Applied Health Sciences

Copyright (2013) Weider Publications, LLC. Published under license from Weider Publications, LLC. All rights reserved. Reprinted with permission.
Muscle & Fitness is a trademark of Weider Publications, Llc. and may not be used or reproduced without the permission of Weider Publications, LLC.

www.muscle-fitness.co.uk www.facebook.com/musclefitnessuk twitter.com/musclefitnessUK www.youtube.com/weiderpublishing

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WELCOME
A LOOK BACK AT THE
HIGHS OF 2013
T
his is our last edition of always dobut cross-training, interval arent big enough to enter contests
2013 so its a good time to work and MMA-style conditioning will against guys who weigh 300 lbs.
reflect on the training year. continue to feature heavily. If youre UFC legend Jon Bones Jones
Did you add that extra looking for some ideas along these talks about his training, and our
inch to your arms, get a six-pack, or lines to prevent your workouts going Christmas survival guide will show
improve your VO2 max? If you did, as stale as the Christmas turkey, we you how to enjoy the festive spirit
congratulations. have just the things this month. without incurring too many New
If you didnt but still enjoyed your Fight Gone Bad pits two teams Year blues.
training and experienced health and of super-t guys from MMA and Enjoy a few days off, raise a glass to
vitality thats not a bad outcome either. rugby against each other in a frankly good health in 2014 and look forward
Its easy to get frustrated by lack of gains inhumane CrossFit challenge. to smashing it in January. M&F
and to take good health for granted. Bigger, Stronger, Faster is a new type John Plummer
I rediscovered skipping but my of event for pound-for-pound power- Editorial Director
highlight was learning to use kettle- houses who like strongman training but editorial@weideruk.com
bells. Besides the fitness benefits,
they resolved some persistent lower
back pain.
Kettlebells are popular because they
provide strength and cardio benets in
one workout. Other forms of cross-
training, particularly CrossFit,
continued to grow in 2013.
Samantha Briggs victory at the
CrossFit Games in California was one
of the most impressive performances
by a British athlete this year. Sadly,
it was also one of the most under-
reported but not here: this month we
feature the Manchester reghter
for a second time.
The UFC came to Britain twice as
both the sport of mixed martial arts
and its conditioning methods captured
the imagination.
British strongmen remained among
the best in the world and although the
big titles continue to elude them, the
respect of the public increasingly
doesnt. More and more people are
waking up to the benets of strongman
MATT M ARSH

training, which works the lungs and

heart as hard as the muscles.
New trends will emerge in 2014they

8 MUSCLE & FITNESS

F IN ISH E VE RY W OR K OU T R I G HT

LOW GLUTEN GREAT

SUGAR FREE TASTE
2013 CytoSport, Inc., Benicia, CA 94510 USA
Arnolds Page
DONT BE A
CHICKEN
BUILD YOUR PHYSIQUE FROM THE GROUND UP
I
had a great time doing a photo
shoot this month. It was like
a blast from the past. I could
almost hear Joe Weider yelling at me,
Come on Arnold, pull in your
stomach!
As I looked around, I saw people
pumping up their chests, doing ab
work, and curling. But I also saw
a plague spreading. If youve been in a
gym recently, you might have noticed
it, too. Its ripping through gym rats
like the u: CHICKEN LEGS.
Youll have seen the guy in the cor-
ner of the gym doing 20 sets of curls on
Monday, hitting his chest from every
angle on Wednesday and nailing his
shoulders on Friday. But what about
legs? Somehow, despite all of his
workouts, this guy never nds time
for his legs. He walks around the gym
looking like he might fall over any
10 MUSCLE & FITNESS
minute, with his huge upper body and
his skinny legs. Or maybe hes the one
who, suspiciously, wears long sweat
pants even though hes wearing a tank
top that doesnt leave anything about
his chest or arms to the imagination.
This is one of my pet peeves. People
love to do their bench-press sets. They
love to do their curls. Ive heard them
talk about their hot tub muscles, or
say things like, Suns out, guns out!
But if you are leaving half of your
body unworked, you can never
consider yourself truly t. I dont care
how ripped your six-pack is, or if you
have 18-inch biceps. I dont care if
you can bench 500 pounds.
Work your legs. I cant say it enough.
You dont think your glutes, your
thighs, and your calves matter? They
are some of the biggest muscles in your
body. They are your primary movers
and shakers. And lets not forget: a
muscular set of legs always looks good.
The chicken leg phenomenon points
to a bigger issue. When you work half
of the body over and over but com-
pletely neglect the other half, youre
leaving results on the table. You have
to focus on the whole body. You need
to see the big picture.
In the same way, even if you arent
in the gym every day pumping up
your pecsperhaps you just picked up
this magazine because you said, Oh,
Schwazenschnitzel is on the cover
you also need to see the big picture.
Your health is a big-picture thing. If
youre lifting, but still smoking a pack
a day, youre doing the same thing the
curling king with chicken legs is doing:
youre leaving results on the table.
Whatever it means for you, nd
a big-picture approach to your tness
and try not to catch that chicken legs
virus. Build your physique from the
ground up.
Dont be a chicken! M&F
Yours in Iron,
Arnold Schwarzenegger
DUSTIN SNIPE S
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TRAINING
EDGE EXERCISE SPOTLIGHT

TRAP
TRAINING
TAKE A TEMPORARY
BREAK FROM
FREE WEIGHTS
TO TORCH YOUR
UPPER TRAPS
BY JOE WUEBBEN

T

here are only so many ways to hit
your upper traps. Sure, they get
worked with pretty much any
shoulder exercise (overhead
presses, lateral raises, upright rows), but
isolating the upper traps is usually a matter
of doing one of the few variations of shrugs
youre familiar with. If youre tired of the
standard barbell or dumbbell shrug,
move over to the Smith machine. Keeping
the bar in front of you is one way to do it, but
we like the behind-the-back variation. It helps
keep your shoulders back to engage other
back muscles and improve posture, it builds
thicker upper traps (the primary purpose of The Position the
SET UP
Stand in front Start in an
the move), and, as a bonus, it might just keep
you from getting bored with your current
Shrug bar of a Smith
machine so that its
of the bar,
facing away from it,
upright,
standing position
free-weight trap routine. Zone around mid-thigh
height.
and grasp it with
your hands at
with your knees
slightly bent
WHERE IT HITS Follow these shoulder width. and arms fully
Upper trapezius instructions extended.
WHEN TO DO IT for a bigger
At any point in the traps portion of your workout, which set of upper DO IT
is probably either shoulder or back day traps to show Keeping your elbows locked out, shrug your shoulders as high
HOW MANY off in a T-shirt as possible. At the top of the movement, hold the contraction
34 sets, 1215 reps or vest top for one or two counts, then lower the bar back down.

WEIDER PRINCIPLE: WHAT IT IS WHAT IT DOES HOW TO USE IT

The basic bodybuilding premise
of doing multiple exercises for
a given body part, typically one
after the other before moving on
to another muscle group (unless
youre doing supersets).
Flushing a body part is a means of
sending maximum blood to that
area and fatiguing it so it can
adapt and grow bigger. The
opposite approach would be to do
just one exercise per body part and
The standard use of the Flushing
Principle is to do 34 exercises
each for large body parts (chest,
back, shoulders, quads) and 23
for smaller ones (triceps, biceps).
But if you want to experiment, you
MICH AE L NE VE UX

then move on to another for one
exercise, and so on. This approach
is fine for general fitness, but it
wont deliver maximum
FLUSHING hypertrophy results.
can employ flushing on only one
exercise. Typically, youd do
35 sets per exercise, but to flush
on one exercise, simply do more
sets (as many as 10).

16 MUSCLE & FITNESS

TRAINING WHICH
EDGE INSTANT MUSCLE
KETTLEBELL?
Serious kettlebell instructors
have beginners use a 16 kg
kettlebell for all lifts.

POWER
Dont baby yourself!

SURGE
MASTER THESE
TWO MOVES
TO UNLOCK
LOWER-BODY
MUSCLE GAINS
BY MICHAEL SCHLETTER

I
f youve hit a plateau on your squat or deadlift, it may be time to
relearn how to do them. Seriously. Most guys dont bend their
hips back far enough (called a hip hinge) which is necessary
to properly recruit your glutes and hamstrings. Practising
the box jump and the kettlebell swing will teach you to put your hips
into your lifts. Once youve mastered the hip hinge, the only thing left
to do is watch your numbers go through the roof.

Directions
Perform this routine before a lower-body workout. Superset
the box jump and kettlebell swing, and then rest three minutes.
Perform three supersets, then begin your workout.
A Box Jump Superset with
Sets: 3 Reps: 5 B Kettlebell Swing
Rest: 0 sec. Sets: 3 Reps: 1215 Rest: 180 sec.
Set up a box at a Grasp a kettlebell that you think would be too
challenging height heavy to swing with both hands and let it hang
and stand about a between your legs. Push your hips back with
foot away from it. your knees soft (unlocked) until the handle
Sit back with your is just below your groin. Forcefully swing the
hips and swing your kettlebell back between your legs (dont worry,
arms behind you to you wont hurt the boys), and let it smack your
gather momentum, butt this means your hips are in position.
then jump and land As it swings back forwards, forcefully
on the box softly. stand up by thrusting your hips as fast as
Step down from the possible and extend your legs.
box and then begin Note: It does not matter how high the
the next rep. kettlebell goes. The exercise is for hip
power, so dont make it a front raise.

Hip Helper Have a partner Incorporate

Hingeing at the hips means initiating movement with them 1 stand behind
you, touch your
2 glute bridges
and other direct
3 Keep your
heels on the
ground during any
by bending your hips back before your knees bend. This puts
MICH AE L NE VE UX

hip bones, and glute exercises. hip hinge exercise.

a stretch on your glutes and hamstrings, loading them for a gently pull your These help you Itll keep the work
forceful hip extensionthe most powerful move the body hips back. finish the lockout on your glutes and
can make. Here are three ways to learn this motion better on squats and hamstrings and
and strengthen your hips even further. deadlifts. off your quads.

18 MUSCLE & FITNESS

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TRAINING
EDGE CROSSFIT PHYSIQUE
CLEANING TIME
BUILD FUNCTIONAL STRENGTH AND A CUT
PHYSIQUE WITH THIS ALL-IN-ONE MOVE
BY NATE FORSTER
he power clean and squat clean
are two functional CrossFit
movements that will help you
gain strength and get ripped
at the same time. Cleans are regularly
performed by athletes because they
demand explosive power, speed, and
strength to be executed properly when
using any appreciable amount of weight.
Once you master the proper technique, the
strength gains youll see from adding this
move to your programme are incredible.
Cleans use almost every muscle in your
bodyglutes, quads, hamstrings, back,
shoulders, arms, and coreto achieve a
20 MUSCLE & FITNESS
ABOUT NATE Nate Forster is the owner of Reebok
CrossFit 5th Ave. in New York.
How to
Do It
Approach a loaded
barbell in a deadlift
stance, with your feet
hip-width apart, abs tight,
shoulder blades retracted,
and back straight.
Push your hips back
until theyre above your
knees but below your
shoulders, with your
shoulders in front of the bar.
Deadlift the bar off
the ground. As soon as it
passes your knees, explode
upwards, driving through
your feet and extending
your hips.
The power from
your hips is what
propels the bar upwards
to this point. Your arms
merely guide the bar in a
straight path.
Once the bar reaches
the apex of its journey
off the ground, flip your
grip so your elbows are
pointed forwards (as Nates
are, left), and drop your hips
so the bar lands on your
shoulders. If its extremely
heavy, you may have to
front-squat the bar up from
the hole.
good rep. Thus, they can t into a wide
range of programmes. They can comple-
ment a back and biceps day or a metcon
(metabolic conditioning) routine. Cleans
are also a great benchmark movementa
Strong Words
In CrossFit parlance, the term power
way to monitor strength gains over a period clean is a clean that finishes with the
of time. bar in the rack position and the legs in
And dont get frustrated if at rst youre a quarter squat. A squat clean includes
a full-depth squat.
not as fast under the bar as you want to be,
or youre having trouble getting your
elbows up. This movement takes time The 5 x 3 Strength Programme
JAMES FARRELL
EXERCISE SETS REPS %1RM*
and patience to master. Once youre
Power Clean 5 3 75, 80,
comfortable doing it, though, youll have 85, 90, 95
a powerful, athletic-looking physique *Percentage of 1-rep max.
thats built to perform.
TRAINING
EDGE ABS & CORE
QUICK TIPS
If this is too easy, wear a
weighted vest or place a
weight plate on the sled.
Loading the movement will
increase the difficulty
dramatically, so be
conservative.

How to
Do It
Get into

DRAG
a push-up
USE A WEIGHTED SLED TO position on the
floor and rest
HARDEN YOUR MIDSECTION your feet on
the sled. Make
sure your abs

OUT I

f your gym has a weighted dragging sled, count yourself lucky. and glutes are
It can take your strength, cardio, and recovery to a new level. braced and
It can also allow you to perform one of the all-time toughest your arms are
and most effective ab exercisesthe alligator walk. beneath your
shoulders.
There are so many challenges to the alligator walk, its no wonder

YOUR
you seldom see it being performed. Your core has to contract Maintain
isometrically to keep your spine straight while you walk on your your body
hands and drag the sled behind you. That means its ghting the urge position and
walk forwards
to let your lower back and hips collapse, or to allow your torso to twist
on your hands.

ABS
to either sideall while acting as a bridge between the force generated Youll look like
by your shoulders and arms and your legs trailing behind you with the an alligator
heft of the sled beneath them. dragging its
Work alligator walks into your routine, either to nish a shoulder tail. Go for
distance or time,
day or as part of a high-intensity ab or cardio circuit (they also get and build up
your heart rate up fast), and youll show everyone who the real from there.
BY SEAN HYSON animal in the gym is.

GUNNAR RULE
AB-NORMAL
Why in the name of
Joe Weider are you still
doing that same tired
ab routine? Its like
and in the morning the weight like youre youre ready to basketball player
no pain. loading your plate at go pro, try the being blocked, and
Well, wake your
six-pack up! Hit
an all-you-can-eat
buffet. Just dont
Torq-King. (Think ab think about the
wheel from this eccentric stress his
different planes of forget to do an ab move century, but with abdominal wall takes.
motion and pile on in extension once or all the options; Being able to stabilise
twice a week. You could torq-king.com.) (as well as exert) in
do TRX standing Now that you have that extended
extensions, or I could a concept of the gear, position could be the
DAVID YELL EN

Night Nurse for the

rectus abdominus: go old school and think about how the difference between
It puts you to sleep, suggest the basic abs are stressed in an injury and putting
ab wheel. But if extension. Picture a points on the board.

MUSCLE & FITNESS 21

TRAINING
EDGE POWER BODYBUILDING

T-BAR ROWS
are easy to cheat. If you
cant fully retract your
shoulder blades, then youre
going too heavy. Reduce
the weight so you can
use proper form.

BACK COUNTRY
BUILD A BACK THAT WILL NEED ITS OWN POSTCODE
GET MORE
Go to mikeohearn.com
to learn more about
power bodybuilding,
and to get his DVD,
Advance Power

WITH THIS HEAVY, HIGH-VOLUME APPROACH Bodybuilding.

BY MIKE OHEARN
The Workout

ast month you got a taste of the time as you will during the deadlift. Over the
power bodybuilding world with my years, Ive learned to listen to my body and HOW TO DO IT: Go as heavy as you can.
My weights are shown in the far column.
chest workout. Now, its time to attack the sets as soon as Im ready.
MIKES
smash your back with the same Remember: power bodybuilding is not EXERCISE SETS REPS WEIGHT
kind of weight and volume. The basic just a system to build strength. Its also the *Pull-up 4 12 N/A
principles of the two workouts are identical best way I know to retain strength while *Deadlift 4 8 135, 225,
start with a main lift where you go as heavy dieting to get lean. Keeping strength levels 315, 405
as possible for your working sets, taking as high should be a priority for everyone, **Deadlift 3 5, 4, 3 495, 585,
650
much time as you need between sets to fully because when you lose strength, you lose ***Deadlift 7 3 705
recover. The accessory moves that follow size. And if you diet hard only to be left with Lat Pulldown 4 10 Full Stack
MICH AE L NE VE UX

are also heavy, but never at the expense of a body without muscle, what was the point?
Seated Row 4 12 Full Stack
good form. You dont have to time your rest If you can stay strong year-round, you can
T-bar Row 4 8 360
periods during the accessory moves, either, stay big year-round, no matter how hard you
Hyperextension 6 15 45
but you should aim to pick up the pace diet when youre trying to get lean. Strength
* as warm-up, ** Ramp up, *** Working sets
somewhat; you wont need as much recovery sustains you.

22 MUSCLE & FITNESS

TRAINING
EDGE RATE MY WORKOUT
SHORT
Jon sent us his cardio
CIRCUIT
FIX YOUR ROUTINE FOR
BETTER THAN EVER RESULTS
BY MICHAEL SCHLETTER
Rest 120 seconds and
repeat for 10 rounds.
24 MUSCLE & FITNESS
Jons Old Jons New Workout
Workout OUR ADVICE:
This workout will certainly burn lots of
workout. See his
calories and improve power endurance,
routine and then our
but we bet it leaves you sore as hell. That
revision of it.
can make it hard to motivate yourself to
Sledgehammer go to the gym the next day. Decrease the
 5 Swings
volume and change your rep and set
(each side)
structure to increase the efficiency of
Tractor Tyre Flip
 3 Flips
your training. For instance, dont repeat
the tyre flipsjust do more of them in
50-metre Sprint the beginning. They become much more
Tractor Tyre Flip difficult to complete after a full-out sprint,
 3 Flips
which could mean you break form and get
injured, so hit them while youre fresh. For a
better circuit, move from more technical
movements to less technical ones, which
-M&F - decreases the rest time needed between
RATING: rounds and, in turn, increases the fat burn.
 TRACTOR TYRE FLIP 57 Flips
B +  SLEDGEHAMMER 5 Swings
(each side)
 100-METRE SPRINT
Rest 90 seconds and repeat for 5 rounds.
SAM ROBLES
 EDGE 15-MINUTE FEAST

Youll
Need:
INGREDIENTS
250 g
uncooked quinoa
2 tsp olive oil
450 g chicken
breast mini fillets
Salt and pepper
to taste
large red onion
2 jalapeos
150 g corn
200 g salsa

DIRECTIONS
MAKES 4
SERVINGS
Cook quinoa
according to
package
directions.
Meanwhile, in a
large frying pan,
heat oil. Season
chicken with salt
and pepper. Cook
over medium-high
heat for 6 minutes,
flipping once. Allow
chicken to rest.
Dice onion and
jalapeos, then cut
chicken into cubes.
When quinoa is
cooked, combine
all ingredients.
Season with

SPICY QUINOA
salt and pepper
to taste.

NUTRITION

CHICKEN
FACT
Red onion is a good source of
quercetin, a flavonoid with
antibacterial and
anti-inflammatory
properties.

HIGH PROTEIN AND CLEAN CARBS CAN BE DELICIOUS

BY KAREN BORSARI
NUTRITION INFO Per serving

at-free salsa is a one-stop shop
for a ton of avour. Its the key
ingredient in this meal, which
offers a double dose of protein
from quinoa (which, unlike most seeds, is a
wholesome carbs to refuel you after training.
This dish is simple to prepare, and is just as
good cold as it is hot, so should there be any CALORIES PROTEIN
leftovers, you can toss them on salad greens
for a muscle-building, money-saving lunch 479 30 G
NICK FERRARI

complete source) and chicken, plus plenty of the next day.

FAT CARBS
THE CHEF Karen Borsari is a freelance health and fitness writer in New York City.
11 G 46 G
26 MUSCLE & FITNESS
 EDGE DIET REMEDY
HEALTH
FOODHey, Muscle & Fitness:
Is it possible to boost my immune system
through my diet? If so, what should I be
eating to make sure I stay healthy?
Cameron

I
BY MIKE ROUSSELL
ts a common misconception that you can load up on vitamins
A and C to boost your immune system when youre sick, or pack
in the zinc and selenium to kick a cold. Preventing deciencies
in these nutrients is important for maintaining immune health,
CARB UP but mega-dosing them doesnt make your immune system function
Taking in carbs while youre any better. However, little tweaks to your diet can fortify
training helps counter your immune system, while at the same time supporting your
immune dysfunction and training to build a better body.
immune-inflammatory
responses due to the stress
hormones released during
hard exercise. By keeping
your muscles fuelled with
carbs during a workout, you
can mitigate the effects
of training on your immune EAT IT ALIVE!
system and keep yourself in Probiotic supplements,
top shape longer. And dont dairy with live cultures,
worry about their effect and fermented foods like
on your physiqueintra- sauerkraut, pickled
workout carbs wont carrots, kimchee, and
hinder fat loss. kombucha tea contain
probiotics that help
SUPPLEMENT WITH QUERCETIN populate your digestive
This antioxidant found in berries, onions, and green tea can tract with good bacteria
help reduce illness during heavy training while also stimulating that can enhance the
the creation of new mitochondriayour cellular powerhouses. health of your gut and help
Research shows that 1,000 mg per day of quercetin (divided your immune system work
throughout the day) is the ideal dosage for reducing the detri- betterwhich may lead
mental effects heavy intense training has on immune function. to fewer colds.

CAMERONS OLD DIET CAMERONS NEW DIET BEFORE MEAL 4

500 mg quercetin
MEAL 1 100 g black beans BEFORE MEAL 1 MEAL 3
150 g oats 60 g edamame beans
2 tsp olive oil
2,499 CALORIES 500 mg quercetin 175 g salmon MEAL 4
1 large potato
3 egg whites
3 whole eggs
199 G PROTEIN MEAL 1
75 g corn
100 g black beans 175 g chicken breast
1 banana DURING 246 G CARBS 150 g oats 60 g edamame beans 65 g mangetouts
WORKOUT
MEAL 2 1 scoop whey protein
82 G FAT 3 egg whites 2 tsp olive oil 2 tsp butter
75 g sauerkraut
3 whole eggs
225 g cottage cheese isolate 1 banana
1 tbsp chia seeds DURING
WORKOUT
3 tbsp walnuts MEAL 4 MEAL 2 2,511 CALORIES
ISTOCKPH OTO

1 large potato 950 ml sports drink +

150 g blueberries
175 g chicken breast
225 g cottage cheese
with live cultures 10 g BCAAs 178 G PROTEIN
MEAL 3 65 g mangetouts 1 tbsp chia seeds 272 G CARBS
175 g salmon 2 tsp butter 3 tbsp walnuts 80 G FAT
75 g corn 150 g blueberries

MUSCLE & FITNESS 27

 EDGE ROBERT IRVINE

SHEPHERDS I
BY CHEF ROBERT IRVINE

ts the same every year: the weather turns cold

and damp, the days get shorter and darker, and

PIE
inevitably, even your iron-clad resolve to eat
BUILD MUSCLE WHILE clean begins to wane. Cravings for veggies and
chicken are replaced by a desire for richer, more
SATISFYING YOUR rib-sticking mealsthick cream-based soups,
FOOD CRAVINGS warm bread, mashed potatoesThis delicious
shepherds pie recipe aims to satisfy those
dangerous cravings while delivering enough
protein to further your training goals; and the
classic mashed potato crust can be dropped
altogether if youre watching carbs. Comfort
food has never been so good.

Youll
Need:
INGREDIENTS
1 tbsp olive oil
1 onion, diced
1 clove garlic,
crushed
1 large carrot,
diced
450 g lamb,
minced
1 beef stock
cube
450 g tomatoes,
chopped
3 tbsp
tomato puree
1 tbsp
cornflour
900 g potatoes
115 g butter
Pinch salt and
freshly ground
black pepper

Preparation: Makes 5 Servings

QUICK TIPS
Lamb isnt only high in
protein, its also a good
source of irona typical
serving of lamb has 20%
of the recommended
daily intake.
CHEF IRVINE
NUTRITION INFO Per serving
1) Heat the olive oil
in a pan over medium
and cover with water.
Bring to a boil over
heat. Add the onion, medium heat, and cook
garlic, and carrot and until soft. Drain and
cook until soft. Add the add them back to the
lamb and beef stock pot. Mash with a potato
cube and cook until the masher, stir in the but-
meat is brown and has ter, and season to taste
a crumbly texture. Stir with salt and pepper.
in the tomatoes, tomato
pure, and cornflour.
3) Turn grill on low.
4) Put the filling into
Simmer, stirring a deep flameproof
occasionally, for about dish, top with the

CALORIES PROTEIN FAT CARBS 15 minutes, or until mashed potatoes,

524 30 G 28 G 37 G
thickened. and put under the
2) Peel and chop pota- warm grill until the
toes; toss in a large pot top is brown and crisp.

28 MUSCLE & FITNESS

 RICH FRONING
2011 & 2012 CROSSFIT
GAMES CHAMPION
& BSN ATHLETE

Excellence isnt a goal

its a mindset. Focus, intensity
and preparation are what separate
champions from those who fall short. Prepare
to exceed limitations and ignite both body and
mind with the one and only N.O.-XPLODE 2.0.
Once you try it, you will never train without it!

LIMITATION IS
MOTIVATION
ENERGY*

MUSCLE
FUNCTION#

AMINO ACID
SYNTHESIS**

* Vitamin B6, B12, Folate

and Magnesium contribute to
reduction of muscle tiredness
and fatigue.

# Magnesium contributes to
normal muscle function, normal
protein synthesis and electrolyte
NOX-RF1 2013 BSN

balance.

**Folate contributes to normal

amino acid synthesis.

BSNONLINE.NET
NEWS
EDGE

PAUL DALEY
RETURNS
L
eading British mixed martial arts promotion
BAMMA stages its final show of the year at
the LG Arena in Birmingham on December 14.
The event sees the return of the bad boy
of British MMA, Paul Semtex Daley.
Daley is one of Britains best ghters but he has
frequently courted controversy during a career
that has taken him to Las Vegas, Sydney and Dubai.
He won two of his three ghts in the UFC but

GEORGE FAIRBAIRN
was released in 2010 after striking opponent Josh
Koshcheck after the nal bell.
He has now re-signed with BAMMA and promises
a typically explosive nish in Birmingham. Expect
an action-packed ght and a KO nish in true Semtex BAMMA 14 will be broadcast on Channel 5* in the UK.
* See our Paul Daley interview on page 148.
style, he says.

ALL IN ONE
EXPLOSION
Y
ou can buy all sorts of
supplements to build
muscle, provide energy
and boost recovery. But
the cost soon adds up.
IronScience claims its All in One
Explosion contains some of the
most effective ingredients on the
market today in a single, easy-to-take
supplement.
It says it helps to increase muscle
mass, tastes good and saves money.
Each serving contains 5 g creatine
monohydrate, 3 g L-glutamine, 31 g high
biological value (BV) protein and 1 g
HMBquantities designed to provide
effective pre- and post-training protein
supplementation.
You can buy these supplements
individually, but that may be pricey.
IronScience says the high BV protein
is among the best ingredients available
for boosting muscle mass and that it
is easily absorbed by the body.
L-glutamine speeds up recovery and
increases protein metabolism.
Creatine monohydrate provides
muscles with energy, helping you to
work out for longer and HMB has been
shown to reduce muscle breakdown
and speed up muscle growth.
All in One Explosion from Iron-
Science is available in strawberry twist,
chocolate deluxe, vanilla cream, toffee
delight, choc zest orange, choc mint,
double banana and raspberry avours.

32 MUSCLE & FITNESS

 WHEY PROTEIN
PRICES CUT
OUR PROTEIN PRICES ARE NOW THE BEST VALUE IN THE UK!

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affiliated with MYPROTEIN. GoNutritionTM is a trademark of Monocore Ltd.
All offers and prices subject to change, please see website for T&Cs.
NEWS
EDGE
NEW SHOP
P
redator Nutrition has opened
a agship store in The Light
shopping centre in the heart
of Leeds.
The store contains a wide range of
products from market-leading brands
exclusive to Predator Nutrition,
including Driven Sports, TruNutrition
Sciences, iForce Nutrition, PES
(Physique Enhancing Science), and
Quest Nutrition.
Elite athletes, brand ambassadors
and nutrition experts were on hand
at the opening to talk to customers.
Worlds Strongest Man competitor
Darren Sadler, deadlift world record
holder Benedikt Magnusson and Leeds
FOR HARDGAINERS
S
NE True Gainer is a supple-
ment designed for lean
muscle gains.
Trials of the product
began in London in 2011 and produced
good results. The formula was enhanced
in 2012 by adding a wider spectrum
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absorption rate of nitrogen into the
blood stream.
True Gainer was used in the making of
the documentary Raw Muscle and leading
names have supported its development.
SNE says it believes in the benets of
providing balanced and varied sources
of protein and carbohydrates.
The company says True Gainer is
low in sugars, easy on the stomach
34 MUSCLE & FITNESS
Rhinos prop Ian
Kirke were amongst
the VIP guests.
Harley Street
doctor, clinical
sports dietitian
and Muscle & Fitness
GRAHAM LINDLEY
writer Rick Miller
offered one-to-one Strongman Darren Sadler, Predator Nutrition owner
consultations. Reggie Johal and deadlift king Benedikt Magnusson give
Predators Vanessa Pollard a lift up.
Predator Nutrition
will be offering this service on an Nutrition apjacks and Wheyhey
appointment basis in the store through- protein ice cream.
out the year. Visitors are welcome to browse, chill
There were also demonstrations out in the grassy relaxation area and
and free samples, including Optimum receive expert advice from industry
Nutrition protein shakes, Reex specialists.
and tastes greatunlike some other
products on the market.
True Gainer is a scientifically
formulated mass builder based on
extensive research and is designed
to help even the hardest gainer,
says a company spokesman.
Our formula contains Optipep
which offers high levels of di-
and tri-peptides, which are ideal
for rapid delivery of essential
peptides for recovery, strength
and building muscle. Optipep is
a hydrolysed whey protein. It is
derived from grass- and outdoor-
fed cattle and is hormone-free.
For further information visit
www.sportsnutritioneurope.co.uk M&F
 CEDRIC MCMILLAN
IFBB PRO
FIBO POWER PRO 2013 CHAMPION
NEW YORK PRO 2012 CHAMPION
TEAM SCITEC USA

ESPECIALLY FOR HARDGAINERS

t

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 STILL

Its been 43 years since his first Olympia win, 29 since he made The Terminator, and hes eligible for Medicare.

36 MUSCLE & FITNESS

 BY SHAWN PERINE
PHOTOGRAPHS BY DUSTIN SNIPES

Apparently, someone forgot to tell Arnold Schwarzeneggers biceps.

MUSCLE & FITNESS 37

 JULY 31, 2013:

WERE
IRON FITNESS, SANTA MONICA, CA

GETTING
PUMPED
UP NOW.

Arnold Schwarzenegger is curling, which is something hes done

with great regularity for the past 50 years or so; something that
comes as instinctively to him at this point as sinking a birdie putt
does to Tiger Woods and swaggering does to Mick Jagger. To be
precise, Arnold Schwarzenegger is doing preacher curls on a
plate-loaded Hammer Strength unit, and hes liking how they feel.
This is good. You know why? Because its actual weights.
You dont stick a pin in a stackyou put real plates on it
to load it. That makes a big difference.
With every rep the cephalic veinthe one that runs longitudinally
down the centre line of the bicepson each of his arms expands a
little more, as smaller ones on his forearms form a tree root relief.
Whats happening to Arnolds arms is called, in bodybuilding
parlance, the pump, and if you know anything about the man doing
the preacher curls, you know his thoughts on itor at least the ones
he wanted the world to hear in the 1977 docudrama Pumping Iron1.
I was able to get the big biceps because I always curled
with my wrists straight. You see what Im doing? Sergio
[Oliva, three-time Mr Olympia] would curl the wrists
up as he lifted the weight. Thats why he had massive
forearms, but average biceps. You have to keep your
wrists straight.
1 In which he states that the pump is like having sex with a woman and coming.

These arent the arms of a man who turned 66 a day ago, and if
theyre not quite the arms of a 26-year-old Arnold, theyre far more
muscular than those of almost any other 26-year-old. Yet, as opposed
to four decades ago, when Arnold was regularly getting his pump on
en route to seven Mr Olympia and ve Mr Universe titles, this
workout is more a skirmish than an all-out war with the weights.
Still, its a wholly impressive sight. This is 66! you think to yourself.
With his subject in full-on pump mode, Muscle & Fitness photo-
grapher Dustin Snipes is snapping away from Arnolds left side,
surrounded by soft box lights and umbrellas that are positioned and
repositioned by attentive assistants who react to his direction with
rehearsed efciency. Dustin has been prepped for thisArnolds rst
real training shoot for a publication in more than three decadesand
he knows to catch the inside of Arnolds right biceps in action. Hes
aware that it has the sharper peak when exed than his left.
If you look at older shots of Arnold you can see itnot that the left
is smaller. It may even be fuller than the right one. Yet whenever he
cranked up into his signature single-arm biceps pose, it was the
right arm Arnold held aloft, to display that Matterhornian peak2 of
his. Sure, its trivial stuff to most, but Arnold fanboys notice this kind
of thing, and if theres any magazine that caters to Arnold fanboys,
its Muscle & Fitness.
Are we ready now? Okay, lets do this.
Arnold moves fast. From poor immigrant to champion bodybuilder
to property mogul to movie star to governor, and back to movie star,
Arnold has lived more lives within the span of his own than Forrest
Gumpand theyre all cooler, to boot. Forrest simply shook hands
with a president. Arnold befriended several and was
the subject of a proposed Constitutional change so
that he could run for the ofce himself.
Its easy to imagine that Arnold sees the rest of us
moving through our own lives the way a humming-
bird doesas if were in slo-mo. So after hes
When Arnold sat down at the
Hammer Strength curl machine,
it didnt take more than a few
reps before the surface veins of
his legendary guns began to
stretch their dermal confines.
completed a set of curls, and he sees the lights being adjusted, the
umbrellas repositioned, the aperture changed, and a few photos
shot, he springs into action. Its time to move.
Why dont you shoot it from the other side? Youve got all that
light coming in.
Indeed, the back wall of Iron Fitness features a roll-down garage
door, which, when opened fully on a sunny summers day like today,
allows for a good portion of the gym oor to be bathed in a golden
glow that casts soft shadows and creates sharp glints in sweat.
Screw the peak of the right biceps. Arnold says to shoot from the
other side, so you move to the other side.
Catlike, Dustin darts behind Arnold as he calls to one of his
assistants to bring a light for the new set-up.
You dont need lights. Its perfect as it is. Artie Zeller
didnt need any lights at all.
July 31, 1973:
Golds Gym, Venice, CA3
Arnold Schwarzenegger is curling, which is something hes done
with great regularity for the past 10 years or so; something that
comes as instinctively to him at this point as sinking birdie putts
does to Jack Nicklaus and swaggering does to Mick Jagger. To be
precise, Arnold Schwarzenegger is doing seated incline curls, and
hes liking how they feel.
Its a little more than ve weeks out from the 1973 IFBB
Mr Olympia competition, which is returning to New Yorks
Brooklyn Academy of Music after a two-year tour of Europe.
Having won the title the past three years, Arnold is the favourite
to take home the $1,000 rst-place cheque, but not by much.
2 To see it at its freakiest, check the cover of the first edition of his first autobiography,
Arnold, The Education of a Bodybuilder.
3 While this author was not at Golds Gym in July of 1973 (at 7 he didnt meet their minimum
age requirement), the section is based on true events.
MUSCLE & FITNESS 39

Arnold was right: the light
streaming in from Iron
Fitness garage door was
all that was needed for a
compelling photo.
Last year he barely eked out a win over Sergio Oliva, his most
formidable rivala man who had a three-win streak of his own going
until Arnold ended it with his rst Olympia victory, in 1970. Sergio
sat out 1971, allowing a 246-pound Austrian Oak4 to defend his title
unopposed in Paris. Yet last year, perhaps thinking Sergio would pull
a 1971 and not show up, Arnold was a little less than his typically
impeccable self, and an all-time best Sergio, which is to say
monstrous, came a hairs breadth from unseating the young Austrian.
Some would have given the 1972 title to Sergio. Even Arnold himself
wasnt positive whether it was his physique or his superior
showmanship and strategising that won the day for him.
So, with the prospect of facing the mighty Cuban once again
(despite his plans, Sergio would be barred from competing in the
1973 Mr O, due to his having competed in a rival organisation the
previous year), not to mention the amazingly aesthetic Serge
Nubret5 and the powerfully compact Franco Columbu6, Arnold
is leaving nothing to chance. His workouts are as brutally, bone-
achingly, sweat-drippingly intense as theyve ever been, and Artie
Zeller is there to capture them.
The New York-born Zeller was a bodybuilder of some renown in
the 1950s, often appearing as a model in Joe Weiders magazines.
In the 60s he succumbed to the lure of Southern California, where
he went to work for Joe, on the other side of the lens. Artie became
Joes go-to guy, and Joe had him shooting all of the days biggest
bodybuilding starson the beach and in the gym. Just no studio
shots. Thats because, as a self-taught photographer, Artie wasnt
expert at the intricacies of lights. So, Joe left the studio work to
guys like Russ Warner, Jimmy Caruso, and Bob Gardner.
Yet, because of his limitations, Artie learned how to get the most
out of ambient lighting, becoming the sweatbox Dorothea Lange,
40 MUSCLE & FITNESS
in which he took tranche de vie black-and-
whites that would capture a very special time
in bodybuilding history for posterity. His
beach shots would become covers and
advertisements in Muscle Builder (the
predecessor of Muscle & Fitness7) and Joes
now-defunct Mr America. What he shot in
the original Golds Venice8 ranks as among
the most iconic bodybuilding photography of
all time, inspiring millions of guys the world
over to pick up weights in the hope that
they, too, might one day be the subject of
one of his shoots.
As Arnold reps out his seated incline curls
with a pair of 50-pound dumbbells, Artie
instinctively crouches a couple of feet back
and to the right of his subject with his back
to the gyms front entrance, which features
two sets of six-foot-tall windows facing west,
towards the Pacic Ocean. He quickly snaps
off a series of photos, capturing the greatest
bodybuilder of his eramaybe everat his
peak, doing what he does better than anyone
else. And with these windows at his back,
and the skylights above, the results are
picture perfect. Artie Zeller didnt need
any lights at all.
July 31, 2013:
Iron Gym, Santa Monica, CA
Arnold Schwarzenegger is wearing
calf-high blue-and-black, yellow-toed Argyle socksthe kind
worn by men of inuence who understand the statement such a
sartorial ourish makes. That is, when one peeks out from under
the neatly hemmed turn-up of a nely tailored pair of slacks.
When worn without shoesas they are todayand paired with
a T-shirt and shorts in a Santa Monica gym during a workout, the
ZE LLE R/ FITNESS PUBLICATIO NS, INC/CO URTESY W EIDER H EALTH & FITNESS
One of Artie Zellers
masterful shots of
the Oak in action at the
original Golds Gym.
4 According to Arnold himself.
5 (19382011) French (by way of Guadeloupe) Mr. Europe, Mr. World, and
Mr Universe winner known for his sweeping lines and incredible pectorals.
6 (1941 ) Sardinian-born two-time Mr. Olympia winner, and one of Arnolds training
partners and best friends.
7 Joe Weiders first publication was titled Your Physique. YP begat Muscle Builder,
which begat Muscle Builder/Power, and in turn, Muscle, and finally,
Muscle & Fitness, in 1980.
8 The original Joe Golderected building still stands at 1006 Pacific Avenue. It is now
a private residence.
 2013 MUSCLEPHARM Corp. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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 statement is more Go ahead: ask me if I care. The socks stayDustin simply
crops his subject at the waist, the better to focus on those still-regal arms.
With the crushing pressure of running the USAs most populous state
three years in the rearview, Arnold has apparently found (a little) more
time to take care of those armsand the bodythat has so richly taken
care of him, which has the shoots crew smiling in approval, if not a bit
of relief. Hes back, someone notes.
Of course, there was some small concern that the Arnold who would arrive
at the shoot might be the Arnold from The Photo9. You know the one: hes on a
beach, in a bathing suit, bearing little physical resemblance to the Mr Olympia
winner/action hero icon who makes everyone look like girly men in comparison.
For whatever reason, that paparazzi shot, greedily snapped shortly after Arnold
paid the price for years of athletic supremacy on an operating room table, served as
a public point of reference for the mans physique since it was taken more than a
decade ago. But thats not the Arnold of today.
This was the last
shot of the day, and
Thats a good shot right there. Thats the
Arnolds favourite, cover shot. See? We did it again!
because it was just
natural lighting. Todays Arnold is leaner, more muscular, and more
Arnold. Todays Arnold stands tall in front of a
seamless white backdrop set up in a corner of Iron Fitness, looking far more
Terminator than Governator. He condently folds his arms, chest upraised,
an assured smile creasing his weathered face, and he looks fantastic. Dustin
res off a handful of shots, one of which graces this cover.
Arnold Schwarzenegger steps off the seamless to look at them on Dustins
MacBook, and he sees what we seethat he looks as good on-screen as he
does in person. And thenjust thenit hits you. This is 66! M&F

ARNOLDS DOUBLE-SPLIT ROUTINE

DAYS 1, 3, 5 DAYS 2, 4, 6 DAY 7
A.M. P.M. A.M. P.M. Rest
Chest Legs Shoulders Calves
Back Calves Triceps Abs
Abs Biceps

ARNOLD SCHWARZENEGGERS FULL-BODY SPLIT

CHEST/BACK Arnold Press 5 6
EXERCISE SETS REPS SUPERSET WITH
Bentover

ZE LLE R/ FITNE SS PUBL ICATIONS, INC/COURTE SY W EIDE R H EALTH & FITNESS

SUPERSET 1
Bench Press 5 12, 10, 8, 6, 5 Lateral Raise 5 8-10
Wide-grip Chin 5 10 Lying Lateral Raise* 5 12
SUPERSET 2 Cable Lateral Raise 5 12 SUPERSET 5
Incline Bench Press 5 12, 10, 8, 8, 8 Alternating Dumbbell Reverse
Bentover Row 5 10 Front Raise 3 12 Preacher Curl 5 10
SUPERSET 3 *Lying sideways on an incline board Barbell Wrist Curl 5 10
Dumbbell Flye 5 10
Seated Cable Row 5 10 BICEPS/TRICEPS ABS
SUPERSET 4 EXERCISE SETS REPS EXERCISE SETS REPS
Dip 5 10 SUPERSET 1 Hanging
Close-grip chin 5 10 Incline Knee Raise 3 2550
Dumbbell Curl 5 12, 10, 8, 6, 5 Roman Chair Sit-up 4 2530
LEGS Pushdown 5 10 Lying Leg Raise 3 2530
EXERCISE SETS REPS SUPERSET 2 Side-to-side Twist 3 50
Barbell Squat 5 8 Alternate Back Extension 3 15
Front Squat 5 810 Dumbbell Curl 5 12, 10, 8, 8, 8 Seated Leg-up 4 2550
Leg Press 5 10 One-arm Overhead
Extension 5 10
Leg Extension 5 10
SUPERSET 3
CALVES
Lying Leg Curl 8 10 Preacher Curl 5 10 EXERCISE SETS REPS
Lying French Press 5 10 Donkey Calf Raise 5 1530
SHOULDERS SUPERSET 4 Standing Calf Raise 5 1530
EXERCISE SETS REPS Concentration Curl 5 10 Leg Press Calf Raise 5 2030
Barbell Clean Reverse Standing One-leg
and Press 1 2030 Triceps Push-up 5 10 Dumbbell Calf Raise 3 1530
9 First published in the 2003 issue of People magazine.

42 MUSCLE & FITNESS

 2013 MUSCLEPHARM Corp. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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 BY MATT CAPUTO

PHOTOGRAPHS BY JAMES & THERESE

JON JONES TRAINS HIS ASS OFF IN THE GYM, BUT ITS NOT ABOUT
HOW HE LOOKS. ITS ABOUT WHAT HE CAN DO.
44 MUSCLE & FITNESS
MUSCLE & FITNESS 45
 you were to judge Jon Bones Jones by the kind of seles he posts
on Twitter, you probably wouldnt be impressed by the 26-year-old
UFC light-heavyweight champion. Appearing bloated and pregnant
in his self portraits, Jones forced criticswhod only celebrated his
exploits until thento second-guess him. The public reacted as
they did mainly because the unattering photo was a reminder
of something that wasnt always so obvious. Despite his near-unbeatable style,
almost-perfect win-loss record, and invincible spinning back-elbows, the truth
is, Jonathan Dwight Jones is just a man.

On a day mixed with sunshine and showers, Jones (the man) is nishing a sandwich
wearing just his MMA shorts at the bottom of a staircase outside the door that leads to
Manhattans Wat Gym. Theres mayo on the turkey. This is, after all, about a month before
Jones will ash his pot belly on the Web. A few ghters have stopped on their way into the
gym to chat with the champ while he eats, but whats more impressive are the people who
arent obviously in the ghting world who know who he is.
Yo, thats my man. Whats up, Jon Jones? says one of two fast-walking twentysome-
thing guys who eye Jones from above the staircase. Keep the belt in the U.S.A. Youre
doing it, big man!
Moments later, a headphone-wearing postman pounds his chest and waves a peace
sign and smiles down at Jones. Then, three tattooed guys in football tops pass by above
the gym and say, Hey, Jon Jones. The champ smiles, waves back each time, and asks
everyone how theyre doing. The interactions are a telling sign of both the continued
growth of mixed martial arts and the ever-growing popularity of Jones as the sports
current golden boy. Hes a champion, both of the people and of the biggest promotion in
the businessthe UFC.
In a few short years, Jones has used what appears to be freakish, God-given strength and
a natural disposition for ghting to dominate every opponent hes faced. Even in his one
defeata December 2009 DQ loss to Matt HamillJones had already dislocated Hamills
shoulder. Having defeated Alexander Gustafsson by judges decision in September, Jones is
on a ten-ght winning streak and holds a Nike contract that could make him the most
widely known cage ghter ever. The people who matter think that hell wind up being
mentioned with the greatest athletes ever seen.
Hes the Muhammad Ali, the Michael Jordan of our sport. I dont care what anybody
says of anybody else, nobody has faced better-quality opponents in the Octagon as a
champion than Jon Jones, says UFCs president, Dana White. He really denes what a
ght should be like. As far as the top gures in the sport, he is that guy.
How Jones came to be that guy is harder to pinpoint. Raised in upstate New York, he
didnt care much for professional wrestling after the age of 10 and despite always being
tallJones is now 6'4"he says he was a terrible basketball player. People assumed Id be
good at basketball and, being a tall black guy, always picked me rst, and that backred on
everyone, admits Jones. I was denitely really awkward as a kid.
Jones played American football, too, for a while, but found the gridiron wasnt for him
(though both of his brothers, Arthur and Chandler, eventually worked their way to the
NFL). Jones found his true calling as a teenager when he followed one of his brothers into
wrestling.
I remember my freshman year of high school. I was 1616, and thats just even. I wasnt
very good, Jones says. My third year at high school is when I started to get a little better,
and by my nal year I went 390. So, it just goes to show how it took me a while to become
better at it. I denitely wasnt running through competition.
Jones became a state champion as a high school junior and then a national junior college
wrestling champion in 2006 before turning pro in the cage.
Still, theres little to connect the dots between how Jones, a preachers son, became one
of the best ghters in MMA history. Growing up, I didnt know much about the UFC at
all, Jones says. I never even heard of it until I got to college.

46 MUSCLE & FITNESS

 Jones records things he
learns in training in a
notebook. I want to keep
things Im working on now
and be able to draw from
them in five years, he says.

MUSCLE & FITNESS 47

DAY 1
EXERCISE SETS REPS
Clean/High Pull 3 5
Sumo Squat Press 2 8
Plank w/Iso Press 2 10
Deadlift 3 8 or more
Chin-up 35
Pec Stretch 2 20 sec.
Half-kneeling One- 3 8
arm Dumbbell Press
Single-leg Romanian 3 5
Deadlift w/Dumbbell
Standing Anti-rotation Hold for
20 seconds

DAY 2
EXERCISE SETS REPS
Dumbbell Snatch 3 5
Bench Press 3 8 or more
Bulgarian Split Squat 3 8 or more
Lat Band Stretch 3 30 sec. In training camp, Jones
Inverted Row 3 8 will work on his fight skills
deep into the night. Hes
Glute-Hamstring Raise 3 8 also made a habit of push-
Keiser Push-Pull 2 10 ing himself to exhaustion
during every workout.

DAY 3 I make sure I achieve

the point of failure in my
lungs every time Im in the
EXERCISE SETS REPS gym, Jones says. I get
Romanian Deadlift 3 8 to the point where I can
Partner Plank throw upwhere I really
have to stop and catch
w/Iso Pull 2 10 sec. my breath. He trains with
35-degree Incline weights and hones his
fight techniques.
Dumbbell Press 3 8
Goblet Squat 3
Box Hip-flexor Stretch 3
8
8 HES THE MUHAMMAD ALI, THE MICHAEL JORDAN
Dumbbell Row 3 8
(each arm) OF OUR SPORT, SAYS UFC PRESIDENT DANA WHITE.
Swiss Ball Lunge w/DB 3
Swiss Ball Leg Curl 2
8
8
NOBODY HAS FACED BETTER-QUALITY OPPONENTS
w/Kettlebell Pressout IN THE OCTAGON AS A CHAMPION THAN JON JONES.
His parents kept a tight eye on Jones and his siblings as Jones began kickboxing before entering the pro MMA circuit.
kidsthey werent allowed outside the house, save for in Because MMA requires a combination of various rened skills
their own back garden. He didnt have much time for the rather than just a go-to punch, Jones became a student of the
world outside of school or what his parents approved of. game. He studied MMA ghts on YouTube. Now, he keeps a
I always thought the Power Rangers were pretty cool, notebook to track new techniques he learns during his various
Jones says. I was a Red Ranger fan because he was workouts, and takes notes on his opponents. Jon is kind of deep,
the leader. and thats a good thing. Sometimes well work on specic moves
What led Jones into the ght world was the need for money. and he might not get it, but I know that hell go home and write
Hed enrolled at Morrisville State College, but when his it down, says Wat Gym owner Phil Nurse, a world-class striking
girlfriend became pregnant, he dropped out and started coach Jones has worked with. If hes not understanding it by
bouncing in bars around his hometown, telling people hed be hearing it, hes going to write it down and keep reading it
champion of the world one day. My voicemail message used through, reviewing it.
to tell people theyd just reached Jon Jones, the future UFC Its Jones intensity and attention to detail that make watching
champion of the world, says Jones, now the father of four him ght so much fun. In his last bout, he overcame a broken
daughters. My goal was to become a UFC champion, and left big toe to destroy Chael Sonnen at UFC 159. Prior to that,
Ive done it. at UFC 152, Jones escaped a Vitor Belfort arm bar to force the

48 MUSCLE & FITNESS

former UFC light-heavyweight champion into submission.
The ght with Belfort is the closest hes come to losing since
his 2009 defeat to Hamill.
Jones victory by decision against the Swedish Gustafsson
might not have been as clear-cut as many expected, but was
another step towards earning the Greatest of All Time rep
thats already being bestowed upon him. It was a pivotal result
and takes him ahead of Tito Ortiz for the record for most
consecutive light heavyweight title defences in UFC history
(6). He now stands apart from almost every other ghter who
ever stepped into the Octagon.
I think he is the greatest-ever light-heavyweight, says Ortiz,
who held the title from April 2000 to September 2003. Right
now hes just walking through the competition. The guy seems
like he doesnt have a challenge. He hasnt really been hurt, and
until that time comes, hell be the greatest in my eyes.
In training camp, Jones will prepare for a ght with a
heavy dose of speed and agility work. Its what helps fuel his
combination of raw power and cobra-like reexes. I start
training hard nine weeks ahead of the ght, four practices a
day. The rst two are for martial arts technique and the last
two are for tness, Jones says.
Jones has been trained by Greg Jackson, the owner of the
Jackson-Winkeljohn Mixed Martial Arts Gym in Albuquer-
que, New Mexico, since 2009. The two focus on Jones game
plan and study ght tapes. Hes very intense, he listens, hes
very coachable, and hes a very, very hard worker, says
Jackson. Theres an intense energy that he brings to every
workout.
Jones wont tell anyone how much he benches. He chalks
it up to being very superstitious. Although he got into weight
training during his second year in college and says he
MY GOAL WAS TO
BECOME A UFC
CHAMPION, AND
IVE DONE IT.
50 MUSCLE & FITNESS
loves it, the key to Jones training is balance. I dont really do a
lot of road work ghting is more like a sprint, he says.
In New Mexico, Jones works with strength and conditioning
coach Adrian Gonzales. They started working together prior to
the Sonnen ght. Gonzales helped elevate Jones aerobic base
and made the champ pay more attention to areas he was
neglecting. A lot of UFC ghters adopt the mindset that they
dont want to work out their legs. They feel like they need to save
them for their wrestling sessions, Gonzales says. I made leg
training a priority because I saw a guy who was just scratching
the surface of his potential.
So, dont tell anyone, but Jon Jones is human. He might not look
like it inside the cage, but hes been found out. Away from the
gym, he talks about how hes going to work off all the food hes
enjoyed since his last ght.
A lot of guys will work out and purposely wont get exhausted,
he says. I make sure I do every workout. Its so you know that
you put it out there on the line. You gave it your best.
Thats how Jones will turn himself back into an Adonis. Its
why that picturethe one of his belly full of mayonnaisewas
so inspiring. Its because Jones knows what it takes to be a
champion. It was part of his own self-discovery. Its that attention
to detail, that hard work, and that honesty with his sele. M&F
In 2011, Jon Jones,
at age 23, became
the youngest fighter
to win a UFC title.
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 STANDING
EZ-BAR CURL
Hold an EZ-curl bar with
a shoulder-width grip.
Keeping your upper arms
against your sides, curl the
bar and flex at the top.

1"
MAXIMISE YOUR
ADD ARM TRAINING

TO YOUR
ARMS
IN A DAY
MAKE REAL, LASTING GAINS ON YOUR
GUNS WITH THIS ONE-DAY PROGRAMME
BY DAVID SANDLER PHOTOGRAPHS BY STEVE BOYLE

MUSCLE & FITNESS 53

GENERATE
enormous progress in as little as a days time. This programme
THE 1-INCH-IN-A-DAY ARM ROUTINE
TIME* EXERCISE
0 Standing Barbell Curl
SUPERSET WITH
Seated Two-hand Overhead
SETS
3
REPS
10

is designed to add an inch to your arms in 24 hoursand yes,

it really works. Dumbbell Extension** 3 10
This routine is based on nearly a decade of more in-the-gym 20 Seated Alternating Dumbbell Curl 2 12
experimentation for even better gains. We cant promise that SUPERSET WITH
youll see a full extra inch on your pipes, but if you follow our Two-arm Dumbbell Kickback 2 12
directions correctly, you should get close. In fact, if you gain 40 Crazy 6s Barbell Curl*** 1 6
anything less than half an inch, youll know you did something SUPERSET WITH
very wrong. Along with that guarantee well give you another Crazy 6s Lying
one: you will be sore. But within four daysafter your bis and Triceps Extension*** 1 6
tris have had a chance to recoveryour arms will swell to Repeat the workout every hour for five hours total. Rest 90 seconds
where youve never seen them before. between all supersets.
* Time refers to the minutes past the hour the listed exercises are
performed. For instance, 0 could be 2 p.m., 20 would then be
2:20 p.m., and 40 would be 2:40 p.m.
** Use a low-back bench or chair if you have one. Otherwise sit at the
end of a flat bench.
*** Take six seconds to perform the positive phase of each rep and six to
do the negative (a total of 72 seconds of tension on the muscles).

LYING TRICEPS
EXTENSION
Hold the bar with
a shoulder-width,
palms-down grip. Bend your
elbows and lower the bar
to your forehead without
moving your upper arms.
Take six seconds to perform
the lowering phase of the
rep and then another six to
extend your elbows again.
The greater time under
tension stimulates growth.

54 MUSCLE & FITNESS

These statements have not been reviewed by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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MORNING MEAL
235 g porridge
4 egg whites
Multivitamin
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BEFORE HOUR 1
100200 mg
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10 g BCAAs
or EAAs
2 g beta-alanine
1020 g carbs
(simple sugars
such as fruit or a
carb powder)
BEFORE HOUR 2
50100 mg
caffeine
5 g BCAAs
or 1015 g
whey protein
5 g creatine
2 g beta-alanine
BEFORE HOUR 3
50100 mg
caffeine (optional)
10 g BCAAs or
EAAs
2 g beta-alanine
2 g glutamine
1020 g carbs
(fast sugars or
carb substitute)
BEFORE HOUR 4
50100 mg
caffeine
5 g BCAAs
or 1015 g
ABOUT THE MODEL whey protein
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56 MUSCLE & FITNESS

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 SEATED
OVERHEAD
EXTENSION
Sit on an incline bench or
other seat with back support
and grasp a dumbbell with
both hands. Position your
hands under the inner plate
and press it overhead.
Keeping your upper arms
vertical, bend your elbows
and then lower the weight
behind your head. Then
extend your elbows while
trying to keep them facing
forwards.

THE PROGRAMME
Youll need to set aside five consecutive hours to be near
weights so you can train. For this reason, our routine is probably
best done on a weekend or other day youre not working and is
ideal if you have a home gym or some basic free weights in your
house. Youre going to complete 60 total sets over the course
of the day, broken down into three 20-minute blocks done weight as you go rather than going too heavy and then
every hour. During each 20-minute period, youll do 13 having to reduce it. Each 20-minute cycle contains a
supersets for the biceps and triceps. Of course, this wont take different set of exercises and a different protocol.
a full 20 minutes to perform, so youll rest and go about your

day from whenever you finish until the next 20-minute block
begins (see the workout chart at the beginning of this article).
At first, these rests will seem long. Obviously, 15 minutes or
so (whatever time is left after youre done with your supersets)
is more than enough time to recover. But by the third hour,
you will be begging for longer breaks. Choose your weights
appropriately, as you are better off starting lighter and adding
THE SCIENCE
You know the basic premise of weight training by now.
Lifting weights tears down muscle fibres, which the body
then repairs and makes bigger so that, going forward, they
can better handle the stress that damaged them. Part of the
process is inflammationswelling in the injured muscle

58 MUSCLE & FITNESS

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 TWO-ARM
KICKBACK
Hold a dumbbell in each
hand and, keeping your
lower back in its natural
arch, bend your hips back
and lower your body until
your torso is parallel to the
floor. With your upper arms
at your sides, extend your
elbows until your arms are
pointing straight back
behind you. Flex at the
top for a moment.

of completing this programme. If you return to the gym

cellsand this accounts for some of the increased size you
notice after training sessions. Scientific studies have con-
firmed that this swelling can last for a week or more following
very intense exercise, but this programme isnt about tricking
you into thinking youve added muscle when youve really
just pumped water into your arms. Inflammation will account
for some of the gain, but so will actual hard, dry muscle.
Either way, your arms will be bigger, and isnt that all youre
really after anyway?
The goal is to keep this cycle on repeat. Your one-day bi and
tri bombardment will result in a lot of inflammation and require
rest, but when you train again (on your own programme), before
your arms are fully repaired, youll provide another stimulus
that keeps the arms engorged. This should be within a week
immediately following the dissipation of soreness, the
overall cell volume (muscle size) is retained as you begin
another breakdown and rebuilding process. Muscle protein
synthesis is enhanced immediately following exercise, so
as long as you continue to work out, you can continue to
build muscle. With that said, after performing this
programme, dont restart your training if youre still very
sore, see bruising or discolouration in your muscles, or have
sharp pains in the muscles and joints. While the goal is to
beat your arms up enough that you cause a massive
regeneration that leads to new muscle tissue, we dont
want to damage them beyond what they can recover and
grow bigger from. That would defeat the whole purpose. So
wait at least four days before you do any direct arm training
again, and eat above maintenance calories. You can repeat
the programme every three months. M&F

60 MUSCLE & FITNESS

62 MUSCLE & FITNESS
 SALAD
BLACK LENTIL PORK

IN
WITH
THE
NEW
Getting bored with the same foods, day
in and day out? Us too. Try these four
alternative protein sources guaranteed
to kick-start your kitchen time.
BY MATTHEW KADEY PHOTOGRAPHS BY ANDREW PURCELL
If you already saturate your diet with chicken, beef, and salmon, youre off
to a good start. But just as you shouldnt perform the same exercises every
workout, you also shouldnt eat the same protein every meal. Believe it or not,
you can experiment with your protein sources and opt for some that never
mooed, clucked, or snorted. Varying your protein sources will ood your
body with a wider range of necessary nutrients, while at the same time
injecting life into a diet that's probably become stale. (Seriously, is anyone
excited by the prospect of yet another grilled chicken breast?) Here, we've
highlighted four other proteins you need to put on your shopping list today,
to add muscle-building protein to every meal. Get ready to take your
physiqueand your dinnersto the next level.

MUSCLE & FITNESS 63

PEANUT FLOUR
Peanut flour, which is made of very finely ground partially
defatted roasted peanuts, is a low-carb flour that packs in
up to 15 g of protein in each 30-gram serving.
PEANUT-BANANA PANCAKES
SERVES 2
NO 1

Sneak it in: Peanut flour can be stirred into your morning

porridge or scooped into post-training shakes for an extra INGREDIENTS
DIRECTIONS
shot of protein after a particularly challenging workout. In a large bowl, mix whole wheat flour,
Find it: Tracking down peanut flour could be a challenge. 50 g whole wheat peanut flour, baking powder, and
Although popular in North America, it is not yet widely available VYVH[V\Y cinnamon. In a separate bowl, stir
on this side of the Atlantic. Your best bet is to look for an online 30 gWLHU\[V\Y together egg, banana, and milk. Add
supplier. 1 tsp baking wet ingredients to dry ingredients and
powder mix until moist. Stir in additional milk if
tsp cinnamon needed. Gently stir walnuts into batter.
1 large egg, beaten
Heat a large frying pan over a medium
heat. Add butter and allow to melt. Using
1 ripe banana, a measuring jug, drop batter into pan and
mashed cook for approximately 3 minutes per
125 ml semi- side, or until golden. Repeat with
skimmed milk remaining batter.
40 g^HSU\[Z NUTRITIONAL INFO PER SERVING
chopped 456 calories 18 g protein 25 g fat
1 tbsp\UZHS[LK (7 g saturated) 46 g carbohydrates
I\[[LY 8 g fibre 65 mg sodium

PEANUT FLOUR IS
ALSO A GOOD
SOURCE OF
HEART-HEALTHY
FATTY ACIDS.

64 MUSCLE & FITNESS

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conjunction with a healthy diet and training programme.
 SABLEFISH BOASTS
33 GRAMS OF
PROTEIN IN EVERY
175 GRAM SERVING.

POACHED SABLEFISH
NO 2 WITH MANGO SALSA
SERVES 4

SABLEFISH
INGREDIENTS
1 mango, peeled
and cubed
1YLKWLWWLYULS`
diced
Often called black cod, the buttery sablefish has a texture 60 g red onion,
similar to halibut. As with salmon, reeling in this swimmer
DIRECTIONS ULS`KPJLK
is a great way to get a boatload of highly digestible protein Combine all ingredients except
the sablefish and chicken stock 1 jalapeo pepper,
(33 grams in each 175 gram portion) as well as omega-3 fatty seeded and minced
acids. Scientists at Washington University School of Medicine in a bowl and set aside for the salsa.
determined that a higher intake of omega-3 fats can stimulate In a large pan, mix stock and 245 ml water 1 tbsp fresh
muscle-protein anabolism. and bring to a simmer. Place sablefish coriander, chopped
Aside from its health benefits, sablefish also has another fillets in liquid, flesh-side down, and 1 tbsp fresh mint,
claim to fame: the Monterey Bay Aquariums Seafood Watch cook about 10 minutes, maintaining chopped
conservation programme gives wild-caught sablefish high a simmer. Transfer fillets to a plate Juice of lime
marks as a sustainable choice due to its well-managed fishery. and season with salt and pepper. 1.5 litres reduced-
Sneak it in: Like tilapia, sablefish fillets can be steamed, grilled, Serve with mango salsa.
poached, seared in a pan, or tossed on the barbecue. Sablefish sodium chicken
also takes well to salsas, glazes, marinades, and spice rubs. NUTRITIONAL INFO PER SERVING stock
Find it: Fishmongers and supermarkets are most likely to 502 calories 33 g protein 34 g fat 4NZHISLZO
carry sablefish as frozen fillets, otherwise order from an (7 g saturated) 15 g carbohydrates SSL[Z
online supplier. 2 g fibre 826 mg sodium

66 MUSCLE & FITNESS

 52G
PROTEIN
155G
CARBOHYDRATES
ADDED EFAs,
MCTs & CLA
SUPERFAT

10G
of BCAA
RICH IN
Glutamine

OON NIG
ERN HT
AFT
DURING
WORKOUT
ING
MORN

BEFORE
WORKOUT

For more information

scan QR Code
Suitable for vegetarians

TIME TO GAIN
THE WEIGHT GAINER THAT IS CRITICAL
Like us Follow us
FOR MUSCLE GROWTH
AppliedNutritionUK @AppliedNutri_UK WWW.APPLIED-NUTRITION.NET
SMOKED TOFU
NO 3

Thanks to its meaty texture and deep flavour, smoked tofu

is a welcome new twist on this vegetarian staple. With about
25 grams of protein in an 85 gram serving, smoked tofu is
no lightweight in the protein department: Researchers at the
University of Arkansas found that soya protein was just as
effective as casein protein in preventing muscle breakdown
and stimulating muscle-protein synthesis.
Sneak it in: Smoked tofu can be an occasional replacement for
meats like chicken and beef in dishes such as chilli, stir-fries,
and soups. Also try grating it and adding to tacos, salads, and
sandwiches.
Find it: Look for smoked tofu next
to other types of tofu in the produce
section of your supermarket or
natural food store.

THE ISOFLAVONE
SMOKED TOFU TACOS COMPOUNDS IN TOFU
SERVES 4
MAY HAVE DISEASE-
INGREDIENTS 60 gYLKVUPVU 1SHYNLYPWLH]VJHKV THWARTING POWERS.
1 block (about ULS`KPJLK 75 gYLK\JLKMH[
NYT 1ZTHSSYLKWLWWLY ZV\YLKJYLHT DIRECTIONS NUTRITIONAL
ZTVRLK[VM\ JOVWWLK 1 cloveNHYSPJ Chop tofu into squares and place the cubes in INFO PER SERVING
200 gJVVRLKVY 1 tbspJVYPHUKLY TPUJLK a large bowl. Add beans, pineapple, red onion, 358 calories
[PUULKWPU[VILHUZ SLH]LZJOVWWLK 1\PJLVMSPTL pepper, coriander, and lime zest to bowl and 16 g protein
KYHPULKHUKYPUZLK 1 tspSPTLaLZ[ tspJH`LUUL stir. Place avocado flesh, soured cream, garlic, 17 g fat
175 gWPULHWWSL WLWWLY
lime juice, and cayenne pepper in a food (4 g saturated)
J\ILK processor or blender and mix until smooth. 39 g carbohydrates
8JVYUVY^OVSL To serve, spread avocado cream on tortillas 9 g fibre
^OLH[[VY[PSSHZ and top with tofu mixture. 220 mg sodium

68 MUSCLE & FITNESS

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The series includes a best-
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SCI-MX Nutrition LLP 2013

the series.

@SCIMX SCI-MX sci-mx.co.uk

BLACK
NO 4
BLACK LENTIL PORK SALAD
SERVES 6

BELUGA
INGREDIENTS 1 ripe avocado, 1 tbsp + 1 tsp+PQVU
50 g black beluga cubed mustard
lentils, rinsed 1 red pepper, thinly tsp cumin
2 tsp canola or sliced tsp sea salt

LENTILS
grapeseed oil 1 large carrot, 65 ml + 1 tbsp
450 g pork thinly sliced extra-virgin olive oil
tenderloin, sliced 40 g walnuts, 125 g salad greens,
along its width into chopped such as baby
-inch rounds Juice of 1 lemon spinach or rocket
1 large orange, 2 garlic cloves,
separated into NYH[LKVYULS`
Named after the beluga caviar they resemble, these segments minced
lentils are less earthy-tasting than the green version
youre probably used to. Like their legume counterparts,
black lentils provide a nutrition windfall with impressive
DIRECTIONS
amounts of vitamins, minerals, and proteinabout In a saucepan, bring lentils and 600 ml
12 grams in a mere 50 gram serving. Theyre also loaded water to a boil. Reduce heat and simmer NUTRITIONAL
with fat-torching dietary fibre and anthocyanins (the until lentils are just tender. Drain, rinse, INFO PER SERVING
same potent antioxidants found in dark berries), which and let cool. Heat oil in another pan over 378 calories
may lessen the muscle damage associated with hard medium heat. Add pork and cook for about 37 g protein
workouts. 5 minutes, until browned on the outside. 33 g fat
Sneak it in: Since they hold their shape when cooked, Remove from heat. In a large bowl, mix (5 g saturated)
beluga lentils are a stellar addition to soups and salads. lentils, pork, orange, avocado, pepper, 37 g carbohydrates
Find it: Look for beluga lentils in health-food shops and carrot, and walnuts. In a small bowl, stir rest 18 g fibre
supermarkets (often sold ready-cooked). M&F of ingredients with olive oil for dressing. 270 mg sodium

BLACK LENTILS TAKE ONLY ABOUT

20 MINUTES TO COOK,
SIMMERING IN WATER UNTIL
THEYRE SLIGHTLY TENDER.
NATHALIA MELO
MOVING TO EUROPE PART 1
IN THE FIRST OF A THREE-PART SERIES, 2012 MS BIKINI OLYMPIA NATHALIA
MELO REVEALS WHY SHE LEFT FLORIDA FOR A NEW LIFE IN BELFAST.
NEXT MONTH, SHE WILL TALK ABOUT HER GLUTE AND LEG TRAINING AND
THE FINAL INSTALMENT WILL FOCUS ON HER UPPER BODY PROGRAMME
BY JOHN PLUMMER
PHOTOGRAPHY BY KEVIN HORTON

72 MUSCLE & FITNESS

MUSCLE & FITNESS 73
It
was one of the unlikeliest stories of the
year. Nathalia Melo, the Brazilian-born
Ms Bikini Olympia and the woman with
arguably the best beach body in the world,
decided to uproot from the white sands of
Florida and start a new life in Belfast.
Now, Belfast has its charms. But MUSCLE & FITNESS: When did you
the epicentre of world fitness it isnt. meet?
Before Nathalia arrived the city wasnt ROGER WILSON: March 2011. I was
home to a single IFBB bikini pro. Hell, playing for Northampton Saints and
it wasnt home to any IFBB pros! And we always had a week off in March so
it has never staged a pro contest. three of us went to Miami on holiday
So why did the first lady of fitness, and visited the Blue Martini bar, where
whose Facebook page has more than Nathalia was working. I remember she
100,000 likes, leave her bikini buddies looked very angry that night dealing
in the Sunshine State (average summer with customers so I never approached
temperature 82 degrees) for Belfast her. Afterwards I used my stalker skills
(average summer temperature 58 to track her down on the Blue Martini
degrees)? Facebook page. I didnt know her name
We wanted to find out so when but I recognised a picture of her and
the lovely Ms Melo invited us to her sent a message. Thankfully she replied.
adopted city to talk about her move NATHALIA MELO: I went to the
and her training programme we were bathroom five times that night to
on a flight quicker than you could say check my make-up was OK but he
great glutes. didnt even look at me! That he was
We met at Rockpit Gym in the more reserved appealed. I had been
Lisburn district of Belfast, where single for three years. Guys werent
she trains herself and clients. Its a dating me, they were dating the girl
well-equipped establishment and home in the magazines.
to some impressive physiques but
Nathalia stands out in any crowd. M&F: What attracted you to her?
From every angle she looks perfect. RW: That is a dumb questionher
We arrived at 9am and it was almost looks, obviously! We had a conver-
5pm when photographer Kevin Horton sation on Facebook and I discovered
finished shooting her. Nathalia never that in two months she was going to
once complained, asked for a rest or Italy to visit relations so we arranged
stopped joking. She is smart, fun and to properly meet then. Unfortunately,
a consummate professional. I broke my nose playing in the
She is also engagedto Irish Heineken Cup final three days before
international rugby union player Roger so when I arrived I looked like the
Wilson, who is the reason why she Elephant Man. A few weeks later I
moved 3,500 miles. went to Florida during my off-season
Were sure Roger, who joined her for and stayed with her for four weeks.
an impromptu workout at Rockpit, isnt NM: When he came to Florida I thought
the first guy to be sweet on Nathalia I was going to kill him because I dont
so how did he manage to woo her and usually like people around me for a
bring her back home? After the shoot long time, but he was good. For two
the two of them sat down to discuss years after, it was a long distance
their unlikely meeting and life in thing. On average wed see each other
Belfast. every 2 to 3 months.
74 MUSCLE & FITNESS
M&F: Had you heard of rugby?
NM: I had no idea what it was about.
I just knew it was like [American] football
but with no pads. I thought it was like a
hobby for him but then I went to a game
and people were screaming his name.
M&F: Now youre dating a sportsman,
how do you feel about being
described as a WAG?
NM: If you have your s**t together
you dont care what others call you!
The players are cool because they live
an athletic life. Theyre rugby players
so they do get drunk but theyre cool.
The girlfriends have a hard time
understanding why I wont eat certain
foods or drink a lot.
M&F: Had you heard of bikini
contests?
RW: No. It was a whole new world for
me. I did some research and discovered
Nathalia had been runner-up the year
before at the Olympia. Then when I saw
her following on Facebook I realised it
was pretty big. Id like to see her
compete but her contests always take
place during the rugby season.
M&F: Why the move to Belfast?
NM: After two years of long distance it
gets to a point where somebody has to
go somewhere. He had just signed a
three-year contract with Ulster so it
was impossible for him. What I do is
a little more flexible.
M&F: How difficult was moving
continents?
NM: I moved from Brazil to the United
States all by myself when I had just
turned 20. I said if I could do it once
I could do it twice. The main difference
Nathalie Melo and fianc
Roger Wilson at Rockpit
Gym, Belfast
is Im living with someone. I still do the
same things I did in Fort Lauderdale:
I train people, I work for Nutrex and I
travel for seminars. But its the first
time Ive lived with a guy.
RW: I was worried about her coming
from a good climate to Belfast but the
first month she was over it was the
warmest it had been for 15 years. Ive
done my best to be a tour guide and
show her the sights, such as the
Giants Causeway.
M&F: What do you think of Belfast?
NM: All I knew before was that it was
green and rained a lot. But I like it. The
people are very friendly and willing to
help. I can always get on a plane and
go to Miami to get some sun.
M&F: Do you get recognised?
NM: I do when I go to places that are
more bodybuildingorientated. People
are like youre living where? Its funny.
M&F: You got engaged in Dubai.
Was Roger romantic?
NM: Romantic? He tried but I was his
first serious girlfriend and hes a guys
guy. He had done the whole rehearsal
thing but when it came down to it he
didnt know what to say. But thats very
him so I liked it.
M&F: Whats it like dating the woman
with perhaps the worlds best body?
RW: Not too bad at all! We get on well
and have a lot of things in common.
We both train and have to watch our
diet, although hers is a lot more
extreme. People in her industry are
training for aesthetics. For us it would
be great to be that lean but unfortu-
nately we have to run around the pitch
for 80 minutes and smash into each
other so you need to carry a bit more.
M&F: Is it bad for your career to be
outside the United States?
NM: When you get to Olympia and Arnold
Classic level the sport is very inter-
national and you can pretty much do
things from anywhere. I recently did a
seminar in Dublin and there is room for
growth over here. I still travel a lot to the
United States. Most shoots are timed
around the big competitions so its no big
deal being here.

WE DO GO TO THE GYM
TOGETHER QUITE A BIT BUT
OUR ACTUAL TRAINING IS VERY
DIFFERENT SO WE USUALLY
FOLLOW DIFFERENT ROUTINES

76 MUSCLE & FITNESS

 ROGER WILSON
DATE OF BIRTH: 21st September 1981
PLACE OF BIRTH: Belfast
LIVES: Belfast
HEIGHT: 6 ft 3 ins / 191 cms
WEIGHT: 234 lbs / 106 kg
CAREER HIGHLIGHT: Playing for Ireland v Japan in 2005
AMBITION: To play again for Ireland. Its one of the main reasons I
moved back from England
TRAINING ADVICE: Enjoy what youre doing and if youre serious give
absolutely everything
TO CONTACT: on Twitter @rogerwilson8

NATHALIA MELO
DATE OF BIRTH: 19th January 1984
PLACE OF BIRTH: Brazil
LIVES: Belfast
HEIGHT: 5 ft 5 ins / 165 cms
WEIGHT: 120 lbs / 55.5 kg for contests;
127 lbs / 57.5 kg off season
CAREER HIGHLIGHT: Ms Bikini Olympia 2012
AMBITION: To be the first woman to win Ms Bikini Olympia twice
TRAINING ADVICE: Dont give up after a weekbe patient
SPONSORS: Nutrex, Better Bodies, and Pro Tan
TO CONTACT: Visit nataliamelo.com or via Twitter @nathaliamelofit or
on Facebook

78 MUSCLE & FITNESS

M&F: Do you train together?
RW: We do go to the gym together
quite a bit but our actual training is very
different so we usually follow different
routines.
M&F: Whats your diet like?
RW: I try to eat 5 or 6 meals a day.
Breakfast is usually oatmeal, banana,
Greek yogurt and a protein shake and for
80 MUSCLE & FITNESS
the rest of the day its high protein with a
reasonably high carb intake because of
the amount of training we do. For protein
I like chicken, steak, salmon and venison.
NM: I didnt have a clue how much rugby
guys eat to maintain their size. I have
to go to the grocery store every other
day. What he eats in one day would be
enough for me in a week and I eat five
times a day.
M&F: What have you learned from
Nathalia about training and nutrition?
RW: Definitely the diet. I was eating
healthily when I met her but shes given
me some good advice on things like
eating at the right time. I dont think
I will ever be as extreme as her but its
useful to see what she does.
M&F: Who gets most attention when
youre out?
NM: Both of us because were such a
contrast. Im olive skinned, very Latin
and hes very white. We even speak in
completely different accents.
M&F: What do your teammates think
of Nathalia?
RW: The lads see her pictures on the
internet and poke fun a wee bit. Probably
deep down theyre jealous M&F
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 NUTRITION

THE RULES AND RECIPES YOU NEED TO FOLLOW TO KEEP

BRIAN LEATART PHOTORAPHY

THE AVERAGE PERSON

CONSUMES:

6,000
CALORIES ON
CHRISTMAS DAY
82 MUSCLE & FITNESS
YOUR GOALS ON TRACK THIS FESTIVE SEASON BY MIKE
ROUSSELL

MUSCLE & FITNESS 83

 HE FESTIVE SEASON MIGHT BE A TIME OF INDULGENCE,
BUT THAT DOESNT GIVE YOU FREE REIGN TO EAT
EXCESSIVELY. GO IN WITH A GAME PLAN AND YOU
CAN ENJOY GREAT FOOD AND TIME WITH FAMILY
WHILE ALSO BUILDING A LEANER AND MORE MUSCULAR
PHYSIQUE.

THE LOGICAL APPROACH
Planning is crucial for achieving your
weight-loss or muscle-building goals, especially
during Christmas with all the extra social,
family, work, and travel situations that are
thrown into the mix. One of the most important
considerations is managing the number of times
youre going to cheat on your diet.
One way to survive with your abs intact is to
group your cheat meals into the one or two
weeks when most of the parties are happening
and then really buckle down on your diet in the
subsequent weeks when you dont have quite as
many social engagements.
The rst step is to determine the number of
cheat meals you can resist while still progressing
towards your goals. As a general rule, you should
adhere to your diet at least 90% of the time. This
means youll need to eat clean meals during the
build up to Christmas.
The nal step is to get out your calendar and
plot out as many cheat meals as you can. When
are your ofce parties? Family gatherings?
Outings with friends? Then, of course, count
Christmas Day and other major gatherings. Mark
all of these down on your calendar and calculate
how many cheat meals each will count for; big

START IN THE GYM

Exercising has a profound impact
on metabolism. Training before
a party will give you a metabolic
advantage on two different fronts.
The first is insulin sensitivity.
Exercise is one of the best drugs
when it comes to sensitising your
muscles to carbs. By training before
the party, you turn your muscles into
carb-hungry sponges, ready to soak
up the carbs before your fat cells
can get them.
The second is alcohol. Calories
aside, the biggest pitfall of alcohol
is its negative effect on protein
synthesis. Research has looked at
the two most common drinking and
exercise scenarios: training and
drinking afterwards versus drinking
and then training the next day. Youll
be surprised to learn that alcohol
has the smallest effect on overall
protein synthesis when you train
and then have a couple of drinks
later that evening, reinforcing the
idea that training before the office
Christmas party is the best way to
reduce alcohols impact on muscle
growth.

BY TRAINING BEFORE THE

PAVEL YTHJALL

PARTY, YOU TURN YOUR MUSCLES

INTO CARB-HUNGRY SPONGES

84 MUSCLE & FITNESS

celebrations such as Christmas dinner should
count for at least two, comprising everything
from appetisers to desserts.
If you can follow this simple guideline you will
at least exit the festive season at the same weight
and in the same shape as you entered it.
STICK TO YOUR GUNS
One of the biggest problems that people face
during Christmas is celebration creep. This
refers to an event which should, at most, be a
half-day, slowly evolves into a three-day event
and one big meal turns into 72 hours of
Yuletide treats. Look at your cheat-meal
chartyouve probably designated two three
meals to the Christmas celebration, not 15.
Enjoy your cheats and then get back on track
with your plan.
THE SITUATION
Research shows that most of the weight gain
experienced each year occurs at this time. This is
attributed in large part to the increased number
of social eating situations. Even if you have
designated all of your parties as cheat meals, you
still want these events to hinder your progress as
little as possible. Gatherings usually fall into one
of two categorieshors doeuvres only (e.g.
ofce parties) and full meals (e.g. Christmas
dinner)and each requires a tailored approach.
PARTIES
EAT BEFORE YOU GO
The worst thing you can do is go to a party on
an empty stomach. If you do, youre setting
yourself up for complete calorie consumption
carnage. Before you go, eat a small amount of
food that will increase your feeling of fullness,
prevent cravings, and slow the digestion of any
foods that you do eat when you go out. Here
are some preemptive foods:
86 MUSCLE & FITNESS
 Small salad
This has been consistently shown in scientic
studies to reduce the amount of food you eat at
a subsequent meal. Having a salad before you
go to a party, or making it your rst item at the
party, could help you eat 200300 fewer
calories over the course of the night.
 Apple and string cheese
Much more portable and convenient than
a salad, an apple provides bre and a decent
volume of food, while the string cheese
provides fat and protein. All these components
send signals to your brain and body to
encourage satiety and feelings of fullness
while simultaneously slowing digestion.
BE SELECTIVE
If youve designated the party in question as a
cheat meal then this part isnt for you, as youre
going to enjoy whatever foods you want.
However, what youll probably nd when you
look at your schedule is that you have more
social eating engagements during the festive
season than you have cheat meals, so being able
to eat smart and stay on your diet plan is key.
Most parties are loaded with bread, crackers,
biscuits, and cakes. Just say no. Loading up on
6.5
simple, starchy carbohydrates will send your
blood sugar levels through the roof. This, along
with the lack of bre in these foods, will also
cause you to eat a lot more than you planned
for, and the calories will add up quickly.
Honestly, when was the last time you ate just
one cracker? Exactly. Skip these carbs. If you
arent eating bread, crackers, biscuits, and
cakes, then what can you eat? Prawns, smoked
sh, cheese, and raw vegetables are staples at
most parties and are all good choices. Also,
many parties have a featured meat item, such
as roast beef or ham, that works as a great
centrepiece for your plate.
Broccoli, carrots, celery, and any other
vegetables sitting near the ranch dressing
are a good call. These are nutrient-dense,
high-bre, low-calorie foods that you can pile
high on your plate with little consequence
other than feeling full. Protein-based foods
like prawns, smoked salmon, the featured
meat, and cheese are good nutritional
complements to your veggies. These foods
will provide both protein and fatthe amount
of the latter depends on the foodto help
with fullness and blood sugar control. If you
have a choice, opt for hummus over ranch or
blue-cheese dressing to dip your vegetables.
The carbohydrates in hummus have very little
impact on blood sugar, and the chickpeas,
MILLION
THE NUMBER
OF JARS OF
TH INKSTOCK (2)
CRANBERRY
SAUCE CONSUMED
AT CHRISTMASTIME
IN THE UK.
which are the basis for hummus, will give
you additional bre. The calorie content of
creamy dressings is a nutritional black hole.
Two tablespoons could contain anywhere
between 7 and 17 grams of fat. These calories
can add up fast, so save the dressing for
another time when you know whats
actually in it.
WATCH WHERE YOU STAND
Festive gatherings are full of opportunities to
mindlessly eat lots of low-quality calories.
Were sure youve been in this, or a similar,
situation before: youre chatting with a friend
or colleague and a bowl of crisps is just within
reach. Next thing you know, the conversation
is over and the bowl is empty. When it comes
to feeling full, your body isnt sensing these
mindless calories, but your waistline is. Watch
where you stand at partiesliterally. Take a
small plate and pile on the veggies and
proteins. Then, go start a conversation on the
other side of the room, away from the food
table. This strategy alone can cut your calorie
consumption in half.
YULETIDE
AND BEYOND
All the strategies that weve discussed so far
can also be applied to Yuletide gatherings like
Christmas dinner and other four- to six-hour
events centred around a big meal. However,
because of the sheer volume of food served
during these events, there are some other
unique strategies that you need to put into
play to minimise damage to your physique.
EAT A PROTEIN-RICH BREAKFAST
People often skip breakfast thinking that
theyre being smart by minimising their total
calorie intake. But by skipping breakfast
you are actually giving up a metabolic
advantage known as the second meal effect.
Research shows that when you eat a quality
breakfast, the carbohydrates you eat at your
next meal are more likely to be shuttled
to your muscles than stored as fat. This is
particularly important for events throughout
Christmastime as it increases the likelihood
that the mashed potatoes and stufng will go
towards aiding in recovery and growth. If you
train between breakfast and the Christmas
dinner, this phenomenon is supercharged.
When you have breakfast, dont skimp
on the protein, either. Two separate studies
conducted at Purdue University conrm the
power of consuming protein at breakfast.
The rst demonstrated that eating protein at
breakfast has a bigger impact on satiety than
having it at lunch or dinner. The second study
showed that increasing the protein in your diet,
including breakfast, can lead to a 28% decrease
in hunger throughout the day.
ORDER! ORDER!
When you sit down to your festive feast, the
order in which you eat certain foods can help
curb the number of calories that you consume.
Reach for the turkey and roasted vegetables
rst. Due to the sheer volume of roasted
vegetables, lling up on these foods will cut
down on the total amount of food you
ultimately eat. After youve had your fair share
of vegetables and turkey, its time to turn to the
mashed potatoes and Yorkshire puddings. By
this time your body will be receiving signals
from the stretch receptors in your stomach
and other sensors in your small intestine that
you have already eaten a fair amount of food
and that the end of your feast is near. This
biochemical cascade of satiety signals
translates to your eating a lot less of the
faster-acting and rened carbohydrates
at the festive table but still having enough
that you are able to enjoy your favourite
Christmas grub.
If you train right
before your
festive feast, add
post-workout carbs,
like tortillas, to drive
up insulin levels.
BANG
OUT
BREAKFAST
BEEFY SWEET-
POTATO HASH
(MAKES 3 SERVINGS)
The idea of cooking yet more food
during the festive season seems a
little daunting. This is a great recipe
for sweet-potato hash that takes
advantage of some leftover beef
you might have in your refrigerator.
INGREDIENTS
 450 g yams/sweet potatoes, cubed
 1 medium onion, chopped
 1 tbsp taco seasoning mix
 50 ml water
 1 tbsp canola oil
 3 tbsp soured cream
 1 tsp hot pepper sauce
 350 g cooked beef (such as steak
or roast), cut into -inch cubes
 Fresh coriander, chopped
 1 packet whole-wheat tortillas
DIRECTIONS
1. Combine sweet potatoes, onion, and
taco seasoning in a large non-stick
frying pan over medium heat.
Add water. Cover and cook 810
minutes or until crisp-tender and water
has almost evaporated, stirring once.
Stir in oil and continue cooking,
uncovered, 46 minutes or until sweet
potatoes are tender and begin to brown,
stirring occasionally.
2. Combine soured cream and hot
sauce in small bowl. Set aside.
3. Add beef to potato mixture. Continue
to cook 5 minutes or until beef is heated
through, stirring occasionally, adding
12 tablespoons water, if needed, to
avoid sticking.
4. Garnish with coriander, as desired.
Serve with soured cream mixture and
wrap in whole-wheat tortillas.
NUTRITION
TH E BE EF CHE CKOFF
FACTS
CALORIES CARBS PROTEIN FIBRE FAT
502 46 g 41 g 7 g 16 g

THE TURKEY AND
TRYPTOPHAN MYTH
Two things are guaranteed to happen at
Christmasyoure going to eat turkey and
youre going to fall asleep afterwards. Turkeys
legendary sedative effects have often been
attributed to its high content of the amino
acid tryptophan. Tryptophan is converted
in the brain to serotonin, also known as
5-hydroxytryptamine. Serotonin is a hormone
responsible for increased feelings of well-
being, happiness, relaxation, and sleep.
Knowing this, the lore of turkey-induced
comas makes sense, right? You eat turkey and
the high levels of tryptophan in the turkey
allow for lots of tryptophan to get into your
brain. It is converted to serotonin, and you
get sleepy.
While it does seem to make sense, the
tryptophan that you are eating via your
Christmas feast is not making you sleepy,
and it is probably not even getting into your
brain to make serotonin.
Amino acids get transported into your
brain on the biochemical equivalent of a
RO DE RICK CH EN/GETTY IMAGES
single-lane motorway. If there are lots of amino
acids trying to get in then the motorway gets
jammed upit isnt like tryptophan gets its
own lane. Amino acids like muscle-building
leucine are also found in turkey and they
are competing with tryptophan to get into
your brain. As a result, less tryptophan than
youd expect is getting into your brain to be
converted to serotonin.
5
ISSU
&
E
F
S
MOR ONLY
O F
5
F *
Now, if tryptophan in turkey isnt making
you tired, then why cant you make it past the
Queens speech without falling asleep? Apart
from the obvious, it is everything else you *
This is a direct debit offer open to UK residents only. Payments will
are eating for your Yuletide treatstufng, increase to 16.99 every 6 issues unless advised to stop.
This offer is not available to Digital Edition subscribers.
mashed potatoes, and, if youre lucky,
Yorkshire puddings.
All of these carbohydrates that you are
eating cause your body to dump large
amounts of insulin into your bloodstream
in an effort to maintain your blood sugar
levels in a normal and healthy range.
This insulin spike makes you tired via two
different mechanisms. First, insulin stimulates
serotonin release, meaning that the two
turkey legs you ate didnt cause an increase
in serotonin, but the mashed potatoes did.
Second, in your bodys effort to maintain stable
blood sugar, it can get aggressive and release
too much insulin, resulting in too much sugar
being removed from your bloodstream. Low
blood sugar is a guaranteed way to make
yourself feel tired.
Finally, after a massive feast your stomach
and small intestines are stuck with the job of
digesting and processing all that food. This
is no small task, and in order to help with the
digestion and metabolism of your meal the
body sends more blood to those organs. CALL or CLICK
This can result in decreased blood ow
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brain, which results in even more fatigue. Put
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 TIS THE SEASON TO BE BULKING
Most people are concerned with keeping the weight off during the festive season,
but chances are you arent like most people and would prefer to finish Yuletide five to
seven pounds heavier than you started it. This is the perfect time to accelerate growth
and pack on a couple of extra pounds of muscle.
TAKE ADVANTAGE OF YOUR a meal increases, the quality of those calories weight gain. You can use this same biochemi-
NEW SCHEDULE decreases; eating 500700 quality calories cal phenomenon to your advantage to pack
With additional time off for Christmas and shouldnt be a problem for you, but when on quality mass. Training before a big meal
New Year, you have the perfect opportunity you start trying to put away 9001,100 sets the stage for your body to soak up the
to increase your training frequency. Research calories at each meal youll nd it harder additional calories youre consuming and use
consistently shows that increased training to hit that target without veering off into them to accelerate recovery and rebuilding.
frequency leads to greater hypertrophy, so low-quality carbs and added-sugar The closer you can schedule your training
use this additional time off to attack lagging territory. Your solution: the Eat and Eat session to the bigger meals the better, as your
body parts with extra training sessions. The Again rule, which states that the size of bodys enhanced ability to replenish muscle
ip side of increased training frequency is your meal should be such that you could eat glycogen stores decreases in a time-dependent
greater recovery needs. Just as the extra time it again two to three hours later. You could fashion.
off gives you a chance to train more, you easily eat a meal of roasted turkey, green
should also take this time to recover more. beans and steamed sweet potatoes once and DONT FORGET ABOUT
Muscle repair and restoration occurs during then again in three hours, but it would be YOUR SUPPLEMENTS
deep sleep. To get more deep sleep, take harder to repeat a meal containing turkey, You can give yourself one more nutrient-
90-minute naps or increase the amount of a heaped serving of mashed potatoes, partitioning advantage by using different
time you sleep at night by an additional Yorkshire puddings, and two helpings supplements that can increase insulin
90 minutes. This will give you one extra sleep of Christmas pudding. Eating more sensitivity and improve nutrient extraction.
cycle and one more dose of restorative, moderately sized meals spread out every Cinnamon extract, alpha lipoic acid, and
growth-inducing deep sleep. couple of hours will also allow you to resveratrol supplements can all aid in
regularly spike your blood leucine levels, increasing your insulin sensitivity to help send
CONTROL THE QUALITY which allows for greater protein synthesis the nutrient-dense calories you are eating
OF YOUR CALORIES throughout the day. towards your muscles for growth and
What and how you decide to eat during recovery. Additionally, daily use of probiotics
this time will determine if the ve pounds CRUSH WEIGHTS will improve the quality of the billions of
you gain is added to your chest and delts or BEFORE PLATES bacteria working on your behalf in your
ISTOCKPH OTO

the layer of fat blurring your six-pack. Previously we talked about using exercise- intestines. Maintaining this symbiotic
This is why you need to make food quality induced improvements in insulin sensitivity relationship supports optimal digestion
a priority. Usually, as the calorie value of to your advantage when warding off seasonal and nutrient extraction. M&F

90 MUSCLE & FITNESS

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the

NEXT GENE
THE NEW BODYBUILDING DOCUMENTARY GENERATION IRON HOPES TO BUILD ON WHAT ARNOLDS PUMPING

PHOT OGRAPHS BY CHRIS SORENSON / THE VLADAR COMPANY

92 MUSCLE & FITNESS

R AT ION
IRON CREATED NEARLY 40 YEARS AGO BY D AV E L E E

MUSCLE & FITNESS 93

From
the opening clip of Arnold Schwarzenegger
and Franco Columbu pli-ing in a ballet
studio, to the piano chords leading into
Michael Smalls theme song with the
great rst lyric, Everybody wants to live forever, to the training (with gym
equipment youre likely to nd only in dungeons), to the contest scenes,
and everything in between, 1977s Pumping Iron, starring Schwarzenegger,
Columbu, Lou Ferrigno, Ed Corney, Mike Katz, and Serge Nubret, among
others, has been the inspiration for generations of would-be bodybuilders
and gym rats everywhere. It was, however, a documentary without a worthy
successor, and it only left bodybuilders wanting more.
Now, with the release of Generation Iron in September, the Earlier this year, FLEX magazine West Coast editor Dave Lee
sport gets a long-awaited and long-overdue makeover. Narrated by completed exclusive interviews with Generation Iron director,
Oscar-nominated and Golden Globe-winning actor Mickey Rourke, writer, and producer Vlad Yudin, as well as Heath and Greene
Generation Iron takes over where Pumping Iron left off. Filmed last discussions that produced behind-the-scenes insights from
year, the docudrama stars Phil Heath, Kai Greene, Branch Warren, the bodybuilders about what it means to star in a movie
Dennis Wolf, Roelly Winklaar, Ben Pakulski, and Hidetada thats sure to inspire the next wave of iron-addicted stars. Here,
Yamagishi, and captures the real-life drama of the sports Muscle & Fitness readers get a glimpse at just how difcult it was
current best athletes as they vie to become the 2012 Mr Olympia. to follow up the greatest bodybuilding lm of all time.

Branch Warren training to dethrone Phil Heath.

94 MUSCLE & FITNESS

The tough part was to get them
to know me. It took a lot of
conversations and meetings.
VLAD YUDIN
Director, Writer, Producer

M&F: Its been well over three decades since Pumping Iron. What was So, of course, when you bring your cameras around, they dont
your motivation for making Generation Iron, and why do it now? always want to do an interview, especially at the end of a long,
Vlad Yudin: There are a few reasons. First and foremost, Im a huge hard day. They want to nap, or eat, or spend time with their families.
fan of the original. There had been nothing of such magnitude done Throw in hot weather, like you have in New York and Texas, and
on this sportat the time, most of the public wasnt even aware that you have a very challenging situation. But because youve laid
this was an actual sport. Pumping Iron changed the whole bodybuild- the groundwork and got to know these guys, they realise the
ing and tness industry, and the way regular people viewed weight magnitude of the situation. All of them were inspired by Pumping Iron,
training. I had a conversation with Jerome Gary [producer of Pumping and now its their chance to be immortalised on screen for the next
Iron] and we talked in great detail about how this lm changed the generation.
publics perception of bodybuilding. Really, most people didnt know
what bodybuilding was. Its one of those sports thats largely unknown; Yudin and his crew followed
the competitors into some of the
to this day, theres a lot of misunderstanding, so there needs to be a
most private parts of their lives
reeducation. We decided it was the right time to reintroduce it, if you (but didnt wash their backs!).
will, to the new generation.
Once the business side of making the movie was done, what was the next
step in your process?
To be perfectly honest, lming was quite a challenge. It was a very
involved process, because I wanted to be as prepared as possible.
My goal was to get full access to the athletes. You can imagine that
when youre training for the biggest contest of your life, you dont
want to be bothered with all these cameras in your face, following
you around all day. The tough part was to get them to know me.
It took a lot of conversations and meetings.
You also have to be mindful of the circumstances when youre
shooting. Filming these guys during the off-season, when theyre a long
way from the contest, is different from when theyre just weeks away
from competingthen theyre extremely focused on this one show
where they have to look their absolute best to those wholl determine
whos the greatest in the world. Thats very stressful. Imagine all that
preparation to look the best youve ever looked for just two daysout
of the entire year! So many things have to go right.

MUSCLE & FITNESS 95

No disrespect to Lou, but
I wanted to be like Arnold.
PHIL HEATH
M&F: What was your rst exposure to Pumping Iron, and what was your
impression of the movie?
Phil Heath: I believe it was in the rst couple of months of being a
bodybuilder, and I can say it was very entertaining. Of course, I knew
Arnold was going to win, but it was how he did it that impressed me.
How, specically?
The way he toyed with everyone showed how supremely condent
he was. And you could see that the other guys were denitely chasing
him. You could even sense a little envy or jealousy because of all the
things that Joe [Weider] was bringing to his table, as far as appearances
and all the notoriety, which is to be expected given that he was a
ve-time Mr Olympia at the time, and rightfully deserving of all the
spoils. But more than all of that, it was the balance he showed in his life.
He had more balance than anyone else in the movie. He was doing his
thing at Muscle Beach and Golds, eating, doing photo shoots, chasing
chicks, living the lifestyle, and all that stuff. Then you had Lou Ferrigno
training in the dungeon with his dad. That was all he was concerned
with, almost to the point of being narcissistic. I didnt relate to that.
I didnt think to myself, Thats how I want to be. No disrespect to
Lou, but I wanted to be like Arnold. I wanted to be the guy people
were painting pictures of, the guy having fun and enjoying everything
that comes with being the absolute best. Everywhere Arnold went,
people were falling at his feet. I mean, Im sure he had his haters, as
everyone does, but he was respected. I can relate to that, especially now
that Im dealing with it myself. I have a lot of fans, but I also have a lot of
competitors and people who dont like who I am and what Im about.
But at the end of the night, he stomped on these guys and he did it with
96 MUSCLE & FITNESS
a smile on his face. You couldnt say that he wasnt good and didnt
deserve it because he was obviously very focused, but not with this
crazy do-or-die attitude like theres nothing else in the world. You see
him training his ass off and the next minute hes telling jokes. Thats
how I am. I can turn it on and be as hardcore as the next guy, but I
can also make people laugh and have fun with it. You dont see a lot of
bodybuilders smile or tell jokes. Theyre all superserious. But how are
you going to interest people if all you are is a big dude who just grunts,
lifts weights, and scowls all the time?
Were there any concerns that being part of this movie might affect your
ability to defend the Mr Olympia?
Initially it raised some questions, but more so for Hany [Rambod,
Heaths trainer/nutritionist] than it did for me. I actually saw it
as an opportunity. Because I knew I was going to be a part of
history, I was going to lift heavier and be more intense. I gured it
was going to help me mentally, physically, and emotionally to turn it up
a notch. Getting ready, you know the other guys are talking trash and
they were kind enough to share some of that with me, so I realised that
I needed to remind them how good I really am. I needed to remind the
world. I viewed it as an awesome opportunity to have my Olympia win
on lm.
What do you want people to think about bodybuilding and bodybuilders
after watching this movie?
I want them to get an honest look at the sport. If I could ask each person
to write down their top 10 impressions of bodybuilding [before and
after the movie], Id hope that their stereotypes would be gone and
that those 10 new things would be positive.
Product to be used with training and diet programme
 M&F: When did you rst see Pumping Iron?
Kai Greene: It was sometime in the late 80s. It
was the class movie at the institution I was in at
the time [Greene became a ward of the state at age
I can imagineI 6], and I remember the main character was this
huge dude who liked working out. It became
hopeaspiring a point of reference for my life because I was

athletes in the future working out by that time, but didnt know what
competitive bodybuilding was, didnt really know

will do the same with what bodybuilding itself was, until that movie.
The 80s was a time when pop culture was very
Generation Iron. heavily inuenced by the idea of working outyou
had Olivia Newton-John telling everyone to get
KAI GREENE physical, and Bruce Lee in Enter the Dragon was
still very popular. Hollywood was showcasing
Arnold, Sylvester Stallone, Jean-Claude Van
Damme and other action heroes who were larger
than life, with equally larger-than-life muscles.
That exposure made a lasting impression on me
as a teenager.
Seeing that movie changed my life forever. Ive
seen it hundreds of times. My friends and I could
quote the entire movie verbatim. In fact, several
years after seeing it, at my rst Colorado Pro [in
2006], I got a chance to meet [IFBB pro] Darrem
Charles. The whole time we were backstage, we
went back and forth with dialogue from the movie.
It was clear we were both well-versed in the art
of Pumping Iron. That was our common ground.
I can imagineI hopeaspiring athletes in the
future will do the same with Generation Iron.
Youre no stranger to the camera. Were you prepared
for the size of the Generation Iron crew? Yudin had
upwards of 10 people on his team.
At times it seemed like even more than that! It was
an amazing spectacle. We were walking the streets
of Brooklyn and people were looking out of their
windows and coming out of their buildings to see
what was going on. They were saying, Theyre
lming that dude with the muscles whos always
carrying bags of food. Normally you dont see a
lm crew that size in the working class areas, so
it was interesting seeing their reactions.
Did having the cameras and all those people following
your every move affect you at all?
There were a lot of times I struggled to keep my
concentration. Its tremendously demanding
to focus on what you need to do. I denitely
learned rsthand that it can be very challenging,
particularly those times you think youre prepared
but realise you really arent.
The shooting days were at times very long.
While youre trying to get this work done, you
want to make sure youre concentrating on doing
what youthe athlete trying to be the best
Greene was also should be doing. The last thing you want to do is
chronicled in the 2009 not place well. I felt torn between two masters.
documentary Overkill,
But you realise that this is a million-dollar
as well as its 10 sequel,
Redemption. moment, and youd be an idiot to let it pass you by.
So you just put your best foot forward. M&F

98 MUSCLE & FITNESS

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MUSCLE NUTRITION
DOES NUTRIENT TIMING REALLY MATTER?
MARK GILBERT EXPLAINS THE LATEST
RESEARCH.AND THE SHORT ANSWER IS YES.
HERES WHY
If it fits your macros is the latest
controversial nutrition programme.
This series seeks to uncover the
potential pitfalls of following an IIFYM
diet. This month were looking at
whether nutrient timing really matters.
Several experts have started to
question the importance of nutrient
timing. Some suggest when you eat
different foods and supplements
makes no difference. There are even a
few bragging about how many calories
they consume before bed. Before you
get swept up in this new trend, you
might want to know the facts. Ive done
a bit of research into the matter and
was surprised by how compelling the
evidence actually is.
In recent years, the number of people
interested in sports nutrition and fat loss
has increased exponentially. Thats
great. It demonstrates people interested
in health and fitness realise that without
intelligent nutrition, success is virtually
impossible. However, an unfortunate
side effect is the accompanying rise in
the number of self-appointed experts.
Ive been watching the information
coming out of gyms and labs for twenty
years. Sometimes the academics are
right and sometimes the bodybuilders
are right, but more often than not the
truth lies somewhere in the middle.
The amount of misinformation about
sports nutrition is now astronomical.
Many long-standing beliefs actually
have little or nothing to substantiate
them. And now, because so many
100 MUSCLE & FITNESS
people are researching and discussing
them, many are being questioned and
revised. This is good, but sometimes
a long-held belief that is well-founded
falls victim to this new expert
scrutiny. What often happens is what
I call the pendulum effect. This occurs
when a bodybuilding dogma is ques-
tioned and, instead of altering the
advice proportionally, experts advise
a contrary view that goes too far in the
other direction.
One notable recent example is the
subject of this series: IIFYM. The
mantra used to be that you had to eat
exclusively clean foods to get ripped.
The revision (and what Ive argued for
ten years) should have been: eat a core
healthy diet and then, if you want to
eat some junk food to make up your
calories and macros for the day, do so.
But the pendulum swung too far.
Weve gone from one extremeeat
only clean foodto the othereat
whatever you want, just stay within
your macros. (For those new to this
debate, macros are the macronutri-
ents: protein, carbs and fat.) The IIFYM
diet states that you just need to hit a
certain amount of grams of each for
physique success.
Another example of the pendulum
effect is the fact the IIFYM diet makes
no recommendations about when we
should eat our food. Meal timing has
gone from one over-emphasised
dogmaeating six or more perfectly
spaced meals per dayto the opposite
STEVE TOWNSEND WWW.STOWNSEND.COM
end of the spectrumeat whenever
you want. The correct advice lies some-
where in between.
THE AM ANABOLIC WINDOW
A few years ago, when it started to
become clear that eating a certain
amount of calories in the morning
was both more anabolic and less
lipogenic (likely to cause fat storage)
than eating the same amount later in
the day, I came up with an idea. I called
it the AM anabolic window. Its a
spin-off of the post-exercise anabolic
windowa time when evidence
suggests it is important to ensure
adequate protein and carbohydrate
intake to optimise nutrient utilisation,
recovery and subsequent exercise
performance.
In a nutshell, the morning is just as
magical as the post-workout window,
possibly more so! Timing meals to
consume more calories earlier in the
day has a powerful affect on body
composition. But why is the morning
so special?
The two most important muscle-
building hormones are testosterone
and insulin. Testosterone is responsible
for starting protein synthesisthe
process that builds and repairs muscle.
Insulin helps drive protein, carbs,
creatine and other important nutrients
into the muscles. And guess what?
STOCK PHOTO, MURAT SENGUL

STOCK PHOTO
Insulin
function and
testosterone levels
peak in the morning!1,2,3
Any endocrinologist will tell
you testosterone levels fluctuate
during the day. In fact, studies show
testosterone levels are 20-25%
lower in the late afternoon.1 Guidance
therefore recommends that healthcare
professionals only measure test levels
in the morning, as afternoon readings
could test positive for impaired
testosterone production in people who
may actually produce adequate levels
earlier in the day.1
With regards to insulin, scientists
have long known that it doesnt work
as well later in the day. For a variety
of complex reasons, each molecule
of insulin can do more work in the
morning. This means that not only can
you store more energy in muscle cells,
meaning better pumps and more
energy for muscle building and your
gym session, but there is less excess
insulin in your body to curtail the
fat-burning process or put you in
fat-storage mode.
102 MUSCLE & FITNESS
MOVING EXACTLY THE SAME
CALORIES FROM EVENING TO
MORNING CAN IMPROVE WEIGHT
LOSS RESULTS FOURFOLD!
[NOTE: there are ways of influencing
insulin function with diet that can
improve your insulin function later in
the day, but for practical reasons this
is probably not convenient or desirable
for most people.]
Insulin activates fat-storage
enzymes like pyruvate dehydrogenase,
fatty acid synthase and acetyl-CoA
carboxylase, and simultaneously
inhibits fat breakdown by impeding
hormone sensitive lipase. Therefore,
you want just enough insulin to be
anabolic and no more. Thats why
efficient insulin function is associated
with lower body fat levels. Eating more
of your calories in the morning makes
insulin more efficient throughout the
day while skipping breakfast makes
insulin function worse.3,4,5,6
Weve established that testosterone
and insulin do their best work in the
morning. This seems to suggest
that more morning food
equals less fat and more
muscle, but is there
any evidence that
food eaten in the
morning is less
likely to be
stored as fat?
The answer is
a definite yes! Ive
found almost 20 studies
showing that eating more
calories at breakfast results
in (or is associated with)
weight loss, fat loss, decreased
appetite, better insulin function
and healthier cholesterol and
triglyceride levels in the blood.
THE EVIDENCE
In one study, obese women ate either
a low calorie, low carb diet or a high
calorie, high protein diet for eight
months. Half the total calories were
eaten at breakfast. Interestingly, those
who ate a bigger breakfast lost four
times more weight.7 The crazy thing is
that the big breakfast group actually
ate significantly more food, but still
lost more weight, simply by eating
more calories at breakfast.
A recent study confirming these
results showed that when two groups
were given the same 1,400-calorie
diet, the group that ate half those
calories at breakfast lost over twice
as much weight as those who ate half
at dinner.8 They also lost more inches
around their waist, had better insulin
function and healthier blood triglycer-
ides. In fact, blood triglycerides got
worse in the big dinner group, even
though the low calorie diet should have
had the opposite effect. Higher blood
triglycerides indicate poor insulin
control and greater risk of diabetes
and cardiovascular disease.
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REGULAR SMALL MEALS
IMPROVE INSULIN FUNCTION
Even more recent research has found
a similar effect. When 420 people went
on a weight loss diet for 20 weeks,
those who ate more calories later in
the day lost weight slower and lost
significantly less in total.9
Using DEXA scansthe most
accurate body composition measure-
ment equipment availableanother
recent study found that people who
regularly ate breakfast had lower body
weight, smaller waist size and lower
body fat percentage than those who
usually skipped breakfast.10 This study
focused on teenagers, showing that its
not just overweight adults or those
with bad insulin function who benefit
from eating more calories earlier in
the day.
Another study has also looked at
what happens if people eat most of
their calories in the evening. Compar-
ing those who ate over half their daily
For references to this article go to www.muscle-fitness.co.uk/scientific-references
If you missed last months Muscle Nutrition article, you can buy a back issue in print at
weidermailorder.com/4-backissues or as a digital edition at https://dig.muscle-fitness.eu
104 MUSCLE & FITNESS
calories after 7pm with normal
eaters, researchers found they had
a much higher body mass index on
average (they were heavier than
normal eaters of the same height).11
So, according to five well-conducted
studies (and there are others), looking
at hundreds of subjects, simply moving
exactly the same calories from evening
to morning can improve weight loss
results fourfold!
OVERALL MEAL TIMING
Many people have also been question-
ing the multiple small meals body-
building dogma, which usually dictates
that six meals should be eaten at
evenly spaced intervals each day.
The evidence to support this strategy
is not as strong and is far too volumi-
nous to review here, but a slight
majority indicates that regular,
smaller meals improve insulin function,
STOCK PHOTO
increase thermogenesis and may
improve body composition (promote
more muscle and less fat mass).12,13,14
CONCLUSION
It seems the trend towards having little
regard for when you eat your calories is
highly questionable. If youre eating too
many calories at night, more are going
to end up around your waist in the form
of fat, which makes perfect hormonal
sense. Your body is at its most anabolic
in the morning, when testosterone
levels are high and insulin works most
efficiently and is less likely to interfere
with fat burning and cause fat storage.
Let the self-appointed experts brag
about the box of biscuits they ate
before bed! Maybe one day theyll read
the research and realise theyve fallen
victim to the pendulum effect! M&F
Mark Gilbert has a B.Sc. in nutrition
and is an ISSN-certified sports
nutritionist. Hes been involved in the
sports nutrition industry for 20 years
and is a director of MuscleGenes.com
and FitnessInventor.com
FIGHT GO
WHAT HAPPENS WHEN YOU PIT THREE
AGAINST THREE MMA FIGHTERS IN ONE
NICOLA JOYCE FINDS OUT
106 MUSCLE & FITNESS
NE BAD
SUPERFIT RUGBY PLAYERS
CRAZY CROSSFIT CHALLENGE?
PHOTOGRAPHY BY SIMON HOWARD
MUSCLE & FITNESS 107
 uick question.
Whats the toughest
form of training?
Hands up if you
answered mixed
martial arts, rugby
or CrossFit.
Now imagine what might happen if When we got wind of the friendly
we were to pit two teams of athletes rivalry we decided to step in and set up a between rounds. So it lasts 30 min-
three MMA ghters and three rugby tness challenge involving elite athletes utesand for 25 of them youre going
union playersagainst each other in a from two different sports. So we
head-to-head contest based on a classic recruited a team of tough guy ghters
CrossFit challenge. and a team of rugby bruisers.
Thats exactly what we did on a Chapman, fellow heavyweight
sweaty afternoon at Fight-Science gym Oli Thompson and amateur K-I
in Aldershot. But before we get into the ghter Paul Burch defended the
details, heres how it came about. honour of the ghters. Exeter Chiefs
Down at Fight-Science, owned by hooker Greg Bateman, Leicester
MMA ghter Nick The Headhunter Tigers loosehead prop Tom Bristow
Chapman, ghters and CrossFitters had and Dorking prop Seun Olayanju
been eyeballing each other for months, represented rugby.
each wanting to know if the other could All we needed now was a thoroughly
hack the intensity of their training. nasty tness challenge that would
108 MUSCLE & FITNESS
reduce even these big strong guys
to jelly.
Tom Wyles, who heads up the
CrossFit 1664 team that is based at
Fight-Science, smiled at the thought.
Ive got just the thing, he grinned
WELCOME TO FIGHT GONE BAD
Fight Gone Bad was designed to
simulate the timeframe and physical
demands of an MMA ght and consists
of ve repetitions of a ve-minute
round, with only a minutes rest
at out. Professional mixed martial
artist BJ Penn described the circuit as
being like a ght gone bad when he
tried ithence the name.
Its since become one of the classic
benchmark CrossFit WODs (workouts
of the day): a gut-wrenching, muscle-
busting, heart-pounding combination
of full-body weighted exercises,
plyometric athleticism, and cardio-
vascular killers, performed against
the clock and scored to calculate a
winner.
The fighters
feel the pace
HERES WHAT IT INVOLVES
1) Wall-ball (9 kg) throws for reps
(above a 10 foot high target line)
2) Sumo deadlift high pull (35 kg) for reps
3) Box jumps (20) for reps
4) Push-press for reps
5) Row for calories
Fight Gone Bad gives us a level playing
eld, explained Tom. None of our
athletes today will have anywhere to hide.
So, which would prevailthe team-
work and brawn of the rugby lads, or the
ercely focused, conditioned physiques
of the MMA guys?
We started with a run-through of
exactly what constituted a successful rep.
The 9 kg wall-ball had to touch the wall
above the 10 foot line, and the hip crease
had to be below the top of the knee at the
start of each rep.
The bar for the sumo deadlift high pulls
had to touch the oor, and then reach the
clavicle. The 20 inch box jumps had to start
with a double foot take-off, and nish with
a full hip extension, and each push-press
would have to be locked out as a full rep.
The row simply had to be as fast and
110 MUSCLE & FITNESS
furious as possible to burn the greatest Oli Thompson forces
number of calories. another rep on the
push-press
push-press
This workout would hit specic
metabolic pathways to failure, pushing
the athletes to breaking point before
allowing them to move on to the next
station. Dont forget, the clock is
relentless, said Tom. So keep going,
even if you start falling off the box and
skinning your shins.
The huge clock on the wall began to
count down, bleeping away the nal
seconds of freedom. Boys! Lets go!
called Tom, and they were off.
MMA MELTDOWN
The MMA ghters went rst, and were
soon racking up reps whilst the rugby
lads looked on apprehensively.
By round two, even these conditioned
MMA ghters were pouring with sweat,
grimacing and staring stonily ahead.
Oli, a former winner of Britains
Strongest Man, paused for a long time,
motionless in front of his push-press
bar, before picking it up and repping
the exercise out with a grim expression.
TEAM MMA

NICK THE HEADHUNTER CHAPMAN

Professional light-heavyweight UCMMA
fighter preparing for a world title fight.
Weight: 216 lbs / 98 kgs
Im dieting for my world title fight, Im
fatigued already. This battered me down.

OLI THOMPSON
Professional heavyweight fighter and
British champion, former Britains
Strongest Man, still holds world record
for the Viking press.
Weight: 258 lbs / 117 kg
That was the sort of stuff Id typically do
at two weeks out from a fight. I found it
very tough, its high tempo work for a
heavyweight.
Paul, the lightest of the ghters,
squeezed his eyes shut on the rower,
urged on by CrossFit athletes who had
all gathered to watch these brave souls
tackle a classic WOD.
By round three, the athletes were
wondering hopefully, Is this round four?
No? Oh.
When round four did arrive, it was clear
it would be the decisive one. The ghters
were suffering and had to dig deep. All
three had their eyes shut tight on the
rower as their cardiovascular tness was
pushed to the limit. At last, round ve was
over. The gym erupted in cheers, and the
ghters exchanged weary high-ves.
Nick managed one word: Horrible. Oli
was unable to speak. Paul described the
challenge as a cardio beast.
After a few minutes, Nick was able to
elaborate on his initial analysis: Ive had
easier ghts than that. In fact, no, scrap
thatall my ghts have been easier than
that! You can put that in print. I challenge
any ghter in the world to go through
that. Its relentless; no rest. Youre ghting
against yourself, youve just got to keep
pushing and get it done. Never again!
That never again lasted exactly seven
minutes before Nick was asking to have
another go.
RUGBY WRECKAGE
Now it was time for our rugby union
volunteers to tackle their rst Fight Gone
Bad. Having watched the ghters hard
out of the gates attack, they sensibly
paced themselves.

PAUL BURCH
K-1 fighter with three pro fights under
his belt.
Weight: 176 lbs / 80 kg
My training focuses on explosive power
and stamina, but today was an eye-
opener. It was consistently challenging,
no let-up.

112 MUSCLE & FITNESS

TEAM RUGBY UNION
GREG BATEMAN
Professional hooker for Exeter Chiefs
Weight: 247 lbs / 112 kg
Were built for power, for the front row of
the scrum. Well be great today for one
rep.
TOM BRISTOW
Professional loosehead prop for
Leicester Tigers
Weight: 251 lbs / 114 kg
I dont know what to say. That was
wonderful
SEUN OLAYANJU
Amateur prop for Dorking
Weight: 212 lbs / 96 kg
Im speechless. Total respect for anyone
who can get through Fight Gone Bad.
Wall balls are
tougher than
they look
The different mentalities of the two sets Meanwhile, Tom was totting up each
of athletes soon became apparent. The athletes score to reveal the nal results.
MMA ghters smashed it from the off. It Individually, rugby hooker Bateman beat
was every man for himself. But the rugby MMAs Chapman to top spot, posting a
players team mentality underpinned total of 468.
their approach. Ill carry you here, lads,
shouted Seun, the lightest of the bunch,
on the box jumps. Tom, Ive got you!
said Greg on the push-press, mindful of
the cumulative team scores. They
appeared to be getting stronger as the
challenge went on.
Still, all the encouraging team talk in the
world couldnt buffer the fatigue, pain and
lactic acid and by round three the rugby
lads were suffering. Their pace and
rhythm dropped, and signs of agony crept
into their stoic expressions.
In round ve, disaster struck when
Seun hit the oor, rolling on his back.
Youre a man down! said Tom. Seun
rallied, and the team pulled together, but
by the end of the nal round they were
utterly fried.
Seun fell out the rower and all three
stood or lay motionless, stunned and
unable to talk. In our minds, we were
pacing it, said Greg eventually. We knew
it would be a relentless 30-minutes and
we didnt want to burn out.
Box jumps straight after
deadlifts... not nice

Anything over 500 is considered a

THE FINAL SCORES
top score for Fight Gone Bad, said Tom, Team MMA: 1261
shaking Gregs hand. The team challenge Team Rugby Union: 1105
was settled as he read out the nal scores:
MMA 1,261; Rugby Union 1,105.
INDIVIDUAL SCORES
Think you train hard? We took two of Greg Bateman 468
the ttest breeds of athlete, encouraged Nick Chapman 458
them to smash themselves to bits, and Oli Thompson 430
recorded the evidence. If you fancy a Paul Burch 373
Tom Bristow 352
real challenge, try Fight Gone Bad for
Seun Olayanju 285
yourself. M&F
M&F WISHES TO THANK CROSSFIT 1664 AND
FIGHT SCIENCE GYM IN ALDERSHOT.
FOR MORE INFO VISIT WWW.FIGHT-SCIENCE.CO.UK
 IN THE WAKE
OF THIS YEARS
MR OLYMPIA,
M&F
PRESENTS
THIS
Q&A WITH
PAST OLYMPIA
CHAMPIONS BY Jo e Wu e bbe n

A lot has changed in bodybuilding symmetry necessary to win on the

since the inaugural Mr Olympia
competition in 1965. Training
equipment has become more
high-tech, supplement science is
light-years ahead of where it was
then, and bodybuilders no longer
drink beer between sets of squats
(as a young Arnold Schwarzenegger
was known to have done on at least
one occasion). But the basic tenets
Olympia stage havent changed
substantially. In fact, much of the
advice disseminated by Larry Scott,
historys rst Mr O, is still valid today.
Here, we present a question-and-
answer session with bodybuildings
greatest champions, pulled from
the archives dating back to when
each was at the peak of his career.
Their words of wisdom have stood

ETERNAL
of building the size, shape, and the test of time.

118 MUSCLE & FITNESS

 ARNOLD
SCHWARZENEGGER
Mr Olympia 197075, 1980

Q: Arnold, even though your biceps

are huge and thick, I notice
theyre also quite high. Is
there one exercise youd recommend for
this effect?
ARNOLD SCHWARZENEGGER: There
are a number of movements that will build
the biceps peak. But if I had to choose just
one, Id say alternate supinating curls.
Hold a pair of dumbbells in the standing
position, back of the hands facing
forwards. One arm at a time, as you start
curling, rotate the hand so that the palm
faces upwards. Two inches from the top of
the curl, twist your hand so that the little
nger is higher than the thumb, and
forcibly tense the biceps. The pain of
contraction is incredible. Lower the
dumbbell in the exact reverse manner that
you curled it. Repeat with the other arm.
Alternate 10 reps with each arm. Do ve
sets with a minute of rest between sets.

WISDOM MUSCLE & FITNESS 119

If you
really want

ZELL ER/FITNE SS PUBLICATIONS INC./COURTESY OF WEIDER HEALT H & FITNESS; CARUSO/COURTESY OF WEIDER HEALTH & FITNESS
cannonball
LARRY SCOTT
delts, you have Mr Olympia 196566
to work them
until you Q: Larry, can you suggest an exercise for
my deltoids thats unusual and will give
me cannonball delts like yours?
LARRY SCOTT: If you really want
feel theyre cannonball delts, you have to work them
until you feel theyre falling off the shoulder
falling off girdle. Heres a really great exercise for
making those delts grow! I call it the
the shoulder three-way seated side raise. Grab a pair of
dumbbells and sit down on a at bench
girdle. with your abs braced. Raise the dumbbells
to the side and all the way overhead until
they touch; lower and repeat for four reps.
Without stopping, raise the dumbbells to
the side to shoulder height, then bring
them together in front of the body until they
touch; keeping the dumbbells on the same
level, return them to the sides and then
lower them back to the starting position.
Do four reps this way. With no rest, raise the
dumbbells out to the side to shoulder height
for as many reps as you can dobut dont
stop here; do some forced reps by having a
training partner assist you for several more
reps until you cant do another no matter
what. When you nish ve sets of this
torture-bombing movementresting no
more than 45 seconds to one minute
between setsthe delts will be pumped
to the maximum, right down to the bone!
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FRANK ZANE
Mr Olympia 197779

Q: I have a problem with making

my calves look wide when viewed
from the front. What can I do to
develop them more on the inside and the
outside heads?
FRANK ZANE: To develop calf
width, you must work the soleus
muscle, which is a deep muscle
underlying the gastrocnemius.
This muscle comes into play when
the knees are bent while doing calf
movements. The soleus is worked
especially well with seated calf
machine raises. Do six sets of 15 reps,
getting a complete stretch on each rep
with a heavy weight. Do 15 burns after
each setquick, bouncing reps that
are meant to push blood into the
muscle. After the six sets of seated
calf raises, do six sets of 25 donkey calf
raises. Turn the toes in, heels out, bend
the knees, and keep the upper inside
of the thighs touching throughout the

ZEL LER/ FITNESS PUBLICATIO NS, INC./CO URTE SY WE IDE R H EALTH & FITNESS; COURTESY OF WEIDER HEALTH & FITNESS
movement. Again, stretch as low as
possible and come to a complete
extension on each rep. Done three
times a week, this programme will
do wonders for your calves.

among three deltoid Finally, Phase 3 was

LEE HANEY phases. Each stage a killer pre-contest
Mr Olympia 198491 was designed with a workout that Id turn
specic goal in mind. to only during the

Q: Ive been
on the
same basic
programme for about
When you train the
same wayusing the
same exercises, set,
and rep schemesfor
The rst phase was
a mass builder. It
consisted of basic
exercises performed
eight to 10 weeks
before a showit was
simply too intense to
perform year-round.
six months. Would it a prolonged period, with heavy weights, It involved dropping
be OK to mix things the body begins to and rest periods of the poundage,
up now? adjust to the stresses around one minute. increasing sets and
LEE HANEY: Not it receives. Without The second phase reps, and reducing
only do I think it new stimulation, the was designed to the rest period
would be OK, body wont grow carve detail into my between sets
I think its probably bigger or stronger. shoulders. There to only the amount
necessary. The term Let me explain by were more sets and necessary to catch
for it is cycling, using my shoulder shorter rest periods my breath. Its as
and its something training as an (about 35 seconds), intense as it gets,
I employed in my example. Through- which meant using but worth every
own training. out the year, I rotated less weight. drop of sweat!

I think its quite benecial to periodically change

your workouts. The term for it is cycling.
122 MUSCLE & FITNESS
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RONNIE COLEMAN
Mr Olympia 19982005

Q: How can I bring up a lagging muscle

without cutting back on the training
of dominant muscles?
RONNIE COLEMAN: Negative
terms such as cutting back are not
in my vocabulary. If I need to bring
up a muscle or a muscle group, I
work it harder, regardless of how
hard Im training everything else.
I nd a way to reach deep down
inside myself to force lagging
muscles to grow faster, whether by
using more weight, more intensity,
or more reps with the same weight.
I do whatever it takes to go above
and beyond.
When I want to whip a lagging
muscle into shape, I think in terms
of two goals: more strength and more
hardness. To build more strength,
I have to concentrate on using more
weight; more weight requires harder
work; harder work takes me beyond
the level of my previous workout,
which pushes the muscle to further
growth. In short, an increase in size
results only from my commitment
to increase my strength.
Hardness, on the other hand, is
built by repetitions. Just as steel is
hardened by intense heat, so a muscle
is hardened by pressurising it with
blood. Higher reps mean a harder
muscle. Thats the reason most of my
reps are in the 1215 range. A huge
muscle is worthless if it isnt ripped
and steel-hard.

When doing them, I like

JAY CUTLER to keep my feet forwards,
Mr Olympia 200607, 200910 in front of my body, rather
than behind. When you
KE VIN H ORTO N; BLAKE L ITTL E

Q: What exercise
can I do to build
the biggest
possible triceps?
JAY CUTLER: Looking
at pictures early on,
I realised that gymnasts
who work on the rings
always have big triceps.
Putting the triceps
in a locked-out position
seems to be the best
bring your legs back,
youre hitting more of the
chest because it causes
you to lean forwards. To
way to produce growth, hit the triceps, you want to
so I favour dips as a stay as upright as possible.
great mass builder Keeping your feet
for the triceps. forwards helps this.

124 MUSCLE & FITNESS

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DORIAN YATES free weights and work around some
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and I still use them
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NO
EXCUSES
ROHAN MURPHYS JOURNEY CONTINUES TO INSPIRE
126 MUSCLE & FITNESS
BY BEN RADDING PHOTOGRAPHS BY AHMED KLINK
 Rohan Murphy cant stop smiling. Even when the
29-year-old American Paralympic powerlifting
hopefulcapable of benching six plates without the
use of his legsis prompted by a photographer to
show some grit during a 100-pound dumbbell bench
press, a sneaky grin appears at the corners of his
mouth. His 2008 Nike No Excuses commercial, in
which he dips, does handstand push-ups, and spins
around like a breakdancer, is set to the happy-go-
lucky tune of Burl Ives The Doughnut Song. Theres
a moment in the ad, after a set of dips, that he smiles,
chuckles, and shakes his head like a coy teenager
being asked to the prom. When asked why he smiles
so much, his reply is, Why not? Life is good.

But when he was a kid, Murphy wasnt always so elated. In fact, he

felt like he was on the outside looking in when hed go to friends Little
League and soccer games. His older brother was a decent high school
athlete, and Murphy would dutifully watch from the sidelines. He was
named after one of his fathers sports heroesRohan Kanhai, a West
Indian cricket player. He loved sports, but sports werent exactly
on the cards. Due to a congenital deformity, Murphy had his legs
amputated when he was just four years old.
It was tough for me growing up disabled. because I rejected it,
Murphy says. I wanted my life to be like everyone elses. Because he
couldnt play he felt he couldnt be the one thing he wanted to be: a
normal kid.
What normal kid doesnt want to play? says Ron Croteau, wrestling
coach and PE teacher at East Islip High School on Long Island, in New
York, where Murphy grew up. So we got him out to wrestling.
It started slowly. He was 14 years old when he was made equipment
manager of several East Islip sport teams. Then Coach Croteau had

128 MUSCLE & FITNESS

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I WOKE UP. I SAID TO MYSELF, YOU KNOW
WHAT? I DONT HAVE LEGS, AND MY LIFE IS GOING
TO BE DIFFICULT. AND FROM THEN ON I REALLY
EMBRACED BEING DISABLED.
him working out, treating him like every one of the other kids.
Eventually, Murphy hit the wrestling mats.
I put a lot of pressure on myself, says Murphy, because I knew
I was the only kid out there competing without legs, with a disability.
But after that rst year, it became easyI knew I had nothing
to lose.
His rst year wrestlingon the JV squadhe went 213.
The next year, he wrestled varsity and nished 256. He capped
his senior year at East Islip with a 302 record.
You see a lot of guys sitting out, says Angel Rivera, a high school
teammate of Murphys and currently a personal trainer at Golds Gym
in Islip, where Murphy now trains. Theyve got cramps, theyve got
injuries, theyre tired, they dont want to run their sprints. But theres
Rohan right alongside us, running on his hands. Theres nothing he
feels he cant do. And if someone tells him no, hes going to try to prove
them wrong.
130 MUSCLE & FITNESS
These days, Monday is a chest workout.
Tuesday is back. Thursday is shoulders, and Friday
is arms. Murphys four-day-a-week routine is
gruelling, with up to an hour and a half each day
spent in Golds, where hes had a free membership
since the summer of 2010. His eyes are set on Rio,
and qualifying for the 2016 Paralympic Games as a powerlifter
something he became interested in as a student at Penn State
University.
There, Murphy was a walk-ona walk-on without legs, he
jokeswith Troy Sunderlands legendary wrestling programme.
The team welcomed him and, as happened in high school, in a team
environment he felt like a normal kid. He abandoned the prosthetic
legs he occasionally wore. They werent him.
I woke up. I said to myself, You know what? I dont have legs, and
my life is going to be difcult. And from then on I really embraced
being disabled, he says.
He also has goodand painfulmemories of Eric Childs, the
strength and conditioning coach at Penn State, and the rst man
to put a 45-pound plate on Murphys back for a push-up. Murphy
calls him the mad scientist who designed the majority of
Murphys workoutsthe ones he now does every week at Golds,
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a combination of weights, calisthenics, and plyometrics fashioned
to make Murphys upper-body strength truly imposing.
Murphys bench pressthe lift hes working on for the Rio
gamesis his main focus. His best press so far is 350, which he
did in competition a few weeks ago. That number is truly
remarkable considering that he doesnt have legs. Powerlifters
are able to move so much weight in the bench press because they
use their legs and hips to drive the weight, says CJ Murphy (no
relation to Rohan), Master of Fitness Science, a powerlifter and
the owner of Total Performance Sports in Everett, Massachusetts.
Not having the ability to use leg drive makes Rohans strength
much more impressive.
Murphy is working up to 375400 pounds, and is still looking
for sponsors for his powerlifting. When hes not at the gym, hes
on the road, working as a motivational speaker hired by schools
and corporations to provide no excuses inspiration and deliver
common-sense encouragement. I always tell people theres no
elevator to success, he says. If you want to do something special
or meaningful, you have to take the stairs.
Murphy recently spoke in Newtown, Connecticut, where the
NOT HAVING THE ABILITY TO USE LEG DRIVE MAKES
ROHANS STRENGTH MUCH MORE IMPRESSIVE.
FOLLOW ROHANS JOURNEY ROHANMURPHY.COM
132 MUSCLE & FITNESS
Sandy Hook school shooting took place last December, and is the
founder of CatchSpark, his own inspirational social network.
Catchspark.com, with uploaded quotes, videos, and pictures, all
geared towards inspiring the next Rohan Murphy. His goalapart
from a big benchis to speak in every state in the U.S.
You give every kid a chance, says East Islip coach Croteau.
And because so many men and women did that for Murphy, and
gave him room to work hard, theres not a bit of cynicism, not even
a hint of bitterness in him. He just had a great smile about him,
Croteau adds. He was just a kidyou treated him like everybody
else. But where hes gone to now has just amazed me. Murphy
still stays in touch with the coaches who made all the difference to
him, the coaches who took a chance on a kid without legsCroteau,
Sunderland, Childs, and Teri Jordan, Penn States disability recreation
programmes coordinator, who helped him pursue powerlifting in
college.
Now, his eyes are set on Rio and the nal 25 states he hasnt
spoken in yet. Hes found his next, newest family at Golds in Islip,
where he can get whatever he needs, from a spot on the bench
press to a kiss on the cheek. Right after we come in, a personal
trainer named Debbie walks up to him, lays
a smooch on his chops, and asks, Hows my
man today? Murphy grins wider. He cant
stop smiling. M&F
FACEBOOK.COM/ TWITTER.COM/ INSTAGRAM
ROHANMURPHYFANS ROHANMURPHY @ROHANMURPHY
BIGGER
STRONGER
FASTER PHOTOGRAPHY BY PAUL CORKERY

134 MUSCLE & FITNESS

LIKE STRONGMAN TRAINING BUT ARENT BIG ENOUGH TO
COMPETE IN STRONGMAN? A NEW EVENT CATERS FOR IT.
GEORGIA SIMMONS REPORTS AND REVEALS HOW YOU CAN BUILD
EXPLOSIVE POWER WHATEVER YOUR SIZE
C
halk dust is flying in the breeze
of the car park at The Training
Lab, a high performance gym
in East Sussex that is about
to host a unique contest called Bigger,
Stronger, Faster.
Teams are limbering up, cracking
their necks and gingerly surveying the
equipment, which includes yokes, logs,
a farmers walk and even skips.
It might be strongman gear, but this is
not your average strongman contest and
the competitors are not your average
strongmen.
The event is a CrossFit/strongman
hybrid, requiring a combination of
brute strength, functional fitness
and explosive power.
It is strongman for the dynamic
men and women who are phenomenally
powerful pound-for-pound but who
would be dwarfed by the behemoths
in conventional strongman contests.
Success here isnt about slamming out
world record single rep maxes; it is about
hitting 80 or 90% of your max over and
over again.
In the male category, there are three
teams of four and 52 individual competi-
tors. The individuals are divided into
lightweight, middleweight and heavy-
weight categories.
Seventeen women, divided into
lightweight and heavyweight categories,
are also competing. Its refreshing to see
the female events given just as much
Andy McKenzie
attention, and inspiring to see so many
females getting stuck inespecially as
so many are competing for the first time.
There are four events: deadlift, farmers
walk and yoke, log clean and press, and a
medley. The men do exactly the same as
the women but use heavier weights.
The deadlift is scored by total number
of reps across three different deadlift
bars, using fat, standard, and reverse
grips. The weight used ranges from
60 kg in the female lightweight category
to 180 kg in the male heavyweight.
The farmers walk and the yoke involve
carrying the two items of gear a set
distance in the fastest possible time.
Log clean and press is about performing
the maximum number of reps, and for the
medley the athletes have to pull a sled
across a line before loading barrels and
sandbags onto a skip.
One team that consistently hit the
90% mark was Team Impact. Captained
by CrossFit athlete Charlie Menter,
supported by teammates Dominic
Khrys Kyriacou shoulders the yoke
Tom Chivers
Pullen, Dave Jones and James St Leger,
the guys are not built like strongmen but
are incredibly strong pound for pound.
Its that strength-to-weight ratio that
makes the Bigger, Stronger, Faster
concept appealing to so many and made
Team Impact champions on the day.
Khrys Kyriacou was another standout
performer. She is 46 years old and only
began power training six months ago but
she finished third in the lightweight
womens event.
Others were competing at Bigger,
Stronger, Faster for a second year and
churned out some impressive results.
Gina Collins won the womens light-
weights, thanks partly to a stunning
deadlift performance. Weighing just
56.5 kg, she managed a staggering
30 reps with 60 kg in 75 seconds.
Bigger, Stronger, Faster aims to
allow people from all walks of life to
get involved in the competitive side of
strongman without the fear of being
too small to compete.
Because the weights are lighter, you
dont have to be built like ydrnas
Savickas to take part. Its about being
strong for your size and having supreme
functional fitness and endurance.
TRAIN LIKE A
STRONGMAN
If youre thinking of getting involved in
next years event, or just like the idea of
training for strength and functionality,
event organiser Andy IronMac McKenzie
has some tips.
Andy is a fitness nut. After serving
in the military as a rehab specialist for
amputees, he worked as a strength coach
in professional rugby league and now
owns The Training Lab, where he coaches
a variety of athletes from CrossFit to
mixed martial arts fighters.
McKenzie runs training camps for
prospective Bigger, Stronger, Faster
competitors, which are divided into
sessions for those who can already lift
the weights used in competition and
those who cant.
Even if youre strong enough its still a
good idea to put on a bit of size so youre
at the top of your weight category. Just
ensure its lean mass rather than bulk
because youll need to be quick.
If youre not strong enough, focus on
doing 4-6 sets of 2-4 reps to increase
Jos Thompson-Rule in the medley
136 MUSCLE & FITNESS
Kyriacou on the log clean and press
strength. Training should be at 85% of
your one-rep max. Dont be the guy
constantly going for a one-rep max. Thatll
cause depletion and over-reaching, frying
your central nervous system and requiring
long recovery periods between sessions.
If youre a complete beginner, youre
Matt Szczerbinski tackles
going to need a more structured the farmers walk
programme. Novices to this type of
training should adopt the following
three-phase approach, with each phase
lasting six weeks.
Phase 1: CONDITIONING
Do higher reps of 8-12, working at
70-75% of your one-rep max. Focus on
compound lifts, push pulls, squats etc.
At this stage it is also crucial to practise
the actual events. If you dont have
access to yokes or farmers walk kit,
use dumbbells or load up barbells.
Phase 2: STRENGTH
Work in sets of 3-6 reps at around
80-85% of your max.
Sean Cole
deadlifts
ARTIST: ATTILA FUTAKI

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 WINNERS

FEMALE LIGHTWEIGHT: Gina Collins

Andy McKenzie (left) congratulates Team Impact members James St Leger,

Charlie Menter, Dave Jones and Dominic Pullen

Phase 3: POWER
Work in sets of 1-3 reps at
90% of your max or above.
Between 1-2 weeks out, some
teams also engaged in a de-load, FEMALE HEAVYWEIGHT: Louise
Richardson
working with no more than 50% max
to give their bodies optimum time to
recover and prepare.

NUTRITION
Ultimately, this comes down to whether
you need to make or increase weight.
Regardless, Andy believes its always
Meg Robson good to cycle carbohydrates. This means
rotating your diet over a set number of MALE LIGHTWEIGHT: Sean Cole
Tom Chivers days to either have high or low amounts of
carbs. James St Leger from Team Impact,
and Matt Szczerbinski who finished
second in the heavyweight mens event
both adopted this approach.
Andy recommends brown rice, oatmeal,
sweet potatoes and other vegetables as
the main carb sources for this kind of
training. Keep your protein intake high
to accommodate the anabolic effect of
MALE MIDDLEWEIGHT: Tom Chivers
power training.
Bigger, Stronger, Faster is a challeng-
ing, painful, sweaty, exhausting and
downright crazy way to achieve optimal
functional fitness and extreme strength
and conditioning. But as Andy says, this
kind of training is worth it. Chances are
you will smash through training barriers,
unleash newfound strength, and perform
like never before. M&F
MALE HEAVYWEIGHT: Serge Licis
See the video at: www.muscle-fitness.co.uk/video/88/bigger-stronger-faster TEAM: Team Impact
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 THE WEIDER PRINCIPLES

PARTIAL REPS LIMIT YOUR RANGE OF MOTION

TO MAXIMISE MUSCLE OVERLOAD
There is no Weider Full Range of Motion Principle. I just made it up.
Perhaps the fact that you should strive for complete reps that go
from an all-out stretch to a thorough contraction was simply too
obvious for Joe Weider to codify in a principle. It has long been an
exercise fundamentaland were about to break it. You dont have
to go all the way. Sometimes an exercise is made more effective
by using only part of its range of motion. The Weider Partial Reps
Principle increases tension by decreasing movement.

BY GREG MERRITT

140 MUSCLE & FITNESS

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MUSCLE & FITNESS 141

THE WEIDER PARTIAL
REPS PRINCIPLE
This is one of the most confusing
training tenets. Thats because when
bodybuilders refer to partial reps
(or just partials) theyre often
speaking of reps done for a shorter
range of motion after reaching
failure with full reps. In contrast, the
partials of the Weider Partial Reps
Principle are done from the first rep
to the last, and there are no full reps
in that set. For our purposes, partials
done only to extend a set beyond
full-rep failure are called burns.
They have their own Weider principle,
and well focus on it in a future
instalment of The Weider Principles
to further clarify the differences.
Partial reps are not compatible with
every exercise. Some lifts (like power

MARC ROYCE

SEATED
BARBELL
CURL
 PARTIAL REPS ROUTINE
Our partial reps routine works biceps
with two half-rep exercises sand-
wiched around one full-rep exercise.
Seated barbell (or EZ-bar) curls work
only the top half of the movement
because the bars descent ends at
your thighs (parallel to the floor).
Preacher EZ-bar curls are the full
range of motion exercise. Cable half
curls can be done either standing
with a bar attached to a low cable
or lying on a flat bench with a bar
attached to a high cable. In either
case, do reps focused only on the
top half of the curls.

PARTIAL REPS BICEPS ROUTINE

EXERCISE SETS REPS
SEATED BARBELL CURL 4 1012
PREACHER EZ-BAR CURL 4 1012
CABLE HALF CURL 4 1012

PREACHER
EZ-BAR CURL
cleans) are too ballistic, some (like
shrugs) have too short a range of
motion, and some (like squats) have
less bodybuilding benefit when done
with more weight for a brief movement.
On the other hand, for bodybuilders,
partial deadlifts are arguably superior
to full deadlifts because, by doing rack
deads that focus only on the top half
of the movement, lower-body stimula-
tion is limited and thus a greater focus
is placed on back and traps. But its
not just compound lifts that can
benefit from partials. Isolation
exercises with strong contraction
points are also good candidates. Lifts
like side laterals, barbell curls, and leg
KRAUSE, JOHANSEN

extensions can be made more intense

by lowering each rep only halfway and
thus placing a greater emphasis on
contractions.

144 MUSCLE & FITNESS

ADVANTAGES
Here are the PLUSES of using
partial reps
Q CONTINUOUS TENSION By
focusing on only a portion of a rep,
you can remove the part(s) of a rep
when tension is lessened. For
example, when you do full biceps
curls, biceps tension is lost at the
start of reps when your arms are
straight. If you do only the top half
of curls, your biceps never rest.

Q FOCUS COMPOUND EXERCISES

By working only part of a com-
pound exercise, you can target
one body part instead of multiple
body parts. For example, if you
do bench presses in a power rack
set up so the bar travels down
only a few inches on each rep,
youll work the triceps more than
usual (and the pecs and front
delts less) because your triceps do
most of the work when locking
out bench presses.

DISADVANTAGES
There are two POTENTIAL PITFALLS
to utilising partial reps
Q MISSING THE GROOVE It can be
difficult to hit the correct depth
each half rep. For example, if you
do top deadlifts without a power
rack youll probably spend too
much effort trying to stop the
descents of reps, losing your focus
and potentially wrenching your
back. Use a power rack. On
exercises that dont work with
a power rack, a spotter can help
you maintain rep depth and the
MARC ROYCE

correct groove.

Q REDUCED RANGE OF MOTION

Partial reps can be a growth
disadvantage if you rely on them
too much. Generally, going all the
way is better than half measures.
Use partials as an occasional
technique to focus the tension of
one or two exercises per body part,
but you should maintain a full
range of motion on the other
exercises for that body part.
CABLE HALF CURL
FRESH TAKE
Partial reps and full reps can be
combined in the same set. The
classic way to do this is the
21-curla set of biceps curls that
starts with seven reps of bottom-half
curls, then goes to seven reps of
top-half curls, and ends with seven
full reps. Numerology aside, theres
nothing magical about 21s. You can
do a variety of half-rep and full-rep
combinations, and you can do these
with various exercises. Leg exten-
sions and leg curls are two good
candidates for 21s or 18s or
whatever number you hit. The
important thing is to start with half
reps and end with full reps. M&F

146 MUSCLE & FITNESS

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TRAINING
TALK
THE BAD BOY RETURNS
BRITISH MMA FIGHTER PAUL DALEY TALKS ABOUT
SUCKER PUNCHES, CONTROLLING HIS DIET AND
HIS COMEBACK THIS MONTH
very sport has heroes and
villains. When Paul Semtex
Daley sucker-punched Josh
Koscheck after the bell in a
2010 UFC bout, he instantly became
mixed martial arts best-known bad boy.
UFC president Dana White unceremo-
niously dropped the British welterweight
and promised he would never return.
Since then, Daley has matured, both
in the octagon and as a man. Hes still
an explosive fighter, famed for knockouts
(23 in 46 fights), but hes more disciplined
and focused.
The Londoner, who is on a four-fight
winning streak, has just re-signed with
British promotion BAMMA. We caught
up with him during fight camp for his
scheduled BAMMA return on December
14 in Birmingham.
MUSCLE&FITNESS: Are you looking
forward to being back with BAMMA?
PAUL DALEY: Yeah definitely. Ive won
with them twice already. Both fights
were supposed to be for the belt but
unfortunately at that stage in my career
I wasnt as disciplined as I am now so
I didnt make weight.
M&F: Will having just a month
between fighting Alexander Yakovlev
and your BAMMA return affect your
preparation?
PD: No, not really, itll be a dual prepara-
tion. Im always in training anyway and if
Im not Im coaching so my preparation
will just carry on as normal. Ill have a few
148 MUSCLE & FITNESS
BY MATT TURNER
PHOTO BY GEORGE FAIRBAIRN
days off after the fight and be straight
back in the gym.
M&F: How is fight camp going?
PD: Ive just been to Holland, doing some
southpaw sparring for my opponent in
Moscow. Now Im about to head out to
Thailand for an intensive 10-day training
camp. Theres guys like Brian Ebersole,
whos only lost once in the UFC, and Roger
Huerta, the former UFC title challenger out
there. Its going to be Thai boxing, Brazilian
jiu-jitsu and wrestling all day, every day.
M&F: How much time do you spend
in the gym?
PD: Im in there all the time. If Im not
in the gym Im either on daddy duty or
sleeping. Im doing sports performance
training at H3 Performance in Notting-
ham once a week on top of my sparring
and MMA training. Weve been doing that
for the last 12 months now; its played a
big part in my recent success. It helps
to maintain my explosive style and with
making weight.
M&F: What does a sports performance
session involve?
PD: It varies. It can be battle ropes, tyre
flipping, prowler work, pull-ups, floor
press, bands; Ive even used their
rock-climbing wall. Ill also do some
endurance and isometric work, holding
positions against resistance, as well as
plyometric jumps and sprinting focusing
on explosiveness. It changes all the time
so theres not really a typical session.
M&F: Do you do any other cardio?
PD: Ill do three or four steady state
runs of about 5 km every week. It helps
to build stamina in my legs and with
making weight. Its also a good chance
to focus on the job ahead; it can be
quite meditative.
M&F: Are your weight problems
behind you now?
PD: Yes, the last four fights Ive been
on weight by a week before the fight.
My girlfriend has played a big part in
that by helping me maintain my diet
routine and Im much more focused
than I used to be. I used to put on too
much weight out of camp. Id get big
eating a lot of crap. Now I just eat
healthily. My health is just as important
as making weight so I make sure I get
the right foods in.
M&F: What is your diet like now?
PD: Pretty basic. Scrambled eggs
in the morning, salad for lunch with
a protein sourceeither fish or
chickenor sometimes vegetable
burgers, and then more vegetables and
protein for dinner, usually either beef
or fish. If I want a snack Ill have fruit
or a protein shake. I might deviate from
that a little bit during my weeks off but
basically what I eat during fight camp
is also what I eat out of camp.
M&F: Do you regret punching
Josh Koscheck?
PD: Yes and no. Obviously I regret the
act itself, but everything happens for
a reason. A lot of good things have
happened in my life since then. Some
of them wouldnt have happened if Id
stayed in the UFC. Obviously Id like to
go back there but Im happy to be back
with BAMMAtheyre doing great
things for British MMA.
M&F: Do you think theres a way back
for you with the UFC?
PD: Ive strung together four greatwins
and thats made its way back to the US
media and people are asking Dana
White why theyre not re-signing me. I
figure thats the way it will go. If I keep
winningbe it against big European
names or UFC veteransat some point
you have to question whether the guys
in the UFC can beat me. There will only
be one way to prove that and thats
having me back in the UFC.
PAUL DALEY
DATE OF BIRTH:
21 FEBRUARY 1983
BIRTHPLACE:
HARLESDEN, LONDON
LIVES:
NOTTINGHAM
HEIGHT:
5 FT 10 INS / 178 CMS
WEIGHT:
170 LBS / 77 KG FOR FIGHTS;
185 LBS / 84 KG OFF-SEASON
CAREER HIGHLIGHT:
BEATING MARK WEIR AT CAGE
RAGE AT WEMBLEY ARENA IN 2007
AMBITION:
TO GO DOWN AS ONE OF THE
BEST POUND-FOR-POUND BRITISH
FIGHTERS EVER AND BE ONE OF
THE BEST IN THE WORLD.
TRAINING ADVICE:
IF YOU HAVE A GOAL, KEEP
WORKING UNTIL YOU HIT
IT AND THEN CREATE A
NEW ONE. THE JOURNEY
IS NEVER OVER.
SPONSORS:
BANNED FIGHTWEAR,
HOOLIGANS UNITED,
MAXIMUSCLE,
H3 PERFORMANCE,
TIGER MUAY THAI
AND BLUE APPLE
JEWELLERY
CONTACT:
ON FACEBOOK:
PAUL SEMTEX
DALEY

IF I KEEP WINNING YOU

HAVE TO QUESTION
WHETHER THE GUYS IN
THE UFC CAN BEAT ME
MUSCLE & FITNESS 149
TRAINING TALK
WORLDS FITTEST WOMAN
MANCHESTER FIREFIGHTER SAM BRIGGS
CLAIMED THE TITLE AND $275,000 FOR WINNING
THE 2013 CROSSFIT GAMES
BY JOHN PLUMMER
PHOTO BY MATT MARSH
I
n April we published a feature on
CrossFitter Sam Briggs headlined
The Fittest Woman In Britain. Well, it
seems we sold her short. A couple of
months later Briggs flew to California and
won the CrossFit Games so she can now
claim to be the fittest woman in the world.
Her remarkable achievement, broadcast
on ESPN in America, prompted us to head
across the M62 a second time to see how
she did it.
MUSCLE&FITNESS: You missed last
years Games due to a fractured patella.
How did that affect your recovery?
SAM BRIGGS: For six months I couldnt
train my legs. During that time I did a
lot of gymnastics and worked with a
functional movement therapist to improve
my movement patterns. After I got past
the idea of not competing in 2012, 2013
became my aim so I had longer to prepare
myself.
M&F: You were the favourite to win.
How confident were you?
SB: I didnt sleep properly. Normally I
sleep well and dont get stressed. At the
end of day two I was in first place but
I was worrying about losing top spot
rather than fighting to win. I dont like the
pressure of being a favourite. Id rather
be a secret assassin.
M&F: How long did the Games last?
SB: We did three WODs (workouts of
the day) on Wednesday, recovered on
Thursday then did the remaining nine
events on Friday, Saturday and Sunday.
We were told of the first events, which
were a swim and two rowing tests, on the
Monday night. Three of the other events
were already announced, but for the
others we just had a couple of hours
notice.
M&F: How do you recover during such
a brutal schedule?
150 MUSCLE & FITNESS
SB: You just try to eat and sleep. I had a
massage each night. We didnt leave the
stadium until 9pm at night and had a
briefing at 7am, so they were long days.
Its hard to get enough food in. On the
run-up you have to make sure you are
fuelled right, then when it starts you have
to try to get a good breakfast and have
recovery shakes. My diet is fairly paleo
although I still have dairy.
M&F: What are your best events?
SB: Ive always been better at endurance
events but Im a more rounded athlete
than I was in 2011. My strength is a lot
better now and so is my movement and
I was surprised by how well I did in some
of the shorter WODs.
M&F: What was your reaction to
winning?
SB: It still feels like a dream. I dont know
if I ever truly believed it was possible.
Its obviously your aim and goal but to
achieve it is something else. I had a
couple of drinks at the after party but
I was so tired I only managed to last till
midnight.
M&F: When did you return to training?
SB: I flew back on Monday, arrived home
on Tuesday and trained on Wednesday,
I was absolutely dying but I didnt do
anything too taxing. It was just stuff to
keep moving. I get bored if Im not doing
anything.
M&F: Has your life changed?
SB: I have never had $275,000 before
so Ive been seeing a financial advisor.
I have extended my career break at the
fire service until January just to see
where this thing goes. Im still training
every day. The only difference is I dont
have the financial worry I had before.
M&F: Two-time champion Annie
Thorisdottir was injured this year. Who
wins if youre both fit next year?
SB: I hope it happens. She comes
from a gymnastics background so her
strengths are derived from that; Im
from an endurance background. Annie
is younger than me so she has poten-
tially more in the tank but she has a
serious back injury, which isnt good
at 24 years old, so well see.
M&F: Are you disappointed by the lack
of CrossFit coverage over here?
SB: Not really. In America womens
CrossFit gets more exposure but over
here womens fitness magazines are
about women wanting to look slim and
running for hours on end rather than
resistance training. In America the
women are embracing it and a lot of
them want to look physically strong.
THE CROSSFIT
GAMES WODS
1 The Pool
10 rounds of a 25-yard swim, 3-bar
muscle-ups and another 25-yard swim.
2 Row 1
2,000 m row
3 Row 2
Half marathon row
4 Burden Run
Run 2.1 miles, flip the pig 100 yards,
600-yard log carry and drag a sled
66 yards
5 ZigZag Sprint
50-yard sprint with four obstacles
6 Legless
27 thrusters, 4 legless rope climbs,
21 thrusters, 3 legless rope climbs,
15 thrusters, 2 legless rope climbs,
9 thrusters and 1 legless rope climb
7 Naughty Nancy
Four rounds of 600 m run and 25 overhead
95 lbs squats
8 Clean and Jerk
Choose a starting weight and progress to
heavier loads every 90 seconds
9 2007
Row 1,000 m then 5 rounds of 25 pull-ups
and 7 push-jerks using 85 lbs
10 Sprint Chipper
21 GHD (glute-ham developer) sit-ups,
15 snatches and 9 wall burpees
11 The Cinco 1
Three rounds of 5 deadlifts, 5 left leg
weighted pistols, 5 right leg weighted
pistols and a handstand walk
12 The Cinco 2
Three rounds of 5 muscle-ups and 5 deficit
handstand push-ups on blocks followed by
90 ft walking lunges with 100 lbs axle
SAM BRIGGS
DATE OF BIRTH:
14 MARCH 1982
BIRTHPLACE:
LEEDS
LIVES:
MANCHESTER
HEIGHT:
5 FT 7 INS / 170 CMS
WEIGHT:
137 LBS / 62 KG
CAREER HIGHLIGHT:
2013 CROSSFIT GAMES WINNER
AMBITION:
TO DEFEND MY TITLE
TRAINING ADVICE:
FIND A GOOD, REPUTABLE CROSSFIT
AFFILIATE AND DONT LET YOUR
EGO GET IN THE WAY BY SACRIFIC-
ING TECHNIQUE FOR SPEED

I DONT KNOW IF
SPONSOR:
REEBOK, ROGUE FITNESS,
PROGENEX, PURE PHARMA
AND GLC2000 I EVER TRULY
CONTACT:
VIA TWITTER @SAMJBRIGGS AND BELIEVED IT
SAMS ATHLETE PAGE ON FACEBOOK
WAS POSSIBLE
TRAINING TALK
SAM THE MAN
MEET SAM CULLINGWORTH ACTOR,
BODYBUILDER AND GREAT BRITISH ECCENTRIC
BY MATT TURNER
PHOTOGRAPHY BY WARWICK STEIN
F
ew people into fitness
are as versatile as body-
builder-turned-actor Sam
Cullingworth.
Since first competing in a physique
contest in 1985, Cullingworth has
worked as a personal trainer, run
gyms, guest posed across the land
and taught everything from aerobics
to paragliding.
Hes also appeared in numerous TV
shows, adverts and films, including a
lead role in British indie movie The
Eschatrilogy, which is due to be
released in the United States.
Its all a far cry from his early life
when he was taught to lift weights
by Patrician monks in East Africa.
Cullingworth was aged 13 at the
time and living in Kenya, where his
parents were teaching with Christians
Abroad.
His school was home to his first gym.
It was in a field on the school com-
pound, Cullingworth explains. The
monks had designed these iron bars
with tins of concrete set on the end
and there was a railway axle I could
just about curl. The bench consisted of
a plank tied between two felled trees.
It wasnt the most conventional way
to start, but under the guidance of
Brother Colm OConnellthen the
coach of the Kenyan Olympic team
Cullingworth made impressive gains.
It was an excellent baptism of fire,
he says. Within six months my body
had changed enormously; I went from
pot-bellied ectomorph to juvenile
monster.
The local diet helped. I had a huge
appetite, including insects, he says.
There were termite swarms twice a
year and we used to collect and eat
them. Apparently, they taste like
peanuts. They wriggle around in
your mouth and try to bite you but
they were a good source of protein,
he says. Looking back I think insect
152 MUSCLE & FITNESS
protein is sadly lacking in our diets
nowadays!
In 1985, Cullingworth returned to
the UK and set about establishing his
reputation as one of the countrys most
popular bodybuilders. A natural
entertainer, his hilarious posing
routines became legendary and by
2000 he was charging 500 for guest
appearancesand making good
money.
He won the amateur Mr World title
with the World Fitness Federation in
2005 and in his most recent contest
in 2011 he finished fourth in the
over-40s at the United Kingdom
Bodybuilding and Fitness Federations
British Championships. He hasnt ruled
out a return to the stage.
His showmanship and physique
make him a natural for TV and his
break came in 1991. He taught
aerobics at a women-only gym at the
time, which prompted him to enter a
BBC competition to find its equivalent
of ITVs Mr Motivator.
Unfortunately I lost by about 350
votes but I spent about nine weeks on
TV doing different aerobics routines,
he explains.
Since then hes appeared on Blind
Date in an episode watched by more
than 16 million people, and fought Tom
Hardy in Bronson, a film about notorious
criminal Charles Bronson.
This year, as well as appearing in
The Eschatrilogy, hes starred in
Molly Crows, which premiered at the
Portobello Film Festival in September,
and Safehouse Productions Zombie
Run.
In between acting gigs he still does
personal training, runs paragliding
trips and is training to become a scuba
diving instructor. Somehow, he also
finds time to train six times a week.
Cullingworth likens his workout
routine to Christianity. I train for six
days and rest on the seventh, he says.
Hes spent years honing his training.
I start with steady state cardio and
burn 500 calories, he explains. I dont
care what level I work at. If Im not
feeling so energetic Ill use a lighter
resistance and let it take longer to hit
the 500 calorie mark.
In the afternoon he cycles to the gym
and follows this split routine:
Day 1: Shoulders and triceps
Day 2: Biceps and quads
Day 3: Calves and chest
Day 4: Hamstrings and back
Days 5 and 6: Repeat days 1 & 2
Day 7: Rest
Its a constant rotation, he says.
Theres never more than four or five
days between workouts.
The workouts themselves last just
30 minutes. Cullingworth does two
exercises per muscle group with two
warm-up sets and two working sets
for each.
The first set will be a heavy set
to momentary muscular failure, he
explains. I dont count reps and I dont
pay particular attention to the weight.
When he hits failure hell go for one
final partial rep.
For the second set, I know I cant
match that intensity so I do a before-
Im-ready set. This means he waits
until just before hes recovered to
start again.
He lowers the weight by 10-15% but
still goes to failure, keeping tension in
his muscles throughout. For me, that
successfully ramps up the intensity of
the second set, he says. He then moves
to another exercise and repeats the
process.
Never one to miss a chance to do
something outrageous, Cullingworth
is now having historical sword lessons.
Im turning my thoughts to becoming
a stunt actor, he explains. Basically
I want to chop someones head off in
a blockbuster. Who doesnt?
Getting on the stunt register isnt
easy but Cullingworth is, as always,
supremely confident. Thats where Im
going and I know thats where Ill end up,
he says. You cant beat someone whos
utterly determined to succeed. Thats
what bodybuilding and fitness has
bred into me because it takes a lot
of determination to get there. M&F
 SAM CULLINGWORTH
DATE OF BIRTH:
9 JULY 1970
BIRTHPLACE:
HUDDERSFIELD, WEST YORKSHIRE
LIVES:
WAKEFIELD
HEIGHT:
5 FT 10 INS / 177 CM
WEIGHT:
225 LBS / 102 KG
CAREER HIGHLIGHT:
WINNING AMATEUR MR WORLD
IN 2005
AMBITION:
TO BE HAPPY
TRAINING ADVICE:
TRAIN SMART, TRAIN
TO FAILURE AND
TRAIN SLOW
CONTACT:
SAM IS ON IMDB AND
IS CONTACTABLE
THROUGH HIS AGENT
EMAIL WARWICK@
BONDMODELS.COM

YOU CANT BEAT SOMEONE WHOS UTTERLY

DETERMINED TO SUCCEED. THATS WHAT
BODYBUILDING AND FITNESS HAS BRED INTO ME
MUSCLE & FITNESS 153

RISE OF THE
MACHINES
ON THE EVE OF THE RELEASE OF ESCAPE PLAN, CO-STARRING
SYLVESTER STALLONE, ARNOLD DISCUSSES THE EVOLUTION
ALAN MARKFIELD/ 2 013 SUMM IT ENTERTAINMENT, LLC.
OF HIS TRAINING AND WHY HE LOVES MACHINES
SHAWN PERINE: How does
your training today compare
with the way you trained in
the 70s?
ALL RIGH TS R ESERVED
ARNOLD SCHWARZENEGGER:
I have always done each body
part three times a week, with
the idea being to train six days
a week. But when you average
it out it ends up being five
days a week. You know, there
154 MUSCLE & FITNESS
POWERFUL
are weeks when youre sick,
or weeks when you travel.
SP: Are there core exercises
that you still do today?
AS: Well, my favourite
exercises Im not able to
do today, because of joint
problems. For instance, the
basic squat. I would love to
be able to squat again, but in
order to protect my knees
I do mostly the recumbent
bike and bicycling and the
elliptical, but no more squats.
The knees are like a tyre.
When the tyres last up to
30,000 miles, you have to
decide how you want to use
them. Do you want to use
them up in one year, or do
you want to use them over a
Be sure to
check out the
dynamic duo of
Schwarzenegger
and Stallone in
Escape Plan.
period of 10 years? Its the
same thing with joints. So, I
decided 10 years ago, when
I started to feel the wear and
tear and was feeling pain in
my joints, that now I should
adjust my training and do
more high reps with less
resistance. Therefore I
stay away from the squat,
and I stay away from heavy
bentover rows, but I do the
heavier rowing on a Cybex
machine and do the lighter
exercises with free weights.
SP: What about for shoulders?
Youve had rotator cuff surgery.
AS: I used to love doing the
clean and press, because
you get the traps, the front
deltoids, and the side. Its really
POWERFUL PEOPLE EXECUTIVE EDITOR
a fantastic exercise that
I recommend to anyone who
starts out weight training.
I also liked to do the dumbbell
press, but I cant do either
any more. So now I just do
my presses on a Smith
machine, which is safer on
my shoulders because its on a
track. But I have to say, its so
fantastic to see the develop-
ment of all of these machines.
It allows you to train around
your injuriesyou dont have
to stop training because of
injuries any more. These
machines allow you to isolate
your muscles without the risk
of hurting yourself.
SP: If you had had access to
these kinds of machines in your
competition days, would you
have used them?
AS: I had access. When I came
to America I had the choice of
joining the European Health
Spa, where they had an
endless amount of machines
everything that was available
then. But I decided to join
Joe Golds gym, because I
thought whenever you can, you
should use free weights, and
you should use machines only
for sculpting purposes. Now,
when you get older and you
cant do things like squats with
the free weights, you use the
machines. I think it can become
a problem when everyone
copies everyone without
asking why theyre saying
something. Like the people who
might read this and wonder
why Arnold is now saying to
use machines, when 40 years
ago they read these stories
that he was kind of negative
about machines and said, No,
use free weights. So, why did
my approach change?
Because my needs then were
different and my abilities then
were different than they are
today.
SP: Talk about the kind of
training you did early on that
laid the foundation for your
physique.
AS: I just think I was so lucky
that for some miracle reason
I was forced to weightlift first,
because there really was no
straight bodybuilding gym.
The first gym I joined had a
weightlifting club, and they
didnt allow you to bodybuild
before you lifted weights. So
you had to train to become a
member of one of the teams.
There was the A team, the B
team, the C team, and almost
every second week you would
be competing against some
other town or some other
village, against another
weightlifting team. Then if you
did that you could do body-
building, too. But first you had
to learn the proper form for a
deadlift, and how to do upright
pulling, and exercises with a
wide-grip pull for the snatch,
and the clean and jerk, and
various presses, and bentover
rowing. And I think that by
learning these basics you build
a totally different kind of a
body than if you dont do them.
SP: Legend has it that you
would bury training partners,
going on longer than any of
them could, all while training
at a higher level of intensity.
What do you attribute that to?
AS: I just didnt know any
better. To me it was normal, and
I did not look at it like I trained
more. I just looked at it like
others trained less. I never
thought that I had extra
energy. I never felt like I was
anything special. I just could
not see doing a back routine
with less than 25 sets. That
was a minimum. Because the
back has so many different
areas. I had to cover the width
of the back and the lower lats.
I had to hit the centre of the
back with rowing exercises,
and for the lower lats I did
close-grip chin-ups, and you
had to do something for the
serratus, and you had to do
something for the upper back.
So, if you divide it up like that
its at least 25 sets. Same
thing for the chest. I couldnt
think how to train my pectoral
muscles completely, so that
when you raised your arms
in a double biceps your chest
wouldnt disappear. When
youd look at guys like Reg Park
and Steve Reeves, their chests
looked great regardless of
whether their arms were at
their sides or raised. Thats
because they would hit every
part of the chest. They started
with flat dumbbell presses and
flyes, and then theyd do incline
presses, starting with the
bench at 15 degrees, then
going to 30, then to 45,
then even higher than that.
They would train every fibre
of the pectoral muscles, and
so they would not disappear
when they raised their arms.
You cant get that kind of
overall thickness with just flat
bench presses or one kind of
an incline.
Its about getting into all
of the nooks and crannies. I
would look at my weak points
and figure out what I needed
to work more. If I added five
sets a workout to a body part,
that adds up over a year, and
at the end of that year it
would always pay off. Maybe
other guys would do 20 sets
and go take a shower before
meeting up for lunch, but I
would still be training. That
was their choice. Mine was
always to leave no stone
unturned.
I never wanted to go to
ZELLE R/ FITNESS PUBLICATIONS, INC. /CO URTESY WEIDER HE ALTH & FITNESS
a competition and think,
Jesus, Arnold! If you had just
done an extra five sets
I never wanted that feeling,
because its the worst feeling
you can have. If I do all of my
homework and I lose, I will
hate it, but I can deal with
that, because Ill have known
that I did everything I could
to win, and the other guy was
just better, and I would have
to wait my turn, for another
year or two. It was like that
when Sergio beat me, and
Chet YortonI just said to
myself, Well, those guys
were just better. Im not there
yet. But it was never, Oh, you
fcked up because you didnt
do enough work. No matter
what, I would always put in
the work.
MUSCLE & FITNESS 155
POWERFUL PEOPLE EXPERT ADVICE
AS FIT AS I AM, I HAVE THOSE
MOMENTS, TOO, WHEN I DONT FEEL
LIKE WORKING OUT. WERE HUMANS.
I HAVE A LOVE-HATE RELATIONSHIP
WITH WORKING OUT. I REALLY DO.
OBI OBADIKE
THIS FITNESS EXPERT KNOWS WHAT IT TAKES TO
GET SHREDDEDJUST LOOK AT HIS PHYSIQUE
M&F: Youve helped your clients achieve some great
transformations. What are your key strategies?
OO: The most important thing is the dietits 80% of the
battle in helping someone attain their goals. I believe in the
1012 calories per pound diet for fat loss. If your goal is to
lose weight, you should lose a minimum of a pound or two a
week. And the typical template I use for the macronutrient
ratio is roughly 5055% protein, 35% carbs, and 15% fat.
156 MUSCLE & FITNESS
INTERVIEW BY JOE WUEBBEN
How about on the training side?
Most of my weight-training programmes
are supersetting and circuit training,
unless a client wants to bulk up. But most
people want to lose weight. So typically I
have my clients train at least four days a
weekweights and cardio. I think when
youre training in a supersetting and
circuit-training format it makes the
workout more interesting, as opposed
to sitting in one station, doing a set, then
doing the next set three minutes later,
which a lot of guys in the gym do.
Part of working out is trying to take
your mind off actually thinking youre
working out. Its trying to create things
that make you enjoy it, because some
people just dont like working out. As
fit as I am, I have those moments, too,
when I dont feel like working out. Were
humans. I have a love-hate relationship
with working out. I really do. Some days
I love it, some days I hate it. You wouldnt
be human if you didnt have that.
Back to the dietwhat do you think
peoples biggest pitfalls are?
Processed carbs, fizzy drinks, and
alcohol. People drink too much alcohol.
And with fizzy drinks, do you know how
much weight you can lose just by cutting
them from your diet? Ive seen people
drop tons and tons of weight. I think
in social gatherings people dont have
much self-control. You have parties at
work and weekend parties. You can
easily consume 2,0003,000 calories
in a very short amount of time. I think
one big key is having your taste buds
get acclimatised to good foods. For
me, I enjoy eating grilled chicken. Its not
boring to me; its tasty. And I enjoy eating
turkey. My taste buds, theyve just got
used to it. I can eat it every day, and it
doesnt bother me. Some people say, Oh,
I cant stand it. I think its about trying to
ARSE NIK PHOTO GRAPH Y
develop your taste buds to almost have
a magnetic attraction to foods that are
good for you. And I think eventually your
body gets used to eating good stuff. If
you have to add some seasoning to your
food, thats OK. A little pinch of some-
thing isnt going to hurt you.
POWERFUL PEOPLE STAR POWER
BY BEN RADDING

THE WARLORD
BASSIST ROB TRUJILLO OF METALLICA SHARES HIS TRAINING
AND TALKS ABOUT THE BANDS UPCOMING FILM
M&F: What does intact on that
your training stage, because
look like and how it can be very
do you adjust dangerous.
it when youre I always say, being
touring? in Metallica is
RT: I have a trainer like living an
up by the studio edge-of-your-
and hell come seat existence:
down two weeks You just dive into
before a tour. We the deep and
get into two-a- swim with the
days, doing sharks, and at the
workouts twice end you survive
daily, and then and its great.
when hes not
around, I do a stair For you, where
workout. The stairs does the energy
are good for me to do that come
because I can from?
get a lot done in Im 48 now, and
45 minutes. Its our shows are a
about 200 stairs, minimum of two
up in the moun- hours on big
tains, and I do stages. So you
push-ups between always have to
sets. So, lets say, prepare. We all
when I get three- have our own
quarters of the regime: Lars
way up, Ill do [Ulrich] is an avid
20 push-ups; then runnerhe runs
when I get to the all the time. Kirk
bottom, Ill do [Hammett] does
20 more. When yoga first thing in
I joined Metallica, the morning and
I found that using before he goes
weights inhibited onstage. James
my level of Im a pretty avid over the years; 96 at a show in surreal narrative [Hetfield] does a
dexterity, and Id surferI try to and then that kind Las Vegas. its kind of a wild lot of biking and
lock uptheres a surf as much as of evolved into journey between walking; hes more
lot of fast playing possible. And this thing. I can What can we the stage and this low-impact
in this band. I grew up skate- remember the expect from other world. Youre because he has
boarding and first time I did that the bands new talking about a problems with his
COURTESY OF PICTURE HO USE

You do a crab snowboarding. So, crab walk was movie, Through stage thats back. But during
walk when youre I think my natural actually with the Never? incredibly difficult. shows, when
performing. How style is related to Ozzy [Osbourne], Through the Never Its the biggest James and I
are you able to do some of the board when I played is an exciting film. indoor stage really challenge
that? sports Ive done in his band back in Theres a great, ever; and there ourselves and kind
are pyro cues, of get in each
I ALWAYS SAY, BEING IN METALLICA IS LIKE various lighting others faces

LIVING AN EDGE-OF-YOUR-SEAT EXISTENCE. cues so your

senses have to be
a bit, we push the
limit. M&F

158 MUSCLE & FITNESS

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PERFORMANCE
NUTRITION
DECIPHERING THE LATEST SCIENTIFIC RESEARCH
TO HELP YOU GET THE MOST FROM YOUR TRAINING,
DIET AND SUPPLEMENTATION
BY MARK HOBDEN AND JAMES COLLINS
UBIQUINOLTESTED ON
OLYMPIC ATHLETES
The nutritional compound ubiquinol
has been in the headlines recently.
Ubiquinol is a specific form of coen-
zyme Q10 (CoQ10), which has been
suggested to have ergogenic (perfor-
mance-enhancing) benefits, possibly
attributable to increased energy
production in muscle cells and
elevated antioxidant functioning. As
with many ergogenic supplements,
scientific support of the benefits of
ubiquinol is inconclusive.
Nevertheless, researchers decided
there was enough evidence to warrant
testing the effects of ubiquinol on a
group of German athletes in the
build-up to the 2012 Olympics.
Interestingly, they found athletes
supplementing their diets with 300 mg
of ubiquinol every day for six weeks
experienced a small but significant
increase in peak power production.
MAIN FINDINGS
Following six weeks of training,
maximum power output increased in
the placebo group by 8.5% (0.30
0.18 W/kg bw) and 11.0% (0.38
0.22 W/kg bw) in the ubiquinol group.
So a significant 2.5% greater increase
in maximum power output was found
following ubiquinol supplementation.
SIGNIFICANT METHODOLOGY
100 elite athletes (53 males and 47
females) consumed either 300 mg
ubiquinol or a placebo for six weeks
160 MUSCLE & FITNESS
while training for the 2012 Olympic
Games. Before (week 0), during (week
3) and after (week 6) the study period,
athletes performed a test on a cycle
ergometer to determine maximum
power output, measured in watts per
kilo of body weight (W/kg bw).
TAKE-HOME MESSAGE
Ubiquinol is only just starting to be
investigated in the context of sports
performance and further human trials
are required to verify the findings of
the present study. However, ubiquinol
is known to provide a number of health
benefits due to its antioxidant and
anti-inflammatory properties and
therefore its intake through dietary
sources, such as beef, pork, chicken,
mackerel, tuna, and broccoli, is highly
recommended.
UBIQUINOL IS KNOWN TO PROVIDE A NUMBER OF HEALTH
BENEFITS AND ITS INTAKE THROUGH DIETARY SOURCES,
SUCH AS CHICKEN IS HIGHLY RECOMMENDED.
Although the 2.5% performance
benefit observed in the present study
may not seem very impressive at first,
it is important to remember that in
elite sport, small gains can be the
difference between winning and
losing.
Athletes involved in sports requiring
both strength and speed may benefit
most from ubiquinol supplementation.
Furthermore, senior athletes may
profit most from supplementation as
coenzyme Q10 levels drop with age.
Gym-goers should optimise fuelling
and recovery strategies, as well as
effective ergogenic aids, before
trialling ubiquinol. Furthermore,
ubiquinol concentrations in the
body are highly individual and it is
therefore difficult to determine,
without having a blood test, whether
supplementation would be beneficial.
Ubiquinol supplements have few
side effects when taken in the
correct dosage but as with all
nutritional compounds, exceeding
the recommended dose could have
serious health implications.
For more on the benefits of CoQ10 go to
www.muscle-fitness.co.uk/coq10
REFERENCE
Alf D, Schmidt ME, Siebrecht SC (2013) Ubiquinol
supplementation enhances peak power
production in trained athletes: a double-blind,
placebo controlled study. Journal of the
International Society of Sports Nutrition. 10:24
PHOTODISC
NUTRITIONAL PLANNING
KEY TO ACHIEVING FAT-FREE
MUSCLE GAIN
To gain muscle mass it is vital to
achieve a positive energy and protein
balance. Gym-goers in pursuit of this
often have too many energy-dense
foods, which results in unwanted fat
accumulation during hypertrophy or
bulking phases of training. This
necessitates the need to cut (restrict
energy intake) to reduce body fat levels
once more.
Achieving an optimal dietary energy
balance to support hypertrophy, while
restricting fat gains, can prove
difficult. This is where the advice of a
nutrition specialist can be invaluable.
With this in mind, a group of sports
scientists from the department of
strength and power at the Norwegian
Olympic Sports Centre set out to
investigate the impact of following
a structured diet based on athlete-
specific dietary guidelines on muscle
mass, fat mass and strength gains
in a group of elite athletes undergoing
intense training.
MAIN FINDINGS
 Greater increases in energy intake
(3585601 vs. 2964884 kcal)
and body weight (3.90.6% vs.
1.50.4%) were found in the group
of athletes receiving nutritional
counselling compared to those
who followed a self-regulated
(ad libitum) diet.
 Training resulted in lean body mass
gains in both groups, however those
who received nutritional counselling
gained significantly more fat mass.
 Both groups gained strength, as
measured by one repetition max
tests. However, those who received
nutritional counselling experienced
a significant decrease in 40 m sprint
performance.
SIGNIFICANT METHODOLOGY
Thirty-nine elite athletes, aged
between 17 and 31, were randomly
allocated to a nutritional counselling
(NCG) or ad libitum (ALG) group.
Athletes in the NCG group followed
a structured meal plan, providing a
positive energy balance (comprising
1.42 g per kg body weight protein,
57 g per kg body weight carbohy-
drates and 2530% energy intake
through fat), whereas athletes in the
ALG group had a self-selected energy
intake.
All athletes followed these diets for
approximately 10 weeks and continued
with their sport-specific training plus
an additional four strength-training
sessions per week. At the start and
end of the study period, body weight/
composition, and one repetition
maximum for bench press, bench pull
and squat, 40 m sprint and counter-
movement jump were measured.
TAKE-HOME MESSAGE
The athletes who received nutritional
counselling identified the meal plan
and close nutritional guidance as
important criteria for success. This
positive outlook is perhaps unsurpris-
ing as the advice and guidance of a
professional can reduce the stress of
meal planning and remove the anxiety
involved in choosing the right foods to
eat and when to eat them.
Athletes in the nutritional counsel-
ling group (and those in the ad libitum
group) gained significant amounts of
fat mass during the study. It is there-
fore apparent that dietary energy
intakes were too high in both groups.
IAN LOGAN
Although a positive energy balance is
essential to support muscle gains, a
relatively small energy excess of only
200-300 kcal per day, is more
appropriate than the heavily refer-
enced 500 kcal positive energy
balance.
Further studies in this area will be
useful for gym-goers to refine their
strategies. It is vital to track body
composition weekly and to form a basis
to adjust training volume and dietary
intake accordingly. Depending on
accessibility either dual-energy X-ray
absorptiometry (DXA) scanning or
anthropometry can provide reliable
data. M&F
REFERENCE
Garthe I, Raasta T, Refsnes PE, Sundgot-Borgen J
(2013) Effect of nutritional intervention on body
composition and performance in elite athletes.
European Journal of Sport Science. 13(3),
295-303
Performance Nutrition is a London-
based consultancy that supports elite
and recreational athletes. Director
James Collins is a sport and exercise
nutritionist and head nutritionist for
Arsenal FC. For more information visit
www.theperformancenutritionist.com
Mark Hobden is completing a doctorate
in nutrition at the University of Reading
and has degrees in sports biology and
sport and exercise nutrition. He has also
worked for the Gatorade Sports Science
Institute, the Porsche human
performance team at Silverstone and
in professional rugby.
MUSCLE & FITNESS 161
PROTEIN
POW!
PROTEIN BREAD
ANNA SWARD, FOUNDER OF THE WEBSITE
PROTEINPOW.COM PROVIDES TWO EASY-
TO-BAKE BREAD RECIPES
read is one of the first things
B people give up when they
want to lose weight or
improve their health.
Thats because it is usually regarded
as empty calories. Most supermarket
bread doesnt pack much besides
carbohydrates and in most cases
theyre refined carbohydratesthe
kind that raises blood sugar levels.
But giving up bread means saying
goodbye to sandwiches and a host of
lunch ideas. So we end up missing it.
Man, do we miss it! Because nothing
can take the place of a freshly-made
delicious sandwich.
Theres a solution to this dilemma:
make your own healthy bread. Pack it
with protein. Use herbs and spices.
Include oats or quinoa flakes. Even
add chopped vegetables. And enjoy it.
Below are two recipes to get you
started. The first one is for a tradi-
tional loaf of bread and the second is
for oaty bread rolls that you can slice
and top with cream cheese, ham, roast
beef, avocado, hummus, etc.
Play with these recipes by following
some of the tips Ive included in the
recipe directions.
Lunch is about to get a whole lot
more exciting.
PARSLEY, CHILLI, AND
ONION PROTEIN BREAD
INGREDIENTS
300 g liquid egg whites
40 g unflavoured whey protein powder
70 g rolled oats (gluten-free or regular)
25 g pea protein powder
tsp baking powder
1 tsp sea salt
1 tsp parsley
1 tsp chilli
1 tsp onion granules
DIRECTIONS
Mix all of the ingredients into a dough
and bake in a medium-sized silicone
loaf tin at 165C/Gas mark 3 for
about 45 minutes or until, when you
poke the bread with a knife, your knife
comes out clean. Remember to flavour
the bread any way you choose. For
example, add chopped olives or
chopped sundried tomatoes as well as
mushrooms, garlic, etc. You could also
substitute the oats with buckwheat
flakes or quinoa. Have fun and if you
follow your taste buds, everything will
turn out fine.
NUTRITIONAL BREAKDOWN
Per slice (if sliced into ten): 67 kcals,
10 g protein, 5 g carbs, 1 g fat.
OATY PROTEIN ROLLS
INGREDIENTS
80 g rolled oats (gluten-free or regular)
50 g unflavoured pea protein powder
40 ml almond milk (or dairy-free
coconut milk, rice milk or hemp milk)
100 ml liquid egg whites (the whites of
approximately three eggs)
tsp bicarbonate of soda
tsp sea salt
1 tsp parsley
DIRECTIONS
Mix all of the ingredients in a big bowl
and bake as five blobs on a non-stick
tray at 160C/Gas mark 3 for 35-40
minutes or until, when poked with a
knife, your knife comes out clean.
Top the breads with sesame seeds,
linseeds, or pumpkin seeds for extra
crunchiness and remember to add
herbs to the bread mix before baking
for more flavour. Sliced in half and
topped with cream cheese and a little
more parsley, theyre delicious.
NUTRITIONAL BREAKDOWN
If you make five rolls, each roll
contains: 101 kcals, 13 g protein,
10 g carbs and 1 g fat. M&F
ANNA SWARD
Anna Sward is a recipe writer and creator
of www.proteinpow.com
 NUTRITION
MADE EASY
A MONTHLY Q&A COLUMN THAT GETS RIGHT TO THE
HEART OF YOUR MOST ASKED QUESTIONS ON DIET
& SUPPLEMENTATION
COMPILED BY PHIL LEARNEY
Q: I have always believed margarine
to be healthier than butter but now
Im hearing this isnt true. What is
your view?
A: The belief that margarine is health-
ier than butter is based on perceptions
that arose decades ago. During the
Second World War, all margarine
manufacturers were legally obliged
to add vitamins and minerals to their
formulas. This created a consensus
that something fortified was superior
to something in its original state.
Margarine was originally made
from beef fat, skimmed milk and water.
Modern margarine now contains
hydrogenated and non-hydrogenated
vegetable oils rather than beef fat.
The hydrogenation process mini-
mises the risk of the oil spoiling and
increases shelf life. However, the
ROBY NMAC
164 MUSCLE & FITNESS
process also creates trans fats. These
have been shown to increase choles-
terol and the risk of coronary heart
disease. Consequently, in the past
few years, many manufacturers have
removed trans fats from their products
as consumers have become savvier.
We therefore have a dilemma. The
fortified products actually have a
decent number of selling points for
the general publiclower fat, lower
calories, softer, more spreadable etc.
But there are also a number of issues
arising from the manufacturing
process.
Butter has recently undergone a
revival due to being a whole, unrefined
and unprocessed food. It is packed
with vitamins A, D, E and K, none of
which are present in margarine, and
also contains good amounts of dietary
cholesterol and fatty acids, which are
required for normal hormonal
function. The medium chain
triglycerides (MCTs) in
butter are also a very
accessible and useful form
of energy.
The differences in the forms of fat
found in margarine and butter are
interesting too. For years we have
been encouraged to reduce our intake
of saturated fats and cholesterol
(without cholesterol, our sex and
adrenal hormones wont function) in
favour of the polyunsaturated fats
found in vegetable-derived products
like margarine.
If the ratio of omega 6 poly-
unsaturated fatty acids (those found
in vegetables, corn, sunflower and
soya beans) in your diet is unbalanced
compared with the amount of omega
3s and omega 9s, it can cause
excessive levels of inflammation.
Inflammation is a major cause of
many chronic illnesses. According to
numerous studies, consuming a better
ratio of fatty acidsincluding high
quality saturated fats and choles-
terolseems to be the best approach
for health. In my opinion then, there
are far more points in favour of
consuming butter than for margarine.
Q: What are your thoughts on leptin
and how it can promote or interfere
with weight loss?
A: Leptin is a protein, made in and
secreted by fat cells, that mediates
our long-term regulation of energy
balance. Excessively over- or under-
stimulating leptin can cause issues
with the bodys ability to regulate
energy, thus promoting or interfering
with fat loss by making you feel
hungry.
It does this by interacting with the
brain to ensure adequate energy is
available for the tasks at hand and
the metabolic processes the body
is required to perform.
When your system is functioning
normally, fat cells release leptin as a
signal that you have eaten enough to
produce adequate energy levels and
suppress hunger by counteracting two
hunger stimulants (neuropeptide Y
and anandamide), promoting the
production of a-MSH (an appetite
suppressant) and suppressing the
release of dopamine.
As leptin is secreted by fat cells, it is
present in much higher levels in obese

MIKE KEMP
people. As a side effect of this,
obese people become resistant to it,
meaning they are unable to utilise
it to aid appetite suppression.
The body interprets this resist-
ance as starvation so it adapts by
turning on fat storage and stopping
its use as fuel. In a more complex
mechanism, it also stimulates
reverse T3 (a thyroid hormone
responsible for metabolic regula-
tion), creating a scenario whereby an
overweight person has a decreased
metabolism and stores more fat.
Interestingly, another major
mediator of leptin is calorie intake.
Consume less calories and leptin
levels drop, independent of body
fatanother nail in the low
calorie coffin.
Factors contributing to leptin
resistance include: stress, poor
sleep, poor insulin management
(typically caused by excessive or
poor quality carb consumption),
overconsumption of food and the
consumption of high fructose
products. The latter is less of an
issue in Europe than it is in the US.
166 MUSCLE & FITNESS
AS LEPTIN IS SECRETED
BY FAT CELLS IT IS PRESENT
IN MUCH HIGHER LEVELS
IN OBESE PEOPLE.
High fructose consumption renders
the hypothalamus resistant to leptin
so all the signalling required
to mediate appetite and food intake
becomes muted. Food manufacturers
therefore benefit hugely from packing
high fructose corn syrup into their
products, as without being able
to signal satiety, buyers will likely
overconsume.
Q: Whats the difference between
Greek-style yogurt and Greek
yogurt?
A: The difference is mainly in how
they are made. Greek yogurt generally
refers to any strained yogurt. The
straining process removes more of
the liquid whey from the yogurt, along
with some salts and sugars, making it
thicker and creamier.
Greek-style yogurt allows thicken-
ing agents to be added. Traditionally
made with sheeps milk, since it has
become more popular, it is now
generally made using cows milk. The
straining process has also allowed
for the production of low-fat and
fat-free varieties.
Much like the dilemma regarding
butter, we are left with a scenario where
the removal of fats is questionable from
a health perspective. The lowering of
fats increases the volume of carbohy-
drates within the yogurt, which could
potentially be worse for you than
consuming a few extra calories.
Another problem for some people
is intolerance of or inability to digest
certain dairy products. Cows milk is
made up of different proteins, the
main types coming from the beta-
casein fractions known as A1 and A2.
In many cases, the problems some
people have with digesting dairy come
from the A1 proteins. There are cows
milk products produced using only the
A2 proteins, but a much easier
solution is to opt for the commercial
goats and sheeps milk products.
Going for the more traditional
sheeps or goats milk yogurt actually
has huge benefits. Both contain large
amounts of medium-chain fatty acids
(MCTs), making the digestion of the
yogurt more efficient and yielding a
more accessible energy source. They
also contain more protein, vitamins C,
A and B12, folate, calcium and
magnesium. M&F
Phil Learney is a respected strength
and conditioning expert with 20 years
experience. He is a coach, writer and
speaker with an open-minded,
results-based approach. He is director
of education for Ultimate Performance
and teaches extensively across the UK.
Read more about him at
www.muscle-fitness.co.uk/phillearney
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DAN
HARDY
IN HIS EXCLUSIVE MUSCLE & FITNESS COLUMN,
BRITAINS ONLY UFC TITLE FIGHTER GIVES YOU
SOME CONDITIONING WORKOUTS THAT WORK
BY DAN HARDY
There are literally thousands of ways to
improve your conditioning. Most people
want to achieve or maintain a healthy
level of cardiovascular health and can
be very general in their approach. But if
youve got something specific to prepare
for, such as a marathon, or a fight, your
approach should be more sport-specific.
If this is the case start by making sure you
understand the energy requirements of
your chosen competition or event and
simulate them in your preparation.
Ive tried loads of different methods of
conditioning just to escape the monotony
of fight camp and have always been fairly
self-sufficient in my training. Im good at
motivating myself to get the work done
and to push through the discomfort.
When doing any type of hard physical
exercise you have to listen to yourself.
That doesnt mean you only have to listen
when youre telling yourself to back off
because youre pushing too hard. You also
need to learn to keep going at those times
when youre telling yourself its ok, youve
done enough, you can stop, even though
you know youve got more in the tank.
Nobody knows you better than you
do. If you tell yourself you cant carry on
when you know you can, thats just weak.
Explore your potential and see what you
can do.
I have a wise friend who refers to
this as his Inner guardian, a term Ive
adopted myself. Listen to yourself and
168 MUSCLE & FITNESS
understand where your limitations are,
both physically and mentally.
Everyone wants to improve, but you
cant get better until you know where
youre starting from. That being said,
heres something to try
FOUR-MINUTE
ARSE-KICKER
In my previous column, I mentioned
I used the Tabata protocol a lot during
my training camps. The principle of the
method can be used to develop new
workouts.
Tabata is a type of high-intensity
interval training (HIIT) developed for
Olympic speed skaters in Japan. Its
basically a four-minute arse-kicking,
which improves both aerobic (long
duration) and anaerobic (short burst)
conditioning. Its very simple, and
although its traditionally performed on a
stationary bike, can easily be transferred
to a treadmill or rowing machine, etc.
Each four-minute session involves
eight cycles of 30 seconds. The first 20
seconds are a flat out, max-effort pace, as
hard as you can, followed by a 10-second
rest. On a stationary bike, set the
resistance to a realistic levellike cycling
up a gradual gradientand give it a go.
I tried it on a bike a few times and
then began looking for other similar
challenges. There are many ideas online.
One of my personal favourites involves
STEVE MITCHELL
doing thrusters (front squats followed
immediately by overhead presses).
When you understand the principle of
the method and are honest with yourself
about giving it your all, be creative and
see what else you can apply it to.
ROUGH HOUSE
LUNG-BUSTER
My good friend and conditioning coach
Ollie Richardson was very inventive with
the training sessions he built for the guys
at Rough House, my mixed martial arts
team in the East Midlands.
Of all the sessions we did, one sticks in
my mind. It was a real lung-busterthe
kind of workout I would be dreading the
day before!
To do it, youll need some kind of sledge
apparatus. You can either buy one of the
fancy proper ones or grab a truck tyre
and a piece of rope. Head to a flat, grassy
area and mark out a 30-metre course,
marking the 10 and 20 m points as well.
Run the full 30 m and as soon as the
sledge/tyre crosses the 30 m mark, turn
and run the first 10 m backwards, then
do the next 10 m sideways, facing left
and the final 10 sideways, facing right.
When the load crosses the finish line,
drop the rope and run to the 30 m mark
and back as quickly as you can.
Play around with the amount of rest
and number of sets, but to start with go
for 5-6 sets with a minutes rest between

each set and increase the workload as
required. A good target to aim for is
10 sets with 30 seconds rest in between.
There are many ways to make the
routine more difficult if you want. Try
increasing the weight of the load, the
number of sets or the distance, or
shortening the rest time.
Conditioning can be as simple or as
complicated as you like. I like to find a
good three-mile loop for running that
I use to measure my progress during
training camp.
I use a heart rate monitor to record
my cardiac output and time. For half a
mile I just loosen up and stretch, raising
my heart rate a little to prepare my
body.
I start the timer on my first step and
stop it on my last. Each week my time is
quicker and my maximum heart rate is
lower, even though I feel like Im giving it
the same effort. The body evolves
thats ultimately what its all about.
Challenge yourself honestly. If you are
struggling for motivation, find some way
IF YOU TELL YOURSELF
YOU CANT CARRY ON
WHEN YOU KNOW YOU
CAN, THATS JUST WEAK
to record your progress. If youre listening
to that Inner guardian and your true
intention is to improve, then you will.
Good music is always helpful. M&F
Dan Hardy loves HIITand so do we. We
even wrote a book on it! Pick up a copy
today in print or assorted digital formats
at www.muscle-fitness.co.uk/books.
THIN KSTOCK
Follow Dan Hardy on Twitter
@danhardymma, and on his new
YouTube channel HardysWolfcam.
MUSCLE & FITNESS 169
BUILDING
MUSCLE
SHOULD YOU KEEP THE SAME
WORKOUT OR CHANGE IT EVERY
WEEK? LEADING TRAINER
NICK MITCHELL TALKS ABOUT
DESIGNING THE RIGHT
TRAINING PROGRAMME

To reap the best rewards from the gym

DONT ALWAYS you need to remember that training with

ANALYSE a heart and no brain beats training with

a brain and no heart.

TRAINING If you want to get bigger, faster,

and stronger, going into the gym and
TO THE POINT unleashing hell will always get you
further than paralysis by analysis.
WHERE YOU LOSE I am, of course, referring to that

MOTIVATION strange breed of iPad trainers who

spend more time inputting data than
lifting dumbbells. Finding one of these
guys sporting a really powerful physique
is about as rare as an honest politician.
You must always condition yourself
to attack the workout you have planned.
That doesnt mean frothing at the mouth
and heaving stupid weights in a haphaz-
ard fashion. Nowhere was it ever written
that an intense, limit-pushing session
means poor form and bad planning.
To maximise your efficiency in the
gym, the real key is to plan ahead and be
flexible enough to keep the workout alive
when things go wrong. If a machine is in
use, or you pick up a niggling injury, be
prepared to move on to something else.
Theres no need to stick to a rigid plan
if something forces you to change.
Passion is key. Because youre reading
Muscle & Fitness, Id guess youve got
that vital ingredient but if you leave the
gym thinking you could have pushed
MICHAEL DARTER

harder you probably need to up your

game.
This month, I want to look at how to
plan ahead and design a programme to

170 MUSCLE & FITNESS

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 PROGRESS IS NOT
keep your body healthy, your mind LINEARSO WHY DO
stimulated and your muscles in a SOME PEOPLE STICK
constant state of positive adaptation.
WITH THE SAME
THE MUSCLE TRAINING STYLE
CONFUSION MYTH YEAR AFTER YEAR?
Logical fallacies about bodybuilding
training have been thrown around for as
long as I can remember. Two of the most
pervading and, ironically contradictory,
are the methodologies of muscle
confusion and if it works for you,
never change it.
Everyone reading this will know
someone who has trained in one of
these fashions and sports an incredible
physique. But for every super-responder
and just think how good theyd look if they
trained optimallythere are thousands of
others who have become frustrated and
given up when their gains crash to a halt
after the halcyon first six months.
Understanding how to keep stimulating
a muscle is the key to constructing a
training programme. When we first pick
up a weight we grow like the proverbial
weed. Im sure you all recall how sore you
were after your first workoutI remem-
ber almost crying with the pain in my
biceps as I sat on the school bus at
13 years old.

These early results happen mainly
because everything is a new stress and
we adapt better to that stress by laying
down new muscle tissue, improving our
central nervous system and building up
the capillary network. In other words, we
grow, we get stronger and we pump up
better. Over time, this response dimin-
ishes because we have positively adapted.
So far, so simple, and I doubt this is
news to you. But if this is the case, why
do some people insist on sticking with
the same training style year after year?
Progression is not linearit simply
cant be. If it were, wed keep getting
stronger indefinitely and 1,000 kg bench
presses would be the norm every Monday
evening across the land. To paraphrase
Einstein, doing the same workout again
and again and expecting a different result
is sheer insanity.
How many of you are guilty of being
locked into one style of training and just
changing the odd exercise? Thats not
enough. We need to manipulate all the
other variables, including reps, time
under tension, tempo, load, rest intervals,
and frequency. Ignore the bodys ability to
adapt to any of these at the peril of your
progress.
If youve been struggling with your
gains lately print the following words and
stick them on your bathroom mirror until
the penny drops:
You have no reason to go to the gym
if you are not making progress.
There is no value in repeating the same
workout time after time. You need to do
more at each session to force your body
to keep adapting positively.
This is where high intensity body-
building advocates fall down. There is a
place for low volume work in a body-
builders training repertoire but you can
only change exercises and increase
weight by so much. Scores of other
variables get ignored.
PAVEL YTHJALL
LOGICAL PROGRESSION
If you agree that sticking to just one
routine isnt appropriate for optimal
gains, does this mean you should switch
to the polar opposite and mix things up
every workout? Or, do what a lot of guys
do and bounce from routine to routine
depending on what theyve read on an
Internet forum that week?
The answer is a qualified no. Qualified
because we do need to impose a slightly
new stress each session, but that doesnt
require wholesale chopping and changing
and can simply mean a few extra sets,
increased load or small changes in rest
intervals.
Every effective training routine,
whether youre a novice or have 25 years
experience, needs to follow some form of
logical progression. It is beyond the scope
of this article to get into the specifics of

172 MUSCLE & FITNESS

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periodisation in all its many forms (linear,
conjugate, undulatingthe list is very
long) and for pure bodybuildingas
opposed to classic strength trainingyou
dont need to get too complicated.
The training effect we are seeking with
bodybuilding is primarily to damage the
muscle cell, not to impose adaptive
demands on the central nervous system.
But if you just hit the gym with wild
abandon and no structure you will find
your body doesnt know what stress to
adapt to at any one time.
Just as we all instinctively know we
cant expect to train like Mo Farah and Phil
Heath at the same time and get maximum
concurrent endurance and muscle-
174 MUSCLE & FITNESS
IAN SPANIER
building benefits, the same applies even
when staying within the narrower
parameters of bodybuilding training. We
need to build in a form of logical progres-
sion of stress, both to keep stimulating an
adaptive response and to allow the body
the time to adapt properly to that specific
stress. It isnt rocket science, but it
requires a little forethought.
The simplest way to structure your
overall weight-training programme is to
follow these rules:
Q Milk a programme for all its worth. Dont
listen to the guru who tells you to change
it every week. Only change when progress
slows down too much or you mentally
need to freshen things up. Typically, this
will be on a sliding scale depending on
your training agean experienced
trainee (5 years plus of serious, consist-
ent training) would probably change
things significantly every third full-body
cycle, whereas a beginner who needs to
build up neurological improvements might
change every 4-6 weeks.
Q Progress means improvements in the
specifics of your gym performance.
Thats another reason to always keep a
detailed training diary if youre serious
about your results.
Q The easiest way to move between
blocks of training is to go from what
Charles Poliquin has termed intensifica-
tion (heavy loads, lower reps, longer rest
intervals) into accumulation (lighter
weight, more reps and higher overall
training volume). An example of this could
be something like the following:
WEEKS 1-3: 5 sets x 5 reps/4010
tempo
WEEKS 4-6: 3 sets x 10 reps/3010
tempo
WEEKS 7-9: 6 sets x 4 reps/5110
tempo
WEEKS 10-12: supersets of
7 reps/4010 tempo
Tempo refers to how quickly you
perform repetitions. So 4010 means take
4 seconds to lower the weight, 0 seconds
to pause at the bottom, 1 second to lift
and 0 seconds to rest before the next rep.
Q Never do the same workout twice in a
row. A beginner just needs to strive to
add more weight or do more reps, but a
more advanced trainee, who will struggle
more to improve these linear variables,
needs to be a bit more creative. Try
adding an extra set or intensity tech-
niques like drop sets, rest pauses or
switching into mechanical advantage.
Ask questions and keep an open mind.
The skills of bodybuilding training are not
all there in textbooks; they are experien-
tial and a good coach is like an artisan
part learned craft, part feel and guile.
I am always available on Twitter
(@UPFitness) should you want to ask
any questions. M&F
Nick Mitchell owns Ultimate Perfor-
mance gyms in London and Hong Kong.
He is a former bodybuilder whose clients
include IFBB pros Ben Pakulski and
Michelle Brannan. For more information
visit www.nickmitchell.com
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 BIKINI
BODY
BRITISH BIKINI PRO
MICHELLE BRANNAN SAYS
AVOID THE PERILS OF DIETING
BY MAKING HEALTHY EATING
PART OF YOUR LIFESTYLE
J
ust think the word diet and
youll instantly crave the foods
and drinks you cant have. Start
drastically cutting calories and
youll find yourself hungry. If you get
too hungry youll give in and eat
anything you can get your hands on.
When youre on a very low calorie
diet, the urge to eat is usually stronger
than your willpower. Thats because you
176 MUSCLE & FITNESS
MATT MARSH
are up against your bodys natural
defence mechanism to stay alive and
keep nourished. So what should you do
when you need to drop a few pounds,
shape up, lean down or whatever you
want to call it?
You have to change your mindset and
choose a new lifestyle rather than just
going on a diet for a set period. Yes,
there are times when we have to follow
strict rules to get results but
PHOTODISC
these are short term because
strict diets are almost
impossible to stick to.
A HEALTHY
LIFESTYLE
Firstly, look at the foods
youre eating. The stuff in
attractive packaging thats
marketed to us on a daily
basis in supermarkets and
on TV isnt usually the best for
our bodies. Health is rarely of
paramount importance to the
companies selling these
foodstheir primary concern
is financial gain.
Most pre-packed foods or
ready meals contain high
amounts of sugars, salt,
saturated and hydrogenated
fats, artificial sweeteners,
bulking agents, and preserv-
atives. Hidden calories in yogurts,
cereals and soft drinks can quickly add
up even if the product claims to be
healthy. Ensure you read product
labels; youll be surprised by what is
actually in your food.
The best way to start cleaning up your
diet and embarking on the road to a way
of eating that suits your lifestyle is to
start cooking your own meals using
natural ingredients. By doing this you
will know exactly what youre eating.
You also need to look at your calorie
intake. If youre taking in more calories
than your body burns its likely the
excess will be stored as fat. Its a basic
energy equationthe body requires a
certain amount of calories just to exist.
This is called basal metabolic rate.
There are many ways of working out
yours, but one widely used method is:
BASAL METABOLIC RATE =
Women: (Body weight in lbs x 10)
+ (body weight in lbs)
Men: (Body weight in lbs x 10)
+ (2 x body weight in lbs)
This only calculates how many
calories your body needs at rest so you
need to factor in daily activity as well.
It is commonly accepted that we need
to be in a calorie deficit to lose weight.
It is said a deficit of 500 calories a day
equates to an average 1 lb weight loss
per week. Obviously everyone is
different and this is dependant on a
number of other factors, including
gender, genetics, and goals.
Naturally, if youre cutting calories
by 500 a day you will feel hungry. This
is where you can make up part of that
deficit through activity, exercise and
speeding up the metabolism by weight
training.
Once youve established the total
amount of calories you should be
consuming each day, you need to look
at where your calories come from.
Nutrient-dense foods ensure youre
making the most of what you eat,
particularly when youre restricting
calories. The breakdown of your
macronutrientscarbohydrates,
fats and proteinsis also important.

I WOULD ADVISE A MACRO
BREAKDOWN OF 20-25%
FATS, 35-40% CARBS AND
40% PROTEIN
I recommend consuming 1-1.5 g
protein per pound of lean bodyweight
as a minimum to prevent muscle
breakdown. The rest of your daily
calories can then be made up of
carbs, fats and additional protein.
I would advise a macro breakdown
of 20-25% fats, 35-40% carbs and
40% protein all year round unless
youre a performance athlete, in which
case you will need to fuel your body
with a greater amount of carbs. If
youre on a cutting diet, go for 20%
fats, 30% carbs and 50% proteins.
Select foods that benefit your body,
rather than merely fit your macros. Pick
nutrient-rich foods over processed
foods, good fats over hydrogenated fats,
and dont forget to include plenty of fibre.
PHOTODISC
Its sensible to spread your food
intake throughout the day to manage
insulin levels and stop energy crashes,
particularly if youre training or active
during the day. Eating little and often
can also help to speed the metabolism
by constantly fuelling the fire.
CHEATS AND TREATS
One of the main problems of opting
for a healthy lifestyle way of eating is
coping when you are out and about.
Finding ways to socialise without
ruining your efforts is difficult. Restau-
rant and convenience foods are often
not conducive to a fitness lifestyle,
so its important to plan ahead.
Most people have regular cheat
meals planned into their diet to keep
sane, allowing them to have a little of
what they like and keep sociable. Cheat
meals are a good way of mixing up the
routine, giving the body something
different so it doesnt adapt to a
long-term lower calorie diet.
If youre training hard its a good
idea to maximise your cheat meals by
choosing foods higher in carbs and
lower in fats to replenish muscle
glycogen stores. But remember, just
because its called a cheat doesnt
mean you didnt eat it.
As a general rule, if youre eating
well 80% of the time you can afford
to make a few exceptions. If you plan
ahead and schedule your cheats,
unless youre very close to a physique
show or event, you should never need
to take a Tupperware box of chicken
and broccoli to a friends wedding or
other social gatherings.
Sustaining a new, healthy lifestyle
just needs a little common sense. If you
make the right choices in a restaurant
by opting for grilled meats and fresh
vegetables, staying away from oils
and sauces and knowing what youre
ordering, then its pretty easy to go
out for a meal every so often.
The secret to success in adopting
this way of eating, rather than just
going on a diet, is enjoying what you
eat and not thinking about what you
cant eat. Once you start to cut out
processed foods and excess sugars
you will begin to appreciate the taste
of fruits and whole foods.
However, if there is a certain
food you really love then make sure
you still have it occasionally. And
dont eat foods you hate just because
youve been told theyre good for you.
Find foods you like that fit your
lifestyle.
Try to remember that food is fuel for
your body to look and feel good. The
benefits of eating welloptimum
health, having a body you are proud of
etc.far outweigh the satisfaction of
eating high-fat, high-sugar foods. M&F
Michelle Brannan is Britains first IFBB pro
bikini competitor. She won last years
British Grand Prix, placed second at this
years IFBB Nordic pro and competed at
the Bikini Olympia in Las Vegas in late
September.
MUSCLE & FITNESS 177
 KINGS
OF
STRENGTH
WHY TIGHTNESS IS THE KEY TO GETTING STRONGER
ANDY BOLTON AND PAVEL TSATSOULINE ARE TWO OF THE WORLDS PREMIER
STRENGTH EXPERTS. BOLTON WAS THE FIRST MAN EVER TO DEADLIFT 1,000 LBS
IN COMPETITION. TSATSOULINE IS A FORMER SOVIET SPECIAL FORCES
INSTRUCTOR AND CONSULTANT TO ELITE UNITS OF THE US MILITARY AND LAW
ENFORCEMENT.
I
n this new series, weve brought
the two kings of strength together
for a roundtable discussion in
which they share the secrets to
getting a stronger physique. This month,
they discuss the importance of tightness.
MUSCLE & FITNESS: Any serious strength
athlete knows that tightness is the key to
strength yet many gym rats dont. Can you
explain why its important to be able to get
tight, if you want to get strong?
PAVEL TSATSOULINE: Tension is
strength, its as simple as that. A muscle
produces force by tensing.
Tensing stabilising muscles fires up
the prime movers. Through the phenom-
enon of irradiation this tension spills
over. Its especially obvious when you
tense your abs, glutes, and grip. Test this
on the basic barbell curl; I guarantee
that you will immediately and noticeably
get stronger.
All elite lifters learned to get
extremely tight early in their careers.
Some are born athletes and figured it
out naturally. Others have been coached
178 MUSCLE & FITNESS
or watched the champs and copied what
they saw.
ANDY BOLTON: Exactly. Heres an
example of how to get tightand,
therefore, lift the most weight you are
capable ofwhen bench pressing:
Assume your bench press set-up,
and do the following:
Drive your heels into the ground
as hard as possible.
Force your knees out as hard
as possible.
Squeeze your glutes as tightly
as you can.
Flex your lats hard.
Death-grip the bar.
Now, while keeping that level of
tightness, unrack the bar and perform
your set. You will be stronger.
M&F: Tightness also makes you safer when
you lift weights. Can you explain that?
PT: It works the same way that tensing
your stomach protects you from a punch.
In addition, tensing before you get under
the bar takes the slack out of your
MAT T MA R S H
tendons. Lifting a heavy barbell is like
towing a traileryou need to take the
slack out of the cable before hitting the
accelerator. Incidentally, Russian
studies show that this pre-tension
increases strength by up to 20%. Thats
due, in part, to a psychological feeling of
lightness and invincibility.
AB: Many lifters injure their lower backs
when performing squats, deadlifts and
military presses. To avoid doing this, lift
with a neutral spine and get as tight as
possible to maintain that neutral spine.
Focus on flexing your glutes, lats and
abs as hard as possible. Do this properly
and you cannot lose neutral spine.
M&F: How can we learn to tense up?
PT: Practise. Tension is a skill. Ernie
Frantz, a powerlifting legend, used
to practise tensing his whole body
throughout the day. There are many
sophisticated techniques that teach
you to get tighter and tighter. I have
researched the topic and experimented
for almost two decades.
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 A researcher, Bret Contreras,
compared the recruitment of various
muscles of the midsection in the
traditional plank and in the plank I
designed. The EMG (electromyography)
measurements showed that the latter
activated the internal obliques, the abs,
and the external obliques 200%,
300%, and 400% respectively. In the
book Deadlift Dynamite, that Andy and I
co-authored, there are detailed
descriptions of this special plank.
AB: One of the big mistakes I seeeven
from accomplished liftersis perform-
ing all their warm-up sets with sloppy,
loose form. This ingrains bad habits.
To really learn how to get tight, treat
every set as if it were a one-rep max.
Even your lightest warm-up sets. This
gives you many sets in every workout
to practise getting tight.
M&F: Two exercises frequently recom-
mended for teaching tightness are the
double kettlebell front squat and the
kettlebell bottoms-up press. What are
your thoughts on these exercises?
PT: The double kettlebell front squat
is a great tension teacher. Due to the
particular load placement, the lower
back muscles dont have much leverage
to stabilise the spine and the diaphragm
and the abs have to take over. Some of
you strong guys might sneer that
kettlebells are too light for squats.
Well, go try it.
1,200-pound squatter Donnie
Thompson has found 3x8 with a pair of
88-pound kettlebells sufficient. In this
case, it isnt about the weight but its
placement. And no, the barbell front
squat does not have the same effect
because, as Dan John has pointed out,
it stacks the weight nicely on top of
the skeletal structure. So use two
kettlebells.
AB: Theres a young guy I know who
can bench 240 kg raw. Hes a monster.
But when he tried the single arm
kettlebell bottoms up press he was
surprised to find he could only do 24 kg
for a couple of very shaky reps. This
showed he didnt know how to get as
tight as possible. If he worked on it,
and learned to generate maximal
tension, hed bench even more weight
a scary thought.
Heres how you perform the exercise:
Simply press a kettlebell overhead,
but do it with the cannonball above
the handle (not with the cannonball
resting of the back of the forearm
as a kettlebell is usually pressed).
This makes it really unstable.
To stabilise the weight you must
tense every muscle in your body
extremely hard. Its quite a challenge.
As a bonus, and for reasons beyond
the scope of this article, its also a very
safe press for the shoulders.
M&F: Many lifters are constantly
searching for the perfect training
programme, but we all know that doesnt
exist. Can you give us your most
foolproof programme for building
strength and muscle?
PHOTODISC
PT: It has to be powerlifting-style cycling.
Former powerlifter Bill Starr recalls
how periodised Russian weightlifting
programmes made their way into the
United States in the sixties. Out of this
rather complicated systemcame a much
simpler form of the same idea. The simple
idea was starting light and building up to
heavy lifts in a linear fashion while
simultaneously reducing the volume,
then backing off and starting again after
competition. That was the American way
of abiding by Prof. Matveyevs tenets of
periodisation. This practice would become
known as cycling. Many top lifters,
Andy included, have broken seemingly
impossible records by following this
deceptively simple methodology.
If mass rather than strength is your
goal, the answer remains the same.
AB: I agree 100%. Cycling built my 1214
lbs squat and helped me to become the first
man in history to deadlift over 1000 lbs.
Heres an example of how it works. Lets
say you have a 3-rep max on the bench
press of 120 kg. You want to run a six-week
cycle and set yourself the goal of pressing
125 kg x 3a solid gain of 5 kg.
HERES YOUR CYCLE:
Week 1: 100 kg x 3
Week 2: 105 kg x 3
Week 3: 110 kg x 3
Week 4: 115 kg x 3
Week 5: 120 kg x 3
Week 6: 125 kg x 3 (a new personal record)
It goes without saying that you perform
several warm-up sets before your top
weight. If you like, you can add a second
top set using 90% of the top set weight.
For instance, on week 5, youd perform
120 kg x 3, then rest 3 minutes. Then do
107.5 kg x 3. M&F
Pavel Tsatsouline has trained elite military
forces in Russia and the United States and
is credited as the man who popularised the
kettlebell in the West. For more information
visit: strongfirst.com
Andy Bolton is a multiple world champion
powerlifter and world record holder. He was
the first man to deadlift more than 1,000 lbs.
andyboltonstrength.org
Get more tips on improving strength from
Andy Boltons e-books. Go to
muscle-fitness.co.uk/andybolton
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COACHS
CLINIC
PSYCHOLOGY AND
PERFORMANCE
BY ANDY SHELTON
HEAD OF SPORTS SCIENCE & STRENGTH AND
CONDITIONING COACH AT LEICESTER TIGERS
T
his month, in my final regular
column, well move away from
the physiological factors of
performance to look at one
of the most overlooked and underrated
areas of sports sciencepsychology.
Until recently, athletes and coaches
viewed sports psychologists with
more than a little scepticism. But
the cynicism has subsided. Sports
psychologists have dropped the long
words and laboratory-based models
and now tend to stay under the radar
and work closely with coaches to
guide individuals or groups through
behavioural changes that yield
tangible benefits.
Lets start by looking at the basic
principle that psychology affects
performance.
Everyone has days when things
just dont go right at the gym. Usually,
they can be brushed aside as a one-off
and you just carry on as before. But
sometimes it happens again and again.
Then you tear up your well thought
out, proven training plan and blame
everyone and everything but the most
obvious factoryou.
On the other hand, sometimes you
get to the gym and lift personal best
182 MUSCLE & FITNESS
after personal best. A couple of hours
go by and youre still flying.
Whats going on herewhy do these
apparently unexplainable peaks and
troughs occur? And, more importantly,
how can we maintain the peaks for
longer while avoiding the troughs?
BRAIN POWER
Psychology plays a massive role in our
ability to train. Muscles are driven
by the brain, except when certain
reactions to painborn from our
survival instinctsbypass the brain.
This response enables our muscles
to begin the contraction process.
Its no surprise then that when we
experience psychological disturbances
caused by any of a number of stress
factors, such as lack of sleep, poor
nutrition, abnormal life stress and
inadequate recovery from training,
there is often a knock-on effect on our
physiological output.1 Whether this is
due to chemicals called neurotrans-
mitters, hormonal factors or something
else entirely is still up for debate.
Neurotransmitters are chemicals
that transmit signals from the nervous
system to other areas of the body,
including our muscles.2 If these are
OLIVER ARMSTRONG
either reduced in number or have other
chemicals competing to dampen or
block their signals, the level of muscle
contraction will decrease.
Hormonal factors affected by our
psychological well-being may also play
a part in performance. Reductions in
pre-exercise free testosterone levels
can be brought about by chronic
inadequate recovery, which reduces
our ability to produce force. (Shelton
and Gleeson, unpublished research.)
WHAT DOES ALL THIS MEAN?
Our psyche is comprehensively
entwined with our muscles. In that
case, when youre not feeling quite
right you should just stop training,
right? Wrong! Unless youre seeing
a continued decrease in performance
over a few weeks or months, cessation
of training can have an even more
detrimental effect than continuing.
Lets use a practical example. Today
is one-rep max squat day but youve
slept badly, had a nightmare journey to
the gym and have missed a meal. Are
you going to be able to peak for this
session and perform a personal best
squat? Probably not. Could you move
 GETTY IMAGES/ISTOCKPHOTO

PSYCHOLOGY PLAYS A
MASSIVE ROLE IN OUR
ABILITY TO TRAIN.

MUSCLE & FITNESS 183


PHOTODISC
the session to later in the week and
work at 80% for reps of five today?
Yes. Should you? Maybe.
What if in four weeks time youre
competing in a powerlifting competi-
tion and everything is going well but
the night before the contest you sleep
badly, have a nightmare journey to the
gym and miss breakfast? Youve got to
compete and youd be much better
prepared if you could bank on a little
adrenaline, safe in the knowledge
youve done it before in training.
When we apply the above theory to
endurance-based exercise the science
becomes a little clearer. When we
exercise vigorously, sensors in the
body detect alterations in pH, tempera-
ture, oxygen, and carbon dioxide levels,
among other things. Substances
leading to the sensation of tiredness,
fatigue, and pain in the muscles have
led a number of progressive scientists
to conclude that if everything we feel
through the body is a signal to the brain
then fatigue is an emotion, and
emotions can be controlled.
Frequently exposing yourself to an
emotion reduces its effect on your
psyche. Think about when you were a
184 MUSCLE & FITNESS
child and the excitement you used to
feel before Christmas, for example. As
you age, and your psychology devel-
ops, the level of excitement you feel
before such an event is reduced. The
same effect occurs with fatigue.
Even with all the will in the world to
continue exercising, as the perception
of discomfort (fatigue etc.) increases
the desire to carry on lessens. This is
a survival mechanismwhy would you
want to continue training and risk injury
to your muscles, which you need to
catch prey or avoid being caught
yourself, when youre not actually in
danger? A brain process known as the
central governor is believed to control
this by causing the feeling of fatigue to
make you stop and help prevent injury.3
By continually exposing yourself to
and progressively overloading any
exercise you can extend the amount
of time you can work at high intensity
before fatigue sets in.3 This can
allow individuals with poorer physi-
ology to outperform those better
endowed, although winners of elite
endurance events are likely to be
strong in both areas.
CHOKING IN SPORT
Its clear that psychology affects the
performance of the muscular system
and that we are able to affect our
psychology. But what else affects
performance from a psychological
standpoint?
One of the best-known inhibitors
is choking. Why does an athlete of
high technical ability fail to perform
a basic task just because the
outcome has a higher perceived
importance this one time?
To use a famous example, why do
footballers (usually English) fail to
score from 12 yards during a penalty
shoot-out when the net would bulge
if they took one during normal time?
One possible explanation is the
inverted-U hypothesis.
The inverted-U hypothesis states
that each individual has an optimal
level of arousal for any given task. Too
low and youre unable to concentrate
fully or produce the forces required in
the time available to you. Too high and
youre unable to perform due to shaking
caused by increased neural drive, or
again through inability to concen-
trateoften termed red mist.
Could choking be due to a height-
ened level of arousal? Can knowing the
effect of one event on the outcome of a
game affect your arousal levels so
much youre unable to perform tasks
youd otherwise perform to a high
standard seemingly without thinking?
Arousal levels, drivers of arousal and
ways in which we can affect them have
been studied for a number of years and
the simplest and most effective way of
reducing the risk of over-or-under
arousal is practice.4 High quality,
specific practice correlates directly
with performance under pressure
being sure you have covered all the
bases leads to a widening of the
inverted-U enabling optimal perfor-
mance even at high levels of arousal.
This is worth thinking about next time
you hit the gym or add fuel to your body.
The exercises you choose, the food you
eat and the recovery you give yourself
all affect not only your physiology, but
also your psychology. And it all happens
without you even realising! M&F
REFERENCES
1. Cardinale, M., Newton, R. & Nosaka, K. (2011)
Strength and Conditioning: Biological Principles
and Practical Applications. Wiley-Blackwell:
Sussex.
2. McArdle, W. Katch, F. & Katch, V. (2007)
Exercise Physiology: Energy, Nutrition, and
Human Performance. Lippincott Williams &
Wilkins: Philadelphia, PA.
3. Noakes, T. (2001) Neural control of force
output during maximal and submaximal
exercise. Sports Medicine, 31, 637650.
4. Anderson, K. (1990) Arousal and the
inverted-U hypothesis: A critique of Neisss
Reconceptualizing arousal. Psychological
Bulletin, 107, 96-100.
If you have missed any of the Coachs Clinic
articles, you can buy back issues in print at
www.weidermailorder.com/4-backissues
or as a digital edition at
https://dig.muscle-fitness.eu
Andy Shelton is the head of sports science
and a strength and conditioning coach at
Leicester Tigers Rugby Club.
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UFC CONDITIONING
RICHARD TIDMARSH, WHO GETS BRITISH UFC STAR JIMI MANUWA IN SHAPE,
CONTINUES HIS SERIES ON THE FIGHTERS KEY EXERCISES
PHOTOGRAPHY BY STEVE MITCHELL

WHAT IT IS: Two-footed plyometric jump

WHY HE DOES IT: Plyometric drills play

a big part in my design of Jimis strength
and conditioning programme. They
require the muscles to exert maximum
force in the shortest time possible, which
increases power and speed. Usually
performed using only body weight, they
force muscles to move from extension to
contraction as quickly as possible, which
makes you more explosive.

HOW TO DO IT: Create a four-foot

high obstacle. Here I use two soft
tackle shields. Jump over the obstacle,
landing softly, and jump back as quickly
as possible. You should power off the
floor with minimal use of squatting.
Instead, use your arms to generate
power and lift your legs high as you
cross the barrier.
Control your landing and power up
again. You need to twist in mid-air to land
in the correct position to perform the
next jump straight away. Jimi does six
repetitions, which is 12 jumps in total,
before resting. He usually does five sets.

THE BENEFITS: The proprioception

TIP
required to control the exercise improves The trick is to think
one step (or jump)
balance and agility and enables you to ahead! Try jumping
quickly transfer movement and energy sideways over the
from one direction to another. This helps obstacle, without
Jimi kick and punch more powerfully, even twisting, if you want
to make it harder.
when he is off balance and fatigued.
You can include plyometric drills
in strength sessions. I like to put the
two-footed jump straight in after a
compound lift, such as a back squat,
to create a realistic overload effect in
Jimis training. Or, I sometimes create
workouts that feature only upper and Richard Tidmarsh is the owner and lead trainer of Reach Fitness
London in Clapham. He also puts rugby internationals through
lower body plyometric exercises to
high-octane functional workouts. Visit www.r4reach.com and
develop conditioning. M&F follow him on twitter @RichTidmarsh

186 MUSCLE & FITNESS

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 UNDER THE
MICROSCOPE
TAKING A PURELY SCIENTIFIC LOOK
AT THE BEST PRODUCTS IN THE
WORLD OF SPORTS SUPPLEMENTS
We examine the critical active ingredients in various
sports supplements. We award high marks to those
with existing supportive data, real-world results and
innovation in formulation. Here we put AFFORDABLE
SUPPLEMENTS RAGING BEAST under the microscope.
BY JIM STOPPANI
ARGININE MATRIX is a combination benefit of taking arginine before
of L-arginine, arginine alpha-ketoglutar- workouts is its ability to increase
ate, and arginine ethyl ester. Arginine is growth hormone levels. It does this by
an amino acid that is the most critical inhibiting the hormone somatostatin
element in boosting nitric oxide levels. that normally inhibits growth hormone
Thats because in the body, nitric oxide production. With less somatostatin
is produced directly from arginine. there is more growth hormone pro-
Taking a nitric oxide booster, such duced, which can help with muscle
as arginine, before workouts has growth and fat-burning during work-
been shown to boost blood flow to the outs. RAGING BEAST uses a combina-
working muscles and increase muscle tion of different forms of arginine to
endurance and strength. It also help increase the amount of arginine
increases the muscle pump, which can absorbed and utilised by the body.
lead to long-term growth. Another GRADE: 
REASON: Numerous clinical studies
support arginines effectiveness for
boosting both nitric oxide and growth
hormone levels.
CITRULLINE MALATE is an effective
nitric oxide booster and a powerful
energy promoter. Thats because it
consists of the amino acid citrulline
and malic acid (malate). Clinical studies
suggest that citrulline is a more
effective nitric oxide booster than
even arginine. This is counterintuitive
to many since arginine is the direct
precursor to nitric oxide in the body.
However, arginine is broken down in
the body by the enzyme arginase in the
188 MUSCLE & FITNESS
intestines and liver. Citrulline, on the
other hand, does not get broken down
by arginase and goes directly into the
bloodstream where it is converted into
arginine and then nitric oxide. Citrulline
also helps to remove ammonia from
the body. Since ammonia can induce
muscle fatigue, keeping its levels low
helps to stave off fatigue during
intense workouts. The malic acid
further aids fatigue reduction and
energy production. This energy
metabolite helps the body to convert
the lactic acid thats produced during
workouts into usable energy. Clinical
studies confirm just how effective
citrulline malate is. Subjects supple-
menting with it report less fatigue, and
actually show higher energy produc-
tion and faster recovery rates between
bouts of exercise.
GRADE: 
REASON: Impressive research in
humans supports the ability of citrulline
malate to increase nitric oxide levels,
boost energy production and delay
fatigue.
CREATINE MATRIX is a combination
of creatine monohydrate and creatine
ethyl ester. Creatine is one of the most
popular and effective sports supple-
ments sold today. It has been shown
in countless clinical studies to signifi-
cantly increase muscle growth,
strength gains, muscle endurance,
muscle power, and even provide
numerous health benefits. Creatine
monohydrate is the tried and tested
form of creatine on which the majority
of the research on creatine has been
done. This form is proven in hundreds
of studies to work well to increase
muscle size and strength. Creatine
ethyl ester is creatine with an ester
group attached, which can enhance
creatines ability to pass across cell
membranes to make it easier to be
absorbed by the intestines. Taking
a product that has a variety of forms
of creatine, such as RAGING BEAST,
may help your body better absorb and
utilise the creatine for better results.
GRADE: 
REASON: Creatine has hundreds of
studies and decades of anecdotal

proof supporting its effectiveness.
Taking it in different forms may
optimise its results.
BETA-ALANINE is one of the most
critical amino acids to take before
workouts. It has been shown in
numerous research studies to boost
muscle strength and power, as well as
muscle endurance, and the research
continues to mount in support of its
effectiveness. Beta-alanine works
in the body by joining with the amino
acid histidine to form the dipeptide
known as carnosine. Its carnosine
that actually provides all the benefits
of supplementing with beta-alanine.
During exercise, carnosine prevents
the inside of the muscle fibres from
becoming too acidic. High acidity in
muscle fibres causes weaker muscle
contractions and fatigue. By prevent-
ing this, high carnosine levels in muscle
allow you to train with more strength,
intensity, and endurance. Research
confirms that this not only improves
muscle strength, but also enhances
muscle growth and even fat loss.
GRADE: 
REASON: Beta-alanine has more than
enough research to suggest that it is
an essential supplement to take before
workouts for anyone interested in
improving their muscle strength,
muscle endurance, muscle size,
and body composition.
TRIMETHYLGLYCINE (TMG) is
a modified amino acid that is also
known as betaine. It is simply the
amino acid glycine with three methyl
groups attached to it. These methyl
groups provide numerous benefits
in the body, such as enhancing liver
health, promoting joint recovery, aiding
cardiovascular health, boosting mood,
as well as increasing muscle size and
strength. In fact, research shows that
subjects supplementing with betaine
experience a 25% increase in muscle
strength and power. Although it is still
unclear how betaine works to aid
performance, one theory is that this is
due to its ability to increase the bodys
own production of creatine. However,
research also shows that it increases
5
growth hormone and IGF-1 levels,
while simultaneously lowering
cortisol levels during workouts.
GRADE: 
REASON: Recent research studies
and anecdotal reports confirm
TMGs effectiveness for increasing
muscle strength and power, making
its popularity as a bodybuilding
supplement soar.
E S O F
ISSU
X
E
COENZYME Q10 (COQ10) is also
FLR ONLY
known as ubiquinone because of its
ubiquitous distribution throughout the
body. CoQ10 works as a coenzyme
5
that assists reactions that produce
adenosine triphosphate (ATP), the
FO
major energy currency of all cells
in the body. Research shows that
supplementing with CoQ10 blunts *
fatigue during exercise and results
in quicker recovery between bouts of
exercise. In addition to aiding endur-
ance, CoQ10 may also aid muscle
growth and strength. One study
reported that subjects taking CoQ10
increased their amount of fast-twitch
muscle fibres, which are the ones that
grow the biggest, fastest and strong- *This is a direct debit offer open to UK residents only. Payments will
increase to 16.99 every 6 issues unless advised to stop.
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CoQ10 before workouts protected
muscle cells from oxidative damage,
which protected their integrity and
could enhance muscle recovery
following intense workouts. The most
recent study reported that high calibre
athletes taking CoQ10 were able to
increase leg muscle power better
than those taking a placebo.
GRADE: 
REASON: CoQ10 is an important
nutrient to take due to the fact that it
is critical for energy production, not to
mention its ability to boost heart health
and reduce the risk of cancers. Research
also suggests that it can boost muscle
endurance, muscle strength and even
muscle hypertrophy. M&F
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 UNDER THE
the amino acid arginine. Whilst arginine
is a well known nitric oxide booster,
it appears that agmatine may boost
nitric oxide levels even better.

MICROSCOPE
Agmatine also works in the body as a
neurotransmitter, which means that
taking it before workouts can help to
boost muscle strength and training
intensity by ramping you up and
creating stronger muscle contractions.

TAKING A PURELY SCIENTIFIC LOOK It has also been shown to increase

insulin production. Insulin is a powerful
AT THE BEST PRODUCTS IN THE anabolic hormone that increases

WORLD OF SPORTS SUPPLEMENTS

muscle growth and also further dilates
blood vessels. Agmatine can even blunt
pain to help you train further past the
We examine the critical active ingredients in various pain barrier and complete more reps
sports supplements. We award high marks to those during workouts. Plus, evidence
suggests that agmatine may even
with existing supportive data, real-world results and increase levels of the anabolic
innovation in formulation. Here we put PRODIGY ULTRA hormones testosterone and growth
PRE-WORKOUT MATRIX under the microscope. hormone, which are both critical during
workouts for greater strength and
BY JIM STOPPANI muscle growth. While many agmatine
products are contaminated with the
BETA-ALANINE is one of the most suggest that it is an essential supple- impurity putrescine, AgmaPure is
critical amino acids to take before ment to take before workouts for created through a fermentation
workouts. It has been shown in anyone interested in improving their process that minimises the putrescine-
numerous research studies to boost muscle strength, muscle endurance, related impurity.
muscle strength and power, as well as muscle size, and body composition. GRADE: 
muscle endurance, and the research REASON: Agmatine has so many
continues to mount in support of its AGMAPURE is a trademarked form of positive reviews that it is now being
effectiveness. Beta-alanine works agmatine sulphate, a salt of agama- called super arginine. However, there
in the body by joining with the tine, which is a breakdown product of is currently little research on its ability
amino acid histidine to form the to raise nitric oxide levels and
dipeptide known as carnosine. enhance muscle strength and
Its carnosine that actually endurance.
provides all the benefits of
supplementing with beta- CREATINOL-O-PHOSPHATE
alanine. During exercise, may sound like its a form of
carnosine prevents the muscle creatine, but it is actually a
fibres from becoming too different molecule altogether.
acidic. High acidity in muscle Also known as COP, creatinol-
fibres causes weaker muscle O-phosphate was originally
contractions and fatigue. By developed as an injectable
preventing this, high carnosine drug for patients with cardiac
levels in muscles allow you to insufficiency. Like creatine,
train with more strength, creatinol-O-phosphate can
intensity and endurance. also increase muscle strength
Research confirms that this not and endurance. There are
only improves muscle strength, numerous possible mecha-
but also enhances muscle nisms by which creatinol-O-
growth and even fat loss. phosphate may work to
GRADE:  provide these benefits. For
REASON: Beta-alanine has instance, it has been shown to
more than enough research to increase levels of adenosine

190 MUSCLE & FITNESS


triphosphate (ATP), an energy-bearing
molecule found in all living cells. This
ability of creatinol-O-phosphate to
increase ATP levels in muscle cells may
be due to its actions as an intracellular
buffer, or, it may be due to its ability to
stabilise cell membranes, or, it may be
because it acts as a phosphate donor.
This is similar to how regular creatine
works: by donating phosphates to
adenosine diphosphate (the break-
down product when ATP is used for
energy) more ATP can be regenerated
quickly.
GRADE: 
REASON: Although there is some
older research on the injectable form of
creatinol-O-phsopahate used for heart
patients, there is little research, if any,
providing any evidence of the perfor-
mance benefits of the oral supplement
form. However, anecdotal reports are
fairly positive.
N-ACETYL-L-TYROSINE is a form of
the amino acid tyrosine that provides
all the benefits of regular L-tyrosine,
but is more bioavailable. The acetyl
group attached to the tyrosine
molecule enhances its absorption and
utlisation by the body. This particularly
facilitates tyrosines ability to pass
through the blood-brain barrier and
enter the brain, where it performs
much of its work to increase energy,
mental focus, mood, fat loss, and
muscle strength. This is all due mainly
to the fact that in the body, tyrosine is
used to produce numerous hormones
and neurotransmitters, including
dopamine, adrenaline, noradrenaline
and thyroid hormone.
GRADE: 
REASON: Tyrosine has ample
research supporting its effectiveness
and this particular form of tyrosine is
even more effective.
CAFFEINE ANHYDROUS is the most
popular stimulant used today. Almost
every effective preworkout product
sold today uses caffeine in the formula.
Thats because caffeine is well
documented to boost alertness and
performance. Research shows that
when caffeine is taken before workouts
O DY B
& B U
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L
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it significantly boosts muscle strength
IN
FIT
G
and endurance, blunts muscle pain and
increases fat-burning. All this adds up
to better workouts that produce
greater results.
GRADE:  WEIDERMAILORDER.COM
REASON: Caffeine has a plethora of
clinical studies and anecdotal reports ACCESSORIES
that support its ability to boost athletic
performance.
NARINGIN is a flavonoid compound
found in grapefruit that is responsible
for the characteristic bitter flavour
of this fat-fighting fruit. Naringin
provides several health benefits,
such as inhibiting cancer-causing
compounds, lowering cholesterol
levels and increasing fat-burning in
the body. Naringin also affects the way
that certain nutrients and drugs are
handled in the body. Generally speak-
ing, it tends to increase the amount of
certain nutrients and drugs, making
their levels higher than usual and
increasing their effectiveness. It is
well known that naringin enhances
the effects of caffeine (which is also
included in PRODIGY) in the body
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but it can also improve endurance by
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taking any medication check with your
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with naringin, epecially calcium channel
blockers, sedatives, hypertension
medications, cholesterol-lowering
drugs, oestrogen, and allergy
medications, as naringin is well
known to interact with these types
Fat Gripz & Fat Gripz
of medications. Extreme are used by
GRADE:  thousands of athletes and
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to extend the properties of other effective weight lifting and
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RATINGS
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on humans available
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effective
 Not much human research available
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HOT W
ho says British beaches are
boring? Heather Schofield
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beach, near Southampton, during what
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her. Heather, the inaugural British bikini
champion in 2011, was awarded her
IFBB pro card after a string of strong
international performances. M&F

MI CHAEL PALMER

192 MUSCLE & FITNESS

FROM THE INTERNATIONAL EDITORIAL TEAM AT MUSCLE & FITNESS

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 BEWARE OF INFERIOR IMITATIONS
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Powertec has gained a very strong following of repeat customers. The main reason being,
our equipment is carefully designed and engineered to be precise in motion. We came from the full range
commercial gym background so we have many years of experience in building equipment for the most
demanding market that accepts nothing less then perfection.

Powertec owns its factory so aside from having a highly experienced workforce; we can also control and
maintain our quality. We have always done all production procedures under one roof. We source only the
nest materials and component parts available.

POWERTEC WARRANTY
Home Consumer: Lifetime on frame and all parts.
Light Commercial: Lifetime on frame, 2 years on all parts

Workbench
Leverage Gym
Was 1,149
Now 899

Workbench Rack
System Leverage Squat/
Was 499 Calf
Now 359
Was 559
Now 509

Workbench Multi System

Was 1,699
Isolateral Leverage Olympic Bench
Now 1,199
Muti Press Was 359
Was 699 Now 269
Now 549

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6 MONTHS LATER
(Subject to status) Please
call for full details or a Find us on...
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Fitness Nutrition now available in all our Nationwide Showrooms*

*with exception of Manchester

0800 634 0100

www.bodypower.co.uk
Bodypower Sports PLC - Sole UK distributor for PowerTec Fitness products
Weights sold separately
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