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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
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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,
36 Still Pumped 72 Nathalia Melo
and actor, bodybuilder and great British At 66, the greatest fitness icon of all Moving To Europe
eccentric Sam Cullingworth reveal how time is on a roll. With a slate of new In the first of a three-part series,
they get in amazing shape. movies on the horizon, the former 2012 Ms Bikini Olympia Nathalia Melo
BY MATT TURNER AND JOHN PLUMMER 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 The new bodybuilding documentary
gym, but its not about how he looks. Its Generation Iron hopes to build on what
about what he can do. Arnolds Pumping Iron created nearly
BY MATT CAPUTO
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 Dont be a chicken! 154 Powerful People
to keep your goals on track this festive BY ARNOLD SCHWARZENEGGER Insights from leading figures in the
season. world of bodybuilding and fitness.
BY MIKE ROUSSELL 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
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ISSN 0955-1387 Suzanne Turmel Senior Editors Matt Tuthill, Joe Wuebben
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To Advertise Tel: 01423 550848 Alice Cockerham, Sarah Warner Founder & Chairman Emeritus
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EDITORIAL Sub Editors Executive Vice President,
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For Editorial and General Enquiries
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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.

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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
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

CHICKEN
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.
BUILD YOUR PHYSIQUE FROM THE GROUND UP In the same way, even if you arent

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

DUSTIN SNIPE S

10 MUSCLE & FITNESS


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

then move on to another for one can employ flushing on only one
exercise, and so on. This approach exercise. Typically, youd do
is fine for general fitness, but it 35 sets per exercise, but to flush
wont deliver maximum on one exercise, simply do more
FLUSHING hypertrophy results. 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 ABOUT NATE Nate Forster is the owner of Reebok
CrossFit 5th Ave. in New York.

EDGE CROSSFIT PHYSIQUE


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

CLEANING TIME
the hole.

BUILD FUNCTIONAL STRENGTH AND A CUT


PHYSIQUE WITH THIS ALL-IN-ONE MOVE
BY NATE FORSTER

he power clean and squat clean good rep. Thus, they can t into a wide
are two functional CrossFit range of programmes. They can comple-
movements that will help you ment a back and biceps day or a metcon
gain strength and get ripped
at the same time. Cleans are regularly
(metabolic conditioning) routine. Cleans
are also a great benchmark movementa
Strong Words
In CrossFit parlance, the term power
performed by athletes because they way to monitor strength gains over a period clean is a clean that finishes with the
demand explosive power, speed, and of time. bar in the rack position and the legs in
strength to be executed properly when And dont get frustrated if at rst youre a quarter squat. A squat clean includes
a full-depth squat.
using any appreciable amount of weight. not as fast under the bar as you want to be,
Once you master the proper technique, the or youre having trouble getting your
strength gains youll see from adding this elbows up. This movement takes time The 5 x 3 Strength Programme
JAMES FARRELL

EXERCISE SETS REPS %1RM*


move to your programme are incredible. and patience to master. Once youre
Power Clean 5 3 75, 80,
Cleans use almost every muscle in your comfortable doing it, though, youll have 85, 90, 95
bodyglutes, quads, hamstrings, back, a powerful, athletic-looking physique *Percentage of 1-rep max.
shoulders, arms, and coreto achieve a thats built to perform.

20 MUSCLE & FITNESS


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 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
AB-NORMAL 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
Why in the name of different planes of forget to do an ab move century, but with abdominal wall takes.
Joe Weider are you still motion and pile on in extension once or all the options; Being able to stabilise
doing that same tired twice a week. You could torq-king.com.) (as well as exert) in
ab routine? Its like 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
Jons Old Jons New Workout
Workout OUR ADVICE:
Jon sent us his cardio This workout will certainly burn lots of
workout. See his

CIRCUIT
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
FIX YOUR ROUTINE FOR  3 Flips
your training. For instance, dont repeat
the tyre flipsjust do more of them in
BETTER THAN EVER RESULTS 50-metre Sprint the beginning. They become much more
BY MICHAEL SCHLETTER Tractor Tyre Flip difficult to complete after a full-out sprint,
 3 Flips
which could mean you break form and get
Rest 120 seconds and injured, so hit them while youre fresh. For a
repeat for 10 rounds. 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

24 MUSCLE & FITNESS


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 wholesome carbs to refuel you after training.
for a ton of avour. Its the key This dish is simple to prepare, and is just as
ingredient in this meal, which good cold as it is hot, so should there be any CALORIES PROTEIN
offers a double dose of protein
from quinoa (which, unlike most seeds, is a
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 1) Heat the olive oil
in a pan over medium
and cover with water.
Bring to a boil over
Lamb isnt only high in heat. Add the onion, medium heat, and cook
protein, its also a good garlic, and carrot and until soft. Drain and
source of irona typical cook until soft. Add the add them back to the
serving of lamb has 20%
lamb and beef stock pot. Mash with a potato
of the recommended
cube and cook until the masher, stir in the but-
daily intake.
meat is brown and has ter, and season to taste
a crumbly texture. Stir with salt and pepper.
CHEF IRVINE in the tomatoes, tomato
pure, and cornflour.
3) Turn grill on low.
4) Put the filling into
NUTRITION INFO Per serving 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!

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# Magnesium contributes to
normal muscle function, normal
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NOX-RF1 2013 BSN

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

32 MUSCLE & FITNESS


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NEWS
EDGE

NEW SHOP
P
redator Nutrition has opened Rhinos prop Ian
a agship store in The Light Kirke were amongst
shopping centre in the heart the VIP guests.
of Leeds. Harley Street
The store contains a wide range of doctor, clinical
products from market-leading brands sports dietitian
exclusive to Predator Nutrition, and Muscle & Fitness

GRAHAM LINDLEY
including Driven Sports, TruNutrition writer Rick Miller
Sciences, iForce Nutrition, PES offered one-to-one Strongman Darren Sadler, Predator Nutrition owner
(Physique Enhancing Science), and consultations. Reggie Johal and deadlift king Benedikt Magnusson give
Predators Vanessa Pollard a lift up.
Quest Nutrition. Predator Nutrition
Elite athletes, brand ambassadors will be offering this service on an Nutrition apjacks and Wheyhey
and nutrition experts were on hand appointment basis in the store through- protein ice cream.
at the opening to talk to customers. out the year. Visitors are welcome to browse, chill
Worlds Strongest Man competitor There were also demonstrations out in the grassy relaxation area and
Darren Sadler, deadlift world record and free samples, including Optimum receive expert advice from industry
holder Benedikt Magnusson and Leeds Nutrition protein shakes, Reex specialists.

FOR HARDGAINERS

S
NE True Gainer is a supple- and tastes greatunlike some other
ment designed for lean products on the market.
muscle gains. True Gainer is a scientifically
Trials of the product formulated mass builder based on
began in London in 2011 and produced extensive research and is designed
good results. The formula was enhanced to help even the hardest gainer,
in 2012 by adding a wider spectrum says a company spokesman.
of protein sources to support a varied Our formula contains Optipep
absorption rate of nitrogen into the which offers high levels of di-
blood stream. and tri-peptides, which are ideal
True Gainer was used in the making of for rapid delivery of essential
the documentary Raw Muscle and leading peptides for recovery, strength
names have supported its development. and building muscle. Optipep is
SNE says it believes in the benets of a hydrolysed whey protein. It is
providing balanced and varied sources derived from grass- and outdoor-
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The company says True Gainer is For further information visit
low in sugars, easy on the stomach www.sportsnutritioneurope.co.uk M&F

34 MUSCLE & FITNESS


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IFBB PRO
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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.
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.

These arent the arms of a man who turned 66 a day ago, and if completed a set of curls, and he sees the lights being adjusted, the
theyre not quite the arms of a 26-year-old Arnold, theyre far more umbrellas repositioned, the aperture changed, and a few photos
muscular than those of almost any other 26-year-old. Yet, as opposed shot, he springs into action. Its time to move.
to four decades ago, when Arnold was regularly getting his pump on Why dont you shoot it from the other side? Youve got all that
en route to seven Mr Olympia and ve Mr Universe titles, this light coming in.
workout is more a skirmish than an all-out war with the weights. Indeed, the back wall of Iron Fitness features a roll-down garage
Still, its a wholly impressive sight. This is 66! you think to yourself. door, which, when opened fully on a sunny summers day like today,
With his subject in full-on pump mode, Muscle & Fitness photo- allows for a good portion of the gym oor to be bathed in a golden
grapher Dustin Snipes is snapping away from Arnolds left side, glow that casts soft shadows and creates sharp glints in sweat.
surrounded by soft box lights and umbrellas that are positioned and Screw the peak of the right biceps. Arnold says to shoot from the
repositioned by attentive assistants who react to his direction with other side, so you move to the other side.
rehearsed efciency. Dustin has been prepped for thisArnolds rst Catlike, Dustin darts behind Arnold as he calls to one of his
real training shoot for a publication in more than three decadesand assistants to bring a light for the new set-up.
he knows to catch the inside of Arnolds right biceps in action. Hes You dont need lights. Its perfect as it is. Artie Zeller
aware that it has the sharper peak when exed than his left. didnt need any lights at all.
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 July 31, 1973:
cranked up into his signature single-arm biceps pose, it was the Golds Gym, Venice, CA3
right arm Arnold held aloft, to display that Matterhornian peak2 of Arnold Schwarzenegger is curling, which is something hes done
his. Sure, its trivial stuff to most, but Arnold fanboys notice this kind with great regularity for the past 10 years or so; something that
of thing, and if theres any magazine that caters to Arnold fanboys, comes as instinctively to him at this point as sinking birdie putts
its Muscle & Fitness. does to Jack Nicklaus and swaggering does to Mick Jagger. To be
Are we ready now? Okay, lets do this. precise, Arnold Schwarzenegger is doing seated incline curls, and
Arnold moves fast. From poor immigrant to champion bodybuilder hes liking how they feel.
to property mogul to movie star to governor, and back to movie star, Its a little more than ve weeks out from the 1973 IFBB
Arnold has lived more lives within the span of his own than Forrest Mr Olympia competition, which is returning to New Yorks
Gumpand theyre all cooler, to boot. Forrest simply shook hands Brooklyn Academy of Music after a two-year tour of Europe.
with a president. Arnold befriended several and was Having won the title the past three years, Arnold is the favourite
the subject of a proposed Constitutional change so to take home the $1,000 rst-place cheque, but not by much.
that he could run for the ofce himself.
Its easy to imagine that Arnold sees the rest of us 2 To see it at its freakiest, check the cover of the first edition of his first autobiography,
Arnold, The Education of a Bodybuilder.
moving through our own lives the way a humming- 3 While this author was not at Golds Gym in July of 1973 (at 7 he didnt meet their minimum
bird doesas if were in slo-mo. So after hes age requirement), the section is based on true events.

MUSCLE & FITNESS 39


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
Arnold was right: the light any lights at all.
streaming in from Iron
Fitness garage door was
all that was needed for a July 31, 2013:
compelling photo. Iron Gym, Santa Monica, CA
Arnold Schwarzenegger is wearing
Last year he barely eked out a win over Sergio Oliva, his most calf-high blue-and-black, yellow-toed Argyle socksthe kind
formidable rivala man who had a three-win streak of his own going worn by men of inuence who understand the statement such a
until Arnold ended it with his rst Olympia victory, in 1970. Sergio sartorial ourish makes. That is, when one peeks out from under
sat out 1971, allowing a 246-pound Austrian Oak4 to defend his title the neatly hemmed turn-up of a nely tailored pair of slacks.
unopposed in Paris. Yet last year, perhaps thinking Sergio would pull When worn without shoesas they are todayand paired with
a 1971 and not show up, Arnold was a little less than his typically a T-shirt and shorts in a Santa Monica gym during a workout, the
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

ZE LLE R/ FITNESS PUBLICATIO NS, INC/CO URTESY W EIDER H EALTH & FITNESS
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. One of Artie Zellers
The New York-born Zeller was a bodybuilder of some renown in masterful shots of
the Oak in action at the
the 1950s, often appearing as a model in Joe Weiders magazines. original Golds Gym.
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 4 According to Arnold himself.
Joes go-to guy, and Joe had him shooting all of the days biggest 5 (19382011) French (by way of Guadeloupe) Mr. Europe, Mr. World, and
bodybuilding starson the beach and in the gym. Just no studio Mr Universe winner known for his sweeping lines and incredible pectorals.
shots. Thats because, as a self-taught photographer, Artie wasnt 6 (1941 ) Sardinian-born two-time Mr. Olympia winner, and one of Arnolds training
partners and best friends.
expert at the intricacies of lights. So, Joe left the studio work to 7 Joe Weiders first publication was titled Your Physique. YP begat Muscle Builder,
guys like Russ Warner, Jimmy Caruso, and Bob Gardner. which begat Muscle Builder/Power, and in turn, Muscle, and finally,
Muscle & Fitness, in 1980.
Yet, because of his limitations, Artie learned how to get the most 8 The original Joe Golderected building still stands at 1006 Pacific Avenue. It is now
out of ambient lighting, becoming the sweatbox Dorothea Lange, a private residence.

40 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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DISTRIBUTED BY:
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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BUILD YOUR LEGACY

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


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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


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100200 mg
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10 g BCAAs
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2 g beta-alanine
1020 g carbs
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BEFORE HOUR 2
50100 mg
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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
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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

THE SCIENCE
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 You know the basic premise of weight training by now.
so (whatever time is left after youre done with your supersets) Lifting weights tears down muscle fibres, which the body
is more than enough time to recover. But by the third hour, then repairs and makes bigger so that, going forward, they
you will be begging for longer breaks. Choose your weights can better handle the stress that damaged them. Part of the
appropriately, as you are better off starting lighter and adding process is inflammationswelling in the injured muscle

58 MUSCLE & FITNESS


MAXIRAW, MAXIRAW and star device are registered trade marks of the GlaxoSmithKline group of companies.
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P E R S O N A L I S E Y O U R N U T R I T I O N

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Find us on Facebook View us on YouTube Follow us on Twitter #rawdedication


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


immediately following the dissipation of soreness, the
overall cell volume (muscle size) is retained as you begin
cellsand this accounts for some of the increased size you another breakdown and rebuilding process. Muscle protein
notice after training sessions. Scientific studies have con- synthesis is enhanced immediately following exercise, so
firmed that this swelling can last for a week or more following as long as you continue to work out, you can continue to
very intense exercise, but this programme isnt about tricking build muscle. With that said, after performing this
you into thinking youve added muscle when youve really programme, dont restart your training if youre still very
just pumped water into your arms. Inflammation will account sore, see bruising or discolouration in your muscles, or have
for some of the gain, but so will actual hard, dry muscle. sharp pains in the muscles and joints. While the goal is to
Either way, your arms will be bigger, and isnt that all youre beat your arms up enough that you cause a massive
really after anyway? regeneration that leads to new muscle tissue, we dont
The goal is to keep this cycle on repeat. Your one-day bi and want to damage them beyond what they can recover and
tri bombardment will result in a lot of inflammation and require grow bigger from. That would defeat the whole purpose. So
rest, but when you train again (on your own programme), before wait at least four days before you do any direct arm training
your arms are fully repaired, youll provide another stimulus again, and eat above maintenance calories. You can repeat
that keeps the arms engorged. This should be within a week 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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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 M&F: Had you heard of rugby?
the epicentre of world fitness it isnt. meet? NM: I had no idea what it was about.
Before Nathalia arrived the city wasnt ROGER WILSON: March 2011. I was I just knew it was like [American] football
home to a single IFBB bikini pro. Hell, playing for Northampton Saints and but with no pads. I thought it was like a
it wasnt home to any IFBB pros! And we always had a week off in March so hobby for him but then I went to a game
it has never staged a pro contest. three of us went to Miami on holiday and people were screaming his name.
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 M&F: Now youre dating a sportsman,
100,000 likes, leave her bikini buddies looked very angry that night dealing how do you feel about being
in the Sunshine State (average summer with customers so I never approached described as a WAG?
temperature 82 degrees) for Belfast her. Afterwards I used my stalker skills NM: If you have your s**t together
(average summer temperature 58 to track her down on the Blue Martini you dont care what others call you!
degrees)? Facebook page. I didnt know her name The players are cool because they live
We wanted to find out so when but I recognised a picture of her and an athletic life. Theyre rugby players
the lovely Ms Melo invited us to her sent a message. Thankfully she replied. so they do get drunk but theyre cool.
adopted city to talk about her move NATHALIA MELO: I went to the The girlfriends have a hard time
and her training programme we were bathroom five times that night to understanding why I wont eat certain
on a flight quicker than you could say check my make-up was OK but he foods or drink a lot.
great glutes. didnt even look at me! That he was
We met at Rockpit Gym in the more reserved appealed. I had been M&F: Had you heard of bikini
Lisburn district of Belfast, where single for three years. Guys werent contests?
she trains herself and clients. Its a dating me, they were dating the girl RW: No. It was a whole new world for
well-equipped establishment and home in the magazines. me. I did some research and discovered
to some impressive physiques but Nathalia had been runner-up the year
Nathalia stands out in any crowd. M&F: What attracted you to her? before at the Olympia. Then when I saw
From every angle she looks perfect. RW: That is a dumb questionher her following on Facebook I realised it
We arrived at 9am and it was almost looks, obviously! We had a conver- was pretty big. Id like to see her
5pm when photographer Kevin Horton sation on Facebook and I discovered compete but her contests always take
finished shooting her. Nathalia never that in two months she was going to place during the rugby season.
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, M&F: Why the move to Belfast?
a consummate professional. I broke my nose playing in the NM: After two years of long distance it
She is also engagedto Irish Heineken Cup final three days before gets to a point where somebody has to
international rugby union player Roger so when I arrived I looked like the go somewhere. He had just signed a
Wilson, who is the reason why she Elephant Man. A few weeks later I three-year contract with Ulster so it
moved 3,500 miles. went to Florida during my off-season was impossible for him. What I do is
Were sure Roger, who joined her for and stayed with her for four weeks. a little more flexible.
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 M&F: How difficult was moving
so how did he manage to woo her and usually like people around me for a continents?
bring her back home? After the shoot long time, but he was good. For two NM: I moved from Brazil to the United
the two of them sat down to discuss years after, it was a long distance States all by myself when I had just
their unlikely meeting and life in thing. On average wed see each other turned 20. I said if I could do it once
Belfast. every 2 to 3 months. I could do it twice. The main difference

74 MUSCLE & FITNESS


Nathalie Melo and fianc
Roger Wilson at Rockpit
Gym, Belfast
is Im living with someone. I still do the M&F: Do you get recognised? diet, although hers is a lot more
same things I did in Fort Lauderdale: NM: I do when I go to places that are extreme. People in her industry are
I train people, I work for Nutrex and I more bodybuildingorientated. People training for aesthetics. For us it would
travel for seminars. But its the first are like youre living where? Its funny. be great to be that lean but unfortu-
time Ive lived with a guy. nately we have to run around the pitch
RW: I was worried about her coming M&F: You got engaged in Dubai. for 80 minutes and smash into each
from a good climate to Belfast but the Was Roger romantic? other so you need to carry a bit more.
first month she was over it was the NM: Romantic? He tried but I was his
warmest it had been for 15 years. Ive first serious girlfriend and hes a guys M&F: Is it bad for your career to be
done my best to be a tour guide and guy. He had done the whole rehearsal outside the United States?
show her the sights, such as the thing but when it came down to it he NM: When you get to Olympia and Arnold
Giants Causeway. didnt know what to say. But thats very Classic level the sport is very inter-
him so I liked it. national and you can pretty much do
M&F: What do you think of Belfast? things from anywhere. I recently did a
NM: All I knew before was that it was M&F: Whats it like dating the woman seminar in Dublin and there is room for
green and rained a lot. But I like it. The with perhaps the worlds best body? growth over here. I still travel a lot to the
people are very friendly and willing to RW: Not too bad at all! We get on well United States. Most shoots are timed
help. I can always get on a plane and and have a lot of things in common. around the big competitions so its no big
go to Miami to get some sun. We both train and have to watch our 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? the rest of the day its high protein with a M&F: What have you learned from
RW: We do go to the gym together reasonably high carb intake because of Nathalia about training and nutrition?
quite a bit but our actual training is very the amount of training we do. For protein RW: Definitely the diet. I was eating
different so we usually follow different I like chicken, steak, salmon and venison. healthily when I met her but shes given
routines. NM: I didnt have a clue how much rugby me some good advice on things like
guys eat to maintain their size. I have eating at the right time. I dont think
M&F: Whats your diet like? to go to the grocery store every other I will ever be as extreme as her but its
RW: I try to eat 5 or 6 meals a day. day. What he eats in one day would be useful to see what she does.
Breakfast is usually oatmeal, banana, enough for me in a week and I eat five
Greek yogurt and a protein shake and for times a day. 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

80 MUSCLE & FITNESS


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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 group your cheat meals into the one or two means youll need to eat clean meals during the
Planning is crucial for achieving your weeks when most of the parties are happening build up to Christmas.
weight-loss or muscle-building goals, especially and then really buckle down on your diet in the The nal step is to get out your calendar and
during Christmas with all the extra social, subsequent weeks when you dont have quite as plot out as many cheat meals as you can. When
family, work, and travel situations that are many social engagements. are your ofce parties? Family gatherings?
thrown into the mix. One of the most important The rst step is to determine the number of Outings with friends? Then, of course, count
considerations is managing the number of times cheat meals you can resist while still progressing Christmas Day and other major gatherings. Mark
youre going to cheat on your diet. towards your goals. As a general rule, you should all of these down on your calendar and calculate
One way to survive with your abs intact is to adhere to your diet at least 90% of the time. This 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 simple, starchy carbohydrates will send your
from appetisers to desserts. blood sugar levels through the roof. This, along
If you can follow this simple guideline you will with the lack of bre in these foods, will also
at least exit the festive season at the same weight  Small salad cause you to eat a lot more than you planned
and in the same shape as you entered it. This has been consistently shown in scientic for, and the calories will add up quickly.
studies to reduce the amount of food you eat at Honestly, when was the last time you ate just
STICK TO YOUR GUNS a subsequent meal. Having a salad before you one cracker? Exactly. Skip these carbs. If you
One of the biggest problems that people face go to a party, or making it your rst item at the arent eating bread, crackers, biscuits, and
during Christmas is celebration creep. This party, could help you eat 200300 fewer cakes, then what can you eat? Prawns, smoked
refers to an event which should, at most, be a calories over the course of the night. sh, cheese, and raw vegetables are staples at
half-day, slowly evolves into a three-day event  Apple and string cheese most parties and are all good choices. Also,
and one big meal turns into 72 hours of Much more portable and convenient than many parties have a featured meat item, such
Yuletide treats. Look at your cheat-meal a salad, an apple provides bre and a decent as roast beef or ham, that works as a great
chartyouve probably designated two three volume of food, while the string cheese centrepiece for your plate.
meals to the Christmas celebration, not 15. provides fat and protein. All these components Broccoli, carrots, celery, and any other
Enjoy your cheats and then get back on track send signals to your brain and body to vegetables sitting near the ranch dressing
with your plan. encourage satiety and feelings of fullness are a good call. These are nutrient-dense,
while simultaneously slowing digestion. high-bre, low-calorie foods that you can pile
THE SITUATION high on your plate with little consequence
Research shows that most of the weight gain BE SELECTIVE other than feeling full. Protein-based foods
experienced each year occurs at this time. This is If youve designated the party in question as a like prawns, smoked salmon, the featured
attributed in large part to the increased number cheat meal then this part isnt for you, as youre meat, and cheese are good nutritional
of social eating situations. Even if you have going to enjoy whatever foods you want. complements to your veggies. These foods
designated all of your parties as cheat meals, you However, what youll probably nd when you will provide both protein and fatthe amount
still want these events to hinder your progress as look at your schedule is that you have more of the latter depends on the foodto help
little as possible. Gatherings usually fall into one social eating engagements during the festive with fullness and blood sugar control. If you
of two categorieshors doeuvres only (e.g. season than you have cheat meals, so being able have a choice, opt for hummus over ranch or
ofce parties) and full meals (e.g. Christmas to eat smart and stay on your diet plan is key. blue-cheese dressing to dip your vegetables.
dinner)and each requires a tailored approach. Most parties are loaded with bread, crackers, The carbohydrates in hummus have very little
biscuits, and cakes. Just say no. Loading up on impact on blood sugar, and the chickpeas,
PARTIES

MILLION
EAT BEFORE YOU GO

6.5
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 THE NUMBER
carnage. Before you go, eat a small amount of OF JARS OF
TH INKSTOCK (2)

CRANBERRY
food that will increase your feeling of fullness, SAUCE CONSUMED
prevent cravings, and slow the digestion of any AT CHRISTMASTIME
foods that you do eat when you go out. Here IN THE UK.
are some preemptive foods:

86 MUSCLE & FITNESS


which are the basis for hummus, will give Research shows that when you eat a quality
BANG
OUT
you additional bre. The calorie content of breakfast, the carbohydrates you eat at your
creamy dressings is a nutritional black hole. next meal are more likely to be shuttled
Two tablespoons could contain anywhere to your muscles than stored as fat. This is

BREAKFAST
between 7 and 17 grams of fat. These calories particularly important for events throughout
can add up fast, so save the dressing for Christmastime as it increases the likelihood
another time when you know whats that the mashed potatoes and stufng will go
actually in it. towards aiding in recovery and growth. If you
train between breakfast and the Christmas
WATCH WHERE YOU STAND dinner, this phenomenon is supercharged.
Festive gatherings are full of opportunities to When you have breakfast, dont skimp
mindlessly eat lots of low-quality calories.
Were sure youve been in this, or a similar,
on the protein, either. Two separate studies
conducted at Purdue University conrm the BEEFY SWEET-
situation before: youre chatting with a friend
or colleague and a bowl of crisps is just within
power of consuming protein at breakfast.
The rst demonstrated that eating protein at
POTATO HASH
(MAKES 3 SERVINGS)
reach. Next thing you know, the conversation breakfast has a bigger impact on satiety than The idea of cooking yet more food
is over and the bowl is empty. When it comes having it at lunch or dinner. The second study during the festive season seems a
to feeling full, your body isnt sensing these showed that increasing the protein in your diet, little daunting. This is a great recipe
mindless calories, but your waistline is. Watch including breakfast, can lead to a 28% decrease for sweet-potato hash that takes
where you stand at partiesliterally. Take a in hunger throughout the day. advantage of some leftover beef
small plate and pile on the veggies and you might have in your refrigerator.
proteins. Then, go start a conversation on the ORDER! ORDER! INGREDIENTS
other side of the room, away from the food When you sit down to your festive feast, the  450 g yams/sweet potatoes, cubed
table. This strategy alone can cut your calorie order in which you eat certain foods can help  1 medium onion, chopped
consumption in half. curb the number of calories that you consume.  1 tbsp taco seasoning mix
Reach for the turkey and roasted vegetables  50 ml water
YULETIDE rst. Due to the sheer volume of roasted  1 tbsp canola oil

AND BEYOND vegetables, lling up on these foods will cut  3 tbsp soured cream
 1 tsp hot pepper sauce
All the strategies that weve discussed so far down on the total amount of food you
 350 g cooked beef (such as steak
can also be applied to Yuletide gatherings like ultimately eat. After youve had your fair share
or roast), cut into -inch cubes
Christmas dinner and other four- to six-hour of vegetables and turkey, its time to turn to the
 Fresh coriander, chopped
events centred around a big meal. However, mashed potatoes and Yorkshire puddings. By  1 packet whole-wheat tortillas
because of the sheer volume of food served this time your body will be receiving signals
during these events, there are some other from the stretch receptors in your stomach DIRECTIONS
unique strategies that you need to put into and other sensors in your small intestine that 1. Combine sweet potatoes, onion, and
play to minimise damage to your physique. you have already eaten a fair amount of food taco seasoning in a large non-stick
and that the end of your feast is near. This frying pan over medium heat.
Add water. Cover and cook 810
EAT A PROTEIN-RICH BREAKFAST biochemical cascade of satiety signals
minutes or until crisp-tender and water
People often skip breakfast thinking that translates to your eating a lot less of the
has almost evaporated, stirring once.
theyre being smart by minimising their total faster-acting and rened carbohydrates Stir in oil and continue cooking,
calorie intake. But by skipping breakfast at the festive table but still having enough uncovered, 46 minutes or until sweet
you are actually giving up a metabolic that you are able to enjoy your favourite potatoes are tender and begin to brown,
advantage known as the second meal effect. Christmas grub. stirring occasionally.
2. Combine soured cream and hot
If you train right sauce in small bowl. Set aside.
before your 3. Add beef to potato mixture. Continue
festive feast, add
post-workout carbs, to cook 5 minutes or until beef is heated
like tortillas, to drive through, stirring occasionally, adding
up insulin levels.
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
5
ISSU
&
E
F
S

MOR ONLY
O F

5
F *

THE TURKEY AND Now, if tryptophan in turkey isnt making


TRYPTOPHAN MYTH you tired, then why cant you make it past the
Two things are guaranteed to happen at Queens speech without falling asleep? Apart
Christmasyoure going to eat turkey and from the obvious, it is everything else you *
This is a direct debit offer open to UK residents only. Payments will
youre going to fall asleep afterwards. Turkeys 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.
legendary sedative effects have often been mashed potatoes, and, if youre lucky,
attributed to its high content of the amino Yorkshire puddings.
acid tryptophan. Tryptophan is converted All of these carbohydrates that you are
in the brain to serotonin, also known as eating cause your body to dump large
5-hydroxytryptamine. Serotonin is a hormone amounts of insulin into your bloodstream
responsible for increased feelings of well- in an effort to maintain your blood sugar
being, happiness, relaxation, and sleep. levels in a normal and healthy range.
Knowing this, the lore of turkey-induced This insulin spike makes you tired via two
comas makes sense, right? You eat turkey and different mechanisms. First, insulin stimulates
the high levels of tryptophan in the turkey serotonin release, meaning that the two
allow for lots of tryptophan to get into your turkey legs you ate didnt cause an increase
brain. It is converted to serotonin, and you in serotonin, but the mashed potatoes did.
get sleepy. Second, in your bodys effort to maintain stable
While it does seem to make sense, the blood sugar, it can get aggressive and release
tryptophan that you are eating via your too much insulin, resulting in too much sugar
Christmas feast is not making you sleepy, being removed from your bloodstream. Low
and it is probably not even getting into your blood sugar is a guaranteed way to make
brain to make serotonin. yourself feel tired.
Amino acids get transported into your Finally, after a massive feast your stomach
brain on the biochemical equivalent of a and small intestines are stuck with the job of
RO DE RICK CH EN/GETTY IMAGES

single-lane motorway. If there are lots of amino digesting and processing all that food. This
acids trying to get in then the motorway gets is no small task, and in order to help with the
jammed upit isnt like tryptophan gets its
own lane. Amino acids like muscle-building
digestion and metabolism of your meal the
body sends more blood to those organs. CALL or CLICK
leucine are also found in turkey and they
are competing with tryptophan to get into
your brain. As a result, less tryptophan than
This can result in decreased blood ow
to other parts of your body, including your
brain, which results in even more fatigue. Put
to subscribe
youd expect is getting into your brain to be it all together, and you never stood a chance. Call: 01858 435346
converted to serotonin. Just dont blame the turkey. QUOTE CODE MU43
Open weekdays 8am-9.30pm, Saturday 8am-4pm

Click:
www.subscription.co.uk/m&f/mu43
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 a smile on his face. You couldnt say that he wasnt good and didnt
impression of the movie? deserve it because he was obviously very focused, but not with this
Phil Heath: I believe it was in the rst couple of months of being a crazy do-or-die attitude like theres nothing else in the world. You see
bodybuilder, and I can say it was very entertaining. Of course, I knew him training his ass off and the next minute hes telling jokes. Thats
Arnold was going to win, but it was how he did it that impressed me. how I am. I can turn it on and be as hardcore as the next guy, but I
How, specically? can also make people laugh and have fun with it. You dont see a lot of
The way he toyed with everyone showed how supremely condent bodybuilders smile or tell jokes. Theyre all superserious. But how are
he was. And you could see that the other guys were denitely chasing you going to interest people if all you are is a big dude who just grunts,
him. You could even sense a little envy or jealousy because of all the lifts weights, and scowls all the time?
things that Joe [Weider] was bringing to his table, as far as appearances Were there any concerns that being part of this movie might affect your
and all the notoriety, which is to be expected given that he was a ability to defend the Mr Olympia?
ve-time Mr Olympia at the time, and rightfully deserving of all the Initially it raised some questions, but more so for Hany [Rambod,
spoils. But more than all of that, it was the balance he showed in his life. Heaths trainer/nutritionist] than it did for me. I actually saw it
He had more balance than anyone else in the movie. He was doing his as an opportunity. Because I knew I was going to be a part of
thing at Muscle Beach and Golds, eating, doing photo shoots, chasing history, I was going to lift heavier and be more intense. I gured it
chicks, living the lifestyle, and all that stuff. Then you had Lou Ferrigno was going to help me mentally, physically, and emotionally to turn it up
training in the dungeon with his dad. That was all he was concerned a notch. Getting ready, you know the other guys are talking trash and
with, almost to the point of being narcissistic. I didnt relate to that. they were kind enough to share some of that with me, so I realised that
I didnt think to myself, Thats how I want to be. No disrespect to I needed to remind them how good I really am. I needed to remind the
Lou, but I wanted to be like Arnold. I wanted to be the guy people world. I viewed it as an awesome opportunity to have my Olympia win
were painting pictures of, the guy having fun and enjoying everything on lm.
that comes with being the absolute best. Everywhere Arnold went, What do you want people to think about bodybuilding and bodybuilders
people were falling at his feet. I mean, Im sure he had his haters, as after watching this movie?
everyone does, but he was respected. I can relate to that, especially now I want them to get an honest look at the sport. If I could ask each person
that Im dealing with it myself. I have a lot of fans, but I also have a lot of to write down their top 10 impressions of bodybuilding [before and
competitors and people who dont like who I am and what Im about. after the movie], Id hope that their stereotypes would be gone and
But at the end of the night, he stomped on these guys and he did it with that those 10 new things would be positive.

96 MUSCLE & FITNESS


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 people are researching and discussing
controversial nutrition programme. them, many are being questioned and
STEVE TOWNSEND WWW.STOWNSEND.COM
This series seeks to uncover the revised. This is good, but sometimes
potential pitfalls of following an IIFYM a long-held belief that is well-founded end of the spectrumeat whenever
diet. This month were looking at falls victim to this new expert you want. The correct advice lies some-
whether nutrient timing really matters. scrutiny. What often happens is what where in between.
Several experts have started to I call the pendulum effect. This occurs
question the importance of nutrient when a bodybuilding dogma is ques- THE AM ANABOLIC WINDOW
timing. Some suggest when you eat tioned and, instead of altering the A few years ago, when it started to
different foods and supplements advice proportionally, experts advise become clear that eating a certain
makes no difference. There are even a a contrary view that goes too far in the amount of calories in the morning
few bragging about how many calories other direction. was both more anabolic and less
they consume before bed. Before you One notable recent example is the lipogenic (likely to cause fat storage)
get swept up in this new trend, you subject of this series: IIFYM. The than eating the same amount later in
might want to know the facts. Ive done mantra used to be that you had to eat the day, I came up with an idea. I called
a bit of research into the matter and exclusively clean foods to get ripped. it the AM anabolic window. Its a
was surprised by how compelling the The revision (and what Ive argued for spin-off of the post-exercise anabolic
evidence actually is. ten years) should have been: eat a core windowa time when evidence
In recent years, the number of people healthy diet and then, if you want to suggests it is important to ensure
interested in sports nutrition and fat loss eat some junk food to make up your adequate protein and carbohydrate
has increased exponentially. Thats calories and macros for the day, do so. intake to optimise nutrient utilisation,
great. It demonstrates people interested But the pendulum swung too far. recovery and subsequent exercise
in health and fitness realise that without Weve gone from one extremeeat performance.
intelligent nutrition, success is virtually only clean foodto the othereat In a nutshell, the morning is just as
impossible. However, an unfortunate whatever you want, just stay within magical as the post-workout window,
side effect is the accompanying rise in your macros. (For those new to this possibly more so! Timing meals to
the number of self-appointed experts. debate, macros are the macronutri- consume more calories earlier in the
Ive been watching the information ents: protein, carbs and fat.) The IIFYM day has a powerful affect on body
coming out of gyms and labs for twenty diet states that you just need to hit a composition. But why is the morning
years. Sometimes the academics are certain amount of grams of each for so special?
right and sometimes the bodybuilders physique success. The two most important muscle-
are right, but more often than not the Another example of the pendulum building hormones are testosterone
truth lies somewhere in the middle. effect is the fact the IIFYM diet makes and insulin. Testosterone is responsible
The amount of misinformation about no recommendations about when we for starting protein synthesisthe
sports nutrition is now astronomical. should eat our food. Meal timing has process that builds and repairs muscle.
Many long-standing beliefs actually gone from one over-emphasised Insulin helps drive protein, carbs,
have little or nothing to substantiate dogmaeating six or more perfectly creatine and other important nutrients
them. And now, because so many spaced meals per dayto the opposite into the muscles. And guess what?

100 MUSCLE & FITNESS


STOCK PHOTO, MURAT SENGUL
MOVING EXACTLY THE SAME
CALORIES FROM EVENING TO
MORNING CAN IMPROVE WEIGHT
LOSS RESULTS FOURFOLD!
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)
STOCK PHOTO

weight loss, fat loss, decreased


appetite, better insulin function
and healthier cholesterol and
triglyceride levels in the blood.
Insulin
function and THE EVIDENCE
testosterone levels In one study, obese women ate either
peak in the morning!1,2,3 a low calorie, low carb diet or a high
Any endocrinologist will tell calorie, high protein diet for eight
you testosterone levels fluctuate months. Half the total calories were
during the day. In fact, studies show eaten at breakfast. Interestingly, those
testosterone levels are 20-25% who ate a bigger breakfast lost four
lower in the late afternoon.1 Guidance times more weight.7 The crazy thing is
therefore recommends that healthcare [NOTE: there are ways of influencing that the big breakfast group actually
professionals only measure test levels insulin function with diet that can ate significantly more food, but still
in the morning, as afternoon readings improve your insulin function later in lost more weight, simply by eating
could test positive for impaired the day, but for practical reasons this more calories at breakfast.
testosterone production in people who is probably not convenient or desirable A recent study confirming these
may actually produce adequate levels for most people.] results showed that when two groups
earlier in the day.1 Insulin activates fat-storage were given the same 1,400-calorie
With regards to insulin, scientists enzymes like pyruvate dehydrogenase, diet, the group that ate half those
have long known that it doesnt work fatty acid synthase and acetyl-CoA calories at breakfast lost over twice
as well later in the day. For a variety carboxylase, and simultaneously as much weight as those who ate half
of complex reasons, each molecule inhibits fat breakdown by impeding at dinner.8 They also lost more inches
of insulin can do more work in the hormone sensitive lipase. Therefore, around their waist, had better insulin
morning. This means that not only can you want just enough insulin to be function and healthier blood triglycer-
you store more energy in muscle cells, anabolic and no more. Thats why ides. In fact, blood triglycerides got
meaning better pumps and more efficient insulin function is associated worse in the big dinner group, even
energy for muscle building and your with lower body fat levels. Eating more though the low calorie diet should have
gym session, but there is less excess of your calories in the morning makes had the opposite effect. Higher blood
insulin in your body to curtail the insulin more efficient throughout the triglycerides indicate poor insulin
fat-burning process or put you in day while skipping breakfast makes control and greater risk of diabetes
fat-storage mode. insulin function worse.3,4,5,6 and cardiovascular disease.

102 MUSCLE & FITNESS


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REGULAR SMALL MEALS
IMPROVE INSULIN FUNCTION
Even more recent research has found calories after 7pm with normal increase thermogenesis and may
a similar effect. When 420 people went eaters, researchers found they had improve body composition (promote
on a weight loss diet for 20 weeks, a much higher body mass index on more muscle and less fat mass).12,13,14
those who ate more calories later in average (they were heavier than
the day lost weight slower and lost normal eaters of the same height).11 CONCLUSION
significantly less in total.9 So, according to five well-conducted It seems the trend towards having little
Using DEXA scansthe most studies (and there are others), looking regard for when you eat your calories is
accurate body composition measure- at hundreds of subjects, simply moving highly questionable. If youre eating too
ment equipment availableanother exactly the same calories from evening many calories at night, more are going
recent study found that people who to morning can improve weight loss to end up around your waist in the form
regularly ate breakfast had lower body results fourfold! of fat, which makes perfect hormonal
weight, smaller waist size and lower sense. Your body is at its most anabolic
body fat percentage than those who OVERALL MEAL TIMING in the morning, when testosterone
usually skipped breakfast.10 This study Many people have also been question- levels are high and insulin works most
focused on teenagers, showing that its ing the multiple small meals body- efficiently and is less likely to interfere
not just overweight adults or those building dogma, which usually dictates with fat burning and cause fat storage.
with bad insulin function who benefit that six meals should be eaten at Let the self-appointed experts brag
from eating more calories earlier in evenly spaced intervals each day. about the box of biscuits they ate
the day. The evidence to support this strategy before bed! Maybe one day theyll read
Another study has also looked at is not as strong and is far too volumi- the research and realise theyve fallen
what happens if people eat most of nous to review here, but a slight victim to the pendulum effect! M&F
their calories in the evening. Compar- majority indicates that regular,
Mark Gilbert has a B.Sc. in nutrition
ing those who ate over half their daily smaller meals improve insulin function, and is an ISSN-certified sports
nutritionist. Hes been involved in the
For references to this article go to www.muscle-fitness.co.uk/scientific-references sports nutrition industry for 20 years
If you missed last months Muscle Nutrition article, you can buy a back issue in print at and is a director of MuscleGenes.com
weidermailorder.com/4-backissues or as a digital edition at https://dig.muscle-fitness.eu and FitnessInventor.com

104 MUSCLE & FITNESS


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. reduce even these big strong guys
to jelly.
Whats the toughest Tom Wyles, who heads up the

form of training? CrossFit 1664 team that is based at


Fight-Science, smiled at the thought.
Hands up if you Ive got just the thing, he grinned

answered mixed WELCOME TO FIGHT GONE BAD


martial arts, rugby Fight Gone Bad was designed to
simulate the timeframe and physical
or CrossFit. demands of an MMA ght and consists
of ve repetitions of a ve-minute
Now imagine what might happen if When we got wind of the friendly round, with only a minutes rest
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 at out. Professional mixed martial
head-to-head contest based on a classic recruited a team of tough guy ghters artist BJ Penn described the circuit as
CrossFit challenge. and a team of rugby bruisers. being like a ght gone bad when he
Thats exactly what we did on a Chapman, fellow heavyweight tried ithence the name.
sweaty afternoon at Fight-Science gym Oli Thompson and amateur K-I Its since become one of the classic
in Aldershot. But before we get into the ghter Paul Burch defended the benchmark CrossFit WODs (workouts
details, heres how it came about. honour of the ghters. Exeter Chiefs of the day): a gut-wrenching, muscle-
Down at Fight-Science, owned by hooker Greg Bateman, Leicester busting, heart-pounding combination
MMA ghter Nick The Headhunter Tigers loosehead prop Tom Bristow of full-body weighted exercises,
Chapman, ghters and CrossFitters had and Dorking prop Seun Olayanju plyometric athleticism, and cardio-
been eyeballing each other for months, represented rugby. vascular killers, performed against
each wanting to know if the other could All we needed now was a thoroughly the clock and scored to calculate a
hack the intensity of their training. nasty tness challenge that would winner.

108 MUSCLE & FITNESS


The fighters
feel the pace

HERES WHAT IT INVOLVES furious as possible to burn the greatest Oli Thompson forces
1) Wall-ball (9 kg) throws for reps number of calories. another rep on the
push-press
push-press
(above a 10 foot high target line) This workout would hit specic
2) Sumo deadlift high pull (35 kg) for reps metabolic pathways to failure, pushing
3) Box jumps (20) for reps the athletes to breaking point before
4) Push-press for reps allowing them to move on to the next
5) Row for calories station. Dont forget, the clock is
Fight Gone Bad gives us a level playing relentless, said Tom. So keep going,
eld, explained Tom. None of our even if you start falling off the box and
athletes today will have anywhere to hide. skinning your shins.
So, which would prevailthe team- The huge clock on the wall began to
work and brawn of the rugby lads, or the count down, bleeping away the nal
ercely focused, conditioned physiques seconds of freedom. Boys! Lets go!
of the MMA guys? called Tom, and they were off.
We started with a run-through of
exactly what constituted a successful rep. MMA MELTDOWN
The 9 kg wall-ball had to touch the wall The MMA ghters went rst, and were
above the 10 foot line, and the hip crease soon racking up reps whilst the rugby
had to be below the top of the knee at the lads looked on apprehensively.
start of each rep. By round two, even these conditioned
The bar for the sumo deadlift high pulls MMA ghters were pouring with sweat,
had to touch the oor, and then reach the grimacing and staring stonily ahead.
clavicle. The 20 inch box jumps had to start Oli, a former winner of Britains
with a double foot take-off, and nish with Strongest Man, paused for a long time,
a full hip extension, and each push-press motionless in front of his push-press
would have to be locked out as a full rep. bar, before picking it up and repping
The row simply had to be as fast and the exercise out with a grim expression.

110 MUSCLE & FITNESS


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.

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

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 Wall balls are
tougher than
they look

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.

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,
TOM BRISTOW on the box jumps. Tom, Ive got you!
Professional loosehead prop for said Greg on the push-press, mindful of
Leicester Tigers
Weight: 251 lbs / 114 kg
the cumulative team scores. They
appeared to be getting stronger as the
I dont know what to say. That was
wonderful 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
SEUN OLAYANJU
unable to talk. In our minds, we were
Amateur prop for Dorking
Weight: 212 lbs / 96 kg pacing it, said Greg eventually. We knew
it would be a relentless 30-minutes and
Im speechless. Total respect for anyone
who can get through Fight Gone Bad. 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 Olympia stage havent changed
competition in 1965. Training substantially. In fact, much of the
equipment has become more advice disseminated by Larry Scott,
high-tech, supplement science is historys rst Mr O, is still valid today.
light-years ahead of where it was Here, we present a question-and-
then, and bodybuilders no longer answer session with bodybuildings
drink beer between sets of squats greatest champions, pulled from
(as a young Arnold Schwarzenegger the archives dating back to when
was known to have done on at least each was at the peak of his career.
one occasion). But the basic tenets 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?
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
JAY CUTLER: Looking way to produce growth, hit the triceps, you want to
at pictures early on, so I favour dips as a stay as upright as possible.
I realised that gymnasts great mass builder Keeping your feet
who work on the rings for the triceps. forwards helps this.

124 MUSCLE & FITNESS


O DY B
& B U
S I
S

L
E

D
N

IN
FIT

G
WEIDERMAILORDER.COM
BOOKS

cross between machines helped me


DORIAN YATES free weights and work around some
Mr Olympia 199297 machines. For of my injuries. I had
instance, during the some minor shoulder

Q: Dorian,
throughout
your
bodybuilding career,
training routines,
and I still use them
now. I started in early
94. Im actually not
bench press, your
hands are brought
down across your
body so that your
irritation that was
worsened by
benching with
free weights. With
you used Hammer a big fan of machines pecs are contracted Hammer Strength
Strength equipment. in generalI usually at the top of the equipment, I could
What do you like prefer free weights. movement. With get around it. I didnt
Take your training to the next
about these machines? However, Hammer most other machines, have to worry about level with these great books
DORIAN YATES: Strength machines youre simply balancing the from the UK and USA science
Its true that are well designed. pushing in a straight weight or getting it editors of Muscle & Fitness.
I incorporated The equipment line, as if you were into position before
Hammer Strength follows the motion pressing a barbell. starting a setI could
Buy the amazing Muscle
& Fitness guides to HIIT &
KE VIN H ORTO N; CHRIS LUND

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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 These days, Monday is a chest workout.
Tuesday is back. Thursday is shoulders, and Friday
WHAT? I DONT HAVE LEGS, AND MY LIFE IS GOING is arms. Murphys four-day-a-week routine is
TO BE DIFFICULT. AND FROM THEN ON I REALLY gruelling, with up to an hour and a half each day
EMBRACED BEING DISABLED. spent in Golds, where hes had a free membership
since the summer of 2010. His eyes are set on Rio,
him working out, treating him like every one of the other kids. and qualifying for the 2016 Paralympic Games as a powerlifter
Eventually, Murphy hit the wrestling mats. something he became interested in as a student at Penn State
I put a lot of pressure on myself, says Murphy, because I knew University.
I was the only kid out there competing without legs, with a disability. There, Murphy was a walk-ona walk-on without legs, he
But after that rst year, it became easyI knew I had nothing jokeswith Troy Sunderlands legendary wrestling programme.
to lose. The team welcomed him and, as happened in high school, in a team
His rst year wrestlingon the JV squadhe went 213. environment he felt like a normal kid. He abandoned the prosthetic
The next year, he wrestled varsity and nished 256. He capped legs he occasionally wore. They werent him.
his senior year at East Islip with a 302 record. I woke up. I said to myself, You know what? I dont have legs, and
You see a lot of guys sitting out, says Angel Rivera, a high school my life is going to be difcult. And from then on I really embraced
teammate of Murphys and currently a personal trainer at Golds Gym being disabled, he says.
in Islip, where Murphy now trains. Theyve got cramps, theyve got He also has goodand painfulmemories of Eric Childs, the
injuries, theyre tired, they dont want to run their sprints. But theres strength and conditioning coach at Penn State, and the rst man
Rohan right alongside us, running on his hands. Theres nothing he to put a 45-pound plate on Murphys back for a push-up. Murphy
feels he cant do. And if someone tells him no, hes going to try to prove calls him the mad scientist who designed the majority of
them wrong. Murphys workoutsthe ones he now does every week at Golds,

130 MUSCLE & FITNESS


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a combination of weights, calisthenics, and plyometrics fashioned Sandy Hook school shooting took place last December, and is the
to make Murphys upper-body strength truly imposing. founder of CatchSpark, his own inspirational social network.
Murphys bench pressthe lift hes working on for the Rio Catchspark.com, with uploaded quotes, videos, and pictures, all
gamesis his main focus. His best press so far is 350, which he geared towards inspiring the next Rohan Murphy. His goalapart
did in competition a few weeks ago. That number is truly from a big benchis to speak in every state in the U.S.
remarkable considering that he doesnt have legs. Powerlifters You give every kid a chance, says East Islip coach Croteau.
are able to move so much weight in the bench press because they And because so many men and women did that for Murphy, and
use their legs and hips to drive the weight, says CJ Murphy (no gave him room to work hard, theres not a bit of cynicism, not even
relation to Rohan), Master of Fitness Science, a powerlifter and a hint of bitterness in him. He just had a great smile about him,
the owner of Total Performance Sports in Everett, Massachusetts. Croteau adds. He was just a kidyou treated him like everybody
Not having the ability to use leg drive makes Rohans strength else. But where hes gone to now has just amazed me. Murphy
much more impressive. still stays in touch with the coaches who made all the difference to
Murphy is working up to 375400 pounds, and is still looking him, the coaches who took a chance on a kid without legsCroteau,
for sponsors for his powerlifting. When hes not at the gym, hes Sunderland, Childs, and Teri Jordan, Penn States disability recreation
on the road, working as a motivational speaker hired by schools programmes coordinator, who helped him pursue powerlifting in
and corporations to provide no excuses inspiration and deliver college.
common-sense encouragement. I always tell people theres no Now, his eyes are set on Rio and the nal 25 states he hasnt
elevator to success, he says. If you want to do something special spoken in yet. Hes found his next, newest family at Golds in Islip,
or meaningful, you have to take the stairs. where he can get whatever he needs, from a spot on the bench
Murphy recently spoke in Newtown, Connecticut, where the 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
NOT HAVING THE ABILITY TO USE LEG DRIVE MAKES man today? Murphy grins wider. He cant
ROHANS STRENGTH MUCH MORE IMPRESSIVE. stop smiling. M&F

FACEBOOK.COM/ TWITTER.COM/ INSTAGRAM


FOLLOW ROHANS JOURNEY ROHANMURPHY.COM ROHANMURPHYFANS ROHANMURPHY @ROHANMURPHY

132 MUSCLE & FITNESS


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

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
Andy McKenzie

C
makes the Bigger, Stronger, Faster
halk dust is flying in the breeze attention, and inspiring to see so many concept appealing to so many and made
of the car park at The Training females getting stuck inespecially as Team Impact champions on the day.
Lab, a high performance gym so many are competing for the first time. Khrys Kyriacou was another standout
in East Sussex that is about There are four events: deadlift, farmers performer. She is 46 years old and only
to host a unique contest called Bigger, walk and yoke, log clean and press, and a began power training six months ago but
Stronger, Faster. medley. The men do exactly the same as she finished third in the lightweight
Teams are limbering up, cracking the women but use heavier weights. womens event.
their necks and gingerly surveying the The deadlift is scored by total number Others were competing at Bigger,
equipment, which includes yokes, logs, of reps across three different deadlift Stronger, Faster for a second year and
a farmers walk and even skips. bars, using fat, standard, and reverse churned out some impressive results.
It might be strongman gear, but this is grips. The weight used ranges from Gina Collins won the womens light-
not your average strongman contest and 60 kg in the female lightweight category weights, thanks partly to a stunning
the competitors are not your average to 180 kg in the male heavyweight. deadlift performance. Weighing just
strongmen. The farmers walk and the yoke involve 56.5 kg, she managed a staggering
The event is a CrossFit/strongman carrying the two items of gear a set 30 reps with 60 kg in 75 seconds.
hybrid, requiring a combination of distance in the fastest possible time. Bigger, Stronger, Faster aims to
brute strength, functional fitness Log clean and press is about performing allow people from all walks of life to
and explosive power. the maximum number of reps, and for the get involved in the competitive side of
It is strongman for the dynamic medley the athletes have to pull a sled strongman without the fear of being
men and women who are phenomenally across a line before loading barrels and too small to compete.
powerful pound-for-pound but who sandbags onto a skip. Because the weights are lighter, you
would be dwarfed by the behemoths One team that consistently hit the dont have to be built like ydrnas
in conventional strongman contests. 90% mark was Team Impact. Captained Savickas to take part. Its about being
Success here isnt about slamming out by CrossFit athlete Charlie Menter, strong for your size and having supreme
world record single rep maxes; it is about supported by teammates Dominic functional fitness and endurance.
hitting 80 or 90% of your max over and
Khrys Kyriacou shoulders the yoke
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
TRAIN LIKE A
Kyriacou on the log clean and press

STRONGMAN
If youre thinking of getting involved in
next years event, or just like the idea of
training for strength and functionality,
strength. Training should be at 85% of
your one-rep max. Dont be the guy
constantly going for a one-rep max. Thatll
event organiser Andy IronMac McKenzie cause depletion and over-reaching, frying
has some tips. your central nervous system and requiring
Andy is a fitness nut. After serving long recovery periods between sessions.
in the military as a rehab specialist for If youre a complete beginner, youre
Matt Szczerbinski tackles
amputees, he worked as a strength coach going to need a more structured the farmers walk
in professional rugby league and now programme. Novices to this type of
owns The Training Lab, where he coaches training should adopt the following
a variety of athletes from CrossFit to three-phase approach, with each phase
mixed martial arts fighters. lasting six weeks.
McKenzie runs training camps for
prospective Bigger, Stronger, Faster Phase 1: CONDITIONING
competitors, which are divided into Do higher reps of 8-12, working at
sessions for those who can already lift 70-75% of your one-rep max. Focus on
the weights used in competition and compound lifts, push pulls, squats etc.
those who cant. At this stage it is also crucial to practise
Even if youre strong enough its still a the actual events. If you dont have
good idea to put on a bit of size so youre access to yokes or farmers walk kit,
at the top of your weight category. Just use dumbbells or load up barbells.
ensure its lean mass rather than bulk
because youll need to be quick. Phase 2: STRENGTH
If youre not strong enough, focus on Work in sets of 3-6 reps at around
doing 4-6 sets of 2-4 reps to increase 80-85% of your max.

Sean Cole
deadlifts

Jos Thompson-Rule in the medley

136 MUSCLE & FITNESS


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


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

146 MUSCLE & FITNESS


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TRAINING
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

TALK
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?
BY MATT TURNER PD: Yes, the last four fights Ive been
PHOTO BY GEORGE FAIRBAIRN on weight by a week before the fight.
My girlfriend has played a big part in

THE BAD BOY RETURNS that by helping me maintain my diet


routine and Im much more focused
BRITISH MMA FIGHTER PAUL DALEY TALKS ABOUT than I used to be. I used to put on too
much weight out of camp. Id get big
SUCKER PUNCHES, CONTROLLING HIS DIET AND eating a lot of crap. Now I just eat
HIS COMEBACK THIS MONTH healthily. My health is just as important
as making weight so I make sure I get
the right foods in.

very sport has heroes and days off after the fight and be straight M&F: What is your diet like now?
villains. When Paul Semtex back in the gym. PD: Pretty basic. Scrambled eggs
Daley sucker-punched Josh in the morning, salad for lunch with
Koscheck after the bell in a M&F: How is fight camp going? a protein sourceeither fish or
2010 UFC bout, he instantly became PD: Ive just been to Holland, doing some chickenor sometimes vegetable
mixed martial arts best-known bad boy. southpaw sparring for my opponent in burgers, and then more vegetables and
UFC president Dana White unceremo- Moscow. Now Im about to head out to protein for dinner, usually either beef
niously dropped the British welterweight Thailand for an intensive 10-day training or fish. If I want a snack Ill have fruit
and promised he would never return. camp. Theres guys like Brian Ebersole, or a protein shake. I might deviate from
Since then, Daley has matured, both whos only lost once in the UFC, and Roger that a little bit during my weeks off but
in the octagon and as a man. Hes still Huerta, the former UFC title challenger out basically what I eat during fight camp
an explosive fighter, famed for knockouts there. Its going to be Thai boxing, Brazilian is also what I eat out of camp.
(23 in 46 fights), but hes more disciplined jiu-jitsu and wrestling all day, every day.
and focused. M&F: Do you regret punching
The Londoner, who is on a four-fight M&F: How much time do you spend Josh Koscheck?
winning streak, has just re-signed with in the gym? PD: Yes and no. Obviously I regret the
British promotion BAMMA. We caught PD: Im in there all the time. If Im not act itself, but everything happens for
up with him during fight camp for his in the gym Im either on daddy duty or a reason. A lot of good things have
scheduled BAMMA return on December sleeping. Im doing sports performance happened in my life since then. Some
14 in Birmingham. training at H3 Performance in Notting- of them wouldnt have happened if Id
ham once a week on top of my sparring stayed in the UFC. Obviously Id like to
MUSCLE&FITNESS: Are you looking and MMA training. Weve been doing that go back there but Im happy to be back
forward to being back with BAMMA? for the last 12 months now; its played a with BAMMAtheyre doing great
PAUL DALEY: Yeah definitely. Ive won big part in my recent success. It helps things for British MMA.
with them twice already. Both fights to maintain my explosive style and with
were supposed to be for the belt but making weight. M&F: Do you think theres a way back
unfortunately at that stage in my career for you with the UFC?
I wasnt as disciplined as I am now so M&F: What does a sports performance PD: Ive strung together four greatwins
I didnt make weight. session involve? and thats made its way back to the US
PD: It varies. It can be battle ropes, tyre media and people are asking Dana
M&F: Will having just a month flipping, prowler work, pull-ups, floor White why theyre not re-signing me. I
between fighting Alexander Yakovlev press, bands; Ive even used their figure thats the way it will go. If I keep
and your BAMMA return affect your rock-climbing wall. Ill also do some winningbe it against big European
preparation? endurance and isometric work, holding names or UFC veteransat some point
PD: No, not really, itll be a dual prepara- positions against resistance, as well as you have to question whether the guys
tion. Im always in training anyway and if plyometric jumps and sprinting focusing in the UFC can beat me. There will only
Im not Im coaching so my preparation on explosiveness. It changes all the time be one way to prove that and thats
will just carry on as normal. Ill have a few so theres not really a typical session. having me back in the UFC.

148 MUSCLE & FITNESS


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
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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 wins if youre both fit next year?
SB: I hope it happens. She comes
WORLDS FITTEST WOMAN from a gymnastics background so her
strengths are derived from that; Im
MANCHESTER FIREFIGHTER SAM BRIGGS from an endurance background. Annie
CLAIMED THE TITLE AND $275,000 FOR WINNING is younger than me so she has poten-
THE 2013 CROSSFIT GAMES tially more in the tank but she has a
BY JOHN PLUMMER serious back injury, which isnt good
PHOTO BY MATT MARSH at 24 years old, so well see.

M&F: Are you disappointed by the lack


of CrossFit coverage over here?

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

150 MUSCLE & FITNESS


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 Hes spent years honing his training.
I start with steady state cardio and
SAM THE MAN burn 500 calories, he explains. I dont
care what level I work at. If Im not
MEET SAM CULLINGWORTH ACTOR, feeling so energetic Ill use a lighter
BODYBUILDER AND GREAT BRITISH ECCENTRIC resistance and let it take longer to hit
BY MATT TURNER the 500 calorie mark.
PHOTOGRAPHY BY WARWICK STEIN In the afternoon he cycles to the gym
and follows this split routine:

Day 1: Shoulders and triceps

F
ew people into fitness protein is sadly lacking in our diets Day 2: Biceps and quads
are as versatile as body- nowadays!
Day 3: Calves and chest
builder-turned-actor Sam In 1985, Cullingworth returned to
Cullingworth. the UK and set about establishing his Day 4: Hamstrings and back
Since first competing in a physique reputation as one of the countrys most Days 5 and 6: Repeat days 1 & 2
contest in 1985, Cullingworth has popular bodybuilders. A natural Day 7: Rest
worked as a personal trainer, run entertainer, his hilarious posing
gyms, guest posed across the land routines became legendary and by Its a constant rotation, he says.
and taught everything from aerobics 2000 he was charging 500 for guest Theres never more than four or five
to paragliding. appearancesand making good days between workouts.
Hes also appeared in numerous TV money. The workouts themselves last just
shows, adverts and films, including a He won the amateur Mr World title 30 minutes. Cullingworth does two
lead role in British indie movie The with the World Fitness Federation in exercises per muscle group with two
Eschatrilogy, which is due to be 2005 and in his most recent contest warm-up sets and two working sets
released in the United States. in 2011 he finished fourth in the for each.
Its all a far cry from his early life over-40s at the United Kingdom The first set will be a heavy set
when he was taught to lift weights Bodybuilding and Fitness Federations to momentary muscular failure, he
by Patrician monks in East Africa. British Championships. He hasnt ruled explains. I dont count reps and I dont
Cullingworth was aged 13 at the out a return to the stage. pay particular attention to the weight.
time and living in Kenya, where his His showmanship and physique When he hits failure hell go for one
parents were teaching with Christians make him a natural for TV and his final partial rep.
Abroad. break came in 1991. He taught For the second set, I know I cant
His school was home to his first gym. aerobics at a women-only gym at the match that intensity so I do a before-
It was in a field on the school com- time, which prompted him to enter a Im-ready set. This means he waits
pound, Cullingworth explains. The BBC competition to find its equivalent until just before hes recovered to
monks had designed these iron bars of ITVs Mr Motivator. start again.
with tins of concrete set on the end Unfortunately I lost by about 350 He lowers the weight by 10-15% but
and there was a railway axle I could votes but I spent about nine weeks on still goes to failure, keeping tension in
just about curl. The bench consisted of TV doing different aerobics routines, his muscles throughout. For me, that
a plank tied between two felled trees. he explains. successfully ramps up the intensity of
It wasnt the most conventional way Since then hes appeared on Blind the second set, he says. He then moves
to start, but under the guidance of Date in an episode watched by more to another exercise and repeats the
Brother Colm OConnellthen the than 16 million people, and fought Tom process.
coach of the Kenyan Olympic team Hardy in Bronson, a film about notorious Never one to miss a chance to do
Cullingworth made impressive gains. criminal Charles Bronson. something outrageous, Cullingworth
It was an excellent baptism of fire, This year, as well as appearing in is now having historical sword lessons.
he says. Within six months my body The Eschatrilogy, hes starred in Im turning my thoughts to becoming
had changed enormously; I went from Molly Crows, which premiered at the a stunt actor, he explains. Basically
pot-bellied ectomorph to juvenile Portobello Film Festival in September, I want to chop someones head off in
monster. and Safehouse Productions Zombie a blockbuster. Who doesnt?
The local diet helped. I had a huge Run. Getting on the stunt register isnt
appetite, including insects, he says. In between acting gigs he still does easy but Cullingworth is, as always,
There were termite swarms twice a personal training, runs paragliding supremely confident. Thats where Im
year and we used to collect and eat trips and is training to become a scuba going and I know thats where Ill end up,
them. Apparently, they taste like diving instructor. Somehow, he also he says. You cant beat someone whos
peanuts. They wriggle around in finds time to train six times a week. utterly determined to succeed. Thats
your mouth and try to bite you but Cullingworth likens his workout what bodybuilding and fitness has
they were a good source of protein, routine to Christianity. I train for six bred into me because it takes a lot
he says. Looking back I think insect days and rest on the seventh, he says. of determination to get there. M&F

152 MUSCLE & FITNESS


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
POWERFUL

RISE OF THE
Be sure to
check out the
dynamic duo of
Schwarzenegger
and Stallone in

MACHINES
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
ON THE EVE OF THE RELEASE OF ESCAPE PLAN, CO-STARRING tear and was feeling pain in
my joints, that now I should
SYLVESTER STALLONE, ARNOLD DISCUSSES THE EVOLUTION
ALAN MARKFIELD/ 2 013 SUMM IT ENTERTAINMENT, LLC.

adjust my training and do


OF HIS TRAINING AND WHY HE LOVES MACHINES more high reps with less
resistance. Therefore I
stay away from the squat,
and I stay away from heavy
SHAWN PERINE: How does are weeks when youre sick, order to protect my knees bentover rows, but I do the
your training today compare or weeks when you travel. I do mostly the recumbent heavier rowing on a Cybex
with the way you trained in bike and bicycling and the machine and do the lighter
the 70s? SP: Are there core exercises elliptical, but no more squats. exercises with free weights.
ALL RIGH TS R ESERVED

ARNOLD SCHWARZENEGGER: that you still do today? The knees are like a tyre.
I have always done each body AS: Well, my favourite When the tyres last up to SP: What about for shoulders?
part three times a week, with exercises Im not able to 30,000 miles, you have to Youve had rotator cuff surgery.
the idea being to train six days do today, because of joint decide how you want to use AS: I used to love doing the
a week. But when you average problems. For instance, the them. Do you want to use clean and press, because
it out it ends up being five basic squat. I would love to them up in one year, or do you get the traps, the front
days a week. You know, there be able to squat again, but in you want to use them over a deltoids, and the side. Its really

154 MUSCLE & FITNESS


POWERFUL PEOPLE EXECUTIVE EDITOR
a fantastic exercise that AS: I just think I was so lucky going on longer than any of youd look at guys like Reg Park
I recommend to anyone who that for some miracle reason them could, all while training and Steve Reeves, their chests
starts out weight training. I was forced to weightlift first, at a higher level of intensity. looked great regardless of
I also liked to do the dumbbell because there really was no What do you attribute that to? whether their arms were at
press, but I cant do either straight bodybuilding gym. AS: I just didnt know any their sides or raised. Thats
any more. So now I just do The first gym I joined had a better. To me it was normal, and because they would hit every
my presses on a Smith weightlifting club, and they I did not look at it like I trained part of the chest. They started
machine, which is safer on didnt allow you to bodybuild more. I just looked at it like with flat dumbbell presses and
my shoulders because its on a before you lifted weights. So others trained less. I never flyes, and then theyd do incline
track. But I have to say, its so you had to train to become a thought that I had extra presses, starting with the
fantastic to see the develop- member of one of the teams. energy. I never felt like I was bench at 15 degrees, then
ment of all of these machines. There was the A team, the B anything special. I just could going to 30, then to 45,
It allows you to train around team, the C team, and almost not see doing a back routine then even higher than that.
your injuriesyou dont have every second week you would with less than 25 sets. That They would train every fibre
to stop training because of be competing against some was a minimum. Because the of the pectoral muscles, and
injuries any more. These other town or some other back has so many different so they would not disappear
machines allow you to isolate when they raised their arms.
your muscles without the risk You cant get that kind of
of hurting yourself. overall thickness with just flat
bench presses or one kind of
SP: If you had had access to an incline.
these kinds of machines in your Its about getting into all
competition days, would you of the nooks and crannies. I
have used them? would look at my weak points
AS: I had access. When I came and figure out what I needed
to America I had the choice of to work more. If I added five
joining the European Health sets a workout to a body part,
Spa, where they had an that adds up over a year, and
endless amount of machines at the end of that year it
everything that was available would always pay off. Maybe
then. But I decided to join other guys would do 20 sets
Joe Golds gym, because I and go take a shower before
thought whenever you can, you meeting up for lunch, but I
should use free weights, and would still be training. That
you should use machines only was their choice. Mine was
for sculpting purposes. Now, always to leave no stone
when you get older and you unturned.
cant do things like squats with I never wanted to go to

ZELLE R/ FITNESS PUBLICATIONS, INC. /CO URTESY WEIDER HE ALTH & FITNESS
the free weights, you use the a competition and think,
machines. I think it can become Jesus, Arnold! If you had just
a problem when everyone done an extra five sets
copies everyone without I never wanted that feeling,
asking why theyre saying because its the worst feeling
something. Like the people who you can have. If I do all of my
might read this and wonder village, against another areas. I had to cover the width homework and I lose, I will
why Arnold is now saying to weightlifting team. Then if you of the back and the lower lats. hate it, but I can deal with
use machines, when 40 years did that you could do body- I had to hit the centre of the that, because Ill have known
ago they read these stories building, too. But first you had back with rowing exercises, that I did everything I could
that he was kind of negative to learn the proper form for a and for the lower lats I did to win, and the other guy was
about machines and said, No, deadlift, and how to do upright close-grip chin-ups, and you just better, and I would have
use free weights. So, why did pulling, and exercises with a had to do something for the to wait my turn, for another
my approach change? wide-grip pull for the snatch, serratus, and you had to do year or two. It was like that
Because my needs then were and the clean and jerk, and something for the upper back. when Sergio beat me, and
different and my abilities then various presses, and bentover So, if you divide it up like that Chet YortonI just said to
were different than they are rowing. And I think that by its at least 25 sets. Same myself, Well, those guys
today. learning these basics you build thing for the chest. I couldnt were just better. Im not there
a totally different kind of a think how to train my pectoral yet. But it was never, Oh, you
SP: Talk about the kind of body than if you dont do them. muscles completely, so that fcked up because you didnt
training you did early on that when you raised your arms do enough work. No matter
laid the foundation for your SP: Legend has it that you in a double biceps your chest what, I would always put in
physique. would bury training partners, wouldnt disappear. When the work.

MUSCLE & FITNESS 155


POWERFUL PEOPLE EXPERT ADVICE
INTERVIEW BY JOE WUEBBEN

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.
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

OBI OBADIKE
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
THIS FITNESS EXPERT KNOWS WHAT IT TAKES TO get acclimatised to good foods. For
GET SHREDDEDJUST LOOK AT HIS PHYSIQUE 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
M&F: Youve helped your clients achieve some great doesnt bother me. Some people say, Oh,
transformations. What are your key strategies? I cant stand it. I think its about trying to
ARSE NIK PHOTO GRAPH Y

OO: The most important thing is the dietits 80% of the develop your taste buds to almost have
a magnetic attraction to foods that are
battle in helping someone attain their goals. I believe in the
good for you. And I think eventually your
1012 calories per pound diet for fat loss. If your goal is to body gets used to eating good stuff. If
lose weight, you should lose a minimum of a pound or two a you have to add some seasoning to your
week. And the typical template I use for the macronutrient food, thats OK. A little pinch of some-
ratio is roughly 5055% protein, 35% carbs, and 15% fat. thing isnt going to hurt you.

156 MUSCLE & FITNESS


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
Although the 2.5% performance
benefit observed in the present study
may not seem very impressive at first,

NUTRITION
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
DECIPHERING THE LATEST SCIENTIFIC RESEARCH most from ubiquinol supplementation.
TO HELP YOU GET THE MOST FROM YOUR TRAINING, Furthermore, senior athletes may
DIET AND SUPPLEMENTATION profit most from supplementation as
BY MARK HOBDEN AND JAMES COLLINS coenzyme Q10 levels drop with age.
Gym-goers should optimise fuelling
and recovery strategies, as well as
effective ergogenic aids, before
UBIQUINOLTESTED ON while training for the 2012 Olympic trialling ubiquinol. Furthermore,
OLYMPIC ATHLETES Games. Before (week 0), during (week ubiquinol concentrations in the
The nutritional compound ubiquinol 3) and after (week 6) the study period, body are highly individual and it is
has been in the headlines recently. athletes performed a test on a cycle therefore difficult to determine,
Ubiquinol is a specific form of coen- ergometer to determine maximum without having a blood test, whether
zyme Q10 (CoQ10), which has been power output, measured in watts per supplementation would be beneficial.
suggested to have ergogenic (perfor- kilo of body weight (W/kg bw). Ubiquinol supplements have few
mance-enhancing) benefits, possibly side effects when taken in the
attributable to increased energy TAKE-HOME MESSAGE correct dosage but as with all
production in muscle cells and Ubiquinol is only just starting to be nutritional compounds, exceeding
elevated antioxidant functioning. As investigated in the context of sports the recommended dose could have
with many ergogenic supplements, performance and further human trials serious health implications.
scientific support of the benefits of are required to verify the findings of
ubiquinol is inconclusive. the present study. However, ubiquinol For more on the benefits of CoQ10 go to
Nevertheless, researchers decided is known to provide a number of health www.muscle-fitness.co.uk/coq10
there was enough evidence to warrant benefits due to its antioxidant and
testing the effects of ubiquinol on a anti-inflammatory properties and REFERENCE
group of German athletes in the therefore its intake through dietary Alf D, Schmidt ME, Siebrecht SC (2013) Ubiquinol
supplementation enhances peak power
build-up to the 2012 Olympics. sources, such as beef, pork, chicken, production in trained athletes: a double-blind,
Interestingly, they found athletes mackerel, tuna, and broccoli, is highly placebo controlled study. Journal of the
supplementing their diets with 300 mg recommended. International Society of Sports Nutrition. 10:24

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 UBIQUINOL IS KNOWN TO PROVIDE A NUMBER OF HEALTH
PHOTODISC

females) consumed either 300 mg BENEFITS AND ITS INTAKE THROUGH DIETARY SOURCES,
ubiquinol or a placebo for six weeks SUCH AS CHICKEN IS HIGHLY RECOMMENDED.

160 MUSCLE & FITNESS


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

IAN LOGAN
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 a structured meal plan, providing a Although a positive energy balance is
strength and power at the Norwegian positive energy balance (comprising essential to support muscle gains, a
Olympic Sports Centre set out to 1.42 g per kg body weight protein, relatively small energy excess of only
investigate the impact of following 57 g per kg body weight carbohy- 200-300 kcal per day, is more
a structured diet based on athlete- drates and 2530% energy intake appropriate than the heavily refer-
specific dietary guidelines on muscle through fat), whereas athletes in the enced 500 kcal positive energy
mass, fat mass and strength gains ALG group had a self-selected energy balance.
in a group of elite athletes undergoing intake. Further studies in this area will be
intense training. All athletes followed these diets for useful for gym-goers to refine their
approximately 10 weeks and continued strategies. It is vital to track body
MAIN FINDINGS with their sport-specific training plus composition weekly and to form a basis
 Greater increases in energy intake an additional four strength-training to adjust training volume and dietary
(3585601 vs. 2964884 kcal) sessions per week. At the start and intake accordingly. Depending on
and body weight (3.90.6% vs. end of the study period, body weight/ accessibility either dual-energy X-ray
1.50.4%) were found in the group composition, and one repetition absorptiometry (DXA) scanning or
of athletes receiving nutritional maximum for bench press, bench pull anthropometry can provide reliable
counselling compared to those and squat, 40 m sprint and counter- data. M&F
who followed a self-regulated movement jump were measured.
(ad libitum) diet. REFERENCE
 Training resulted in lean body mass TAKE-HOME MESSAGE Garthe I, Raasta T, Refsnes PE, Sundgot-Borgen J
(2013) Effect of nutritional intervention on body
gains in both groups, however those The athletes who received nutritional composition and performance in elite athletes.
who received nutritional counselling counselling identified the meal plan European Journal of Sport Science. 13(3),
gained significantly more fat mass. and close nutritional guidance as 295-303

 Both groups gained strength, as important criteria for success. This


measured by one repetition max positive outlook is perhaps unsurpris- Performance Nutrition is a London-
based consultancy that supports elite
tests. However, those who received ing as the advice and guidance of a and recreational athletes. Director
nutritional counselling experienced professional can reduce the stress of James Collins is a sport and exercise
nutritionist and head nutritionist for
a significant decrease in 40 m sprint meal planning and remove the anxiety Arsenal FC. For more information visit
performance. involved in choosing the right foods to www.theperformancenutritionist.com

eat and when to eat them.


SIGNIFICANT METHODOLOGY Athletes in the nutritional counsel- Mark Hobden is completing a doctorate
in nutrition at the University of Reading
Thirty-nine elite athletes, aged ling group (and those in the ad libitum and has degrees in sports biology and
between 17 and 31, were randomly group) gained significant amounts of sport and exercise nutrition. He has also
worked for the Gatorade Sports Science
allocated to a nutritional counselling fat mass during the study. It is there- Institute, the Porsche human
(NCG) or ad libitum (ALG) group. fore apparent that dietary energy performance team at Silverstone and
in professional rugby.
Athletes in the NCG group followed intakes were too high in both groups.

MUSCLE & FITNESS 161


PROTEIN
POW!
PROTEIN BREAD
ANNA SWARD, FOUNDER OF THE WEBSITE
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
PROTEINPOW.COM PROVIDES TWO EASY- turn out fine.
TO-BAKE BREAD RECIPES
NUTRITIONAL BREAKDOWN
Per slice (if sliced into ten): 67 kcals,
10 g protein, 5 g carbs, 1 g fat.

OATY PROTEIN ROLLS


read is one of the first things Below are two recipes to get you INGREDIENTS

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
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.
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
bread doesnt pack much besides Play with these recipes by following approximately three eggs)
carbohydrates and in most cases some of the tips Ive included in the tsp bicarbonate of soda
theyre refined carbohydratesthe recipe directions. tsp sea salt
kind that raises blood sugar levels. Lunch is about to get a whole lot 1 tsp parsley
But giving up bread means saying more exciting.
goodbye to sandwiches and a host of DIRECTIONS
lunch ideas. So we end up missing it. PARSLEY, CHILLI, AND Mix all of the ingredients in a big bowl
Man, do we miss it! Because nothing ONION PROTEIN BREAD and bake as five blobs on a non-stick
can take the place of a freshly-made INGREDIENTS tray at 160C/Gas mark 3 for 35-40
delicious sandwich. 300 g liquid egg whites minutes or until, when poked with a
Theres a solution to this dilemma: 40 g unflavoured whey protein powder knife, your knife comes out clean.
make your own healthy bread. Pack it 70 g rolled oats (gluten-free or regular) Top the breads with sesame seeds,
with protein. Use herbs and spices. 25 g pea protein powder linseeds, or pumpkin seeds for extra
Include oats or quinoa flakes. Even tsp baking powder crunchiness and remember to add
add chopped vegetables. And enjoy it. 1 tsp sea salt herbs to the bread mix before baking
1 tsp parsley for more flavour. Sliced in half and
1 tsp chilli topped with cream cheese and a little
1 tsp onion granules more parsley, theyre delicious.

DIRECTIONS NUTRITIONAL BREAKDOWN


Mix all of the ingredients into a dough If you make five rolls, each roll
and bake in a medium-sized silicone contains: 101 kcals, 13 g protein,
loaf tin at 165C/Gas mark 3 for 10 g carbs and 1 g fat. M&F
ANNA SWARD

about 45 minutes or until, when you


Anna Sward is a recipe writer and creator
poke the bread with a knife, your knife of www.proteinpow.com
comes out clean. Remember to flavour
NUTRITION
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

MADE EASY
(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
A MONTHLY Q&A COLUMN THAT GETS RIGHT TO THE in vegetables, corn, sunflower and
HEART OF YOUR MOST ASKED QUESTIONS ON DIET soya beans) in your diet is unbalanced
& SUPPLEMENTATION compared with the amount of omega
3s and omega 9s, it can cause
COMPILED BY PHIL LEARNEY
excessive levels of inflammation.
Inflammation is a major cause of
many chronic illnesses. According to
Q: I have always believed margarine process also creates trans fats. These numerous studies, consuming a better
to be healthier than butter but now have been shown to increase choles- ratio of fatty acidsincluding high
Im hearing this isnt true. What is terol and the risk of coronary heart quality saturated fats and choles-
your view? disease. Consequently, in the past terolseems to be the best approach
A: The belief that margarine is health- few years, many manufacturers have for health. In my opinion then, there
ier than butter is based on perceptions removed trans fats from their products are far more points in favour of
that arose decades ago. During the as consumers have become savvier. consuming butter than for margarine.
Second World War, all margarine We therefore have a dilemma. The
manufacturers were legally obliged fortified products actually have a Q: What are your thoughts on leptin
to add vitamins and minerals to their decent number of selling points for and how it can promote or interfere
formulas. This created a consensus the general publiclower fat, lower with weight loss?
that something fortified was superior calories, softer, more spreadable etc. A: Leptin is a protein, made in and
to something in its original state. But there are also a number of issues secreted by fat cells, that mediates
Margarine was originally made arising from the manufacturing our long-term regulation of energy
from beef fat, skimmed milk and water. process. balance. Excessively over- or under-
Modern margarine now contains Butter has recently undergone a stimulating leptin can cause issues
hydrogenated and non-hydrogenated revival due to being a whole, unrefined with the bodys ability to regulate
vegetable oils rather than beef fat. and unprocessed food. It is packed energy, thus promoting or interfering
The hydrogenation process mini- with vitamins A, D, E and K, none of with fat loss by making you feel
mises the risk of the oil spoiling and which are present in margarine, and hungry.
increases shelf life. However, the also contains good amounts of dietary It does this by interacting with the
cholesterol and fatty acids, which are brain to ensure adequate energy is
required for normal hormonal available for the tasks at hand and
function. The medium chain the metabolic processes the body
triglycerides (MCTs) in is required to perform.
butter are also a very When your system is functioning
accessible and useful form normally, fat cells release leptin as a
of energy. 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.
ROBY NMAC

As leptin is secreted by fat cells, it is


present in much higher levels in obese

164 MUSCLE & FITNESS


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
AS LEPTIN IS SECRETED sheeps or goats milk yogurt actually
BY FAT CELLS IT IS PRESENT has huge benefits. Both contain large
MIKE KEMP

IN MUCH HIGHER LEVELS amounts of medium-chain fatty acids


IN OBESE PEOPLE. (MCTs), making the digestion of the
yogurt more efficient and yielding a
people. As a side effect of this, High fructose consumption renders more accessible energy source. They
obese people become resistant to it, the hypothalamus resistant to leptin also contain more protein, vitamins C,
meaning they are unable to utilise so all the signalling required A and B12, folate, calcium and
it to aid appetite suppression. to mediate appetite and food intake magnesium. M&F
The body interprets this resist- becomes muted. Food manufacturers
ance as starvation so it adapts by therefore benefit hugely from packing Phil Learney is a respected strength
and conditioning expert with 20 years
turning on fat storage and stopping high fructose corn syrup into their experience. He is a coach, writer and
its use as fuel. In a more complex products, as without being able speaker with an open-minded,
results-based approach. He is director
mechanism, it also stimulates to signal satiety, buyers will likely of education for Ultimate Performance
reverse T3 (a thyroid hormone overconsume. and teaches extensively across the UK.
Read more about him at
responsible for metabolic regula- www.muscle-fitness.co.uk/phillearney
tion), creating a scenario whereby an Q: Whats the difference between
overweight person has a decreased Greek-style yogurt and Greek
metabolism and stores more fat. yogurt?
Interestingly, another major A: The difference is mainly in how
mediator of leptin is calorie intake. they are made. Greek yogurt generally
Consume less calories and leptin refers to any strained yogurt. The
levels drop, independent of body straining process removes more of
fatanother nail in the low the liquid whey from the yogurt, along
calorie coffin. with some salts and sugars, making it
Factors contributing to leptin thicker and creamier.
resistance include: stress, poor Greek-style yogurt allows thicken-
sleep, poor insulin management ing agents to be added. Traditionally
(typically caused by excessive or made with sheeps milk, since it has
poor quality carb consumption), become more popular, it is now
overconsumption of food and the generally made using cows milk. The
consumption of high fructose
STOCK PHOTO

straining process has also allowed


products. The latter is less of an for the production of low-fat and
issue in Europe than it is in the US. fat-free varieties.

166 MUSCLE & FITNESS


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DAN
HARDY
IN HIS EXCLUSIVE MUSCLE & FITNESS COLUMN,
BRITAINS ONLY UFC TITLE FIGHTER GIVES YOU

STEVE MITCHELL
SOME CONDITIONING WORKOUTS THAT WORK
BY DAN HARDY

There are literally thousands of ways to understand where your limitations are, doing thrusters (front squats followed
improve your conditioning. Most people both physically and mentally. immediately by overhead presses).
want to achieve or maintain a healthy Everyone wants to improve, but you When you understand the principle of
level of cardiovascular health and can cant get better until you know where the method and are honest with yourself
be very general in their approach. But if youre starting from. That being said, about giving it your all, be creative and
youve got something specific to prepare heres something to try see what else you can apply it to.
for, such as a marathon, or a fight, your
approach should be more sport-specific. FOUR-MINUTE ROUGH HOUSE
If this is the case start by making sure you ARSE-KICKER LUNG-BUSTER
understand the energy requirements of In my previous column, I mentioned My good friend and conditioning coach
your chosen competition or event and I used the Tabata protocol a lot during Ollie Richardson was very inventive with
simulate them in your preparation. my training camps. The principle of the the training sessions he built for the guys
Ive tried loads of different methods of method can be used to develop new at Rough House, my mixed martial arts
conditioning just to escape the monotony workouts. team in the East Midlands.
of fight camp and have always been fairly Tabata is a type of high-intensity Of all the sessions we did, one sticks in
self-sufficient in my training. Im good at interval training (HIIT) developed for my mind. It was a real lung-busterthe
motivating myself to get the work done Olympic speed skaters in Japan. Its kind of workout I would be dreading the
and to push through the discomfort. basically a four-minute arse-kicking, day before!
When doing any type of hard physical which improves both aerobic (long To do it, youll need some kind of sledge
exercise you have to listen to yourself. duration) and anaerobic (short burst) apparatus. You can either buy one of the
That doesnt mean you only have to listen conditioning. Its very simple, and fancy proper ones or grab a truck tyre
when youre telling yourself to back off although its traditionally performed on a and a piece of rope. Head to a flat, grassy
because youre pushing too hard. You also stationary bike, can easily be transferred area and mark out a 30-metre course,
need to learn to keep going at those times to a treadmill or rowing machine, etc. marking the 10 and 20 m points as well.
when youre telling yourself its ok, youve Each four-minute session involves Run the full 30 m and as soon as the
done enough, you can stop, even though eight cycles of 30 seconds. The first 20 sledge/tyre crosses the 30 m mark, turn
you know youve got more in the tank. seconds are a flat out, max-effort pace, as and run the first 10 m backwards, then
Nobody knows you better than you hard as you can, followed by a 10-second do the next 10 m sideways, facing left
do. If you tell yourself you cant carry on rest. On a stationary bike, set the and the final 10 sideways, facing right.
when you know you can, thats just weak. resistance to a realistic levellike cycling When the load crosses the finish line,
Explore your potential and see what you up a gradual gradientand give it a go. drop the rope and run to the 30 m mark
can do. I tried it on a bike a few times and and back as quickly as you can.
I have a wise friend who refers to then began looking for other similar Play around with the amount of rest
this as his Inner guardian, a term Ive challenges. There are many ideas online. and number of sets, but to start with go
adopted myself. Listen to yourself and One of my personal favourites involves for 5-6 sets with a minutes rest between

168 MUSCLE & FITNESS


IF YOU TELL YOURSELF
YOU CANT CARRY ON
WHEN YOU KNOW YOU
CAN, THATS JUST WEAK

each set and increase the workload as I use a heart rate monitor to record to record your progress. If youre listening
required. A good target to aim for is my cardiac output and time. For half a to that Inner guardian and your true
10 sets with 30 seconds rest in between. mile I just loosen up and stretch, raising intention is to improve, then you will.
There are many ways to make the my heart rate a little to prepare my Good music is always helpful. M&F
routine more difficult if you want. Try body.
increasing the weight of the load, the I start the timer on my first step and Dan Hardy loves HIITand so do we. We
number of sets or the distance, or stop it on my last. Each week my time is even wrote a book on it! Pick up a copy
today in print or assorted digital formats
shortening the rest time. quicker and my maximum heart rate is at www.muscle-fitness.co.uk/books.
Conditioning can be as simple or as lower, even though I feel like Im giving it
complicated as you like. I like to find a the same effort. The body evolves
THIN KSTOCK

Follow Dan Hardy on Twitter


good three-mile loop for running that thats ultimately what its all about.
@danhardymma, and on his new
I use to measure my progress during Challenge yourself honestly. If you are YouTube channel HardysWolfcam.
training camp. struggling for motivation, find some way

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.

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

172 MUSCLE & FITNESS


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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
IAN SPANIER

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-
periodisation in all its many forms (linear, building benefits, the same applies even niques like drop sets, rest pauses or
conjugate, undulatingthe list is very when staying within the narrower switching into mechanical advantage.
long) and for pure bodybuildingas parameters of bodybuilding training. We Ask questions and keep an open mind.
opposed to classic strength trainingyou need to build in a form of logical progres- The skills of bodybuilding training are not
dont need to get too complicated. sion of stress, both to keep stimulating an all there in textbooks; they are experien-
The training effect we are seeking with adaptive response and to allow the body tial and a good coach is like an artisan
bodybuilding is primarily to damage the the time to adapt properly to that specific part learned craft, part feel and guile.
muscle cell, not to impose adaptive stress. It isnt rocket science, but it I am always available on Twitter
demands on the central nervous system. requires a little forethought. (@UPFitness) should you want to ask
But if you just hit the gym with wild The simplest way to structure your any questions. M&F
abandon and no structure you will find overall weight-training programme is to
your body doesnt know what stress to follow these rules:
Nick Mitchell owns Ultimate Perfor-
adapt to at any one time. Q Milk a programme for all its worth. Dont
mance gyms in London and Hong Kong.
Just as we all instinctively know we listen to the guru who tells you to change He is a former bodybuilder whose clients
cant expect to train like Mo Farah and Phil it every week. Only change when progress include IFBB pros Ben Pakulski and
Heath at the same time and get maximum slows down too much or you mentally Michelle Brannan. For more information
concurrent endurance and muscle- need to freshen things up. Typically, this visit www.nickmitchell.com

174 MUSCLE & FITNESS


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BIKINI
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

BODY
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.
BRITISH BIKINI PRO You also need to look at your calorie
MICHELLE BRANNAN SAYS intake. If youre taking in more calories
AVOID THE PERILS OF DIETING than your body burns its likely the
BY MAKING HEALTHY EATING excess will be stored as fat. Its a basic
energy equationthe body requires a
PART OF YOUR LIFESTYLE

MATT MARSH
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:

J
ust think the word diet and are up against your bodys natural
youll instantly crave the foods defence mechanism to stay alive and BASAL METABOLIC RATE =
and drinks you cant have. Start keep nourished. So what should you do Women: (Body weight in lbs x 10)
drastically cutting calories and when you need to drop a few pounds, + (body weight in lbs)
youll find yourself hungry. If you get shape up, lean down or whatever you Men: (Body weight in lbs x 10)
too hungry youll give in and eat want to call it? + (2 x body weight in lbs)
anything you can get your hands on. You have to change your mindset and
When youre on a very low calorie choose a new lifestyle rather than just This only calculates how many
diet, the urge to eat is usually stronger going on a diet for a set period. Yes, calories your body needs at rest so you
than your willpower. Thats because you there are times when we have to follow need to factor in daily activity as well.
strict rules to get results but It is commonly accepted that we need
PHOTODISC

these are short term because to be in a calorie deficit to lose weight.


strict diets are almost It is said a deficit of 500 calories a day
impossible to stick to. equates to an average 1 lb weight loss
per week. Obviously everyone is
A HEALTHY different and this is dependant on a
LIFESTYLE number of other factors, including
Firstly, look at the foods gender, genetics, and goals.
youre eating. The stuff in Naturally, if youre cutting calories
attractive packaging thats by 500 a day you will feel hungry. This
marketed to us on a daily is where you can make up part of that
basis in supermarkets and deficit through activity, exercise and
on TV isnt usually the best for speeding up the metabolism by weight
our bodies. Health is rarely of training.
paramount importance to the Once youve established the total
companies selling these amount of calories you should be
foodstheir primary concern consuming each day, you need to look
is financial gain. at where your calories come from.
Most pre-packed foods or Nutrient-dense foods ensure youre
ready meals contain high making the most of what you eat,
amounts of sugars, salt, particularly when youre restricting
saturated and hydrogenated calories. The breakdown of your
fats, artificial sweeteners, macronutrientscarbohydrates,
bulking agents, and preserv- fats and proteinsis also important.

176 MUSCLE & FITNESS


sane, allowing them to have a little of

PHOTODISC
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
I WOULD ADVISE A MACRO going on a diet, is enjoying what you
BREAKDOWN OF 20-25% eat and not thinking about what you
FATS, 35-40% CARBS AND cant eat. Once you start to cut out
40% PROTEIN processed foods and excess sugars
you will begin to appreciate the taste
I recommend consuming 1-1.5 g Its sensible to spread your food of fruits and whole foods.
protein per pound of lean bodyweight intake throughout the day to manage However, if there is a certain
as a minimum to prevent muscle insulin levels and stop energy crashes, food you really love then make sure
breakdown. The rest of your daily particularly if youre training or active you still have it occasionally. And
calories can then be made up of during the day. Eating little and often dont eat foods you hate just because
carbs, fats and additional protein. can also help to speed the metabolism youve been told theyre good for you.
I would advise a macro breakdown by constantly fuelling the fire. Find foods you like that fit your
of 20-25% fats, 35-40% carbs and lifestyle.
40% protein all year round unless CHEATS AND TREATS Try to remember that food is fuel for
youre a performance athlete, in which One of the main problems of opting your body to look and feel good. The
case you will need to fuel your body for a healthy lifestyle way of eating is benefits of eating welloptimum
with a greater amount of carbs. If coping when you are out and about. health, having a body you are proud of
youre on a cutting diet, go for 20% Finding ways to socialise without etc.far outweigh the satisfaction of
fats, 30% carbs and 50% proteins. ruining your efforts is difficult. Restau- eating high-fat, high-sugar foods. M&F
Select foods that benefit your body, rant and convenience foods are often
Michelle Brannan is Britains first IFBB pro
rather than merely fit your macros. Pick not conducive to a fitness lifestyle, bikini competitor. She won last years
nutrient-rich foods over processed so its important to plan ahead. British Grand Prix, placed second at this
years IFBB Nordic pro and competed at
foods, good fats over hydrogenated fats, Most people have regular cheat
the Bikini Olympia in Las Vegas in late
and dont forget to include plenty of fibre. meals planned into their diet to keep September.

MUSCLE & FITNESS 177


KINGS

MAT T MA R S H
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 or watched the champs and copied what tendons. Lifting a heavy barbell is like
the two kings of strength together they saw. towing a traileryou need to take the
for a roundtable discussion in slack out of the cable before hitting the
which they share the secrets to ANDY BOLTON: Exactly. Heres an accelerator. Incidentally, Russian
getting a stronger physique. This month, example of how to get tightand, studies show that this pre-tension
they discuss the importance of tightness. therefore, lift the most weight you are increases strength by up to 20%. Thats
capable ofwhen bench pressing: due, in part, to a psychological feeling of
MUSCLE & FITNESS: Any serious strength Assume your bench press set-up, lightness and invincibility.
athlete knows that tightness is the key to and do the following:
strength yet many gym rats dont. Can you Drive your heels into the ground AB: Many lifters injure their lower backs
explain why its important to be able to get as hard as possible. when performing squats, deadlifts and
tight, if you want to get strong? Force your knees out as hard military presses. To avoid doing this, lift
as possible. with a neutral spine and get as tight as
PAVEL TSATSOULINE: Tension is Squeeze your glutes as tightly possible to maintain that neutral spine.
strength, its as simple as that. A muscle as you can. Focus on flexing your glutes, lats and
produces force by tensing. Flex your lats hard. abs as hard as possible. Do this properly
Tensing stabilising muscles fires up Death-grip the bar. and you cannot lose neutral spine.
the prime movers. Through the phenom- Now, while keeping that level of
enon of irradiation this tension spills tightness, unrack the bar and perform M&F: How can we learn to tense up?
over. Its especially obvious when you your set. You will be stronger.
tense your abs, glutes, and grip. Test this PT: Practise. Tension is a skill. Ernie
on the basic barbell curl; I guarantee M&F: Tightness also makes you safer when Frantz, a powerlifting legend, used
that you will immediately and noticeably you lift weights. Can you explain that? to practise tensing his whole body
get stronger. throughout the day. There are many
All elite lifters learned to get PT: It works the same way that tensing sophisticated techniques that teach
extremely tight early in their careers. your stomach protects you from a punch. you to get tighter and tighter. I have
Some are born athletes and figured it In addition, tensing before you get under researched the topic and experimented
out naturally. Others have been coached the bar takes the slack out of your for almost two decades.

178 MUSCLE & FITNESS


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A researcher, Bret Contreras, 88-pound kettlebells sufficient. In this PT: It has to be powerlifting-style cycling.
compared the recruitment of various case, it isnt about the weight but its Former powerlifter Bill Starr recalls
muscles of the midsection in the placement. And no, the barbell front how periodised Russian weightlifting
traditional plank and in the plank I squat does not have the same effect programmes made their way into the
designed. The EMG (electromyography) because, as Dan John has pointed out, United States in the sixties. Out of this
measurements showed that the latter it stacks the weight nicely on top of rather complicated systemcame a much
activated the internal obliques, the abs, the skeletal structure. So use two simpler form of the same idea. The simple
and the external obliques 200%, kettlebells. idea was starting light and building up to
300%, and 400% respectively. In the heavy lifts in a linear fashion while
book Deadlift Dynamite, that Andy and I AB: Theres a young guy I know who simultaneously reducing the volume,
co-authored, there are detailed can bench 240 kg raw. Hes a monster. then backing off and starting again after
descriptions of this special plank. But when he tried the single arm competition. That was the American way
kettlebell bottoms up press he was of abiding by Prof. Matveyevs tenets of
AB: One of the big mistakes I seeeven surprised to find he could only do 24 kg periodisation. This practice would become
from accomplished liftersis perform- for a couple of very shaky reps. This known as cycling. Many top lifters,
ing all their warm-up sets with sloppy, showed he didnt know how to get as Andy included, have broken seemingly
loose form. This ingrains bad habits. tight as possible. If he worked on it, impossible records by following this
To really learn how to get tight, treat and learned to generate maximal deceptively simple methodology.
every set as if it were a one-rep max. tension, hed bench even more weight If mass rather than strength is your
Even your lightest warm-up sets. This a scary thought. goal, the answer remains the same.
gives you many sets in every workout Heres how you perform the exercise:
to practise getting tight. Simply press a kettlebell overhead, AB: I agree 100%. Cycling built my 1214
but do it with the cannonball above lbs squat and helped me to become the first
M&F: Two exercises frequently recom- the handle (not with the cannonball man in history to deadlift over 1000 lbs.
mended for teaching tightness are the resting of the back of the forearm Heres an example of how it works. Lets
double kettlebell front squat and the as a kettlebell is usually pressed). say you have a 3-rep max on the bench
kettlebell bottoms-up press. What are This makes it really unstable. press of 120 kg. You want to run a six-week
your thoughts on these exercises? To stabilise the weight you must cycle and set yourself the goal of pressing
tense every muscle in your body 125 kg x 3a solid gain of 5 kg.
PT: The double kettlebell front squat extremely hard. Its quite a challenge.
is a great tension teacher. Due to the As a bonus, and for reasons beyond HERES YOUR CYCLE:
particular load placement, the lower the scope of this article, its also a very Week 1: 100 kg x 3
back muscles dont have much leverage safe press for the shoulders. Week 2: 105 kg x 3
to stabilise the spine and the diaphragm Week 3: 110 kg x 3
and the abs have to take over. Some of M&F: Many lifters are constantly Week 4: 115 kg x 3
you strong guys might sneer that searching for the perfect training Week 5: 120 kg x 3
kettlebells are too light for squats. programme, but we all know that doesnt Week 6: 125 kg x 3 (a new personal record)
Well, go try it. exist. Can you give us your most
1,200-pound squatter Donnie foolproof programme for building It goes without saying that you perform
Thompson has found 3x8 with a pair of strength and muscle? 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
PHOTODISC

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

OLIVER ARMSTRONG
BY ANDY SHELTON
HEAD OF SPORTS SCIENCE & STRENGTH AND
CONDITIONING COACH AT LEICESTER TIGERS

T
his month, in my final regular after personal best. A couple of hours either reduced in number or have other
column, well move away from go by and youre still flying. chemicals competing to dampen or
the physiological factors of Whats going on herewhy do these block their signals, the level of muscle
performance to look at one apparently unexplainable peaks and contraction will decrease.
of the most overlooked and underrated troughs occur? And, more importantly, Hormonal factors affected by our
areas of sports sciencepsychology. how can we maintain the peaks for psychological well-being may also play
Until recently, athletes and coaches longer while avoiding the troughs? a part in performance. Reductions in
viewed sports psychologists with pre-exercise free testosterone levels
more than a little scepticism. But BRAIN POWER can be brought about by chronic
the cynicism has subsided. Sports Psychology plays a massive role in our inadequate recovery, which reduces
psychologists have dropped the long ability to train. Muscles are driven our ability to produce force. (Shelton
words and laboratory-based models by the brain, except when certain and Gleeson, unpublished research.)
and now tend to stay under the radar reactions to painborn from our
and work closely with coaches to survival instinctsbypass the brain.
guide individuals or groups through This response enables our muscles WHAT DOES ALL THIS MEAN?
behavioural changes that yield to begin the contraction process. Our psyche is comprehensively
tangible benefits. Its no surprise then that when we entwined with our muscles. In that
Lets start by looking at the basic experience psychological disturbances case, when youre not feeling quite
principle that psychology affects caused by any of a number of stress right you should just stop training,
performance. factors, such as lack of sleep, poor right? Wrong! Unless youre seeing
Everyone has days when things nutrition, abnormal life stress and a continued decrease in performance
just dont go right at the gym. Usually, inadequate recovery from training, over a few weeks or months, cessation
they can be brushed aside as a one-off there is often a knock-on effect on our of training can have an even more
and you just carry on as before. But physiological output.1 Whether this is detrimental effect than continuing.
sometimes it happens again and again. due to chemicals called neurotrans- Lets use a practical example. Today
Then you tear up your well thought mitters, hormonal factors or something is one-rep max squat day but youve
out, proven training plan and blame else entirely is still up for debate. slept badly, had a nightmare journey to
everyone and everything but the most Neurotransmitters are chemicals the gym and have missed a meal. Are
obvious factoryou. that transmit signals from the nervous you going to be able to peak for this
On the other hand, sometimes you system to other areas of the body, session and perform a personal best
get to the gym and lift personal best including our muscles.2 If these are squat? Probably not. Could you move

182 MUSCLE & FITNESS


GETTY IMAGES/ISTOCKPHOTO

PSYCHOLOGY PLAYS A
MASSIVE ROLE IN OUR
ABILITY TO TRAIN.

MUSCLE & FITNESS 183


child and the excitement you used to the time available to you. Too high and
feel before Christmas, for example. As youre unable to perform due to shaking
you age, and your psychology devel- caused by increased neural drive, or
ops, the level of excitement you feel again through inability to concen-
before such an event is reduced. The trateoften termed red mist.
same effect occurs with fatigue. Could choking be due to a height-
Even with all the will in the world to ened level of arousal? Can knowing the
continue exercising, as the perception effect of one event on the outcome of a
of discomfort (fatigue etc.) increases game affect your arousal levels so
the desire to carry on lessens. This is much youre unable to perform tasks
a survival mechanismwhy would you youd otherwise perform to a high
want to continue training and risk injury standard seemingly without thinking?
to your muscles, which you need to Arousal levels, drivers of arousal and
catch prey or avoid being caught ways in which we can affect them have
yourself, when youre not actually in been studied for a number of years and
danger? A brain process known as the the simplest and most effective way of
central governor is believed to control reducing the risk of over-or-under
this by causing the feeling of fatigue to arousal is practice.4 High quality,
make you stop and help prevent injury.3 specific practice correlates directly
By continually exposing yourself to with performance under pressure
and progressively overloading any being sure you have covered all the
exercise you can extend the amount bases leads to a widening of the
PHOTODISC

of time you can work at high intensity inverted-U enabling optimal perfor-
before fatigue sets in.3 This can mance even at high levels of arousal.
allow individuals with poorer physi- This is worth thinking about next time
the session to later in the week and ology to outperform those better you hit the gym or add fuel to your body.
work at 80% for reps of five today? endowed, although winners of elite The exercises you choose, the food you
Yes. Should you? Maybe. endurance events are likely to be eat and the recovery you give yourself
What if in four weeks time youre strong in both areas. all affect not only your physiology, but
competing in a powerlifting competi- also your psychology. And it all happens
tion and everything is going well but CHOKING IN SPORT without you even realising! M&F
the night before the contest you sleep Its clear that psychology affects the
badly, have a nightmare journey to the performance of the muscular system
gym and miss breakfast? Youve got to and that we are able to affect our REFERENCES
compete and youd be much better psychology. But what else affects 1. Cardinale, M., Newton, R. & Nosaka, K. (2011)
Strength and Conditioning: Biological Principles
prepared if you could bank on a little performance from a psychological and Practical Applications. Wiley-Blackwell:
adrenaline, safe in the knowledge standpoint? Sussex.
youve done it before in training. One of the best-known inhibitors 2. McArdle, W. Katch, F. & Katch, V. (2007)
Exercise Physiology: Energy, Nutrition, and
When we apply the above theory to is choking. Why does an athlete of Human Performance. Lippincott Williams &
endurance-based exercise the science high technical ability fail to perform Wilkins: Philadelphia, PA.
becomes a little clearer. When we a basic task just because the 3. Noakes, T. (2001) Neural control of force
output during maximal and submaximal
exercise vigorously, sensors in the outcome has a higher perceived exercise. Sports Medicine, 31, 637650.
body detect alterations in pH, tempera- importance this one time? 4. Anderson, K. (1990) Arousal and the
ture, oxygen, and carbon dioxide levels, To use a famous example, why do inverted-U hypothesis: A critique of Neisss
Reconceptualizing arousal. Psychological
among other things. Substances footballers (usually English) fail to Bulletin, 107, 96-100.
leading to the sensation of tiredness, score from 12 yards during a penalty
fatigue, and pain in the muscles have shoot-out when the net would bulge
If you have missed any of the Coachs Clinic
led a number of progressive scientists if they took one during normal time?
articles, you can buy back issues in print at
to conclude that if everything we feel One possible explanation is the www.weidermailorder.com/4-backissues
through the body is a signal to the brain inverted-U hypothesis. or as a digital edition at
https://dig.muscle-fitness.eu
then fatigue is an emotion, and The inverted-U hypothesis states
emotions can be controlled. that each individual has an optimal
Frequently exposing yourself to an level of arousal for any given task. Too Andy Shelton is the head of sports science
and a strength and conditioning coach at
emotion reduces its effect on your low and youre unable to concentrate Leicester Tigers Rugby Club.
psyche. Think about when you were a fully or produce the forces required in

184 MUSCLE & FITNESS


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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
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

MICROSCOPE
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

TAKING A PURELY SCIENTIFIC LOOK further aids fatigue reduction and


energy production. This energy
AT THE BEST PRODUCTS IN THE metabolite helps the body to convert

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support arginines effectiveness for of the research on creatine has been
boosting both nitric oxide and growth done. This form is proven in hundreds
hormone levels. of studies to work well to increase
muscle size and strength. Creatine
CITRULLINE MALATE is an effective ethyl ester is creatine with an ester
nitric oxide booster and a powerful group attached, which can enhance
energy promoter. Thats because it creatines ability to pass across cell
consists of the amino acid citrulline membranes to make it easier to be
and malic acid (malate). Clinical studies absorbed by the intestines. Taking
suggest that citrulline is a more a product that has a variety of forms
effective nitric oxide booster than of creatine, such as RAGING BEAST,
even arginine. This is counterintuitive may help your body better absorb and
to many since arginine is the direct utilise the creatine for better results.
precursor to nitric oxide in the body. GRADE: 
However, arginine is broken down in REASON: Creatine has hundreds of
the body by the enzyme arginase in the studies and decades of anecdotal

188 MUSCLE & FITNESS


5
proof supporting its effectiveness. growth hormone and IGF-1 levels,
Taking it in different forms may while simultaneously lowering
optimise its results. cortisol levels during workouts.
GRADE: 
BETA-ALANINE is one of the most REASON: Recent research studies
critical amino acids to take before and anecdotal reports confirm
workouts. It has been shown in TMGs effectiveness for increasing
numerous research studies to boost muscle strength and power, making
muscle strength and power, as well as its popularity as a bodybuilding
muscle endurance, and the research supplement soar.

E S O F
ISSU
X
continues to mount in support of its

E
effectiveness. Beta-alanine works COENZYME Q10 (COQ10) is also

FLR ONLY
in the body by joining with the amino known as ubiquinone because of its
acid histidine to form the dipeptide ubiquitous distribution throughout the
known as carnosine. Its carnosine body. CoQ10 works as a coenzyme

5
that actually provides all the benefits that assists reactions that produce
of supplementing with beta-alanine. adenosine triphosphate (ATP), the

FO
During exercise, carnosine prevents major energy currency of all cells
the inside of the muscle fibres from
becoming too acidic. High acidity in
in the body. Research shows that
supplementing with CoQ10 blunts *
muscle fibres causes weaker muscle fatigue during exercise and results
contractions and fatigue. By prevent- in quicker recovery between bouts of
ing this, high carnosine levels in muscle exercise. In addition to aiding endur-
allow you to train with more strength, ance, CoQ10 may also aid muscle
intensity, and endurance. Research growth and strength. One study
confirms that this not only improves reported that subjects taking CoQ10
muscle strength, but also enhances increased their amount of fast-twitch
muscle growth and even fat loss. muscle fibres, which are the ones that
GRADE:  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.
REASON: Beta-alanine has more than est. Another study showed that taking This offer is not available to Digital Edition subscribers.

enough research to suggest that it is CoQ10 before workouts protected


an essential supplement to take before muscle cells from oxidative damage,
workouts for anyone interested in which protected their integrity and
improving their muscle strength, could enhance muscle recovery
muscle endurance, muscle size, following intense workouts. The most
and body composition. recent study reported that high calibre
athletes taking CoQ10 were able to
TRIMETHYLGLYCINE (TMG) is increase leg muscle power better
a modified amino acid that is also than those taking a placebo.
known as betaine. It is simply the GRADE: 
amino acid glycine with three methyl REASON: CoQ10 is an important
groups attached to it. These methyl nutrient to take due to the fact that it
groups provide numerous benefits is critical for energy production, not to
in the body, such as enhancing liver mention its ability to boost heart health
health, promoting joint recovery, aiding and reduce the risk of cancers. Research
cardiovascular health, boosting mood, also suggests that it can boost muscle
as well as increasing muscle size and endurance, muscle strength and even
strength. In fact, research shows that muscle hypertrophy. M&F
subjects supplementing with betaine
experience a 25% increase in muscle
strength and power. Although it is still
OVERALL RATING: 
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to subscribe
unclear how betaine works to aid RATINGS
 Outstanding scientific research
performance, one theory is that this is on humans available
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due to its ability to increase the bodys effective
own production of creatine. However,
 Not much human research available
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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


O DY B
& B U
S I
S

L
E

D
N
triphosphate (ATP), an energy-bearing it significantly boosts muscle strength

IN
FIT

G
molecule found in all living cells. This and endurance, blunts muscle pain and
ability of creatinol-O-phosphate to increases fat-burning. All this adds up
increase ATP levels in muscle cells may to better workouts that produce
be due to its actions as an intracellular greater results.
buffer, or, it may be due to its ability to GRADE:  WEIDERMAILORDER.COM
stabilise cell membranes, or, it may be REASON: Caffeine has a plethora of
because it acts as a phosphate donor. clinical studies and anecdotal reports ACCESSORIES
This is similar to how regular creatine that support its ability to boost athletic
works: by donating phosphates to performance.
adenosine diphosphate (the break-
down product when ATP is used for NARINGIN is a flavonoid compound
energy) more ATP can be regenerated found in grapefruit that is responsible
quickly. for the characteristic bitter flavour
GRADE:  of this fat-fighting fruit. Naringin
REASON: Although there is some provides several health benefits,
older research on the injectable form of such as inhibiting cancer-causing
creatinol-O-phsopahate used for heart compounds, lowering cholesterol
patients, there is little research, if any, levels and increasing fat-burning in
providing any evidence of the perfor- the body. Naringin also affects the way
mance benefits of the oral supplement that certain nutrients and drugs are
form. However, anecdotal reports are handled in the body. Generally speak-
fairly positive. ing, it tends to increase the amount of
certain nutrients and drugs, making
N-ACETYL-L-TYROSINE is a form of their levels higher than usual and
the amino acid tyrosine that provides increasing their effectiveness. It is
all the benefits of regular L-tyrosine, well known that naringin enhances
but is more bioavailable. The acetyl the effects of caffeine (which is also
group attached to the tyrosine included in PRODIGY) in the body
molecule enhances its absorption and and heightens its ability to keep
utlisation by the body. This particularly you ramped up and focused during
facilitates tyrosines ability to pass workouts, as well as encouraging
through the blood-brain barrier and greater fat-burning. The greater fat
enter the brain, where it performs burning not only helps you get leaner,
much of its work to increase energy, but it can also improve endurance by
mental focus, mood, fat loss, and sparing muscle glycogen. If you are
muscle strength. This is all due mainly taking any medication check with your
to the fact that in the body, tyrosine is doctor before consuming products
used to produce numerous hormones with naringin, epecially calcium channel
and neurotransmitters, including blockers, sedatives, hypertension
dopamine, adrenaline, noradrenaline medications, cholesterol-lowering
and thyroid hormone. drugs, oestrogen, and allergy
GRADE:  medications, as naringin is well
REASON: Tyrosine has ample known to interact with these types
Fat Gripz & Fat Gripz
research supporting its effectiveness of medications. Extreme are used by
and this particular form of tyrosine is GRADE:  thousands of athletes and
even more effective. REASON: Naringin is well known for its military personnel around
fat-burning properties and for its ability the world for safer and more
CAFFEINE ANHYDROUS is the most to extend the properties of other effective weight lifting and
popular stimulant used today. Almost ingredients, such as caffeine. M&F strength training. A thicker
every effective preworkout product bar gives you greater forearm
sold today uses caffeine in the formula. RATINGS
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Thats because caffeine is well on humans available
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documented to boost alertness and effective
 Not much human research available
performance. Research shows that but premise is sound
when caffeine is taken before workouts
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192 MUSCLE & FITNESS


FROM THE INTERNATIONAL EDITORIAL TEAM AT MUSCLE & FITNESS

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