15004

9 780620 309080

CONTENTS
>>ON THE COVER
Cover image by Ben Myburgh

1810 mistakes hard-gainers make

26Meet Sbu Khuzwayo, SAs next great pro hope
56
Lessons learnt from one of SAs top online coaches
THE HARD-GAINERS DILEMMA

THE KID PRODIGY

SEVEN COMMON BODYBUILDING

MISTAKES

100
How hGH and IGF-1 changed the shape of
bodybuilding forever
THE RISE OF THE SUPER FREAK

Also in this issue

24 Night-time nutrition

Limiting overnight catabolism

28 Prodigy moves

Sbus top exercises for the ultimate body

38 Four bodybuilding lessons

Important lessons everyone can take

from the competitive stage

60
NIKITA LONG

Fitness femme fatale

42 One size does not fit all

The importance of individual

differences in training and contest prep
46 Hammer those hammies

Five steps to better hamstring

development
50 Grip and rip

24

The grip you use can impact the

muscles you target

72

54 A lesson in physics

How gravity affects every aspect of our

physical development
66 A winners mindset

The psychology of contest prep

72 Bodybuilding wisdom

Insights from Julian-Lee Rhamdari and

Nadeem Osman
80 Get stronger now

10 ways to lift more weight and build

more muscle
84 Peri-workout
supplementation

The most comprehensive supplement

strategy

88

COLUMNS THIS ISSUE

88 Five moves every novice

should master

Essential exercises you should know

Athlete spotlight
94 Monique Norval

106

DYLAN
RIDLEY

Muscle Evolution

107

COBUS VAN
DER MERWE

108

JOHAN
BOSSIE
BOSHOFF

109

JOHN
LESLIE

110

HENNIE
KOTZE

111

MARLENE
KOEKEMOER

M.E PUBLISHERS LETTER

BE YOUR OWN BRAND!

bout a month ago I posted a status

on social media that shook the local
bodybuilding and fitness industry
a little. I said that, in 2015, Im only going
to work with those who treat themselves as
brands, and those who seek to inspire and
motivate others. I said this because I strongly
believe that its only through giving to others,
be it help, advice, motivation or inspiration,
that we inevitably receive for ourselves, in
the form of respect and admiration. Reaching
out to people, to help and motivate them,
also shows that youre not solely focused on
your own progress, and that you care about
giving back to the community. Over 300 likes
and 60 comments later, with not one negative
comment or disagreement in response, its
clear that the days of simply having a great
physique and expecting to pull an audience,
and brands as sponsors, are over. With social
media playing such a central role in peoples
lives, acting as a showroom floor for all to see
our details and flaws, its imperative that we act
responsibly, and in a way that best promotes us
as individuals, and as a unique brand. People
may aspire to create a physique like one of SAs
best athletes, but if that same athlete projects
recklessness, and doesnt live a life that is
aspirational and positive, then why should a
reputable brand attach themselves to such an
individual? The days when a great physique was
the only characteristic or trait that mattered
are over, as are the days of the self-absorbed
and self-indulgent athlete. Its time we rectify
this misconception, which still permeates our
sport locally, and best we do it quickly. At the

end of the day, being a good person is far more

inspiring than being a great physique with a
bad attitude. Combine the two and you have
the perfect recipe to become a formidable face
(and body) in the game; someone that people
will follow wherever you go!
Getting a supplement brand to endorse
you and your potential as an athlete is a truly
great compliment. Those who have built
strong supplement empires are some of the
most passionate people youll ever have the
privilege of meeting. Attaching an athlete to
their brand and their name is a very personal
and satisfying process for those who have built
brands from scratch. However, all these years
spent building reputations and brands are
jeopardised when signed athletes do nothing
but slander other athletes on social media,
or act recklessly in their private lives. Its an
honour to be approached by a top supplement
company, and its up to every athlete who
is lucky enough to be approached to make
sure that you live up to that honour. Its not
about what the brand can do for you, but its
about what you can do for the brand. If youre
a top athlete and youre still not getting any
recognition from reputable brands, change
your approach. Rather think of yourself as a
marketable entity, then ask yourself if youre
doing everything possible to showcase the
qualities that a brand would want to associate
with. Viewing yourself as a brand applies to
your personal life as well. Its not just about
the sport; its about every aspect of your
life. Why shouldnt the standards you set for
yourself in the gym apply to your personal
development as well? Being an athlete with
a great physique is honourable, but being a
champion athlete who shines as much off the
stage as they do on it makes you a formidable
force to be reckoned with. So aspire to be as
great on the inside as you are on the outside,
and youll have the ultimate formula to success
in this industry.
Enjoy issue 70!

Andrew
Editor-In-Chief

MY FAVOURITE THIS ISSUE:

PAGE A PRODIGY

26

OVER 72 000 MAGAZINES PRINTED (COMBINED)

Muscle Evolution

AMONG US

PUBLISHER & EDITOR-IN-CHIEF

Andrew Carruthers
MANAGING EDITOR
Pedro van Gaalen
ART DIRECTION & DESIGN
Tanja Schmitz
Christian Nel
ADMINISTRATION
Kate Rodney
ONLINE EDITOR & FEATURES WRITER
Melanie Heyns
ADVERTISING
Vinesh Nair
vinesh@maverickpublishing.co.za
011 791 3646
PHOTOGRAPHERS
Gary Phillips, Soulby Jackson, Michael
Palmer, Richard Cook, Slade @ Pure
Studio, Cindy Ellis, Isaac Hinds,

Naco Rautenbach

CONTRIBUTORS & ADVISORY

Anthony Roberts, Mario van Biljon, Chris
Fitzpatrick, Marius Dohne, John Leslie,
Hennie Kotze, Johan Boshoff, Gareth
Israel, Marlene Koekemoer, Shelby
Starnes, HJ Lombard, Andrew Hudson,
Louis Bessinger, Jack Lotter, Warren
Germishuizen, Sean Johnson, Joe Pietaro
THE PUBLISHER

@MuscleEvoMag
Muscle Evolution
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Head Office: +27 11 791 3646
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No liability is assumed by The Maverick Publishing

Corporation, Muscle Evolution Magazine nor any
of the authors of the information provided in this
publication. The Maverick Publishing Corporation
cannot be held liable for any advice provided in this
publication. The information published in this magazine
should not be considered as medical advice, please
consult a registered doctor. The Maverick Publishing
Corporation shall not be liable for any unsolicited
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to our publication office. The Maverick Publishing
Corporation reserve the right to reject any advertising
without notification, and will not
publish any editorial material
nor advertising that we feel does
not comply with our readership
audience.

M.E NEWS

PROSUPPS NOW AVAILABLE

THROUGH XTREME NUTRITION

MUSCLE NEWS
CIPLA LAUNCHES CNLINK
Cipla Nutrition
recently launched
CNLink, a digital
online sales
platform designed
to give certified personal trainers and sports coaches instant
access to a full range of pharmaceutically developed nutritional
supplements, and selected Cipla over the counter (OTC) products.
The platform, which is mobile and tablet enabled, allows customers
to order Cipla products directly from their personal trainer or
sports coach, and they will receive the products at their home or
office within three days. The platform is also unique in that it offers
its exclusive members (personal trainers and sports coaches) a
revenue share option.

SA TO HOST 2015
WFF WORLD CHAMPS
The WFF is pleased to announce that South Africa will host the
2015 World Championships, which will mark only the second
occasion that the championship event has been hosted outside
of Europe. The prestigious event will take place on 7 November
2015 at Unisa in Pretoria. The organising committee, headed by
WFF SA President, Alet Lemmer, expects some 350 athletes from
up to 15 countries to attend the show. The event will also host
Bikini, Figure and Men's pro line-ups, along with a guest posing
routine from WFF pro Calum von Mogar. There are also 15 pro
cards on offer to deserving amateur athletes.
For more info on the event or divisions visit www.wff-international.com,
as well as www.nabbasa.com or www.wff-worldchampionship.SA.com.

XTREME NUTRITION OPENS

17TH STORE
Xtreme Nutrition recently celebrated the launch of its 17th
store, cementing the brands position as a leading independent
supplement retailer in southern Africa. The brands national
footprint includes stores in all the major provinces, including
Gauteng, the Western and Eastern Cape, and KwaZulu-Natal,
as well as a store in Windhoek, Namibia. Every store stocks the
widest range of top international and popular local supplement
brands, and will beat any price.
For more info email sales@xtremenutrition.co.za or shop
online at www.xtremenutrition.co.za.
utrition.co.za.

SUPASHAPE HIGH
PROTEIN BROWNIE
Offering a blend of protein sources,
including oat protein, whey protein
concentrate, micellar
casein, and soy protein
isolate, Supashapes new
High Protein Brownie is
a great tasting dessert
option that wont ruin
your diet.

10

Muscle Evolution

ProSupps, billed as one

of the fastest growing
supplement brands in the US,
is now available in South Africa,
exclusively through independent
supplement retailer, Xtreme
Nutrition. ProSupps is committed
to providing the highest quality
products possible through the

companys highly skilled and

dedicated employees, and their
unique, cutting edge product
assortment. The companys
aggressive research and
development programme is
helping it achieve its mission
of becoming a leading global
supplement provider.

To find out more about ProSupps visit www.prosupps.com,

or order your ProSupps products by emailing sales@xtremenutrition.co.za
or online via www.xtremenutrition.co.za.

SUPASHAPE ZERO CALORIE CAF

INFUSIONS SWEETENER
One 45ml pack of
Supashapes new
Zero Calorie Caf
Infusions Sweetener
provides sufficient
flavouring and
sweetening for
over 50 200ml cups
of coffee, or your
favourite beverage.
Simply squeeze the
sweetener into a cup
of your favourite hot
beverage to meet
your desired sweetness preference. While the general recommendation
is approximately 11 drops (equivalent sweetness to 1tsp sugar) to every
100ml of beverage, the amount you use is completely dependant on
your individual taste preference.
Available in Caramel, Hazelnut, and Sweetener flavour options.

VAN BILJON APPOINTED FITMARK

AMBASSADOR
Fitmark, a global manufacturer of functional fitness and meal management
bags, have appointed South African competitive bodybuilder, Mario
van Biljon, as a brand ambassador. The relationship is harmonious as
Mario, a co-founder and developer of SSNs range of nutritional sport
M
ssupplements, is also a competitive bodybuilder, with a passion for
health and fitness, while Fitmark is a company that shares the vision and
h
passion of supporting a
healthy lifestyle like his.
Fitmark now provides
Mario with the perfect
solution to meet his daily
meal management and
training requirements.
Visit www.chromesa.co.za
to view the full range of
Fitmark meal management
and fitness bags available
locally.

M.E PEOPLE

Check out some shots from our readers!

M.E
PEOPLE
Vincent
Mchunu

M.E

People is a forum for our readers to share their photos. Whether it has been
your dream to see yourself in a bodybuilding magazine, you have some healthy
competition with friends or simply need to keep yourself accountable, keep an eye on
our Facebook and Twitter feeds for the M.E People theme each edition.
You have put in the hard work - now share it with likeminded people all over the country.
This forum is where we give our readers a platform to communicate visually and be
part of Team Muscle Evolution. Follow us on Twitter (@muscleevomag) and Facebook
(muscleevolution-southafricasnumber1bodybuildingmagazine) to be first to send your
photos in for the next edition! The address to send photos is info@muscleevolution.co.za

Sydney Smit &

Saskia Schulze

AJ Basson & Roeben Kruger

Kyle van Niekerk

Jess Kibassa

Vusi
Mdunge

Jp Hoon

Anton
Arendse

Chany Steyn

Ignatius Jacobs

Albert Maritz

Ethan
Rieckhoff
Thobani
May

Jorge Amaral

Ashleigh

Raymond Gama

Thys Human

Roshan Roelofse

Larsson
Dominique
Kamanda

Armstrong

Garth Lee Young

Chris van
der Merwe

Jabulani
Mazibuko

Wynand Nel

Muaaz

Wikus Pretorius

Roger
Frade

Jabu motileni

Sergio
Serge Geiseb

Eugene Rex

Madonsela

Kervarshen
Eargambram

Khuthazile
Danisa

ALL PHOTOS, NAMES AND SPELLING AS SUPPLIED BY READERS. MUSCLE EVOLUTION ACCEPTS NO RESPONSIBILITY FOR ANY ERRORS OR OMISSIONS.

www.muscleevolution.co.za

11

Mail your questions to

info@muscleevolution.co.za
.za
and stand a chance to win a SSN X-Series
ies
Performance Whey & NO Rage Hamper.
er.

M.E READERS QUESTIONS

ask M.E
LOOKING FOR ASSISTANCE WITH YOUR
TRAINING, MEAL PLANNING OR NUTRITIONAL
SUPPLEMENTATION? ASK OUR PRO MARIO,
FOUNDER OF BODYGURU.

PRE-WORKOUTS AND HEART HEALTH

Thanks for all your valued advice. I would like to know

your opinion on pre-workouts and heart murmurs. My
girlfriend had a heart murmur when she was younger,
but it has since improved. Can she use a pre-workout and, if so,
would you suggest any specific products? Deon Oberholzer

To be honest, as I am
not a medical doctor,
and without any prior
knowledge of your girlfriends
medical history and current
health status, particularly in
terms of cardiovascular health,
it would be irresponsible
of me to offer an opinion.
Without knowing if her
previous heart murmurs were
innocent or abnormal makes
it extremely difficult to make
recommendations, without the
possibility of putting her
health at risk.

In general terms, most preworkouts contain reasonably high

levels of caffeine, along with other
stimulants, which may include
ingredients such as synephrine.
Caffeine, along with some of these
stimulants, known in scientific
circles as beta-agonists, have
the potential to cause a slight,
temporary increase in both blood
pressure and heart rate. Likewise,
they can temporarily increase
cardiac arrhythmia (irregular
heart beat) by increasing stress
hormone production, which
includes powerful hormones

and neurotransmitters such as

adrenaline.
In those with good
cardiovascular health, which is
characterised by normal blood
pressure levels, a healthy and
regular heart beat, and a low
resting heart rate, these effects
are nothing to be concerned
about. In fact, an elevated
heart rate, increased adrenalin
production and the vasodilation
that accompany the use of most
pre-workout supplements are
actually some of the benefits
that users of these products seek.
They all help to boost energy
levels, enhance exercise capacity,
and improve the delivery of
energy substrates to, and the
removal of metabolites from
working muscles.
The best advice I can offer you is

to speak to her cardiologist, or visit

her GP for a complete check up.
If the cardiologist or doctor gives
her a clean bill of health in terms
of heart function, then I do not
see any reason why she couldnt
start using a pre-workout, as
long as it comes from a reputable
supplement brand. It might also be
a good idea to select the product
you would like to use initially,
and take the formulation of that
product along to your doctor.
The various products available
for purchase, from the multitude
of supplement brands out there,
may have different ingredients and
formulations, which may ultimately
impact her doctors decision. There
is definitely no reason to put your
girlfriends health in jeopardy for
the sake of using a supplement, so
rather err on the side of caution.

M.E SCIENCE

By Warren Germishuizen

HOW TO I
MUSCLE GNCREASE
LYCOGEN
STORAGE
C
FULLER,ADPACITY FOR
E SER
MUSCLEN
S

THE

SCIENCE OF
CONDITIONING

T THE OUTSET I
WOULD LIKE TO
STATE THAT,
ACCORDING TO
AVAILABLE RESEARCH,
FASTED-STATE TRAINING
RESULTS IN GREATER GLYCOGEN RETENTION THAN
TRAINING IN A FED-STATE.
Yes, I know that discussions around the
application of a highly aerobic and glycolyticdependent energy system used predominantly
by endurance athletes may vary considerably
in the context of bodybuilding, but the fact of
the matter is that we all store carbohydrates in
the same storage units. Accordingly, there are
a few things we can learn from the endurancebased scientific literature, and we can
apply many of those theories to our own
approach to enhance physique development
for the stage.

New studies shows those athletes training in a fastedstate had a higher concentration of glycogen storage
units that were filled after post-exercise feedings,
compared to those who trained in a fed-state.

16

Muscle Evolution

MYTH BUSTING

ontrary to the popular

belief held by most
people in endurance
sport, it has been
scientifically proven
that fasted-state cardio
is superior to fed-state
cardio when it comes
to training.
I know that the eyes of
most bodybuilders glaze
over when they read facts
about endurance training,
but bear with me as I
explain why you should
take more of an interest in
these seemingly unrelated
physiological responses to
training.
There has recently been
some new research, and
some compelling evidence
to come from the world of
endurance sport science
that relates to the human
body. More specifically,
it was documented that,
in all groups of athletes
that were studied, those
training in a fastedstate had a higher
concentration of glycogen
storage units that were
filled after post-exercise

endurance sporting circles.

It is also interesting
to note that in both test
groups there had been an
increase in peak power
output. However, the
athletes training in the
fasted-state had a greater
increase in their peak
power output.
I have used this
example to show you
how, through science, and
manipulating the bodys
ability to store glycogen,
youre able to get different
results. For the competitive
athlete this may be a
formidable application
of endurance-based
sport science
for use when
preparing for a
show because,
when the time
arrives, youll
be able to fill
1. The first group: Athletes in
your glycogen
a fasted state, who showed
reserves more
an increase of 57,4% in their
efficiently, and
glycogen storage units, in
to a greater
comparison to the second group.
degree, before
2. The second group: Athletes
stepping on
who trained in a fed-state, who
stage.
only expressed a 2,5% increase
in their glycogen storage units.

feedings, compared
to those athletes who
trained in a fed-state.
The fed athletes actually
expressed far lower
concentrations of filled
glycogen reserves when
feeding after a workout.
This goes some way
to explaining why many
of the worlds best,
unbeaten athletes
and sportsmen train
in a fasted-state, then
switch to fed-state
environments during
periods of competition.
This is commonly referred
to training low and racing
high (on glycogen) in

A RECENT STUDY
DEMONSTRATED
THESE EFFECTS
IN TWO GROUPS:

E
HE SCIENC e.
gre
APPLYING Tngs in the
de
ge
lar
to a

many thi
owever, as with so
ce,
ysiology and scien
ph
n
ma
hu
of
world
rforming fastedpe
of
r
tte
ma
a
it is not simply
ere is
p the benefits. Th
state training to rea
that
s
tor
fac
of
tionship
a complex interrela
athletes
e
qu
ysi
ph
if
red
need to be conside
ch.
st from this approa
wish to get the mo
factor
we
en
wh
ly tricky
Things get extreme
olism.
ab
an
in
tes
dra
hy
in the role of carbo
uilding
about the muscle-b
While we know all
that
n
ow
it has been sh
benefits of protein,
dy s
bo
the
d
an
,
on
pti
um
carbohydrate cons
in the
n
ge
co
gly
se carbs as
ability to store the
er and muscle
liv
the
of
its
un
e
glycogen storag
c we are,
mine how anaboli
cells, can also deter

us consume the
Although most of
nt of protein each
ou
recommended am
, youll struggle to
day to gain muscle ges in muscle mass
an
make noticeable ch
ores are too low.
st
en
og
yc
gl
if muscle

Although most
of us consume the
ch day
ount of protein ea
recommended am
a little more),
e,
urs
co
of
d,
(an
e
to gain muscl
ges in
ke noticeable chan
too
youll struggle to ma
are
res
sto
n
ge
scle glyco
muscle mass if mu
es are full
erv
res
n
ge
co
gly
e
low. When muscl
turn,
k bigger, but this, in
muscles not only loo
d
an
e
rat
ery
ov
your rec
would also increase
ss.
ce
pro
h
t
improve the growt
sons, I wont give ou
Now, for obvious rea
to
ng
pti
em
I use when att
the exact protocol
ll do is
reserves. What I wi
n
ge
co
gly
my
up
fill
my
to
e
us
I
s
gie
strate
suggest a couple of

I coach.
nefit of the athletes
benefit,, and the be
the
of
ny
ma
as
to
n
By holding on
s up
ssibly can, which fill
carbohydrates I po
ing the amount
uc
red
ile
wh
s,
llie
my muscle be
tissue
the subcutaneous
of water present in
the
ate
cre
, you can
as much as possible
e that
hard, grainy physiqu
appearance of the
really
It
e.
sir
de
es
let
ath
e
so many competitiv
can
ich
wh
h,
act thoug
is a fine balancing
ge as
you step off that sta
determine whether
even
nt
did
o
wh
e
on
some
the champion, or as
get a call-out.

ne of the first things I do

when concentrating on
my carb intake is ensure that I
consume all my carbs over each
of my meals throughout the
day. That means I include carbs
in up to four or even five of my
main daily meals.
If youre eating 300g of
carbohydrates a day, and only
consume them over two meals,
youre effectively eating two

I also enjoy using

a method of carb
manipulation called
carb-rotation, which
is also known as carb
cycling. This entails
periods of low or no carb
intakes, often for a few
days, which are then
followed by one or two
days where carbs are
introduced back into
the body in differing
volumes.

doses of 150g of carbohydrates.

That places you at a higher risk
of not converting all those carbs
into muscle glycogen, in which
case some might be converted
into triglycerides for storage
in the fat depositories of the
body. This is not desirable for
most people reading this article.
I therefore aim to balance my
carb intake throughout the day,
which also leaves me feeling full
for longer during the day. On
the days when I dont spread my
carb intake evenly throughout
the day I sometimes experience
sugar-lows, as well as sugar
cravings.
What I also enjoy using is a
method of carb manipulation
called carb-rotation, which is

ISTVAN CSAK / SHUTTERSTOCK.COM

SUGGESTED APPROACH

It constantly amazes me to see how many

athletes arrive on show day looking underconditioned, or, even worse, looking smooth
due to their mismanagement of water
balance and carb intake.

also known as carb cycling. This

entails periods of low or no carb
intakes, often for a few days,
which are then followed by one
or two days where carbs are
introduced back into the body
in differing volumes.
This approach helps to
simulate the effects outlined in
the research discussed earlier
in this article, without losing
out on the anabolic benefits of
carbs, as you effectively create
the environments of both a
fasted-state trained athlete, and
a fed-state trained athlete, over
a specific period.
The number of days I
generally de-carb and
then re-carb my athletes is
entirely dependent on their
conditioning, and the overall
result we desire. Of course,
when it comes down to the last
10 days leading up to the show,

these depletion and carb-up

phases become of critical
importance. The application
of hard science is the key to
ensuring that your body has the
capacity to maximise glycogen
reserves, while still exhibiting
a very dry, grainy look, which
is something that most
bodybuilders find elusive.
As Im still quite involved in
coaching, training athletes for
various levels of competition
and shows, it constantly amazes
me to see how many athletes
post pre-contest conditioning
photos of themselves on
social media a few days out
from the competition, looking
incredible, only to arrive on
show day looking emaciated
or under-conditioned, or, even
worse, looking smooth due to
their mismanagement of water
balance and carb intake.

SO, MY ADVICE TO YOU WOULD BE TO

EXPERIMENT AS MUCH AS YOU CAN
WITH DEPLETION AND CARB UP CYCLES,
TO SEE WHICH FORMULA GIVES YOU THE
BEST RESULTS PRIOR TO STEPPING ON
STAGE. I KNOW OF MANY AMERICAN
PROS WHO DONT EVEN DE-CARB; THEY
SIMPLY DECREASE THEIR WATER INTAKE
SLIGHTLY, NOT EVEN THAT MUCH, AND
THEY GET AN AESTHETIC EFFECT THAT
IS DESIRED BY MANY. M.E
www.muscleevolution.co.za

17

M.E NUTRITION

By Pedro van Gaalen,

Managing Editor

UALITY SLEEP IS
ESSENTIAL FOR
OPTIMAL GROWTH
AS THIS IS THE TIME
WHEN A NUMBER
OF BIOLOGICAL
PROCESSES WORK TO
REPAIR THE DAMAGE
CAUSED DURING TRAINING,
AND DAILY LIFE.

Its during REM sleep when our bodies

enter a heightened anabolic state, which
results in the rejuvenation and repair
of the immune, nervous, skeletal and
muscular systems. A number of internal
processes occur at night to make this
happen, in particular a pronounced
anabolic hormonal response. These
processes release important growth
factors, such as human growth hormone
(hGH) and testosterone during the night
to stimulate the repair process. In fact,
over 90% of your daily hGH supply is
actually released while you sleep, as
pulsatile secretion increases after 1-2
hours of sleep, with maximal secretion
occurring during later stages of sleep.
However, while everything else is
working to aid recovery, our bodies
also need a steady supply of the nutrients
and substrates required to repair damaged
muscle tissue, and replenish whatever was
depleted during training. Without sufficient
amounts of amino acids, free fatty acids
and glucose the anabolic process is unable
to run its full course.
In addition, when the natural release
of hGH stops and you run out of amino
acids to synthesise new protein our
bodies enter a state called nocturnal
post-absorptive muscle catabolism, or
NPMC. This happens every night, and
it is a natural process that cannot be
stopped. However, there are ways to
mitigate how much muscle tissue is lost
to the process.

WITHOUT
SUFFICIENT
AMOUNTS OF
AMINO ACIDS,
FREE FATTY
ACIDS AND
GLUCOSE THE
ANABOLIC
PROCESS TO
AID RECOVERY
IS UNABLE TO
RUN ITS FULL
COURSE.

NIGHT-TIME
NUTRITION
SPARE MUSCLE TISSUE BY LIMITING
OVERNIGHT CATABOLISM WITH PROPER
NUTRITION AND SUPPLEMENTATION

24

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NIGHT-TIME
FUELLING

o help fuel the nocturnal anabolic

lic
process, and limit the effects of the
catabolic state that follows (this is an
important distinction) there are a few
ew
tools at our disposal. One of the more
ore
controversial methods being suggested
ested
is reversing the generally recommended
nded
dietary pattern of consuming most of
your calories in the morning, with a
steady decrease in calorie consumption
ption
over the course of the day, with your
ur
smallest meal eaten at night, a few hours
before bed.
However, this 'conventional wisdom' is
increasingly being challenged. One of the
main reasons is that a large, late-night meal
provides the volume of macronutrients
needed to support the initial anabolic repair
phase, when hGH and testosterone levels
are at their highest. A continued steady
supply of amino acids will then help to
mitigate the muscle breakdown that occurs
during NPMC.
An interesting point worth noting
here is that most carnivorous mammals
will sleep after large feedings, with little
or no interference from the digestion
process a common reason touted to
avoid late night eating. The other reason
to avoid eating before bed is that it limits
the amount of calories that will be stored
as fat, as there is no activity to 'burn' the
fuel you've consumed. However, these
mammals don't seem to become obese by
following this eat-sleep pattern. The caveat
to that statement is that they follow an
eating pattern characterised by periods
of intermittent fasting, so that line of
reasoning should be viewed in context.
Regardless, if you're eating 'clean' and
your total calorie consumption throughout
the day remains constant, it may be of
benefit to shift the calorie values of your
meals to favour your morning meal, to break
the night-time fast, and your evening meals,

It may be of benefit to shift the

calorie values of your meals to
favour your morning meal, to
break the night-time fast, and your
evening meals, to support the initial
nocturnal anabolic process.

to support the initial nocturnal anabolic

process. Your post-workout meal would be
your other big meal of the day.
The other option that has been adopted
by many bodybuilders over the years is
night-time feeds waking up at strategic
points during the evening for a meal.
However, this is very disruptive to natural,
healthy sleeping patterns, and diminishes
the overall quality of your sleep.

SUPPLEMENT
STRATEGIES

hankfully advances in
supplementation have delivered
suitable solutions, in the form of
specifically formulated protein products.
The ranges of slow release protein
supplements that are now available are
extensive, and have become increasingly
popular among bodybuilders.
These products contain slow-digesting
proteins like casein, which fulfill a specific
function in the night-time battle between
protein synthesis (building new muscle
tissue) and muscle breakdown.
These products provide a steady supply
of amino acids that are slowly digested and
released into the bloodstream for up to
eight hours throughout the night. However,
their role seems to be linked more closely
with limiting the natural catabolism of
muscle tissue during the later stages of
sleep than fuelling anabolism. Either way,
there is value to consuming a casein-based
protein supplement before bed.

COMBINED STRATEGIES

here may also be some value in combining certain

foods and supplements. There is sufficient evidence
to suggest that a combination of protein sources, both
the fast-digesting forms such as whey, and the slowerdigesting variants such as soy and casein, may offer an
ideal solution.
The inclusion of natural
The initial rise in
healthy fats, normally in
circulating amino acids
the form of natural and
from the whey help to fuel
organic nut butters, helps
the initial anabolic process,
to slow gastric emptying,
while the continued
which slows the digestion
'trickle' of amino acids
process even further,
released from the soy
delivering more of these
and casein support the
essential macronutrients
anti-catabolic process
to muscles over a longer
described earlier.

period of time.
The use of dairy products
at night has also proven to
be beneficial in a number
of studies, as cow's milk
contains both whey and
casein fractions. For this
reason it is not uncommon
for bodybuilders to bump
up the protein content
of their bedtime snack
or supplement by mixing
in some cottage cheese,
or mixing their protein
blend in milk instead
of water. M.E

M.E PROFILE

By Andrew Carruthers Publisher/Editor-In-Chief

Photography by Ben Myburgh www.benmyburghphotography.co.za

WERE ABLE TO
DO WHAT 99.8%
OF THE PEOPLE
ON THE EARTH
CANT DO, WHICH
IS LOSE FAT AND
GAIN MUSCLE.

A PRODIGY
AMONG US
- Phil Heath, Generation Iron.

THE RISE OF SOUTH

AFRICAS NEXT GREAT
BODYBUILDING TALENT

very year were presented with new talent in the bodybuilding game, as a host
of new faces step into the arena for the first time. Its a variety show of sorts; a
lucky packet if you will, because, to put it simply, you never know what youre
gonna get. Some of the newcomers are consistent, others show a lot of promise,
and others have undeniable talent and put up a good fight against the best in the
land. The rest are simply brought on stage like lambs to the slaughter.
And then, on very rare occasions, were graced with a genetic gift; someone who
shines rays of hope onto the local industry, and lifts the countrys expectations, prompting talk of
South Africas next potential pro champion.
And the bodybuilding history books will show that 2014 was the year that South Africas next
prodigy emerged. While its still early days, its abundantly clear that an up-and-coming 23-yearold named Sbu Khuzwayo has assumed the mantle. In the five years since he started training
he has already doubled his bodyweight, and stood on stage in the under 23 division, weighing
115kg. Sbu started training as a 59kg 18 year old, with no clue in the world as to what he was
destined to become. He certainly had no idea that hed been graced with a structure and muscle
building ability that can only be described as custom-made for bodybuilding.
Its a fact that only a tiny percentage of the worlds population will ever find their true calling,
or realise the full potential of their talent in life. Those who do are the elite few who stand at the
pinnacle of their sport, having been lucky enough to stumble upon something that theyre 100%
mentally and physically tailored to excel in. Sbu is one of the lucky few, and I cant wait to see
what the future holds for SAs new kid prodigy.

Tell us a bit more about South Africas

rapidly rising bodybuilding prodigy.

Wow. Well,
Wel Im a shy person by nature, but when
you get m
me going I can be quiet a blabbermouth.
I love how different and unique we
I love people;
peo
all are, and that we can learn so much from each
other. Im family oriented and hold my friends
close to my
m heart. Im also affectionately called a
big teddy bear by those closest to me, but thats
just who I am.
How did you get into bodybuilding?

The story g
goes, I was working out, minding my own
business at
a Virgin Active Gateway when I started to
sense a presence
pre
near me. When I put the bar down
I looked up to see a huge man standing over me. It
was Andre
wa
Andrew Hudson. Without even saying hello he
simply
ply told
t
me to consider bodybuilding because
I have a gr
great
r physique. At the time I laughed
cause I had
ha no intention of doing anything like
26

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that. However, as 2014 progressed

d I really gave his
his
suggestion more thought. I eventually decided tto
o
N Novice show. After win
nnin
ng
compete in the IFBB KZN
winning
my division I remember Andrew coming across tto
o
me, and saying, you see, I told you that you had
da
great physique, and the whole
ole of Durban agrees.
agreess.
When did you realise that
hat you had the
th
he
genetic potential to gain
n muscle so
easily?

It was after I picked up a rugby injury

njury in Cape
Town. Doctors told me to stop playing
aying and just
focus on training until I was ready to get back
onto the field. I changed my training
g completely,
complete
ely,
and in two months I saw a massive change
hange in m
myy
physique, and I havent looked back since.
nce.
Tell us how your body responded
ed to
training in those early days.

It was highly responsive, but because I didnt

nt h
have
avve

ATHLETE STATS
FULL NAME: Sibusiso Khuzwayo
AGE: 23
LIVES: Lamontville, Durban
TRAINS: Kings Park Virgin Active
TRAINING FOR: 5 years
COMPETING SINCE: 2014
WEIGHT WHEN YOU FIRST STARTED
TRAINING: 59kg
CURRENT WEIGHT: 115kg
CONTEST WEIGHT: 106kg
PREVIOUS NOTABLE ACHIEVEMENTS:
IFBB KZN Novice - Junior under 23 1st
IFBB KZN Provincials Junior under 23
over 75kg 1st
IFBB SA Championships Junior under
23 over 75kg 4th
Rossi Classic Junior under 23 1st
Rossi Classic Junior overall winner
SSN Team Universe Junior 1st

www.muscleevolution.co.za
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27
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M.E PROFILE

much knowledge of nutrition at the time it

wasnt as effective as it could have been. It was
extremely discouraging to train and feel the
pump, only to take a shower and then feel like
youve shrunk.

engage with someone about their experiences.

Networking is also vital. We live in an age
where it matters who you engage with, and
how you engage with them, and which brands
you choose to associate yourself with.

Who inspires you as a bodybuilder?

What supplements do you use precontest and in the off-season?

It goes without saying that Andrew (Hudson)

inspires me, and Ill tell you why. He is not only
able to spot talent, but he also encourages that
talent to work hard to realise its full potential.
He has even gone as far as saying that he
sees me as the next local pro athlete. That is
just selfless, and its those traits that I find so
admirable in him, well beyond how great he is
as an athlete.
In addition, my coach, Stone Cele, is another
athlete who inspires me. What a selfless man,
and a great ambassador for this sport. His work
goes unnoticed, yet it is so effective. I draw
many lessons from this gentleman, far beyond
those related to bodybuilding. He is grooming
me to be an ambassador of this great sport.
What are some of the biggest
lessons youve learnt about
bodybuilding?

Ive learnt not to conform, in the sense that

were in a sport that can easily make someone
selfish and self-centred. However, one needs to
be real, and be themselves, and never lose their
values. Ive also learnt about the bodybuilding
brotherhood. Its always interesting how big
boys will see each other and immediately start
a conversation about the sport, sharing ideas
while waiting in a long line at the bank, or in
the shops.
Ive also learnt how to be disciplined.
Bodybuilding will teach you amazing life
lessons if you allow it to. You just need to pay
careful attention. Its much more than just
picking up weights.
Tell us a bit about your plans
for 2015.

This year my goal is to go for gold. Last year

I learnt from my mistakes, and now Im here
to correct them. I want to make it to the
world stage, and qualify for the Arnold
Classic next year.
What advice do you have for young
up-and-coming guys who would like
to follow in your footsteps and get
into competitive bodybuilding?

I first want to say that Ive been in the kind of

gym where you use equipment that looks like
it would harm you, not build muscle. Ive been
there, and now Ive also been in the state-ofthe-art gyms around Durban. Ive made gains
in both. The key is not to lose sight of what you
want. Dont let circumstances get you down
and keep you from seeing the bigger picture.
You need to work hard and you need to stay
focused. Beyond that you need to engage with
people. Find out what to do to get into this
sport. Get as much information as possible
and forever be a student of the sport. You start
losing focus when you feel you know too much
and never open your mind to new information
or the possibility of changing your approach. I
still learn so much every time I get to gym, or
2
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Muscle Evolution

During the off-season I use whey protein.

casein protein, glutamine, creatine, BCAAs,
multivitamins, vitargo, and ZMA. This
supplement plan stays the same in the lead
up to a contest, but I add CLA and a fat burner
to the mix.
Give us an idea of your pre-contest
eating plan.

For breakfast I will either eat 750g of steel

cut wholegrain oats or 500g of Kelloggs
All Bran Flakes, with two litres of fresh
low fat ayrshire milk and Nutritech
whey. Meal two is usually 600g of
chicken breast fillet, 250g fat-free
smooth plain cottage cheese, 700g
crushed wheat bread, and an apple
or pear. Meal three may consist
of 250g of full cream smooth
cottage cheese, 500g of Provita
multigrain crisp bread, and a
bulk 1.2kg pack of bananas,
or 150g fat free plain ayrshire
yoghurt and 300g sweet orange
melon. My next meal either
consists of 500g penne pasta,
500g of extra lean beef mince,
with Italian extra virgin olive
oil, baby corn and butternut
stir fry, or 170g light meat
shredded tuna in brine,
700g crushed wheat
bread, 400g of sweet and
crunchy vegetables and
some light mayonnaise.
My dinner would
either be chicken fillet,
Italian extra virgin
olive oil, Basmati rice,
400g of sweet and
crunchy vegetables and
Nutritech whey, or 700g
crushed wheat bread,
sweet potatoes, a 300g
sweet chilli ostrich steak,
Italian extra virgin olive
oil, Basmati rice and
some Nutritech whey.

Dont let circumstances get

you down and keep you from
seeing the bigger picture. You
need to work hard and you
need to stay focused.

M.E TRAINING

What are
your most
effective
training
moves that
you always
incorporate
into your
training
plan?
You will
notice by
my choice
of exercises
that I love
training
legs. My top
moves for
the ultimate
bodybuilding
physique
include:

TRICEP
EXTENSIONS
Face the pulley machine
with your feet placed
shoulder-width apart.
I prefer using a rope
attachment for this exercise
as it enable a greater
range of motion, for a more
intense contraction in the
fully extended position.
Remember to keep your
elbows close to your body,
at your sides, with your
core contracted and your
body stable.

30
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LEG
PRESSES
To target your quads
effectively with this
exercise, place your
feet shoulder-width
apart, relatively high
up on the platform.
atform.
s and
Flex your hips
knees, until your
knees are just
st short
of complete flexion.
Ensure that your
n on the
heels remain
platform.

M.E TRAINING

LATERAL
RAISE
Stand upright with a
slight bend in your knees,
holding dumbbells in
both hands. Hold the
dumbbells in front of
your thighs with your
elbows slightly bent and
your palms facing each
other. The trick with this
exercise is to keep the
tension on the medial
aspect of the deltoids by
using a weight that isnt
so heavy that you need
momentum to initiate the
movement.

LEG EXTENSIONS
Many guys sit with
their feet together for
this exercise. I prefer
to position my feet
hip-width apart under
the rolling pad. Dont
forget to squeeze at
the top, and hold for
a count before slowly
lowering the roller
back to the starting
position.

STANDING
CALF
RAISE
To get the most from
this exercise you
need good ankle
mobility. This enables
you to drop your
heels as far below
the block as possible,
and then extend
your ankles as high
as possible to work
through the greatest
range of motion.

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Muscle Evolution

M.E TRAINING

DUMBBELL
SHOULDER
PRESS
I prefer to use a
bench that has
back support for
this move. Tips to
remember include
keeping your chest
up and open, engage
your core, and
extend the dumbbells
directly overhead.
Keep your elbows
below your wrists
throughout the
movement.

Bodybuilding will teach you

amazing life lessons if you allow
it to. You just need to pay careful
attention. Its much more than
just picking up weights.
34

Muscle Evolution

M.E TRAINING

SQUAT
I prefer doing
squats on the Smith
machine. The trick
is to keep your feet
under the bar, or as
near as possible,
and allow your hips
to bend back behind
you. Keep your back
straight and knees
pointed in the same
direction as your
feet. I always aim to
get my thighs to go
past parallel to the
floor. Always drive
heels as
through your he
you extend back up to
the starting position.
pos

INCLINE DUMBBELL PRESS

Sit down on an incline bench set at 45-60, with dumbbells
in each hand. The best way to manage heavy weights in this
position is to rest them on your thighs, and then pop them up
to your shoulders as you lean back. Press the dumbbells up,
over your clavicle, while keeping your elbows out to the sides.
Lower the dumbbells back down to the sides of your upper
chest, until a stretch is felt in your pecs. M.E

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Muscle Evolution

M.E FEATURE

IMPO
LEARNRTANT
EVERY INGS
CAN T ONE
THE C AKE FRO
OMPE M
STAGETITIVE

by Andrew Carruthers, Publisher/Editor-In-Chief

FOUR

EVEN IF YOU NEVER PLAN TO FLEX YOUR HARD-EARNED MUSCLE

ON A STAGE AGAINST YOUR PEERS, THERE ARE STILL A NUMBER
OF IMPORTANT LESSONS YOU CAN LEARN FROM THE OILED
UP, TANNED, SHAVED EXTREMISTS AMONG US. THE SOONER

YOU REALISE THAT THE BELIEFS AND APPROACHES

OF THOSE AT THE PINNACLE OF ANY SPORT ARE ALSO
APPLICABLE TO THE BROADER, MAINSTREAM SECTOR
OF THAT DISCIPLINE, THE SOONER YOULL START TO
CHANGE, GROW AND EVOLVE IN YOUR OWN RIGHT.
IT IS THEREFORE ESSENTIAL TO OUR OWN SUCCESS TO
LOOK AT WHAT THE TOP ATHLETES ARE DOING, AND START
APPLYING SOME OF THEIR APPROACHES TO TRAINING OR
NUTRITION, TO REALISE THE BEST RESULTS.
38
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LESSON 1

BODYBUILDING
LESSONS
CYCLE YOUR
BULKING AND
CUTTING PHASES

While this is a debatable and

sometimes controversial topic,
most contest bodybuilders split
their year up into two seasons;
an off-season where the focus is
on gaining size and muscle mass,
and a pre-contest season, where
the focus is on 'leaning out', and
bringing in that competitionready conditioning.
The controversy surrounding
this approach pertains to the idea of 'mass
building', as some people believe that
you can still add good quality size while

LESSON 2

remaining
relatively lean.
Others like to up
their calorie intake
e
over this period
to dramatically
FOCUSING ON A
increase body
SPECIFIC, SMALLER weight. However,
GOAL FOR AROUND this increase
10-12 WEEKS, SUCH doesn't just
consist of lean
AS INCREASING
muscle, as a lot
STRENGTH OR
of it can also be
DROPPING A FEW
fat. The ultimate
KILOS OF FAT
success of this
WEIGHT, IS ALSO
approach then
AN EFFECTIVE
hinges on your
WAY TO HELP YOU ability to shed
le
the weight while
WORK TOWARDS
hanging on to as
ATTAINING YOUR
OVERALL GOAL OF much muscle ass
BUILDING AS MUCH possible while you
diet down.
QUALITY MUSCLE
ns
With no plans
AS POSSIBLE. THIS to compete you
ou
APPROACH GIVES
hat
might think that
YOU A BREAK FROM your entire lifee is
THE ROUTINE,
ng
simply one long
cle of
off-season cycle
WHICH KEEPS
wever,
'bulking'. However,
THINGS FRESH
AND INTERESTING, what you cann learn
itive
from competitive
AND HELPS KEEP
bodybuilderss is
MOTIVATION
ng at
that including
LEVELS HIGH.
tting
least one cutting
n your
cycle, as most gym rats like to call it, in
rack
programme can actually keep you on track
to achieving your goals. It also allows you to
es to
keep track of your progress, as it relates
onth
overall shape and size. A simple 2-3 month
ce the
cycle of leaning out will help to reduce
unnecessary, unwanted 'bulk' that mayy have
accumulated during your mass gain phase.
Focusing on a specific, smaller goall for
ng
around 10-12 weeks, such as increasing
at
strength or dropping a few kilos of fat
lp
weight, is also an effective way to help
erall
you work towards attaining your overall
scle as
goal of building as much quality muscle
possible. This approach gives you a break
from the routine, which keeps thingss fresh
tivation
and interesting, and helps keep motivation
levels high. When you feel like your training
nant you
has become monotonous and stagnant
iggest
tend to lose interest, which is the biggest
uilding.
goal killer when it comes to bodybuilding.
p it
So change up your training to keep
challenging and interesting.
m say
This change to your training, from
oderate
heavy weights and low reps, to moderate
weights and higher reps, will also benefit
your muscles, not just your mind. By altering
ng your
the training stimulus you are forcing
muscles to react in a different way, which
may help to spark renewed growth if
your gains have stagnated. This change in
training load and intensity also gives all
that previous training a chance to 'sink in'
as your body finally gets a break from the
constant hammerings you give it, and is
then able to adapt.

PRIORITISE

Competitive bodybuilders
have mastered the art of
identifying their strengths
and weaknesses, which
enables them to develop
balanced, aesthetically
pleasing bodies, as theyre
able to prioritise their
training to get their weaker
areas on par with the rest
of their body. This ability
is, single-handedly, the
most important element in
determining the eventual look
of your physique.
When we talk about strengths and
weaknesses in this context were not
actually referring to actual strength, or
your ability to lift as heavy as possible.
This refers more to a muscle group and the
actual look of the muscle; its proportions
compared to other muscle groups on your
physique, as well as its degree of symmetry
to the same muscle group on the other side
of your body.
Certain muscles or muscle groups can
be stubborn, which means they might not
capitulate to your attempts at stimulating
growth, no matter how hard you train.
The secret, however, is to emphasise and
target weaker muscle groups by changing
your approach, either by varying volume,
intensity or load, and continually adopting
various training techniques until you find
the one that works. With this achieved
youll be able to develop it to the same
degree as your dominant or stronger
muscle groups, to return balance to
your physique.
De-emphasising the work done on
dominant muscles or muscle groups on
your physique, so that weaker muscle
groups can catch up, so to speak, is
another potential approach. Without it, it
will take longer for your weaker muscle
groups to develop to the same degree,
even if you hit them twice a week. Its
a well-known fact that competitive
bodybuilders with strong lower bodies can
skip leg training for up to six months in an
effort to give their inferior and unbalanced
upper bodies time to catch up. Leg training
is then re-introduced closer to contest
time to ensure that all muscle groups are
stimulated correctly to deliver the level
of conditioning required for the stage.
Its really important that someone with a
trained eye makes the call on which muscle

groups are either superior or inferior, as

neglecting a muscle group that is already
inferior will take even longer to correct if
the wrong information or advice is given.
So how do you prioritise a muscle
group? Thats the most common question
among gym-goers who are relatively new
to body building. It should be obvious
that whatever training approach youve
been using on the inferior muscle group
simply hasnt worked, so making a change
is the first step. Super sets, giant sets, high
volume sets such as GVT, and drop sets
can all be used to find out what stimulates
those stubborn muscle groups properly.
Another tip is to hit the inferior muscle
group first in the workout, as thats when
youre fresh and can apply maximum
intensity. Increasing your training
frequency, and training them harder at
every weekly session is also a suitable
approach. So up your weekly targeted
session from once a week, to two or three
times a week for weaker muscle groups.
Youll be amazed at how much impact this
approach has in shocking weaker muscle
groups into serious growth.

COMPEETITIVE BODYBUILDERS HAVE MASTERED THE ART

COMPETITIVE
OF IDEN
IDENTIFYING
NTIFYING THEIR STRENGTHS AND WEAKNESSES,
WHICH ENABLES
ABLES THEM TO DEVELOP BALANCED,
AESTHE
Y'RE ABLE TO
AESTHETICALLY PLEASING BODIES, AS THEY'RE
PRIORITISE THEIR TRAINING TO GET THEIR WEAKER AREAS
PRIORIT
ON PAR WITH THE REST OF THEIR BODY. THIS ABILITY IS,
SINGLE
SINGLE-HANDEDLY, THE MOST IMPORTANT ELEMENT IN
DETERMINING THE EVENTUAL LOOK OF YOUR PHYSIQUE.
DETERM
www.muscleevolution.co.za
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o za

39

LESSON 3

M.E FEATURE

ANALYSE

LESSON 4

USE THE
MIRROR,
PHOTOGRAPHS
OR A RELIABLE
OBSERVER WHO
CAN CAST AN
OBJECTIVE
EYE ON THE
CHANGES
YOURE MAKING,
AND WILL
PROVIDE YOU
WITH HONEST,
ACCURATE
FEEDBACK.

When a competitive athlete

prepares for a show they
identify and analyse every
intricate part of their physique,
to make absolutely certain that
their proportions are correct,
and that body fat is being shed
uniformly from around the
body. Every meal, every workout
and every lifestyle choice directly
affects how their physique
ultimately looks on stage.
While you may not want
to count every gram of
carbohydrate and fat youre putting in your
body, by continuously monitoring and
evaluating changes to your physique, youll
be able to make informed decisions on
how to change your training routine or diet
to benefit body building efforts. Use the
mirror, photographs or a reliable observer
who can cast an objective eye on the
changes youre making, and will provide
you with honest, accurate feedback. It is
also a good idea to refine this process a bit
with a more analytical approach. A regular
visit to a fitness professional who can
assess your body composition, including
your body fat percentage and your total
muscle mass, will add immense value to
your efforts. This will give you a very clear
view of whether or not youre moving
towards your goals. If not, then they can
also offer objective advice to help you
make the necessary changes that will have
a positive impact on your physique.

POSE

Even if you never intend to

stand in front of a row of
judges and flex your muscles,
there are numerous benefits
to learning how to pose. It
will teach you how to use each
muscle correctly during training
by developing the mind-muscle
connection. Without realising it,
when we first start training we
actually incorporate and utilise
many other muscle groups as
secondary recruiting muscles
to help pull or push the weight.
While the extra weight you can lift may look
impressive, it doesn't help you when you're
trying to isolate a specific muscle. If you're
not training and isolating each specific
muscle group then you're distributing the
load and resistance across multiple muscle
groups, which means progress is often
slower.
Learning how to train each individual
muscle group correctly, by honing that
mind-muscle connection to ensure there's
minimal involvement from ancillary
muscles, is something that takes time.
However, posing can help to accelerate
the development of this 'connection'. Just

40

Muscle
Musc
us
usc
u
sc
s
cle
e Evolution
Evolutio
on
o
n

LEARNING HOW TO TRAIN EACH INDIVIDUAL

INDIVID
MUSCLE
GROUP CORRECTLY, BY HONING THAT MIND-MUSCLE
M
CONNECTION
C
ONNECTION TO ENSURE THERES MINIMAL
MINIM INVOLVEMENT
FFROM
ROM ANCILLARY MUSCLES, IS SOMETHING
SOMETH
THAT TAKES
TTIME.
IME. HOWEVER, POSING CAN HELP TO A
ACCELERATE THE
DEVELOPMENT
D
EVELOPMENT OF THIS CONNECTION.
don't take this as an invitation to stand in
the middle of your gym, during peak hours,
posing your heart out in the mirror don't be
that douche bag. Rather, this point aims to
drive home the benefits of posing, in a subtle
manner between sets, as a means to develop
your ability to place maximum emphasis

on the specific muscle being targeted and

flexed; the primary movers in an exercise.
When you get back to your training set you'll
be armed with the 'proprioceptive feedback'
that will help you target and stimulate the
correct muscle, to deliver the best gains
possible. M.E

M.E FEATURE

By Joe Pietaro

EXPERT OPINION
FROM THE U.S.A ON
THE IMPORTANCE
OF INDIVIDUAL
DIFFERENCES IN
TRAINING AND
CONTEST PREP
STRATEGIES

ODYBUILDERS HAVE
BEEN USING CARDIO FOR
YEARS AS A METHOD
OF CONDITIONING,
PARTICULARLY AS
THEY REACH THE
END OF THEIR
CONTEST PREP CYCLE.
COUNTLESS HOURS SPENT
ON THE TREADMILL AND
STAIRMASTER IN THE EARLY
MORNING HOURS, AND
PAILS OF PERSPIRATION ARE
COMMONPLACE THESE DAYS,
BUT ARE THESE ATHLETES
UTILISING THIS STRATEGY
CORRECTLY, AND TO ITS
FULL POTENTIAL?
Just because one programme works
for a number of people doesn't mean
it will work for everyone else, and that
is possibly the most important point to
remember when weighing up your decision
to hit the cardio equipment. It's a point that
cannot be stressed enough, and if anyone
says otherwise, they're either inexperienced or
their ego is too large for their own good.
In the United States there are many
bodybuilding gurus, as they've come to be
called over the past few years, who plan every
detail out with their clients. When and how
to train, how much and what to eat, their
macronutrient breakdown, supplements,
steroidswhatever is needed to get that
person ripped and ready for the stage on
the day of the competition.
However, you'll often hear both
praise and criticism for the same guru,
depending on the results an athlete has
experienced, and you'll think, how can
that be possible? Well, it's very simple,
actually. This lack of consistency in
results goes back to the mantra of what
works for one doesnt necessarily mean it
will work for another.

ONE SI

DOES NOT

42

Muscle Evolution

TO CARDIO OR
NOT TO CARDIO

THERE ARE MANY FACTORS THAT

MUST BE TAKEN INTO CONSIDERATION
WHEN PUTTING TOGETHER A CONTEST
PREP PLAN. PRO ATHLETES WILL HAVE
MORE FLEXIBILITY WITH REGARD TO THE
TIME AND MONEY THEY CAN PUT INTO
IT, BUT WHAT ABOUT THE AMATEUR
BODYBUILDER? THAT PERSON WILL, IN
ALL LIKELIHOOD, HAVE A REGULAR DAY
JOB AND THEREFORE HAS TO FIT IN THEIR
TRAINING BEFORE AND/OR AFTER WORK.

Even if everyone is on a level playing field, that

doesnt mean the answers will come easy. Just
ask Gregg Valentino (www.greggvalentino.com),
a personal trainer who has been weight training
since 1972, and competed in the old AAU. He was
also an NPC promoter and a columnist in the
bodybuilding publishing industry for the past 14
years, most recently as the managing editor for
MuscleSport Magazine.
There are two schools of thought on
cardio for bodybuilders, Valentino says.
Eat more and do more cardio or eat less
with no cardio.
That may sound simple enough, but
there are many parameters involved that
need to be considered before making
a decision. What type of body you have
and your metabolism both come heavily
into play.
A lot of guys feel that they will lose
too much muscle doing cardio, so they
choose to just keep their calories lower.
Other guys eat like lions, so they have to
do it. I know a lot of pro bodybuilders who
do cardio twice a day for up to two hours
each session.
The bottom line is that the only way to lose fat is
to either burn calories or restrict them. You have to
decide which way works best for you.

ZE

JUST BECAUSE ONE

PROGRAMME WORKS FOR A
NUMBER OF PEOPLE DOESN'T
MEAN IT WILL WORK FOR
EVERYONE ELSE, AND THAT IS
POSSIBLY THE MOST IMPORTANT
POINT TO REMEMBER WHEN
WEIGHING UP YOUR DECISION TO
HIT THE CARDIO EQUIPMENT.

STEADY STATE
VS. H.I.I.T. CARDIO

THIS IS A TOPIC OF DEBATE ALL AROUND

THE GLOBE, FROM SOUTH AFRICA TO THE
UNITED STATES. WHICH ONE IS BETTER FOR
FAT LOSS IS THE QUESTION THAT EVERYONE
HOPES TO ANSWER. BUT THE ANSWER MAY
LIE IN THE ACTUAL DEFINITION OF EACH, AS
VALENTINO POINTS OUT.

H.I.I.T. is for resistance training, which is to build

muscle and shape the physique, he explains. Cardio
is non-resistant and is used to increase your heart
rate and burn calories. So, given that, H.I.I.T. is great
for upping the intensity, but nothing beats a good
run on the treadmill if you want to burn fat.
Using this strategy, it appears that using H.I.I.T.
as a fat burner is inadequate. Another example
brought up by Valentino was curling a broomstick
1,000 times, which wouldn't help build muscle
because you're taking the resistance out of resistance
training. And on the opposite side of the coin,
running with weights in the form of ankle weights,
holding dumbbells or wearing a weighted vest does
not improve the effectiveness of your cardio.
There are no Olympic track runners who run with
weights, says Valentino.
Eric Fleischman is a Hollywood fitness expert who
is known as Eric The Trainer (www.ericthetrainer.
com). His client list consists of a number of actors
such as Patrick Schwarzenegger, Max Martini (Pacific
Rim, Fifty Shades of Grey). James Maslow (Big Time
Rush, Dancing With the Stars) and Cung Le (UFC, The
Expendables).
He does not have the same view as Valentino,
and explains that the difference between H.I.I.T. and
sustained fasted cardio is an element that he calls
the cardiovascular burst, which Fleischman uses
with his clients to supercharge their results.
Very much like sitting on a parked motorcycle
and revving the engine, H.I.I.T. drives the bodys fat
burning motor in intense spurts, creating intensified
full body circulation, which aids not only fat loss,
but also in feeding the muscles nutrient-rich blood,
Fleischman explains. H.I.I.T. is the superior option;
sustained fasted cardio underperforms, much like
putting money into a low yield savings account and
telling people youre an investor.
This clearly illustrates my previous point; two
experienced and successful trainers, with two
differing schools of thought. That is why you need
to use a trial and error method to ascertain the right
formula for you. For instance, if you've had success
using H.I.I.T. during contest prep to burn fat, because
it's more catabolic during those calorie-cutting
phases, then stick to what works. You may respond
differently than others.

FIT ALL

www.muscleevolution.co.za

43

M.E FEATURE

IF IT WORKED
FOR ARNOLD

IF YOU WERE TOLD TO ALWAYS TRAIN

ON AN EMPTY STOMACH AND NOT EVEN
DRINK WATER DURING YOUR WORKOUT,
YOU PROBABLY WOULDNT FEEL
COMFORTABLE FOLLOWING THAT ADVICE,
ESPECIALLY THE LATTER PART. IT SEEMS
LIKE A GIVEN THAT YOU SHOULD REHYDRATE YOUR BODY BY DRINKING PLENTY
OF WATER BEFORE, DURING AND AFTER
TRAINING, BUT THE MOST POPULAR
BODYBUILDER OF ALL TIME DID NOT
SUBSCRIBE TO THAT THEORY.

Back in the early 1980s, I moved out to southern

California and trained at all of the big-name gyms
out there, Valentino explains. Golds Gym, World
Gym all of those famous places. Early one morning
I was in World Gym and Arnold Schwarzenegger was
training back. Of course, I was star struck and watched
everything that he did. Arnold did not take one sip
of water throughout his entire workout. Later, when
I was speaking to some of the other regulars, they
told me that he never does as he cant keep anything
down in his stomach when he is training or else he
would throw it up.
But that is Arnold, not everyone. So it would seem
that if he was asked the question about sipping on
BCAA mixes while doing steady state cardio for the
amino acids to be metabolised into glycogen through
gluconeogenesis, Arnold would wave his hand and
move on.

ARNOLD DID
NOT TAKE ONE
SIP OF WATER
THROUGHOUT HIS
ENTIRE WORKOUT.
LATER, WHEN I
WAS SPEAKING TO
SOME OF THE OTHER
REGULARS, THEY
TOLD ME THAT HE
NEVER DOES AS
HE CANT KEEP
ANYTHING DOWN IN
HIS STOMACH WHEN
HE IS TRAINING OR
ELSE HE WOULD
THROW IT UP.

for a physical education or kinesiology degree, and

are commonly former athletes themselves who
have devised programmes based on their own past
experiences. They may try their best to formulate the
programme that works best for each client, but much
of this can be done on your own.
One of the most famous IFBB pros is Dennis Wolf,
and he, too, was working with different trainers until
he didnt even place at the 2009 Mr. Olympia. He had
finished in fourth place a year earlier, and his outof-conditioned physique was the talk of the show
when he fell way down out of the top 15. He was at
a career crossroad and decided to train himself after
that. It paid off, and he took fifth 12 months later at
the Olympia.
No more gurus, he said with a laugh when asked
about his contest prep this time around, and the
difference in his physique.

WHAT DEFINES
AN EXPERT?

WHEN SOMEONE TOUTS THEMSELVES AS

AN EXPERT IN A PARTICULAR FIELD, WHAT
USUALLY SETS THEM APART FROM THE REST
OF THE PACK IS THEIR SUCCESS RATE. THE
BODYBUILDING TRAINERS AND GURUS POINT
OUT HOW MANY IFBB PRO CARDS AND
CONTESTS THEIR CLIENTS HAVE EARNED
AND WON AS THEIR CLAIMS TO FAME.

But, hypothetically speaking, trainer A may

have what he or she feels is the nutrition and diet
programme to end all other programmes, and that a
full trophy case is testament to this success. However,
just as water didnt mix well with Schwarzeneggers
stomach, the same may be true for a client of trainer A.
Valentino used The Austrian Oak again as a perfect
example to illustrate this point. Arnold himself once
tried the Heavy Duty Training System, which is also
known as the Arthur Jones Nautilus System, made
famous by Mike Mentzer, he says. This is when you
use heavy weight and lower repetitions. Arnold said
that the worst thing that can happen to a bodybuilder
happened to him when he did this for a period of
time, which was he not only looked smoother, but
also smaller. Arnold was a much better candidate for
the High Volume Training System. And theres another
famous story of when he and Sergio Oliva were
training biceps together, he continued. They did 40
sets and when Sergio was done and headed to the
showers, Arnold banged out another 10 sets.
The majority of these gurus did not go to college

SEE FOR YOURSELF

SO, WHERE DO YOU GO FROM HERE,

GETTING ALL DIFFERENT FORMS OF ADVICE
ON WHAT MAY OR MAY NOT WORK BEST
FOR YOU? FLEISCHMAN HAS BEEN AROUND
LONG ENOUGH TO HEAR HORROR STORIES
OR SEE THEM FOR HIMSELF WHEN HE TAKES
ON A NEW CLIENT WHO WAS NOT SATISFIED
WITH HIS PREVIOUS TRAINER.

The majority of
gurus did not go
to college for a
physical education or
kinesiology degree,
and are commonly
former athletes
themselves who have
devised programmes
based on their own
past experiences.

It appears that the debate stems from workout

enthusiasts micromanaging their exercise, diet
and fat burning plans rather than recognising that
different bodies respond to different processes, says
Fleischman. One must acknowledge that the science
in bodybuilding is taught to support the artistry. As
a pure visual medium, bodybuilders must try, watch
and adjust their efforts in pursuit of an ideal.
There are no right answers, simply a series of
answers that may work. Therefore, put down your
scientific manuals and look in the mirror. All of your
answers are there, he concludes.
Sound advice

Joe Pietaro is the Founding Editor of MuscleSport Magazine, a quarterly print publication bringing you the training and nutrition
secrets of your favourite celebrities and professional athletes. (www.musclesportmag.com)

44

Muscle Evolution

M.E TRAINING

By Pedro van Gaalen, Managing Editor

SHANTI MITCHELL

SHIFT THE
EMPHASIS OF
AN EXERCISE
WITH THE
SIMPLE FLICK
OF YOUR
WRISTS

The grip you use

during a specific
exercise will impact
the muscles you
target, as well as
the effectiveness
of an exercise, as
it determines how
the force is applied.

SUPINE OR
UNDERHAND
GRIP
50

Muscle Evolution

There are three general grips that

you can use during compound and
isolation exercises, be they pushing
or pulling-type movements. The
basic grips include:
PRONE, OVERHAND
(PALM/S FACING DOWN),
SUPINE OR UNDERHAND GRIPS
(PALM/S FACING UP),
NEUTRAL GRIPS (PALMS FACING
EACH OTHER).

Bicep Brachii
Short Head
Bicep Brachii
Long Head

Triceps
Lateral Head

Triceps
Medial Head

Triceps
Lo
Long Head

PRONE OR
OVERHAND
GRIP

Brachialis

Brachioradialis

MDU GREEN

here are few exercises where this

effect is as noticeable as the exercises
executed on the cable pulley machine. A
simple flick of the wrist can completely
shift the focus of the movement and
target different muscles, or different
aspects of the same muscle, more
effectively.
Take, for instance, a tricep extension

or pushdown. A neutral grip with a rope

attachment emphasises the lateral head of
the triceps, while a supinated (underhand)
tricep pushdown emphasises the medial
and long heads of the triceps. A pronated
(overhand) tricep pushdown emphasise the
lateral and long heads of the triceps.
When it comes to a bicep cable curl, a
supinated grip will place the emphasis on

the peak of the bicep brachii (short head),

while a neutral grip places the emphasis on
the long head of the bicep brachii and the
brachialis, with more involvement by the
main forearm muscle, the brachioradialis.
A pronated (reverse) grip cable bicep curl
shifts the emphasis to the brachioradialis
in the forearm, with more activation of the
brachialis than the bicep brachii. >>
www.muscleevolution.co.za

51

M.E TRAINING

BENEFITS OF
CABLE EXERCISES

Cable exercises are ideal tools to

develop greater definition and
muscle development, while also
increasing the all-important mindmuscle connection. Cable exercises
emphasise full, fluid and controlled
movement through a wide range
of motion, and let you focus on
emphasising peak contractions at the
top of every rep. When muscles are
placed under this form of constant
tension blood flow often increases,
which delivers an increased pump.
This promotes the development of
larger capillary beds and ensures
that lots of nutrient-rich blood can
saturate the muscle.

COBUS VAN DER MERWE

NEUTRAL
GRIP

pronated grip results from a

rotational movement of the forearm
at the radio-ulnar joint, an action
performed by the pronator quadratus and
pronator teres muscles of the forearms.
The forearm is supinated by the action of
the supinator (supinator brevis) muscle, a
broad muscle in the posterior compartment
of the forearm that curves around the upper
52

Muscle Evolution

third of the radius, and the biceps brachii,

but only when the elbow joint is flexed.
The supinator is the only muscle that can
supinate the forearm in all positions of
elbow flexion and extension. When loaded
a supine grip requires less activation of the
forearm muscles as the palms provide a
surface for the weight of the dumbbell or
bar to rest on. In this instance the majority of

the force is generated by the biceps.

A neutral grip, where the palms face
each other and the thumbs point upwards,
will incorporate the main elbow flexor
in the forearm, the brachioradialis. The
brachioradialis is the muscle that turns
the forearm into a mid-pronated or midsupinated neutral position, from either full
pronation or full supination respectively. M.E

M.E FEATURE

By Sean Johnson, Bowen Practitioner and Instructor

www.bowentechnique.co.za

No one knows for

certain if the story of
how Sir Isaac Newton
came to realise the
force of gravity is true.
However, his assistant, and many
prominent scientists of the time, attest that
sometime in the late 1660s, while strolling
through his mothers garden, he did, in
fact, witness an apple fall from a tree, to
the ground. And while he didnt invent
gravity, because this wasnt the first apple
to ever fall to the ground, nor would it be
the last, the incident allowed him to define
and quantify a force that our bodies are
constantly interacting with.
Fast forward a few hundred years to
another prominent scientist, Dr Roger Sperry,
who won the Nobel Prize in Physiology
or Medicine, in 1981, for his split-brain
theory. Sperry postulated that: Better than
90% of the energy output of the brain is
used in relating to the physical body in its
gravitational field. The more mechanically
distorted a person is, the less energy available
for thinking, metabolism, and healing.
Gravity affects just about every aspect of
our life, and has affected the development
of every form of animal life since the first
single-celled organism. However, while
it has moulded us genetically, it can also
be the cause of back pain, circulatory
problems, and joint degeneration, and even
affects how we look. Its unrelenting, and
doesnt discriminate. It affects everyone,
from couch potatoes to runners, and, yes,
even bodybuilders.
Before you start thinking that this
article is misplaced in a bodybuilding
magazine, let me remind you that successful
bodybuilding has more to do with
understanding science than mere hard
work in the gym and proper nutrition.

H
gravity
affectsow
e
of our vpehry aspect
ysical
developm
ent

A LESSON
IN PHYSICS
(& PHYSIQUES)
54

Muscle Evolution

The gravity of gravity

The earth, through gravity, exerts a force on all objects, and, in turn, those objects
exert an equal force back on the earth. The larger the object, the bigger the force
gravity exerts on it.
There isnt much gravitational force on a grain
of sand, but add enough sand together to form
the moon and you have the power to move
oceans. So, in layman's terms, getting stronger
really means being able to overcome the force
of gravity more easily. The by-product of this is
that our body adapts by adding more muscle
to our frame, which, in turn, results in a bigger
gravitational force acting on us.
This is why you never see bodybuilders giving
up training and turning to ballet dancing. In
the quest to be bigger, gravity exerts a stronger
force on bodybuilders, which stops them from
being lithe, light footed aerial acrobats.
If we re-look at the last part of Roger Sperrys
quote the more mechanically distorted a
person is, the less energy available for thinking,
metabolism and healing, we can see how
important having a state of symmetry in our
body is. This is not only important for aesthetic
appeal, but also for our health. Gravity should
be able to flow freely through us, unhindered

and with ease. It can be likened to a free

flowing stream, where water flows effortlessly
downstream. If, however, that water flows over
rocks, you get some idea of how that free flow
is distorted in the severity of the resultant rapids.
If we have a state of physical asymmetry in
our bodies it taxes our nervous system as our
brain works harder to move a distorted body
through a gravitational field. This affects the
functioning of the central nervous system (CNS).

In the quest to be
bigger, gravity exerts
a stronger force on
bodybuilders, which
stops them from being
lithe, light footed
aerial acrobats.

The search for symmetry

The goal of every bodybuilder should be more than
merely adding muscle mass to their frames. They should
also aim to achieve a state of symmetry throughout
their musculature. From the above explanation its
obvious to see the health benefits of not just training
chest and biceps five days a week, or skipping leg
training altogether.
There is benefit to working
harder on your problem
areas as your body functions
optimally in a state of
symmetry, because gravity
flows through it freely and
easily, and your CNS functions
like it should.
So, lets say you arent a real
bodybuilder, and you only
train the body parts you can
see in the mirror. You train
chest, biceps, front deltoids
and abs, and forget about
rhomboids, rear deltoids and
back. Training those specific
muscle groups and ignoring
the others will definitely
cause an anterior and medial
rotation of the shoulders,
which causes you to bring

your head forward

in compensation.
In the Kapandji, Physiology
of Joints, Volume 3, it states:
For every inch (2,5cm) of
head forward posture, it
can increase the weight of
the head on the spine by
an additional 10 pounds.
This causes your cervical
muscles to work much
harder to hold up the extra
weight against gravity, and
can cause symptomatic pain
such as neck pain, headaches,
jaw pain, sleep apnoea and
inefficient breathing. All
of these symptoms can be
eradicated by returning the
body to a state of symmetry
and, in turn, allowing

the nervous system to

function unhindered.
Whether you are an
experienced muscle
athlete who can look back
at how they have created
their bodies, or if you're
just starting out on what
really is a gravity-defying
sport, theoretical physicist,
cosmologist, author, Stephen
Hawking, believes that
because there is a law such as
gravity, the universe can and
will create itself from nothing.
This gives me great comfort
when Im starting out with any
new venture, because it allows
the possibility of success in
just about anything we start
from scratch. This is where
all the great bodybuilders
started from nothing, yet
they have sculpted themselves
into symmetrical perfection.
But in doing so they havent
fought against gravity,
instead they've aligned
themselves with natures
greatest shaping force. M.E

Sean Johnson is a Bowen Practitioner and Instructor, with a practice based in Randburg, Johannesburg. He has
played provincial rugby at senior level in South Africa and in Australia. Following a herniated disc Seans playing
career was in jeopardy, but he then found Bowen Therapy and made a successful return to the field. Bowen
Therapy did what doctors said was impossible, which had an indelible impact on Seans life. He therefore became
a certified Bowen practitioner and later an instructor. Email sean@bowentechnique.co.za for more info or visit him
at The Yoga Republic in Gertrude Road, Fontainebleau.

M.E FEATURE By Andrew Hudson,

IFBB pro athlete and online coach

ER THE
V
O
T
N
R
A
E
L
S
N
LESSO
E OF
N
O
M
O
R
F
,
E
D
A
PA S T D E C O N L IN E CO A C H E S
S AS TO P
Having spent the last 10 years training or
coaching people, whether it be as a personal
trainer or an online coach, Ive been exposed to
many different ways of doing things. And when
you deal with this many people, over such a
long period of time, you start to notice a few
trends. The list that follows includes the most
common mistakes Ive noticed people make,
before signing up with me, and the ways in
which we worked to overcome them.

7 COMMON
BODYBUILDING
MISTAKES
Im putting this one first because I believe
it is the most overlooked aspect of most
peoples plans for stage domination. If you
are not doing the exercise correctly then you
are not stimulating the muscle correctly, and
the end result will be compromised.
If you are a serious bodybuilder then your
focus should be on placing as much tension
on the muscle as you possibly can, and not,
necessarily, on moving the most weight. When
form goes out the window so too does that allimportant tension on the targeted muscle. Well,
there will still be some tension there, but youll
also be spreading a lot of that tension across
the accessory and stabiliser muscles, which
arent the muscle groups that need it.
As an example, lets look at a lateral raise.
If you focus on perfect form, which means
no external rotation of the arm, and keeping
your arms relatively straight throughout
the exercise, with no jerky or bouncing
movements, you wont be able to lift much
weight at all. However, some people think that
they need to lift as much weight as possible
on this exercise, because they see others using
bigger dumbbells. This is when the external

56

Muscle Evolution

rotation of the arm creeps in, with too much

bend in the elbows. Whats happened here is
they have just turned an extremely effective
exercise for targeting the medial deltoid into a

SOLUTION

PROBLEM: Incorrect form when performing exercises

ridiculously heavy rotator cuff exercise. These
people then want to know why their delts
arent growing, and why they have constant
pain in their shoulders.

The best approach would be to study anatomy and biomechanics so you can
understand how each muscle works, what its function is, and how it works in
conjunction with other muscles and muscle groups to perform that function.
However, for most of us this is not an option as many dont have the time, money,
or inclination, or any combination of the three, to do so.
If so, you could do what I did when I was younger. I became a student of exercise
execution by watching some of the best guys or girls in the sport. I paid close
attention to small things like hand position, how the dumbbells or bar moved
through a full range of motion, and the speed of the reps, and I noted if they
paused at any point during the exercise.
Its easy to look at a generic how to exercise video online. In fact, thats a good
starting point, but I would rather watch someone who has lifted for 10, 15 or even 20
years to see what they do. There is just no substitute for training experience. None!
When I was younger, before I knew anything about anatomy and biomechanics, I used
to watch the top guys Ronnie, Jay, Levrone on DVD. I wasnt watching for fun, I was
studying how they trained, picking up on the small things they did to make the most of
each exercise. I realise a lot of the top guys got there because theyre genetically gifted,
and probably dont have to train with perfect form. However, when you take the time to
study a few of them youll quickly, and easily, notice who knows how to train correctly,
and who doesnt. Above all else, always strive for perfect form on every rep.

adequate planning

SOLUTION

The same workout done week after week, a

programme that doesnt form part of a bigger
plan, or, worse, simply going in and doing
whatever you feel like on the day, will put
you on the fast track to nowhere. The human
body is highly adaptable, which means it gets
used to things really quickly if theyre done
often enough. If you plan your programme
correctly you will not only give your system
a chance to recover, but it also allows your
body to respond to the training, which
is when improvements are made in both
size and strength. If you dont plan things
correctly you may still experience results,
provided all other factors are on point, but
they certainly wont be the best results.
Dedicate some time to work out
your overall plan for the year,
based on your goals, then break
that down into phases. You can
then map out your workouts
for each month. Try to slowly
vary the volume, depending
on what phase you are in. Add
in intensity-boosting exercise
techniques like drop sets,
supersets, rest pause reps, and some
sets with BFR (Blood Flow Restriction),
in addition to a few stretches and
isometric holds. Dont go with every
option at every workout. Just add a
little bit here and there, and then train
with real intensity to make sure your
body gets a fresh stimulus for muscle
growth every time you step into the
gym. If you feel that is beyond the
scope of your capabilities then I would
suggest paying a professional to work
out your plan. It is an investment that
certainly delivers great returns.

PROBLEM: Working through pain

This is especially true for guys and girls who have been lifting for a while.
More often than not, elbows, shoulders or knees are sore, and these athletes
have come to accept this pain as par for the course, and simply continue to
push through. However, this almost never leads to serious improvements.
Pain is usually a sign of some kind of damage and inflammation, and if you
continue to train through it, you arent giving the problem a chance to
recover or resolve itself.

WHEN
EXERCISES ARE
DONE CORRECTLY,
WITH THE CORRECT
LOAD (AMOUNT
OF WEIGHT
USED), THEN THE
LIKELIHOOD OF
INJURIES IS GREATLY
REDUCED.

SOLUTION

PROBLEM: A lack of

Pain is usually a
sign of some kind
of damage and
inflammation, and if
you continue to train
through it, you arent
giving the problem a
chance to recover or
resolve itself.

Firstly, give it some rest. Allow

the pain and inflammation to
come down, at least a little.
Then you need to figure out
what is causing it. It could be a
certain exercise that you arent
doing correctly; it could be that
a certain exercise just doesnt
agree with your biomechanics.
Figure out exactly what is
causing it and avoid aggravating the
problem. When exercises are done
correctly, with the correct load (amount
of weight used), then the likelihood of
injuries is greatly reduced.

PROBLEM:
PRO
O
Not

weighing food
weig

I know, it
i sounds like a lot of effort, and it is,
but it is worth it. Whenever I start coaching
someone I ask for their current diet plan.
someon
I generally
genera get things back like I have a
whey shake
sh
with oats at breakfast, then two
chicken breasts, with some rice. Can you
see the problem here? Two chicken breasts
could w
weigh 180g, or they could weigh
350g. I think
t
it is very important to ensure
consistency in terms of your meal plans,
consiste
because, if you eat very different amounts
because
of the same
sa
foods every day, it becomes
difficult to track what needs to change in
order to get leaner or get larger.

SOLUTION

Its simple, my clients start

weighing everything. I even
weigh my protein and carb
powders to make sure Im
getting the exact amounts
required every day. If
something needs to change
then one or two small changes
do the trick.
www.muscleevolution.co.za

57

M.E FEATURE

PROBLEM:

Low standards

SOLUTION

I have seen this problem plenty of times

over the last few years. Many people with
a desire to succeed often embark on a new
challenge half-heartedly. This means that
when obstacles arise or things dont go their
way they write it off to being a beginner, or
they think, woe is me, how come the world is
against me?
Quit complaining. Get up off
your sorry ass and chase your
dreams with everything youve
got. Champions have very high
standards, which they hold
themselves to. Anything less is
simply not acceptable. If you
really want to succeed and
compete at the highest level this
is the mindset you need to have.
Everything you do, from training, meals
and supplements, to sleep and recovery,
must be done to the very highest
standard. The small things you do each
day add up to big returns down the line,
so make sure you keep those standards
sky high, and take responsibility for
your success. Preparation is key here.
If you have meals prepped and ready,
and manage your time well, youll be
well on your way to setting those high
standards!

Insufficient training
intensity
With regard to training intensity, I feel
that some people are born with the
ability to take their body and mind
there from day one. For others it can
take a life-time to find how they can
push themselves to their absolute limits,
day after day. It is easy to sit back and
point fingers at those who think theyre
training hard, but actually arent, but we
all need to remember that the perception
of intensity is often subjective.
Get a training partner
or personal trainer who
will push you to your full
potential. If youre someone
who has struggled to get to
the edge of your physical
limits, and push past them,
over time you will learn how
to do so with their help. At
the end of the day, the more
you can push yourself in the gym
the faster your results will come!

GET A TRAINING
PARTNER OR
PERSONAL TRAINER
WHO WILL PUSH
YOU TO YOUR FULL
POTENTIAL.

PROBLEM: Cutting out salt/sodium

to look leaner

Very often, when athletes want to look leaner, they cut out added salt from their diets months
before the show, often when they start dieting. Well, Ive got news for those people; salt may
hold water, but water and fat are two completely separate issues. Water does not equal fat!
Sodium manipulation should be left for the last day or two before a contest. Any further out
than that and youre simply wasting your time. The human body can only be temporarily
tricked into ridding itself of sodium, and water retention, but after a day or so all those
hormones that trigger sodium retention kick in, and your sodium levels will be back to normal.

SOLUTION

PROBLEM:

SOLUTION

For others it can take a life-time to find

how they can push themselves to their
absolute limits, day after day.

Dont cut sodium out. It has

many functions in the body,
and low sodium equates to a
lesser muscle pump in the gym.
Thats not my idea of a good
training session. I actually get
my clients to do certain things
to purposefully hold more
water in the muscle cells. A very
hydrated muscle cell is a healthy
one, which will function and respond
optimally during training. M.E

58

Muscle Evolution

About the author: Andrew Hudson is a

certified full-time online trainer, with over
a decade of experience working with top
level competitors, athletes, and various stars
and celebrities in the industry. Winner of the
super-heavyweight division at the Arnold
Amateur Ohio, he now has his IFBB Pro card,
and is working towards making an impact on
the pro stage. Andrew specialises in assisting
bodybuilders and his Hudsons Angels Female
competitors. Having worked with thousands
of people over the last 11 years via his online
training business he has developed a skill for
knowing what to do when things aren't going
as planned. He has a passion for training,
and is known for his no nonsense hardcore
training programmes. He has also conducted
numerous seminars on correct training and
proper nutrition all over the world. Contact
Andrew at bulkhudsoncoaching@gmail.com.

M.E BABE

Interview by Andrew Carruthers, Publisher/Editor-In-Chief

Photography by Wayne Burgin WBP Photography (083 231 8724)

N
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Muscle Evolution

Vital stats
NAME:
Nikita Jade Robin Long
AGE: 23
HEIGHT: 1.63m
LIVES: Cape Town
PROFESSION:
Administrator at ZaPOP Media
TRAINING SINCE: 2013
COMPETING SINCE: 2014
COMPETITION WEIGHT: 50kg
OFF-SEASON WEIGHT: 53kg

Nikita
Fitness Femme Fatale

LONG

IKITA LONG IS ANOTHER ONE OF SOUTH AFRICAS UP-ANDCOMING BIKINI ATHLETES, WHO EXUDES A SASS AND SWAGGER
THAT SETS HER APART FROM THE CROWD. SHE ALSO HAS A
WORK ETHIC IN THE GYM THAT IS SECOND TO NONE, WHICH IS
A KILLER COMBINATION IN THE HIGHLY COMPETITIVE FITNESS
INDUSTRY. SHE PLANS TO LIGHT UP THE WBFF SA STAGE IN 2015, AND
BASED ON HER ANSWERS TO OUR QUESTIONS, WE HAVE NO DOUBT THAT
SHELL BRING SOMETHING EXTRA SPECIAL TO THE STAGE.
Who are you and where did you
come from?
I was born in Pietermaritzburg, but I lived
most of my life in Durban. I suppose
you could therefore call me a Durban
girl. I appear soft, but dont let my looks
fool you. I'm a real toughie. I dont like
authority; I prefer to lead rather than
follow. I'm confident, straight forward,
witty, flirtatious and full of attitude. I'm
the friend who is always cracking jokes,
and I like being the centre of attention. I'm
easy to get along with, and have a genuine
heart, but I dont love easily. There are no
grey areas with me either. I dont believe
in hiding who you are, even if you're in the
queen's company. Either you like me or you
dont, and I dont want to be everyones
cup of tea; thats boring! Oh, and I'm high
maintenance, but dont worry, I take care
of that.
Tell us something that not many people
know about you.
I currently have 10 tattoos. They're small
but that still counts, right?
What does a typical day in your life
look like?
I'm up at 04:30am if I'm training twice that
day, otherwise I get up at 05:30am, which
is when I prep my meals for the day. I'm off
to my day job between 08:00 and 17:00,

and go straight to the gym after work. I get

home pretty late and then the whole cycle
begins again. Its a long day, every day, so I
have very little time to myself.
When you do find some spare time, what
do you do for fun?
I love shopping, and spending time with
my crazy girlfriends, sipping on cocktails.
I also play a bit of foosball since I recently
discovered that I'm pretty good at it. I
also enjoy watching football; I'm a proud
Chelsea supporter. Hiking with my male
friends is also great fun as they like to test
my fitness levels.
Tell us one of your good habits, and one
of your bad ones.
Good habit: Self-discipline.
Bad habit: Short tempered.
Let's talk training and competing.
How did you find your way onto the
competitive stage?
I had always admired the bodies of the
women I saw on stage, ever since the first
show I attended back in 2010.
Has this interest in health fitness been
a recent development, or have you
always been active?
I have no form of active background. My
hand-eye coordination was so far off the

mark that my PT teachers would ask me

to sit inside during class. Nowadays I can
catch a ball or two though.
What are your goals for the fitness stage
this year, or in the near future?
This year my plan is to conquer the WBFF
SA in June. I believe that the WBFF is a
prestigious show, and I'd be honoured
to step out on that stage among those
athletes. If I dont succeed there, I will try
out Nabba Western Province again, and will
hopefully walk off in first place. Ultimately
I'd like to be recognised as a top fitness
model, both locally and internationally.
Tell us a bit about your training style.
My training style varies depending on
my goals. If I'm trying to gain muscle I do
very little cardio, but I rep till failure, and
lift heavier weights at a slower pace. If I'm
trying to burn body fat and cut for some
definition I increase my cardio and do
high intensity workouts. I generally do 30
second sprint intervals, with 30 seconds of
rest, on whatever cardio machine I'm using,
to burn body fat. I will also lift lighter
weights with more reps at a faster pace.
What does your weekly training split
look like?
I train six days a week, from Sunday to
Friday. Saturday is my rest day.
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61

M.E BABE

Sun: Morning Cardio and abs

Afternoon Legs (hammies and quads)
Mon: Evening Chest, shoulders, triceps and calves
Tue: Morning Cardio
Evening Back, biceps and abs
Wed: Evening Legs (hammies
and quads) and calves
Thu: Evening Chest, shoulders
and triceps
Fri: Morning Cardio and abs
Evening Back, biceps and calves
Tell us about your least favourite body part to train.
Definitely legs. Its the longest session, and I push my
hardest on every rep, so I always feel the aftermath. It
is my most challenging day in the gym.
What do you think is your finest physical asset
and why?
Ironically it would be my legs. They were my weakness
in my first comp, but with a lot of dedication and hard
work I have turned them into my strongest point, and
finest asset as far as I am concerned.
What kind of nutritional principles do you follow?
My off-season nutritional principles have been
implemented as part of a lifestyle change. That means I
always avoid things such as sugar, table salt, full cream
dairy products, carbonated drinks, milk chocolate and
processed foods, and no carbs after 19:00, unless I'm
required to eat carbs after training. I basically
eat well and fairly clean, with

my protein portion as the largest element on my plate.

Of course, I do get a cheat meal, which is when I like to
indulge a little, but even in those instances the healthy
option is always better.
What are you favourite foods, including your
cheat meals?
This question makes my mind run wild. I make a to
eat list during my show prep, so, as I crave something
I write it down so that I can have it after the show. This
could include anything, but is generally a big beefy
burger, a hot curry, a slice of honey and oats bread with
cheese, Pringles, pizza, sushi, even a seafood platter. A
Sunday roast, followed by something sweet, like Lindt
strawberry chocolate balls, is my favourite though.
What supplements do you use and why?
I only use supplements during my bulking phase,
namely SSN IsoPro or 100% whey. I tend not to use many
products during my show prep phase as I get all the
nutrients I need from my food. However, I use glutamine
and BPI Blox (amino acid building blocks) as a preworkout drink, and glutamine as a post-workout option.
What inspires you in both life and fitness?
In life many people inspire me on a daily basis. In terms
of fitness, my friend and coach, Jaqui Havenga, inspires
me most.

The best
part of
competing
is when you
step onto the
stage and
have that
feeling of
satisfaction,
knowing
that you
deserve to be
there.

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63

M.E BABE

Who is your favourite fitness personality

or celebrity?
That's easy, Andreia Brazier.
Who looks after your show prep?
I train under Jaqui Havenga at Roaring Physiques.
She does all my assessments and meal plans. The
training I do on my own.
What do you think is the best part
of competing?
Stepping onto that stage and having that feeling
of satisfaction, knowing that you deserve to be
there. The reward of commitment and dedication.
It proves a lot about one's character, having the
mental strength to sacrifice the pleasures in life
and achieve that stage condition. Becoming an
inspiration to aspiring fitness models is also a nice
part of it.
What do you like and dislike about the
competitive fitness stage so far?
Likes: The accomplishment.
The confidence boost.
The recognition.
The glitz and the glamour.
Dislikes: The long waits.
The occasional dehydration.
The bulking phase. You feel uncomfortable and
none of your clothes fit, and ignorant people think
that you have lost yourself.

Ok, lets have some fun.

What's the funniest thing you've ever seen
in the gym? I've seen many things in the
gym that I go home and have a laugh about,
but the one that many of us saw was a chick
who fell down the stairs, then nervously got
back up and said leg day. We all had a good
laugh.
If you had a time machine, where would
you go? I wouldnt want to go back in time.
I'd want to go forward to the year 3000 as
I'm interested to see how technology has
progressed.
Your favourite place on earth is? Bora Bora
What constitutes the ideal male physique
in your opinion? James Franco's. Haha, no
seriously, in my opinion a man must be well
built, and have some shape, with a six pack!
Favourite sports car? A black Aston Martin
Vanquish Volante, Carbon Edition.
Party or quiet retreat? Thats not an option.
Both!
Squats, leg presses or lunges? I fancy
pressing, but squats for the win.
Dumbest pick up line you've ever heard?
You are so beautiful that I forgot my pick up
line.
Any famous last words? Say it like it is!
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M.E

M.E FEATUR
FEATURE
URE
UR

happen again at the NY Pro.

Sadly, even when all eyes
were on me, I was proved
wrong. While I made the
first call out, the judges then
dumped me down to the
second call out. Now, when
you're on stage it would be
foolish to think the judging
is wrong or unfair, because,
frankly, you can't see what
the other guys look like in
comparison. So, being the
type of person I am, I took
the knock on the chin and
accepted that I wasn't of
the same caliber as
the guys who
stayed in the
first call
out. They

obviously looked better than

me, I thought.
When they called the
second call out I could see
by the positioning of the
athletes that I wasn't even
in sixth or seventh place.
They were placing me
lower down, maybe eighth
or ninth, according to my
position in the call out.
When I got back to the
hotel I logged on to the
Internet some of the big
bodybuilding sites have live
play by play for all the pro
shows, and all the photos are
on the net for everybody to
see straight away.
That's when I saw it.
My condition was good.
Actually, my condition was
friggen good. I then
compared myself to
the other guys, and
what I saw was
shocking. In my
opinion, I should
have placed second or
third in that show, if you go
by conditioning, symmetry
and size.
That was it. I broke. I had
had it, which is when I finally
gave in and broke my rule. I
started thinking negatively.
I started thinking how unfair

I INDULGED
IN WHATEVER
FOOD I COULD
FIND. I HAD ICE
CREAM, JUICE,
BREAD, SWEETS.
YOU NAME IT, I
ATE IT. NEEDLESS
TO SAY, I LOOKED
LIKE A WATER
BALLOON A
MERE FIVE
HOURS LATER,
BUT I DIDNT
CARE ANYMORE.
MY MORALE HAD
BEEN BROKEN.
86

Muscle Evolution

this all was; about all the

hard work I had put in, all the
money I had spent, all the
quality time I had sacrificed
with my son because my
energy levels were so low
I couldn't give him the
attention he deserved. I also
thought of all the strain I had
put on my family during the
diet, and then I thought, all
of that, for nothing. Plagued
by the idea that I would
never be judged fairly, I
became seriously depressed.
After that downward spiral
I did what any depressed
person would do I indulged
in whatever food I could find.
I had ice cream, juice, bread,
sweets. You name it, I ate it.
Needless to say, I looked like
a water balloon a mere five
hours later, but I didn't care
anymore. My morale had
been broken.
Backstage I spoke to one
of my current favourite
IFBB pros, Lionel Beyeke,
who is also a Christian,
and a guy who often gets
harsh placings. He told
me to remember that, as
a foreigner, we need to
come in perfect to get a fair
placing. Anything less and
the judges will go with the
familiar American faces and
place them ahead of us. Then
he said remember what
it's all about. It's not about
bodybuilding, it's about
giving honour to God. We
might get bad calls now and
again, but we are the light,
and you can't keep the light
hidden away.
That was very significant
to me, and I found it amazing
that he chose to have that
conversation with me at that
moment. His teammate, Big
Ramy, happened to stand
next to me before we walked
on for the evening show. He
also told me that he'd seen
me at a few shows that year,
and that he also felt I'd been
overlooked. Their coach,
Dennis James, who had
been at most of the shows I
competed in, also came up to
me to echo these sentiments.
While I was warming up to
get ready for the evening
show he came over to me
and looked at me in disbelief.
He laughed and said that he
couldn't believe I wasn't in
the top five.

M.E PROFILE

Images by Naco Rautenbach - www.nacorautenbach.com

HE SUCCESSFUL EVOLUTION
OF MANKIND, AND THE
ADVANCEMENT OF SOCIETY IN
GENERAL, IS CLOSELY LINKED
TO MANS ABILITY TO LEARN,
SHARE AND ADAPT. IN THE SAME
VEIN, THE ULTIMATE SUCCESS OF EVERY
BODYBUILDER CAN BE ATTRIBUTED TO THE
DEPTH OF KNOWLEDGE AND WISDOM THEY
HAVE ACCESS TO, BE IT FROM A COACH,
TRAINING PARTNER, OR OTHER ATHLETES.
IN THE SPIRIT OF BUILDING THE
INDUSTRYS COLLECTIVE WISDOM, WERE
HUNTING DOWN SUCCESSFUL ATHLETES
TO PICK THEIR BRAINS ON WHAT THEYVE
LEARNT, EXPERIENCED AND KNOW ABOUT
WHAT IT TAKES TO SUCCEED ON THE
BODYBUILDING STAGE.

JULIAN-LEE
RHAMDARI

JULIAN-LEE RHAMDARI
How have you built up your
knowledge base with regard
to training, nutrition and
supplementation?
I have been competing since
I was 17 years old, and, as a
teenager, I spent the majority
of my time reading Muscle
Evolution and nutritional books
I got from the library. I then
applied this knowledge and
information to my competition
prep. I also received a lot of help
and advice from Delene Watkins,
the owner of the gym I was
training in at the time.
What does your training
split look like, and why did
you choose to structure it
that way?
My weekly training split is as
follows:
DAY 1: Chest and calves
DAY 2: Quadriceps
DAY 3: Back and calves
DAY 4: Shoulders

DAY 5: Arms
DAY 6: Hamstrings and
adductors
I chose to structure my training
according to this split so that I
can focus on one major muscle
group per day, and train it to its
maximum potential.
How do you plan your
individual workouts?
I normally start off with exercises
that focus on warming up my
joints, and promoting a full
range of motion. I then aim
to increase blood flow to my
muscles to warm them up before
the main session. As an example,
on leg day I might start with
an exercise like leg extensions,
which is then followed by the
big compound exercise such as
squats or leg presses.
As a bodybuilder, how much
importance do you place on
your rest periods between

BODYBUILD
COLLECTI
ADVANCING THE SPORT THROUGH THE

72

Muscle Evolution

ATHLETE STATS

NADEEM
OSMAN

sets, and rest periods between

exercises during sessions?
I feel that rest periods between
sets is very important as it
impacts on the effectiveness of
your workout. For instance, the
rest periods I take between sets
get shorter during pre-contest
prep phases, as I increase the
number of sets I perform.
What is your pre-, intra- and
post-workout supplement
strategy?
All my supplements are
sponsored by Pro Nutrition. This
includes Pump and Cut, my preworkout product, which allows
me to maximise the muscle
pump I get from my workout. I
use BCAAs as an intra-workout
supplement to limit muscle
catabolism, and my postworkout supplement consists
of Reload and Whey for optimal
muscle recovery.
What are your tips to getting
the most from each session?
It is vitally important to be
mentally prepared before

LIVES: Durban, KwaZulu-Natal

TRAINS: Virgin Active Overport City
PROFESSION: Personal trainer
TRAINING FOR: 10 years
COMPETING FOR: 8 years
COMPETITION WEIGHT: 74kg
OFF-SEASON WEIGHT: 87kg
SPONSORS: Pro Nutrition and
Marius Dohne
Julian Lee Ramdhari

every workout. I achieve this by

visualising my targets and goals
for each session.
Do you have a training partner?
Who is it, and why would you
suggest that every bodybuilder
train with a partner?
Yes, I do have a training partner.
His name is Sarel De Jagger,
and he is also a competitive
athlete. I think it is important to
have a training partner like him
because he often pushes me to
my full potential, especially on
the days when the training gets
really tough. I feel that every
bodybuilder should train with a
partner as often as possible for
that reason. They also help to

INGS
VE WISDOM
SHARING OF KNOWLEDGE AND EXPERIENCE
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73

M.E PROFILE

boost your motivation levels,

and can share their knowledge
and information with you to gain
a different perspective.
What are a few of the mistakes
you've made throughout your
career? How did you realise
that you were doing things
wrong, and how did you
correct it?
I've made various mistakes
throughout my career, but I
would say that taking a year off
from competition was one of the
worst mistakes I've made, as it
made my preparation that much
tougher when I got back to the
sport in 2014. I've also messed
up my pre-contest prep before
by making last minute changes
to my diet. By eating foods that
were outside of my prep diet
just before going on stage I lost
vital conditioning. This mistake
taught me how important
everything you put into your
body is, particularly during the
final moments before a show,
and the massive impact it can
have on your conditioning.
If you could only do
one exercise per muscle
group, what would it be,
and why?
CHEST - INCLINE FLYES:
They deliver a good muscle
contraction in the upper
chest, which is often
neglected in many training
programmes.
QUADS FRONT SQUAT:
This exercise has helped me
a lot in terms of bringing out
my outer quad sweep.
BACK CHIN UPS: I usuallyy
start my back workout with
bodyweight chin ups to
target my upper lats, which

OULD O
W
S
U
I
MARS TELL ME T
ALWAY
.
G
I
B
M
LIVE
DSTRILELA
AIM TO
RDS, L
O
I
W
E
S
O
IS STIL
BY THE
T
I
L
E
AND I FBEST ADVICE
THE AVE EVER
IH
ED.
RECEIV
74

Muscle Evolution

When did you achieve

your best level of
conditioning? And what do
you attribute that to?
I achieved my best level
of conditioning in 2012.
I owe this success to my
coach, Marius Dohne, who
got me to that point with
his expert advice and the
dedication he has to all of
his athletes.
What is the best piece of
advice you've ever received
from another bodybuilder?
Marius would always tell me
to dream big". I still aim to
live by those words, and I feel it
is still the best advice I have
ever received.
In order of importance,
what are the key elements
to bodybuilding success
in your opinion?
1. Mind power
2. Knowledge
3. Nutrition
4. Training
5. Rest
adds a more defined taper to
my physique.
SHOULDERS SIDE/
LATERAL RAISES: This
exercise is able to add
fullness onto the middle
deltoid, which adds width to
my upper frame.
BICEPS CONCENTRATION
CURLS: No other bicep
exercise offers you the
opportunity to work through
a wider range of motion. I
love to get a full stretch and
hold the contraction at the
top to deliver massive pumps
and insane co
conditioning in
these arm muscles.
mu
TRICEPS DI
DIPS: This is
another bodyweight
body
exercise
I like to do aas it helps to
add some fullness to
my trice
triceps. I usually
perfor
perform this exercise
betw
between two
benc
benches.
HAM
HAMSTRINGS
LYIN
LYING LEG
CUR
CURLS: I like this
mov
movement as it
offers similar benefits
to con
concentration bicep
curls. It allows me to
get a full
ful contraction at
the top of the movement,
and work through
th
a full
range of motion
motion, which has
allowed me to aadd fullness and
hamstrings.
detail to my ham

TH
ASPECETMENTAL
FOR BO S NEEDED
ARE TDHYBUILDING
MO
IMPORE
TANT.ST
What do you think is the
biggest myth currently
being perpetuated in the
bodybuilding industry?
I am dumbfounded when
I hear athletes say that fat
turns into muscle. I hear this
time and time again, but the
unfortunate truth is that fat is
fat, and muscle is muscle. You
either lose or gain muscle or
fat, which can only be done the
hard way, but you can't convert
one into the other.
If you had to start all over
again, what would you
do differently?
If I'm honest, I wouldn't change
anything. My journey in this
sport has only just begun, and
everything I've experienced
and learnt up until this point
has only made me want to
succeed even more.
What attracted you to the
competitive stage?
The fact that it gives those who
are passionate about physique
development a platform to
display all their hard work.
What do you love most about
competing?
I love doing my one minute
routine on stage. For that
one minute I get the stage all
to myself to perform to my
friends and family.

Everyone is always focused

on the physical aspect of the
game. What, in your opinion,
are the mental strengths an
athlete needs to succeed?
The mental aspects needed
for bodybuilding are the
most important, as far as I
am concerned. If you don't
have a strong mindset, and
fail to train your mind to be
disciplined, with the same
focus and intensity you train
your body, then you're unlikely
to get the best results.
What have been the greatest
sacrifices you've made for
this sport, and do you feel
they've been worth it?
There are many sacrifices to
choose from, but if I had to
mention one it would have
to be the time sacrificed in
order to make it to the stage.
When prepping for a contest
most of our spare time is spent
on preparing meals, eating
those meals, and our time spent
training in the gym. This means
that time spent with loved ones
is reduced which, for me, is the
biggest sacrifice of all.
In your mind, what has been
the biggest contributing
factor to your growth and
success in this industry?
The support from my family,
friends, fianc and coach. >>

scoops of Creagen, which

consists of glutamine, creatine
and carbs, as well as two scoops
of Tri-Whey, and two Megavit
multivitamins. I take my preworkout 20 minutes before
my gym session. During my
workouts I will drink one litre
of water with two scoops of
Creagen. After my workouts I
have two scoops of Tri-Whey and
another two scoops of Creagen.
Do you have a training
partner?
Yes, I do have a training partner.
I believe every bodybuilder
should have a training partner,
not only to push you through
the last rep of the last set, but
to also motivate you when you
need it most. There are times
when every bodybuilder has
doubts, and thats when you
need to be reminded that its
possible to achieve your goals.
Its also a mutually beneficial
partnership as he will also derive
the same benefit from you.

What does your training split

look like?
During the off-season my split
consists of the following:
MONDAY: Chest, hamstrings
and calves
TUESDAY: Quads and abs
WEDNESDAY: Shoulders, triceps
and calves
THURSDAY: Chest, hamstrings
and calves
FRIDAY: Back and biceps
SATURDAY: Quads and calves
SUNDAY: Rest

I STARTED
TO ADD
QUALITY
SUPPLEMENTS
AND A
CLEANER
DIET TO MY
REGIMEN,
WHICH HAS
TRANSLATED
INTO GREATER
SUCCESS
ON THE
COMPETITIVE
STAGE.
I train my weaker body parts twice a
week, and the stronger ones just once.
As a bodybuilder, how much
importance do you place on rest
periods between sets, and rest
periods between exercises during
sessions?
I keep rest periods between sets to
20-30 seconds. On leg days I generally
rest 30-45 seconds between sets. I try
to keep rest periods under 60 seconds
when going from one exercise to the
next during a training session. M.E

M.E FEATURE

GET

STRONG
10 WAYS TO LIFT MORE WEIGHT,

A STRONGER BODYBUILDER IS GENERALLY A BIGGER BODYBUILDER. THE ABILITY TO LIFT MORE

WEIGHT STIMULATES A GREATER ANABOLIC RESPONSE, WHEN THE CORRECT NUTRITION,
SUPPLEMENTATION AND RECOVERY TECHNIQUES ARE FOLLOWED. UNFORTUNATELY
INCREASING STRENGTH SIGNIFICANTLY CAN BE A LONG PROCESS THAT REQUIRES PATIENCE,
ADEQUATE PERIODISATION AND A FEW SPECIALISED TRAINING TECHNIQUES, LIKE
PLYOMETRICS, WHICH MAY NOT FIT INTO YOUR BODYBUILDING ROUTINE. HOWEVER,
THERE ARE WAYS TO PROMOTE SMALLER INCREASES IN YOUR LIFTING CAPACITY,
ALMOST IMMEDIATELY, WHICH WILL HELP YOU BUILD MORE MUSCLE.

80

Muscle Evolution

1 WARM UP PROPERLY

When you already spend anywhere from 90 minutes to two hours training in the gym
you seldom have the time to warm up properly, especially in our hectic modern lives.
However, warming up properly is essential. Not only does it limit the likelihood of
injury under heavy load, but it can also improve your strength during the training
session that follows.
A 10-minute warm-up that consists of light aerobic activity, dynamic stretching and/
or mobility work helps to increase blood flow to muscles and activates the neuromuscular
system, which delivers increased strength when it comes time to lift.
There is also sufficient research available to suggest that static stretching negatively
influences muscle strength and power output in subsequent workouts, which is why a
dynamic warm-up is preferred before physical activity. This was illustrated in a 2012 study
published in the Journal of Strength & Conditioning Research by Aguilar, AJ et al. During
the study researchers found that the dynamic warm-up significantly improved eccentric
quadriceps strength and hamstring flexibility.
The increase in peripheral blood flow also increases skin temperature, which has a direct bearing
on your strength, as a study published in the Journal of Applied Physiology in 2004 shows. The study
conducted by Cheung and Sleivert showed that skin cooling, even with a warm core of 39.5 degrees
C, immediately decreased peak torque. The researchers therefore concluded that lowered skin
temperature can impair isokinetic force production independent of core temperature.

2 GET
A PREWORKOUT
BOOST

CAFFEINE
CAN IMPROVE
STRENGTH
ENDURANCE
AND OUR
PERCEPTION
AND
TOLERANCE
TO FATIGUE
DURING
TRAINING.

removal, which is a rate limiting factor for

strength production.
Many pre-workouts also contain stimulants
such as caffeine, which has been shown
to provide strength benefits when used
in the correct dosage. Caffeine works as
an ergogenic aid through a number of
mechanisms according to available research.
There is evidence to suggest that caffeine
helps to increase strength through its effects
on the central nervous system, as well as
improving the mechanical response of
skeletal muscle to the electrical impulse to
contract (known as excitation-contraction
coupling).
According to researchers at Yale University
caffeine can also improve strength endurance
and our perception and tolerance to fatigue
during training by stimulating the production
of the neurotransmitter beta-endorphin. The
researchers tested grip strength on subjects
that supplemented with 200mg of caffeine,
who performed better than those who didnt
take any. In addition, these products also
contain other beneficial compounds and
nutrients that extend time to exhaustion,
which means you can lift more for longer.

ER NOW!
Pre-workout supplements are specifically
formulated to give you a boost before a
tough session. The right product with the
right combination of ingredients can both
increase energy and boost strength. Most
pre-workout products contain nitric oxide,
which dilates blood vessels allowing more
blood to saturate working muscles. This
increases the efficiency and speed with
which energy substrates are delivered to
working muscles, and also improves waste

AND BUILD MORE MUSCLE

3 THINK STRONG
Visualis
Visualisation
and mental imagery are
powerful yet often underutilised tools in
powerfu
the gym,
gym particularly where strength is
concerned. For instance, a study conducted
concern
by Guang
Guan Yue, an exercise psychologist
from Cleveland
Cl
Clinic Foundation in Ohio,
compar
compared people who went to the gym with
people who carried out virtual workouts
in their heads. Those who went to gym
experienced a 30% increase in strength,
experie
while the
th group that did the virtual weight
training sessions were able to increase

bicep muscle strength by 13.4%, and they

sustained those gains for three months
following the mental training. Researchers
suggest that these strength gains were due
to improvements in the brains ability to
signal muscle activity. It is also worth noting
that different thoughts and mental states
release hormones that can dramatically
accelerate or retard muscle growth. It stands
to reason then that when you combine the
two the effect on your strength will be even
greater.
www.muscleevolution.co.za

81

M.E FEATURE

4 GO MINIMALIST

Minimalist footwear enhances proprioception, which helps to

control our movement and improve balance. With the enhanced
postural coordination and alignment, joint alignment and balance
that minimalist footwear promotes we have better control and
coordination of our movement. This allows us to generate more force
through our planted feet, and allows us to maintain the correct, natural
position of our body during complex compound movements, which
makes us more efficient.

5 GET YOUR
HYDRATION
RIGHT
Most of us are dehydrated, some
chronically so, because we dont drink
enough water throughout the day
(2-3 litres per day is needed on
average). This has detrimental
effects on our strength and our
muscles ability to produce force.
A study conducted at the
University of Connecticut
and published in 2007 in
Medicine & Science in Sports
& Exercise, determined that
hypohydration (decrease
in water volume in the
body) attenuates resistance
exercise performance,
particularly in subsequent
sets. Accordingly, it is
important to drink sufficient
water throughout the day,
and not only during your
session. Water balance is
also affected by electrolyte
balance, so its also a good
idea to replace electrolytes
regularly, particularly if you
sweat a lot during your weight
training sessions.

IT IS IMPORTANT TO DRINK SUFFICIENT WATER THROUGHOUT

THE DAY, AND NOT ONLY DURING YOUR SESSION.

6 GET A GRIP
Grip strength is a rate limiting factor on any lift
where you need to hold the bar. Accordingly,
developing your grip strength specifically,
learning different grip techniques for heavier
lifts and using lifting aids when necessary, can
help you lift more.
And much like your feet, your hands are
also important proprioceptive tools. All the
mechanoreceptors in our hands help to guide
and control the movement of our arms and
proximal muscles, and they also engage the
nervous system. In fact, merely gripping a bar
more tightly will activate a greater number of
muscles in the shoulders as the body prepares
to manage the impending load.

7 MASTER
YOUR
TECHNIQUE

Strength and efficiency of movement are

closely interrelated. When you use the
incorrect technique you start to leak
strength as you shift the force off of the
primary movers and on to smaller accessory
muscles, which is hugely inefficient. You
therefore accelerate time to exhaustion and
are largely unable to generate the same
amount of force that you would with strict
form. Accordingly, developing technique,
form and correct movement patterns
should precede strength development.
However, if you already have this base then
fine tuning your form and technique can
help to incrementally improve your strength,
allowing you to lift more for longer, thereby
building more muscle.

8 TAKE LONGER
RESTS BETWEEN
SETS
ATP the primary fuel source used
for intense muscle contractions
requires a certain amount of time to
replenish itself after a set or interval.
To be more specific, the ATP-PCr
system takes at least three minutes
to fully recover (convert ADP back
into usable ATP). Increasing the time
you take between sets of extremely
heavy lifts, to between 3-5 minutes,
will ensure complete recovery can
take place, which will ensure you can
lift more, or push out those extra few
reps during subsequent sets.

9 DEVELOP A
E
FUNCTIONAL CORE

Your core is where you generate your power, which is then transferred
to your extremities. A weak core also means that other muscles need
to compensate by performing stabilising functions, even if that
isnt what they were designed to do. This creates weakness and
inefficient movement patterns, which reduce strength. Research also
shows that core activation performing a plank for instance - before
a compound lift can help to increase force production. Bodybuilders
especially can benefit from this approach, as their approach to ab
training is often disproportionately focused on trunk flexion, not
stabilisation.

10 SUPPLEMENT WITH
CREATINE

Creatine plays an important role

in our primary energy system,
the Adenosine TriphosphatePhosphocreatine (ATP-PCr) system.
This is the most essential energy
pathway for strength and power
generation.
Creatine is mainly stored in skeletal muscle
cells, with approximately 95% of the human bodys
total stored creatine located there. These supplies are readily
available and are used to power the short duration, high intensity
muscle contractions associated with weight lifting.
These high intensity contractions only last for a few seconds
(no more than 10 seconds) as the ATP-PCr energy system cannot
support longer duration high intensity contractions. The energy
is produced through a cyclical process when energy from the
breakdown of ATP is released. However, there is a finite amount
of diet-derived creatine that can be stored in our bodies and
when this is depleted we lose the ability to sustain these intense
muscle contractions.
It is at this stage of the process where pre-workout creatine
supplementation delivers its value. With more readily available
creatine the ATP/PCr system can rapidly resynthesises more
ATP, which extends time to fatigue. Studies also show that
creatine supplementation can increase the intra-cellular level of
phosphocreatine in muscles by up to 20%, which means there is
more to start with.
Youre therefore able to maintain the intensity of these short
duration muscle contractions for longer, which increases muscular
endurance, and also enables you to produce more forceful
contractions, which increases strength and power. M.E

M.E SUPPLEMENTS

By Pedro van Gaalen, Devlin Brown,

Jack Lotter and Mario van Biljon

AT
OF WHCH
S
S
E
L
R
RD
REGAATEST RESEARKOUT
THE L S, POST-WO EMAINS
U
R
TELLS MENTATION MUSCLE
E
SUPPL AINSTAY OFOVERY.
THE M IR AND REC
REPA

PERI-WORKOUT

SUPPLEMENTATION
THE MOST COMPREHENSIVE SUPPLEMENT STRATEGY TO
REDUCE MUSCLE BREAKDOWN AND BOOST RECOVERY

AS OUR UNDERSTANDING OF THE WAY THE HUMAN BODY

RESPONDS TO TRAINING AND NUTRITION CONTINUES
TO ADVANCE CONVENTIONAL WISDOM IS CONTINUALLY
CHALLENGED AND QUESTIONED.
In this regard, one very important area of
focus has been on the supplement strategies
athletes employ around their workouts
commonly referred to as peri-workout
supplementation.
In the past the focus has disproportionately
been on post-exercise supplementation, with
84

Muscle Evolution

the aim of boosting muscle repair and growth

during the so-called anabolic window of
opportunity - a 30 minute to two hour period
following exercise when our insulin sensitivity
is highest, which shuttles ingested carbs
(glucose) and protein (amino acids) into highly
receptive muscle cells.

However, the research and development

that has gone into the supplement industry
over the last decade has been immense, and
we now have an arsenal of highly bioavailable
products at our disposal, with research-backed
strategies to boost their effectiveness when
it comes to limiting muscle damage, and
optimising the repair and growth process.
The resultant expanded range of highly
effective products now fall under three main
categories pre-, intra- and post-workout
supplementation.

A blend of protein sources soy, whey

and casein has also been shown
to improve recovery over extended
periods of time following training.

THE OLD PARADIGM

T

he research and rrationale beh

behind
hind post-workout nutrition,
particularly in the
e form of supplementation,
supp
pplementation, is sound,
and should therefore
therrefore
e not be neglected
negle cted in light of growing
research on the
e impor
importance
rtance or relevance
rele
evance of other nutrient
timing strategies.

However, the idea that

the muscle breakdown
(catabolism) caused by
exercise should only be
addressed once a training
session has ended is
antiquated, to say the least.
The fact of the matter is that
muscle breakdown occurs
the moment we start lifting
weights, so why not assist the
body by either limiting the
amount of damage that occurs,
or kickstarting the re-building
process?
However, regardless of what
the latest research tells us,
post-workout supplementation
remains the mainstay of muscle
repair and recovery. No matter
what product you use before
or during an exercise session,
some degree of muscle damage
and micro-trauma will still
occur. In fact, that damage and
the resultant inflammatory
response is a requirement for
muscle growth and adaptation.
However, if we dont provide
the adequate amount, type
and form of nutrition to
these damaged cells they
will continue to break down,
rather than be rebuilt, bigger
and stronger than before. And
adequate supplementation
plays a critical role in this
process as it provides your
body with the macronutrients
it needs, often in the most
effective forms, to ensure
immediate absorption and
assimilation.
Accordingly, combined
carbohydrate and protein
supplements, especially those
that contain whey protein,
provide high biological value
macronutrients that aid in the
recovery and repair process.
This approach ensures that
muscle glycogen stores
are repleted while amino
acids are available to repair

damaged muscle tissue.

Protein-only options are also
popular choices for those
looking to limit their carb
intake and reduce body fat
stores. However, anyone who
partakes in regular bouts
of high intensity exercise
over prolonged periods of
time should consider using a
product that contains some
form of carbohydrate source.
A blend of protein sources
soy, whey and casein has
also been shown to improve
recovery over extended
periods of time following
training. For example, a 2012
study conducted by Dr. Blake
Rasmussen and colleagues,
which looked at the effects
of protein blends on muscle
protein synthesis following
resistance training, found
that consuming a blend of
proteins versus whey protein
alone provides a prolonged
delivery of amino acids
to the muscles, making it
optimal for consumption
following resistance exercise.
This ensures the amino acid
trickle to recovering muscles
can continue well into your
recovery phase.
Another study, published
in BMC Molecular Biology,
showed that increasing
your intake of amino acids,
or even just leucine on its
own, can also down-regulate
muscle protein breakdown,
stimulate protein synthesis,
and reduce muscle catabolism
by acting in conjunction with
insulin. Accordingly, other
important supplements that
can help decrease the effects
of catabolism on muscle
tissue include L-leucine and
other branched chain amino
acids (BCAAs), HMB (betahydroxy-beta-methylbutyrate),
L-arginine and L-glutamine. >>

M.E SUPPLEMENTS
Researchers discovered that subjects who consumed a
mixture of essential amino acids (6g) and sucrose (35g)
immediately prior to weight-training, experienced total
net phenylalanine uptake that was more than double
that experienced in subjects who consumed the solution
immediately after weight-training.

A NEW APPROACH
A

2001 study conducted

by Dr. Kevin Tipton
and colleagues (a research
team that also included
Dr. Rasmussen) found that
weight lifters may actually
benefit from increased
muscle anabolism by taking
in carbohydrates and amino
acids before working out. This is
because weight lifting increases
blood flow, which increases the
transportation of amino acids
to the muscles. The researchers
discovered that subjects who
consumed a mixture of essential
amino acids (6g) and sucrose
(35g) immediately prior to weighttraining, experienced a total net
phenylalanine uptake a measure
of muscle protein accretion or gain
that was more than double

that experienced in subjects who consumed

the solution immediately after weighttraining. For this reason many pre-workout
products today contain highly bioavailable
amino acids, in the form of BCAAs, EAAs,
HMB, L-leucine, L-arginine and L-glutamine,
which help to limit muscle catabolism
during training, and increase anabolism after
training.
However, pre-workout supplementation
is not only important to boost muscle
protein synthesis and limit catabolism
during training. This popular category of
supplementation also helps to prepare our
bodies and muscles for the pending training
onslaught. For example, the inclusion of the
amino acid L-arginine also helps to improve
the delivery of all the other nutrients and
compounds included
in pre-workout
WELL
supplements, in
FORMULATED
addition to more

THE IN-BETWEENER
A

growing body of research

now also shows that
the consumption of highly
bioavailable protein or
amino acids, in addition
to other macronutrients
and beneficial compounds,
during a workout also offers
significant anabolic and
performance benefits.
Intra-workout supplementation
is meant to fuel our muscles
with ingredients that
potentiate muscle growth. They
also help to get rid of waste byproducts, exercise metabolites,
free radicals and toxins which
perpetuate catabolism, and
they get all the anabolic,
hormone-boosting and musclesparing nutrients into the
muscles as quickly as possible,
where theyre needed most.
Well formulated intraworkout supplements also
deliver quickly digestible
and readily available fuel to
working muscles, which helps
to limit the amount of hardearned muscle tissue that is
broken down for energy during
exercise. They also slow the
depletion of muscle glycogen
stores, which can improve

endurance and workout

intensity by extending time to
fatigue. By fuelling our body
with quickly assimilated and
rapidly absorbed energy we
are also priming the body
to release the greatest and
most anabolic hormone in the
human body, insulin.
Unsurprisingly, this segment
of the supplement market
has grown prodigiously over
the past few years, with
countless products now on
offer. A suitable intra-workout
product should contain highly
bioavailable sources of protein,
which may include hydrolysed
whey protein, as it is partially
pre-digested through an
enzymatic process during
manufacturing. However,
most intra-workout products
available today contain
free-form or peptide-form
amino acids.
Many intra-workout products
will also include a high
glycaemic index carbohydrate
source, if not more. Vitargo,
for instance, refuels muscle
glycogen 70% faster than any
sugar, and it passes through the
gastrointestinal tract 80% faster

blood (and oxygen), to working muscles,

as it is converted into the vasodilator, nitric
oxide (N.O.). The most effective pre-workout
supplements will therefore contain L-arginine
and/or its derivatives, such as L-arginine
alpha-ketoglutarate (AAKG).
A properly formulated product will also
deliver increased strength and energy,
which is required to get through the
intense workouts needed to build muscle.
This is achieved through the inclusion
of compounds such as creatine, betaalanine and L-carnitine. Many pre-workout
supplements also contain concentrationenhancing and focus-inducing substances
for increased performance and intensity, such
as citrus aurantium (synephrine), L-tyrosine
and caffeine.

INTRA-WORKOUT
SUPPLEMENTS
ALSO DELIVER
QUICKLY
DIGESTIBLE
AND READILY
AVAILABLE FUEL
TO WORKING
MUSCLES, WHICH
HELPS TO LIMIT
THE AMOUNT OF
HARD-EARNED
MUSCLE TISSUE
THAT IS BROKEN
DOWN FOR
ENERGY DURING
EXERCISE.

than sugar. This allows

users to fuel intense or
prolonged workouts and
benefit from the highly
insulin-sensitive environment
created during exercise. This
means our muscles are better
able to absorb glycogen for
fuel during training. Vitargo
also boosts insulin response,
which makes the muscle cells
more permeable and receptive
to other anabolic factors,
most importantly amino
acids, testosterone and
growth hormone.
And almost all intra-workout
supplements available today
have been designed to
maximise your performance

IF YOU'RE USING BOTH A PRE-WORKOUT AND AN INTRA-WORKOUT PRODUCT

YOU NEED TO BE AWARE OF THE SPECIFIC FORMULATIONS BECAUSE YOU CAN
VERY EASILY DOUBLE-DOSE IF YOU TAKE TWO SIMILAR PRODUCTS.
86

Muscle
Musc
Mus
Mu
M
us
usc
sc
s
cle Evolution

during training. This is

achieved through the use of
substances commonly found
in pre-workout supplements,
including N.O. boosters
that increase vasodilation,
stimulants to boost energy,
creatine, electrolytes, and an
assortment of other workout
performance potentiators. For
this reason, if youre using both
a pre-workout and an intraworkout product you need
to be aware of the specific
formulations, because you
can very easily double-dose
if you take two similar products.
As such, it pays to research
the products you are using,
and stick to a simple amino
acid and carb blend for your
intra-workout supplement of
choice if you already use a
pre-workout. M.E

NAME: Monique Norval

LIVES: Roodepoort, Gauteng
BORN: 15 May 1989
PROFESSION: Personal trainer
TRAINING FOR: 8 years
COMPETING FOR: 3 years
COMPETITION WEIGHT: 55kg
OFF-SEASON WEIGHT: 58-60kg
PROUDEST COMPETITIVE ACHIEVEMENT:
To date 2014 has been my most successful season.
IN 2014 I WON THE FOLLOWING
COMPETITIONS, AND RECEIVED MY
IFBB PRO CARD AS A RESULT:
June 2014 IFBB Gauteng Provincials - 1st
September 2014 IFBB South African
Championships 1st
October 2014 IFBB Amateur Olympia Africa - 1st

Tell us a bit about yourself.

Im a relaxed and easygoing person, and Im
always keen to take on new challenges or
embark on new adventures.
How and why did you get into
bodybuilding and fitness?
I was always active as a youngster,
participating in various sports at school level.
In addition, bodybuilding was always in my
family, and I started training with my dad and
brother at the age of 17.

THE DIET WAS

THE HARDEST
FACTOR TO
ADAPT TO,
BUT IT WAS
DEFINITELY
SOMETHING
THAT I NEEDED
TO CHANGE
IN ORDER TO
REACH MY
GOALS.

What was it like growing up and training

with your dad and brother?
My dad was a great bodybuilder in his day,
and my brother and I always admired his
physique. I feel privileged to have learnt the
basics of bodybuilding, including the right
techniques and training intensities, from my
dad and brother, and to share their passion
for the sport. I still make time to train with
my dad and brother today, as my brother is
also competing. I believe that he has a great
future ahead of him in the sport.
What has it taken to achieve your dream
of an IFBB pro card? Has it always been a
dream of yours?
It took a lot of consistent hard work, but that
was always something I enjoyed. The diet
was the hardest factor to adapt to, but it was
definitely something that I needed to change
in order to reach my goals. I feel truly blessed
for what I have achieved, and it is certainly
a dream come true. It still feels unreal, if Im
honest, but Im extremely determined and
motivated for the hard work that lies ahead.
What was your Amateur Africa Olympia
experience like?
It was an absolutely amazing experience.
The moment that stood out for me was
when I stepped out from the backstage area.
I was the second athlete to come out, and
I couldnt see anything from where I was.
Then, suddenly, a wall of light and noise
greeted me as I stepped onto the stage. I
heard everyone as they stood up from their
chairs, as the South Africa anthem started
playing. That was one of my proudest
moments realising that I was representing
our great country.

It has taken a while for girls to find the

right look in the Body Fitness division.
What do you feel is required for a contestwinning physique?
I agree. I feel each athlete has a unique look,

so all you can do is ensure that you arrive at

the show in your best condition possible. If
you have the right coach to guide you, and
make sure youre on the right track, then that
is possible.

How do you train to develop and maintain such a muscular physique?

I train intensely with very heavy weights, and my contest training doesnt differ much
from my off-season training style. I never have the same workout as I like to change
it up to keep it interesting and challenging.
What is the key to creating a muscular physique that still maintains its femininity,
as you have achieved?
Females dont have the same levels of testosterone that men do, so training with heavy
weights isnt going to make you big, unless to take testosterone or other performance
enhancing drugs.
What are your favourite exercises and why?
Squats and deadlifts, because theyre killers, and I always feel that I worked my
butt off when I do them.
www.muscleevolution.co.za

95

M.E SPOTLIGHT

Tell us a bit about

abou your eating habits, both in terms of the offseason and your
you pre-contest prep.
My dietary approaches
ap
are very different. Im now in my off-season,
means my diet has much more variety. My carbs are
which mea
fast-acting, like white basmati rice, fruit and oats. In terms of
fast-actin
protein, I have fillet, haddock, chicken and egg whites. My
protein
pre-contest diet will be adjusted according to how my body
pre-co
is changing.
ch
I will change to slow-release carbs like brown
basmati rice, sweet potato and lots of vegetables. My
bas
protein sources are a lot cleaner with more white fish,
pro
chicken and egg whites.
ch
R us
Run
tthrough a
typical day
ty
in your
y
life.
I wak
wake up
and sta
start my
day with a black
coffee. I then
coffee
th do
about 30 minutes of
intense fasted-state
cardio. I then get ready
for the day and have my
first meal. Its then all about
business and admin. In between
everything I will have my second
and third meals. I do my weight
training in the afternoon, which is
followed by meal four. When I get
back home I do my meal prep for the
next day, before eating my fifth meal of
the day. Its then chill time in the evening
as I spend time with my husband. I will
have my final meal just before bed.
How do you balance the demands
of a pro athlete and your other daily
commitments and requirements?
Plan, plan, plan. If you really enjoy what
you do you will always make the time.
What supplements do you use?
Multivitamin and minerals, Vitamin
C, Vitamin B complex, Omega Oil,
Co-enzyme Q10, Calcium, Slow Mag,
ZMA, Probiotics, L-Glutamine, BCAA,

ALWAYS
BELIEVE IN
YOURSELF, AND
WORK HARD AT
EVERYTHING
YOU DO. GIVE
NOTHING BUT
YOUR BEST.
AND ON THE
DAY, GO OUT
THERE AND
ENJOY IT.
96

Muscle Evolution

Pre-workout, Casein protein, Hydro Whey,

Creatine, L-carnitine and that is just for
breakfast (she laughs)!
What are your future goals within
the sport?
My general goal is to improve my physique
every year, to bring a better package to the
stage each time I compete. My ultimate
goals would be to win a pro show and
compete at the Olympia.
When can we expect to see you on stage
again, and at what shows?
I will be competing at the Pittsburgh Pro on 1
May, and then at the New York Pro on 9 May.
What advice do you have for athletes who
want to chase a pro card?
Stick to your planned route, but always
remember where youve come from.
Always believe in yourself, and work hard
at everything you do. Give nothing but
your best. And on the day, go out there
and enjoy it.
Which local or international athletes
inspire you and why?
Local athletes who have inspired me over
the years include Irene Ally, Sonja Kilbourn
and Louis Van Der Nat. In South Africa we
currently have many great athletes on the
circuit, and Im excited to see what they will
bring to the stage in 2015. Internationally
I have always admired the likes of Monica
Brandt and Oksana Grishina for their
balanced, muscular yet feminine physiques,
and their stage presence.
Whats your favourite cheat meal?
Its very hard to pick just one, so I would
have to go with my homemade Risotto, and
a bowl of Strawberry Pops with cold milk.
What do you like to do when youre
not training?
Spend time with my husband and family.
Tell us something that not many people
know about you.
I really enjoy cooking and baking, as I really
enjoy good home-made cuisine.
Any famous last words?
Make sure youre fully prepared for
everything you want to take on in life,
otherwise you set yourself up for failure.

M.E

M.E NUTRITION

By Pedro van Gaalen, Managing Editor

THE

10 BEST

FIND TH
E RIGH
BAL AN
FIBRE-RCE BET WET
E
AND SIUCH FOODSN
ALTERN ITABLE
FIBRE CATIVES AS
YO FEAN MAKE
E
MAKIU
NG ITLHFULL,
TO CO
AR
THE FO NSUME ADLER
L
OD
EACH YDOU NEED
AY.

MASS BUILDING
EATING FOR MASS
CAN BE EXHAUSTING.
PHYSICALLY CONSUMING
THE VOLUME OF FOOD
REQUIRED TO HIT
YOUR DAILY CALORIE
TARGET IS OFTEN THE
HARDEST PART OF A
BODYBUILDER'S DIET.
AT THE TOP END OF THE
SPORT ATHLETES LIKE
JAY CUTLER AND RONNIE
COLEMAN REPORTEDLY
ATE BETWEEN 5500 AND
7000 CALORIES A DAY
DURING THEIR MASS
BUILDING PHASES,
WHICH IS AN ENORMOUS
AMOUNT OF FOOD.
hen you do the calculations
that is around 1000 calories
a meal, When you do the
research you'll find that it
isn't that hard to achieve
this number when you're
smashing fat-laden junk food in your mouth.
However, conventional wisdom is
changing. A number of athletes who want
to add more quality muscle than fat mass,
and are concerned with how this way
of eating affects their health, prefer to
consume higher quality food, with more
coming from natural and organic sources.
Unfortunately this approach can
significantly increase the total amount of
food, in grams, you're required to eat to
achieve the same calorie values. For this
reason it is best to eat the most nutrientdense foods, which contain the greatest
combination of macronutrients, and yes,
these body building superfoods do exist.
To help you make more educated food
choices for your mass gain or bulking phase,
here are the top 10 calorie dense, natural
foods that offer the biggest bang for your
buck, and your bite.

98

Muscle Evolution

FOODS

Red beans
Red beans, the most
common of which are
red kidney beans, pack
a double whammy as
they're a great source of
carbs and protein. A one
cup serving (177g) of these
legumes contains 16g of
protein and 40g of carbs,
and packs a whopping 210
calories. When these beans
are combined with whole
grains such as brown rice
or whole wheat pasta,
they provide a high quality
complete protein that
has an amino acid profile
comparable to red meat.
They also have a
favourable omega-3 to
omega-6 ratio, which
is important to reduce

inflammation. Omega-3
also inhibits muscle
breakdown while
increasing the anabolic
capacity of amino acids.
Red kidney beans are
also a rich source of
important vitamins and
minerals, including calcium,

potassium, magnesium
and sodium, which are
vital for optimal muscle
function and metabolism.
They are, however, high
in fibre, which can slow
digestion and make you
feel full before your meal
has ended.

Sprouted
grain bread

A NUTRITIONAL
COMPARISON
SHOWS THAT
SPROUTED
GRAINS CONTAIN
ABOUT 75% THE
ENERGY (FROM
CARBOHYDRATES),
A SLIGHTLY HIGHER
PROTEIN CONTENT,
AND ABOUT 40% OF
THE FAT, COMPARED
TO WHOLE GRAINS.

Eggs
The protein in eggs has
the highest biological
value of whole food,
which means they
deliver more protein
per gram than any
other protein source.
And, at 7-8g of protein
per egg, they are
also one of the more
affordable sources of
protein available today.
The cholesterol found
in the yolk of eggs is also
an essential building
block for important
steroid hormones
that drive anabolism,
ensuring that more of
the mass you put on is
muscle. They're also a
nutrient-dense food,
as they contain healthy
omega-3 fatty acids,
and a whole host of
vitamins and minerals,
including folate, vitamins
B2 (riboflavin), B6,
B12, D, and E, and iron,
phosphorus and zinc.

Sprouted bread is made

from whole grains or
legumes that have
been allowed to sprout
(germinate). There are
various types of sprouted
grain bread available; some
are made with added flour,
and some with gluten, while
others are made with very few
additional ingredients, and
therefore contain no sugar, or
other allergens.
When the grains are
allowed to sprout they
become living food, which
significantly boosts their
nutrient-density, as well as
their protein and enzyme
content. A comparison of
nutritional analyses shows
that sprouted grains contain
about 75% the energy (from
carbohydrates), a slightly
higher protein content,
and about 40% of the fat,
compared to whole grains.
Sprouted bread can also
be made from a combination
of whole grains and legumes
such as millet, barley, oats,
brown rice, corn, rye, lentils
and soy. Jay Cutler is one
of the best-known athletes
who uses this form of highly
nutritious bread as part of his
mass gain diet, in the form of
Ezekiel bread.
One slice of a sprouted
bread that contains a variety
of whole grains can contain
up to 80 calories, with 15g of
carbs and 4g of protein. The
protein content is also highly
bioavailable, and contains up
to 18 amino acids, including
all nine essential amino acids.

Eggs contain a whole host of

vitamins and minerals, including
folate, vitamins B2 (riboflavin),
B6, B12, D, and E, and iron,
phosphorus and zinc.

M.E NUTRITION

Full fat
cottage
cheese

SWEET POTATO IS RICH IN

COMPLEX CARBOHYDRATES
AND BETA-CAROTENE,
AND ALSO HAVE
MODERATE AMOUNTS
OF OTHER IMPORTANT
MICRONUTRIENTS.

Cottage cheese is a must-have

dairy item on your mass gain
shopping list as it's a musclebuilding powerhouse. It contains
both whey and casein protein,
which ensures a burst of amino
acids in the bloodstream directly
after a meal, and a steady supply
of them long after the meal
has ended, thanks to the slow
digesting nature of the casein.
Certain cottage cheese
products (particularly the natural
and/or organic kind) also contain
live cultures, which are good
bacteria that help you break
down and absorb more of the
nutrients from the food you
eat. Cottage cheese is also an
excellent source of vitamin B12,
calcium, and other important
nutrients.

Sweet
potato
Sweet potato is a
better starch option
than white potato as it
contains more energy,
and is more nutrient
dense, which means
you get more bang
per bite. This sweettasting, tuberous
root vegetable is
also rich in complex
carbohydrates, and
beta-carotene, and also
has moderate amounts
of other important
micronutrients,
including vitamins B5
and B6, manganese,
and potassium. When
they are cooked in
the right manner the
micronutrient content
also changes, increasing
the vitamin C content.

Nuts
Nuts are a calorie-dense, nutritious food source, many of which
are rich in protein. A serving (28g) of cashews or almonds, for
instance, contain 150-170 calories, and offer a perfect blend of
protein, healthy fats, and fibre.
Almonds are also a great choice as they have one of the highest
protein contents of any nut, and are one of the more inexpensive nut
varieties. They are also a rich source of manganese and vitamin E.
Walnuts are a great source of omega-3 fatty acids, which are
important for all the reasons already mentioned. In fact, a single
serving (28g) of walnuts contains more omega-3s than a 114g
piece of salmon.

Lentils
Lentils are another member
of the legume family that
should be included in your
mass gain diet. With about
30% of their calories derived
from protein, lentils have the
third-highest level of protein,
by weight, of any legume or
nut, after soybeans and hemp.
Theyre also a great source
of carbohydrates. One cup of
cooked lentils contains 18g of
protein, including the essential
amino acids isoleucine and
lysine, and 40g of slow digesting
carbohydrates.
Lentils also contain folate,
vitamin B1, and other important
minerals. The insoluble dietary
fibre in lentils will also help
prevent constipation and other
digestive disorders like irritable
bowel syndrome, which are
common among bodybuilders
who eat so much food,
particularly excessive protein.

Chickpeas
The chickpea is another
legume that offers a
beneficial amount of
amino acids. The protein
comes from the seeds,
while the chickpea itself
contains 45g of slowdigesting carbs per cup,
along with 12g of fibre.
It also contains certain
dietary minerals, including
iron and phosphorus.

Salmon
Salmon is not only a rich
source of high quality protein,
but it is also packed full of
the long chain omega-3 fatty
acids EPA and DHA, which are
important for the regulation
of cell activity. These fatty
acids are considered 'essential'
because they are essential for
optimal bodily function, but our
bodies cannot produce them,
which is why we must get them
through food or supplements.
Research into EPA and DHA
supplementation also suggests
that these fatty acids support
muscle protein synthesis,
and limit muscle protein
degradation. They also seem
to enhance nutrient partitioning
by increasing insulin sensitivity,
which ensures glucose, amino
acids and fatty acids are more

efficiently absorbed into

muscle cells.
Researchers at the University
of Aberdeen also looked at the
activity of anabolic signalling
molecules in the muscle cells,
and found that EPA and DHA
both activated p70s6k, and EPA
activated another signalling
molecule called FOXO3a. The
researchers concluded that
supplementing with EPA and
DHA, using products with a
higher proportion of EPA, is
efficacious in improving protein
accretion in response to anabolic
stimuli such as L-leucine/
resistance exercise and could
attenuate protein breakdown in
ageing skeletal muscle.
This type of fish is also rich in
key nutrients, such as selenium,
vitamins D and B12, and niacin.

Red meat

A steak has a complete

amino acid profile,
and contains all the
essential amino acids

When it comes to adding quality muscle few things beat good quality
red meat. A steak has a complete amino acid profile, and contains all the
essential amino acids, as well as B-vitamins, and a good dose of creatine, to
boost strength. Beef also contains a mixture of saturated fat, which can support
healthy testosterone levels, and monounsaturated fat, for heart heath. It is also a
major source of iron and zinc, two crucial muscle-building nutrients. M.E

M.E DRUGS

By Anthony Roberts

DRUG FILES:

THE RISE OF THE

SUPERFREAK
ND
A
H
G
H
W
O
H 1 CHANGED
IGF- SHAPE OF G
THE YBUILDIN
BODEVER
FOR

UMAN
GROWTH
HORMONE
(HGH) WAS
DISCOVERED
DECADES
BEFORE
ITS INTRODUCTION INTO
THE WORLD OF ATHLETICS.
HOWEVER, IT WAS NOT
FULLY UNDERSTOOD UNTIL
SCIENTISTS IN THE 1970S
FIGURED OUT NOT ONLY
WHAT IT WAS AND WHERE
IT CAME FROM, BUT FIRST
BEGAN TO UNDERSTAND
WHAT IT ACTUALLY DID IN
THE BODY. ONCE THEY DID,
IT WASNT VERY LONG UNTIL
THE WORLD OF ATHLETICS
FIRST STARTED HEARING
WHISPERS ABOUT THIS
AMAZING NEW COMPOUND.
102

Muscle Evolution

It first made a mainstream appearance on

the bodybuilding scene when Dan Duchaine
mentioned it in his first Underground Steroid
Handbook, where he boasted; Wow, this is
great stuff! It is the best for permanent muscle
gains People who use it can expect to gain
30 to 40 pounds of muscle in ten weeks.
I agree with Duchaines first assessment:
growth hormone (GH) is, indeed, great stuff. I can
(and will) make a very strong case for his claim
that GH is great for permanent gains (with a little
tweaking). However, his final statement that
users can expect 30 to 40 pounds of muscle in ten
weeks just isnt going to happen.
Everyone in the bodybuilding community
had very high hopes for GH in the 1980s; it was
supposed to usher in the new age of the superfreak. Eventually, as you can tell from one look at
the competitors in modern Mr. Olympia contests,
the age of the super-freak arrived. It was not,
however, through the use of GH alone; it was
through the use of GH combined with several
other compounds.

Disclaimer: Muscle Evolution

does not condone nor promote
the use of performanceenhancing drugs and steroids.
The information in this article is
provided solely for the purpose of
fostering a clearer understanding
through education, allowing
readers to make informed and
responsible decisions.

GROWTH HORMONE
G
Additionally, GH has also been shown to
rowth hormone (also known as
elicit a positive effect on erythropoiesis the
somatotropin) is a naturally-occurring
process which produces red blood cells.
hormone (a protein) of roughly 190 amino
One of the oddest things about GH is
acids that is synthesised and secreted by
that, while it can easily produce very nice,
cells called somatotrophs in the anterior
high-quality weight and muscle gains, its a
pituitary gland (the front part of the
very poor compound for promoting strength
pituitary). As the name implies, GH plays a
gains. It seems very counterintuitive, as
major role in the control of many complex
many strength athletes have experienced
physiologic processes, including growth
great gains in strength and muscle size, with
and metabolism.
simultaneous fat loss from GH use. Generally,
Before GH can be released, Growth
most studies to date have focused on GH
Hormone Releasing Hormone (GHRH) and
vs. GH and exercise; without exercise, lean
Somatostatin (SST) are released by the
body mass increases, but maximal strength
hypothalamus, and that determines whether
generally doesnt. It should also be noted
more or less GH is secreted by the pituitary.
that most athletes utilising GH are using it in
Growth hormone is usually secreted in
a cocktail with (at least) anabolic steroids,
rhythmic pulses while you are sleeping,
and usually with insulin-like growth factor
as the two peptides, GHRH and SST, are
(IGF), thyroid medications, and other goodies
alternately released. As you can guess, GHRH
such as an aromatase inhibitor.
is the one responsible for the release of GH.
And GH isnt just a good fat burner and
There are also many other factors that
anabolic agent; it
influence the production
also has the ability
and release of GH from
to stimulate the
the hypothalamus,
production (or
including nutrition
GH ISNT JUST reproduction, in the
and exercise. Whether
A GOOD FAT
case of an injury) of
you opt to use natural
BURNER AND
cartilage. This, however,
means to increase
requires the presence of
your own GH levels, or
ANABOLIC
a mediator substance,
decide to simply inject
AGENT; IT
Somatomedin (IGF),
it, it will (essentially)
ALSO HAS THE
which is released from
have the same effect
ABILITY TO
liver in response
in your body GH will
STIMULATE THE the
to GH. The IGF, in turn,
stimulate the bodys
PRODUCTION (OR actually promotes the
cells to both increase in
REPRODUCTION, growth of cartilage.
size, as well as undergo
IN THE CASE OF Likewise, GH is directly
more rapid cell division
AN INJURY) OF
able to stimulate linear
than usual. In addition, it
CARTILAGE.
bone growth. This has
enhances the movement
made it a valuable
of amino acids through
intervention in treating undersized children,
cell membranes and increases the rate at
and demonstrates promise for GH in terms
which these cells convert these molecules
of bone healing after fractures. So, if youve
into proteins. Obviously, these effects would
been paying attention up till now, youve
amount to an anabolic (muscle building)
probably figured out that GH and IGF-1 have
effect in the human body.
outstanding potential in injury rehabilitation.
Growth hormone also has the ability
Although it requires IGF to actually grow
to cause cells to decrease the normal rate
new cartilage, GH is able to directly stimulate
at which they utilise carbohydrates, and
the elongation of bone tissue. This brings up
simultaneously increase the rate at which
the issue of direct vs. indirect effects of GH.
they use fats. Interestingly, although
You see, GH has the ability to increase your
moderate doses of injectable GH produce
bodys IGF-1 levels. Direct effects are the
profound results, fat loss and lean mass
(direct) result of growth hormone binding to
increases with GH have been found at a
its receptor on the cells in question (target
dose as low as 0.028iu/kg/day for 24 weeks.
cells). As an example, fat cells (adipocytes)
This would equate to 2.8iu/day for a 100kg
have growth hormone receptors in them,
bodybuilder. So, GH has come a long way
and when growth hormone binds to those
from the early 1980s when bodybuilders
receptors, it stimulates them to break down
were reporting very mediocre results from it
triglycerides and curtails their ability to take
to now, when the exact dosing has become
up and accumulate circulating lipids (fat).
more refined, and, more importantly, it has
An indirect effect is mediated, as
become more affordable.
previously stated, by IGF-1. A majority of
Additionally, although it is not typically
the anabolic effects of GH are actually due
reported in medical textbooks, sub-maximal
to IGF-1 acting on its target cells, and not
aerobic ability is improved with GH use. And,
GH directly doing the job. Of course, this is
another thing that isnt publicised in these
why its called an indirect effect. And since
textbooks is just how highly anabolic GH can
much of GHs growth-promoting effects are
actually be. In one study, endurance athletes
actually indirect, since they come from IGFat rest were observed to actually be in an
1, we need to go over this hormone, too.
anabolic state when given growth hormone.

M.E DRUGS

THE GROWTH
MEDIATOR
I

GF-1 is a polypeptide hormone that

is about the same size as insulin, or
70 amino acids; its a member of what
scientists call the super family of
substances identified as growth factors.
IGF-1 is a highly anabolic hormone
released primarily in the liver (but also in
peripheral tissues) following a GH stimulus.
As is the case with GH, IGF-1 can be injected
for the same effects as if your body were
producing it naturally. It is, as previously
stated, responsible for much of the anabolic
activity of GH, including nitrogen retention
and protein synthesis, as well as muscle cell
hyperplasia (increase in number of muscle
cells), and mitogenesis (the growth of new
muscle fibres). IGF-1 can also induce skeletal
muscle hypertrophy by activating what is
known as the phosphatidylinositol 3-kinase
(PI3K)-Akt pathway. In fact, IGF-1 acts on
several different tissues to enhance growth
via several mechanisms.
It is also important to note that while GH
and IGF-1 are closely related, they produce a
host of divergent effects. As you may already
know, GH and IGF-1 levels are both elevated
dramatically following exercise, and this may
be a primary reason that weight training is
such a powerful stimulus for muscle growth.
In fact, IGF-1 may actually be used as an

anabolic substitute for GH in many instances.

IGF-1 is, therefore, necessary for muscle
growth, and sufficient to elicit it by itself,
especially in consideration of the fact that it
has been found to be a highly anti-catabolic
agent as well.
As with all anabolic substances, the
anabolic effects of IGF-1 are still limited
by the protein (amino acid) supply within
muscle cells. Thus, as you ought to know
all too well, like most anabolic compounds,
IGF-1 works much better when you eat
plenty of protein.
These favourable effects of IGF-1 are
mediated through IGF-1 receptors in the
brain and motor neurons. Endurance and
strength will certainly improve with IGF-1
administration, as IGF-1 may improve
regional blood flow, and thus allow more
oxygen to get to working muscles. This
property allows it to do two very important
things. First, circulating IGF-1 actually
mediates the effects of exercise on the
brain. Second, IGF-1 acts as a protector
against cardiovascular disease. What this
means is that it is going to be extremely
beneficial for almost anyone to use IGF-1,
and its going to be even more beneficial
as a protector against heart disease for the
steroid-using athlete.

AS WITH ALL ANABOLIC SUBSTANCES, THE

ANABOLIC EFFECTS OF IGF-1 ARE STILL
LIMITED BY THE PROTEIN SUPPLY WITHIN
MUSCLE CELLS. THUS, LIKE MOST ANABOLIC
COMPOUNDS, IGF-1 WORKS MUCH BETTER
WHEN YOU EAT PLENTY OF PROTEIN.

THE COMBINED
EFFECT
H

aving described the effects of these

'growth factors' we're able to get
a clearer picture of how the age of the
super-freak came about. You see, when the
best athletes in the sport started to play
the mass game, anabolic steroids were no
longer enough.
In fact, some anabolic steroids even
exert their effects partially by activating
the GH/IGF pathway. As such, to make the
most effective possible cycle, we need
to make use of those androgens. The
obvious ones are probably going to be the
testosterones: enanthate, cypionate, etc. I
believe that the testosterones are typically
going to be all anybody needs in terms of
providing anabolic effects.
As I said, though, if you are looking
to break into the next level with your
physique, or you've plateaued, then you
need to consider more drugs. A welcome
addition to any cycle with testosterone
104

Muscle Evolution

is Trenbolone and/or Masteron (and,

of course, every cycle should have
testosterone in it). This would provide
very lean gains, especially when combined
with the hormones discussed at length in
this feature.
If you want more growth, quality be
damned, then testosterone ester as your
base and the addition of Deca-Durabolin
would give very good results. I feel that
the additional aromatisation from Deca,
combined with the IGF-1 elevation it
provides - should be more than enough to
add plenty of weight to any body.
So, if your goal is to build as much
muscle as possible, then youll have to not
only use androgens, but also the various
growth factors weve examined thus far.
If you simply want to get a bit bigger and
leaner, then GH and IGF-1 are not really
necessary, and simple anabolic steroids will
do the job quite nicely. M.E

*This feature was adapted, with

permission, from the e-book Beyond
Steroids by Anthony Roberts.

ATHLETE COLUMN

DYLAN RIDLEY

THE BENEFIT OF A STRONG TRAINING PARTNER

reetings fitness freaks, fanatics and enthusiasts. I have

been tasked with discussing the importance of a training
partner, so Ill be discussing how you should select one,
what you should look for in a suitable training partner, what
the role of a good partner is, and why training with any random
mate isnt a good idea (if thats what youre currently doing).
If youre like most people, you probably dont like to do
things on your own. This holds true in the realm of weight
training too, for most individuals at least. Im a person who
likes solitude, but even I prefer to train with a partner.
When I train on my own I have a tendency to cut corners,
but with a partner we make sure we stay on track. This means
no cheats and no crap, just good quality training! Over my
nine years in the gym Ive been blessed with very good
training partners. Marius Dohne and I were training partners
for a great length of time. During that period we were under
the watchful and experienced eye of the great Chris Scott.
Without fail, every training session, we would absolutely
murder each other. We would both try to keep up, rep for rep,
absolutely refusing to give up, pushing each other past our
limits. To me thats what a top training partner should do for
your training. In addition, heres a list of some of the other
attributes you want to look for in a training partner:

THEYRE PROMPT:
He should always arrive
on time, give or take a few
minutes, and should never
miss a workout, except in
the case of injury or illness.
Unexcused absences should
not be tolerated.

motivation when its needed.

He will also make training fun
and challenging to keep things
interesting. Who knows, you
may even become a motivator
yourself. I believe your training
partner should be someone
who you respect and admire.
That alone is serious motivation
in itself.

THEY SHOULD KNOW

HOW TO SPOT:
THEY SHOULD
Lets face it, there arent many
HAVE GOOD
people who know how to
COMMUNICATION SKILLS:
spot someone correctly. A
There should be a good
good spotter will give you just
understanding
enough assistance so
IT IS SO MUCH
between the two of
you can complete the
EASIER WHEN
you. He is there to talk
rep. The last thing you
YOU BOTH
HAVE COMMON you through a set, no
need is your training
GOALS THAT
matter how tough it
partner taking a
YOUVE
gets. Personally, I like to
phone call, or taking
OUTLINED
count my partners reps
a trip to the water
AND ADHERE
and when the going
fountain when youre
TO. IF YOUVE
gets tough, I like to
squatting your max
NEVER TRIED
IT, I SUGGEST
urge him on; screaming
and you need a spot.
YOU GIVE IT A
at him normally does
Make sure this never
WHIRL.
the trick. Just find out
happens to you.
what works best for the two
of you, and determine any
THEYRE DISCIPLINED:
preferences upfront.
You want a partner who
sticks to the plan. It is so much
HAVE SIMILAR
easier when you both have
STRENGTH LEVELS:
common goals that youve
To me, this is an important factor
outlined and adhere to. If
because you dont want to spend
youve never tried it, I suggest
the majority of your energy,
you give it a whirl. You wont
and time, changing weight
be disappointed at how much
plates. Thats just stupid. Find
fun it can actually be.
someone with strength levels
that are close to yours as this will
THEY SHOULD
make training so much easier.
MOTIVATE YOU:
No matter how good a training
A good training partner will
partner is, I couldnt bare to train
allow you to feed off of his
with them for long if all I did was
positive energy, and vice
change 20kg plates all day. In
versa. Hes always there to
that case, Id rather go solo.
give you that little bit of

With that, there are many other qualities which I havent

outlined here, but this gives you a good idea. Just know that
good training partners are few and far between. If you come
across one, keep them for as long as possible, because youll
both benefit from the partnership.

106

M
Muscle
Evolution

COBUS VAN DER MERWE

READY FOR A NEW

APPROACH

considering
id i sponsoring you.
f finally
fter
fi ll receiving
i i
However, having said
my pro card at the end
that, the biggest challenge
of last year I decided to
I think I will face as a pro
take a break from training and
will be finding a balance
bodybuilding to spend quality
between life, family, work
time with my family. However,
and bodybuilding. If you
I resumed my off-season
manage your time properly
training my first season as a
it is possible, but this ability
pro athlete from February.
takes a lot work. I would
Now that I have moved up
therefore urge up-and-coming
the ranks my approach to my
bodybuilders to start finding
training will be to focus on the
this balance early on in their
techniques that ensure I get a
careers. Dont neglect your
maximal muscle contraction
studies or other hobbies
with minimum stress on
or interests for the sake of
my joints. I have chosen
bodybuilding. You
this approach
DONT NEGLECT
must strive to live
to increase
YOUR STUDIES OR
and experience
my longevity
OTHER HOBBIES
life to the full.
and extend my
OR INTERESTS
Most people dont
competitive
FOR THE SAKE OF
career. The foods I BODYBUILDING. YOU know that nine
plan to eat as part MUST STRIVE TO LIVE weeks before my
of my diet will
AND EXPERIENCE LIFE Amateur Olympia
win last year,
remain the same
TO THE FULL.
my best friend
as in previous
and I went on a 3500km
years, with only the portion
adventure bike road trip for
sizes increasing to help me
four days. When I came back
add more quality muscle
I was mentally stronger than
to my frame. I will continue
ever. As I write this article I
working with my coach,
just returned from Sodwana
Federico, in 2015, as he knows
Bay, where I finished my
the carb, protein and fat
open water one scuba diving
ratios that work best for my
course. As someone who
body. Securing sponsorships
suffers from claustrophobia
remain, and will always be, a
and motion sickness, with a
challenge in our sport, even
fear of deep water, I overcame
when youre a pro. It is a harsh
my fears in an effort to make
reality for athletes in this
me even stronger, mentally
country, and any up-andspeaking, for the year ahead.
coming bodybuilders who
I have experienced Gods
are dreaming of becoming a
amazing creations beneath
pro one day should know that
the sea, and this form of
when you finally get there
adventure sport is just what
your phone wont start ringing
my brain needed to get me
the day after with offers of
out of my comfort zone, and
sponsorship deals.You will
ready to take on every day of
still have to market yourself,
my new bodybuilding routine
and show how you can add
as a pro.
value to a company that is

ATHLETE COLUMN

LOUIS BESSINGER

GETTING A HEAD START

hen I work with a client

I like to start their
preparation in the offseason already, because then I
have full control of their progress,
and Im able to dial them in on
time without the need for crash
diets or other hectic last minute
strategies. I prefer keeping my
clients body fat below 11% in
the off-season, which makes it
easier for me to monitor how
much lean muscle they put on,
and to see where changes need
to be made. It also keeps them
motivated when theyre leaner in
the off-season. I believe in keeping
eating programmes very basic
during this time. For instance, Ill
use different protein sources that
are higher in calories, like fillet
steak and chicken breasts. Precontest Ill change that to leaner
sources like hake and whey isolate
shakes. In terms of carb sources,
I like to include oats, white rice,
white potatoes and spaghetti in
the off-season, which Ill change to
brown rice, salt-free and sugarfree Weetbix and sweet potatoes
before contests. Basically, my
off-season eating plans have wider
variety so my clients dont get
bored easily. Ill generally have a
cheat meal whenever I feel like it,
until 12 weeks out so that I dont
lose motivation, as one cheat leads
to another. And thats exactly why
I dont let my clients have cheat
meals closer to shows. Its also
a good idea to switch things up
between the off-season and precontest prep to shock the system.
As an example, stay away from fat
burners in the off-season to stop
your body building a tolerance to
them. I like to add fat burners from
around nine weeks out. The same
goes for cardio in the off-season.
Rather leave it for the pre-contest
phase when you need something
to kick your fat loss efforts up a
gear. And make sure you dont
peak too soon. Thats why you

108

Muscle Evolution

need a coach to monitor your

progress, or a training partner
who can offer his qualified
opinion. Dont listen to too many
people though, thats when the
mind games start to mess with
you. Taking pics every week,
at the same time, on the same
day, with the same background,
is another great way to track
progress. It is also a good to take
body fat measurements.
In terms of training, many
athletes believe that you should
only train with heavy weights
during the off-season, but I have
a different view. However, there
are many routines out there, and
what works for one athlete may
not work for another. As long as
you pump blood into the muscle
and break down as many muscle
fibres as possible youre on the
right track.
With so much to gain in the
off-season I would suggest that
you start working with a trainer
or coach, if you intend to, during
this time. This will give them
enough time to studyy yyour
body and see how
ow it
responds to different
erent
approaches. Too
o
many guys these
e
days use copy and
nd
paste diets and
training plans,
which are unlikely
ely
to win you any
competitions.

LOUIS SAYS
S

Dont listen to
too many people
though, thats
when the mind
games start to
mess with you.

JOHAN BOSSIE BOSHOFF

2015 PLANS

hile it is every
athletes goal to
improve from
year to year, sometimes we
have a year where we dont
progress in the manner we
had hoped. Now that 2014
is well and truly behind us
I can admit that last year
was really average in terms
of my competitive career. I
certainly wasnt in my best
shape ever, and I believe that
I can do much better. That
is why Nella, my coach, and
I decided to review the year
that was to determine what
we did that didnt work.
Based on our review we have
decided that were going
back to basics with regard
to my food and my training
programme. In the past I
didnt really do cardio, even
when my body fat wasnt
that low before starting my
prep season. However, this
year it is different as weve
done our homework and
reviewed what has worked
for me and my body in the
past, and what hasnt. That
means we will be adding
cardio back into my prep
routine to assist with my
conditioning, and make
up the difference in my
metabolism, which is no
longer what it used to be.
Since my last show in
2014 I have managed to
keep my shape quite well,
and weve been working
hard on developing my weak
points over the off-season.
With this head start weve
planned our 2015 season,
having pinpointed a few
key shows to compete in.
In terms of IFBB shows

youll see me at the H&H

Classic, IFBB Gauteng North
Provincials, and the IFBB SA
National Championships. Im
also going to compete in the
Nabba Provincials and the
Nabba SA Championships.
My main focus, however, will
be on the WBBF Universe, as
well as the Nabba Worlds,
which will be held in South
Africa this year. It is a busy
schedule, but if I can nail my
conditioning with this new
approach then I should have
a good season, and bounce
back from an average 2014.
To everybody who will also
be competing this year, I wish
you all the best. Work hard
and youll reap the fruits of
your labour. I look forward to
seeing you on stage.

IN THE PAST I
DIDNT REALLY
DO CARDIO,
EVEN WHEN
MY BODY FAT
WASNT THAT
LOW BEFORE
STARTING MY
PREP SEASON.
HOWEVER,
THIS YEAR IT
IS DIFFERENT
AS WEVE DONE
OUR HOMEWORK
AND REVIEWED
WHAT HAS
WORKED FOR ME
AND MY BODY IN
THE PAST, AND
WHAT HASNT.

ANDREW HUDSON

TRANSITIONING FROM
OFF-SEASON TO PRECONTEST PREP

ith the upcoming

contest season looming
I thought I would give
you guys a few tips on how to
transition smoothly from the
off-season into the pre-contest
prep phase.
Before you even start with
your pre-contest prep there are
a few things you shouldve done
during the off-season, namely:
Figured out what foods
and supplements work
well for you,
Managed to increase
muscle mass,
Kept body fat levels
relatively low.
The way I like to work my
clients off-season plan is to
make them very do-able,
while still sticking to the goal of
making maximum progress with
the time we have. That being
said, I also expect a very high
level of commitment from them.
When its time for pre-contest
season, having figured out what
foods and supplements worked
best, it simply becomes a matter
of fine tuning your approach
based on those options. Its not
time to reinvent the wheel, so to
speak. For some I will have them
eat smaller meals more often,
while others will get a reduction
in calories. It all depends on the
individual, but we dont make
radical changes to their diet
composition.
As body fat levels are low
we can still train pretty hard
without being overly tired
from hours spent on cardio.
Very often, when there is a
reduction in food intake, you
see a commensurate increase in
insulin sensitivity, and training
becomes more enjoyable
because of the enhanced pump
that generally comes with this.
Contest prep for most means
that sh%t just got real, which
is when they start looking
for alternative ways of doing
things. Well, I firmly believe
that what you did to build the

muscle should be good enough

to retain the muscle. Again, do
not try to reinvent the wheel
in terms of your approach to
training.
Save your fat burners for the
last few weeks, as you need to
get your body fat and weight
moving in the right direction
naturally, before you start
adding in these fat-loss aids. If
you can do this you will have a
less tiring contest prep phase,
and youll still have a trick up
your sleeve to dial things in just
before the show, having held off
on the fat burners initially.
The mental aspect of this
transition is also very important.
You need to stay confident and
optimistic about how youre
going to do. A positive mind
governs a positive body, and
vice versa. Make sure you do
everything youre supposed to
do, because you can bet that
your competition is. Think about
the show and how you want
to do. And I mean, really think
about it. The way I see it is, if
youre going to do something,
do it 100% or not at all. Throw
yourself at your contest prep
and strive for greatness! In the
end most people wish that they
had done more, or that they
were more strict on themselves
right in the beginning, often
because they realise that if they
had had another week or two
then their chances of doing well
wouldve increased significantly.
Dont be that guy or girl. Stick to
the plan 100% from the start.
On a personal note, Im off to
Ohio to support clients of mine
at the Arnold Amateur. While
Im there Im going to have a
few sessions with my coach,
John Meadows. I will be sure
to share my experience with all
of you in the next issue. I have
also pretty much decided what
my first IFBB Pro show is going
to be, but I will wait for my
next column to let you all know
which ones I will be doing.

JOHN LESLIE

ACHIEVING MY 2010
CONDITIONING

n my previous
i
column
l
I
mentioned that I planned
to get back to the level of
conditioning I achieved when I
won the IFBB Muscle Evolution
Grand Prix in 2010. I have
decided that it is better to
come in more conditioned for
the open class pro stage, so I
am no longer going to chase
size. This is how I plan to do
it, keeping in mind that I was
much lighter back in 2010.
Regardless of the muscle
mass I was
carrying, my
conditioning
back then came
down to my
diet as far as Im
concerned. Back
then I basically
followed a
very low carb,
high fat and
high protein
ketogenic-type
diet during my
pre-contest
prep phase.
This meant that for the eight
weeks before a show I had
little to no carbs, lots of
animal protein, and lots of
healthy fats, including nuts
like almonds, and I added
MCT oil and flaxseed oil
to my food. I would then
introduce a carb loading day
every few weeks, or days,
depending on how far out I
was from the show. At one
stage I remember going 14
days on just protein and fat.
In terms of supplements,
I tried to keep it basic,
and stayed away from the
flavoured products which
tend to have sugar included.
My sponsor, Supplements

SA provided me with plain

BCAAs and Glutamine, and
raw, unflavoured whey
isolate, which really helped.
Obviously the taste isnt great
without flavouring, but you
do what you have to to get
ready for a show.
While I ate a lot of green
veg, mainly broccoli, my
lack of diversity in this area
made a multivitamin very
important. I was taking one
twice a day, and was boosting
my intake by
supplementing
other important
micronutrients
in my diet.
I would then
carb up two
days before the
show, which
was enough for
me to fill out as
my glycogen
storage capacity
drops quite low
when following
this dietary
approach. I was also drinking
lots of water during this
phase, especially to assist with
processing all that protein.
The lack of carbs meant I
didnt hold that much water,
which was really good. I think
thats what enabled me to get
really dry in 2010 and deliver
that level of conditioning
to the stage. One element
that did prove difficult was
maintaining training intensity
as the show approach due to
the lack of readily available
glycogen-derived energy. That
will always be a challenge,
but one that just about every
bodybuilder faces to some
degree.

REGARDLESS
OF THE
MUSCLE
MASS I WAS
CARRYING, MY
CONDITIONING
BACK THEN
CAME DOWN
TO MY DIET
AS FAR AS IM
CONCERNED.

Muscle Evolution

109

ATHLETE COLUMN

HENNIE KOTZE

GAUGING CONDITIONING

hen it comes to
checking the
conditioning of the
athletes I coach, I have two
systems that I use. The first,
and most important tool I use
to gauge progress is body fat
measurements. We use a set
formula per division, which
we use to plan the specific
prep cycles for athletes in each
category, with exact benchmarks
that the athletes need to hit
to ensure theyre on track. For
example, we know, in general,
that a male athlete needs to be
at about 8% body fat with 12
weeks to go to have a chance at
reaching
reachin his
ideal stage
cond
conditioning.
We then
m
monitor
t
their
progress
on a
w
weekly
bas
basis.
Th other
The
tool we use is a

HENNIE SAYS
We know, in
general, that a
male athlete needs
to be at about 8%
body fat with 12
weeks to go to
have a chance at
reaching his ideal
stage conditioning.
We then monitor
their progress on a
weekly basis.

110

Muscle Evolution

I STRONGLY BELIEVE THAT THE

MIRROR IS MOST IMPORTANT AS
THAT IS WHAT THE JUDGES WILL
SEE ON STAGE. THEY CANT TELL
IF YOU HAVE 5% BODY FAT OR 6%
BODY FAT, BUT THIS INFO CAN
INFORM YOUR APPROACH.

weekly conditioning check in the

studio. Every Saturday morning
during pre-contest prep phases
I normally get all my athletes in,
line them up, and then scrutinise
their physiques as each one
goes through their posing or
routine. During these checks I
look to ensure that their detail
is coming through, and look for
toward their preferred weight
the tell-tale signs that their diet
class. This process gets more
is working and theyre dropping
intense the closer to the show
body fat fast enough. For
we get, but I am adamant that
instance, an athletes shoulders
we get conditioning right first
and arms tend to get leaner first,
before making a final decision
while the upper legs and bums
on the weight division an
of female athletes tend to take
athlete will ultimately compete
the longest. The guys usually
in. We dont chase the scale as
lose the fat on their stomach
conditioning is more important.
and back last. If these areas are
So, this is a process of
starting to tighten up and the
constant
muscle definition
CLOSER TO THE
monitoring,
is coming through
CONTEST I WILL
every week, for
then we know were
ALSO START
up to 16 weeks
getting close.
WEIGHING THE
in some cases.
Depending on
MALE ATHLETES
where my athletes
TO SEE HOW THEY The targets we
are following their
ARE PROGRESSING set are usually
in two-week
weekly check well
TOWARD THEIR
increments, and
PREFERRED
make changes if
if an athlete
WEIGHT CLASS.
we have to to try
THIS PROCESS GETS hasnt hit their
and speed up the
MORE INTENSE THE targets after six
process. This is
CLOSER TO THE
weeks then I
when it becomes
SHOW WE GET, BUT wont let them
important to know
I AM ADAMANT
walk on stage.
your athletes
THAT WE GET
This may seem
and how they
CONDITIONING
harsh, but its their
respond, to select
RIGHT FIRST
wasted time and
the most effective
BEFORE MAKING
money, and our
and time-efficient
A FINAL DECISION reputation on the
dietary and training
ON THE WEIGHT
line. Thankfully
approaches. This is
DIVISION.
we have a highly
very individualised
committed group of athletes
so you cant apply a standard
who work extremely hard to
approach to everyone, as very
achieve their goals.
few athletes respond in exactly
Obviously we have a trained
the same way.
eye thanks to our experience,
Once we start getting closer
both as athletes and coaches.
to the contest I will also start
However, not everyone wants to
weighing the male athletes to
work with a contest prep coach,
see how they are progressing

or can afford one. In these cases

I would suggest the following to
try and track your progress, and
ensure you make it to the stage in
the best condition possible.
First and foremost, a mirror
is your best bet, with skin fold
measurements adding another
dimension. I strongly believe that
the mirror is most important as
that is what the judges will see
on stage. They cant tell if you
have 5% body fat or 6% body
fat, but this info can inform your
approach. The key here is to be
critical check the lines on your
abs, legs, and lower back. If they
become more prominent then
youre on the right track. Women
should look for that tie-in with
your bum and hammies. When
that is coming along then
youre making progress in the
right direction.
Note your weight regularly,
in addition to checking the
mirror. I would also suggest
taking photos of your reflection
so you can compare them with
an objective eye. I take photos
of my athletes every two weeks
initially, and then every week
as we get closer to the show.
Lastly, I would also suggest that
you find someone a friend,
or someone with experience in
judging to give you honest,
critical feedback on how youre
progressing. If you dont work
with a coach then that is the best
way to track progress.

MARLENE KOEKEMOER

MICRONUTRIENTS FOR THE FEMALE ATHLETE

o perform at your peak,

to push your body to
the next level, and to be
successful in your quest for the
ultimate physique, you need
to have a nutritional plan with
the perfect balance and amount

of micro- and macronutrients.

We are all familiar with the
required macronutrients
proteins, carbohydrates and
fats which provide our bodies
with energy, and supply the
building blocks required for

tissue repair and growth.

However, we may not be so
familiar with all the important
macronutrients, which help
to protect our bodies, and are
essential in a number of bodily
processes. These substances are

the vitamins (fat-soluble and

water-soluble) and minerals,
which can be broken up into
major and trace minerals. The
most important elements of
every diet should therefore
include:

MICRONUTRIENTS

FOOD SOURCES

FUNCTION

MY RECOMENDATION

VITAMIN A

Eggs, salmon, blueberries

Supports immune function.Required for bone health.

Get this from the food in your diet.

VITAMIN D

Eggs, fatty fish, sunlight

Helps maintain calcium levels in the blood.

Go do cardio outdoors.

VITAMIN E

Nuts, avocado, vegetables, eggs

Protects cell membranes from oxidation.

19mg (28iu) per day is recommended.

VITAMIN K

Leafy green vegetables like spinach,

eggs, seaweed

Assists in blood clotting. Aids bone formation.

Get this from the food in your diet.

VITAMIN B6
PYRIDOXINE

Bananas, leafy green vegetables,

red meat, fish and poultry

Its the only vitamin directly tied to protein intake.

2mg per day is recommended depending

on protein intake.

VITAMIN B12
COBALAMIN

Eggs, fish, meat, dairy products

Acts with folic acid and vitamin B6 to control

homocysteine levels. Assists in carbohydrate
metabolism and maintenance of nervous system
(the spinal cord and nerves that carry signals from
the brain to muscle tissues). Stimulation of muscles
via nerves is a critical step in the contraction,
coordination and growth of muscles. Produces the
mood-affecting substance SAMe.

2mg per day is recommended.

VITAMIN C

Berries, red peppers, broccoli,

spinach, fruit, chillies

Needed to make collagen a substance that

strengthens muscles and blood vessels.
Acts as an antioxidant.

Supplement between 500-1000mg per day.

Chillies are a wonderful source of vitamin C and
are also a good fat burner.

MICRONUTRIENTS

FOOD SOURCES

FUNCTION

MY RECOMENDATION

CALCIUM

Green vegetables, beans, seeds and

nuts, dairy products

Major component of bone tissue. Required for muscle

contraction. Required for nerve impulse transmission.
Research shows that low calcium intake my increase
risk of high blood pressure and colon cancer.

1000mg per day. For the best absorption take at

night before bed.

MAGNESIUM

Red meat, fish, green vegetables,

nuts, fruits

Essential in muscle contraction. Supports cellular

activity. A key component of bones Aids blood
clotting. Low magnesium stores may be related to
increased risk of cardiovascular disease, high blood
pressure type 2 diabetes and immune dysfunction.

400mg is required daily. In supplemental form it

may also be taken at night for better absorption.

MANGANESE

Seeds and nuts, leafy green

vegetables, berries, egg, avocado

Essential trace mineral in small amounts to

manufacture enzymes for the metabolism of protein
and fat. Support blood sugar balance.

ZINC

Meat and poultry, fish, egg

Critical for normal growth. Synthesises protein.

Helps cells reproduce. Boosts immunity. Protects
against free radical damage. Supports healthy skin
and nails, and wound healing

I supplement with a 15mg tablet per day.

Assists in carbohydrate and amino acid metabolism.

A deficiency may result in nerve and muscle
wasting. It is one of the few vitamins that enhance
performance when supplemented and is
increasingly needed by athletes.

1-2mg may be supplemented.

THIAMINE
(VITAMIN B1)

RIBOFLAVIN
(VITAMIN B2)

Leafy green vegetables, fish, eggs,

red meat, whole grains

Riboflavin is related to protein metabolism.

There is a strong relationship between lean
body mass and dietary riboflavin.

1.1mg per day

NIACIN (VITAMIN B3)

Leafy green vegetables, fish, eggs,

red meat, whole grains

Assists in carbohydrate and fat metabolism.

14mg may be supplemented

I would also suggest including branched chain amino acids and glutamine in your diet.

Muscle Evolution

111

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